Rachel Mac Quest Workout Challenge

Rachel Mac photo: Rachel Mac

Yesterday was my last day on the 28 day STRIPPED Tosca diet. I will do pictures and stats with results hopefully tonight.

Here is my last meal on the plan, and since it was my OFF DAY yesterday there is NO DEFICIT!

Breakfast:

Walnuts, 0.5 oz (14 halves) 95 2 9 2
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0

Breakfast TOTALS: 344 55 13 8

Lunch:

Baked Potato, with skin, 0.5 large (3" to 4-1/4" dia. 139 32 0 4
Margarine butter blend, 60% corn oil margarine and 40% butter, 1 tbsp 102 0 11 0
Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Lunch TOTALS: 404 41 25 8

Dinner:

Water, bottled, 1 serving 0 0 0 0
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Lemon Juice, 5 wedge yields 7 3 0 0
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3

Dinner TOTALS: 225 12 5 36

Snack:

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Pepper Cayenne or Red, 1 tsp 6 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1

Snack 1 TOTALS: 218 28 2 25

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,690 170 53 150


I would recommend any of Toscas Clean Eat Diet books, and will continue my eating challenge with Carolyn (on Fabulous Fitness Team) and the 28 day Challenge she created.


Since I completed this meal plan challenge I decide to do Rachel Macs Workout Challenge she has posted on her Quest blog. Love Rachel!

It is a 4 day workout and its just a basic workout that works, so I will do this challenge for the next few weeks. Its heavy and short just the way I like it, but covers all body parts.....sweet!

Here is my workout today:
Workout - Rachel Mac Back and Bicep (I only did 2 sets should be 3 sets)
Time of workout = 25 min + 5 min warm up
Cals burned = 75

Rachel Mac 4 Day workout

Warm up:
Zumba march
Arm circles arm chest openers
Overhead arms
Jacks and T -Jacks

Back:
Lat pull downs -15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extensions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

Here is the FULL Rachel Mac workout, plus she has a great egg recipe I will be making as mini muffins.
blog.questproteinbar.com/the-rachel-mac-workout/

MISSION = BIKINI