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Saturday, January 2, 2010

Getting Fit..

I am sure this is sorta boring for the majority of you but for those of you that might possibly be the teeniest, tiniest bit interested.. here's the rest of the workout plan I have. I was going to do one a day but I fear boring you to tears.
BUT, if you want to give it a whirl.. let me know! Don;t forget to drink LOTS of water!!! So, here goes:
**please note this plan was not developed by nutritionalists or physicians.. just a couple people that have done some research and want to eat healthier**
Day 2:
Breakfast- (omlet or scramble) 1 whole egg and 1/2 cup of egg whites.mix in one veggie (personal favorite is bell pepperor onions.. sometimes both)
Morning Snack- 1 piece of fruit or a handful of almonds
Lunch- Tuna Salad (1tsp light mayo, white albacore tuna,celery, pepper,onion), 1 cup pretzels, 1 piece of fruit or veggies
Afternoon Snack- Protein Bar
Dinner- 4oz fish, baked or broiled and steamed veggies (atleast 2 kinds)

25 jumping jack towarm up
60 minutes cardio
100 crunches/sit ups

Day 3:
Breakfast- French Toast: 2 pieces of whole wheat/grain bread. Dip in mixture of 2 beaten egg whites, cinnamon and a dash of vanilla. Lightly drizzle with syrup
Morning Snack- protein bar
Lunch- Burrito! 1/2 cup black beans, 1 cup brown rice, sprinkle of reduced fat cheese, 1/4 cup salsa. Add 4 oz of grilled/baked chicken if you want. and use a whole wheat/grain torilla.
1 piece of fruit
Afternoon Snack- Protein Shake w/1 cup of fruit mixed in
Dinner- Chicken Salad (4oz chicken,1 tbsp light mayo, celery, red grapes, pepper, curry powder if you like), add lettuce or eat it on its own. 2 cups veggies

25 Jumping Jacks as warm-up
25min Cardio
Weights: Back and Biceps

Day 4:
Breakfast- 2 pieces of whole wheat/grain toast with peanut butter (don't over do it!), one banana
Morning Snack- Celery with light ranch or peanut butter or piece of fruit
Lunch- Sanwhich of your choice (remember: lots of veggies and lean meats.. little to no mayo), handful of almonds, one piece of fruit
Afternoon Snack- Protein Bar
Dinner- bowl of soup(better to have one with a broth than a cream based and shoot for a low sodium), small salad, 1 serving crackers

NONE! It is Your rest day!

Day 5:
Breakfast- Bowl of cereal ( be realistic, lucky charms or cinnamon toast crunch don't work here!), fat free or reduced fat milk, piece of fruit
Morning Snack- 1 piece of toast with jam/jelly. one piece of fruit or veggies
Lunch- Your Pick! But keep it healthy!
Afternoon Snack- Protein Shake with 1 cup fruit mixed in
Dinner- 4oz chicken breast or steak, veggies, brown rice (i sometimes make a stir fry by adding a couple egg whites and teriyaki sauce)

25 jumping jacks or push ups for warm up
40 minutes cardio
weights- shoulder/tricep

Day 6:
Breakfast- Texas Scramble :1 whole egg, 1 cup egg whites, 3oz chicken pieces, bell pepper,onion, 1/4 cup salsa if you like.1 piece of toast
Morning Snack- You pick!
Lunch- Peanut Butter and Honey sandwhich on whole wheat/grain bread, 1 piece of fruit
Afternoon Snack-handful of almonds
Dinner- Protein Shake or 4 oz baked chicken/turkey and steamed veggies

60 minutes Cardio
50 Push Ups
50 Jumping Jacks

Day 7:
Breakfast- Bowl of oatmeal and 1 piece of fruit
Morning Snack- Protein Bar
Lunch- Salad with tuna or chicken, 1 cup pretzels
Afternoon Snack- piece of fruit or veggies
Dinner- Your choice of meat, whole wheat pasta,1/2 cup red sauce

You can take a second rest day or walk 3 miles.

1 comment:

Past Drill SGT said...

oh are you not going to like me much longer...there is sooooo much change that you're not even going to like...so are you going enlist a Drill Sgt again? I think you're shaking in those little size 8 booties of yours!