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My Weekly Nutrition and Training Plan

August 19, 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 AM)
2 eggs over easy with turkey bacon pieces and a 100 calorie Vita muffin


Meal 2 (9:30 AM)
Meal 3 (1 PM)



Meal 4 (4 PM) 
Kay's Natural Protein Chips and fresh grapes


Gym 4:30-6 PM

Meal 5 (6:30 PM) [Post workout]


Meal 6 (9 PM) 
4oz turkey meatloaf with fresh asparagus and kidney beans.


Bed time 11PM
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Sunday: (Hiking)
10 miles of hiking at Crowder's Mountain

Monday: (Weight Circuit)
-Weight Circuit:
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
Tuesday: (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)

Wednesday: (Weight Circuit)
-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)
-15 minutes of cardio (Elliptical: Incline 9/10, 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: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

Thursday: (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)

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

10 comments

  1. Yay! Love your posts and weekly meal plans! Great ideas! I have been using the meal plan (with making edits of my own) and lost 3 lbs. last week :) Woo-hoo

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  2. Hey Liz! Where did you find those protein chips? Are they any good?

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  3. :) These are my favorite posts too!

    I have the same containers for my meals.. and yesterday, one cracked.. and I'm all like NOOOOOOOOOOOOOO

    I will fill the void of it's absence by looking for a new BENTO style box. (Even though I still have a million of it's brothers and sisters. HA!)

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  4. I have gotta find those muffin top things I forgot to look this weekend!

    Mmmm grapes! I had them the last few weeks so I switched to apples this week for lunch but I think I am going back to them again next week!

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  5. I haven't seen lentil chips before, sound good. You are rocking it girl!

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  6. That turkey meatloaf looks amazing! Love the lunch ideas :)

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  7. I need to start planning my weekly meals. Yours are an inspiration and great snack ideas. I live with my mom but we usually eat different meals. I like to make a lot and then have leftovers for the rest of the week. Especially on nights when I don't feel like cooking.

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  8. Go you. I really need to get on my meal prepping/planning game. I usually do it for a week or two and slip off and then all hell breaks loose!

    ReplyDelete

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