Week 3 Plans

Way thrilled, this week was able to drop 2.2 lbs off the scale, 1.49 of which was fat. :D Here is this week's nutrition and fitness plan.

Menu for the Week:

Breakfast
1 Eggo Nutrigrain Waffle
1 Tbsp Peanut Butter
1 Tbsp Sugar free syrup or sugar free jam
1 Morningstar Vegan Breakfast Patty
5 Strawberries

Early Snack
1 String Cheese
4 Town House Pita Crackers
1/2 Cup Blueberries

Lunch
2 oz baked/roasted red potatoes
2.5 oz Chicken Breast
1 cup cooked broccoli
1/2 cup raspberries
free food Salsa

Afternoon Snack
4 Strawberries
1 Carbrite bar

Dinner
Turkey Meatloaf Muffins (see recipe below)
1 cup cooked green beans
free food Salsa and/or 1TBSP nonfat sour cream (optional) for meatloaf

Night Snack
2 Egg whites


Turkey Meatloaf Muffins Recipe

Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein 11 Grams

Ingredients:

2 lbs ground turkey or chicken
3 egg whites
1 cup oatmeal or quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tsp garlic powder (or 2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)


Directions:
1. Preheat oven to 375 degrees
2. Spray muffin pan with canola or olive oil
3. Mix ingredients in a large bowl, roll mixture into balls and place in muffin tin. Muffins should be about the size of a racquetball
4. Bake for 40 minuts

Makes 12 muffins


Fitness Routine

4 Days a week, Weights first then cardio.

Cardio: HIT Treadmill. Sprint 60 Seconds, walk 2 minutes. Repeat up to 20 minutes

Strength Training: Sets: 3, Reps: 8-12, Weight: as much as you can to failure on last set, Speed: 3/1.5 Rest: 20-30 Seconds *Unless stated otherwise

Day 1:
Incline Dumbbell Chest Press
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Assisted Dip Machine
Cable Triceps Press Down with Rope

Day 2:
Standing Rope Hammer Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Assisted Pull Up Machine
Bent Over 2 Arm Dumbbell Row
Cable Lat Pulldown
Smith Machine Shoulder Press

Day 3:
Squats
Leg Extension
Walking Lunges - 20 steps each way
Standing Dumbbell Calf Raise
Seated Leg Curl Machine
Stationary Lunges - 20 each leg

Day 4:
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Lateral Raise
Forearm Bridge - hold for 60 seconds
Ball Crunches - 20 reps per set