Monday, February 18, 2013

Week 2

If you've lived in northern Utah this year you know that this week was like a tropical heat wave compared to the rest of the year so far.  It was a balmy 33 degrees where I live... and I mean Fahrenheit.  We pulled out the scooter and sidewalk chalk.  The snow partially melted.  It's giving me spring fever.  And race fever.  And swimsuit fever.  And hurry-up-and-get-through-February fever. 
 

Speaking of races, have you signed up for any this year?  One of my New Year's resolutions is to do as many races for charity as I can.  If you know any in Utah, Boise, Phoenix, or the Denver area, let me know!

In order to be able to race we have to be fit, so here is this week's nutrition and fitness plan.  Enjoy!  LMK if you have questions.

Pre Workout (6:00 AM)
200 cal bar or shake/banana and PB/etc.

MEAL 1 (08:00 AM) 
0.5 cup Cereal-Oatmeal-Measured Dry
1 Egg-White-Fresh
1 Banana
1 Egg-Whole-Fresh
0.25 cup Milk-Nonfat/Skim
369 cal

MEAL 2 (10:00 AM)
0.5 cup Cheese-Cottage-Lowfat 1%
10 Reduced Fat Wheat Thins
2 Clementines
245 cal

MEAL 3 (12:30 PM) 
0.5 Pita Pocket-Whole Wheat
2.5 ozTuna-Light Cnd in Water (or 1 serving deli meat)
0.5 cup Lettuce-Green Leaf-Raw
1 tbs Mayonnaise-Fat Free
5 Olives-Large Ripe-Canned
1 Clementine
240 cal

MEAL 4 (03:00 PM)  
0.5 Pita Pocket-Whole Wheat
2.5 ozTuna-Light Cnd in Water (or 1 serving deli meat)
0.5 cup Lettuce-Green Leaf-Raw
1 tbs Mayonnaise-Fat Free
5 Olives-Large Ripe-Canned
1 Clementine
240 cal

MEAL 5 (06:00 PM)
4 oz Yam-Raw
3 oz-wt Chicken Breast Skinless-Roasted
1 cup Beans-Green,Snap-Cooked
260 cal

MEAL 7 (09:00 PM) 
0.5 cup Cheese-Cottage-Lowfat 1%
0.5 cup Cucumber-Slices
0.5 Tomato-Medium Whole
100

Program Totals:
1650 calories (approx)


Cardio:
Bike65-75%118-126 HR 30 & 30 Minutes6 & 5 days per week
So that means to do an hour 5 days and 30 min 1 day.  Personally I'm not a big fan of the stationary bike (unless it's a spin bike), so I'll probably do stairs or elliptical.


Resistance:
DayBody PartExerciseSetsRepsWeightRestSpeedNotesExercise Info
1ShouldersDumbbell Shoulder Press58 90 sec2/4/2 Details
1TricepsDip Machine58 90 sec2/4/2 Details
1TricepsBarbell Skull Crusher58 90 sec2/4/2 Details
1ChestBench Press58 90 sec2/4/2 Details
1ChestIncline Barbell Bench Press58 90 sec2/4/2 Details
1ShouldersShoulder Lateral Raise Machine58 90 sec2/4/2 Details
2BicepsReverse Grip Dumbbell Curls312 60 sec2/4/2 Details
2LegsSmith Machine Squats412 60 sec2/4/2 Details
2LegsBall Hip Up With Leg Curl412 60 sec2/4/2 Details
2BackSeated Cable Row412 60 sec2/4/2 Details
2BackStraight Arm Cable Lat Pull Down412 60 sec2/4/2 Details
2BicepsIncline Bench Dumbbell Curls412 60 sec2/4/2 Details
3ShouldersDumbbell Shoulder Lateral Raise412 60 sec2/4/2 Details
3TricepsDumbbell Skull Crushers On The Ball412 60 sec2/4/2 Details
3TricepsCable Triceps Press Down Ropes412 60 sec2/4/2 Details
3ChestPush Up On Ball412 60 sec2/4/2 Details
3ChestDumbbell Chest Flyes412 60 sec2/4/2 Details
3ShouldersRear Shoulder Cable Cross Fly412 60 sec2/4/2 Details
4BicepsArm Curl Machine58 90 sec2/4/2 Details
4LegsLeg Press Plate Loaded58 90 sec2/4/2 Details
4LegsSeated Leg Curl Machine58 90 sec2/4/2 Details
4BackCable Lat Pull Down58 90 sec2/4/2 Details
4BackSeated Cable Row With Wide Bar58 90 sec2/4/2 Details
4BicepsStanding Barbell Arm Curl58 90 sec2/4/2 Details
         

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