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My Weekly Training and Nutrition Plan + $200 cash giveaway!

March 25, 2014


The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Saturday and Sunday's for dinner are when I have my "treat" meals. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. 

Total down (since 11/25/13):  40.2 pounds

Meal 1 (7:15 AM)
Cake Batter Protein Pancakes topped with sugar free/high fiber jam, and crushed walnuts
Recipe will be up soon



Meal 2 (10:30 AM)
Quest Protein Bar (the flavor varies day to day) and a large apple



Meal 3 (1:30 PM)
Lean, Healthy Homemade Pizza (working on the recipe for you guys)
Coconut flour crust topped with homemade tomato sauce, low fat feta and mozzarella, spinach, sauteed mushrooms, and grilled chicken. I make my chicken via stove top in a skillet. I poke holes in the chicken breast, marinate it for 24 hours in fat free Italian dressing then coat it with Carolina Blackening seasoning to cook. I cut the mushrooms in half then saute them via stove top with light balsamic vingerette and coconut oil. 



Meal 4 (4 PM) - [Pre-workout]
1 Light and Fit 80 calorie Greek Yogurt with a tablespoon of chia seeds and plain sliced almonds.



Gym: 5-6:15(30)

Meal 5 (7 PM)
Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2.
This is actually a very small snack, it's enlarged for picture quality. However, don't judge the snack by the size - this is 11g of protein!



Meal 6 (8:30 PM)
3 oz of top sirloin with homemade red mashed potatoes and whole green beans.
I poked holes in the sirloin (because it has no fat, it can be tough) and marinated them in balsamic vingerette for 24 hours. I cooked via stovetop and sprinkled Carolina blackened seasoning. I made the mashed potatoes by boiling baby red potatoes until soft, placed them in a big bowl, sprinkled Garlic and Wine seasoning, melted 1/4 coconut oil and poured over potatoes, and 1 cup of plain Almond Milk. I then blended everything together with a mixer. 


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Sunday: (Rest)

Monday: (Weights)
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)


Tuesday: (Core)-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches- 3 sets of  20 elevated leg crunches-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)


Wednesday: (Weights)-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)


Thursday: (Core)-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches- 3 sets of  20 elevated leg crunches-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Friday: (Rest- I will be in Charleston, SC)

Saturday: (Rest - I will be in Charleston, SC)


Sunday: (Legs)-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
   - Leg Extension (3 x 15, 50 pounds)
   - Leg Curl (3 x 15, 110 pounds)
   - Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Stretch
-   -   -   -   -   -   -   -   -   -   -   -

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12 comments

  1. I love the fresh herbs that come in spring and hiking! I am so excited for spring!


    Also do you cook your steaks in advance and then reheat them throughout the week? I find that makes them tough as well.

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  2. Those pancakes look and sounds delicious!!! What protein powder is your favorite for making with smoothies? There are SO many brands out there and I can't remember the one I used to use but I know it was lower in the calories and sugar content than a lot of the ones out there.

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  3. yum yum those meals look delish!!

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  4. I love protein pancakes! Can't wait to see the recipe for the pizza crust. I am going hiking tonight and thought of you. :)

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  5. warm weather and the anticipation of summer, longer days, and being outside more are some of my favorite spring things :)

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  6. Great info on your workouts. It just shows how important weight lifting can be! Congrats on your weight loss. Keep it up!!

    ReplyDelete
  7. SUNSHINE!! I suffer through a dreary Seattle winter just waiting for the first glimpse of the sun. Anyyyyy day now... :)

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  8. I love getting my veggie garden up and running :+)

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  9. Mmm... Fall is really my favorite. I don't particularly like sun and I prefer when it's dark at 5. I guess if I had to choose it would be the hotties in ridiculously short, high-waisted shorts and after dark fires on the beach.

    ReplyDelete
  10. My favorite things about spring are being able to garden again and being able to workout outside.

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  11. My favourite part about spring is the weather!

    ReplyDelete
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    ReplyDelete

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