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My Weekly Nutrition and Training Plan

August 6, 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!

I have been off of my game for a couple of weeks. I had a lot going on at work which required client dinners, lunch meetings, etc. My mom was also in town, and then last week I was out of town for my birthday. It resulted in some missed workouts, and more than usual dining out and snacks. I am 25 pounds away from where I want to be, so I am ready to buckle down and get serious!


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

Meal 1 (7 AM)
2 eggs over easy and green smoothie
My green smoothie is made with fresh spinach and kale, flex and chia seeds, frozen pineapple, a sliced green apple, 1/2 cup of organic/fresh orange juice, and 1/2 cup of water. This is the best energy booster I have ever had. 
Meal 2 (9:30 AM)
Meal 3 (1 PM)
Protein and Veggie Mix
Fresh spinach, kidney beans, sliced almonds, organic wild rice, and shredded chicken (marinated in my homemade pineapple vinaigrette and cooked in the oven with Carolina blackened seasoning)
Meal 4 (4 PM) 
2 Van's Organic Brown Rice and Quinoa waffles topped with sugar free/high fiber blackberry jam

Gym 5-6:30 PM

Meal 5 (6:30 PM) [Post workout]
1/2 cup of low fat cottage cheese and a 100 calorie blueberry vitamin muffin
Meal 6 (9 PM) 
Bed time 11PM
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Sunday: (Rest)

Monday: (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)

Tuesday: (Core)
-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)

Wednesday: (Weight Circuit)
-20 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
-25 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Thursday: (Core + 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)
-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
- 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: (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
    Sample workout
-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Saturday: (Hiking)
7 miles of hiking at Crowder's Mountain 

Try Quest Protein Bars!

18 comments

  1. Girl!! You look so great! Love your commitment!

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  2. Can you meet me at Planet Fitness in Gastonia and train me???!!!! I swear I need you!!! :) You are freaking amazing!!!

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  3. Looking good pretty lady! I have never put rice in my salad, sounds fun!

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  4. wow! this is a really great post! way to go on eating clean! this is something I have been trying to do more! I have found I like doing little meals too! so much more fun! I need to try out your smoothie recipe!

    kelseybang.com

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  5. I need to check out that vegetarian mandarin chicken!

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  6. Those waffles look yummy!!! who knew you could make waffles from quinoa and rice??

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  7. You look amazing pretty lady!! Great job!
    xo Krissy @ Sneakers and Sequins

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  8. Ooooo how are the quinoa waffles? I've been looking for a decent waffle option.

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  9. What is your ultimate size goal? Also you are putting in serious work! Good job! #wowlinkup

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  10. Looks like a good balance of strength training and cardio…seems that all that work is paying off! I'm gonna try the vegetarian mandarin "chik'n"!

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  11. Love it! I love lower body days cause I'm building up that booty and leg muscles! I could use my work on my upper body b/c it's a little weak. I wish I could do more ab workout besides planks.. It's been 8 months since my digestive surgery(had a hernia, it was removed, have long verticle scar on my tummy) but I'm still a little nervous about doing abs b/c I don't want to injure myself. I'll be sure to check out some of your workouts!

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  12. Meal #3 looks awesome. I might have to try that!! But eating at 9pm? I'm usually under the covers by then. Great commitment! And a happy belated birthday it sounds...

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  13. You look great! How much more do you want to lose? Like you I don't like to do heavy lifting on the upper body so I have a routine on the assisted dip and pull up machine. I do 4 set of 10 pull ups and 4 set of 10 dips.

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  14. You're looking great. Your meals are on point! ;)

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