2009 New Year Meal & Exercise Plan
2009 New Year Meal & Exercise Plan
Breakfast:
5 egg white omelet with ½ cup chopped spinach, 2 tbsp chopped onions, ½ cup chopped peppers.
Protein shake with banana.
Multi Vitamins
Lunch:
Two cups of mixed greens salad (spinach lettuce, carrots, cucumbers, broccoli).
3 ounces of grilled chicken breast with lemon juice, 1 tbsp dill.
Snack:
1 package of Raisin bran (small box)
1 cup of mix nuts
1 apple
Protein shake
Dinner:
4 ounces grilled salmon 1 cup spinach & 2 tbsp onions
½ cup brown rice
1 small baked sweet potato
2 cups of steamed cauliflower & carrots.
Snack:
1 protein bar
2 cups fruit salad.
Workout Program of the new year:
I am following my BodySpace workout program Monday to Friday.
45 min running
(rest 5 min between sets)
Dumbbell bench presses: 2 set of 10 reps
Dumbbell incline presses: 2 sets of 10 reps
Incline dumbbell flies: 2 sets of 10 reps
Front raises 2 sets of 10 reps
