Monday, March 25, 2013

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

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