06/08 Day 4: Rest Day - Base Template

Weigh in: 151.1

Non-Weight Training Day

Meal 1:

3 oz lean protein - chicken breast
1 cup greens - broccoli
15g fat - olive oil
20g carbs - watermelon

Meal 2:
3 oz lean protein - chicken
1 cup greens - romaine lettuce
15g fat - avocado
20g carbs - brown rice

Meal 3:
3 oz lean protein - chicken
1 cup greens - romaine lettuce
15g fat - avocado
20g carbs - brown rice

Meal 4:
3 oz lean protein - chicken
1 cup greens - lettuce
15g fat - avocado

Meal 5:
3 oz lean protein - chicken
1 cup greens - lettuce
15g fat - avocado

06/07 Day 3: Moderate training - Base Template

Weigh in: 152.1

Training after 3 meals

Meal 1: 

Wake up

3 eggs (fat and protein)

1 cup spinach

olive oil - 30g healthy fats (2 servings)

Meal 2:

3-5 hours after last meal

3 oz chicken breast

1 cup broccoli

15g healthy fats (1 serving) - olive oil

Meal 3:

1-3 hours before workout

3 oz grilled chicken breast 

1 cup greens - broccoli

7g healthy fats - olive oil

3  cups watermelon (18g carbs)

5 oz sweet potato (32g carbs)

Meal 4:

During workout, drink 50g powerade and 1 scoop protein

Meal 5:

40 minutes post workout

3 oz lean protein - grilled chicken breast

1 cup greens - broccoli

7g healthy fats - olive oil

50g carbs - blueberries, strawberries, whole wheat pasta

Meal 6:

Bedtime

20g casein protein in water

15g fats

50g healthy carbs

06/06 Day 2: Light training - Base Template

Training after 2 meals

Weigh in: 152 lb

Meal 1:

3 oz turkey bacon (lean meat)

1 cup asparagus (1 handful greens)

1 oz almonds (15g fat)

Meal 2:

1-3 hours before workout
3 oz lean vegan sausage

1 cup broccoli
tsp olive oil
grapes/blueberries (20g carbs)


Meal 3:
DURING WORKOUT
2/3 during, 1/3 after
20g whey protein
30g red powerade

Meal 4:
40 mins after workout is over
3 oz lean vegan sausage
1 cup greens - broccoli
7g fats - olive oil
30g carbs - grapes/blueberries

Meal 5:
lean vegan sausage, eggs
1 cup mushrooms
15g fat - olive oil
30g carbs - strawberries, blueberries

Meal 6:
Bedtime
20g casein protein in water
15g fat - olive oil
15g carbs - strawberries

06/05 Day 1: Moderate training - Base Template

Weigh in: 152 lb 

Train after 2 meals

Meal 1 (wake up)

1 cup raw spinach & mushrooms

3 eggs
1 egg white
1 oz turkey bacon
1 tsp olive oil

Meal 2 (1-3 hours before workout)

3 oz ground chicken breast (18g protein)

5.2 oz sweet potato (30g carbs)

1 cup broccoli (handful greens)

1.5 tsp olive oil (7g fat - 1/2 serving)

Meal 3

During workout, drink 20g (1 scoop) whey protein in water, and 1 grape powerade (50g workout carbs)

Meal 4 (40 minutes post workout)

3 oz grilled chicken breast (18g protein)

7 oz sweet potato (40g carbs)
10 oz watermelon (7.5g carbs)

1 cup asparagus (handful greens)

1.5 tsp olive oil (7g fat - 1/2 serving)

Meal 5 (2-4 hours after last meal)

3 oz any lean meat of choice

1 cup broccoli

2.5 oz brown rice

4.1 oz avocado

Meal 6 (bedtime)

20g (1 scoop) protein in water

weighed 30g peanut butter (15g fat - 1 serving)

1 1/3 slice of ezekiel bread