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11.2.2013

WEEK 1: November 3-9 Meal Plan & Dollar a Day Training Workouts (8 week extravaganza)

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

What’s new this week: (READ ME): Okay, dolls, let’s get serious for a minute. We are experiencing cooler weather (here in the US) and approaching holiday celebrations; this is the time in which, statistically, we slip and slide, letting go of our goals and getting off track; then the fitness industry targets us on January 1 to make a new years resolution and get our bodies back in shape. Well, I’m here to say, we’re not getting off track; in fact, we’re beginning an 8 week program to build the happiest, healthiest version of ourselves by 2014! Don’t you want to look great before not after the holiday parties? Don’t you want to feel great about yourself while setting new year’s goals instead of setting them from a place of disappointment? I know I do! Let’s do this together.

Let me break it down… we have eight weeks until 2014, which means just 8 meal plans and just 8 leg workouts, for instance, until you’ve built the best version of yourself! I’m here to give you all the tools you need to set yourself up for this success, and I will be providing all sorts of fun motivation along the way to keep you focused! I encourage you to take progress pictures now because I want you all to have incredible before and afters to relish over; it make feel awkward taking these pics of yourself, but it will be worth it!

About the meal plan: Let’s just enjoy the junk 😉 Favorite meals this week: 1) Burger and Fries and 2) Cookie Dough – whaaat?! Yes, download and see 😉 This is my personal
meal plan designed to build lean muscle to achieve a fit look while
losing fat; 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 include 1) legs/glutes 2) chest
& triceps 3) HIIT cardio & ab circui 4) back & biceps circuit) 5)
shoulders & glutes – a split designed to best build a fit body
by targeting specific muscle groups. All workouts have specified sets,
reps, and weights as well as my personal training tips! These workouts take no longer than 45min if done at a consistent pace.

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):
buy

 
For just the meal plan:
buy
For just the 5 dollar a day training 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. Matthew @ Lasik for Your Surgeon

    Niceness!

  2. Anonymous

    I admire your blog & your positive attitude. Great job! I'm really interesting in purchasing the meal plan however i have a question..how many calories/daily is this meal plan based on? Not sure if you have listed somewhere before but i want to make sure it works for me 🙂 thank you!!!

    • Anonymous

      I buy her meal plans every week and love them! They are all around 1900 calories a day split into 5 meals.

  3. Anonymous

    Do we download a new meal plan/work out each week of the 8 week plan? or is it a one time download that includes meal plans/ work outs for the 8 weeks?

  4. Anonymous

    I'm interested in starting this..anyone taking this already that is offering to show some before amd after pictures?

  5. Erin Griffin

    Just wondering if the workouts can be done at home??

  6. Ashleigh Duncan

    I'm allergic to eggs – do you have a replacement breakfast for that?

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