[Meal Plan Sample]
- Meal 1: Green Smoothie: (3-4 cups spinach, 1 scoop vanilla protein (or 1/2 C greek yogurt), 1 cup frozen berries or mixed fruit, 1/2 banana, 1 1/2 cup water)
- Meal 2: 1 Cup Greek yogurt with sliced almonds (about 8-10 almonds) + berries if I needed something sweet
- Meal 3: Chicken Salad in whole wheat 1/2 pita (with sliced avocado, bean sprouts, pickle bits and peppers)
- Meal 4: 1 Cup fat free cottage cheese and a small apple (you could sub the apple for wheat thins OR Apple slices with 1 Tbsp All-natural peanut butter)
- Meal 5:4-5 Egg whites with veggies
- Meal 6: Fish and steamed veggies (or sometimes boiled as a soup)
I got back to running 5ks and am running one nearly every Saturday! My week typically looks like this:
- Monday: Legs
- Tuesday: Back/shoulders/chest + light cardio (short jog, elliptical, bike, stairmill, or walking)
- Wednesday: Arms + Run (for distance)
- Thursday: Legs
- Friday: Full Body + light cardio (short jog, elliptical, bike, stairmill, or walking)
- Saturday: 5k Race
Rawr. Workout like a pregnant lady, what! ^__^ This was/is my week of workouts this week. 16 weeks and it feels SO. GREAT. to be back at the gym and killing it. My diet is pretty awesome too now that I have less food aversions. Sa-weeeeet!
Monday – Legs
Smith machine warm up squats light weight or no weight. 2 x50.
3×15 squats medium weight
3×15 leg extensions superset with standing lunges 15 ea. side.
3×20 Seated leg curls
3×20 leg extensions
3×15 bench step ups with weight..15 each leg.
5 x30 calves (raises)
Do 10 minutes of abs after the end of workout utilizing machines and crunches.
Total of 250 reps.
Tuesday – Shoulders, back and chest
Circuit 1: 3×15 Smith machine shoulder press (1 set light for warm up)
Pull ups 3×15 (assisted)
Push ups 3×20
Bent over dbell fliees 4x 20
Lateral dbell raise 3×15
Wide grip pull downs 3×15
Upright row 3×15
Rear delt rope pulls 3×20
End of workout do 50 pushups
Wednesday – Arms
Circuit 1: dbell curls drop set 12lbs. for 15 reps, 10lbs. for 15 reps then 8lbs for 25 reps. right into dbell skull crushers 3×20 superset with bench dips 3×30. repeat these 3x through.
Circuit 2: Triceps cable push downs 4×15 Bicep curls 4×15
Crossover pushups 4x 10 each way
Thursday – Legs
Stationary squats 50 reps
Walking lunges 3×60 steps regular, diagnol and double.
Bench Step ups 3×15
Lateral side squats 3×15
Lunges with back foot on bench 3×30.
Straight leg dead lifts 3×25
Leg curls 3×25
Friday: Total body day!
Saturday: 5k Race
Sunday: REST, oh sweet, blessed rest day! 😀