My Weekly Nutrition and Training Plan

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

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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

    Sample workout

-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

    Sample workout

-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)