Week 9 Menu and fitness plan

Dropped 3 lbs off the scale this past week! Woohoo! Here is this week's menu and fitness plan.

Menu

Breakfast
.75 c Kroger Carbmaster Milk
.75 c Kashi Go Lean Cereal
1 Vegan Morning Star Patty
1 apple

1st snack
1 baby bell light cheese
10 Rice Crackers
1 Peach
2 oz Deli Turkey

Lunch 
1 cup Lettuce, Romaine
1 Lean Cuisine any flavor under 240 calories

2nd snack
carbright bar

Dinner
Turkey Meatloaf Muffins (see previous posts for recipe)
1 Cup Cauliflower
1 Cup Broccoli

Late Snack
2 oz Deli Turkey


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
Hamstring Drops
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