Week 19 Nutrition and Fitness Plan

I am a little behind in posting this. Last week I had to repeat my menu since my trainer was out of town that week... I won't lie, I cheated and pulled a previous week's menu because I couldn't eat any more chicken. UGH. But I did okay, dropped 4 lbs in the two weeks since I saw my trainer, 20 lbs in total since I started training. I just started going back to school this week, so updates may be slow (or I might have to stop all together, I'll cross that bridge when I get there.) But keep in mind on the workouts since it's a holiday week and with school just starting, I requested a home friendly workout...

Menu
Breakfast
1 cup carbmaster milk
.75 cups Kashi Go Lean cereal
.33 cup blueberries
1st snack
1 scoop whey protein powder
9 Blue Diamond Nut Thins
1 Apple

Lunch 
1 Morningstar black bean veggie burger
1 cup raw spinach
.5 tomato
1 don panchio high fiber low carb wrap

2nd snack
1 carbrite bar

Dinner
1 cup broccoli
.12 recipe Italian Turkey Meatloaf (see recipe)

Late Night Snack
3 egg whites

RECIPES

Italian Turkey Meatloaf
Serves 8

Ingredients:
2.5 lbs extra lean ground turkey
1/2 cup zucchini (optional)
1/2 cup broccoli stems (optional)
1 packet McCormic meatloaf seasoning
4 Egg Whites
2 cups rolled oats
Nonstick cooking spray
1 lb chicken tenders
1/4 cup all purpose flour
1 tsp salt free all purpose seasoning

Instructions:

1 - preheat oven to 425 degrees. Lightly spray 2 loaf pans with nonstick cooking spray

2 - Mix all ingredients in a big bowl with your hands. Transfer to loaf pans, smashing them down firmly.

3 - Cook for about 35-40 minutes.

Calories: 240
Protein: 38
Fat: 3
Carbs: 14

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.

 Any Cardio, just push yourself hard -  20 minutes

Strength Training

3 Sets / 12-15 reps. Focus on pushing more weight and last set should fail. Speed 2/2  Rest 30-45 seconds unless noted otherwise

Day 1:
Tubing chest press
push ups
dips on bench
tubing triceps overhead extension
 

Day 2:
tubing lat pull down
tubing standing row
tubing bent over low row
tubing standing bicep curls
tubing standing hammer curls
tubing reverse grip curls
 

Day 3:
Tubing Shoulder press
tubing front shoulder press
tubing lateral raise
forearm bridge (60 seconds)
ball crunches
ab crunch
 

Day 4:
wall squat holds
tubing squats
step ups
stiff legged dead lifts with tubing
walking lunges
standing dumbbell calf raise

 

Week 17 Nutrition and Fitness

So last week, I kind of had a meltdown. I just had an eff it all moment, where I didn't want to follow my nutrition plan or work out. I think I just got burnt out from time change and needed a break. Bad news is I gained a lb, but I have no idea if it was water retention, fat or muscle gain. But I'm back, I haven't lost my fight... so this week I am going to really focus so I can enjoy thanksgiving.

On that note, this menu and fitness plan will repeat for week 18. My trainer will be out of the office for a week so I just have to make due with this... So week 18 won't be posted until after the 23rd of Nov.


Menu
Breakfast
1 cup almond breeze - unsweetened
.75 cups Kashi Go Lean cereal
1 clementine
1 Morningstar vegan breakfast patty
1st snack
1 scoop whey protein powder
1 clementine
1 Nature Valley Trail Mix granola bar
Lunch 
4 oz yams
1 cup cooked green beans
3 oz Sweet Boneless buffalo "wings" (see recipe below)
2nd snack
1 packet Tuna Creations (any flavor)
3 Brown Rice Triscuits
3 Baby Carrots
1  cup celery

Dinner
3 oz almond crusted chicken (see recipe below)
1 cup cooked broccoli
Late Night Snack
.5 cup muscle egg

RECIPES

Sweet Boneless Buffalo WingsServes 4

Ingredients:
Nonstick cooking spray
1 lb chicken tenders
1/4 cup all purpose flour
1 tsp salt free all purpose seasoning

1/4 cup low sugar BBQ sauce
1 tsp low-sodium soy sauce
1/2 tsp sesame oil

Instructions:

1 - preheat oven to 350 degrees. Lightly spray baking sheet with nonstick cooking spray

2 - cut chicken tenders in half crosswise

3 - In a large resealable plastic bag, combine flour and all purpose seasoning. Add several chicken tenders, seal the bag and shake to coat. Shake off any excess flour. Repeat with the remaining tenders and arrange in a single layer on the baking sheet. Bake for about 20-25 minutes or until they are no longer pink.

4 - Meanwhile, for the coating: combine the remaining ingredients. Once the chicken is finished baking toss with BBQ sauce coating.

Calories: 171
Protein: 27
Fat: 2.5
Carbs: 8

Almond Crusted Chicken Fingers
Serves 4

Ingredients:
Nonstick cooking spray
1/2 cup sliced almonds
1/4 cup whole wheat flour
1 1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp dry mustard
1/4 tsp salt
1/8 tsp fresh ground pepper
1 1/2 tsps. extra virgin Olive Oil
1 lb chicken tenderloins
Egg whites to make the breading stick. (I used egg beaters, about 3 eggs worth for a double batch)

Instructions:

1 - Preheat oven to 475 degrees. Line a baking sheet with foil.

2 - Place almonds, flour, garlic powder, dry mustard, salt and pepper in a food processor (or blender), process until almonds are finely chopped and paprika is mixed throughout. With motor running, drizzle in oil, process until combined. Transfer to a shallow dish or large plate.

3 - Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture, turn to coat evenly. Place tenders on the baking sheet and coat with cooking spray. Turn and spray the other side.

4 - Bake the chicken tenders until golden brown, crispy and no longer pink in the center (about 20-25 minutes).

Calories: 174
Protein: 27
Fat: 4
Carbs: 4

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.

 Elliptical -  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 16 Nutrition and Fitness Plan

Menu

Breakfast
.33 c Oatmeal (measured dry)
4 Strawberries
1 scoop whey protein powder (I added it into my oatmeal)

1st snack
Choice of 1 carrot cake protein bar or 1 chewy chocolate protein bar (see recipes below)
1 scoop whey protein powder
1 apple

Lunch 
2 slices Sara Lee Delightful bread
3 oz Smoked Honey Turkey Deli Meat
1 cup green leaf lettuce
.5 tomato
1 tbsp. Mustard
1 clementine

2nd snack
1 packet Tuna Creations (any flavor)
3 Brown Rice Triscuits
3 Baby Carrots
.5 c Cucumber Slices

Dinner
 1 Turkey Burger Patty
1 cup Broccoli

Late Night Snack
3 Egg Whites


RECIPES

Chewy Chocolate Protein Bars
Serves 6

Ingredients:
1 cup oat flour (grind oatmeal in a blender)
4 Egg whites (I used Egg beaters)
2 Scoops Vanilla Whey Protein Powder
1/2 cup Splenda
1/2 tsp baking soda
1/4 tsp salt
8 oz berry flavored baby food
3 tbsp. baking cocoa
1/2 cup water

Directions:

Preheat oven to 250 degrees. Mix dry ingredients in a large bowl, combine all wet ingredients. Spray baking pan with nonstick spray and add batter to dish, spreading evenly. Bake for 20-30 minutes.

Calories: 107
Protein: 13
Fat: 1
Carbs: 11

Carrot Cake Protein Bars
Serves 8

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 (this was super sweet to me, so I bumped mine down to 1/2 c)
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.

calories: 94
fat: 1.25 g
carbs: 10 g
protein: 10 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