Week 10 Menu and workout

This week has been kind of hectic/stressful due to some family issues. I was only able to get 2 of my 5 workouts completed. Despite this, I still lost 2.5 lbs from the scale, did not add any muscle mass. This week's goal is to complete all of my workouts.

Menu

Breakfast
1 Orange
4 egg whites
2 slices Sara Lee Delightful bread
1 tbsp sugar free jam

1st snack
1 scoop whey protein powder
1 Kashi Honey Almond Flax granola bar

Lunch 
1 cup Lettuce, Romaine
1 Lean Cuisine any flavor under 240 calories

2nd snack
1 light string cheese
1 rice cake
4 large baby carrots
.5 cup cucumber slices

Dinner
Turkey Chili (See Recipe below)

Late Snack
2 oz Deli Turkey
2 cups Lettuce, Romaine

TURKEY CHILI RECIPE

Canned beans can offer convenience, but choose reduced-sodium varieties and rinse them to keep the sodium content low. Feel free to turn up the heat with diced jalapeno, more cumin, dried oregano or all of the above. You can also swap in lean ground beef for the turkey or go meatless by using a third can of beans.

Makes 6 servings

INGREDIENTS:

3 tbsp olive or canola oil, divided
1 lb ground 100% turkey breast
4 cloves of garlic, peeled and diced
1 medium onion, peeled and chopped
1 green or red bell pepper, chopped
16 oz can black beans, drained and rinsed
16 oz can kidney beans, drained and rinsed
28 oz diced tomatoes, undrained
1/2 tsp ground cumin

 

DIRECTIONS:

1. Heat 1 tbsp olive oil in a medium saucepan over medium-high heat. Add ground turkey to the pan. Brown the meat, breaking it up into very small pieces as it cooks.
2. Remove meat from the pan and season with salt and ground pepper if desired; reserve.
3. Return pan to the stove. Add remaining 2 tbsp of olive oil to the pan and heat over medium-high heat. Add garlic, onion, and pepper. Cook until soft.
4. Add meat back to the pan, and stir in beans, tomatoes, and cumin. Heat to boiling, then simmer for 10 to 15 minutes.

 NUTRITION PER SERVING:

Calories: 267
Protein: 27g
Carbs: 27g
Fat: 6g
Fiber: 9g




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
Hamstring Drops
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