Muscle & Fitness hers 4 Weeks to Fit Diet & Workout Plan

I have decided to return to meal plans and set workouts. I am so unhappy with myself for gaining back most of the weight I lost and sick of feeling gross due to my constant binges and eating foods I know my body can't tolerate like wheat. I am currently 3 weeks into the following plan and have had limited success since I began. Despite having a normal amount of calories allotted  food prepared and ready to go and seemingly being motivated to change, I have been unable to follow the meal plan. I'm eating when I'm not hungry, eating way too much extra in the evenings and as a result continue to gain weight. I have no one to blame except myself for being totally off-track. Every night I go to bed disgusted with myself, vowing to be better the next day. Every day I work up saying today will be different...and then somewhere along the way I go off track and then continue to slide down that slippery slope that leads to yet another binge.

Last Wednesday I actually had success and the feeling of accomplishment was such a relief. The thing I did that day, which is different from all others, was writing in my journal before and/or during most every meal. I thought this was the start of something new...but instead Thursday I fell back into regular patterns.  After finishing the week in a completely depressed state, that prevented me from getting out of bed until after 10:00 am today and causing me to skip the gym and my planned upper body workout I pulled out my journal and started to write. I fear how people will look at me, what they will think as I write away during my meals, but since I know it was helpful last week, I need to ignore those thoughts and get everything out and onto paper. As I enter Week 3 of the following plan I hope I can have more than 1 positive and successful day...or at least get that one day back...

I found the following plan in a special addition soft-covered book published by Muscle & Fitness hers Magazine "101 Get-Lean Workouts and Strategies for Women, which I also found on-line http://www.muscleandfitnesshers.com/training/four-weeks-fit-training-plan and http://www.muscleandfitnesshers.com/nutrition/dieting/four-weeks-fit-diet-plan. I have modifies their "Four Weeks to Fit Program" and meal plan slightly to suit my needs and personal tastes. You can find the recipe for my Protein Granola Bars on the recipe page of this blog. I was initially attracted to the book, which I found at Costco, because Dianna Dahlgren, one of my fitness model idols was on the front cover. Dianna has been so influential in my journey to wellness and the eventual elimination of my binges after she responded to an email I sent last year. Her book recommendations "Intuitive Eating" by Evelyn Tribole and Elyse Resch helped being this journey and the suggestions in "Overcoming Binge Eating" by Dr. Christopher G. Fairburn started my meal-time journaling. Dianna's honesty towards her own struggle with binge eating gave me hope that it's possible for me to overcome this eating disorder and live a happy, healthy life.

Muscle & Fitness 4 Weeks to Fit Program Diet Weeks 1 & 2	Calories
Monday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1/3 cup uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 Granola Protein Bar Lunch: 2 tbsp balsamic vinegar ½ cup (4oz) baked sweet potato 4oz cooked shrimp 1 small tomato Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 cup baby carrots 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 1 cup cooked green beans 4 oz cooked ground turkey 1 cup cooked spaghetti squash Evening Snack: 1 tbsp mixed chia seeds & hemp hearts ¾ cup (175g) plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	75 100 10 10 130 28 90 80 22 95 70 35 53 10 100 10 38 150 42 46 100 42 35 10 1,381
Tuesday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 ½ oz uncooked cream of rice ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 7-inch soft corn tortilla 3.5oz cooked chicken breast ½ cup cooked zucchini Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 4 oz cooked broccoli 4oz baked halibut ½ cup baked sweet potato Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	75 160 10 10 130 60 140 13 95 70 35 10 100 10 40 125 90 46 100 42 35 10 1,406
Wednesday Breakfast: 1 tsp cinnamon 2 egg whites, scrambled or boiled 1/3 cup uncooked oats ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 2 tbsp balsamic vinegar 3.5oz cooked chicken breast 2 cups raw baby spinach 4 oz baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 pc chocolate 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 tbsp balsamic vinegar 2 medium tomatoes 4 oz cooked ground turkey Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 2 jello cups Daily Totals:	50 100 10 10 130 28 140 14 90 95 70 100 10 100 10 28 44 150 48 100 42 10 1,379
Thursday Breakfast: 1 tsp cinnamon 2 egg whites, scrambled or boiled ¼ cup uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 3.5 oz cooked chicken breast 4oz baked sweet potato 1 cup cooked green beans Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 tbsp balsamic vinegar 1 medium tomato 4 oz cooked tilapia Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	50 160 10 10 130 140 90 38 95 70 35 10 100 10 28 44 147 48 100 42 35 10 1,402
Friday 1 tsp cinnamon 2 egg whites, scrambled or boiled ¼ cup uncooked cream of rice ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 3.5 oz cooked chicken breast ½ cup baked sweet potato 1 cup cooked green beans Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 4 oz cooked ground turkey 1 cup cooked spaghetti squash 1 cup cooked zucchini Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	50 160 10 10 130 140 90 38 95 70 35 10 100 10 150 42 26 48 100 42 35 10 1,401
Saturday 1 tsp cinnamon 3 egg whites, scrambled or boiled 1/3 cup uncooked oats ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: ½ cup cooked black beans 3.5 oz cooked chicken breast 4 oz cooked broccoli 1 rice cake Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 tbsp balsamic vinegar 2 medium tomato 4 oz cooked shrimp 2 cups raw baby spinach Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	75 100 10 10 130 114 140 40 35 95 70 35 10 100 10 28 44 80 28 48 100 42 35 10 1,389
Sunday 1 tsp cinnamon 3 egg whites, scrambled or boiled ½ uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 3.5 oz cooked chicken breast ½ cup baked sweet potato 1 cup cooked green beans Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 tbsp balsamic vinegar 1 medium tomato 4 oz cooked tilapia 1 cup cabbage slaw Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	75 100 10 10 130 140 90 38 95 70 35 10 100 10 28 44 147 22 48 100 42 35 10 1,389

Women’s Health 4 Weeks to Fit Workout Split

Weeks 1 & 2

Day 1: Upper-body Circuit, Abs

Day 2: Lower-body Circuit

Day 3: Cardio, Abs

Day 4: Upper-body Circuit, Abs

Day 5: Lower-body Circuit

Day 6: Cardio, Abs

Day 7: Rest

Muscle & Fitness 4 Weeks to Fit Workout Program
Week 1 & 2: start with lighter weights, higher reps, with each circuit go heavier, maintain heart rate 70-75% of max, using tempo 2:1:2 Perform 45-60 minutes of cardio on your cardio days (3 & 6) at 75-80%.
Upper Body Circuit, Abs
Exercise	Circuit #1	Circuit #2	Circuit #3	Circuit #4
Barbell Bent Over Row	12	10	8	8
Seated Cable Row	12	10	8	8
Barbell Bench Press	12	10	8	8
Seated Overhead Barbell Press	12	10	8	8
Dumbbell Lateral Raise	12	10	8	8
Triceps Pressdown	12	10	8	8
Barbell Curl	12	10	8	8
Between each circuit, complete 5-10 minutes on the treadmill, stepmill or elliptical at 70-75% MHR.
Lower Body Circuit
Leg Press	12	10	8	8
Leg Extension	12	10	8	8
Leg Curl	12	10	8	8
Stiff Leg Deadlift	12	10	8	8
Standing Calf Raise	12	10	8	8
Hip Thrusts	12	10	8	8
Between each circuit, complete 5-10 minutes on the treadmill, stepmill or elliptical at 70-75% MHR.

Muscle & Fitness 4 Weeks to Fit Program Diet Weeks 3 & 4

Calories

Monday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 granola protein bar Lunch: 1 cup cabbage slaw 3.5 oz cooked chicken breast 2 7-inch soft corn tortillas Afternoon Snack/Pre-Workout Meal: 1 banana 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 1 tbsp balsamic vinegar 3 oz cooked turkey breast 1/8 of avocado 2 medium tomatoes Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Tuesday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cabbage slaw 4 oz cooked ground turkey 2 7-inch soft corn tortillas Afternoon Snack/Pre-Workout Meal: 1 banana 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 4 oz cooked broccoli 3 oz cooked turkey breast 1 rice cake Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Wednesday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: ½ cup cooked zucchini 3 oz cooked turkey breast 4 oz baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 apple 1/8 cup walnuts 1 scoop pre-workout powder 1 pc chocolate Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 3 egg whites, scrambled or boiled 4 oz cooked broccoli 1/8 of avocado Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Thursday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cabbage slaw 3.5 oz cooked chicken breast ½ cup baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 banana 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 1 tbsp balsamic vinegar 4 oz cooked shrimp 2 cups raw baby spinach 1/8 of avocado 1 cup baby carrots Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Friday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed ¼ cup uncooked cream of rice ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cooked green beans 4 oz cooked shrimp ½ cup baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 apple 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 1 cup cooked zucchini 4 oz cooked tilapia 1/8 of avocado Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Saturday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cooked zucchini 3.5 oz cooked chicken breast 2 7-inch soft corn tortillas Afternoon Snack/Pre-Workout Meal: 1 banana 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 3 oz cooked turkey breast 1 oz avocado 2 cups raw baby spinach Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Sunday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cooked green beans 4 oz cooked tilapia ½ cup baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 apple 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 cup cabbage slaw 1/8 avocado 2 egg whites, scrambled or boiled 1 whole egg Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:

75 37 100 10 10 130 22 146 120 105 82 10 100 10 14 134 40 22 48 100 42 35 10 1,402 75 37 100 10 10 130 22 150 120 105 82 10 100 10 40 134 35 48 100 42 35 10 1,405 75 37 100 10 10 130 13 134 90 95 82 10 100 100 10 75 40 40 48 100 42 35 10 1,386 75 37 100 10 10 130 40 140 90 105 82 10 100 10 13 80 28 40 52 48 100 42 35 10 1,387 75 37 160 10 10 130 28 80 90 95 82 10 100 10 26 147 40 48 100 42 35 10 1,365 75 37 100 10 10 130 26 140 120 105 82 10 100 10 134 40 28 48 100 42 35 10 1,392 75 37 100 10 10 130 38 147 90 95 82 10 100 10 56 40 50 78 48 100 42 35 10 1,393

 

Muscle & Fitness 4 Weeks to Fit Workout Split

Weeks 3 & 4

Day 1: Upper-body Circuit, Abs

Day 2: Lower-body Plyometrics

Day 3: Cardio, Abs

Day 4: Upper-body Plyometrics, Abs

Day 5: Lower-body Circuit

Day 6: Cardio, Abs

Day 7: Rest

Muscle & Fitness 4 Weeks to Fit Workout Program
Week 3 & 4: increase the weights used for upper & lower body circuits (day 1 & 5) Perform 45-60 minutes of cardio on your cardio days (3 & 6) at 75-80%.
Lower Body Plyometrics Workout
Box Jump	20	20	15	15
Bench Step-up	20	20	15	15
* One-Leg Bench Squat	20	20	15	15
Exercise Ball Hip Lift	20	20	15	15
Calf Jump	30	30	25	25
Upper Body Plyometrics Workout
Exercise Ball Pushup	15	12	10	8
Overhead Medicine Ball Throw	15	12	10	8
Machine Assisted Pullup	15	12	10	8
Squat Cable Row	15	12	10	8
* Shoulder YTML Circuit	15	12	10	8