Taking it To The Next Level Part II

Hey there, it's Colleen and on my quest to take my training to the next level I've decided to log my meals and workouts.

It's amazing how keeping track of such things really helps toward motivation and overall planning. Remember, I'm 5-foot-1, 108 pounds, and carry a good amount of muscle on a rather small frame. Take that into account if you're looking to replicate my routine. I know every "body" is different. The key here is being accountable for what you put into your body and your time in the gym.

My calorie counts are for breakfast and lunch only. With all the calories burned in the gym, my evening meal consists of a protein shake along with foods high in protein, like chicken or sushi. I try to stay away from red meat, but if I am eating it (I do love tacos and burgers), I buy meat that is 90/10. I love salads and brown rice on the side, or maybe some roasted red potatoes. Yum!

A Week of Nutrition & Working Out Part 1

Monday: 1,390 calories 36.5g fat 78g protein
- Ran 2 miles on the treadmill

- Participated in a 45 minute spin class

Tuesday: 1,582.5 calories 42g fat 100g protein

- Ran 3 miles

- Legs: 50 Straight-leg dead lifts using 55lbs, 40 tire flips, 50 dead lifts with 55lbs, wall sits, 50 box jumps, 50 lunges with 20lb dumbbells.

- Abs: 50 floor sweepers with a 40lb bar.

Wednesday: 1,422.5 calories 34.5g fat 87g protein

- 3 miles of interval cardio on the elliptical

- 45 minute boxing class

Thursday: 1,602.5 calories 52.5g fat 99g protein

- 7am: Interval running for 3.5 miles

- 5pm: Interval running for 4 miles

- Participated in a core workout class called “Chisel” for abs, back, chest and shoulders.

Friday: 1,610calories 42.5g fat 91g protein

- No workout, hence doubling up on Thursday.

- Worked at my second job.

(Stay tuned to see Part 2 for the weekend!)