# # POST TITLE HERE

My Weekly Nutrition and Training Plan

July 22, 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!

This week, my plan will be off a little. I am working longer hours, attending meetings, client dinners, and things like that. I will be eating restaurant food more than normal and missing the gym some. I will try to keep my schedule as healthy as possible though!

Total down (since 11/25/13):  62 pounds!

Meal 1 (7:15 AM)
Green Power Smoothie and Almonds/Walnuts
1 cup of orange juice with extra pulp (yum!) with fresh spinach and kale, frozen pineapple and mango, 1 tablespoon of flex and chia seeds, and one fresh green apple cut into pieces.

Meal 2 (9 AM)


Meal 3 (12 PM) -- will vary this week
I am attending a lot of "lunch" meetings so my menu will vary; I will try to order a salad if the option is there.

Meal 4 (3 PM) 

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]
1/4 cup of plain grits with 2 tablespoons of turkey bacon pieces



Meal 6 (9 PM) -- will vary this week
I will be attending client dinners some, so I will eat out if so. If not...



Bed time 11PM
-------------------------------
Sunday: (Weight Circuit + squats) - done!
-30 minutes of cardio: StairMill (90 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
-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)

Monday: (None) - Working late and client dinner


Tuesday: (Weight Circuit)
-30 minutes of cardio: StairMill (90 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
-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Wednesday: (None) - Working late and client dinner

Thursday: (Weight Circuit + squats)
-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)
- 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 cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)
.
Friday: (Hiking)
10 miles of hiking at Crowder's Mountain

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

Try Quest Protein Bars!

14 comments

  1. Chicken and Cheese potatoes? Okay.. I love you! Hahahaha!

    I hate lunch meetings at work... It's always really hard for me to make healthy decisions. Stick to your guns.. I hope Salads are an option for you!

    ReplyDelete
  2. Meal 4 looks divine :-) I just started a major clean eating diet, I want to say lifestyle but that sounds funny....though it is a lifestyle for me. I eat pretty clean generally, but have always made room for sweets, alcohol, etc...but with trying to drop this pregnancy weight from baby #3, I decided I needed to get more strict. You can see my plan on my fitness blog www.thegymbunnyblog.blogspot.com. For me, the key is meal prep. I have to make something different for my family each night for dinner right now, while I eat my chicken breast and veggies, lol. But I know it will be worth it. I'm planning to train for a bikini fitness competition next year!

    -Morgan
    California To Carolina
    The Gym Bunny

    ReplyDelete
  3. yumm!!! I totally need to get back on a schedule! I can't wait till I am settled into my apartment and back at work, it makes things so much easier!

    ReplyDelete
  4. I just posted my general food line up also! You sound a lot like me, very busy. Even though I have a 4 year old at home, I can't cook large meals or I would be throwing away also. Prepping and planning most or all my meals ahead is a huge life saver. The cake bites that you posted look awesome! I might have to try and make a gluten free version of those for myself.

    www.alwaysonajourney.com

    ReplyDelete
  5. That smoothie sounds really good. Sorry work is so hectic this week.

    ReplyDelete
  6. Ummm Yum!! I will need to try that Chicken and Potatoes recipe... Thanks for sharing!

    ReplyDelete
  7. The chicken potatoes recipe sure looks good!

    ReplyDelete
  8. I will always take muffins with chocolate chips on them.

    ReplyDelete
  9. Those chicken and cheese potaotes look right up my alley!! Yum!

    ReplyDelete
  10. I am such a pain when it comes to work lunch meetings. I just tell everyone I have food issues (true) and I need to have a salad and no carbs. I really do have a sensitivity to soy and it hides in all things. But I totally play it up so I don't have to eat the unhealthy food.

    ReplyDelete
  11. The food looks delicious!Have to try to cook the same chicken! come to my website to read my last post about smoothies!

    ReplyDelete
  12. I'm totally making those potatoes this weekend. Lunch meetings can be such a pain! Most of the time, we end up having pizza, and I can usually fit a slice into my macros, but if not, I stick to my planned lunch and catch flack for it. Annoying.

    ReplyDelete
  13. Your power smoothie looks so good! Yum!

    ReplyDelete

Thank you from the bottom of my heart for not only reading my blog, but taking the time to leave a response. If you notice that you do not hear back from me, please ensure you are not a "no-reply" blogger.

Keep in touch:
Twitter: FitnessBlondieL
Instagram: FitnessBlondieL
Say hello: Liz@TheFitnessBlondie.com
PR: Business@TheFitnessBlondie.com