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My Weekly Nutrition and Training Plan

October 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!

Meal 1 (7:15 AM)
Crustless protein pack quiche (recipe coming soon) and 1 slice of fresh organic sourdough bread.


Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
Skinny orange chicken (recipe coming soon) over a bed of brown rice and topped with chopped plain walnuts.


Meal 4 (3:45 PM) 



Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]
Angus beef pot roast that marinated in fat free Italian dressing, Worcestershire sauce, and Chicago seasoning for 24 hours then cooked low via crockpot; with a side of oven roasted asparagus topped with low fat mozzarella and a balsamic glaze.


Meal 6 (9 PM)


Bed time 11PM
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Sunday: (Rest)

Monday: (Weight Circuit)
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 5 incline inclined walk (Speed 3.5, Incline 7)
-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: Lateral machine (Resistance, 11)

Tuesday: (Weight Circuit)
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 5 incline inclined walk (Speed 3.5, Incline 7)
-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: Lateral machine (Resistance, 11)

Wednesday: (Core + Squats)
6:15 AM - 30 minutes of fasted cardio on the Elliptical (Resistance, 10, Incline, 9)

-5 minute inclined walk (Speed, 3.5, Incline 7)
-10 minutes lateral cardio (Resistance, 11)
-Back squats (4 sets of 15, 50 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 of cardio: Elliptical (Resistance 11)

Thursday: (Endurance Training)
6:15 AM - 30 minutes of fasted cardio on the Elliptical (Resistance, 10, Incline, 9)

45 minutes of jogging
.
Friday: (Legs)
-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 10 and 11)
-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)

12 comments

  1. You seriously always post the best stuff.
    I'd love to see the recipes!! For over night oats, do you just put all that stuff in the jar and then in fridge for over night then heat in the microwave in the morning? I have seen a lot of recipes for over night oats, but never tried them

    ReplyDelete
  2. Hey you! I found another really wonderful thing about Quest Nutrition Bars - No SOY... which means I can keep them in the house.

    Emry has a soy intolerance - and I feel so bad when he can't have one of my protein bars or hiking meal bars because of it's ingredients! So - Quest Bars - You rock. Hahahaha.

    That quiche looks KILLER!

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    Replies
    1. Oh that is so awesome, he will love them too I bet.

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  3. That quiche looks really good! Looking forward to the recipe. I am a huge fan of orange chicken!

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  4. I cant wait to see these recipes!! I made a healthified Korean beef last night but that orange chicken sounds yummy! I have yet to jump aboard the overnight oats train still. I need to try!

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  5. Your food always looks so good! I really need to learn how to cook...

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  6. Thanks for the compliment on the bf. Guess I can keep him! haha

    The pot roast looks amazing! I used the crock pot yesterday, for the first time since summer, and it was amazing! And, even though it is still warm, it has cooled off enough outside that it didn't make the house hot.

    The chicken almost looks like a green chile and it makes me tempted to try it. Otherwise, I don't really like orange chicken -weird, right?

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    Replies
    1. You're welcome... I hope you didn't think I was being inappropriate, but I figured with our friendship, you knew what I meant. And "Orange Chicken" is a total hit or miss, it's an odd taste so people either love it or hate it! haha.

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  7. I serously love reading these posts every week because I'm strange and love seeing what other people eat. I seriously can't help myself.

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  8. Wow! These meals look really good! I am trying to look a few more pounds and I think these will really help me. Does anyone have any more tips on what I can do to lose a little more weight? I am exercising and such. Maybe some work out suggestions?

    http://www.burlingtonfitness.ca/en/fitness.html

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  9. Has that recipe for the quiche come out yet?

    ReplyDelete

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