Thursday, May 17, 2012

Darn Plateau!

Ok, so I have hit Plateau! YEY! It has been driving me insane! I have increased my cardio workouts.  I've asked you guys over facebook and you guys gave me great advice, thank you so much!!!  So I put a routine together and wanted to update you guys on my plans to get rid of this darn plateau!  Here it is!

Yaitza's 7 day plateau slim down (keep a journal of your meals)
...
Upon waking: 1/2 lemon on 20 oz of room temperature water

AM WORKOUT: Insanity workout or a 30 min interval run

Breakfast:

4 eggwhites
either 1/2 of oats cooked in water (stevia & cinnamon) or Ezekiel toasts

OR

The TIU protein Pancake

1/4 cup egg whites 25
1 scoop vanilla protein powder (hemp protein or perfect fit) 100
2 tbs vanilla almond milk or skim 10
1 tsp cinnamon 0
1 tbs ground flaxseed 30

After above ingredients are mixed together add 1/2 banana (mashed)- mash first, then add!! 50
Add a handful of fresh or frozen blueberries 30 


http://toneitup.com/blog.php?Protein-Pancakes-Low-carb-low-fat-and-delicious-1973


 20 oz of water in between 

Snack 1:
 1/2 cup of cottage cheese 90 (sweetened with Stevia and cinnamon)

20 oz of water in between 

 Lunch: 2 cups of veggies 80
1 can of albacore tuna 120

20 oz of water in between

Snack 2:
1 cup of nonfat plain greek yogurt 140 (sweetened with stevia)

NO CARBS AFTER 3 PM

 PM WORKOUT: a 30 min workout HIIT or a strength training workout

Post workout:
1 cup of almond milk 45
1 cup of spinach or kale 20
1 scoop vanilla protein powder (hemp protein or perfect fit) 100

Dinner (before 6pm):
4-6 oz of lean protein 250
2 cups of veggies 80

Snack 3 (before 8pm):
1 whole cucumber & 2 tbs of hummus 110

Total KCALS: 1280
Wish me luck! ;op

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