# # POST TITLE HERE

My Weekly Nutrition and Training Plan

September 18, 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)
3 slices of natural, 4 ingredient turkey bacon, 100 calorie whole wheat bagel thin, and 1 pack of Almond Butter



Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
4 oz. homemade turkey meatloaf, healthy mashed potatoes, and sauteed asparagus. 


Meal 4 (3:45 PM) 
1/2 cup of black bean hummus, fresh broccoli, and a 100 calorie pack of plain almonds and walnuts.


Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]
Kay Natural's Cinnamon Almond Protein Bites (I eat this like cereal with Unsweetened Vanilla Almond Milk) and 1/4 cup of turkey jerky.


Meal 6 (9 PM)
Crock-pot BBQ'ed chicken (Chicken breast cooked in Walden's Farm calorie free BBQ sauce, two tablespoons of honey BBQ sauce, and Worcestershire sauce. I shredded the meat once it was finished) and "hidden veggie" healthy macaroni and cheese casserole


Bed time 11PM
-------------------------------
Sunday: (Rest)

Monday: (Weight Circuit)
-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
-25 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Rest)
Mental Healthy Day, ha

Wednesday: (Weight Circuit)
-40 minutes cardio: Elliptical (Incline switched between 1, 9, and 12, 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
-10 minutes cardio: Elliptical (Incline 9, 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 cardio: Fasted cardio at 6 AM, Elliptical (Incline 9, Resistance 10)
After work:
15 minutes of 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 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)

Saturday: (Hike)
10 miles of hiking at Crowder's Mountain 

13 comments

  1. I must try those Kay Natural's Cinnamon Almond Protein Bites, they look so yummy!

    ReplyDelete
    Replies
    1. They are undoubtedly my favorite! You must try!

      Delete
  2. You are always making the funnest foods! Looking HOT lady!

    ReplyDelete
    Replies
    1. Thank you my love, I do try. I get bored to tears with food sometimes, ha!

      Delete
  3. Wow, 63 pounds, amazing!! Thanks for sharing, all your food looks delicious!

    ReplyDelete
  4. I have been following your blog for the past couple of months and I have to give you a BIG THANKS! I've lost 13 lbs. with encouragement from your site with creating meal/workout plans. Seriously, thank you!! :)

    ReplyDelete
  5. I really need to make your healthy mac and cheese. You are doing awesome girl.

    ReplyDelete
  6. How do you like the Waldenfarms BBQ sauce? I have not tried that.

    Congrats on continuing to do well with your weight loss!! Great job :)

    ReplyDelete
  7. Trung tâm đào tạo kế toán thực tế Tại cầu giấy
    Trung tâm đào tạo kế toán thực tế Tại từ liêm
    Trung tâm đào tạo kế toán thực tế Tại thanh xuân
    Trung tâm đào tạo kế toán thực tế Tại hà đông
    Trung tâm đào tạo kế toán thực tế Tại long biên
    Trung tâm đào tạo kế toán thực tế Tại nguyễn chính thanh đống đa
    Trung tâm đào tạo kế toán thực tế Tại minh khai hai bà trưng
    Trung tâm đào tạo kế toán thực tế Tại bắc ninh
    Trung tâm đào tạo kế toán thực tế Tại hải phòng
    Trung tâm đào tạo kế toán thực tế Tại tphcm
    Trung tâm đào tạo kế toán thực tế Tại quận 3
    Trung tâm đào tạo kế toán thực tế Tại thủ đức
    Trung tâm đào tạo kế toán thực tế Tại đà nẵng
    Trung tâm đào tạo kế toán thực tế Tại biên hòa
    Trung tâm đào tạo kế toán thực tế Tại đồng nai
    Trung tâm đào tạo kế toán thực tế Tại nam định
    Trung tâm đào tạo kế toán thực tế Tại thái bình
    Trung tâm đào tạo kế toán thực tế Tại bắc giang
    Trung tâm đào tạo kế toán thực tế Tại vĩnh phúc
    Trung tâm đào tạo kế toán thực tế Tại thái nguyên
    Trung tâm đào tạo kế toán thực tế Tại quảng ninh
    Trung tâm đào tạo kế toán thực tế Tại hải dương
    Trung tâm đào tạo kế toán thực tế Tại hưng yên
    Trung tâm đào tạo kế toán thực tế Tại hà nam
    Trung tâm đào tạo kế toán thực tế Tại ninh bình
    Trung tâm đào tạo kế toán thực tế Tại nghệ an
    Trung tâm đào tạo kế toán thực tế Tại vũng tàu

    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