Welcome to your KICKSTART into a healthier you for 2010!
Below you will find your daily plan for the first 5 days:
(I have lost inches with this twice!)
BEFORE YOU BEGIN: Step on the scale! Write it down & don't cheat! Take your measurements...around chest, biceps, waist (biggest part), hips (biggest part & around the booty), thighs (largest part). You should have 7 measurements written down.
You will also be drinking 8-12 glasses of water each day!!! You will be eating 5 xs/day! For instance: 7am, 9:30am, 12:30pm, 3:30pm, 6pm... something like this. About every 3 hrs or so. No food after dinner! WATER!
HERE'S YOUR 10-DAY SLIM DOWN CHALLENGE:
DAY 1:
WORKOUT: 1 HR HARD CARDIO (WORK IT!)
Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup! Use the berries!)
Snack - Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend
Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, egg, mustard - to taste
Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb.
Dinner - Stir Fry: 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, soy sauce.
DAY 2:
WORKOUT: 1 HR HARD CARDIO (KICK IT!)
Breakfast - 3 egg whites, 1 cup broccoli
Snack - Protein Smoothie - same as day 1 - add ice this time.
Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - cottage cheese
Dinner - Salmon (5oz) baked/broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
DAY 3:
WORKOUT: 1 HR SCULPT/WEIGHTS - FOCUS UPPER BODY (KILL IT)
Breakfast - 4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet)
Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries
Lunch - Roast Beef Sandwich and Salad - 4 oz roast beef, mustard, rye/whole wheat bread, 1c shred romaine w/lite italian dressing
Snack - Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt and blend
Dinner - Chicken Burrito w/rice and beans: 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
DAY 4:
WORKOUT: 1 HR CARDIO (DO MORE!)
Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear w/4 slices colby or mozzarella cheese
Lunch - Turkey Avo Wrap: 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado
Snack - protein smoothie of your choice
Dinner - Fish and salad: 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.
DAY 5:
WORKOUT: 1 HR CARDIO (GO FOR IT!)
Breakfast - 4 egg whites: scrambled w/3 slices turkey
Snack - smoothie - 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice.
Lunch - Chicken roll up - 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla.
Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread.
Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.
YOU CAN DO IT!!! Happy first 5 days!
~Amanda
