#FREAKMODE: ALEX SAVVAS 12-WEEK FITNESS PLAN

BUILD MUSCLE
30% PROTEIN, 40% CARBS, 30% FATS

Based on Alex Savvas personal BMR (below is a sample plan)

MEAL 1
3 whole eggs + 3 egg whites
1 whole wheat wrap
- with tbsp extra virgin olive oil
1 cup vegetables
3 grams of fish oil

CALORIES

PROTEIN

CARBS

FAT

291
130
120
37
0

31
4
0
1
0

13
23
0
7
0

15
3
14
0
3

118
120
0
200
30
0
0

20
0
0
10
1
0
0

5
31
0
6
1
0
0

2
0
0
16
2.5
3
0

280
300
22
120
10

50
6
2
0
0

0
64.5
4.5
0
0

8
1.5
0
14
0

236
240
120
70
0

40
0
1
1
0

10
62
29
15
0

4
0
0
.5
0

421
198
22
120
10

69
2.5
2
0
0

0
47
4.5
0
0

14
.25
0
14
0

120
210

23
5

9
3

0
20

MEAL 2
1 scoop Vegan Freak
1 banana
5 grams of fiber
2 tbsp natural peanut butter
1 cup almond milk
3 grams of fish oil
1 serving Greens Freak

MEAL 3
8 oz skinless chicken breast
1 1/2 cups brown rice
1 small garden salad
- with tbsp extra virgin olive oil
and 1 tbsp balsamic vinegar

MEAL 4
2 scoops Vegan Freak
2 bananas
1 cup apple juice
1 cup berries
1 serving Greens Freak

MEAL 5
8 oz lean steak
8 oz sweet potato
1 small garden salad
- with tbsp extra virgin olive oil
and 1 tbsp balsamic vinegar

MEAL 6
1 cup non fat greek yogurt
1/4 cup almonds

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