SPRING BREAK 15 
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Web Sitemizin Yazarı Editörü OL
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My Weekly Training and Nutrition Plan + Progress Pictures - I hit the 50 pound loss!
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): 50 pounds!
I normally only weigh on Friday mornings because it is only necessary to weigh once a week. However, I did today as well, because as of Friday, I was at a 49 pound loss and I worked my butt off to finally reach 50!
Meal 1 (7:15 AM)
Meal 2 (10:30 AM)
1 pack of Kay's Natural protein chips and fresh grapes
Meal 3 (1:15 PM)
Meal 4 (4 PM) - [Pre-workout]
1 Quest Bar and an apple
Gym: 5-6:15(30)
Meal 5 (6:30 PM) [Post workout]
1 cup of Light and Fit 80 calorie greek yogurt with fresh strawberries and chia seeds
Meal 6 (8:30 PM)
Turkey meatloaf with fresh asparagus, and made from scratch mashed sweet potatoes
Bed time: 11 PM
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Sunday: (Hiking) - done!
13 miles of hiking at Crowder's Mountain
Monday: (Weights) - done!
-30 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-Weight Circuit:
-Shoulders: Seated lateral raise machine, 50 pounds: 3 x 15
-Back: Lateral pull down machine, 75 pounds: 3 x 15
-Biceps: Standing bicep curls, 15 pounds: 3 x 15
-Chest: Lying chest press with dumbbells, 22.5 pounds: 3 x 15
-Triceps: Tricep kickbacks with dumbbells, 12.5 pounds: 3 x 15
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)
Tuesday: (Core)
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-20 minutes cardio: Elliptical (Incline 9, 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 of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Wednesday: (Weights)
-20 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-10 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
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
Thursday: (Core)
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-20 minutes cardio: Elliptical (Incline 9, 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 of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
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 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Hard, long Stretch
Saturday: (Rest)
Sağlıkta reform - 1 -
Hedef : Sağlıkta ücretsiz hizmetlerin arttırılması
Çözüm : Sağlıkçılar üzerlerinde ilaç firmalarının reklamlı tişörtlerini giyecekler . Firmalardan bu yolla elde edilen geliri devlet , sağlık hizmetlerini ücretsiz ulaştırmada kullanacak .
Gerekçesi : Sağlıkta parası olan kişiler daha fazla olanağa sahipler .
Gerçekleşmesi kesin olan hali : Sağlıkta ücretsiz ve herkese eşit bir uygulamanın yokluğu karşısında devlet , bahsettiğim yöntemle muayene ücretlerinin alınmaması gibi uygulamalara gidebilecek .
Gerçekleşme süreci nasıl olacak ? : Sağlıkta ücretsiz hizmete duyulan ihtiyaç belirginleşecek . Ve de toplumda bu ihtiyaç bir fikir birliğine dönüşecek . Ve de devlet , bir yasayla bunu uygulamaya koyacak .
Gerçekleşmesi kesin olan zamanı : 2017-2021 arası
Çözüm : Sağlıkçılar üzerlerinde ilaç firmalarının reklamlı tişörtlerini giyecekler . Firmalardan bu yolla elde edilen geliri devlet , sağlık hizmetlerini ücretsiz ulaştırmada kullanacak .
Gerekçesi : Sağlıkta parası olan kişiler daha fazla olanağa sahipler .
Gerçekleşmesi kesin olan hali : Sağlıkta ücretsiz ve herkese eşit bir uygulamanın yokluğu karşısında devlet , bahsettiğim yöntemle muayene ücretlerinin alınmaması gibi uygulamalara gidebilecek .
Gerçekleşme süreci nasıl olacak ? : Sağlıkta ücretsiz hizmete duyulan ihtiyaç belirginleşecek . Ve de toplumda bu ihtiyaç bir fikir birliğine dönüşecek . Ve de devlet , bir yasayla bunu uygulamaya koyacak .
Gerçekleşmesi kesin olan zamanı : 2017-2021 arası
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