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): 54 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)
1 pack of Kay's Natural protein chips and fresh grapes
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 cup of Light and Fit 80 calorie Greek yogurt with fresh strawberries and chia seeds
Meal 6 (8:30 PM)
4 oz. Turkey meatloaf with fresh asparagus, and dark red kidney beans.
Bed time: 11 PM
- - - - - - - - - -
Sunday: (Rest) - done!
Monday: (Rest) - done!
Tuesday: (Weights) - done!
-25 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
-20 minutes cardio: Elliptical (Incline 10, Resistance 9/12)
Wednesday: (Core)
-30 minutes of cardio: StairMill (80 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)
- 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)
Thursday: (Weights)
-15 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)
- 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)
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: (Weights)
-20 minutes cardio: Elliptical (Incline 9/12/20 Resistance 10/11)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
-25 minutes cardio: Elliptical (Incline 9, Resistance 10/11)
You are just wonderful! I love how committed you are to showing us your progress, and what your doing throughout the week that is aiding you in your journey.
ReplyDeleteI always take something from these posts.. whether it be a food item, or an exercise I haven't been focusing on.
You are an inspiration, and a beautiful soul.
Honestly, I am so happy we found each other on here because your loyalty is in unprecedented. Thank you so, so much for your comments girl.
DeleteAlso, you need to change your settings so I can reply to your comments via email. Ha!
You look fantastic! Congrats that the hard work is paying off and I love the new layout! I haven't been by in a few weeks.
ReplyDeleteYou look incredible! At one point I was down about 55 pounds from my highest weight ever (215) but now I'm creeping back up again :/ For me it's incredibly tough to be motivated in losing weight. I come up with every excuse in the book to not take care of myself, but I think it's time I do something again because I've been having some pretty gnarly health issues. Thank you for this post! It's very inspiring :)
ReplyDeleteYou look amazing!! Amazing work lady... I know how hard it is and your dedication is SO inspiring!! I have been doing better at meal planning / prep for the week - that's where my weakness lies...because when those situations creep up when it's dinner time and nothing is planned or prepared, that's when I tend to slip up! Keep up the awesome work!! xx
ReplyDeletelooks good girl!!! I am soooo thrilled over my prize pack I cant wait to dig into those magazines!!! You are just the sweetest thing ever :) Your workouts are inspiring me!! I am almost done with the 30DS and I have 6 days of it left LOL. After that I might have to do some of that weightlifting you wrote about a week or two ago! I can totally see changes in my body and i love it!! Now I know why ppl say dont just do cardio... LOL
ReplyDeleteI think your transformation is incredible and you can set your mind to something and do it. You're an inspiration girl. Love the HOT PINK on you. You look great.
ReplyDeletehttp://nightowlventing02.blogspot.com/2014/05/hump-day-confessions_21.html
54 lbs! Dang girl!!! Look at you :)
ReplyDeleteSoooo what do these protein chips taste like?
So much of your food is exactly what we eat. Those Greek yogurts are the only ones I like, they are so good and don't taste like flavored sour cream haha.
ReplyDeleteThose pictures! The difference is amazing! You look fantastic! and what Nadine said about those protein chips?
ReplyDeleteget it girl I still need to meal plan Id be much more successful if I did.
ReplyDeleteYou look absolutely amazing!!
ReplyDeleteYou make meal planning look so easy! It inspires me to get better at it, hahah!! Thanks Liz!
You look amazing! Your dedication is showing with your results. That dip looks so good. Look forward to the recipe!
ReplyDeletei usually eat pretty much the same thing all week too and i don't mind so that i can go out with friends and eat fun stuff on the weekends too. it's a good balance!
ReplyDeletecongrats girl, you look amazing!! so proud of you, such a motivation and inspiration.
ReplyDeletei never thought to add chia seeds to yogurt and berries. yum!
You look awesome! Such an inspiration:) I struggle with meal planning (they're always the same ole meals), so I'm always looking for new things to put together. Thanks for sharing! Hopped on over from Lovely Thursdays Blog Hop!
ReplyDeleteAwesome work Liz!! You must be so proud of yourself!!
ReplyDeleteBailey
aka Bailey