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