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My Weekly Training and Nutrition Plan

October 16, 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):  64 pounds!

Meal 1 (7:15 AM)
1 egg, 1 egg white, spinach, and low fat cottage cheese all scrambled together, with a side of organic whole grain bread (the deli in my grocery store makes this fresh - it is so delicious).


Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
Chicken breast cooked via crock pot and cut with a side of hidden veggie macaroni and cheese casserole (I used spinach fettuccine noodles)


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)
-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: (Full Body Plyometric)
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

Wednesday: (Rest)

Thursday: (Weight Circuit)
-10 minutes cardio: Inclined walk on tredmill (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
-35 minutes Lateral cardio
.
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: (Weight Circuit)
-20 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
-10 minutes cardio: Inclined walk on tredmill (speed: 3.5, incline: 7)

6 comments

  1. The hidden veggie mac n cheese - I got to make this!

    OH - and we started going to train with Emry at his dojang - so two nights a week now I am taking Taekwondo and Hapkido - Love the workout that gives me!

    And, I started this Rewired fitness plan - 9 weeks of weight training. Ooooh - let's see what I look like at the end!

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  2. That asparagus looks delicious!!!!!!!!!!!!! I dont think I can get my husband to eat any....but maybe I will make some for myself next week. He basically will only eat green beans. Sigh.

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  3. I've finally got myself into a few 10-15 minute exercise periods a day. I know I dread/avoid a long workout so breaking it up has really helped me to move my butt. I figure it's better than not doing anything!

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  4. I always love seeing what people eat - gives me ideas

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  5. i shouldn't have read this before eating, that steak looks so good. Yum!

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