T Nation

Just Wingin' It

Wednesday

Temp: 97.7
Weight: 171.2

2 scoops Metabolic Drive

2 scoops Metabolic Drive

Broccoli crust pizza

Workout:
A1 Bent over rows 4X15 @ orange band
A2 Band shrugs 4X15 @ orange band
A3 Band pull aparts 4X25 @ black band
B1 DB reverse lunges 3X10 per side @ 20’s
B2 DB squats 3X20 @ 20’s
B3 Glute bridges 3X25 @ BW
C1 DB lateral raises 3X10 @ 20
C2 Neutral grip front raises 3X8 @ 20
D Hanging knee raises 3X12 @ BW

2 scoops MAG-10

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

1/2 pint gelato

Thursday

Temp: 97.3
Weight: 171.0

Caffeine free Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Ground beef
Ground lamb
Brown rice pasta
Spaghetti sauce

Indigo-3G

2 scoops Plazma
Workout:
A1 Single leg hip thrusts 3X12 per side @ BW
A2 Single leg seated leg curls 3X12 per side @ black band
A3 Single leg RDL 3X12 per side @ 20’s
B1 TRX pushups 3X10 @ BW
B2 Palms up fat gripz DB curls 3X15 @ 20
C1 Close supinated grip chin ups 3X12 @ BW
C2 Single arm flies 3X12 per side @ red band
D1 Single arm planks 3X12 per side
D2 Standing calf raises 3X20 @ 40

Pork chop
Roasted potatoes
Broccoli

1 scoop Metabolic Drive

Friday

Temp: 97.3
Weight: 172.6

Caffeine free Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

1 can tuna
Gluten free wrap
2 slices cheddar cheese
Tomato
Mayo

2 handfuls mixed nuts

Chicken tenders
Roasted potatoes
Italian beans
BBQ sauce

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

Saturday

Temp: 97.9
Weight: 171.0

4 poached eggs
2 slices gluten free bread
Skellig cheese

Yard work

Baked chicken breast
Baked sweet potato

1 scoop Metabolic Drive
2 handfuls mixed nuts

Slow cooked fajita beef
1.5 gluten free wraps
Black beans
Mexican rice
1/4 large avocado
Mixed cheese
Sour cream

Sunday

Temp: 97.5
Weight: 171.6

2 scoops MAG-10

4 slices gluten free french toast
8 oz mixed berries
Maple syrup

Chicken breast
Baked sweet potato
BBQ sauce

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: 173.2

1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Slow cooked fajita beef
Gluten free wrap
Pinto beans
Mexican rice
1/4 large avocado
Mixed cheese
Sour cream

Indigo-3G

2 scoops Plazma
Workout:
A1 Single arm bent over rows 4X12 @ short red band
A2 Bent over straight arm pull downs 4X12 @ red bands
B Neutral grip chin ups 12,12,12,10 @ BW
C TRX inverted rows 4X10 @ BW
D Band pull downs 4X12 @ black band
E1 Band shrugs 3X15 @ orange band
E2 Band pull aparts 3X30 @ black band
F Palms up fat grips DB curls 3X15 @ 20
G Hammer curls 3X10 @ orange band

Pork chop
Sauteed snow peas

1/2 pint gelato

Tuesday:

Temp: 96.9
Weight: 172.0

Caffeine free Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Slow cooked fajita beef
3 corn tortillas
Pinto beans
Mexican rice
Mixed cheese
Sour cream

Greek yogurt

Indigo-3G

2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Incline TRX pushups 4X10 @ BW
C Single arm flies 4X12 per side @ red band
D TRX feet elevated pushups 3X20 @ BW
E Neutral grip front raises 3X10 @ 20
F Overhand triceps press downs 3X15 @ red band
G Single arm overhead triceps extensions 3X15 per side @ small orange band

Frozen Greek yogurt bar

Sauteed chicken tenders
Jasmin rice
Sauteed asparagus

Gelato
1 scoop Metabolic Drive

Wednesday

Temp: 97.2
Weight: 171.0

Caffeine free Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
Brussels sprouts

Greek yogurt
Quinoa chips

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

1/2 pint gelato

Thursday

Temp: 96.8
Weight: 173.0

Caffeine free Brain Candy

1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Sliced turkey
2 slices cheddar cheese
Gluten free wrap
Tomato
Mayo

Greek yogurt

Indigo-3G

2 scoops Plazma
Workout:
A Seated leg curls 4X12 per side @ black band
B Squats 4X20 @ BW,40,40,40
C TRX BSS 3X10 per side @ 40
D Single leg RDL 3X10 per side @ 40
E Single leg glute bridges 4X12 @ BW
F1 Crunches 3X12
F2 Single leg calf raises 3X12 per side @ BW

Chicken breast
Asparagus
Greek yogurt

Gelato
1 scoop Metabolic Drive

Friday

Temp: 97.7
Weight: 170.4

Caffeine free Brain Candy

2 slices sprouted grain bread
1/2 large avocado
Skellig cheese

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Ground beef
Gluten free bun
1/4 large avocado
1 slice cheddar cheese
Tomato
Mayo
Baked sweet potato

Greek yogurt ice cream bar

1 scoop Metabolic Drive

Saturday

Temp: 97.5
Weight: 171.8

2 scoops MAG-10

Tuna
Egg
Gluten free wrap
1 slice cheddar cheese
Tomato
Mayo

Greek yogurt ice cream bar

Greek yogurt
Dark chocolate chips

2 mile walk

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

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

Sunday

Temp: 97.7
Weight: 173.8

2 scoops MAG-10

2 slices sprouted grain bread
Sliced turkey
1 slice cheddar cheese
1/4 large avocado
Tomato
Mayo

3 poached eggs
2 slices gluten free bread
Skellig cheese

2 mile walk

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

Gelato
1 scoop Metabolic Drive

Monday:

Temp: 96.7
Weight: 173.4

Caffeine free Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Chicken breast
Brussels sprouts
BBQ sauce

Greek yogurt
Dark chocolate chips

Indigo-3G

2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Band presses 4X25 @ red band
C Band pull downs 4X12 @ black band
D Band OHP 4X15 @ red band
E Seated rows 4X15 @ black band
F1 Hammer curls 3X15 @ black band
F2 Overhand press downs 3X15 @ red band

Ground beef
Gluten free bun
Baked sweet potato
1/2 small avocado
1 slice cheddar cheese
Tomato
Mayo
Ketchup

1 scoop Metabolic Drive

Tuesday:

Temp: 97.5
Weight: 172.2

Caffeine free Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Sockeye salmon
Jasmin rice

Greek yogurt

Indigo-3G

2 scoops Plazma
Workout:
A Sliding leg curls 4X12 @ BW
B Squats 4X20 @ BW,40,40,40
C BSS 3X12 per side @ 40
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

Pork chop
Sauteed snow peas

1 scoop Metabolic Drive

Wednesday:

Temp: 97.8
Weight: 170.8

Caffeine free Brain Candy

1 large egg
1.5 cups egg whites
Spinach
Coconut oil

Baked chicken breast
Italian style green beans
Quinoa puffs

Indigo-3G

2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X20 @ BW
C Wide pronated grip pull ups 3X10 @ BW
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
4 Campari tomatoes
1/2 small avocado
Blue cheese
Olive oil
Butter

Thursday:

Temp: 97.5
Weight: 171.4

Caffeine free Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

1 can tuna
Gluten free wrap
1 slice cheddar cheese
Tomato
Mayo
Chickpea puffs

Greek yogurt

Indigo-3G

2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Single leg seated leg curls 4X12 per side @ black band
C Squats 4X20 @ BW,40,40,40
D Reverse lunges 3X10 per side @ 40
E Double banded good mornings 4X12 @ orange bands
F1 Reverse crunches 3X12
F2 Single arm planks 3X12 seconds per side

Sauteed chicken tenders
Steamed broccoli
BBQ sauce

1/2 pint gelato
1 scoop Metabolic Drive