Breakfast
.33 c Oatmeal (measured dry)
4 Strawberries
1 scoop whey protein powder (I added it into my oatmeal)
1st snack
Choice of 1 carrot cake protein bar or 1 chewy chocolate protein bar (see recipes below)
1 scoop whey protein powder
1 apple
Lunch
2 slices Sara Lee Delightful bread
3 oz Smoked Honey Turkey Deli Meat
1 cup green leaf lettuce
.5 tomato
1 tbsp. Mustard
1 clementine
2nd snack
1 packet Tuna Creations (any flavor)
3 Brown Rice Triscuits
3 Baby Carrots
.5 c Cucumber Slices
Dinner
1 Turkey Burger Patty
1 cup Broccoli
Late Night Snack
3 Egg Whites
RECIPES
Chewy Chocolate Protein Bars
Serves 6
Ingredients:
1 cup oat flour (grind oatmeal in a blender)
4 Egg whites (I used Egg beaters)
2 Scoops Vanilla Whey Protein Powder
1/2 cup Splenda
1/2 tsp baking soda
1/4 tsp salt
8 oz berry flavored baby food
3 tbsp. baking cocoa
1/2 cup water
Directions:
Preheat oven to 250 degrees. Mix dry ingredients in a large bowl, combine all wet ingredients. Spray baking pan with nonstick spray and add batter to dish, spreading evenly. Bake for 20-30 minutes.
Calories: 107
Protein: 13
Fat: 1
Carbs: 11
Carrot Cake Protein Bars
Serves 8
Ingredients:
1 cup oat flour (you can put oatmeal in a blender to make the flour)
2 scoops vanilla whey protein powder
2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/8 tsp allspice
1/8 tsp nutmeg
4 egg whites
3/4 cup splenda, truvia, or ideal (this was super sweet to me, so I bumped mine down to 1/2 c)
8 oz baby food carrots
4 oz water
Directions:
Preheat oven to 350 degrees
Mix flour, protein powder, cinnamon, baking soda, salt, allspice, nutmeg, and sweetener in a bowl. Combine remaining ingredients.
Spray a pyrex baking dish with non-stick butter spray. Pour mix into dish. Bake for 20-30 minutes.
calories: 94
fat: 1.25 g
carbs: 10 g
protein: 10 g
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.
Stairmaster level 7-8- 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
Stairmaster level 7-8- 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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