T Nation

Just Wingin' It

Sunday

Temp: 97.9
Weight: 170.2

Spike shotgun

3 poached eggs
2 slices sprouted grain bread
Cheddar cheese

3 mile walk

Sliced turkey
Gluten free wrap
1 slice pepper jack cheese
Tomato
Avocado mayo

1 scoop Metabolic Drive
2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil

Monday:

Temp: 97.4
Weight: 168.2

Spike shotgun

4 large eggs
2 slices sprouted grain bread
Butter

2 mile walk

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

Lemon butter chicken breast
Jasmin rice
Snow peas

1 scoop Metabolic Drive

Tuesday:

Temp: 97.9
Weight: 168.2

Spike shotgun

4 large eggs
2 slices sprouted grain bread
Butter

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

Wednesday:

Temp: 97.6
Weight: 168.8

Spike shotgun

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

1 scoop Metabolic Drive

Thursday:

Temp: 97.7
Weight: 169.2

Spike shotgun

4 large eggs
2 slices sprouted grain bread
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

1 scoop Metabolic Drive

Monday:

Temp: 97.3
Weight: 167.0

Black tea

2 scoops Metabolic Drive
2 tablespoons milled flax seed

1 scoop Metabolic Drive
2 handfuls mixed nuts

Finibar

Indigo-3G

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

Sauteed chicken tenders
Asparagus

2 mile walk

2 scoops Metabolic Drive
2 tablespoons peanut butter
70% dark chocolate

Tuesday:

Temp: 96.8
Weight: 166.8

Green tea

4 large eggs
2 slices sprouted grain bread
Butter

Frito pie

Greek yogurt

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

Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil

1/2 pint gelato

1 scoop Metabolic Drive

Wednesday:

Temp: 97.3
Weight: 170.0

Green tea

4 large eggs
2 slices sprouted grain toast
Butter

Tuna
Boiled eggs
2 slices whole wheat bread
2 slices cheddar cheese
Tomato
Mayo

Greek yogurt

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 Metabolic Drive
2 tablespoons peanut butter
70% dark chocolate

Thursday:

Temp: 97.7
Weight: 170.6

Green tea

4 large eggs
2 slices sprouted grain bread
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
Jasmin rice
Green beans

Gelato
1 scoop Metabolic Drive

Friday:

Temp: 97.3
Weight: 170.8

Green tea

4 large eggs
2 slices sprouted grain bread
Butter

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 mile walk

Gelato
1 scoop Metabolic Drive

Saturday:

Temp: 98.3
Weight: 170.8

Green tea

Scrambled eggs
Mixed cheese
3 corn tortillas

Finibar

Greek yogurt
2 macaroons

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

Sirloin steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter

2 mile walk

1 scoop Metabolic Drive

Sunday

Temp: 97.6
Weight: 170.8

Green tea

2 scoops MAG-10

2 mile walk

1 slice cheddar cheese
2 slices pepperoni
3 macaroons

Baked chicken breast
Baked sweet potato

1 scoop Metabolic Drive
2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

Monday:

Temp: 97.2
Weight: 171.4

2 large eggs
1 cup egg whites
Spinach
Coconut oil

Tuna
2 slices whole grain bread
2 slices cheddar cheese
Mayo

Greek yogurt
Quinoa chips

Indigo-3G

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

5 cheese enchiladas
Black beans
Mexican rice

2 mile walk

1 scoop Metabolic Drive

Tuesday:

Temp: 97.5
Weight: 172.0

2 large eggs
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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
Jasmin rice
Broccoli
BBQ sauce

1 scoop Metabolic Drive

Wednesday:

Temp: 97.3
Weight: 170.6

Green tea

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 mile walk

1/2 pint gelato
1 scoop Metabolic Drive

Thursday:

Temp: 97.3
Weight: 171.8

2 large eggs
1 cup egg whites
Spinach
Coconut oil

Chicken breast
Snow peas

Greek yogurt
Quinoa chips

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

3 beef enchiladas
Black beans
Mexican rice

2 mile walk

1 scoop Metabolic Drive

Friday:

Temp: 97.1
Weight: 171.2

2 large eggs
1 cup egg whites
Spinach
Coconut oil

Finibar

Chicken breast
Jasmin rice
Broccoli

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 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

1/2 pint gelato

Saturday:

Temp: 97.9
Weight: 171.0

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

1 scoop Metabolic Drive

Sunday

Temp: 97.6
Weight: 173.0

1 large egg
1.5 cups egg whites
Spinach
Coconut oil

Barbacoa
White rice
Black beans
Cheese
Sour cream
Guacamole
Pico

Yard work

Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil

1 scoop Metabolic Drive

Tuesday:

Temp: 97.2
Weight: 170.8

2 scoops Metabolic Drive
2 tablespoons milled flax seed

Finibar

Chili
Gluten free crackers
Mixed cheese

Indigo-3G

2 scoops Plazma
Workout:
A1 Wide pronated grip chin ups 4X12 @ BW
A2 Overhand triceps press downs 4X15 @ red band
B1 TRX BSS 4X12 per side @ BW
B2 Lying leg curls 4X12 @ black band
C1 Feet elevated TRX pushups 4X20 @ BW
C2 Fat gripz DB curls 4X15 @ 20
D1 Ab wheel rollouts from knees 3X12 @ BW
D2 Single leg calf raises 3X12 @ BW

Ground beef
Lamb
Brown rice pasta
Spaghetti sauce

1 scoop Metabolic Drive