Todays Workout is a circuit style workout.  All you will need to complete the workout today besides your body weight is a suitcase and the stairs in your hotel.  Complete 1 set exercise 1, then move on to exercise 2, etc.  Complete 4 total sets of these exercises:

• 1) Squat and Press- 15 reps

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• 2) Pushups- 20 reps
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• 3) Mountain Climbers- 30 reps/leg
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• 4) Crunches- 30 reps
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• 5) Run 3 Flights of stairs

Todays Meal Plan:

Breakfast: 1/2 Cup of Yogurt, 12oz of fruit juice

Lunch: Arby's Ham and Swiss Melt Sandwich with Water

Snack: 1 Cup of blackberries

Dinner: Whopper Jr- NO MAYO, Garden Salad w/ Light Italian Dressing, Water

Your goal each day for food consumption should be as follows for weight loss:

-Consume 1/2g-1g of protein per pound of body weight.  So, if you weigh 145lbs, you should consume somewhere between 75-145g of protein.  You will also want to keep your total caloric intake 10% below your maintainance levels for caloric intake.

If you are trying to increase weight, you should eat .75g-1g  of protein per pound of body weight.  You will want your caloric intake to be 10% above maintainance levels.