I wasn't able to find my nutrition and exercise plan that I did in 2007 when I had a consultant of my own so I was doing it by myself, which totally worked, don't get me wrong. However, I think that I would benefit from the structure of the plan I used then. So I called Total Health and Fitness and actually asked if they would help me login since I couldn't remember my login information. They totally did. I forgot how effective asking can be. So anyway, here is my first week's plan.
Nutrition: I will be adding one more 200 cal meal since I am nursing. If you use this, you're probably okay to do it exactly, unless you are nursing too.
MEAL 1 (07:00 AM)
0.5 cup Cereal-Oatmeal-Measured Dry
1 Egg-White-Fresh
1 Banana
1 Egg-Whole-Fresh
0.25 cup Milk-Nonfat/Skim
MEAL 2 (09:00 AM)
0.5 cup Cheese-Cottage-Lowfat 1%
5 Crackers-Whole Wheat Reduced Fat (Triscuits)
2 Clementines
MEAL 3 (11:00 AM)
Meal Replacement Shake or Bar 215 calories
MEAL 4 (01:00 PM)
0.5 Pita Pocket-Whole Wheat
2.5 ozTuna-Light Cnd in Water
0.5 cup Lettuce-Green Leaf-Raw
1 tbs Mayonnaise-Fat Free
5 Olives-Large Ripe-Canned
1 Clementine
MEAL 5 (03:30 PM)
0.5 Pita Pocket-Whole Wheat
2.5 ozTuna-Light Cnd in Water
0.5 cup Lettuce-Green Leaf-Raw
1 tbs Mayonnaise-Fat Free
5 Olives-Large Ripe-Canned
1 Clementine
MEAL 6 (06:00 PM)
4 oz Yam-Raw
3 oz-wt Chicken Breast Skinless-Roasted
1 cup Beans-Green,Snap-Cooked
MEAL 7 (09:00 PM)
0.5 cup Cheese-Cottage-Lowfat 1%
0.5 cup Cucumber-Slices
0.5 Tomato-Medium Whole
Program Totals:
Workout:
Cardio: 20 + 25min 6 & 5 days/week (so 45 min 5 days and 20 min 1 day)
| Day | Body Part | Exercise | Sets | Reps | Weight | Rest | Speed | Notes | Exercise Info |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Chest | Bench Press | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 1 | Chest | Incline Dumbbell Chest Press | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 1 | Chest | Standing Cable Chest Fly | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 1 | Chest | Dumbbell Chest Press | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 1 | Chest | Incline Barbell Bench Press | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 1 | Chest | Dumbbell Chest Flyes | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 2 | Back | Seated Cable Row With Wide Bar | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 2 | Back | Hammer Strength Iso Row Machine | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 2 | Back | Pull Ups | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 2 | Back | Cable Lat Pull Down | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 2 | Back | Seated Cable Row | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 2 | Back | 1 Arm Dumbbell Row | 3 | 10 each side | 60 sec | 2/4/2 | Details | ||
| 3 | Legs | Prone Leg Curl | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 3 | Legs | Seated Calf Raise Machine | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 3 | Legs | Standing calf raise | 3 | 10 | 60 sec | 2/4/2 | |||
| 3 | Legs | Leg Press Plate Loaded | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 3 | Legs | Leg Extension | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 3 | Legs | Bent Knee Deadlift | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 4 | Shoulders | Rear Shoulder Fly Machine | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 4 | Shoulders | Rear Shoulder Cable Cross Fly | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 4 | Shoulders | Dumbbell Shoulder Shrugs | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 4 | Shoulders | Dumbbell Shoulder Press | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 4 | Shoulders | Dumbbell Shoulder Lateral Raise | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 4 | Shoulders | One Arm Cable Lateral Raise | 3 | 10 each side | 60 sec | 2/4/2 | Details | ||
| 5 | Triceps | Dumbbell Skull Crusher | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 5 | Triceps | Cable Triceps Press Down | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 5 | Triceps | Cable Triceps Press Down Ropes | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 5 | Biceps | Standing Barbell Arm Curl | 3 | 10 | 60 sec | 2/4/2 | Details | ||
| 5 | Biceps | Preacher Curls | 3 | 10 | 60 sec | 2/4/2 | Use EZ Bar | Details | |
| 5 | Biceps | Standing Hammer Dumbbell Curl | 3 | 10 | 60 sec | 2/4/2 | Details | ||
It looks like you're committed to me :)planning is half the battle! You can do it.
ReplyDeleteThanks! It really is a lot easier with a plan.
DeleteI really should write out my food, just makes it easier to stick to! Looking forward to your post this week, I haven't read it yet 😊
ReplyDeleteWhen do u do abs? Did I miss it?
ReplyDeleteI usually don't do a lot of abs. I make sure that my core is tight when I do the other lifting. You can't see ab muscles until you're like 19% body fat so although it is important to have a strong core, I don't really focus on them.
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