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:

Bike

65-75%

118-126 HR

30 & 30 Minutes

6 & 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:

Day	Body Part	Exercise	Sets	Reps	Weight	Rest	Speed	Notes	Exercise Info
1	Shoulders	Dumbbell Shoulder Press	5	8		90 sec	2/4/2		Details
1	Triceps	Dip Machine	5	8		90 sec	2/4/2		Details
1	Triceps	Barbell Skull Crusher	5	8		90 sec	2/4/2		Details
1	Chest	Bench Press	5	8		90 sec	2/4/2		Details
1	Chest	Incline Barbell Bench Press	5	8		90 sec	2/4/2		Details
1	Shoulders	Shoulder Lateral Raise Machine	5	8		90 sec	2/4/2		Details
2	Biceps	Reverse Grip Dumbbell Curls	3	12		60 sec	2/4/2		Details
2	Legs	Smith Machine Squats	4	12		60 sec	2/4/2		Details
2	Legs	Ball Hip Up With Leg Curl	4	12		60 sec	2/4/2		Details
2	Back	Seated Cable Row	4	12		60 sec	2/4/2		Details
2	Back	Straight Arm Cable Lat Pull Down	4	12		60 sec	2/4/2		Details
2	Biceps	Incline Bench Dumbbell Curls	4	12		60 sec	2/4/2		Details
3	Shoulders	Dumbbell Shoulder Lateral Raise	4	12		60 sec	2/4/2		Details
3	Triceps	Dumbbell Skull Crushers On The Ball	4	12		60 sec	2/4/2		Details
3	Triceps	Cable Triceps Press Down Ropes	4	12		60 sec	2/4/2		Details
3	Chest	Push Up On Ball	4	12		60 sec	2/4/2		Details
3	Chest	Dumbbell Chest Flyes	4	12		60 sec	2/4/2		Details
3	Shoulders	Rear Shoulder Cable Cross Fly	4	12		60 sec	2/4/2		Details
4	Biceps	Arm Curl Machine	5	8		90 sec	2/4/2		Details
4	Legs	Leg Press Plate Loaded	5	8		90 sec	2/4/2		Details
4	Legs	Seated Leg Curl Machine	5	8		90 sec	2/4/2		Details
4	Back	Cable Lat Pull Down	5	8		90 sec	2/4/2		Details
4	Back	Seated Cable Row With Wide Bar	5	8		90 sec	2/4/2		Details
4	Biceps	Standing Barbell Arm Curl	5	8		90 sec	2/4/2		Details