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My Weekly Nutrition and Training Plan

August 28, 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!

Total down (since 11/25/13):  63 pounds!

Meal 1 (7:15 AM)



Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)



Meal 4 (3:45 PM) 
2 protein bites (recipe coming next week)



Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]
Kay Natural's Cinnamon Almond Protein Bites (I eat this like cereal). The best place to purchase this is on Amazon or upscale grocery stores.


Meal 6 (9 PM)
4 oz. Turkey meatloaf with fresh asparagus, and dark red kidney beans.
Bed time 11PM
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Sunday: (Rest)

Monday: (Weights)
-15 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
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Ployometric 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 create a playlist on my Iphone that is 35 minutes long and blast it on my Bluetooth speaker while I exercise. It's about 9-10 songs, so I do 9-10 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 35 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

Hour jog/walk on the greenway behind my apartment.



*My polar transmitter stopped working (not the watch) after an hour and 15 minutes. If someone has an extra waist band they are not using and/or do not need that I can have, please email me! 

Wednesday: (Unscheduled Rest Day)
Way sore and fatigued from Tuesday's kick ass workout; I had to listen to my body!

Thursday: (Weights Circuit + Squats)
Still so sore... this is going to be rough, but I must push on...

-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)
.
Friday: (Fasted Cardio)
45 minutes of cardio on the Ellitpical first thing in the morning when I wake up, before work. 
Incline swtiched between 9, 10, and 12 and resistance is at 10

Saturday: (Weights)
-15 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
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

9 comments

  1. its no wonder your body is so muscular and totally rockin, look at those workouts! Yay!

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    Replies
    1. Cindie, your comments never ever fail to make me smile. You make my day girl, thank you!

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  2. Those protein bites look yummy! I think your dip is going to have to be tried out while watching some football games! I need healthy stuff to snack on!

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  3. :) I love your food choices - and your workouts are phenom - You are really kicking butt and taking names.

    ALSO: Thank you for the comment love - and for thinking of me. Your friendship means the world to me.

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  4. WOW I am seriously amazed at this!!! You are seriously awesome, and very motivational to me to get it goin' at the gym! I need to take some meal planning prep tips from you, as well! that food looks delicious!!!

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  5. Great workouts! I'm terrible about working out on my own, I don't know what to do in the weight room. That's how I always end up in class or running. You have some great routines!

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  6. I have the same polar watch in the same colour. Love it!

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  7. That dip looks so good. Protein bites are such a great grab and go snack.

    ReplyDelete

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