A Few Weeks In My Life 07/09 (nutrition/workouts)

Since so many people ask me about my diet and what I do for workouts, I figured the best thing to do is just post it!

Week 1
Monday, 7/6/09
6 a.m. Yoga X (1.5 hrs-P90X)

8:00 a.m.
1/4 c oatmeal
1 T ground flax meal
crushed walnuts
1 g whey protein
2 scoops Vitacost Ultra 24 whey protein

12:20 p.m.
1/2 GNU Orange Cranberry Bar (this is a great bar that has 12 g of fiber with only 140 calories)
handful of almonds

1:00 p.m.
SculptWorks (this is a 1 hr class that uses resistance bands, gliders & blocks, it’s a kick ass workout!)

2:30 p.m.
1/2 GNU Orange Cranberry Bar (this is a great bar that has 12 g of fiber with only 140 calories)

3:30 p.m.
4 oz chicken breast
grilled red/green peppers
1/2 c grilled mushrooms

7:30 p.m.
3 oz steak
steamed zuchini & tomatoes

Tuesday, 7/7/09
7:30 a.m.
1 scoop Juice Plus

9:00 a.m.
Legs (killer workout of squats, lunges, leg press, prone leg curls, and reverse lunges)

10:30 a.m.
1 GNU Banana Nut Bar (this is a great bar that has 12 g of fiber with only 140 calories)

12:00 p.m.
Veggie Grill Mexican papaya & quinoa salad w/a few sweet potato fries (super yummy!)

3:30 p.m.
1/8 c oatmeal
1/2 T ground flax meal
crushed walnuts
1/2 oz whey protein
2 scoops Vitacost Ultra 24 whey protein

4:30 p.m.
45 minute TRX Suspension Training workout all legs & core

7:45 p.m.
4 oz chicken breast
1 spelt tortilla
1 slice soy pepper jack cheese
1/8 avocado
1/2 grapefruit
few pieces of papaya

Wednesday, 7/8/09
6:00 a.m.
Core Synergistics (one of my least favorite DVD’s in the P90X workout system)

7:30 a.m.
1/4 c oatmeal
1 T ground flax meal
crushed walnuts
1 g whey protein
2 scoops Vitacost Ultra 24 whey protein

11:30 a.m.
1/2 scoop Muscle Milk protein
handful of strawberries & blueberries

2:15 p.m.
2 slice flax bread
4 oz chicken breast
1 slice soy jack pepper cheese
grilled green & red peppers
1/8 c mango & blueberries

4:00 p.m.
handful of almonds

8:00 p.m.
4 oz chicken breast
grilled peppers & mushrooms
1 c strawberries

Thursday, 7/9/09
5:45 a.m.
Kenpo X (super fun kickboxing workout, one of my favorites in the P90X system)

7:30 a.m.
1/4 c oatmeal
1 T ground flax meal
crushed walnuts
1 g whey protein
2 scoops Vitacost Ultra 24 whey protein

1:00 p.m.
Legs & Glutes (plyo straddle jumps, donkey kicks, 1 leg squats, bench jumps, 1 leg dead lifts, leg press, prone leg curls)

2:30 p.m.
2 slices flax bread
1 can albacore tuna
diced pickles
1 small plum
1 Better Whey of Life non-fat yogurt (really great tasting yogurt w/added whey protein)

5:00 p.m.
1 GNU Banana Nut Bar (this is a great bar that has 12 g of fiber with only 140 calories)

8:00 p.m.
4 oz chicken breast
grilled mushrooms
sliced papaya
handful of walnuts

Friday, 7/10/09
6:00 a.m.
45 min treadmill class (interval runs on the treadmill varying speed & inclines, it’s amazing!) followed by 15 mins of core work

7:55 a.m. After the treadmill class I was pretty spent and very hungry!
1 Advocare Post-Workout Recovery (230 cal, 3 g fat, 38 g carbs, 3 g fiber, 12 g protein)
1/4 c oatmeal
1 T flax
handful walnuts & almonds
1 g whey protein

11:45 a.m.
2 slices flax bread
1 can albacore tuna
diced pickles
1/2 grapefruit

4:30 p.m.
1 scoop Vitacost Ultra 24 whey protein
1 scoop Juice + Complete

6:15 p.m. Got a call from friends who wanted to meet up for Happy Hour and couldn’t resist 😉
1 ea chicken, steak & shrimp taco on corn tortillas (fairly healthy since there was no cheese or extras on them just grilled meats)
chips & salsa (had to splurge a little since I was at a Mexican restaurant)
margarita (seriously, go to a Mexican restaurant & not have one….come on, got to live a little sometimes)

Saturday, 7/11 Weekends I’m a little more lax…
9:30 a.m.
1/4 c oatmeal
1 T flax
handful walnuts & almonds
1 g whey protein
2 scoops Vitacost Ultra 24 whey protein

1:00 p.m.
6 mile bike ride to and around the Hermosa & Redondo beaches

3:45 p.m.
1 grilled ahi tuna taco on a corn tortilla
chips & salsa
margaritas (my theory continues…did I mention it was really hot out?)

4:30 p.m.
4 mile bike ride back home

7:15 p.m. date night 😉
sashimi (salmon, albacore, white tuna….it was sooooo tasty!) @ Sushi Gone Wild in Torrance, CA
sushi
cold sake

Sunday, 7/12/09 I like to take Sunday off from training
8:20 a.m.
1 scoop Vitacost Ultra 24 whey protein
1 scoop Juice + Complete

1:45 p.m.
2 slices flax bread
3.5 oz chicken breast
.75 oz jack pepper cheese
1 Fuji apple

4:00 p.m.
few slices of papaya

7:15 p.m. continuing my Mexican food spree
2 chicken tacos on corn tortillas
chips & salsa
1/4 c pinto beans
avocado slices

Week 2
Monday, 7/13/09
7:15 a.m.
1 Soy Joy bar

10:45 a.m.
Legs & Glutes (step ups, side squats, lunges w/glider, in/out w/glider, curtsey, leg press, prone leg curl, knee extensions)

1:00 p.m.
2 slices flax bread
1 can albacore tuna
diced pickles
handful almonds
1 c strawberries

4:00 p.m.
1 scoop Vitacost Ultra 24 whey protein
1 scoop Juice + Complete

7:00 p.m.
1 c egg whites
spinach & mushrooms
salsa

Tuesday, 7/14/09
6:45 a.m.
Chest, Back & Abs (P90X)

8:30 a.m.
1/4 c oatmeal
1 T flax
handful walnuts & almonds
1 g whey protein
2 scoops Vitacost Ultra 24 whey protein

11:30 a.m.
handful of almonds

12:00 p.m.
SculptWorks (resistance bands, gliders & blocks, it’s a kick ass workout!)

1:00 p.m.
2 slices flax bread
4 oz chicken breast
1/8 avocado
spinach & sprouts

3:20 p.m.
1 scoop Vitacost Ultra 24 whey protein
1 scoop Juice + Complete

5:00 p.m.
handful of almonds

8:00 p.m.
3 oz chicken breast
zuchini

Wednesday, 7/15/09
5:30 a.m.
Plyo X (another one of may fav’s from the P90X system, it’s a great 1 hr plyometric workout)

8:30 a.m.
1/4 c oatmeal
1 T flax
1 g whey protein
2 scoops Vitacost Ultra 24 whey protein

1:30 p.m.
5 oz chicken breast
2 slices flax bread
1 slice soy cheese
sprouts
papaya & blueberries

3:30 p.m.
1 scoop Vitacost Ultra 24 whey protein
1 scoop Juice + Complete

4:30 p.m.
1.5 hour TRX Suspension Training workout all legs & core

7:45 p.m.
4 oz chicken breast
1 slice flax bread
zuchini
almonds

Thursday, 7/16/09
6:00 a.m.
Arms, shoulders & abs (P90X)

8:30 a.m.
1/4 c oatmeal
1 T flax
1 g whey protein
2 scoops Vitacost Ultra 24 whey protein
handful cashews & pecans

12:15 p.m.
1 scoop Muscle Milk
1 scoop Juice + Complete
1 small banana

4:00 p.m.
1 can albacore tuna
2 slices flax bread
strawberries, papaya & blueberries

7:00 p.m.
1 hour flag football on the beach (I can’t begin to tell you how sore I was the next day)

9:00 p.m.
1 c non-fat Greek yogurt
1 g whey protein
1 T dried cranberries

Friday, 7/17/09
5:30 a.m.
Yoga X (P90X)

7:30 a.m.
1 pk Lean 1 (200 cal, 6 g fat, 16 g carbs, 3 g fiber, 20 g protein)
1 T almond butter

10:30 a.m.
Workout (1 leg squats, Bosu balance walk, lunge w/shoulder press, 1 leg deadlift w/row, plank w/front raise, sumo squat

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