Wedding Diet For a Week!

The formatting for Wix is really awkward to transition from Word. The word document is attached and is a little bit easier to read, but I included a full 7 days worth of meals and workout strategies below:

Wedding Diet plan week 1

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Day 1

 Food:

o Breakfast:

 Bowl of Frosted Flakes with almond/coconut milk blend

o Lunch:

 Sandwich with potato bread, salami, pepperoni, turkey, banana peppers

o Dinner:

 10 oz steak, chicken Caesar salad, 1 yellow squash, white rice

o Extra:

 Powerbar protein bar, whey protein shake with FairLife chocolate milk

 Workout: Shoulders

o Run 5 min

o Standing barbell shoulder press- bar, 95lb, 115lb, 135lb, 95lb, 135lb, 95lb

o Landmine press alternating arms followed by squat-push- bar, 70lb, 95lb, 95lb, 95lb

o Weighted abdominal crunch

 Weight: 153

Day 2

 Food:

o Breakfast:

 Matcha/whey protein shake mixed with 4 raw eggs and almondmilk/coconutmilk blend

o Lunch:

 Sandwich with potato bread, salami, pepperoni, turkey, banana peppers

 Lacroix drink

 Welch’s fruit snack

o Dinner:

 .5 lb tuna steak, seaweed salad, 8 pieces asparagus

o Extra:

 whey protein shake with FairLife chocolate milk, 8 pieces beef jerky, 440 calories grilled chicken

 Workout: Back

o Run 5 min

o Lateral pull down machine- Increase weight until failure at 6 reps

o Superset:

 Bent over row on incline bench using dumbells- 30lb, 40lb, 50lb, 60lb, 70lb, 80lb

 Seated reverse fly – 15lb x 15 reps

o Superset: pullups, leg raises, pushups (holding bar)

 Weight: 156

Day 3

 Food:

o Breakfast:

 Matcha/whey protein shake almondmilk/coconutmilk blend

 Activia cherry yogurt

o Lunch:

 Sandwich with potato bread, salami, pepperoni, turkey, banana peppers

 Lacroix drink

 Welch’s fruit snack

o Dinner:

 Grilled chicken thighs (boneless/skinless) with green beans

o Extra:

 300 calories pot roast

 Workout: Legs

o Run 6 min

o Squats: bar x 10reps, 135lb x 10reps, 135lb x 10reps, 185lb x 10, 225lb x 8reps

o Leg Press: (No added weight) x 20reps, single leg x 4reps each, calf raises x 30 reps

 Both legs x 20reps, single leg x 8 reps each leg, calf raises x 30 reps

 Weight: 153 (morning)

Day 4

 Food:

o Breakfast:

 Matcha/whey protein shake mixed and almondmilk/coconutmilk blend

o Lunch:

 tuna bowl, quinoa, edamame, green onion, pineapples, and furikake seasoning

o Dinner:

 chicken bowl, red onion, green onion, red bell, and pineapples

o Extra: Chewy peanut and chocolate granola bar

 Workout: None

 Weight: 154.6 evening

Day 5

 Food:

o Breakfast:

 Acai/strawberry/banana shake mixed with 4 raw eggs and Fairlife chocolate milk

o Lunch:

 Tuna poke bowl with white rice, edamame, jalapenos, pineapple, cucumber

 Smoothie: Banana, apple, almond butter, cinnamon, almond milk, apple juice, cacao nibs

o Dinner:

 Honey mustard roasted chicken breast, asparagus, zucchini noodles

o Extra: 2 x Lacroix water, ½ chocolate Clif bar, 1 applesauce, 5 pieces beef jerky

 Workout: Run

o 2.69 mi around neighborhood

o Yardwork (2 hrs)

 Weight: 155.6 evening

Day 6

 Food:

o Breakfast:

 Acai/blackberry/banana shake with almondmilk and whey protein

o Lunch:

 Chips and salsa (~15 chips)

 Grilled chicken, Mexican rice, lettuce, guacamole, and black beans

 Mango margarita

o Dinner:

 Tenderloin steak with roasted broccoli and squash

o Extra: 1 x Lacroix water, 8 pieces beef jerky, ½ dehydrated mango slices pack, ~5 mango jalepeno gummies

 Workout:

o Yardwork (5 hours)

 Weight: 156.4

Day 7

 Food:

o Breakfast:

 Nutrigrain bar, applesauce cup, Chobani strawberry yogurt

o Lunch:

 Orange chicken with mixed vegetables

o Dinner:

 seaweed salad, air fried grouper with asparagus

o Extra: Glass of orange juice, nature valley granola bar, 5 pieces beef jerky

 Workout: None

 Weight: Did not record