This week due to unforeseen circumstances, I was only able to work out twice, instead of the regular three times a week. However, instead of working out a third day I really focused on what I was eating and the proportion I was eating. This week I bought salad packages one for each day of the week, which was seven in total. I also bought a new type of smoothie called Naked, therefore I was able to alternate between homemade smoothies and store-brought smoothies. Three out of the seven days, I had a smoothie for breakfast and also one for dinner, to replace having a meal with a lot of carbohydrates, as I was not able to burn many calories. My home-made smoothies this week included; strawberries, blueberries yogurt, protein powder, bananas and milk. I alternated what types of yogurt I was putting into the smoothies (strawberry and vanilla), to change it up, therefore, my smoothies did not taste the same every day. (See images below).

On Sunday evening, I spent two hours food prepping for the week. I made seven salads, and I marinated chicken breasts. Within these seven salads, I was able to incorporate protein (chicken breast, chick peas, tofu, beef and taco meat). I also incorporated a variety of vegetables to make sure I was getting the proper nutrients I needed. For breakfast each day, I was having my smoothie along with a protein bar (as seen in the image below). For lunch, I was having salads, alternating in the different types. For dinner, however, for five days I ate rice with vegetables, chicken with vegetables, noodles, curry soup and stir fry.

Saturday and Sunday this week, I was able to work out for an hour and a half both days. However, on Sunday evening when I went to work out after work, all of the treadmills were being used, therefore I had to try a different cardio machine; the elliptical. I quite enjoyed it as I was able to lose the same number of calories, however the next day my knees felt quite sore. Throughout my work out this week, I focused on drinking lots of water, while I was working out. Below is an in-depth breakdown of my workout routine, which I followed on Saturday and Sunday.

Workout Routine: (Breakdown)

Elliptical: 15 mins x2

Treadmill: 15 x2

Rear delt fly: 3×10

Peck delt fly: 3×10

Shoulder press: 3×10

Biceps curls: 3×10

Triceps push downs: 3x 10

Leg extensions: 3x 10

Hamstring curl: 3x 10

Leg press: 3x 10

Abdominal machine: 3x 10

Barbell squat: 3x 10

Free weights: 3×10

Squats: 3 x 15