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