Nutrition and Fitness

Nutrition Plan

9:00 Breakfast
        Protein ( Eggs and Bacon or Greek Yogurt)

12:00 Noon
          Protein ( Chicken Breast, ground beef)
          2 - 3 cups of green veggies
2:00 pm
          Protein ( protein bar or cheese)
          Veggies
Post work out snack ( on weight days )
          Dairy
          Fruit

Supper
         Protein
         Carbs ( dependent on the day its a fun carb or a smart carb)
         2-3 cups of veggies

Evening Snack
          Carbs such as whole wheat toast, cereal or weight days a treat.



FITNESS

RUNNING ( which has taken hiatus due to cold weather)
   Sunday, Wednesday and Friday
    Combinations of long runs and interval speed training

STRENGTH TRAINING
      Tuesday

Foam Rolling (http://www.infographicsarchive.com/health-and-safety/infographic-how-to-foam-roll-like-a-pro/)
10-15 minute warm up (interval training on stationary bike)
Barbell Squats 5 Reps 5 Sets (max. weight as of Jan 29/13 125 lbs)
Barbell Bench Press 5 Reps 5 Sets ( max. weight as of Jan 29/13 85 lbs)
Power Clean 5 Reps 5 Sets ( max. weight as of Jan 29/13 45 lbs)
Kettle Bell Swings  10 Reps 3 Sets ( max weight as of Jan 29/13 15 lbs)
Stretching

       Thursday
Foam Rolling
Treadmill Interval Run ( 30 seconds at 6 mph 60 seconds at 4 mph for 10 minutes)
Barbell Squats 5 Reps 5 Sets
Over Head Shoulder Press 5 Reps 5 Sets ( Max weight Jan/13 - 25 lbs)
Dead Lift 5 Reps 5 Sets ( Max weight as of Jan/13 100 lbs)
Kettle Bell Swings 10 Reps 3 Sets
Stretching


Also found a Crossfit site http://www.thetravelingwod.com/ that posts new work outs.. Easy to do at home on days off and very energizing!