Make it creamier. Swap the mayo for greek yogurt or do half and half.
Bananas
Apples
Instant Oatmeal
Daves Killer Bread Organic Light Whole Grain
Justins Almond Butter Classic
Quest chips (any flavor)
Quest bars (any flavor)
Chicken drumsticks
sea salt
Eggs
Rice Cakes (Plain Flavor)
Cashew Nuts sea salt
Gallons of water
Jasmine Rice
Cereal: Chex Mix(any kind)
Oat milk
No fat Beans
(Protein) 2 eggs
(carbs) half of Banana
(Carbs) Oatmeal 2 bags
(carbs) Cereal 1 serving
(carbs) Half a bagel
(Protein) egg whites 1 cup
(Protein) Turkey Sausage | 4 Turkey Sausage
MEALS:
(carbs) and (Protein)
ONLY CHOOSE ONE
1 cup of blueberries
One quest bar
Half a banana
One bag of oatmeal
(Steak) 3oz of steak or 1 cup
(Protein) Ground chicken cup and a half
(Protein) lean Ground beef cup and a half
(Protein) Chicken drumsticks 2 drumsticks.
(Carbs) Jasmine Rice 1 cup
(Fruit) 1 Apple
(Fruit) 1 Orange
(Carbs) White Sweet Potato 1
(Carbs) Mission Carb Balance Spinach wrap 1
(carbs) and (Protein) with (fruit)
Or you can have:
Ingredients:
You can use drumstick chicken or chicken breast. (Protein)
Make it creamier. Swap the mayo for greek yogurt or do half and half.
(Steak) 3oz of steak or 1 cup
(Protein) Ground chicken cup and a half
(Protein) lean Ground beef cup and a half
(Protein) Chicken drumsticks 2 drumsticks.
(Carbs) Jasmine Rice 1 cup
(Carbs) White Sweet Potato 1
(Fruit) 1 Apple
(Fruit) 1 Orange
(Carbs) Mission Carb Balance Spinach wrap 1
(carbs) and (Protein) with (fruit)
Quest bars (1 a day)
Rice cakes any flavor (2 a day)
String cheese (4 a day)
Cashews (1 cup a day)
Any type of fruit
20 reps – 2 sets 25 pounds (each Side)
15 reps – 3 sets 45 pounds (each Side five second holds at the top each set)
Smith machine Squats
3 sets 15 reps – 25 pounds each side
3 sets 10 reps – 45 pounds each side
Walking lunges
1 sets 20 reps – 25 pounds
1 sets 20 reps – 35 pounds
1 sets 20 reps – 45 pounds
20 reps – 2 sets 45 pounds each side
20 reps – 1 sets 2, 45 pound plates each side
15 reps – 1 sets 4, 45 pound plates each side
5 to 10 reps – 1 sets 6, 45 pound plates each side
Bulgarian Split Squat
3 sets 15 reps – 15 pounds
3 sets 8 reps – 20 pounds
3 sets 5 reps – 30 pounds
30 minutes of cardio before on the stair stepper (AB Routine) after workout:
30 reps 3 sets – setups
10 reps 3 sets – sunrise planks
20 reps 3 sets – crunches
40 reps 3 sets – mountain climbers
Rope two hand tricep pulldown
3 sets 15 reps – 15 pounds
3 sets 12 reps – 20 pounds
Standing Bicep curls
3 sets 15 reps – 5 pounds each side (one hand at a time)
3 sets 15 reps – 10 pounds each side (one hand at a time)
Standing hammer curls
3 sets 15 reps – 5 pounds each side (one hand at a time)
3 sets 15 reps – 10 pounds each side (one hand at a time)
Standing hammer curls
3 sets 15 reps – 5 pounds each side (one hand at a time)
3 sets 15 reps – 10 pounds each side (one hand at a time)
Sitting Bicep curls
3 sets 15 reps – 10 pounds each side
3 sets 15 reps – 15 pounds each side
ONE HANDED CABLE TRICEP PULLDOWN
3 sets 15 reps – 5 pounds each side (one hand at a time)
3 sets 15 reps – 10 pounds each side (one hand at a time)
ONE HANDED dumbbell TRICEP EXTENSION
3 sets 15 reps – 5 pounds each side (one hand at a time)
30 minutes of cardio before (AB Routine) after workout:
30 reps 3 sets – setups
10 reps 3 sets – sunrise planks
20 reps 3 sets – crunches
40 reps 3 sets – mountain climbers
30 minutes of cardio on the stairmaster or 45 minutes of cardio outside before (AB Routine) after workout
Kettlebell Deadbug Pullover
20 reps 3 sets
Inchworm
20 reps 3 sets
Glute Bridge March
30 reps 3 sets
30 reps 3 sets
20 reps 3 sets
One-Arm Dumbbell Row
15 reps 3 sets – 15 pounds
15 reps 3 sets – 20 pounds
8 to 9 reps 3 sets – 35 pounds
Lat Pull Down
15 reps 3 sets – 30 pounds
15 reps 3 sets – 40 pounds
8 to 9 reps 3 sets – 50 pounds
Back Cable Rows
15 reps 3 sets – 20 pounds
15 reps 3 sets – 30 pounds
20 reps 3 sets – 30 pounds
Bent over row smith machine
15 reps 3 sets – 10 pounds
15 reps 3 sets – 25 pounds
Renegade Rows
15 reps 3 sets – 10 pounds
15 reps 3 sets – 15 pounds
Reciprocal Rows
15 reps 3 sets – 10 pounds
15 reps 3 sets – 15 pounds
10 reps 3 sets – 35 pounds
8 reps 3 sets – 45 pounds
30 minutes of cardio before (AB Routine) after workout:
20 reps 3 sets – setups
10 reps 3 sets – sunrise planks
20 reps 3 sets – crunches
40 reps 3 sets – mountain climbers
Dumbbell Deficit Reverse Lunge
2 sets 20 reps – 15 pound dumbbells
2 sets 20 reps – 20 pounds dumbbells
2 sets 15 reps – 25 pounds dumbbells
Abductor Workout Machine
20 pounds 1 sets 12 reps
30 pounds 2 sets 12 reps
60 pounds 2 sets 12 reps
Sumo Romanian Deadlift
Warm up with the bar first
135 pounds 3 sets 10 reps
75 pounds 2 sets 10 reps
50 pounds 2 set 15 reps
Leg Extension
20 pounds 2 sets 20 reps
30 pounds 2 sets 20 reps
40 pounds 2 sets 15 reps
Burn out set 30 pounds
Box jump
20 reps 4 sets (6 second break in between sets)
30 minutes of cardio before (AB Routine) after workout:
20 reps 3 sets – setups
10 reps 3 sets – sunrise planks
20 reps 3 sets – crunches
40 reps 3 sets – mountain climbers
20 minutes of cardio before on the stair stepper (AB Routine) after workout.
30 reps 3 sets – setups
10 reps 3 sets – sunrise planks
20 reps 3 sets – Full Crunches
40 reps 3 sets – Mountain Climbers