Week 13 Nutrition and Exercise

I did pretty awesome this week, lost 2.5 lbs off the scale--gained 2.4 lbs of muscle and lost a lb of fat. I was surprised since Friday I had a wedding I went to, I missed my workout and dinner comprised of an éclair (I mean really, what wedding reception doesn't have some sort of food?), thought I was going to go into a sugar shock since I've been sugar free for over a month... Week 13. I can't believe how fast this has gone by!
Menu
Breakfast
.5 cup Muscle Egg
1 Eggo nutrigrain waffle
1 tbsp. sugar free syrup
1 apple

1st snack
.75 nonfat cottage cheese
1 orange
10 Blue Diamond Nut Thins

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

2nd snack
1 rice cake
1 babybel light cheese
1 clementines

Dinner
1/10th recipe Café Rio Style Shredded Chicken
1 cup broccoli

Late Night Snack
1 cup Muscle Egg


Café Rio Style Chicken
Serves 10

Ingredients:
7 chicken breasts (about 6 oz each)
2 cans of Rotel brand diced tomatoes with green chilies
1 tsp pepper
1 tsp salt
1 tsp chili powder
1 tsp garlic salt

Optional:
1tsp cayenne pepper
Dash of tobacco sauce
Lime Juice to taste

Instructions:
Place all ingredients in crock pot, except lime juice. Cook on low for 5-6 hours or high for about 2 hours. Shred chicken with a set of forks, and put back into crock pot to absorb juices.

Optional: squeeze lime juice prior to tasting.

Calories: 208
Protein: 38
Fat: 4
Carbs: 2

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.

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:
Cable Cross over

Machine Chest Press

Dumbbell Chest Press on Ball

Kickbacks

Barbell Skull Crusher

Cable Triceps Press Down

Day 2:
Standing Rope Hammer Curls

Preacher Curls

Standing Hammer DB Curl

Assisted Pull Up Machine

Lower Back Extension

Seated Cable Row

Smith Shoulder Machine

Day 3:
1 Leg Leg press

Leg Extension

Leg Press Machine

Prone Leg Curl

Seated Leg Curl Machine

Standing DB Calf Raise

Day 4:
Standing dumbbell shoulder press
Upright Row
Dumbbell shoulder lateral raise
Hanging Leg Lifts (until failure)
Ball Crunches