Fitness Fun

Fitness Schedule and Meal Plan Day 5

Thought of the Day

Live in the moment.  Focus on each workout and getting the most out of each workout.  Focus on each meal and making sure you are getting the right portions of carbohydrates, proteins, and fats. The key to your success over an extended period of time will be how well you live in the moment every hour of every day.  Every workout counts, every meal counts.

Wednesday or Thursday Workout

Foam Rolling

Active Stretch

At least 20 minutes of steady state of cardio ((220-Age)*.65)

Nutrition Goals For This Week

1. 15 min. meal planning and tracking everyday
2. 5-6 meals everyday: Get out your ziploc containers and start filling them up!
3. No extra carbs on cardio days

Daily Burn Account Modifications

1.Decrease recommended calorie intake by 200-300 calories a day.
2.To calculate 40% Carbs, 30% Protein, 30% Fat

– For carbs take the total number of calories and * it by .4 then divide that number by 4
– 2000 calories*.4 = 800 calories 800calories/4grams=200 grams of carbs
– 2000 calories*.3 = 600 calories 600calories/4grams=150 grams of protein
– 2000 caloreis*.3 = 600 calories 600calories/9grams= 67 grams of fat


meal planExample Meal Plan for goal of 130 Pounds

Breakfast

2 Egg Whites
1 whole omega-3 Eggs
4 Strips Extra Lean Turkey Bacon
3/4 cup chopped mushrooms
1/4 cup onions
1/3 cup green peppers
1/4 cup tomatoes
1 oz Cheese

Snack

1/3 Cup of Cottage Cheese or 1 scoop of protein

 12 Almonds

1/2 Apple

Lunch(Salad)

5 oz Chicken Chopped
1 cup spinach
1/4 cup Chopped Onion
1/4 cup of Tomatoes
1 TBSP Mayo

Workout

1 scoop of protein

Dinner

3oz Grilled chicken Breast
1/4 Cup Salsa
2 TBSP Avocado
1 oz Cheese
Can Add Spinach and eat as salad or broil chicken then put toppings on and broil again

Snack
1 Cup of Yogurt
1/4 cup of fruit
2 T. of Nuts

Example Meal Plan for Goal 185

Breakfast

3 Egg Whites
2 whole omega-3 Eggs
4 Strips Extra Lean Turkey Bacon
3/4 cup chopped mushrooms
1/4 cup onions
1/3 cup green peppers
1/4 cup tomatoes
1 oz Cheese

Snack

2/3 Cup of Cottage Cheese or 1 scoop of protein
12 Almonds
1/2 Apple

Lunch(Salad)

6 oz Chicken Chopped
2 cup spinach
1/4 cup Chopped Onion
1/4 cup of Tomatoes
1.5 TBSP Mayo

Workout

1 scoop of protein
1 Cup of Skim Milk

Dinner

6oz Grilled chicken Breast
1/2 Cup Salsa
4 TBSP Avocado
1 oz Cheese
Can Add Spinach and eat as salad or broil chicken then put toppings on and broil again

Snack
1 Cup of Yogurt
1/2 cup of fruit
2 T. of Nuts



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