Day 1 workout Day 2 workout Day 3 workout Off day Day 4 workout Day 5 workout Off day

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

3 large eggs 3 large eggs 3 large eggs 3 large eggs 3 large eggs 3 large eggs 3 large eggs
2 slices whole 2 slices whole 2 slices whole 2 slices whole 2 slices whole 2 slices whole 2 slices whole
wheat toast wheat toast wheat toast 2 slices turkey wheat toast wheat toast wheat toast
1 scoop protein ½ apple ½ apple bacon ½ apple ½ apple ½ apple
Mid morning Mid morning Mid morning Mid morning Mid morning Mid morning Mid morning
1 scoop protein 2 scoops protein 1 scoop protein 1 can tuna 2 scoops 1 scoop protein 1 can tuna
1 Tbsp peanut ½ banana 1 Tbsp peanut 1oz walnuts protein 1 Tbsp peanut 1oz walnuts
butter butter 2 cups lettuce ½ banana butter 2 cups lettuce
1 slice whole 1 slice whole ½ tomato 1 slice whole ½ tomato
wheat toast wheat toast wheat toast
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
1 can tuna 6oz Star-Kist 6oz deli turkey 6” turkey sub 1 can tuna 6oz Star-Kist 6” turkey sub
1 Tbsp Mayo tuna steaks 1slice cheese 1 Scoop Protein 1 Tbsp Mayo tuna steaks 1 Scoop Protein
2 slices whole 1 ½ tomato 1 Tsp mayo 2 slices whole 1 ½ tomato
wheat toast 2cup salad 2 slices whole wheat toast 2cup salad
½ cup lettuce 1 Tsp dressing wheat bread ½ cup lettuce 1 Tsp dressing
Pre workout Pre workout Pre workout Pre workout Pre workout Pre workout Pre workout
1 scoop Protein 1 scoop Protein 1 scoop Protein 1 scoop Protein 1 scoop Protein
1 banana ½ apple 1 banana 1 banana ½ apple
Post workout Post workout Post workout Post workout Post workout Post workout Post workout
1 scoop Protein 1 scoop Protein 1 scoop Protein 1 scoop Protein 1 scoop Protein
1 scoop Casein 1 scoop Casein 1 scoop Casein 1 scoop Casein 1 scoop Casein
20 oz Gatorade 20 oz Gatorade 20 oz Gatorade 20 oz Gatorade 20 oz Gatorade
sweets sweets sweets sweets sweets
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
8oz Chicken 6oz Salmon Taco Salad 8oz Steak 8oz Chicken 8oz Baked Fish 8oz round beef
1c green veggie ½ c brown rice 8oz round beef 1 cup veggie 1c green veggie ½ c brown rice 1 whole wheat
½c brown rice 1c veggies ½ c Black ½ c brown rice ½c brown rice 1c veggie bun
beans ½ c lettuce
¼c cheese ½ tomato
2 c salad 1 c veggie
1Tspn Ranch
Bedtime snack Bedtime snack Bedtime snack Bedtime snack Bedtime snack Bedtime snack Bedtime snack
2 scoops casein 1 scoop casein 2 scoops casein 2 scoops casein 2 scoops casein 2 scoops casein 2 scoops casein
2oz walnuts 2Tsp peanut 2oz walnuts 2Tsp peanut
butter butter
2 slice whole 2 slice whole
wheat wheat
Workout 1 Workout 2 Workout 3 Workout Workout 4 Workout 5 Workout
Chest/Triceps Back/Biceps Shoulders/legs Day off Push/Extend Pull/Curl Day off
Incline Presses Front lat Pulls Front laterals Aerobics Bench Presses Lat Pull downs Aerobics
Bench Presses Cable Rows Bent Laterals Stretches Military Presses Lateral Raises Stretches
Pec deck/Flyes T-bar Rows Side Lateral French Presses E-z Curls
French Presses Hyperextentions Leg Presses Leg Presses Leg Curls
Cable Presses Hammer Curls Leg Extensions Calves Good Mornings
Upright Presses Alternate Curls Leg Curls Calves
Calves E-z Curls Calves
Calves