This week is going to be very busy for me. I'm going to comic con! Hooray! But with that, eating every 3 hours is going to be a challenge and I didn't want to resort to eating out. The trainer built this week's menu so that it is portable and doesn't require a lot of refrigeration or heating.
MenuBreakfast
.3 cup Quinoa Flakes
1 cup Carbmaster Milk
.5 cup blueberries
1st snack
1 carbright bar
1 apple
Lunch - Sandwich - can eat at subway if wanted, but make sure it's a 6 inch on wheat with turkey and extra veggies, mustard only
1 cup Lettuce, Romaine
1/2 tomato
3 oz deli turkey
1 Orowheat Sandwich Thins
1 apple
2nd snack
1 scoop Whey Protein Powder
3 Nature Valley Granola Bar
Dinner
3 oz roasted chicken breast
1 cup cooked green beans
Late Snack
1 Whole egg
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.
Elliptical Trainer or walking, Moderate Speed - 20 minutes
Strength Training
3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 2/2 Rest 60 seconds unless noted otherwise
Day 1:
Dumbbell Chest Press
Push Ups
Dumbbell Shoulder Lateral Raise
Dumbbell Shoulder Press - Standing
Dumbbell Skull Crushers
Day 2:
Leg press machine
Seated Leg Curl Machine
Ball Hip up with leg curls
Seated Calf Raise Machine
Day 3:
Seated cable Row
Cable Lat Pulldown
Standing Dumbbell Curl
Forearm Bridge
Ball Crunches
August 30, 2013
August 24, 2013
Week 6 Menu and Workout
This week is hectic for me, with a couple of late classes after work. I requested the trainer make my workouts something I can do from home since I'll probably lose motivation to want to go out. She was also nice enough to make my dinner meal easy, just nuke and go... Anyway here is this week's menu and fitness plan.
Menu
Breakfast
1 Eggo Nutrigrain Waffle
1 tbsp. Sugar Free Pancake Syrup
1 small apple
3 egg whites
1st snack
1 light string cheese
1 oz pretzels (Whole Wheat)
1 peach
Lunch - taco
1 Small whole wheat tortilla
2 tbsp salsa
1 cup lettuce
1/2 tomato
2 oz chicken breast
.25 cup black beans
4 strawberries
2nd snack
1/2 cup cucumber slices
3 large baby carrots
2 oz deli turkey
4 Town House Pita Crackers
2 tbsp hummus
Dinner
1 Morningstar Chipotle Black Bean Burger
1 cup cooked broccoli
Late 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.
Elliptical Trainer, Moderate Speed - 20 minutes
Strength Training
3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5 / Rest 35-45 seconds unless noted otherwise
Day 1:
Wall Squat Hold - 60 seconds
Dumbbell Chest Press
Dumbbell Shoulder Press
Dips on bench
Stationary Lunges
Dumbbell Chest Flyes
Dumbbell Shoulder Lateral Raise
Dumbbell Skull Crusher
Standing Dumbbell Calf Raise
Day 2:
Stiff Leg Deadlift with Dumbbells
Straight Arm Cable Lat Pulldown
Alternating Dumbbell Curls
Ball Hip Up with Leg Curl
Step Ups
Bent over 2 arm dumbbell row
Standing Cable curls
Ab crunch
Walking Lunges
Day 3:
Wall Squat Hold - 60 seconds
Dumbbell Chest Press
Dumbbell Shoulder Press
Dips on bench
Stationary Lunges
Dumbbell Chest Flyes
Dumbbell Shoulder Lateral Raise
Dumbbell Skull Crusher
Standing Dumbbell Calf Raise
Day 4:
Wall Squat Hold - 60 seconds
Dumbbell Chest Press
Dumbbell Shoulder Press
Dips on bench
Stationary Lunges
Dumbbell Chest Flyes
Dumbbell Shoulder Lateral Raise
Dumbbell Skull Crusher
Standing Dumbbell Calf Raise
Menu
Breakfast
1 Eggo Nutrigrain Waffle
1 tbsp. Sugar Free Pancake Syrup
1 small apple
3 egg whites
1st snack
1 light string cheese
1 oz pretzels (Whole Wheat)
1 peach
Lunch - taco
1 Small whole wheat tortilla
2 tbsp salsa
1 cup lettuce
1/2 tomato
2 oz chicken breast
.25 cup black beans
4 strawberries
2nd snack
1/2 cup cucumber slices
3 large baby carrots
2 oz deli turkey
4 Town House Pita Crackers
2 tbsp hummus
Dinner
1 Morningstar Chipotle Black Bean Burger
1 cup cooked broccoli
Late 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.
Elliptical Trainer, Moderate Speed - 20 minutes
Strength Training
3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5 / Rest 35-45 seconds unless noted otherwise
Day 1:
Wall Squat Hold - 60 seconds
Dumbbell Chest Press
Dumbbell Shoulder Press
Dips on bench
Stationary Lunges
Dumbbell Chest Flyes
Dumbbell Shoulder Lateral Raise
Dumbbell Skull Crusher
Standing Dumbbell Calf Raise
Day 2:
Stiff Leg Deadlift with Dumbbells
Straight Arm Cable Lat Pulldown
Alternating Dumbbell Curls
Ball Hip Up with Leg Curl
Step Ups
Bent over 2 arm dumbbell row
Standing Cable curls
Ab crunch
Walking Lunges
Day 3:
Wall Squat Hold - 60 seconds
Dumbbell Chest Press
Dumbbell Shoulder Press
Dips on bench
Stationary Lunges
Dumbbell Chest Flyes
Dumbbell Shoulder Lateral Raise
Dumbbell Skull Crusher
Standing Dumbbell Calf Raise
Day 4:
Wall Squat Hold - 60 seconds
Dumbbell Chest Press
Dumbbell Shoulder Press
Dips on bench
Stationary Lunges
Dumbbell Chest Flyes
Dumbbell Shoulder Lateral Raise
Dumbbell Skull Crusher
Standing Dumbbell Calf Raise
A little anxious...
So, being that I am a perfectionist... in the past, I have been guilty of shutting out the whole world and focusing on my training. While this works marvelous to get the weight off, there's huge problems with it. For starters, you miss out on a lot of fun things and start losing friends because you "can't eat that" or are too busy for the gym... but the biggest part of it is that this isn't how life works after you are done training. You feel like you have missed out on good food, good friends, etc. and overcompensate... then you're back to where I started with this journey.
A friend of mine is celebrating her birthday at the worst possible restaurant for a dieter--Spaghetti factory. There was a part of me that wanted to say "no I can't" but then I realized that celebrations is a part of life and it's not something I can avoid. It's also terribly selfish not to enjoy a special day with a friend because of a stupid calorie. So I'm going...
And my diet this week won't be perfect. But that's okay.
On other news... my scale weight actually went up this week. But, I lost a ton of body fat and gained a ton of muscle... so I'm going to keep plugging away.
Do your best and forget the rest.
A friend of mine is celebrating her birthday at the worst possible restaurant for a dieter--Spaghetti factory. There was a part of me that wanted to say "no I can't" but then I realized that celebrations is a part of life and it's not something I can avoid. It's also terribly selfish not to enjoy a special day with a friend because of a stupid calorie. So I'm going...
And my diet this week won't be perfect. But that's okay.
On other news... my scale weight actually went up this week. But, I lost a ton of body fat and gained a ton of muscle... so I'm going to keep plugging away.
Do your best and forget the rest.
August 17, 2013
Week 5 workout and menu
Menu
Breakfast
3 egg whites
1 sourdough English muffin
1 tbsp. sugar free jam
4 strawberries
1st snack
Carrot cake protein bar (see recipe below)
1 scoop whey protein shake
Lunch
.5 c egg noodles
2 oz chicken breasts
1 cup mixed vegetables
1 peach
2nd snack
1 pouch Tuna creations (2.6 oz)
4 brown rice triscuits
1 cup cucumber slices
Dinner
1.25 cups hearty beef and veggie bowls (see recipe below)
As much extra veggies as desired (pick between green beans, asparagus, green peppers, mushrooms, cauliflower)
Late snack
2 oz deli turkey
Carrot Cake Protein Bars
calories: 94
fat: 1.25 g
carbs: 10 g
protein: 10 g
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
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.
Makes 16 squares, 2 squares per serving.
Hearty Beef and Veggie Bowls
Ingredients:
1 tsp safflower oil
1 lb extra lean ground beef
2 cups diced green bell peppers
14 1/2 oz canned unsalted tomatoes
1 1/2 cups frozen corn
1 1/2 tsp Worchestershire sauce
2 tsp ground cumin
1 tsp balsamic vinegar
1/2 tsp sea salt
1/2 tsp black pepper
1/2 cup fat free greek yogurt
Instructions:
In a medium pot, heat oil on medium-high. Add beef and cook, stirring and breaking up with a spoon for 4 minutes. Add bell peppers, tomatoes, corn and worchestershire sauce and stir to combine. Bring to a boil. Cover, reduce heat and simmer for 15 minutes or until bell peppers are tender. Remove from heat, stir in cumin, vinegar, salt, and pepper. Spoon into serving bowls and top with greek yogurt. Garnish with cilantro if desired
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.
HIT arc trainer - 20 minutes. 2 minutes slow/1 minute as fast as possible
Strength Training
3 Sets / 8-10 reps. Focus on pushing more weight and last set should fail. Speed 3/3 / Rest 60 seconds unless noted otherwise
Day 1:
Chest Fly Machine
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Assisted Dip Machine
Cable Triceps Press Down
Day 2:
Preacher Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Cable Lat Pulldown Reverse Grip
Seated Cable Row with Wide Bar
Cable Lat Pulldown
Smith Machine Shoulder Press
Day 3:
Bent Knee Deadlift
Leg Extension
Walking Lunges - 20 each direction
Standing Dumbbell Calf Raise
Seated Leg Curl Machine
Smith machine lunges
Day 4:
Standing Dumbbell Shoulder Press
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Lateral Raise
Forearm Bridge - hold 60 seconds each set
Ball Crunches - 20 each set
Breakfast
3 egg whites
1 sourdough English muffin
1 tbsp. sugar free jam
4 strawberries
1st snack
Carrot cake protein bar (see recipe below)
1 scoop whey protein shake
Lunch
.5 c egg noodles
2 oz chicken breasts
1 cup mixed vegetables
1 peach
2nd snack
1 pouch Tuna creations (2.6 oz)
4 brown rice triscuits
1 cup cucumber slices
Dinner
1.25 cups hearty beef and veggie bowls (see recipe below)
As much extra veggies as desired (pick between green beans, asparagus, green peppers, mushrooms, cauliflower)
Late snack
2 oz deli turkey
Carrot Cake Protein Bars
calories: 94
fat: 1.25 g
carbs: 10 g
protein: 10 g
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
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.
Makes 16 squares, 2 squares per serving.
Hearty Beef and Veggie Bowls
Ingredients:
1 tsp safflower oil
1 lb extra lean ground beef
2 cups diced green bell peppers
14 1/2 oz canned unsalted tomatoes
1 1/2 cups frozen corn
1 1/2 tsp Worchestershire sauce
2 tsp ground cumin
1 tsp balsamic vinegar
1/2 tsp sea salt
1/2 tsp black pepper
1/2 cup fat free greek yogurt
Instructions:
In a medium pot, heat oil on medium-high. Add beef and cook, stirring and breaking up with a spoon for 4 minutes. Add bell peppers, tomatoes, corn and worchestershire sauce and stir to combine. Bring to a boil. Cover, reduce heat and simmer for 15 minutes or until bell peppers are tender. Remove from heat, stir in cumin, vinegar, salt, and pepper. Spoon into serving bowls and top with greek yogurt. Garnish with cilantro if desired
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.
HIT arc trainer - 20 minutes. 2 minutes slow/1 minute as fast as possible
Strength Training
3 Sets / 8-10 reps. Focus on pushing more weight and last set should fail. Speed 3/3 / Rest 60 seconds unless noted otherwise
Day 1:
Chest Fly Machine
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Assisted Dip Machine
Cable Triceps Press Down
Day 2:
Preacher Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Cable Lat Pulldown Reverse Grip
Seated Cable Row with Wide Bar
Cable Lat Pulldown
Smith Machine Shoulder Press
Day 3:
Bent Knee Deadlift
Leg Extension
Walking Lunges - 20 each direction
Standing Dumbbell Calf Raise
Seated Leg Curl Machine
Smith machine lunges
Day 4:
Standing Dumbbell Shoulder Press
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Lateral Raise
Forearm Bridge - hold 60 seconds each set
Ball Crunches - 20 each set
Weight is just a number
So I was a little bit bummed out this morning... I have this morning ritual, it's very much an autopilot thing where I don't even realize I've done it till after the fact...
Weighing myself in the morning.
For some reason, I had it in my head that I had gained scale weight. Went in for my weekly stats, and found out that was far from the case. I freaking nailed it!
1.3 lbs lost off the scale and 1.2% body fat loss. That equates to 2.37 lbs of fat replaced with 1.07 lbs of muscle. Not too shabby and a reminder that weight is just a number. The real results come when you workout hard and watch what goes in your mouth.
Weighing myself in the morning.
For some reason, I had it in my head that I had gained scale weight. Went in for my weekly stats, and found out that was far from the case. I freaking nailed it!
1.3 lbs lost off the scale and 1.2% body fat loss. That equates to 2.37 lbs of fat replaced with 1.07 lbs of muscle. Not too shabby and a reminder that weight is just a number. The real results come when you workout hard and watch what goes in your mouth.
August 10, 2013
Week 4 Menu and Workout Routine
MENU
Breakfast:
1 cup Kroger Carbmaster Vanilla Milk
1 Cup Kashi Go Lean Cereal
5 Strawberries
Early Snack:
1 Dannon Light and Fit Greek Yogurt
10 Reduced fat Wheat Thins
Lunch:
1 Jimmy Dean Turkey/Egg/Cheese Croissant Sandwich
1 cup grapes
Afternoon Snack:
1/2 cup Nonfat cottage cheese
1 cup cucumber slices
4 baby carrots
1 rice cake
Dinner:
1 Bubba's Turkey Burger
1 cup cooked broccoli
10 sprays Wish Bone Caesars Delight Vinaigrette Salad Spritzer
Late Snack:
1 Whole egg (boiled)
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.
HIT elliptical - 20 minutes. 2 minutes slow/1 minute as fast as possible
Strength Training
3 Sets / 8-10 reps. Focus on pushing more weight and last set should fail. Speed 3/3 / Rest 60 seconds unless noted otherwise
Day 1:
Chest Fly Machine
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Assisted Dip Machine
Cable Triceps Press Down
Day 2:
Preacher Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Cable Lat Pulldown Reverse Grip
Seated Cable Row with Wide Bar
Cable Lat Pulldown
Smith Machine Shoulder Press
Day 3:
Bent Knee Deadlift
Leg Extension
Walking Lunges - 20 each direction
Standing Dumbbell Calf Raise
Seated Leg Curl Machine
Smith machine lunges
Day 4:
Standing Dumbbell Shoulder Press
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Lateral Raise
Forearm Bridge - hold 60 seconds each set
Ball Crunches - 20 each set
Breakfast:
1 cup Kroger Carbmaster Vanilla Milk
1 Cup Kashi Go Lean Cereal
5 Strawberries
Early Snack:
1 Dannon Light and Fit Greek Yogurt
10 Reduced fat Wheat Thins
Lunch:
1 Jimmy Dean Turkey/Egg/Cheese Croissant Sandwich
1 cup grapes
Afternoon Snack:
1/2 cup Nonfat cottage cheese
1 cup cucumber slices
4 baby carrots
1 rice cake
Dinner:
1 Bubba's Turkey Burger
1 cup cooked broccoli
10 sprays Wish Bone Caesars Delight Vinaigrette Salad Spritzer
Late Snack:
1 Whole egg (boiled)
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.
HIT elliptical - 20 minutes. 2 minutes slow/1 minute as fast as possible
Strength Training
3 Sets / 8-10 reps. Focus on pushing more weight and last set should fail. Speed 3/3 / Rest 60 seconds unless noted otherwise
Day 1:
Chest Fly Machine
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Assisted Dip Machine
Cable Triceps Press Down
Day 2:
Preacher Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Cable Lat Pulldown Reverse Grip
Seated Cable Row with Wide Bar
Cable Lat Pulldown
Smith Machine Shoulder Press
Day 3:
Bent Knee Deadlift
Leg Extension
Walking Lunges - 20 each direction
Standing Dumbbell Calf Raise
Seated Leg Curl Machine
Smith machine lunges
Day 4:
Standing Dumbbell Shoulder Press
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Lateral Raise
Forearm Bridge - hold 60 seconds each set
Ball Crunches - 20 each set
Now this really doesn't go in your mouth...
It's been a crazy week, so I haven't really had a chance to update... but here's the highlights of my week.
So I think I mentioned in an earlier post that I have been noticing my pants are getting looser. I've already had to throw out three pairs of pants that fall down when I walk. I have also been studying about fashion through an online course called "dressing your truth". I highly recommend it to all the ladies out there, it teaches you guidelines on hair, makeup, fragrance, clothes, etc on how to dress based on your personality type and always look fantastic (while still giving you leeway to use some of your own fashion tastes). It works!!! I was driving home from the trainers one day (on the freeway) and some really hot guy pulled along side of me in the next lane and was flirting with me the whole way. ME--nobody ever flirts with ME! I wish I was a little more swift, but it made my day. I thought it was just a weird once in a lifetime chance, but going to work the next day the same thing happened with a different guy. Anyway in short, I love my new look... I feel confident, revitalized, younger, and well... pretty. I've never been one to make a fuss over my looks, but I truly believe this is one of the best things I have ever done for myself. At work, I've received many compliments and I don't feel so out of place... Like I'm being seen and respected for who I am.
So with the knowledge, I've been buying dresses. Colors I'd never in a million years think I could pull off. And I think it looks fantastic on me! I'm also a little broke now, so I'll have to play it cool until payday. Which sucks because I need some accessories, maybe some pretty necklaces or a bracelet.
Found out I probably need to get braces again. NOOOO!
Went to my weekly trainer meeting today, and what's weird is I lost 1.3 lbs off the scale, but somehow managed to gain fat? WEIRD. I've been working my butt off at the gym but I will admit I had a couple of bad meals.
I went to a community learning center for a class on how to avoid falling in love with a Jerk. They fed us pizza there. UGH. I kept it reasonable, ate the equivalent to what a 5 year old might eat, but I felt terrible after that--sluggish, tired, just bleh. Then on Friday, somehow I managed to forget my lunch and snacks so I had to wing it. I did pretty good for my first snack but lunch got blown out of the water with a Zupas salad. I thought I was doing good by selecting a salad over their really fatty looking sandwiches, but I looked up the nutrition facts after the fact... Yeah I would have been better with the sandwich. Live and learn, I guess.
I've had shin splints like crazy doing HIT on the treadmill. Told my trainer about this so that's been modified to the elliptical which is a lot lower impact, until I can get certain muscles in my legs loosened up and developed in other areas. This week is going to be crazy with 5 days of gym work... My challenge from the trainer this week is to monitor my water intake and to only have one off menu meal (but it has to be reasonable and when I'm done I should still feel "hungry". It's going to be a challenging week, but I'm ready, BRING IT ON!
So I think I mentioned in an earlier post that I have been noticing my pants are getting looser. I've already had to throw out three pairs of pants that fall down when I walk. I have also been studying about fashion through an online course called "dressing your truth". I highly recommend it to all the ladies out there, it teaches you guidelines on hair, makeup, fragrance, clothes, etc on how to dress based on your personality type and always look fantastic (while still giving you leeway to use some of your own fashion tastes). It works!!! I was driving home from the trainers one day (on the freeway) and some really hot guy pulled along side of me in the next lane and was flirting with me the whole way. ME--nobody ever flirts with ME! I wish I was a little more swift, but it made my day. I thought it was just a weird once in a lifetime chance, but going to work the next day the same thing happened with a different guy. Anyway in short, I love my new look... I feel confident, revitalized, younger, and well... pretty. I've never been one to make a fuss over my looks, but I truly believe this is one of the best things I have ever done for myself. At work, I've received many compliments and I don't feel so out of place... Like I'm being seen and respected for who I am.
So with the knowledge, I've been buying dresses. Colors I'd never in a million years think I could pull off. And I think it looks fantastic on me! I'm also a little broke now, so I'll have to play it cool until payday. Which sucks because I need some accessories, maybe some pretty necklaces or a bracelet.
Found out I probably need to get braces again. NOOOO!
Went to my weekly trainer meeting today, and what's weird is I lost 1.3 lbs off the scale, but somehow managed to gain fat? WEIRD. I've been working my butt off at the gym but I will admit I had a couple of bad meals.
I went to a community learning center for a class on how to avoid falling in love with a Jerk. They fed us pizza there. UGH. I kept it reasonable, ate the equivalent to what a 5 year old might eat, but I felt terrible after that--sluggish, tired, just bleh. Then on Friday, somehow I managed to forget my lunch and snacks so I had to wing it. I did pretty good for my first snack but lunch got blown out of the water with a Zupas salad. I thought I was doing good by selecting a salad over their really fatty looking sandwiches, but I looked up the nutrition facts after the fact... Yeah I would have been better with the sandwich. Live and learn, I guess.
I've had shin splints like crazy doing HIT on the treadmill. Told my trainer about this so that's been modified to the elliptical which is a lot lower impact, until I can get certain muscles in my legs loosened up and developed in other areas. This week is going to be crazy with 5 days of gym work... My challenge from the trainer this week is to monitor my water intake and to only have one off menu meal (but it has to be reasonable and when I'm done I should still feel "hungry". It's going to be a challenging week, but I'm ready, BRING IT ON!
August 2, 2013
Week 3 Plans
Way thrilled, this week was able to drop 2.2 lbs off the scale, 1.49 of which was fat. :D Here is this week's nutrition and fitness plan.
Menu for the Week:
Breakfast
1 Eggo Nutrigrain Waffle
1 Tbsp Peanut Butter
1 Tbsp Sugar free syrup or sugar free jam
1 Morningstar Vegan Breakfast Patty
5 Strawberries
Early Snack
1 String Cheese
4 Town House Pita Crackers
1/2 Cup Blueberries
Lunch
2 oz baked/roasted red potatoes
2.5 oz Chicken Breast
1 cup cooked broccoli
1/2 cup raspberries
free food Salsa
Afternoon Snack
4 Strawberries
1 Carbrite bar
Dinner
Turkey Meatloaf Muffins (see recipe below)
1 cup cooked green beans
free food Salsa and/or 1TBSP nonfat sour cream (optional) for meatloaf
Night Snack
2 Egg whites
Turkey Meatloaf Muffins Recipe
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein 11 Grams
Ingredients:
2 lbs ground turkey or chicken
3 egg whites
1 cup oatmeal or quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tsp garlic powder (or 2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees
2. Spray muffin pan with canola or olive oil
3. Mix ingredients in a large bowl, roll mixture into balls and place in muffin tin. Muffins should be about the size of a racquetball
4. Bake for 40 minuts
Makes 12 muffins
Fitness Routine
4 Days a week, Weights first then cardio.
Cardio: HIT Treadmill. Sprint 60 Seconds, walk 2 minutes. Repeat up to 20 minutes
Strength Training: Sets: 3, Reps: 8-12, Weight: as much as you can to failure on last set, Speed: 3/1.5 Rest: 20-30 Seconds *Unless stated otherwise
Day 1:
Incline Dumbbell Chest Press
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Assisted Dip Machine
Cable Triceps Press Down with Rope
Day 2:
Standing Rope Hammer Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Assisted Pull Up Machine
Bent Over 2 Arm Dumbbell Row
Cable Lat Pulldown
Smith Machine Shoulder Press
Day 3:
Squats
Leg Extension
Walking Lunges - 20 steps each way
Standing Dumbbell Calf Raise
Seated Leg Curl Machine
Stationary Lunges - 20 each leg
Day 4:
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Lateral Raise
Forearm Bridge - hold for 60 seconds
Ball Crunches - 20 reps per set
Menu for the Week:
Breakfast
1 Eggo Nutrigrain Waffle
1 Tbsp Peanut Butter
1 Tbsp Sugar free syrup or sugar free jam
1 Morningstar Vegan Breakfast Patty
5 Strawberries
Early Snack
1 String Cheese
4 Town House Pita Crackers
1/2 Cup Blueberries
Lunch
2 oz baked/roasted red potatoes
2.5 oz Chicken Breast
1 cup cooked broccoli
1/2 cup raspberries
free food Salsa
Afternoon Snack
4 Strawberries
1 Carbrite bar
Dinner
Turkey Meatloaf Muffins (see recipe below)
1 cup cooked green beans
free food Salsa and/or 1TBSP nonfat sour cream (optional) for meatloaf
Night Snack
2 Egg whites
Turkey Meatloaf Muffins Recipe
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein 11 Grams
Ingredients:
2 lbs ground turkey or chicken
3 egg whites
1 cup oatmeal or quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tsp garlic powder (or 2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees
2. Spray muffin pan with canola or olive oil
3. Mix ingredients in a large bowl, roll mixture into balls and place in muffin tin. Muffins should be about the size of a racquetball
4. Bake for 40 minuts
Makes 12 muffins
Fitness Routine
4 Days a week, Weights first then cardio.
Cardio: HIT Treadmill. Sprint 60 Seconds, walk 2 minutes. Repeat up to 20 minutes
Strength Training: Sets: 3, Reps: 8-12, Weight: as much as you can to failure on last set, Speed: 3/1.5 Rest: 20-30 Seconds *Unless stated otherwise
Day 1:
Incline Dumbbell Chest Press
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Assisted Dip Machine
Cable Triceps Press Down with Rope
Day 2:
Standing Rope Hammer Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Assisted Pull Up Machine
Bent Over 2 Arm Dumbbell Row
Cable Lat Pulldown
Smith Machine Shoulder Press
Day 3:
Squats
Leg Extension
Walking Lunges - 20 steps each way
Standing Dumbbell Calf Raise
Seated Leg Curl Machine
Stationary Lunges - 20 each leg
Day 4:
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Lateral Raise
Forearm Bridge - hold for 60 seconds
Ball Crunches - 20 reps per set
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