Diet and Training Plans Updated

So the more I read about the Eat-Clean Diet and fundamentals of exercise, the more tweaks I make to my current plan. I thought I'd take a moment to post my current plan for diet, exercise and supplementation.

My exercise week goes from Sunday to Thursday. This past week I took a few unplanned rest days due to being sick, but I really hope to train hard and focus straight on into Friday.

Training Plan Week 3

• Cardio - 1 hr Treadmill Intervals (walk 2 min/run 2 min including 5 min warm-up and 10 min cool down) x 5 days
• Strength - Total Body w/ Weights on Sunday, Tuesday & Thursday. Abs on Monday, Wednesday & Friday
• Rest Day - Saturday is rest day, but will try to stay active.

Sample Menu

• Breakfast - Protein Shake w/ Fruit, Flax Seed, Wheat Germ
• AM Snack - 1/4 cup Ezekiel Cereal & 1 tbls dried fruit made with 1 scoop 100% whey protein (vanilla) and 3 drops Stevia sweetener
• Lunch - Grilled Chicken Breast w/ Baby Spinach, Fresh Veggies & Goat Cheese (I have been using light ranch because I love it so much, but looking for a way to make my own "clean" Ranch"
• PM Snack - Grilled Chicken Breast w/ Steamed Veggies & 1/2 cup brown rice
• Dinner - something wonderful from the Eat-Clean Diet cookbooks
• Late Snack (post workout) - usually another protein shake, but different ingredients

Supplements

• Glucosamine/MSM
• Maca Root
• CoQ10
• Multivitamin
• CLA