Week 7 Menu and Workout Plan

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