1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Cottage cheese
Cherries
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X25 @ red band
C Pronated grip chin ups 4X10 @ BW
D Single band OHP 4X12 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band band
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Cottage cheese
Cherries
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X12 @ BW
D Single leg glute bridges 4X12 per side @ BW
E Band pull throughs 4X12 @ orange band
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW
Ground beef
Gluten free bun
1/4 large avocado
1 slice cheddar cheese
Roasted baby blonde potatoes
Mayo
Ketchup
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X20 @ 40
C Band pull downs 4X12 @ black band
D Low to high single arm flies 4X10 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 slices sprouted grain bread
Smoked turkey
1/4 large avocado
Skellig cheese
Tomato
Avocado mayo
3 mile walk
Cottage cheese
Carrots
Indigo-3G
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ black band
E Double banded good mornings 4X12 @ orange bands
F1 Reverse crunches 3X12
F2 Single arm planks 3X12 seconds per side
Chicken breast
Brussels sprouts
Jasmin rice
BBQ sauce
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Chicken breast
Chickpea pasta homemade mac and cheese
BBQ sauce
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Bent over straight arm rows 4X12 @ red bands
B Feet elevated pushups 4X25 @ BW
C Wide supinated grip pull ups 4X10 @ BW
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band
3 beef hot dogs
3 gluten free buns
Chili
Mixed cheese
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Single leg hip thrusts 4X12 per side @ BW
D Slider reverse lunges 3X10 per side @ 80
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X10 @ 40
F2 Standing calf raises 3X20 @ 40
New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
Smoked turkey
Ham
Gluten free wrap
1/4 large avocado
2 slices pepper jack cheese
Avocado mayo
Cottage cheese
Baby carrots
Indigo-3G
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X25 @ red band
C Neutral grip chin ups 4X10 @ BW
D Single band OHP 4X12 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band band
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
Smoked turkey
Ham
Gluten free wrap
1/4 large avocado
2 slices pepper jack cheese
Avocado mayo
Cottage cheese
Baby carrots
Indigo-3G
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X12 @ BW
D Single leg glute bridges 4X12 per side @ BW
E Band pull throughs 4X12 @ orange band
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW
Ground beef
Brown rice pasta
Spaghetti sauce
Roasted Brussels sprouts
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X20 @ 40
C Band pull downs 4X12 @ black band
D Low to high single arm flies 4X10 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band
New York strip steak
Blue cheese cream sauce
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Olive oil
Butter
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ black band
E Double banded good mornings 4X12 @ orange bands
F1 Reverse crunches 3X12
F2 Single arm planks 3X12 seconds per side
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Bent over straight arm rows 4X12 @ red bands
B Feet elevated pushups 4X25 @ BW
C Wide supinated grip pull ups 4X10 @ BW
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band
Ground beef
Gluten free bun
Roasted baby blond potatoes
1 slice cheddar cheese
Tomato
Avocado Mayo
Ketchup
Chicken
White rice
Black beans
Guacamole
Cheese
Sour cream
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Single leg hip thrusts 4X12 per side @ BW
D Slider reverse lunges 3X10 per side @ 80
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X10 @ 40
F2 Standing calf raises 3X20 @ 40
Smoked turkey
Gluten free wrap
1/4 large avocado
2 cheddar cheese
Avocado mayo
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X25 @ red band
C Supinated grip chin ups 4X10 @ BW
D Single band OHP 4X12 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band band
Ham
Gluten free wrap
1/4 large avocado
2 slices pepper jack cheese
Avocado mayo
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X12 @ BW
D Single leg glute bridges 4X12 per side @ BW
E Band pull throughs 4X12 @ orange band
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW
Chicken breast
BBQ sauce
Roasted Brussels sprouts
Baked sweet potato
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Olive oil
4 large eggs
2 slices sprouted grain toast
Sauerkraut
3 mile walk
2 cans tuna
Gluten free pasta
Tomato
Avocado mayo
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X20 @ 40
C Band pull downs 4X12 @ black band
D Low to high single arm flies 4X12 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Smoked turkey
Gluten free wrap
1/4 large avocado
1.5 slices cheddar cheese
Avocado mayo
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ black band
E Double banded good mornings 4X12 @ orange bands
F1 Reverse crunches 3X12
F2 Single arm planks 3X12 seconds per side
4 large eggs
2 slices sprouted grain bread
Butter
Sauerkraut
Sliced turkey
Gluten free wrap
1/4 large avocado
2 slices pepper jack cheese
Avocado Mayo
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Bent over straight arm rows 4X12 @ red bands
B Feet elevated pushups 4X25 @ BW
C Wide supinated grip pull ups 4X10 @ BW
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band
Ground beef
Gluten free bun
1 slice cheddar cheese
Tomato
Baked sweet potato
Mayo
Ketchup
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 mile walk
Indigo-3G
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Single leg hip thrusts 4X12 per side @ BW
D Slider reverse lunges 3X10 per side @ 80
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X10 @ 40
F2 Standing calf raises 3X20 @ 40