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09.28.2013

September 29 – October 5 Meal Plan & Dollar a Day Training Program Workouts (COMBO PACK)

You asked for it! A one time download – weekly meal plan & 5 days worth of the dollar a day training program workouts.

What’s new: Meals are new, fresh, and tasty! Some of my recent favorites on the meal plan this week 1) my simple protein pancake recipe 2) my favorite Mediterranean salad and 3) my cashew chicken stir fry recipe as well as 2 others! The workouts are challenging and result-driven; I’ve been incorporating aspects that really helped me see results in the past (ie: different angles, varying rep ranges, etc.) into the design of these workouts!

About the meal plan: this meal plan
is an 1900-ish calorie diet designed to promote a healthy metabolism – 5
small meals spaced throughout the day created with simplicity in mind
(easy meal prep ideas).

About the workouts: the week’s
worth of dollar a day training workouts includes my 5 weekly workouts:
1) legs/glutes 2) upper body circuit 3) no
equipment HIIT cardio & abs circuit 4) arms circuit
4) back, glutes & weighted abs – all have specified sets, reps, and
weights as well as my personal training tips!

As always, the meal plan
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.

TO PURCHASE: click the buy now button below & pay via paypal for a
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!
For the combo pack (meal plan & 5 workouts – 1 free workout):
buy

For just the meal plan:
buy

For just the 5 dollar a day training program workouts:
buy

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

*PLEASE NOTE: Following and/or participating in my blog, daily
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.
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Comments

  1. Anonymous

    What protein powder do you recommend?

    • Matthew @ Lasik for Your Surgeon

      I'm also interested in this!

  2. Nina

    This is great to see the fitness work over here. We need to look smart and healthy! Your blog is very much helpful..Thanks

  3. Kasey

    Hi Lauren!

    I am curious if you ever implement bulking and cutting cycles in your diet? I know you said you stay around maintenance calories (1800ish) but I have been seeing a lot about bulking and cutting and how successful it is….but it scares me!

    Also, when you say "1800 calories" is that net calories? If you burn 500 that day, would you still only consume 1800 or would you then eat back what you burned and eat 2100? Otherwise you would be sitting at 1300…which doesn't seem like enough for muscle growth!

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