JUMP START TO BECOMING LEAN
For male body builders
2,000-2,500 calorie meals
2 options for training days and one for days off
SHOPPING
LIST
1.
Mochatonix
2.
TLS on the go protein shakes
3.
eggs oatmeal
4.
green tea bags
5.
greek yogurt
6.
blueberries
7.
sprouted bread
8.
5oz fresh/can salmon
9.
Red bell pepper
10.
Olive oil
11.
Black coffee
12.
Apple
13.
Fat free Milk
14.
Potatoes
15.
Spinach
16.
Shrimp
17.
5 oz chicken breast
18.
Broccoli
19.
8oz low fat cottage cheese
20.
Walnuts
21.
Black beans
22.
6 oz grass-fee beef, lion cut
23.
Red wine
24. Louis
Rich Turkey Smoked Sausage
25. Kellogg's Complete Oat Bran Flakes
26. flaxseed
oil
27. 2 sliced small bananas
28. Canned Light Tuna
29. Fat-Free Mayonnaise
30. ¼
cup sliced Onions
31. sliced Pickle
32. Wheat
Tortilla Wrap
33. Peppers,
34. Lettuce
35. Mushrooms
36. Tomatoes
37. 1
Apple
38. 1
tbsp Natural Peanut Butter
WORKOUT DAY OPTION -1
PRE WORKOUT
1 scoop
MOCHATONIX
POST WORKOUT
1 scoop TLS
protein shake
1 cup of
milk
½ medium
baked potato
BREAKFAST 2
3 egg whites
1/2 cup
oatmeal
1 cup green
tea
LUNCH
1 slice
sprouted breaded
1 can (5oz)
salmon
2 cups
spinach
1 cup red
bell pepper
3 oz shrimp
2 tsp olive
oil
1 cup green
tea
MID DAY
SNACK
TLS protein
shake
*4oz. plain Greek Yogurt
½ cup blueberries
DINNER
5 oz chicken
breast/grass-fed beef, lion cut
½ cup quinoa
1 cup
broccoli
BED TIME
SNACK
8 oz low fat
(1%) cottage cheese
1 oz walnuts
WORKOUT DAY OPTION-2
PRE WORKOUT
1 scoop
MOCHATONIX
POST WORKOUT
1 scoop TLS
protein shake
1 cup of
milk
½ medium
baked potato
BREAKFAST 1
3 egg whites
1/2 cup
oatmeal
1 cup green
tea
LUNCH
5oz shrimp
½ cup black beans
1 cup green tea
MID DAY SNACK
TLS protein
shake
*4oz. plain Greek Yogurt
½ cup blueberries
DINNER
6 oz salmon/talpia
1 cup broccoli
*1 cups spinach
2 cups red bell pepper
2 tsps olive oil
5 oz red wine
BEDTIME SNACK
8 oz low-fat (1%) cottage cheese
REST DAY
1 TLS protein shake
1 apple
BREAKFAST 1
2 ounces cooked Louis Rich Turkey Smoked Sausage
3/4 cup Kellogg's Complete Oat
Bran Flakes
1 cup fat-free milk
1 teaspoon flaxseed oil
2 sliced small bananas
MID MORNING SNACK
TLS protein
shake
*4oz. plain Greek Yogurt
½ cup blueberries
LUNCH
1 can of Canned Light Tuna
1 tbsp Fat-Free Mayonnaise
¼ cup sliced Onions
1 sliced Pickle
1 whole Wheat Tortilla Wrap
½ cup Peppers, Lettuce, Mushrooms, and Tomatoes, if desired
1 Apple
1 tbsp Natural Peanut Butter
* Mix together the tuna with
mayonnaise, onions, and the pickle. Spread over a whole wheat small tortilla
wrap and then fill with the chopped vegetables of your preference (mushrooms,
peppers, tomatoes, etc). Roll up and serve. Have an apple smeared with peanut
butter afterward for something sweet and to provide some healthy fats to slow
down the digestion of this meal.
MID DAY
SNACK
TLS protein
shake
*4oz. plain Greek Yogurt
½ cup blueberries
DINNER
6 oz tilapia/chicken
breast/grass-fed beef, lion cut
1 cup quinoa
1 cup
broccoli
5 oz red
wine
BEDTIME
SNACK
8oz low-fat
(1%) cottage cheese
1 oz walnuts
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