Work Out Plan for the first 4 days for Kelaina

I'm posting this here partially for a record so I can go back and update, and partially so I remember what the hell I'm supposed to be doing.


Day 1 (1/1/11) S
Meal 1: 2-3 eggs and cheese, whole wheat wrap, roasted red peppers, 1 tbs hummus 7:30am
Meal 2: 1 slice whole wheat bread, two slices roast beef, 1 tbs hummus, 1 slice Colby jack cheese 10:30 am
Meal 3: Protein Shake 1:30 pm
Meal 4: Tuna salad and carrots 4:30 pm
Meal 5: Protein, salad, chocolate protein powder shake w/skim milk & vanilla extract 7:30 pm
Meal 6: Orange and skim ilk (if hungry) 10:30 pm

· Drink 8 8 oz. glasses of water at work. Drink 20-40 oz during work out

A rotation of 5 different workouts (chest/back, bi’s/tri’s, legs, shoulders/traps: done with 4 sets of 15-20 with the resistance in pyramid format with heaviest set on set 3 of 4) ,

Workout: 30 minutes bike, 10 minutes elliptical, 10 minutes rowing
Strength: Chest/arms, 4 sets 15-20, 10+bar, 15+bar, 25+bar, 20+bar

· 100 ab exercises every night

Day 2 (1/2/11) Su
Meal 1: Protein shake 8:30am
Meal 2: 2-3 eggs and cheese, whole wheat wrap, roasted red peppers, 1 tbs hummus 11 am (post work out)
Meal 3: 1 slice whole wheat bread, two slices turkey, 1 slice salami, 1 slice Colby jack cheese, 1 tbs hummus 1 pm
Meal 4: non fat Greek yogurt, drizzle of honey, ½ cup berries 4 pm
Meal 5: Ham, green beans, salad 7 pm
Meal 6: Heavenly Protein shake from Eat Clean if hungry 9 pm

· Drink 8 8 oz. glasses of water at work. Drink 20-40 oz during work out

Workout: 50 forward lunges, 50 kicks, 100 abs, 30 minutes bike
Strength: Back/shoulders, 4 sets 15-20, same as above

· 100 ab exercises every night

Day 3 (1/3/11) M
Meal 1: Oatmeal w/ drizzle of honey, scoop of protein powder, 1 banana 7:30 am
Meal 2: Hummus and roasted red cabbage leaves 10:30 am
Meal 3: 4 oz. chicken breast and brown rice 1:30 pm
Meal 4: 1 slice whole wheat bread, two slices roast beef, 1 slice ham, 1 slice Colby jack cheese, 1 tbs hummus 4:30 pm
Meal 5: whole wheat pasta, 1 egg, cheddar cheese, 1 tbs hummus 7:30 pm
Meal 6: hot chocolate and 1 piece of dark chocolate if hungry 10:30 pm

· Drink 8 8 oz. glasses of water at work. Drink 20-40 oz during work out

Workout: 30 minutes bike, 30 minutes elliptical, 30 minutes rowing
Strength: Legs, 4 sets 15-20, 30+bar, 40+bar, 60+bar, 50+bar

· 100 ab exercises every night

Day 4 (1/3/11) T
Meal 1: 2-3 eggs and cheese, whole wheat wrap, roasted red peppers, 1 tbs hummus 7:30am
Meal 2: Handful of almonds and a pear 10:30 am
Meal 3: Clean mac’n’cheese 1:30 pm
Meal 4: Fish and hummus 4:30 pm
Meal 5: Protein shake and lean steak w/ whole wheat pasta 7:30 pm
Meal 6: Clean pudding if hungry 10:30 pm

· Drink 8 8 oz. glasses of water at work. Drink 20-40 oz during work out

Workout: 20 minutes bike, 20 minutes rowing
Strength: Shoulders/traps, 15-20 4 sets

· 100 ab exercises every night

Journey on a Cobblestone Path

The idea of this blog is to document the journey from who we are (women who are dissatisfied with their bodies) to who we wish to be. We know that the road is rough, and there will be days when the stones get slick and we start to slip back; but that's why we travel together - someone will be there to catch us before we fall too far.

Some of us are starting a little farther back than others, but the best part about this adventure is that it doesn't ever end, it just gains a few new landmarks along the way.