MEAL PLAN 1 

 MEAL 1 - PRE - WORKOUT MEAL
 6-8 EGG WHITES/ 2 WHOLE EGGS 
 2 SLICES EZEKIEL BREAD ( ADD 3RD SLICE AND 1/3
CUP BLUEBERRIES, CHERRIES OR STRAWBERRIES
1/2 AVOCADO 
 MEAL 2 - POST - WORKOUT MEAL
 6 OZ.WHITE FISH (LEAN MEAT, SHRIMP, SALMON, TUNA, CHICKEN )
 3/4 JASMINE RICE  2 CUPS OF SPINACH
 MEAL 3
 GREEK YOGURT, PLAIN YOGURT 
 CHERRIES   CHIA SEEDS
 MEAL 4
 6 oz. TUNA
 2 oz. CUCUMBER
 1 oz. almonds
 MEAL 5
 7 oz. SALMON ( CHICKEN, SHRIMP,WHITE FISH, ETC )
 4 oz. SWEET POTATO 
 3 oz. cucumber or 2 cups SPINACH
         1 -1.5 GALLON OF WATER 
   BCAA WITH YOUR WATER IF YOU LIKE
 THIS MEAL PLAN IS GEAR TOWARD GAINING MASS         
   MEAL PLAN 2 
   MEAL PLAN 3 
 MEAL 1 - PRE - WORKOUT MEAL
 OLD FASHION OATS
 1 CUP STRAWBERRIES 
 CHIA SEEDS 
 1 TBSP PEANUT BUTTER
 MEAL 2 - POST - WORKOUT MEAL
 LEAN MEAT
  2 CUPS SPINACH
 2 SLICES EZEKIAL BREAD
 6-8 ALMOND OR MACADAMIA NUTS
 AVOCADO 
 MEAL 3
 YOGURT 
 CHERRIES, BLUEBERRIES, 6-8 ALMOND
 MEAT 4 
 1 SCOOP OF PROTEIN
 1 BANANA / 1 TBSP PEANUT/ALMOND BUTTER
 GREEN VEGGIES OR 2 CUPS OF SPINACH
 MEAT 5
 LEAN MEAT ( CHICKEN, TURKEY, RED MEAT ETC)
 BEANS - RED, BLACK, ETC OR SWEET POTATO 
 AVOCADO 
            1 GALLON OF WATER
  
  DAILY INTAKE ON WORKOUT DAYS 
PROTEIN  - 130 GRAMS
CARBS -   210 GRAMS
FATS -  50 GRAMS
  REST DAY OR WEEKEND 
PROTEIN  - 130 GRAMS 
CARBS - 50 GRAMS - DROP 160 GRAMS
FATS - 160 GRAMS - TAKE UP YOUR FATS AND EAT MORE VEGGIES 
             1 GALLON OF WATER  

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