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