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
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
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
Day 4:
Standing dumbbell shoulder press
Upright Row
One Arm Cable Lateral Raise
Hanging Leg Lifts (until failure)
Decline Bench ab crunch
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