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My Weekly Nutrition and Training Plan + Progress Picture

April 17, 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):  45.2 pounds! (28 pound difference in above picture)


Meal 1 (7:15 AM)
3 protein muffins


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


Meal 3 (1:15 PM)
2 chicken and vegetable fiber wraps
I cooked chicken, roast beef, mushrooms, black beans, spinach, zucchini, and feta cheese all via stove top with balsamic vingerette then rolled them 90 calorie high fiber vegetable wraps. This is indeed the most random concoction ever. 



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) [Post workout]


Meal 6 (8:30 PM)


Bed time: 11 PM
-  -  -  -  -  -  -  -  -  -

Sunday: Hiking - done (1,402 + calories burned)
10 mile hike at Crowder's mountain. I ran hills!


Monday: (Rest) - done!

Tuesday: (Weights) - done!
-30 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 lift weights. It depends on what is free at the time to be used.
-10 minutes cardio: Elliptical (Incline 9, Resistance 9)

Wednesday: (Core) - done!
-25 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 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  10 elevated leg crunches
-25 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)

Thursday: (Weights)
-30 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 lift weights. It depends on what is free at the time to be used.
-10 minutes cardio: Elliptical (Incline 9, Resistance 9)

Friday: (Legs)
-20 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)
-Hard, long Stretch

Saturday: (Rest - out of town)

9 comments

  1. You are doing amazing! That hike sounds so good. I need to head up to New Hampshire for some longer trails.

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  2. Is that Chocolate Cherry Dannon Light and Fit Greek?!?! WHERE DID YOU FIND THAT?!
    I always go for the Caramel macchiatto or the strawberry cheesecake one...

    But, on the web it says they have Pomegranate too.. and I'm like, "WHAT STORES?!!" none by me... JERKS!!!

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  3. That is great, thanks for sharing your meals and your workouts!! I am currently thinking about meal prep and this helps! Thanks You look amazing btw too!!

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  4. Get it girl!! I am really glad you posted this. I am trying to lose weight and it's JUST NOT HAPPENING. So seeing what you have been eating, on a schedule, helps a ton. Thanks girl!

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  5. You go girl!! YOu look amazing! Annnnd I'm just going to go ahead and copy everything you eat.

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  6. You look awesome!!! Go girl!

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  7. I am always so inspired by your posts and weekly meal plans! You're so organized and such a good planner. I can't WAIT to try and duplicate your efforts once I get this extra human out of my body!

    ReplyDelete

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