Just starting out?
Fitfam, how are we all on this hot summers night?! I know I'm fantastic, and that's because I have a plan of action... I know that I am confident in what I am eating and how I'm exercising. The fact is though, most of you don't! I get so many comments, inboxes and questions asking me about all the little questions, my diet, my workout, my supplements etc. Although I have already done separate posts on these (scroll through my previous posts), I've decided to write up an easy to follow plan for those who are just starting out and want to see some progress! So below is another meal plan, which will be really easy and simple to follow! Same with the exercise plan - it is very basic because I have written it for beginners, but feel free to add in anything extra for yourself if you're feeling adventurous or confident! :)
Meal & Exercise Plan
Monday
Breakfast: 1/3 cup of oats with 1/2 a cup of almond milk. Microwave for two minutes then add fresh berries on top and swirl. You could also add in a scoop of womens body effects vanilla creme protein here if you want! I buy it from woolworths for about $25 a tub!
Snack: Small serving of greek yoghurt mixed with one sachet of natvia (sugar replacement) and a squeeze of lemon juice. Should taste like lemon cheesecake, yum!
Lunch: Kangaroo sausages (can find at woolies) with a side salad consisting of tomato, baby spinach, almonds, laughing cow cheese and balsamic vinegar.
Snack: A small red apple.
Dinner: Stuffed and roasted red capsicums with turkey mince. Mix a small serving of turey mince (cooked) with cottage cheese and your choice of vegetables. Put into half a red capsicum, then cook in the oven for 15 mins - make sure you cover the capsicum with the other half while in the oven.
Snack: A green tea - you shouldn't be hungry by now! If you are, have some celery sticks with some homemade tzatziki dip!
Home Exercise: Go for a walk when you first wake up. Only have a glass of water with a squeeze of lemon juice in it. Walk for a good 40 minutes, and try to build a sweat up. This is called fasted cardio, and can really assist in weight loss!
Gym exercise: Cross trainer time! Set the base resistance as level 8. Go on level 8 for one minute, then level 12 for 20 seconds. Rest for 40 seconds then back to level 12 for 20 seconds. Repeat this until you reach 20 minutes.
Tuesday
Meal & Exercise Plan
Monday
Breakfast: 1/3 cup of oats with 1/2 a cup of almond milk. Microwave for two minutes then add fresh berries on top and swirl. You could also add in a scoop of womens body effects vanilla creme protein here if you want! I buy it from woolworths for about $25 a tub!
Snack: Small serving of greek yoghurt mixed with one sachet of natvia (sugar replacement) and a squeeze of lemon juice. Should taste like lemon cheesecake, yum!
Lunch: Kangaroo sausages (can find at woolies) with a side salad consisting of tomato, baby spinach, almonds, laughing cow cheese and balsamic vinegar.
Snack: A small red apple.
Dinner: Stuffed and roasted red capsicums with turkey mince. Mix a small serving of turey mince (cooked) with cottage cheese and your choice of vegetables. Put into half a red capsicum, then cook in the oven for 15 mins - make sure you cover the capsicum with the other half while in the oven.
Snack: A green tea - you shouldn't be hungry by now! If you are, have some celery sticks with some homemade tzatziki dip!
Home Exercise: Go for a walk when you first wake up. Only have a glass of water with a squeeze of lemon juice in it. Walk for a good 40 minutes, and try to build a sweat up. This is called fasted cardio, and can really assist in weight loss!
Gym exercise: Cross trainer time! Set the base resistance as level 8. Go on level 8 for one minute, then level 12 for 20 seconds. Rest for 40 seconds then back to level 12 for 20 seconds. Repeat this until you reach 20 minutes.
Tuesday
Breakfast: Protein pancakes! Make up your own mixture, or just google one! Make sure they have no added sugar - top with fresh berries and greek yoghurt.
Snack: Two rye cruskits topped with tomato and avocado.
Lunch: A two-egg omelette with tuna and spinach.
Snack: 10 almonds
Dinner: Kangaroo mince on a rye wrap - add your own fillings and toast! I normally add spinach, tomato, avocado and laughing cow cheese or cottage cheese.
Snack: Green Tea or one piece of Woolies sugar free dark chocolate.
Home Exercise: Youtube '30 day shred' and try and do day one. It WILL be hard, but remember - it WILL be worth it!
Gym exercise: Cycle time! Either do a cycle class, or jump on the bike. Same intervals and time as the day before on the cross trainer!
Wednesday
Breakfast: Oats with almond milk again! Top with cinnamon, banana and a small squirt of honey!
Snack: Small red apple.
Lunch: Eggs stuffed with avocado and sweet potato chips
Snack: Strawberries and greek yoghurt.
Dinner: Slim pasta with steamed veggies and your choice of minced meat (kangaroo, turkey, beef or chicken)
Snack: Green tea and ten almonds.
Home Exercise: Fasted cardio in the morning, followed by some leg and bum exercises. 20 squats, 20 lunges, 20 star jumps and a one minute wall sit. Repeat this three times!
Gym Exercise: Bodypump class! OR do the leg exercises as above, and add in the leg press machine and some weighted lunges!
Thursday
Breakfast: Poached eggs on rye bread with baby spinach and cooked tomato
Snack: Frozen banana sliced with pb2 between slices
Lunch: Home made chicken nuggets! Simply roll chicken mince into nugget shape, cover in egg (not too much!) then roll in almond meal for yummy, clean nuggets! Serve with a side of cucumber and spinach.
Snack: Mango ice blocks! Simple mix mango, greek yoghurt, almond milk and natvia in a bowl. Pour into ice block holders, freeze for a couple of hours = YUM!
Dinner: Steamed fish served with broccoli and cauliflower.
Snack: Chocolate brownie mugcake. Look back through my posts, I posted the recipe for this previously!
Home Exercise: Fasted cardio with 10 pushups, 10 triceps dips and 10 sit-ups at the end - repeat 3 times.
Gym Exercise: Treadmill time! Put the incline on to 2.5 and the speed at a comfortable pace where you are nearly running but still able to walk, for me this is around 6.5 -7. For every 2.5 minutes, add a 2.5 in incline. Basically 2.5 mins = 2.5 incline, 5 mins = 5 incline, 7.5 mins = 7.5 incline etc. Do this until you reach 15 mins and make sure you really push yourself!
Friday
Breakfast: Two weetbix with fresh berries, greek yoghurt, natvia and almond milk.
Snack: Strawberry ice block - same as mango one, but with strawberries!
Lunch: Three ryvitas with tuna, avocado, tomato and laughing cow cheese with broccoli on the side.
Snack: A protein bar - I always have the quest bars (from iherb.com) but you can buy them from woolies - the slim secrets ones are to die for!
Dinner: Sweet potato shepherds pie made with kangaroo mince, veggies and covered with a mixture of sweet potato and cottage cheese.
Snack: Green read and a piece of sugar free chocolate.
Home Exercise: Fasted cardio and another round of the 30 day shred!
Gym Exercise: BodyAttack class/ your choice. Repeat your favourite cardio (bike, treadmill, cross trainer) and add in an extra 5 minutes of rowing at the end.
Guys I really hope this helps someone! Took me a while to write, so I'd love some feedback/ if it has helped you at all! :)
E xox.