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 AM)

2 eggs over easy with turkey bacon pieces and a 100 calorie Vita muffin

Meal 2 (9:30 AM)

Meal 3 (1 PM)

Meal 4 (4 PM) 

Kay's Natural Protein Chips and fresh grapes

Gym 4:30-6 PM

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

Meal 6 (9 PM) 

4oz turkey meatloaf with fresh asparagus and kidney beans.

Bed time 11PM

-------------------------------

Sunday: (Hiking)

10 miles of hiking at Crowder's Mountain

Monday: (Weight Circuit)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-20 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (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)

Wednesday: (Weight Circuit)

-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)

-15 minutes of cardio (Elliptical: Incline 9/10, 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

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

Thursday: (Core)

-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: (Legs)

-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

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

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 10, 270 pounds)

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

-Hard, long Stretch

Saturday: (Rest)

Read More

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):  62 pounds!

Today I am over at the hugely inspirational blog; "Femme Fitale" talking all things health, fitness, weight loss, and my journey. It was a wonderful interview with in depth questions, and I think you may find a lot of information from it!

Meal 1 (7 AM)

2 eggs over easy with turkey bacon pieces and a 100 calorie Vita muffin

Meal 2 (9:30 AM)

Meal 3 (1 PM)
Vegetarian mandarin "chik'n" with steamed vegetables and homemade healthy mashed red potatoes

Meal 4 (4 PM) 

Quest Protein Chips and 1/4 cup low fat cottage cheese

Gym 5-6:30 PM

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

Meal 6 (9 PM) 

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Core)

-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)

Tuesday: (Weight Circuit + squats)

-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)

Wednesday: (Core)

-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)

Thursday: (Weight Circuit)

-20 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

-25 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Friday: (Rest - Traveling)

Saturday: (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)

Read More

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!

I have been off of my game for a couple of weeks. I had a lot going on at work which required client dinners, lunch meetings, etc. My mom was also in town, and then last week I was out of town for my birthday. It resulted in some missed workouts, and more than usual dining out and snacks. I am 25 pounds away from where I want to be, so I am ready to buckle down and get serious!

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

Meal 1 (7 AM)

2 eggs over easy and green smoothie
My green smoothie is made with fresh spinach and kale, flex and chia seeds, frozen pineapple, a sliced green apple, 1/2 cup of organic/fresh orange juice, and 1/2 cup of water. This is the best energy booster I have ever had. 

Meal 2 (9:30 AM)

Meal 3 (1 PM)
Protein and Veggie Mix
Fresh spinach, kidney beans, sliced almonds, organic wild rice, and shredded chicken (marinated in my homemade pineapple vinaigrette and cooked in the oven with Carolina blackened seasoning)

Meal 4 (4 PM) 

2 Van's Organic Brown Rice and Quinoa waffles topped with sugar free/high fiber blackberry jam

Gym 5-6:30 PM

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

1/2 cup of low fat cottage cheese and a 100 calorie blueberry vitamin muffin

Meal 6 (9 PM) 

Vegetarian mandarin "chik'n" with roasted asparagus and homemade healthy mashed red potatoes

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (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)

Tuesday: (Core)

-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)

Wednesday: (Weight Circuit)

-20 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

-25 minutes cardio: Elliptical (Incline 9 and 12, 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 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)

Saturday: (Hiking)

7 miles of hiking at Crowder's Mountain 

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

Read More

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

-------------------------------

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!

Read More

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):  55 pounds!

Meal 1 (7:15 AM)

1 egg, 1 egg white, spinach, and low fat cottage cheese all scrambled together, with a side of organic whole grain bread (the deli in my grocery store makes this fresh - it is so delicious).

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
4 oz. chicken breast cooked via stove top with Carolina Blackened seasoning, roasted zucchini (diced and cooked in the oven with extra virgin olive oil and garlic and wine seasoning), and a side of organic whole grain bread. 

Meal 4 (3:45 PM) 

1/4 cup of plain grits with 4 ingredient, organic turkey bacon

Gym 4:30-6PM

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

1 scoop of smore's protein powder with 1 cup of Unsweetened Vanilla Almond Milk and a 100 calorie pack of nuts.

Meal 6 (9 PM)

Homemade turkey meat loaf, roasted zucchini (diced and cooked in the oven with extra virgin olive oil and garlic and wine seasoning), and a side of organic whole grain bread.

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Weight Circuit + squats) - done!

-30 minutes of cardio: StairMill (80 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)

Tuesday: (Core) - Missed.

Bad, bad day. I missed my workout and my derailed off my food plan some. It was a very defeated feeling day.

Wednesday: (Weights)

-30 minutes of cardio: StairMill (80 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)

Thursday: (Core)

-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: (Weight Circuit + squats)

-30 minutes of cardio: StairMill (80 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)

Saturday: (Hiking)

10 miles of hiking at Crowder's Mountain

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

Read More

My Weekly Nutrition and Training Plan + Updates

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):  55 pounds!

I wrote on Friday about how I am hitting my first plateau in the 7 months I have been pushing to lose weight. It happens, it's inevitable. Especially when you have a significant amount to lose - it takes a really long time. I trying to lose 80 pounds total. That is a lot, and I am doing it solely by eating clean and exercising. It's a slow process, one that not a lot people understand, unless you have done it yourself. It's going to take about 10-11 months. I am OK with that because I know I am making it a lifestyle, embedding healthy habits into myself, and because as I am losing the fat, I am adding muscle to help prevent any sagging of the skin. For anyone who thinks I am not making good progress, I don't look that different, or anything like that, I am doing the best I can while working 2 full time jobs that are both immensely demanding, traveling a lot on the weekends, and regular life things, especially that come with living alone. My family is going through a lot, so I have had to take a lot more trips back to my hometown than normal. I have had every reason to give up this new journey I started and I haven't. Nor have I fell off track. I have learned to take pain and negativity and make it fuel me to be better. Regardless, I feel amazing and I look completely different, especially naked. I  gotten have so much stronger, I have become so much more conditioned with working out than I ever thought possible. Plus working out is really fun because I can push my limits so much harder. One positive thing lately; I am SO proud of my arm progress. I am telling you guys, my arms are my biggest trouble spot. I have always said they look way too big for my body. Initially it was like I was adding muscle, but the fat was not going anywhere! It looked awful. Thankfully with patience, heavy lifting, and pushing on, it has really changed. 

Meal 1 (7:15 AM)

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
Clean Spaghetti: 4 oz of quinoa spaghetti noodles with 99% fat free ground turkey, organic tomato sauce, and crumbled low fat feta cheese

Meal 4 (3:45 PM) 

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

Gym 4:30-6PM

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

1 egg white, 1 egg, and 1/2 cup of low sugar/high fiber cereal with Unsweetened Vanilla Almond Milk

Meal 6 (9 PM)

4 oz of chicken breast cooked via stove top with Carolina Blackened seasoning after marinating in fat free Italian dressing with a side of sweet potato fries and edamame.

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Core) - done!

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

- 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

-20 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Weights) - done!

-30 minutes of cardio: StairMill (80 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)

Wednesday: (Core)

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

-15 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

-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)

Thursday: (Weights)

-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)

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

.

Friday: (Legs)

-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

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

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 10, 270 pounds)

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

-Hard, long Stretch

Saturday: (Rest)

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