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!

Total down (since 11/25/13):  63 pounds!

Meal 1 (7:15 AM)
3 slices of natural, 4 ingredient turkey bacon, 100 calorie whole wheat bagel thin, and 1 pack of Almond Butter

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
4 oz. homemade turkey meatloaf, healthy mashed potatoes, and sauteed asparagus. 

Meal 4 (3:45 PM) 

1/2 cup of black bean hummus, fresh broccoli, and a 100 calorie pack of plain almonds and walnuts.

Gym 4:30-6PM

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

Kay Natural's Cinnamon Almond Protein Bites (I eat this like cereal with Unsweetened Vanilla Almond Milk) and 1/4 cup of turkey jerky.

Meal 6 (9 PM)

Crock-pot BBQ'ed chicken (Chicken breast cooked in Walden's Farm calorie free BBQ sauce, two tablespoons of honey BBQ sauce, and Worcestershire sauce. I shredded the meat once it was finished) and "hidden veggie" healthy macaroni and cheese casserole. 

Bed time 11PM

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Sunday: (Rest)

Monday: (Weight Circuit)

-15 minutes cardio: Elliptical (Incline 9, 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

-25 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Rest)

Mental Healthy Day, ha

Wednesday: (Weight Circuit)

-40 minutes cardio: Elliptical (Incline switched between 1, 9, and 12, Resistance 10/11)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

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

Thursday: (Core + 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)

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

- 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: (Weight Circuit)

30 minutes cardio: Fasted cardio at 6 AM, Elliptical (Incline 9, Resistance 10)

After work:

15 minutes of cardio: Elliptical (Incline 9, 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 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)

Saturday: (Hike)

10 miles of hiking at Crowder's Mountain