My Weekly Nutrition and Training Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

This week, my plan will be off a little. I am working longer hours, attending meetings, client dinners, and things like that. I will be eating restaurant food more than normal and missing the gym some. I will try to keep my schedule as healthy as possible though!

Total down (since 11/25/13):  62 pounds!

Meal 1 (7:15 AM)

Green Power Smoothie and Almonds/Walnuts
1 cup of orange juice with extra pulp (yum!) with fresh spinach and kale, frozen pineapple and mango, 1 tablespoon of flex and chia seeds, and one fresh green apple cut into pieces.

Meal 2 (9 AM)

Meal 3 (12 PM) -- will vary this week
I am attending a lot of "lunch" meetings so my menu will vary; I will try to order a salad if the option is there.

Meal 4 (3 PM) 

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

1/4 cup of plain grits with 2 tablespoons of turkey bacon pieces

Meal 6 (9 PM) -- will vary this week

I will be attending client dinners some, so I will eat out if so. If not...

Bed time 11PM

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Sunday: (Weight Circuit + squats) - done!

-30 minutes of cardio: StairMill (90 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Monday: (None) - Working late and client dinner

Tuesday: (Weight Circuit)

-30 minutes of cardio: StairMill (90 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Wednesday: (None) - Working late and client dinner

Thursday: (Weight Circuit + squats)

-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

-10 minutes of cardio: Elliptical (Incline 9/10, Resistance 10)

- 3 sets of 45 second planks

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  10 elevated leg crunches

-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

.

Friday: (Hiking)

10 miles of hiking at Crowder's Mountain

Saturday: (Weight Circuit)

-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Share your nutrition and fitness, and link up with these ladies!