What’s new this week: Meal are just so darn tasty! Some of my favorites this week pumpkin banana protein smoothie, cilantro turkey burgers, and chicken and veggie skillet. I completely switched up the workout schedule this week as you will note below; the simple split switch up is a great idea to shock the body, forcing constant adaptation =results.
About the meal plan: My personal meal plan designed to build lean muscle to achieve a fit look while losing fat to stay lean; macros are completely adjustable if desired as all nutrition info is given for each meal! Eating these 5 meals every 2.5-3.5 hours keeps the metabolism high and burning fat. Quick, simple, and easy meals that are clean and delicious!
About the workouts: the week’s
worth of dollar a day training workouts includes my 5 weekly workouts: 1) legs/glutes 2) no equipment cardio & ab circuit 3) upper body circuit 4) cardio & ab track workouts (or sub w/ treadmill & stepper) 5) back & glutes – all have specified sets, reps, and weights as well as my personal training tips!
serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts. Typically, I do 5 meals – meals 1, 2, and 4 are more of
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day.
Additionally, there is an optional post-workout shake/meal that can be
added any time during the day. I did not want to provide specific times
to eat these meals as everyone’s schedule varies; I suggest meal 1
should be consumed within 1 hour of waking and then all other meals
should be spaced 2.5-3.5 hours apart (give or take depending on your
schedule). My meal plan style is SIMPLISTIC; I’ve
found the more ingredients and the longer the prep, the more likely one
is to fall off the plan.
secure transaction; after payment, you will see a link to return to
sellfy to download the meal plan or you can download from a confirmation
email that will be sent to the email linked to your paypal acount. This
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!
Note: dollar a day training program downloads will be available on each
day of the week as usual if you’re interested in downloading one at a
time
workouts, meal plans, and any tips or advice is solely your decision. I
recommend checking with your physician prior to following any of the
workouts or meal plans that I share. I am very open in sharing that I am
not a health care professional, personal trainer, nutritionist, or
counselor. I provide the workouts, meals, and tips that have worked for
me based on my personal experiences.
Just downloaded the whole plan for the upcoming week. Excited to get started! You have a super work ethic and are so good at what you do. Thank you Lauren!
Aw, Linnea, so sweet! I'm excited that you are looking forward to a week of healthy eating & killer workouts! you WILL see results! Keep up that great attitude 🙂