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
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
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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