Muscle-Building Meal Plan: 2017 Week 30

This was a better week. My energy and mood are up, food was delicious, Justin’s Mom was in town for a few days to help keep him off his feet so he can finally get back to work tomorrow, and I’m doing new and exciting things at my job that I’m really looking forward to. So let’s dive in!

Week 30 Muscle Building Meal Plan

The Workouts

I changed things up. I was over-training and every workout was tough and discouraging. I had no energy and I was getting really down on myself for failing so much. So my new plan looks like this:

Muscle Building workout and meal plan
Muscle Building workout and meal plan

Monday:
Clean Pull – 3 x 3
Clean & Jerk – 5 x 2+1 (2 cleans, 1 jerk)
Back Squat – 3 x 5

Tuesday:
Basic Yoga (not intense vinyasa)

Wednesday:
Front Squat – 3 x 3
Snatch Pull – 3 x 3
Snatch – 5 x 2

Thursday:
Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2
Overhead Squat – 3 x 3

Friday: REST/Active Recovery
Grocery Shopping, meal prep and cleaning all count as activity (especially the part where I carry all the groceries up to the third floor in one trip!)

Saturday:
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Sunday: My free-for-all day. These will likely be at our apartment gym until Justin heals up enough to head over to Planet Fitness. I will focus on the following things on these days:

  • Wall walks
  • Pull-ups/Chin ups
  • Push-ups
  • Core Work
  • Handstand Pushups (eccentrics mainly)
  • Dips
  • Thrusters
  • Barbell Glute Raises
  • Burpees
  • Man-Makers
  • Stability Ball Hamstring Curls
  • Toes-to Bar
  • Possibly kipping if the bar in there has enough space for it.
  • Farmer’s Walks
  • Jump-rope (want to learn double-unders!)

And probably several other things!! Every Sunday will be a different workout

So far, I loved the first few days. I like having two rest days even if I’m still active on them. I like using low weight and focusing on technique. It still gets me sweaty because these are full body lifts that require a lot of force even at the lighter weights. But it’s not overloading.

The Nutrition

  • I toyed with adding 20g of creatine monohydrate per day for a week or so but I’m holding off on that until the pool/beach weather goes away. Fall/Winter is bulking season.
  • I’m still eating tons of fruit to curb my sweet cravings and that actually seems to be working now
  • I’m using only ONE serving of protein powder a day as supplementation
  • This was my last week of my elimination diet – yesterday I ate eggs! But then I had to avoid all the food at my friends’ barbecue and Justin’s nephew’s birthday party, otherwise I would blow the experiment. Gotta wait to see how eggs do and then I’ll give coffee another chance, Gluten, bananas, and then probably some kale because I like it cooked better than cooked spinach.

The Meal Plan

Breakfast:

  • Chocolate Strawberry Almond Protein Waffle
    Week 30 meals-9412
  • Protein Quinoa Porridge with Blueberries – pre-cooked quinoa with milk and protein, microwaved and then tossed in some blueberries, granola and cinnamon
  • Chicken, Mushrooms, and rosemary garlic potatoes (see I can’t even really call this breakfast without scrambled eggs in the mix!)
  • PB&J Oatmeal (quick cooking style, not overnight)
    Peanut Butter and Jelly Overnight Oats
  • Peanut Butter Protein Waffle – sorry guys, this was too delicious and I didn’t want to take the time to photograph it. I was hungry.
  • EGGS! with mushrooms, chicken, and hot sauce + rosemary garlic potatoes

Pre-workout: (Tu/Th only)

  • Cinnamon & Chopped Dates Overnight Oats
    Cinnamon and Date Oatmeal
  • Blueberry Cashew Butter Overnight Oats

Post-workout:

  • Fruit salad (sometimes added in granola or cashews)
  • UCAN + water (Cran-raspberry + chocolate combo)
  • Chocolate Strawberry Protein Smoothie (with spinach)
  • Mint Chocolate Protein Shake in water

Lunch/Dinner:

  • Finished off some of Justin’s Chicken Fajita stuff I made for him last week
  • Honey Chipotle Meatballs (from freezer) with Quinoa (freezer) and mushrooms (pre-cooked last weekend)
    Week 30 meals-9324
  • Thai Peanut Chicken with quinoa, peas, and carrots – altered THIS peanut sauce recipe slightly and it was the best yet. (stay tuned)
  • Sweet Potato and Black Bean Turkey Chili.
    Week 30 meals-9429

Snacks:

  • Fruit Salad
    Week 30 meals-9401
  • Prunes
  • Celery, Peanut Butter, and chopped prunes (like ants on a log but prunes are better than raisins!)
  • UCAN shakes when needed (energy boost mid-afternoon)
  • Roasted Chickpeas
    Week 30 meals-9413
  • Cookie Dough Protein Balls (made them to hand out to members and then didn’t have the time!)

Desserts:

In Case You Missed Them…

Week 28 Featured Week 29 Featured Week 27 Feat

 



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