Week 1 Training & Nutrition

Number Monday Tuesday Wednesday Thursday Friday
Breakfast -3 frozen whole wheat waffles -1 ½ tbsp. peanut butter -1/2 cup blueberries -1 cup low-fat milk -1 small (3 oz.) whole wheat bagel, toasted -1 tbsp. reduced fat peanut butter -1 banana -1 cup low-fat milk -2 eggs and 3 egg whites, scrambled with ¼ cup pepper, onions or tomato -Banana Nut Muffin -1 banana -1 cup low-fat milk -1 banana -1 cup cooked oatmeal -2 tbsp. raisins -1 cup low-fat milk -Fresh Veggie Omelet -Pumpkin Cranberry Muffin -1 clementine -1 cup low-fat milk
Lunch Grilled Cheese Sandwich: -2 slices whole wheat bread -2 slices low fat cheese -1 slice tomato -1/2 cup baby carrots -1/2 cup fruit salad -Mediterranean Tuna in Whole Wheat Pita -1 orange -1/2 cup baby carrots -1 low fat cheese stick -White Bean Corn Chowder -1 apple -1 oz. whole wheat tortilla chips Mandarin Chicken Salad: -2 cups spinach -4 oz. cooked chicken -1/4 cup chickpeas -1/4 cup cucumbers -1/4 cup carrots, shredded -1/4 cup low fat feta cheese -1 tbsp. balsamic vinaigrette -1/2 cup mandarin oranges Ham and Cheese Sandwich: -4 slices (4 oz.) ham -2 slices whole grain bread -1 slice low fat American cheese -1 tbsp. mustard -1 apple -1/2 cup baby carrots -1 oz. pretzels
Dinner -5 oz. grilled tilapia -1/2 cup brown rice -6 spears asparagus -1 cup low-fat milk -1/2 cup cherries Strawberry Chicken Salad: -2 cups spinach -4 oz. cooked chicken -1/4 cup chickpeas -1/4 cup cucumbers -1/4 cup carrots, shredded -1/4 cup low fat feta cheese -1 tbsp. balsamic vinaigrette -1/2 cup sliced strawberries -1 (1 oz.) whole wheat roll -Sloppy Jane Sandwich -1/2 cup carrots -1 cup low-fat milk -3/4 cup cooked pasta -3 turkey meatballs -1 cup broccoli -1/4 cup tomato sauce -1 cup low fat milk -1/2 cup grapes Chicken Teriyaki Stir Fry: -4 oz. chicken breast -1 tsp. Teriyaki sauce -1/2 cup steamed broccoli and carrots -1/2 cup brown rice -1 cup low-fat milk
Pre-Workout -1 cereal bar -15 almonds -Peach Blueberry Oatmeal Smoothie -1 oz. pretzels -2 tbsp. hummus -1 pear -1 low fat cheese stick -1 granola bar -1/2 cup low fat cottage cheese -1/2 cup whole grain cereal -1/2 cup cherries
Post-Workout -Whey Protein -1 banana with 2tsp. peanut butter -Whey Protein -Roasted winter trail mix -Whey Protein -1 oz. raisins -3 fig newtons -Whey Protein -1 oz. raisins -3 fig newtons -Whey Protein -1 banana with 1tbsp. peanut butter
Run 30’ run composed of 5 segments of [2’30 jog with the next 30” @ 80% or 180 bpm] 4’ rest. 2 x 20’ run (170+ bpm). Take a much time as you want in between 32’ run composed of 8 segments of [3’ jog then the next minute @ 80%+ or 170 bpm]
Lift A
Core A B
Speed A