Coco's Get Lean & Ripped Plan :)

[Collette]

Hey everyone! Ok, I want to be a lean, mean, fat burning machine! I've been really good with workouts lately, but it's hard to keep a positive attitude going when it is FREEZING outside!! Also, I'm a 21 yr old college senior surrounded by temptation - I live in a very social house with 8 college girls who drink a lot, and aren't the healthiest of eaters!!!

So everyone, I really appreciate your support! Any advice and motivation is greatly appreciated!

I might have a photoshoot in mid-march so tips are welcome!



1/31
Workout: 60 minutes cardio: half hour on elliptical/half hour on incline treadmill - heart rate between 150-162

DIET:
10:30am: 3 egg whites, spinach, green tea
2pm: apple, protein shake
5pm: non-fat cottage cheese, asian pear, strawberries, flax meal; black beans
7:30pm: artichokes, string beans, protein pudding with flax meal

[Collette]

2/1
Happy February! I had an AWESOME workout today. And also, I am getting certified to be a Pilates instructor by Power Pilates this weekend!

WORKOUT:
-DEEP Squats (all the way down): 10xbar, 20x95, 2x15x125
-DB One Legged Squat with Bicep Curl: 2x10x15 (each DB)
-Seated Hamstring Curl: 3x15x90
-Calf Raises: 3x8x155
-Alt Grip Bent Over Rows: 3x14x50
-DB Bench: 3x15x30 (each DB)
-Tricep Rope Pushdown: 3x10x40
ABS
*25 minute treadmill interval: alternating between Hr's of 130-142 for 2 minutes & >170 for 1 minute
*Pilates mat class (*I had to - I'm getting certified!)

DIET:
9:30am: egg whites, apple, green tea
1pm: non-fat cottage cheese, strawberries, flaxmeal, 1 slice turkey, artichokes
4:30pm: apple, transitions protein shake
7:30pm: artichokes, green peas, protein pudding with flaxmeal
8:30: 1/2 pomegranate

I'm going to be sore tomorrow!!!

[Collette]

2/2
Workout:
-2 Pilates Classes

DIET:
8:30am: Non-fat greek yogurt, flaxmeal, blueberries
12pm: salad: chickpeas, grilled chicken, cucumbers, celery, tomatoes, roasted red peppers, balsamic vinegar
3pm: small salad with celery & carrots & extra virgin olive oil & balsamic vinegar; few slices of turkey; seaweed
5:30pm: meatless meatballs, peas
7:30pm: protein pudding with flaxmeal, apple

[irish.red]

Hear ya on the college pressure. The bad news: it doesn't go away. The good news: you get used to it Keep it up.

[Collette]

2/3
WORKOUT:
~6 Mat Pilates workouts - I was getting certified....but Now I'm a certified Power Pilates instructor woohoooo!!!

DIET:
8:30am: egg whites, apple, green tea
12pm: Salad: chickpeas, portabello mushrooms, tofu, celery, tomatoes, roasted red peppers, cucumbers (I hate 1/2 of it)
3pm: Other 1/2 of Salad, Apple
6pm: 2 slices of Turkey, green peas
8pm: protein pudding with flaxmeal

[Collette]

2/4
WORKOUT:
-12 minute warm up on elliptical
-30 minutes of cardio kick boxing
-DB Single leg squats: 8 x 20 (each leg)
-V-Squat Machine: 15x135 narrow; 15x135 wide
-Twisting Bicep Curls: 15x12.5
-DB Alt. Bicep Curl: 15x15
-Isolated Tricep Extension: 10x10, 10x15
-Preacher Curls: 2x15x30 (lower for 3 seconds, power up)
-Palms Down Bicep Curl: 15x20
-Skull Crushers: 10x30, 10x40
-Scapula Exercises: 3x10xbody weight
-Core work: wood chopper; walking with different weights in each hand (25/45 - then switch); oblique work

DIET:
830am: non-fat cottage cheese, flaxmeal, asian pear, strawberries, green tea
1pm: chicken, 1 slice soy cheese, green peas, carrots
5pm: mixed salad with celery & carrots; turkey breast
7:30pm: string beans, protein pudding, flaxmeal, cherries

[Collette]

2/5
WORKOUT:
Private Pilates Lesson (it was aweeeesome!)

DIET:
10am: egg whites, green tea, apple
1pm: salad: tuna, carrots, celery
4pm: black beans, 1 slice soy cheese, chicken, carrots
7pm: protein pudding with flaxmeal, string beans, apple
9pm: cherries

[Collette]

2/6
WORKOUT:
60 minute private pilates lesson (obsessed!!)
& 25 minute interval on treadmill: 2 minutes at 130-142 hr & 1 minute at >170

DIET:
9am: egg whites with 1 slice soy cheese, green tea, string beans, apple
1pm: small salad: blueberries, celery, extra virgin olive oil, balsamic vinegar; non-fat cottage cheese with 1/2 asian pear, strawberries, flaxmeal
4pm: black beans with 1 slice soy cheese, 1/2 asian pear
7pm: protein pudding with flaxmeal, mushrooms, apple
9pm: strawberries, 1/2 orange, cherries

[Collette]

2/7
WORKOUT:
60 minutes cardio with HR between 150-162 (30 minutes on elliptical/30 minutes on treadmill)

DIET:
10am: egg whites, 1 slice soy cheese, string beans, green tea
130pm: apple, protein shake
430pm: meatless meatballs, string beans, protein pudding with flaxmeal
730pm: protein pudding with flaxmeal, apple

I obviously am obsessed with Vitamin Shoppe's protein pudding!

[Collette]

2/8
WORKOUT:
-1 legged/1 arm DB snatches: 3x6x15
-Walking front/back lunges: 3x10x20
-Good Mornings: 3x15x65
-Calf Extensions: 3x15x135
-Upright Row with Plie Squat: 3x12x30
-Pull ups (alt grip): 3x14xbodyweight
-front/side delt raises: 2x10x10
-ABS
30 minute interval on treadmill between hr of 130-142 & hr of >170

DIET:
9am: apple
11am: egg whites, 1 slice soy cheese, string beans, green tea
2pm: non-fat cottage cheese, asian pear, celery; string beans
5pm: apple
730pm: ahi tuna with seaweed, 1 glass white wine, 1 glass champagne

[Collette]

2/9
OFF

DIET:
9am: egg whites, 1 slice soy cheese, string beans, green tea
12pm: apple, pumpkin seeds, non-fat greek yogurt with blueberries
2pm: apple & almond butter
4pm: plum, non-fat ricotta cheese
7pm: salmon, spinach

[Collette]

2/10
WORKOUT:
5 mile walk

DIET:
10am: non-fat greek yogurt with strawberries & rasberries
1pm: small salad with balsamic chicken & blueberries, plum
4pm: apple, pear, almond butter
7pm: salmon, peppers, broccoli rabe, 1/2 glass white wine
10pm: apple

[Collette]

2/11
WORKOUT:
-15 minute warm up on the elliptical
-7 minute interval on bike
-DB row & later rotation: 15x5
-DB Wide Push Ups & Row: 10(each side)x8
-DB Narrow Push Ups & Row: 10(each side)x5
-Ab Roll out + 3xAb Roll In & Push Up on Physio Ball: bodyweightx5 (pyramid up to 5 push ups)
-3 Pt. Push Ups on Physio Ball (one leg up): bodyweightx10(each side)
-Woodchoppers with Med Ball: 10x6 (each side)
-Hyperextensions: 20x5
-Decline Crunches: 20x5
-Pyramid Squats (amazing!!) on Smith Machine: started at 50 + bar and worked up to 120 + bar adding 10 lbs everytime x 7 reps. Then worked down 10 lbs. x 7 reps
-Hip Flexions: 10x45
-Pyramid Flies on Machine: started at 15 and worked up to 60 lbs x 7 and then back down.
-Leg Raises
-20 minutes of boxing

DIET:
830am: egg whites, 1 slice soy cheese, green tea, string beans
1230pm: salad with mushrooms, roasted red peppers, tomatoes, celery, lentils; morningstar farm veggie burger with ketsup
430pm: apple, meatless meatballs with tomatoe sauce
730pm: green peas, protein pudding with flaxmeal

[Collette]

2/12
WORKOUT:
60 minute private pilates lesson

DIET:
9am: egg whites, 1 slice soy cheese, string beans, green tea
1pm: apple, salad: mushrooms, tofu, roasted red peppers, cucumbers, celery, tomatoes
4pm: apple, meatless meatballs with tomatoe sauce
730pm: protein pudding with flaxmeal, seaweed salad, apple

[liftingbuddy1]

Good job with the lifting, do you have an idea of how many calories you're getting in?

Mike

[Collette]

Thanks! I would guess ~1000

2/13
WORKOUT:
-Pilates class (taught myself since I can do that now woohooo)
-45 minute spin class
-LIFT:
-Bent Over Rows (alt grip): 3x12x50
-Dips: 3x15xbodyweight
-Reverse Grip BB Bicep Curl: 3x15x20
-DB Alt Hammer Curls: 3x15x15
-Cable Bicep Curls: 3x12x30
-Seated Cable Rows: 3x12x60
-Back Extensions: 3x10x10

DIET:
9am: egg whites, 1 slice soy cheese, green peas, green tea
1pm: morningstar farms veggie burger with ketsup; 1/2 salad: lentils, mushrooms, celery, cucumbers, roasted red peppers, tomatoes; apple
4pm: apple, string beans, other half of salad
730pm: apple, green peas, protein pudding with flaxmeal


*and has anyone used the I can't believe it's not butter spray? I'M ADDICTEDDDDD. I feel like Vince Vaughn in "Wedding Crashers" when he talks about maple syrup. I put it on everything. IT says 0 calories so I think I'm cool

[Collette]

2/14
WORKOUT:
45 minutes cardio (hr between 150-162) (30 minutes on elliptical; 15 on incline treadmill)

DIET:
9am: egg whites, 1 slice soy cheese, green beans, green tea
1pm: morningstar farms veggie burger, 1 slice soy cheese, green beans, apple
4pm: protein pudding with flaxmeal, apple, pumpkin seeds
7pm: artichokes, spinach, salmon
9pm: non-fat greek yogurt with strawberries & cinnamon

[Collette]

2/15
WORKOUT:
-Jump Squats: 4x10x45 (bar)
-Side Lunges onto Bosu Ball: 3x10x45 (bar)
-Romanian Dead Lifts: 4x12x85
-Calf Raises: 3x20x110
-Push Up to Side Plank: 3x10x10
-Bent Over 1-armed tricep extension: 3x10x10
-Cable Tricep Extension on Bosu: 3x10/10x40 (10 reps one grip/10 reps reverse grip)
-ABS with med ball
*cardio: treadmill interval - alternating between hr's of 130-142 & >170

DIET:
830am: non-fat greek yogurt with strawberries, blueberries, cinnamon, green tea
1230pm: escarole w/ beans, salmon, broccoli rabe
330pm: apple, pear, almond butter (prob too much almond butter!! eeeek)
630pm: 1 egg mixed with 2 egg whites, green peas with mushrooms, cherries
930pm: apple, mixed berries & sugar free 60 calorie jello pudding with fat-free whipped cream

[Collette]

2/16
WORKOUT: OFF (SICK)

DIET:
9am: 1 whole egg, 3 egg whites, spinach
12pm: fat-free ricotta cheese, almond butter, apple
3pm: non-fat greek yogurt, strawberries, blueberries, little bit of almond butter, spinach
6pm: honey chicken salad: celery, raisins, walnuts, honey, little bit of mayo; spinach, pear
9pm: 60 calorie sugar free jello pudding with fat-free whipped cream

[ryan6966]

sub'd
good luck

[Collette]

2/17
OFF: SICK

DIET:
cheat DAY...that's right - a whole day cuz i've been so good

[Collette]

2/18
I'm still sick, but I am even more sick of laying around!!!
WORKOUT:
12 minute warm up on elliptical
-DB Diagonal Lunge with Bicep Curl & Press: 3x10x8lb DB's
-High Pull/Hang Clean/Front Squat: 3x10x55
-Front Squat/Overhead Press: 3x10x55
-DB Lunge/Push Up/ROW: 3x10x10 lb DB's
-15 minutes kickboxing
-Decline Weighted Sit-Ups: 20x10
-Hyperextensions: 20x10
-Side Crunches on hyperextension machine: 10x10 (each side)
-Various Core exercises
-Squats with 8 lb Med ball: 2x15

DIET:
830am: egg whites, 1 slice soy cheese, green peas
130pm: salmon, green peas, spinach pancake (Dr. Praeger's Spinach Pancakes - soooo good!)
430pm: protein pudding with flaxmeal, apple
730pm: turkey breast with seasonal herbs, spinach pancake, green peas, cherries

[Collette]

2/19
WORKOUT:
-45 minutes cardio (hr between 150-162) - 25 minutes on elliptical; 20 minutes on incline treadmill
-Circuit: 3x10 with each exercise all using a band
*abductor side raise
*backwards lunge and front delt raise
*seated rows
*Scissor Abs
*rear delt extensions

DIET:
10am: egg whites, 1 whole egg, green peas, green tea
130pm: tofu, edamame, carrots
4pm: apple, protein pudding with flaxmeal
7pm: non-fat greek yogurt with strawberries, blueberries, and flaxmeal; spinach pancake; string beans
8pm: cherries

[Collette]

2/20
WORKOUT:
-Private Pilates lesson
-20 minute interval on treadmill (alternating between heart rate's of 130-142 & >170)

DIET:
830am: egg whites, 1 whole egg, green tea, string beans
12pm: tofu, edamame, carrots
3pm: protein pudding with flaxmeal, apple
6pm: salmon, spinach pancake, string beans
8pm: protein pudding with flaxmeal

[Collette]

2/21
WORKOUT:
40 minutes cardio (hr between 130-142) 20 min on elliptical; 20 min on incline treadmill
30 minutes pilates

DIET:
10am: egg whites, 1 whole egg, 1 slice soy cheese, spinach, green tea
1pm: protein shake, apple
4pm: carrots, spinach pancake, protein pudding with flaxmeal
7pm: chicken breast with 1 slice soy cheese, spinach pancake, apple
9pm: protein pudding with flaxmeal

[Collette]

So I ve been away for the past week in Los Angeles & at the Arnold's. I worked out 7/9 days and hit the track for some good workouts in the warm weather (Cali).

Got my body fat tested over the weekend - 15.8% & 24' vertical ... not too b-a-d

3/3
WORKOUT:
Full Deep Squats: 10x95, 3x12x125
Seated Hamstring Curls: 3x12x90
Calf Raises: 3x12x155
Abductors: 3x12x70
Pull ups: 3x12
Dips: 3x12
Incline DB Bench: 3x12x25
Alt DB Hammer Curl: 3x12x20
Cable Tricep Extension: 3x12x65
Front/Side DB Delt Raises: 3x10x10
ABS on med ball & physio ball
*CARDIO: 30 minute interval on treadmill

DIET:
830am: egg whites, 1 whole egg, 1 slice soy cheese, apple, green tea
1230pm: salad: tuna, strawberries, carrots, lemon juice
430pm: 0% fat greek yogurt with cinnamon and flaxmeal
7pm: balsamic chicken breast, artichokes, mushrooms sauteed in olive oil and a little bit of soy sauce

[Collette]

3/4
WORKOUT:
60 minutes of cardio (hr between 150-162)

DIET:
10am: egg whites, 1 slice soy cheese, green peas, green tea
12pm: apple, turkey, string beans
3pm: non-fat cottage cheese, strawberries with a pinch of brown sugar & cinnamon, artichokes with extra virgin olive oil
6pm: salad: balsamic chicken breast, strawberries
8pm: morningstar farms garden burger with ketsup, mushrooms

[Collette]

3/5
WORKOUT:
60 minutes private pilates lesson (so amazing!)

DIET:
9am: egg whites, 1 slice soy cheese, green tea, string beans
12pm: apple, turkey breast, string beans
2:30pm: edamame with sea salt, artichokes with EV Olive Oil
4:30pm: non-fat cottage cheese, strawberries, cinnamon
7pm: salad: chicken breast with balsamic, rosemary, and olive oil, strawberries; apple

[Collette]

3/6
WORKOUT:
20 minute interval (stairstepper)
60 minute personal training: i don't remember everything we did - a lot of dynamic, total body conditioning with a concentration on shoulders and back.

DIET:
8am: egg whites whipped with vanilla extract and cinnamon (mmm!), string beans
11:30am: protein shake, almonds, apple
3pm: non-fat cottage cheese with strawberries; green peas
6pm: sole with lemon, mushrooms & bok choy sauteed in soy&sesame, a little bit of organic apple sauce
8pm: 100 cal light whole wheat english muffin (8g fiber!) with a little bit of Rao's tomato sauce & 1 slice soy cheese with oregano = a mini pizza!
and a few handfuls of popcorn at the movies!