Ham
Gluten free wrap
1/4 large avocado
1 slice cheddar cheese
Avocado mayo
Finibar
Indigo-3G
4 scoops MAG-10
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
Sliced turkey
Gluten free wrap
1/4 large avocado
2 slices cheddar cheese
Avocado mayo
Finibar
Indigo-3G
4 scoops MAG-10
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
Honey garlic pork chops
Roasted baby blond potatoes
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
4 large eggs
2 slices sprouted grain toast
Sauerkraut
Baked chicken breast
1 cup Jasmin rice
3 mile walk
Finibar
Indigo-3G
4 scoops MAG-10
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
Sirloin steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Smoked turkey
Ham
Gluten free wrap
1/4 large avocado
Mixed cheese
Avocado mayo
Finibar
4 scoops MAG-10
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
Homemade Alfredo sauce
Brown rice pasta
Asparagus
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X12 @ orange band
C Supinated grip chin ups 4X10 @ BW
D Band OHP 4X8 @ 20 + red bandsband
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band band
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
Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
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 Constant tension palms up fat gripz DB curls 3X12 per side @ 20
F2 Single arm overhead triceps extensions 3X15 per side @ red band
Sirloin steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Chicken breast
Mixed salad greens
Cherry tomatoes
Blue cheese
Olive oil
Finibar
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
Baked chicken breast
Kidney beans
Jasmin rice
2 macaroons
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
Avocado Mayo
Ketchup
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
Sirloin steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X15 @ black band
C Neutral grip chin ups 4X10 @ BW
D Band OHP 4X12 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band
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
1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Baked chicken breast
Baked sweet potato
Greek yogurt
Quinoa chips
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 Constant tension palms up fat gripz DB curls 3X12 per side @ 20
F2 Single arm overhead triceps extensions 3X15 per side @ red band
Sirloin steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
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
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 Close 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
2 mile walk
Pork chop
Roasted baby blond potatoes
Steamed Brussels sprouts
Scrambled eggs
4 gluten free french toasts
Maple syrup
Finibar
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
New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter