RCR W4D1: New Training Schedule and Menus

With three weeks left in the Red Carpet Ready 6-Week contest, I am ready to recommit to my intentions, my workouts, and my diet.

My baseline training schedule will look like this for the next three weeks:

  • Mon: RCR Circuits (60 min)
  • Tue: RCR Interval Run (30 min) + Moderate Bike/Run (30 min)
  • Wed: RCR Circuits (60 min)
  • Thu: RCR Interval Run (30 min) + Moderate Bike/Run (30 min) + Yoga (30 min)
  • Fri: RCR Circuits (60 min)
  • Sat: RCR Interval Run (30 min) + Moderate Bike/Run (30 min) + Shoulders (15 min)
  • Sun: Yoga (30 min)

Non-Running Bonus Cardio Plan (Choose from skating, incline walking, or elliptical trainer)

  • Week 4: 15 minutes on RCR Circuit days only
  • Week 5: 20 minutes on RCR Circuit days only
  • Week 6: 30 minutes on RCR Circuit days only

I’m hoping to get in a lot of skating this month if the weather will cooperate. I may even try skating to the gym instead of driving in the mornings if I can just get myself up early enough. 🙂

Meals on RCR Circuit Days will follow this plan:

  1. Green smoothie (1 c. light soy milk, 1 handful raw spinach, 3/4 scoop protein powder, 1/2 banana, 1/2 peach, 1/4 c. frozen cranberries)
  2. 3 egg whites, 1/2 c. veggies, 60g oats and raisins OR Oatmeal pancakes (50g ground oatmeal, 1 T. powdered buttermilk, 1 egg), 2 egg whites scrambled with 1/2 c. veggie
  3. 4 oz. chicken or fish, 1 c. veggie, 1/2 c. brown rice (or 4 oz. sweet potato)
  4. Apple slices and 1 T. all-natural peanut butter OR 20g raisins, 15g walnuts
  5. 1 serving grilled tofu with 1 T. chili paste + 1 fruit
  6. 4 oz. fish and 1 c. veggie stir fry or 2-3 c. salad with 1 T. light dressing

Meals on Interval/Cardio only days will follow this plan:

  1. 4 egg whites scrambled with 1/2 c. veggies
  2. 4 oz. chicken or fish soft taco with 2 Mi Casa corn tortillas (70 cal), 2 T. salsa, and 2 c. mixed green salad
  3. 20g raisins, 15g walnuts, 1/2 c. veggie
  4. 2 boiled eggs and 1 peach or small apple
  5. 4 oz. fish with 15g walnuts or almonds (or 4 oz. Korean BBQ sirloin patty), 1 cup veggie and small salad with 1 T. light dressing
  6. 1/2 c. light soy milk, 1 scoop protein powder

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TODAY’S EATS
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1. 3 egg whites, 1/4 c. mashed cauliflower, 60g oatmeal and raisins
2. 15g walnuts, 20 g raisins, 1/2 c. natural apple sauce
3. 4 oz. Hi Fi(ber) Fish sticks pan-sauteed in olive oil, 1/2 c. brown rice, 1 c. green beans, 1 T. ketchup
4. 1 boiled egg, 1 egg white, 1/2 c. Five-flavor eggplant, 1 nectarine
5. (Pre-workout) 1/2 Green smoothie with 1 c. light soy milk, 1 handful raw spinach, 3/4 scoop protein powder, 1 peach, 1/2 banana, 1/4 c. cranberries, 15g walnuts
6. (Post-WO) Other half of Green smoothie from above, 4 medium shrimp

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* HIIT – Afterburn style, 6 rounds @ 3.5, 6, and 9 mph for 60 seconds each (30 min)
* SS Incline Walk (3.5 mph @ 6.5% incline; 30 min)
* 100 Push Ups Max test (80 reps in 2 minutes)
* RCR Circuit B2 (~60 min)

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