Workout Plan for Week + sample meal day

Sample Meal Day -------------------------- I tossed in calories and protein just to make sure I was on target 5am Pre-Workout Meal: 3 string cheeses (150 calories/18g of protein total) 1 achiev one protein coffee latte (120 calories/20 g of protein) sold here: http://store.bariatriceating.com/achievone.html 6AM - Workout 7:30am Post Workout Meal: 1 Fruit (apple or berries) (100 calories) Weekday Morning Treat: When I get to work I have skim milk latte with SF Vanilla Syrup (1/2 cup skim milk = (45 calories, 3 g protein) = about 60 cal with syrup Lunch: Garden Salad (50 calories)with 2 hard boiled eggs ( egg 131 calories, 11 g protein) + 2 laughing cow garilc and herb light cheese (70 calories, 5 g protein) + 1TB olive oil (119 calories) Dinner- 1 cup turkey chilli (beans, chopped turkey meat, spices, tomatoes, onions, topped with a little cheese, etc) (210 calories/18 grams protein for turkey and beans, 1 oz smart balance cheedar cheese = 80 calories/7grams of protein) Snack- Breakstones 2% cottage cheese cup (90 calorie/11 grams protein flavored with a little sf pudding (about 10 cal) 2 SF popsicles (60 calories) Total Calories: About 1250 Total Protein: 93 grams Exercise Plan for This Week --------------------------------- Sunday - 6 AM: 45 min Individual Spin Cycle Session Moderate HR Zone 1 PM: 10 min warmup cardio, 50 min Full body Resistance Monday - 6AM: 60 minutes of any cardio (eliptical, spin cycle, running) Intensity based on how I am feeling/ 15 min Abs & Back after Tuesday - 6AM: 20 minute Warmup Cardio, 45 min Upper Body Resistance Training Wednesday - 6AM: 60 minutes of any cardio (eliptical, spin cycle, running) at low to moderate intensity Thursday - 6AM: 60 Min Spin Cycle Class with Erin followed by 15 min abs Class Friday - 6AM: 10 min cardio, 30 min lower body lifting, 10 - 20 min cardio Sat - REST!!!!!!!!!

Looks challenging, have fun

Thanks! I've really been getting into my workouts the last few days. I'm enjoying the new gym we are going to right now. It's given me some additional motivation. They have a lot of plate loaded equipment that is really cool. Has a good range of motion and very smooth. Starting to add in some more explosive exercises now that my joints are doing so well. So far so good.