Week 19 Nutrition and Fitness Plan

I am a little behind in posting this. Last week I had to repeat my menu since my trainer was out of town that week... I won't lie, I cheated and pulled a previous week's menu because I couldn't eat any more chicken. UGH. But I did okay, dropped 4 lbs in the two weeks since I saw my trainer, 20 lbs in total since I started training. I just started going back to school this week, so updates may be slow (or I might have to stop all together, I'll cross that bridge when I get there.) But keep in mind on the workouts since it's a holiday week and with school just starting, I requested a home friendly workout...

Menu
Breakfast
1 cup carbmaster milk
.75 cups Kashi Go Lean cereal
.33 cup blueberries
1st snack
1 scoop whey protein powder
9 Blue Diamond Nut Thins
1 Apple

Lunch 
1 Morningstar black bean veggie burger
1 cup raw spinach
.5 tomato
1 don panchio high fiber low carb wrap

2nd snack
1 carbrite bar

Dinner
1 cup broccoli
.12 recipe Italian Turkey Meatloaf (see recipe)

Late Night Snack
3 egg whites

RECIPES

Italian Turkey Meatloaf
Serves 8

Ingredients:
2.5 lbs extra lean ground turkey
1/2 cup zucchini (optional)
1/2 cup broccoli stems (optional)
1 packet McCormic meatloaf seasoning
4 Egg Whites
2 cups rolled oats
Nonstick cooking spray
1 lb chicken tenders
1/4 cup all purpose flour
1 tsp salt free all purpose seasoning

Instructions:

1 - preheat oven to 425 degrees. Lightly spray 2 loaf pans with nonstick cooking spray

2 - Mix all ingredients in a big bowl with your hands. Transfer to loaf pans, smashing them down firmly.

3 - Cook for about 35-40 minutes.

Calories: 240
Protein: 38
Fat: 3
Carbs: 14

Workout: 5 days of cardio/4 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.

 Any Cardio, just push yourself hard -  20 minutes

Strength Training

3 Sets / 12-15 reps. Focus on pushing more weight and last set should fail. Speed 2/2  Rest 30-45 seconds unless noted otherwise

Day 1:
Tubing chest press
push ups
dips on bench
tubing triceps overhead extension
 

Day 2:
tubing lat pull down
tubing standing row
tubing bent over low row
tubing standing bicep curls
tubing standing hammer curls
tubing reverse grip curls
 

Day 3:
Tubing Shoulder press
tubing front shoulder press
tubing lateral raise
forearm bridge (60 seconds)
ball crunches
ab crunch
 

Day 4:
wall squat holds
tubing squats
step ups
stiff legged dead lifts with tubing
walking lunges
standing dumbbell calf raise

 

Week 17 Nutrition and Fitness

So last week, I kind of had a meltdown. I just had an eff it all moment, where I didn't want to follow my nutrition plan or work out. I think I just got burnt out from time change and needed a break. Bad news is I gained a lb, but I have no idea if it was water retention, fat or muscle gain. But I'm back, I haven't lost my fight... so this week I am going to really focus so I can enjoy thanksgiving.

On that note, this menu and fitness plan will repeat for week 18. My trainer will be out of the office for a week so I just have to make due with this... So week 18 won't be posted until after the 23rd of Nov.


Menu
Breakfast
1 cup almond breeze - unsweetened
.75 cups Kashi Go Lean cereal
1 clementine
1 Morningstar vegan breakfast patty
1st snack
1 scoop whey protein powder
1 clementine
1 Nature Valley Trail Mix granola bar
Lunch 
4 oz yams
1 cup cooked green beans
3 oz Sweet Boneless buffalo "wings" (see recipe below)
2nd snack
1 packet Tuna Creations (any flavor)
3 Brown Rice Triscuits
3 Baby Carrots
1  cup celery

Dinner
3 oz almond crusted chicken (see recipe below)
1 cup cooked broccoli
Late Night Snack
.5 cup muscle egg

RECIPES

Sweet Boneless Buffalo WingsServes 4

Ingredients:
Nonstick cooking spray
1 lb chicken tenders
1/4 cup all purpose flour
1 tsp salt free all purpose seasoning

1/4 cup low sugar BBQ sauce
1 tsp low-sodium soy sauce
1/2 tsp sesame oil

Instructions:

1 - preheat oven to 350 degrees. Lightly spray baking sheet with nonstick cooking spray

2 - cut chicken tenders in half crosswise

3 - In a large resealable plastic bag, combine flour and all purpose seasoning. Add several chicken tenders, seal the bag and shake to coat. Shake off any excess flour. Repeat with the remaining tenders and arrange in a single layer on the baking sheet. Bake for about 20-25 minutes or until they are no longer pink.

4 - Meanwhile, for the coating: combine the remaining ingredients. Once the chicken is finished baking toss with BBQ sauce coating.

Calories: 171
Protein: 27
Fat: 2.5
Carbs: 8

Almond Crusted Chicken Fingers
Serves 4

Ingredients:
Nonstick cooking spray
1/2 cup sliced almonds
1/4 cup whole wheat flour
1 1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp dry mustard
1/4 tsp salt
1/8 tsp fresh ground pepper
1 1/2 tsps. extra virgin Olive Oil
1 lb chicken tenderloins
Egg whites to make the breading stick. (I used egg beaters, about 3 eggs worth for a double batch)

Instructions:

1 - Preheat oven to 475 degrees. Line a baking sheet with foil.

2 - Place almonds, flour, garlic powder, dry mustard, salt and pepper in a food processor (or blender), process until almonds are finely chopped and paprika is mixed throughout. With motor running, drizzle in oil, process until combined. Transfer to a shallow dish or large plate.

3 - Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture, turn to coat evenly. Place tenders on the baking sheet and coat with cooking spray. Turn and spray the other side.

4 - Bake the chicken tenders until golden brown, crispy and no longer pink in the center (about 20-25 minutes).

Calories: 174
Protein: 27
Fat: 4
Carbs: 4

Workout: 5 days of cardio/4 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.

 Elliptical -  20 minutes

Strength Training

3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5  Rest 20-30 seconds unless noted otherwise

Day 1:
Smith Machine Bench Press

Dumbbell Chest Flyes

Dumbbell Chest Press on Ball

Kickbacks

Dips

Cable Triceps Press Downs on Rope

Day 2:
Standing Rope Hammer Curls

Preacher Curls

Standing Hammer DB Curl

Seated cable row with wide bar

Lower Back Extension

Seated Cable Row

Smith Machine Shoulder Press

Day 3:
1 Leg Leg press

Leg Extension

Leg Press Machine

Prone Leg Curl

Bent Knee Dead Lift

Standing DB Calf Raise

Day 4:
Standing dumbbell shoulder press
Upright Row
One Arm Cable Lateral Raise
Hanging Leg Lifts (until failure)
Decline Bench ab crunch

Week 16 Nutrition and Fitness Plan

Menu

Breakfast
.33 c Oatmeal (measured dry)
4 Strawberries
1 scoop whey protein powder (I added it into my oatmeal)

1st snack
Choice of 1 carrot cake protein bar or 1 chewy chocolate protein bar (see recipes below)
1 scoop whey protein powder
1 apple

Lunch 
2 slices Sara Lee Delightful bread
3 oz Smoked Honey Turkey Deli Meat
1 cup green leaf lettuce
.5 tomato
1 tbsp. Mustard
1 clementine

2nd snack
1 packet Tuna Creations (any flavor)
3 Brown Rice Triscuits
3 Baby Carrots
.5 c Cucumber Slices

Dinner
 1 Turkey Burger Patty
1 cup Broccoli

Late Night Snack
3 Egg Whites


RECIPES

Chewy Chocolate Protein Bars
Serves 6

Ingredients:
1 cup oat flour (grind oatmeal in a blender)
4 Egg whites (I used Egg beaters)
2 Scoops Vanilla Whey Protein Powder
1/2 cup Splenda
1/2 tsp baking soda
1/4 tsp salt
8 oz berry flavored baby food
3 tbsp. baking cocoa
1/2 cup water

Directions:

Preheat oven to 250 degrees. Mix dry ingredients in a large bowl, combine all wet ingredients. Spray baking pan with nonstick spray and add batter to dish, spreading evenly. Bake for 20-30 minutes.

Calories: 107
Protein: 13
Fat: 1
Carbs: 11

Carrot Cake Protein Bars
Serves 8

Ingredients:
1 cup oat flour (you can put oatmeal in a blender to make the flour)
2 scoops vanilla whey protein powder
2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/8 tsp allspice
1/8 tsp nutmeg
4 egg whites
3/4 cup splenda, truvia, or ideal (this was super sweet to me, so I bumped mine down to 1/2 c)
8 oz baby food carrots
4 oz water

Directions:
Preheat oven to 350 degrees

Mix flour, protein powder, cinnamon, baking soda, salt, allspice, nutmeg, and sweetener in a bowl. Combine remaining ingredients.

Spray a pyrex baking dish with non-stick butter spray. Pour mix into dish. Bake for 20-30 minutes.

calories: 94
fat: 1.25 g
carbs: 10 g
protein: 10 g

Workout: 5 days of cardio/4 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.

 Stairmaster level 7-8- 20 minutes

Strength Training

3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5  Rest 20-30 seconds unless noted otherwise

Day 1:
Smith Machine Bench Press

Dumbbell Chest Flyes

Dumbbell Chest Press on Ball

Kickbacks

Dips

Cable Triceps Press Downs on Rope

Day 2:
Standing Rope Hammer Curls

Preacher Curls

Standing Hammer DB Curl

Seated cable row with wide bar

Lower Back Extension

Seated Cable Row

Smith Machine Shoulder Press

Day 3:
1 Leg Leg press

Leg Extension

Leg Press Machine

Prone Leg Curl

Bent Knee Dead Lift

Standing DB Calf Raise

Day 4:
Standing dumbbell shoulder press
Upright Row
One Arm Cable Lateral Raise
Hanging Leg Lifts (until failure)
Decline Bench ab crunch

Week 15 Menu and Workouts

Menu
Breakfast
1 whole wheat English muffin
2 egg whites
1 Laughing Cow Cheese - Light
1 oz Canadian Bacon

1st snack
1 Pumpkin Pie Yogurt Parfait (see recipe below)

Lunch 
1 Lean cuisine meal (about 220-270 calories)
2 cups tossed salad

2nd snack
1 clementine
1 string cheese
2 oz Roast Beef
1 Rice Cake

Dinner
.25 Recipe Low Carb BBQ Chicken (see recipe below)

Late Night Snack
1 Blended Pumpkin Shake (see recipe below)
RECIPES

PUMPKIN PIE YOGURT PARFAIT

Ingredients:
1 container low carb yogurt or nonfat greek yogurt of choice
1/2 c pumpkin puree
2 tbsp. low fat granola of choice
stevia, cinnamon, and pumpkin pie spice to taste (if desired)

Instructions:
Mix yogurt and pumpkin puree in a small bowl, add stevia, cinnamon, pumpkin pie spice to taste. Top with granola and enjoy.
Calories: 174
Protein: 15.4
Fat: 3
Carbs: 24


LOW CARB BBQ CHICKEN

Ingredients:
1 1/2 lbs boneless chicken breast
1/2 to 1 oz smokey rotisserie seasoning
2 tbsp. garlic, finely chopped
3 tbsp. low sugar BBQ sauce
1 tbsp. grapeseed oil
Salt and freshly ground pepper to taste

Instructions:
Combine all ingredients into a large bowl. Mix and coat chicken well. Cover chicken and marinate in refrigerator for at least 30 minutes. Cook on a hot grill, sautee or crock pot until chicken is no longer pink.

Calories: 194
Protein: 27
Fat: 6
Carbs: 5


PUMPKIN SHAKE

Ingredients:
1 cup plain frozen greek yogurt (measure and freeze in plastic containers)
1/2 cup frozen canned pumpkin (measure and freeze in plastic containers)
1/2 tsp cinnamon
dash of nutmeg
Splenda to taste
1/2 cup cold water

Instructions:
Combine all ingredients in a blender

Calories: 180
Protein: 26
Carbs: 19
Sugar: 4 g

Workout: 5 days of cardio/4 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.

 Stairmaster level 7-8- 20 minutes

Strength Training

3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5  Rest 20-30 seconds unless noted otherwise

Day 1:
Smith Machine Bench Press

Dumbbell Chest Flyes

Dumbbell Chest Press on Ball

Kickbacks

Dips

Cable Triceps Press Downs on Rope

Day 2:
Standing Rope Hammer Curls

Preacher Curls

Standing Hammer DB Curl

Seated cable row with wide bar

Lower Back Extension

Seated Cable Row

Smith Machine Shoulder Press

Day 3:
1 Leg Leg press

Leg Extension

Leg Press Machine

Prone Leg Curl

Bent Knee Dead Lift

Standing DB Calf Raise

Day 4:
Standing dumbbell shoulder press
Upright Row
One Arm Cable Lateral Raise
Hanging Leg Lifts (until failure)
Decline Bench ab crunch

Week 14 Nutrition and Fitness Plan

I learned this week, after a cheat meal of a medium sized pizza, that I am probably going to have to cut pizza out of my diet forever. That made me SO sick, I think partially because I've been eating clean but also because of having my gallbladder removed. I did pretty well this week, I didn't have much of a scale drop (less than a half pound) but I did increase my muscle mass by over a pound and a half and reduced fat mass over 2 lbs. This means a smaller form factor. Hooray!


Menu

Breakfast
1 cup Cheerios
1 clementine
1 cup almond breeze
3 egg whites

1st snack
1 carbrite bar

Lunch 
1 Lean cuisine meal (about 220-270 calories)
2 cups tossed salad

2nd snack
1 scoop whey protein powder
1 apple
1 Nature Valley Granola Bar

Dinner
1 Morning Star Chipotle Black Bean Vegetarian burger
1 cup broccoli

Late Night Snack
1 whole egg

Workout: 5 days of cardio/4 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.

HIIT Elliptical, 2 minutes Slow/1 Minute Fast - 20 minutes

Strength Training

3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5  Rest 20-30 seconds unless noted otherwise

Day 1:
Cable Cross over

Machine Chest Press

Dumbbell Chest Press on Ball

Kickbacks

Barbell Skull Crusher

Cable Triceps Press Down

Day 2:
Standing Rope Hammer Curls

Preacher Curls

Standing Hammer DB Curl

Assisted Pull Up Machine

Lower Back Extension

Seated Cable Row

Smith Shoulder Machine

Day 3:
1 Leg Leg press

Leg Extension

Leg Press Machine

Prone Leg Curl

Seated Leg Curl Machine

Standing DB Calf Raise

Day 4:
Standing dumbbell shoulder press
Upright Row
Dumbbell shoulder lateral raise
Hanging Leg Lifts (until failure)
Ball Crunches

Week 13 Nutrition and Exercise

I did pretty awesome this week, lost 2.5 lbs off the scale--gained 2.4 lbs of muscle and lost a lb of fat. I was surprised since Friday I had a wedding I went to, I missed my workout and dinner comprised of an éclair (I mean really, what wedding reception doesn't have some sort of food?), thought I was going to go into a sugar shock since I've been sugar free for over a month... Week 13. I can't believe how fast this has gone by!
Menu
Breakfast
.5 cup Muscle Egg
1 Eggo nutrigrain waffle
1 tbsp. sugar free syrup
1 apple

1st snack
.75 nonfat cottage cheese
1 orange
10 Blue Diamond Nut Thins

Lunch 
1 Lean cuisine meal (about 220-270 calories)
2 cups tossed salad

2nd snack
1 rice cake
1 babybel light cheese
1 clementines

Dinner
1/10th recipe Café Rio Style Shredded Chicken
1 cup broccoli

Late Night Snack
1 cup Muscle Egg


Café Rio Style Chicken
Serves 10

Ingredients:
7 chicken breasts (about 6 oz each)
2 cans of Rotel brand diced tomatoes with green chilies
1 tsp pepper
1 tsp salt
1 tsp chili powder
1 tsp garlic salt

Optional:
1tsp cayenne pepper
Dash of tobacco sauce
Lime Juice to taste

Instructions:
Place all ingredients in crock pot, except lime juice. Cook on low for 5-6 hours or high for about 2 hours. Shred chicken with a set of forks, and put back into crock pot to absorb juices.

Optional: squeeze lime juice prior to tasting.

Calories: 208
Protein: 38
Fat: 4
Carbs: 2

Workout: 5 days of cardio/4 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.

HIIT Elliptical, 2 minutes Slow/1 Minute Fast - 20 minutes

Strength Training

3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5  Rest 20-30 seconds unless noted otherwise

Day 1:
Cable Cross over

Machine Chest Press

Dumbbell Chest Press on Ball

Kickbacks

Barbell Skull Crusher

Cable Triceps Press Down

Day 2:
Standing Rope Hammer Curls

Preacher Curls

Standing Hammer DB Curl

Assisted Pull Up Machine

Lower Back Extension

Seated Cable Row

Smith Shoulder Machine

Day 3:
1 Leg Leg press

Leg Extension

Leg Press Machine

Prone Leg Curl

Seated Leg Curl Machine

Standing DB Calf Raise

Day 4:
Standing dumbbell shoulder press
Upright Row
Dumbbell shoulder lateral raise
Hanging Leg Lifts (until failure)
Ball Crunches

Week 12 Nutrition and Exercise

This past week was not my best. :( I got about two sets in to my first workout routine and started to feel really awful. I ended up with the stomach flu and couldn't work out the whole week. Was having a very hard time keeping food down so I ate as much to plan as I could. What's weird is I ended up gaining .2 lbs on the scale from muscle. I would have expected to have lost some from dehydration or fat gain. Weird but I won't complain. I am a little behind in posting this, I generally see my trainer on Saturdays but I'm still getting "caught up" from being sick. I can say one thing though, I am getting bored of my workout routine. Since I've missed the past week, the trainer thinks it is still advantageous for me to continue with the same routine and my muscles will still respond. But I'm to the point now where I can recite it in my sleep... backwards.

Menu

Breakfast
 .75 cup Grape Nut Flakes Cereal
1 cup Almond Breeze Milk
1 turkey sausage patty
1/2 banana
2 Egg whites

1st snack
1 wheat tortilla
1/2 banana
1 tbsp. natural peanut butter
1 scoop whey protein powder

Lunch 
1 Lean cuisine meal (about 220-270 calories)
2 cups tossed salad

2nd snack
1 Dannon Light and Fit Greek Yogurt
10 Almond Nut-Thins crackers

Dinner
1 serving beef stir fry with broccoli (see recipe below)
1 serving creamy mashed cauliflower (see recipe below)
Late Night Snack
4 egg whites


Beef Stir Fry with Broccoli
Serves 8

Ingredients:
36 oz sliced sirloin steak
1 1/2 tsp salt
1 tsp pepper
Olive oil spray
3 tsp minced garlic
6 cups broccoli

Instructions:
Season beef with salt and pepper. Preheat nonstick pan on medium heat, lightly coating the pan with spray. Add seasoned beef and sauté until brown. Add garlic and broccoli, sauté until broccoli is cooked to your liking.

Calories: 195
Protein: 28.5
Fat: 6
Carbs: 6


Creamy Mashed Cauliflower
Serves 4

Ingredients:
8 cups cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup nonfat buttermilk
4 tsp. extra virgin olive oil
1/2 tsp salt
Fresh ground pepper to taste
Snipped fresh chives for garnish

Instructions:
Steam cauliflower florets in until very tender (about 12-15 minutes).  Place cooked cauliflower and garlic in food processor. Add buttermilk, oil, salt and pepper, pulse several times then process until smooth and creamy.

Calories: 107
Protein: 5
Fat: 7
Carbs: 10

Workout: 5 days of cardio/3 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.

HIIT Elliptical, 2 minutes Slow/1 Minute Fast - 20 minutes

Strength Training

3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5  Rest 20-30 seconds unless noted otherwise

Day 1:
Incline Dumbbell Chest Press
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Dips on Bench
Narrow Grip Dumbbell Triceps Press

Day 2:
Standing Rope Hammer Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Assisted Pull up machine
Bent over 2 arm dumbbell row
Reverse Narrow Grip Pull ups
Smith Machine Shoulder press

Day 3:
Squats
Leg Extension
Walking Lunges
Leg Press Machine
Prone Leg Curl
Seated Leg Curl Machine
Inner Thigh/Outer Thigh

Day 4:
Standing dumbbell shoulder press
Incline dumbbell shoulder press
Dumbbell shoulder lateral raise
Forearm bridge (hold 60 seconds)
Ball crunches