Lee Labrada's 12-Week Lean Body Trainer - Week 5, Day 29

We're moving on to week five now and things are looking good. Let's head into the gym to get going with your chest, shoulders, and triceps workout.

Previous | Main | Next

We're moving on to week five now and things are looking good. Let's head into the gym to get going with your chest, shoulders, and triceps workout.

Week 5, Day 29 Chest, Shoulders & Triceps!
Watch the video: 3:21


Nutrition

Your recommended meals this week are Chicken in a Bag and Yam Muffins. I love these recipes because they combine taste, healthy nutrition, and convenience, and fit perfectly into the Lean Body Nutrition Program. To learn how to make these foods, check out the complete recipes in the Lean Body Recipes Guide.

Labrada's 7 Day Meal Plan PDF (155 KB)

Chicken In A Bag

Estimated Prep Time: 10 min
Estimated Cook Time: 60 min

Makes 4 servings

This is a dish you can prep ahead of time and place in the fridge. Pop it in the oven when you get home. You can also increase the ingredients to make as many servings as you want for lunches or another dinner.

Ingredients
Cooking Materials
  • Large cooking bag
  • 9- by 13-inch baking pan
Directions
  1. Preheat oven to 350 degrees
  2. Rinse the chicken breasts with cold water and pat dry with paper towels. Sprinkle both sides with flower.
  3. Set the cooking bag on the baking pan. Into the bag, place the chicken, potatoes, onion, carrots, and mushrooms.
  4. In a microwave-safe cup, heat the bouillon cubes with 1 cup of water on high for 1 min. Stir to dissolve the cubes, and add the garlic, bay leaves, thyme, and pepper. Pour this over the chicken and vegetables, along with the wine. Close the bag with it's tie. (If you're prepping this in the morning, put the bag in the fridge still sitting in the baking dish.)
  5. Place in the oven and bake for 60 min.

Chicken in a bag PDF (78 KB)

Yam Muffins

Estimated Prep Time: 10 min
Estimated Cook Time: 30-35 min

Makes 18 muffins

Feel free to mix in dried cherries, nuts, chopped figs, peaches, or dates.

Ingredients
Cooking Materials
  • Large mixing bowl
  • Small mixing bowl
  • Muffin tin with 18 cups
  • Foil muffin liners (optional)
Directions
  1. Preheat the oven to 350 degrees.
  2. In a large mixing bowl, stir together the oat bran, baking soda, baking powder, allspice, and cinnamon. In a small bowl, mix the shredded yam, egg whites, molasses, applesauce, and oil. Pour thewet mixture, and stir to mix thoroughly.
  3. Fill the muffin cups about level (I use the foil liners for no mess or sticking) Bake for 30 to 35 min. Test with a toothpick; it should come out with nothing sticking to it. If the muffins need some more time, put them back for a few min, then test again.

Muffins PDF (80 KB)

The Workout

Chest/Shoulders/Triceps Workout

Tomorrow you have a 30 minute cardio session planned, so try and do it first thing in the morning so you don't skip it. And, I'll be talking about why weight training is necessary to help transform your body.

Learn More Here! Go Now!

Previous | Main | Next