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12.14.2013

WEEK 7: Dec 15-21 Meal Plan & Dollar a Day Training Workouts (8 Week Extravaganza – Final 2 Weeks)

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

About the 8 Week Extravaganza: (READ
ME): 6 weeks ago, I began this “program” for us to get a head start on our health and fitness new years
resolutions and create a body we feel good about for the holidays…
together. Now, there’s just 2 weeks left until 2014 and a few days less than that until Christmas. This week & next are all about fat loss & revealing results. I’m committed to this because it gives me a plan to stay on track during the difficult holiday season.

About this week’s meal plan:
-Meal plan macros manipulated
-Meals are delicious and simple! Some of my favorite meals this week: strawberry banana smoothie for breakfast, cheeseburger for lunch, pork for dinner (amazing change from chicken)
-Macros are completely adjustable if desired as
all nutrition info is given for each meal

About this week’s workouts:
-The week’s
worth of dollar a day training workouts include:
1) Legs
2) Back, Abs & Cardio
3) Chest, Calves & Cardio
4) Arms, Abs & Cardio
5) Shoulders, Glutes & Cardio

-A switched up schedule designed to force the body to adapt and work harder with integrated cardio =calorie burning = results
-All workouts 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.
After payment, you will see a link to return to
sellfy to download 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

Just
seeing this and don’t know where to begin? Feel free to either jump on
into this week or start from week 1 – there’s nothing to be missed; the
choice is yours 🙂

Week 1
Week2
Week 3

Week 6

As always, dollar a day training program downloads will be available on each
day of the week for 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. Mary

    I purchased your meal plan for this week and when I downloaded the plan its the workout plan. I double checked and it says meal plan on the purchase. I can I get the meal plan??

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