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My Weekly Nutrition and Training Plan

April 29, 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. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. 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. You can read here for meal prep ideas!

Total down (since 11/25/13):  46.6 pounds!


Meal 1 (7:15 AM)
2 slices of turkey bacon and 1/4 cup of plain grits with pepper.
I always buy the cleanest type of bacon I can, it's worth the price.

Meal 2 (10:30 AM)
Chocolate and Strawberry Protein Oats
1/4 cup of plain oats, half a scoop of Lean Body protein, unsweetened vanilla almond milk, and sliced fresh strawberries.


Meal 3 (1:15 PM)


Meal 4 (4 PM) - [Pre-workout]
1 Quest Bar and an apple


Gym: 5-6:15(30)

Meal 5 (6:30 PM) [Post workout]
1 pack of Kay's Natural protein chips and fresh grapes


Meal 6 (8:30 PM)
Lean turkey meatloaf (freaking delicious), made from scratch clean red potatoes, and sauteed asparagus
Recipe coming soon for meatloaf and potatoes


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

Sunday: (Rest) - done!

Monday: (Weights) - done!
-30 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-Weight Circuit:
   -Shoulders: Seated lateral raise machine, 50 pounds: 3 x 15
   -Back: Lateral pull down machine, 75 pounds: 3 x 15
   -Biceps: Standing bicep curls, 15 pounds: 3 x 15
   -Chest: Lying chest press with dumbbells, 22.5 pounds: 3 x 15
   -Triceps: Tricep kickbacks with dumbbells, 12.5 pounds: 3 x 15
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)


Tuesday: (Core)
-10 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)
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 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
-10 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)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)

Wednesday: (Weights)
-20 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
-Weight Circuit:
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
-10 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: (Plyometric Full Body + jog)
Back in February, I wrote about my "at home" workout that I created since I was snowed in for two days and could not go to the gym. I call this "The Hot Mess Express". I was incredibly sore for days after this work out, so I decided to do it once a week because it was so hard. My heart rate was through the roof and it worked every muscle in my body. My shoulders, abs, and thighs were the most sore. It is a little difficult to explain, but I will try my best. I hope to do a full blog entry and YouTube video for this soon. It truly is AWESOME.

I created a playlist on my Iphone that is an hour and 10 minutes of upbeat pop and rap songs and I blast that on my blue-tooth speaker while I exercise. It's about 12 songs, so I do 12 different routines. I repeat the routine for the entire song then switch.

Below are different routines I do during a song. I repeat the exercises for the entire song then I will move onto the next routine. I did this for 30 minutes:

-Mini suicides runs:
-Kickboxing cardio routines (I have 3-4 different routines for this. I do not know the names of the exercises so that is why I am not listing that out right now)
-10 Jumpsquats, run in place, then 10 jumping jacks
-10 regular jumping jacks, 10 scissor jumping jacks, jog around the living room
-10 pushups, jog down the hallway, walking lunges back to the living room
-20 burpees, 10 high kicks
-10 pushups, jog around the couch, 10 jumpjacks

30 minute jog on the greenway behind my apartment.

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)

14 comments

  1. I am such a huge fan of turkey bacon, I prefer it over regular for sure. I have never seen this kind, looks delicious.

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  2. Girl you are a rockstar! Such prep and willpower I am so impressed! I need to find that turkey bacon it looks so dang good!

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  3. Those protein chips look really good and the strawberry oats. I am not a fan of turkey bacon but it is a really good alternative. Girl you are killing it!

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  4. I got turkey bacon stuck in my tooth so badly one time it required a dentist to remove it, SO, not a fan anymore. hahahah I just stick to lean pork bacon.

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  5. I love turkey bacon but my husband is not a fan. We compromise and now I just dont buy bacon and I get turkey sausage instead. He seems ok with that haha! I love some meatloaf...that sounds so good right now!! It has been several weeks since I have made any....perhaps it is time again!

    What kind of protein chips are those? They sound good!

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  6. TURKEY BACON! YUM!

    I think I'll have to make that, it sounds protein filled, and paired with the grits.. probably super filling!

    And I saw the Vegetable pasta at the store the other day... I think this week I'm going to buy it. Look super Tasty!

    I added some of your lifting 101 into my workout today.. And boy did it feel GOOD!!!!

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  7. You know I have never tried turkey bacon, I just love the real stuff so much, Im scared haaa. Do you take any vitamins or supplements?

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  8. wow all of that looks great. who knew you could eat so many times a day and still be healthy I need to meal prep!

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  9. Dang!! Your workout looks so intense!! Congrats on the weight loss, you look amazing!

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  10. i don't like turkey bacon; i prefer the real thing. i don't eat it often but when i do, i eat the shit out of it!! LOL

    -kathy
    Vodka and Soda

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  11. hey girl.. love the new look. so simple and clean. :)

    and also, i LOVE grits. they are so delicious, but almost impossible to find in vegas. do you get yours at just a regular grocery store, or a national chain place?

    xo

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  12. I seriously cannot believe your dinner. It is EXACTLY what I made today for the rest of the week. Clear down to the red mashed potatoes!! I am also getting my turkey meatloaf recipe ready. I can't wait to see yours to try it as well :)

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  13. this gave me a ton of ideas for food + workouts. absolutely printing this one as well, haha.

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