My Workouts
Just wanted to check in and let you know what nutrition and workout plan I will be following this week. It is 4 and a half weeks until my 30th birthday and my goal is to get as lean as possible by June 14th. Here is exactly what I will be eating for the next 7 days (meal plan is the same each day):
Meal One: 2 scoops protein powder, 1 apple, 12 almonds, 6g of fish oil, 1 multi-vitamin
Meal Two (During/Post Workout) : 1 scoop protein powder
Meal Three: 6-7 oz grilled chicken breast, spinach leaves, 2 tsp olive oil/vinegar, 2TBSP feta cheese
Meal Four: 1/3 cup of low-fat cottage cheese, 1/3 cup watermelon, 2 TBSP walnuts
Meal Five: 8 oz extra-lean ground beef or turkey, 2 cups broccoli, 1 TBSP EVOO
Meal Six: 1 scoop protein shake, ¼ cup blueberries, 2 tsp peanut butter (mixed with water)
Here is my workout for Monday:
1. Metabolic Conditioning Phase: Barbell Complex - Deadlift, Romanian deadlift, Bent-over row, Upright row, Power clean, Front squat, Push press, and Back squat. Completed one rep of each exercise back to back without letting go of the bar. Completed 20 rounds in 15:00 with 85 pounds.
2. Interval Phase: 2 rounds of 180 seconds recovery, 60 seconds maximum intensity and 2 rounds of 120 seconds recovery, 60 seconds maximum intensity at Level 5 on the exercise bike.
3. Steady-State Cardio Phase: 15:00 minutes on the row machine at setting 5 at an under 3:00 per 500 meter pace. Total meters rowed: 2572. Total workout time: 45:00
If you have any questions, please feel free to post them in the comments.
Leland