My Weekly Nutrition and Training Plan + Updates

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):  55 pounds!

I wrote on Friday about how I am hitting my first plateau in the 7 months I have been pushing to lose weight. It happens, it's inevitable. Especially when you have a significant amount to lose - it takes a really long time. I trying to lose 80 pounds total. That is a lot, and I am doing it solely by eating clean and exercising. It's a slow process, one that not a lot people understand, unless you have done it yourself. It's going to take about 10-11 months. I am OK with that because I know I am making it a lifestyle, embedding healthy habits into myself, and because as I am losing the fat, I am adding muscle to help prevent any sagging of the skin. For anyone who thinks I am not making good progress, I don't look that different, or anything like that, I am doing the best I can while working 2 full time jobs that are both immensely demanding, traveling a lot on the weekends, and regular life things, especially that come with living alone. My family is going through a lot, so I have had to take a lot more trips back to my hometown than normal. I have had every reason to give up this new journey I started and I haven't. Nor have I fell off track. I have learned to take pain and negativity and make it fuel me to be better. Regardless, I feel amazing and I look completely different, especially naked. I  gotten have so much stronger, I have become so much more conditioned with working out than I ever thought possible. Plus working out is really fun because I can push my limits so much harder. One positive thing lately; I am SO proud of my arm progress. I am telling you guys, my arms are my biggest trouble spot. I have always said they look way too big for my body. Initially it was like I was adding muscle, but the fat was not going anywhere! It looked awful. Thankfully with patience, heavy lifting, and pushing on, it has really changed. 

Meal 1 (7:15 AM)

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
Clean Spaghetti: 4 oz of quinoa spaghetti noodles with 99% fat free ground turkey, organic tomato sauce, and crumbled low fat feta cheese

Meal 4 (3:45 PM) 

1/4 cup of plain grits with 2 tablespoons of turkey bacon pieces

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

1 egg white, 1 egg, and 1/2 cup of low sugar/high fiber cereal with Unsweetened Vanilla Almond Milk

Meal 6 (9 PM)

4 oz of chicken breast cooked via stove top with Carolina Blackened seasoning after marinating in fat free Italian dressing with a side of sweet potato fries and edamame.

Bed time 11PM

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Sunday: (Rest)

Monday: (Core) - done!

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

- 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

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

Tuesday: (Weights) - done!

-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)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Wednesday: (Core)

-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

-15 minutes of cardio (Elliptical: Incline 9/10, 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

-15 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

Thursday: (Weights)

-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

-10 minutes of cardio: Elliptical (Incline 9/10, 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 cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

.

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 10, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9/12 and Resistance, 9)

-Hard, long Stretch

Saturday: (Rest)

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