Going The Distance - Nutrition and Training Plan Day 1

Week 1:

Nutrition




Breakfast

• 1 bowl of Oatmeal and 1 slice of Ezekiel Bread (Low Sodium)
• MultiVitamin, 1 tsp of Glutamine, and 500mg of Arginine

Snack

• 1 slice of Ezekiel Bread and Natural peanut Butter or 1 scoop of Whey protein

Lunch

• 4 oz of the options: Chicken Breast, Turkey Breast, Turkey Burger, broiled fish or Tofu
• 1 cup of Brown Basmati Rice

Snack

• 1 scoop of Whey Protein or 1 cup of Trail Mix or 2 slices of Ezekiel Bread & peanut butter

Dinner

• 4 -6 oz Broiled fish or Chicken Breast & Brown Basmati Rice and Salad
• 1 tsp of Flaxseed oil or 1 tsp of Glutamine

Last Snack

• 1 scoop of Whey Protein w/ 8 oz of water or a cup of non-fat sugar free yogurt

Weight Training/Cardio

Sunday

• Off
  Monday
  
  
  • Spinning Class and Kettle Ball - 1 1/2 hrs
  
  Tuesday
  
  
  • Legs (Quads/Calves)
  • Cardio 30 mins
  
  
  
  Wednesday
  
  
  • Chest/Back/Abs
  • Cardio 30 mins
  
  Thursday
  
  
  • Spin or Run 45 mins
  • Bi/Tri/Abs
  
  
  
  Saturday
  
  
  • Tri/Bi/Abs
  • Cardio 45 mins