Marina Tsapelas (PoloPrincessNYC) 140lbs Weight Loss Diet & Training Plan!

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Marina Tsapelas (PoloPrincessNYC) 140lbs Weight Loss Diet & Training Plan!




My journey was very slow and I made a lot of mistakes along the way. I did a lot of reading and my own decision making regarding my nutrition, and that took a long time to learn and perfect. I just decided when I started this journey that no matter how long it took, I would never look back. Just keep moving forward and have faith that a good solid diet and committed exercise routines will get you there. I promised myself 2 things, I would never starve and I would never stop. I also never put a time on my weight loss goals, which may not work for everyone but definitely worked for me.

When I started out I remember praying that I wouldn’t pass out on the treadmills. I can remember the self talk in my head “You cant die, you cant die you cant die, think of the headlines, “FAT GIRL DIES AT GYM” that was just trying to walk at 3mph on a slight incline. Every visit to the gym I tried to go a little bit faster, longer or higher on that treadmill, just a little bit. It was then that my trainer found me and started me on my road to muscle building.

I got everyone to pitch in for my birthday and Christmas and signed up for twice a week for the next 3 months January of 2011. The help with motivation and encouragement found in working with a personal trainer was indescribable for me. It made me want to work harder so that next time I went I could do better. It also made me accountable. I had an appointment I had to be at… It helped put me in the mindset I needed to be successful.

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PoloPrincessNYC Weight Loss Diet Plan:

I eliminated all juices, sodas and drinks as my first step. I then eliminated all fast food. I then eliminated bread except for my planned cheat meals and have pretty much eaten high protein, low carb for the rest of my journey or carb cycled, limiting carbs to fruits and vegetables, nothing processed this year. I also completely reduced alcohol consumption​ to once a year.

I actually help people with meal plans and really do believe this is tailored to the individual but what I do specifically is, some fasted weight training or cardio then:

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PoloPrincessNYC Daily Diet:

Post Workout: All natural, hormone free Whey protein shake made with just protein and almond milk.

Breakfast: 3 organic eggs, 2 egg whites, 1 cup of chopped veggies (peppers, onions, asparagus) cooked in coconut oil over medium heat. (Sometimes if I’m still hungry I’ll add organic oatmeal with a few berries or a sweet potato)

Snack: Peanut Butter or nuts, carrots, veggies.

Lunch: 4-5oz grilled chicken breast or wild salmon, 1 baked sweet potato, ½ an avocado, 1-2 cups of steamed or sautéed veggies or a salad with olive oil and vinegar

Dinner: 4-5oz grilled chicken breast or ¼ chicken with skin, 150g baked broccoli1-2 cups of steamed or sautéed veggies or a salad with olive oil and vinegar
 
1 clean cheat meal and 1 cheat dessert a week, religiously (looking forward to this kept me from falling off the wagon during the week plenty of times)

If I had to recommend something it would be a heavy breakfast (eggs and sweet potatoes) and decent lunch, a salad with protein and a healthy carb. Dinner is pretty much a salad with grilled chicken. I add a protein shake post workout (most people need a lot more protein a day then they are getting, especially when starting a workout routine, your body craves the protein for strengthening and muscle repair).

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PoloPrincessNYC Training Routine:

One hour of daily cardio, you can mix up days you go on a long stroll with high/low intensity days but daily movement is essential.

Weight training at least 3 times a week, 5 times for optimal results. I do one muscle group per day
 
Monday: Back/Triceps and Cardio.

Tuesday: Cardio.

Wednesday: Legs and Cardio.

Thursday: Chest, Biceps and Cardio.

Friday: Shoulders and Cardio.

Saturday: Cardio.

Sunday: Bootcamp and Core/Abs.

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TrimmedandToned

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