Plans for the Week

I’ve got some chicken, creamed cauliflower, zucchini, salad, soup, and broccoli ready to go for the week.  My vitamins and protein powder for post workout shakes are measured out and ready to go.  I also made some Salsa de Awesomeness for snacks and topping eggs, etc.   I heart salsa!  🙂

As for workouts:

Monday – Walk 10 min @ 3.2 mph, Run 0.5 min @ 4.2 mph, Walk 5 min @ 3.2 mph, Run 1 min @ 4 mph, Walk for remainder of 30 min @ 3.2

Tuesday – Dead lift 5×5 50 pounds, 5×5 pull-ups using black band (and maybe jumping a little)

Wednesday – Walk 10 min @ 3.3 mph, Run 0.5 min @ 4.4 mph, Walk 5 min @ 3.3 mph, Run 1.5 min @ 4 mph, Walk for remainder of 30 min @ 3.3

Thursday – Rest (!)

Friday – Squat 5×5 35 pounds, Overhead press 5×5; Walk 10 min @ 3.4 mph, Run 0.5 min @ 4.4 mph, Walk 5 min @ 3.4 mph, Run 2 min @ 4 mph, Walk for remainder of 30 min @ 3.4

Saturday – Dead lift 5×5 55 pounds, 5×5 pull-ups using black band (and maybe jumping a little)

Sunday – Rest (!)

 

 

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Running Update and Menu

Running is getting slightly easier.  It’s still really hard overall, but I do feel really great for several hours once I’ve recovered. I’m doing a combination of mostly walking/running, with two sprints in the middle of the run.  My walk and run speeds are getting faster and my sprints are getting faster and longer.  And I’m getting a little better at my warm-up stretches and post-run core exercises, though I still have a ways to go on those.

Today’s Menu:

Breakfast – scrambled eggs, 2 strips bacon, cod liver oil, and 4 oz kombucha

Lunch – smoked turkey, roasted okra, coconut curry soup, and a deviled egg

Dinner – chicken with Worcestershire-butter sauce, broccoli, and creamed cauliflower

Post workout shake – 6 oz yogurt, 1 scoop protein powder, 2 egg yolks

My workouts and good eating days have been a little hit and miss lately, but I’m motivated by my next weigh in/photo/measurement session on November 1st to stay on the straight and narrow.

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This Week’s Food and Exercise

 

I prepped a lot of food for the week today.  Here is a list of what I have:

Proteins:

• Steak
• Chicken breasts
• Goyzas
• Hamburgers
• Deviled eggs
• Salsalito turkey
• Almond and cashew butter

Veggies, fruits, and carbohydrates:

• Lettuce
• Zucchini
• Steamed broccoli
• Creamed cauliflower
• Mixed veggies with cheese
• Roasted okra
• Sauteed peppers
• Sauteed carrots
• Apples
• Sweet potatoes
• Kombucha

Fats, sauces, and condiments:

• Mayonnaise
• Cilantro dip
• Ranch dressing
• Guacamole
• Goyza dipping sauce

And my workouts:

• Running on Tuesday, Thursday, and Sunday
• Weights on Wednesday, Saturday, and Sunday

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