Since I have now filled every available hour I have with clients (YAY!), I have to be really strategic on how I can keep MY training! I don't need cardio, I teach 7 classes a week! One of them is a Bosu Bootcamp class, which is full body conditioning. I work out at 7am on Sundays with mom, so we do a lift together then. One of my friends who I am coaching on Figure Posing is trying a 5x5 program, so when I came across a 5x5 Kettlebell Program by Mike Mahler of Aggressive Strength, I was all in! He had a 3-day and a 2-day split. I chose the 2-day because I really don't know if I can squeeze 3 more workouts in, but I should be able to do two.
I looked at the plans and came across one by JNL(Jennifer Nicole Lee). It had 6 meals, but 3 were Protein shakes. I want to try to stick with mostly whole food, also I don't feel as full after a shake. I have one shake at night before bed that is leaner, mostly just protein. And the 2 items under 'Afternoon Snack" are actually separate, the Shake there is my post-workout shake. I'm excited about my food here, and this is really what's most important! You need to LIKE your food, or you will never stick to it. And let me tell you, I'm getting a little tired of throwing out nicely packed meals of tilapia at the end of the week! So here goes, let's see how I do! And if you try it, or have questions, feel free to post away! ;)
Breakfast Item Calories Fat Protein Carbohydrate Fiber
1/2
tablespoon (0.7 oz) of Honeys: Plain 32
0 0 8.7 0
1 tablespoon (0.6 oz) of Laura Scudder's: Nut Spreads:
Old Fashioned Peanut Butter, All Natural, Smooth 100 8 3.5 3 1
1/2 medium [7" to 7-7/8" long, 6.6 oz as purchased]
(4.2
oz) of Fresh Fruits: Banana, raw
53 0.2 0.6 13.5 1.5
1/2
serving (1 oz) of Seeds: Chia, dried
69 4.4 2.2 6.2 5.3
1/4 cup (8 oz) of Trader Joe's: Yogurts: Greek Style,
Low-Fat,
Plain
40 0.8 6 2.3 0
1/3
cup (8 fl.oz) of Milk & Flavored Milk: Cow, Fat-Free,
30 0.2 2.9 4.1 0
1/4 cup (2.9 oz) of Breakfast Cereals, To Be Cooked: Oats,
Rolled,
regular or quick or instant, dry
78 1.3 3.2 13.6 2
(Fridge Oatmeal) Total 402 14.8g 18.5g 51.2g 9.9g
Morning Snack Item Calories Fat Protein Carbohydrate Fiber
1 cup, not packed (8 oz) of Cottage Cheese: Low-Fat (2%) 203 4.4 31.1 8.2 0
1 cup, halves (5.4 oz) of Fresh Fruits: Strawberries, raw 49 0.5 1 11.7 3
Total 252 4.8g 32.1g 19.9g 3g
Lunch Item Calories Fat Protein Carbohydrate Fiber
*3/4 serving (2 oz) of Tyson: Canned Meals:
Premium
Chunk Chicken Breast
45 0.8 9.8 0 0
1/2 cup, with seeds, yields (5.3 oz) of Fresh Fruits:Grapes,Red or Green
(European type, such as Thompson seedless), raw 52 0.1 0.5 13.7 0.7
1/2 medium [3" dia, 7.1 oz as purchased] (6.4 oz) of Fresh Fruits:
Apple,
with Skin,
raw
47 0.2 0.2 12.6 2.2
1 tablespoon of Kraft: Mayonnaise: Reduced-Fat,w/Olive Oil 45 4 0 2 0
1 cup shredded (1.7 oz) of Fresh or Dried Vegetables:
Lettuce,
cos or romaine, raw, edible portion
8 0.1 0.6 1.5 1
1 slice (1.2 oz) of Food For Life: Breads & Bread Rolls:
Ezekiel
4:9, Sesame Sprouted Grain
80 0.5 4 14 3
Total 277 5.7g 15.1g 43.8g 6.9g
Afternoon Snack Item Calories Fat Protein Carbohydrate Fiber
*1 container (6 oz) of Chobani: Yogurts:
Greek,
0% No-Fat, Apple Cinnamon
140 0 14 20 1
1 scoop (1.8 oz) of Labrada: Nutritional Drink Mixes:Lean Pro8,
Super Premium Protein, Strawberry Ice Cream Flavor, dry 220 8 25 12 4
Total 360 8g 39g 32g 5g
Dinner Item Calories Fat Protein Carbohydrate Fiber
1 cup (8.6 oz) of Eggs: Chicken Egg, egg white,
cooked,
no added fat
126 0.4 26.5 1.8 0
2 cup (1.1 oz) of Fresh or Dried Vegetables:
Spinach,
raw, edible portion
14 0.2 1.7 2.2 1.3
1/4 cup, pieces or slices (2.5 oz) of Fresh or Dried Vegetables:
Mushrooms,
white, raw, edible portion 4
0.1 0.5 0.6 0.2
1 ladle, 2 tablespoons (1 fl.oz) of Old Country / HomeTown Buffet:
*Condiments:
For Taco Bar, Pico de Gallo 10
0 0 3 0
1 serving (1 oz) of Kraft: Cheese: Natural Shredded, Shreds, 2% Milk
Reduced-Fat,
Mexican Four Cheese 80
5 7 0.5 0
(Egg White Omelet)
Total 234 5.7g 35.7g 8g 1.5g
Evening Snack Item Calories Fat Protein Carbohydrate Fiber
1 serving, 2 scoops (1.3 oz) of Chocolite: Nutritional Drink Mixes:
Protein Shake Mix, French Vanilla, Strawberry or Banana 150 3 24 8 5
Total 150 3g 24g 8g 5g
GRAND TOTAL: 1675 42g 164.4g 162.9g 31.3g
22% of the calories are from fat, 39% from protein, 39% from carbs and 0% from alcohol.
*NOTE:
Some of these items are for value purposes only. ie:
-I did not drive
to Hometown Buffet each day to get Pico de Gallo, lol. I got it at
Safeway!
-Flavors can be alternated for items, the values must be same
or close(shakes or greek yogurt)
-I cheated and used canned chicken. I forgot to defrost my chicken!.
(As calculated on CalorieKing.com)
Exercise
-I
teach 3) 60min Cycling classes, 3) Aqua classes(taught on deck), and 1)
Bosu Bootcamp class. Aiming to squeeze in 2) 5x5 Kettle bell
workouts(2-day split) by Mike Mahler. (bodybuilding.com)
5x5 Kettlebell Training by Mike Mahler
JNL's Fitness Model™ Thai Curry Chicken and Grape Salad Sandwich
No Cook Refridgerator Oatmeal by The Yummy Life
My Egg White Omelet
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