Day 8 - Weekly Nutrition Plan & Training Plan

I am feeling positive and ready to attack this week. The burners are on and the crock pot is working. Meal prep is officially under way. I am easing back into finding my groove. I should be able to stay consistent in my schedule this week, so I am greatly looking forward to a successful week.

Training Plan

Sunday -Rest Day

Monday -Marathon Training -  Run 3 miles

Tuesday - Glute: Heavy & Step Mill x 20min

Wednesday - Marathon Training -  Run 6 miles
                      Train - Back/Biceps/Abs

Thursday - Marathon Training - Run 3 miles
                   Train - Shoulders/Chest/Triceps

Friday - Glute: Light &  Plyo/Functional

Saturday - Marathon Training - Run 12 miles

Glute: Heavy
3x10
Smith Squat
Sumo Squat

Leg Pressdown
Cable Kickback

Smith Reverse Lunges (with leg lift)
Hack Squat

Hip Thruster
Butt Blaster

Romanian Deadlift
Donkey Kick - Smith

Abductor

Back/Biceps/Abs
Drop Sets 3 x 15,12,10
Pull Up

Lat Pulldown
CG Cable Row
CG Pulldown
One Arm Dumbbell Row
Hyperextensions - weighted

Barbell Curls
Preacher Curl
Rope Hammer Curl

Hanging Leg Raise
Reverse Crunch
Leg Drops

Shoulders/Chest/Triceps
Drop Sets 3 x 15,12,10
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Alternating Front Dumbbell Raise
Reverse Pec Deck
Rope High Pull - Rear Delt

Flat Dumbbell Press
PullOver
Incline Dumbbell Flye
Machine Flye

Dumbbell Overhead Tricep Ext
Skull Crushers
Dips - weighted

Glute: Light
4x15
Bulgarian Split Squat
Single Leg Squat
Switch Lunge Jumps

Step Ups - Weighted
Curtsy Lunges
Speed Skaters

Reverse Hyperextension
Cable Kickback
Jump Squats

Nutrition Plan
I had a difficult time managing the varying amount of calories from day to day due to changes in work schedule and needing to be flexible. I decided to make everyday have the same calorie goal, which in my case is 1,800. Still on a 40/30/30 split with macros.

Meal One -
Vegetable Egg Bake with Ezekiel Cinnamon Toast

Meal Two -
Chocolate Peppermint Protein Pancakes
I used the Amazing Grass seasonal flavor, Chocolate Peppermint and added mint extract

Meal Three -
Chicken Tortilla Bake

Meal Four -
Turkey Burger, Brussels Sprouts and Sweet Potato Chips

Meal 5 -
Quest Bar & Nut Butter

Meal 6 -
Recovery Protein Shake

Stay tuned for helpful nutrition and fitness topics through out the week. Feel free to email me at fitwhitt@gmail.com with any questions.

- FitWhitt

Day 6 - Recipe

The weather is changing around these parts. The nights are cooler and I am digging into the back of my closet to pull out the jackets. I absolutely love this time of year. In honor of the weather changing, I wanted to make something that felt warm and seasonal.

Pumpkin Pie Oats
1/2 cup old fashioned oats
1 scoop Cinnamon Graham Cracker Whey (ON Gold Standard Whey)
1/4 cup Almond milk
1/4 cup Pure Pumpkin
Dash (or two) of Pumpkin Pie Spice
1/4 cup Crushed Pecans

 

                                                                                        Cal.   Carbs    Fat   Protein    Fiber  Sugar

- FitWhitt

Fit Foodie - Jelly Filled Donut Holes

I have been hard at work gathering and collecting blog ideas so that I can consistently bring you fitness inspiration and motivation. The blog structure will consists of 4-5 blog entries a week that range in topic from recipes, workouts, product reviews and tips on living a healthy and fit life.

Monday - Fit Foodie
This will be an opportunity for me to share recipes and meal prep ideas
Tuesday - Work It Out
This will cover a range of fitness advice focusing on at home work outs as well as gym sessions designed to target certain areas or even total body
Wednesday - FitWhitt Approved
There are a lot of products out there designed to make your life easier and your goals more manageable to achieve. Let me do the hard work and try them out and I will let you know which ones have my stamp of approval
Thursday - Inspire/Motivate Me
This will be an opportunity to share either my personal stories or someone else's fitness journey with you in hopes to encourage you that you are not alone in this journey
Friday - The FitLife Balance
If there is anything I have learned from pursuing a lifestyle in health and fitness, it is the importance of balance. I will be providing tips on how to live a balanced and healthy life

If you are ever curious about wanting me to address a certain topic, always feel free to contact me at: whittclinks@gmail.com and I will do my best to write up an interesting and informative topic for you.

Healthy Jelly-Filled Donuts

I have been on a contest diet prep plan since April 1st with NO cheat meals. I have been making significant gains and wonderful progress with my new coach but the cravings have officially begun. Instead of sitting around and engaging in dangerous food porn activities, I have decided that any food I desire can be made healthy. Instead of making a list of foods to eat after competition, I have begun making a list of foods to make "fitwhitt style". In other words, guiltless, good for you, fun and of course most importantly clean recipes. I was having a strong desire for a donut so I began to think about how to make a healthy simple version.

Ingredients
1 cup liquid egg whites
1/3 cup old fashioned oats
extract flavoring of choice
1-4 packets stevia
1 tbsp. of sugar free jelly
1 Wilton brownie pop mold

Instructions
1) Add egg whites, oats, flavoring and sweeteners to a blender and blend until smooth. I use my magic bullet for this.
2) Spray a light coat of non stick spray into "brownie pods"
3) Pour mixture into pods. Should fill all 8 equally.
4) Insert a small amount of jelly into each pod.
5) Bake at 350 for approx. 15-20 min or until eggs are cooked. Mine would boil over the top a little bit.

Pop out and cool. You can dip them in PB2 to make them peanut butter and jelly flavored or use sugar free syrup as well. I also like to take my cinnamon graham cracker whey protein powder and mix with water till I have the consistency of icing. I then use the protein powder icing on the donuts.

I found sugar free jelly that is naturally sweetened with Truvia at my local WalMart. You can check the Smucker's website to see if it is available near you.

Hope you enjoy this healthy and fun way to eat clean. Make sure your food is always a source of nutrient fuel for your body. It is not about what you WANT to eat but what your body NEEDS to eat as fuel. Change your mindset about the power of food and it's nutrients to question what your food can do for you!

- FitWhitt