Hammer & Chisel Weekly Meal Plan and Workout Schedule 12-14-15
Meal Plan - Week of December 7
This week's meal is based on the Master's Hammer & Chisel meal plan and the theme is SIMPLICITY! I'm on Plan A which is 1200-1400 calories and the following containers: 4 RED, 3 GREEN, 2 YELLOW, 2 PURPLE, 1 BLUE, 1 ORANGE and 2 TSP.
As you will see from my meal plan, I rotate my meals often because I don't want to spend lots of time in the kitchen. Plus I don't mind eating the same foods as long as they are recipes I like!
Most days I practice intermittent fasting which is one of the only ways I can exist on low calories without being incredibly fussy. Monday, Wednesday and Friday on the schedule are "normal" days and I included those in case YOU like to eat breakfast.
I'm doing my meal planning in Plan to Eat now and it saves tons of time and headache. If you are a Plan to Eat user, friend me and we can share recipes! My user name on Plan to Eat is WeighToMaintain.
Check out this week's menu....
[clickToTweet tweet="Need meal planning ideas? Check out this simple clean eating plan." quote="Need meal planning ideas? Check out this simple clean eating plan."]
Links to Recipes:
Most of the meals this week are super simple and don't require a recipe.
Workouts
When this posts, I will have completed about a week and a half of The Master's Hammer & Chisel. I'm trying something new.... I recorded an audio summarizing my first week with Hammer & Chisel. (And in case you wonder why I sound breathless, I was running around my house multi-tasking, so I was!)
You can listen here:
[audio m4a="http://weightomaintain.com/wp-content/uploads/2015/12/Evernote-20151209-11_14_16.m4a"][/audio]
Because I am very sedentary during the day other than my scheduled workouts, I plan to add 30 additional minutes at least 5 days this week. And because Hammer & Chisel is so intense, I'm pretty sure those 30 minutes will just be walking.
| Monday | REST |
| Tuesday | Chisel Balance |
| Wednesday | Hammer Conditioning |
| Thursday | Total Body Hammer |
| Friday | Chisel Agility |
| Saturday | Max Hammer Strength + 10 Minute Ab Hammer |
| Sunday | Total Body Chisel + 10 Minute Ab Chisel |
Goals for the Week
1. I will do six Hammer & Chisel workouts, plus a 30 minute walk five days.
2. I will hit a 500 calorie deficit 6 days per week.
3. I will spend 10-15 minutes reading or listening to personal development every day this week.
Lesson Learned from Last Week
I can bounce back.
I've been struggling recently, but this was a good week. My food has been on point, and I can't even tell you how much I love Hammer & Chisel. I truly feel like a badass rocking the workouts. I am so excited to see how my strength improves over the next 6.5 weeks.
What's your plan?
You can use my plan as an example, or formulate your own. Let's approach the week with enthusiasm and a positive attitude. Good luck!
Print this week's meal plan: Week of December 14
Try Plan to Eat for free: Meal Planner & Grocery Shopping List Maker
You can find past meal plans here: Weekly Meal Plans
Or, my super easy Free Spirit Guide to Meal Planning
Here is the workout program I'm doing now: The Master's Hammer & Chisel