Week 12 Nutrition and Exercise

This past week was not my best. :( I got about two sets in to my first workout routine and started to feel really awful. I ended up with the stomach flu and couldn't work out the whole week. Was having a very hard time keeping food down so I ate as much to plan as I could. What's weird is I ended up gaining .2 lbs on the scale from muscle. I would have expected to have lost some from dehydration or fat gain. Weird but I won't complain. I am a little behind in posting this, I generally see my trainer on Saturdays but I'm still getting "caught up" from being sick. I can say one thing though, I am getting bored of my workout routine. Since I've missed the past week, the trainer thinks it is still advantageous for me to continue with the same routine and my muscles will still respond. But I'm to the point now where I can recite it in my sleep... backwards.

Menu

Breakfast
 .75 cup Grape Nut Flakes Cereal
1 cup Almond Breeze Milk
1 turkey sausage patty
1/2 banana
2 Egg whites

1st snack
1 wheat tortilla
1/2 banana
1 tbsp. natural peanut butter
1 scoop whey protein powder

Lunch 
1 Lean cuisine meal (about 220-270 calories)
2 cups tossed salad

2nd snack
1 Dannon Light and Fit Greek Yogurt
10 Almond Nut-Thins crackers

Dinner
1 serving beef stir fry with broccoli (see recipe below)
1 serving creamy mashed cauliflower (see recipe below)
Late Night Snack
4 egg whites


Beef Stir Fry with Broccoli
Serves 8

Ingredients:
36 oz sliced sirloin steak
1 1/2 tsp salt
1 tsp pepper
Olive oil spray
3 tsp minced garlic
6 cups broccoli

Instructions:
Season beef with salt and pepper. Preheat nonstick pan on medium heat, lightly coating the pan with spray. Add seasoned beef and sauté until brown. Add garlic and broccoli, sauté until broccoli is cooked to your liking.

Calories: 195
Protein: 28.5
Fat: 6
Carbs: 6


Creamy Mashed Cauliflower
Serves 4

Ingredients:
8 cups cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup nonfat buttermilk
4 tsp. extra virgin olive oil
1/2 tsp salt
Fresh ground pepper to taste
Snipped fresh chives for garnish

Instructions:
Steam cauliflower florets in until very tender (about 12-15 minutes).  Place cooked cauliflower and garlic in food processor. Add buttermilk, oil, salt and pepper, pulse several times then process until smooth and creamy.

Calories: 107
Protein: 5
Fat: 7
Carbs: 10

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
Leg Press Machine
Prone Leg Curl
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