Bag of apples (any kind) 2 apples aday
Daves Killer Bread Organic Light Whole Grain
Justins Almond Butter Classic
Quest chips (any flavor)
Chicken drumsticks
sea salt
Eggs
Rice Cakes (Plain Flavor)
Cashew Nuts sea salt
Gallons of water
Jasmine Rice
Protein: Whey Protein protein
Pre-workout: Raw nutrition pre-workout
Collagen: Vital Proteins®
Fish Oils: Fish Oil 1200 Mg Softgels
Daily Super Greens: Nature’s Truth
Use this code: AB10 to get 10% off when you check out on Raw Nutrition website
(carbs) half of Banana
(carbs) Cereal Rice Chex Mix 1 serving add oat-milk anykind.
(Carbs) Daves Killer Bread 1 slice you can add no sugar jelly or Peanut butter on bread.
(Protein) Turkey Sausage links 3
(Protein) 2 eggs
(carbs) half plain bagel
(Protein) 1 scoop of your protein shake
MEALS:
(carbs) and (Protein)
ONLY CHOOSE ONE
Greek yogurt 1
Cashews half a cup
One banana
Blackberries half a cup
(Protein) chicken tenders six pieces
(Protein) chicken breast 4oz
(Protein) 2 sc0ops Whey Protein Shake in 16oz water
(Protein) Beef 4oz
(Protein) Bison 4oz
(Carbs) 1 cup jasmine rice
(Carbs) 1 Yam potato
Pick 1 carb 1 Protein
Chicken Enchiladas
Mix in a bowl:
1.1 12oz can of chicken (drained)
2.1⁄4 cup enchilada sauce
3.1⁄2 cup 0% fat shredded cheese
Directions:
1.Assemble into 2 Xtreme Wellness High Fiber
tortillas
2.Pour another 1⁄4 cup over the enchiladas
BBQ Chicken Pizza Wrap
Directions:
1)Lay out 1 of Joseph’s Lavish Flatbreads
2)Spread 1⁄4 cup Sugar Free Stubbs BBQ sauce
3)Drain a 12oz can of chicken and use half the
chicken (2 servings)
4)Spread chicken evenly over BBQ sauce
5)Add 1⁄2 cup of 0% fat shredded mozzarella
6)Fold over once or twice
7)Put on frying pan until cheese melts
Spicy Chicken Sandwich
Mix the following in a bowl:
1.1 12.5oz can of chicken
2.2 scoops of Redcon1 Collagen Protein
3.1 cup fat free mozzarella
4.1 egg
5.1 tbsp Dano’s hot chipotle seasoning
Makes two patties
Bake at 400 degrees for 20 mins (flip half way)
Low Fat Quesadilla
Directions:
1.Drain a 12.5 oz can of chicken
2.Lay out two Xtreme Wellness High Fiber tortillas
3.Evenly distribute half the can on 1 tortilla
4.1⁄2 cup of fat free shredded cheddar on the
chicken
5.Place second tortilla on top
6.Spray cooking spray on pan and heat tortilla
until cheese melts
Egg and Cheese Breakfast Taco
Directions:
1.In a bowl scramble 2 egg whites and 2 whole
eggs
2.Pour into frying pan
3.Immediately lay an Xtreme Wellness high fiber
tortilla on top
4.Once egg cooks through flip it, tortilla side down
5.Distribute 1⁄2 cup of fat free shredded cheddar
cheese
6.Fold in half and wait till cheese melts
(Protein) chicken tenders six pieces
(Protein) chicken breast 4oz
(Protein) 2 sc0ops Whey Protein Shake in 16oz water
(Protein) Beef 4oz
(Protein) Bison 4oz
(Carbs) 1 cup jasmine rice
(Carbs) 1 Yam potato
Pick 1 carb 1 Protein
Chicken Enchiladas
Mix in a bowl:
1.1 12oz can of chicken (drained)
2.1⁄4 cup enchilada sauce
3.1⁄2 cup 0% fat shredded cheese
Directions:
1.Assemble into 2 Xtreme Wellness High Fiber
tortillas
2.Pour another 1⁄4 cup over the enchiladas
BBQ Chicken Pizza Wrap
Directions:
1)Lay out 1 of Joseph’s Lavish Flatbreads
2)Spread 1⁄4 cup Sugar Free Stubbs BBQ sauce
3)Drain a 12oz can of chicken and use half the
chicken (2 servings)
4)Spread chicken evenly over BBQ sauce
5)Add 1⁄2 cup of 0% fat shredded mozzarella
6)Fold over once or twice
7)Put on frying pan until cheese melts
Spicy Chicken Sandwich
Mix the following in a bowl:
1.1 12.5oz can of chicken
2.2 scoops of Redcon1 Collagen Protein
3.1 cup fat free mozzarella
4.1 egg
5.1 tbsp Dano’s hot chipotle seasoning
Makes two patties
Bake at 400 degrees for 20 mins (flip half way)
Low Fat Quesadilla
Directions:
1.Drain a 12.5 oz can of chicken
2.Lay out two Xtreme Wellness High Fiber tortillas
3.Evenly distribute half the can on 1 tortilla
4.1⁄2 cup of fat free shredded cheddar on the
chicken
5.Place second tortilla on top
6.Spray cooking spray on pan and heat tortilla
until cheese melts
Egg and Cheese Breakfast Taco
Directions:
1.In a bowl scramble 2 egg whites and 2 whole
eggs
2.Pour into frying pan
3.Immediately lay an Xtreme Wellness high fiber
tortilla on top
4.Once egg cooks through flip it, tortilla side down
5.Distribute 1⁄2 cup of fat free shredded cheddar
cheese
6.Fold in half and wait till cheese melts
One Greek yogurt you can add fruit like, blackberries strawberries, blueberries cinnamon powder
Or have one protein shake with water
ONLY CHOOSE ONE
Quest bars (1 a day)
Rice cakes any flavor (4 a day)
String cheese (4 a day)
Cashews (1 cup a day)
fruit 1 to two cups day.
Any type of fruit
PICK 5 Workouts to do in one day
Smith machine chest workout
50 second break (in between sets)
Warm up with bar for us
3 sets 15 reps – just the bar no weight
3 sets 15 reps – 135 pounds
Seated Incline Hammer Machine
50 second break (in between sets)
1 sets 15 reps – 15 pounds
3 sets 15 reps – 35 pounds
50 second break (in between sets)
2 sets 20 reps – 15 pounds
3 sets 20 reps – 30 pounds
Shoulder Press Smith Machine
50 second break (in between sets)
3 sets 15 reps – 10 pounds each side
3 sets 15 reps – 25 pounds each side
20 reps – 3 sets 10 pounds
20 reps – 3 sets 25 pounds
50 second break (in between sets)
20 reps – 4 sets 15 pounds
20 reps – 4 sets 20 pounds
PICK 5 Workouts to do in one day
1 minute and 30 sec break (in between sets)
Warm up with no weight first 10 reps
20 reps – 3 sets (1) 45 pound plate each side
15 reps – 2 sets (2) 45 pound plate each side
1 minute and 30 sec break (in between sets)
Warm up with no weight first 10 reps
20 reps – 1 sets (1) 45 pound plate each side
20 reps – 1 sets (2) 45 pound plate each side
20 reps – 1 sets (3) 45 pound plate each side
30 reps burnout – 1 sets (1) 45 pound plate each side
50 second break (in between sets)
20 reps – 2 sets 20 pounds
20 reps – 2 sets 40 pounds
20 reps – 2 sets 15 pounds
50 second break (in between sets)
20 reps – 3 sets 15 pounds ( each leg)
50 second break (in between sets)
15 reps – 3 sets 15 pounds
50 second break (in between sets)
15 reps – 3 sets 15 pounds
50 second break (in between sets)
15 reps – 3 sets 15 pounds
15 reps – 3 sets 25 pounds
50 second break (in between sets)
10 reps – 3 sets 12 pound dumbbell
50 second break (in between sets)
10 reps – 3 sets 10 pounds each side
10 reps – 3 sets 20 pounds each side
50 second break (in between sets)
20 reps – 3 sets body weight
20 reps – 3 sets 20 pounds straight bar or plate
PICK 5 Workouts to do in one day
45 minutes of cardio on the stairmaster before (AB Routine) after workout
Russian Twist.
20 reps 3 sets
20 reps 3 sets
30 reps 3 sets
20 reps 3 sets
PICK 5 Workouts to do in one day
Low Row Machine Back Workout
50 second break (in between sets)
2 sets 15 reps – 45 pounds each side
2 sets 15 reps – two 45 pounds each side
50 second break (in between sets)
20 reps – 2 sets 15 pounds
20 reps – 2 sets 20 pounds
20 reps – 2 sets 30 pounds
20 reps – 2 sets 60 pounds
20 reps – 1 sets 80 pounds
50 second break (in between sets)
20 reps – 3 sets 30 pounds
20 reps – 3 sets 60 pounds
50 second break (in between sets)
20 reps each arm – 3 sets 25 pounds
20 reps each arm – 3 sets 15 pounds
20 reps – 2 sets 15 pounds
20 reps – 2 sets 25 pounds
20 reps – 2 sets 35 pounds
PICK 5 Workouts to do in one day
50 second break (in between sets)
20 reps each arm – 3 sets 15 pounds
20 reps each arm – 3 sets 20 pounds
20 reps – 1 sets 10 pounds
20 reps – 1 sets 15 pounds
20 reps – 1 sets 20 pounds
30 to 45 minutes of cardio on the stair-master after work out
PICK 5 Workouts to do in one day
Dumbbell Squat super set with Front squats
50 second break (in between sets)
3 sets 20 reps – 30 pounds each side then super set with front squat 3o pounds 20 reps
Cable Kickbacks hold for 5 sec each rep
50 second break (in between sets)
3 sets 20 reps – 20 pounds each leg
3 sets 20 reps – 15 pounds each leg
Barbell B Stance Hip Thrusts
50 second break (in between sets)
3 sets 20 reps – 30 pounds each side
Hack squat
50 second break (in between sets)
3 sets 15 reps – 45 pounds each side
3 sets 10 reps – two 45 pounds each side
Reverse Hack squat
50 second break (in between sets)
3 sets 15 reps – 45 pounds each side
3 sets 10 reps – two 45 pounds each side
Smith machine box squats
50 second break (in between sets)
3 sets 20 reps – 45 pounds each side
10 Stomps
50 second break (in between sets)
3 sets 20 reps – 60 pounds each foot
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