HERE'S WHAT A DAY OF EATING LOOKS LIKE FOR ME:
HEALTHY EATING PLATE
BREAKFAST: Egg Whites, Spinach, l /2 Avocado, Turkey Bacon
(or smoked salmon), (wheat bread if necessary)
FOLLOW THIS ILLUSTRATION FOR EACH MEAL
MORNING SNACK: Banana (or some sort of fruit),
LUNCH: Grilled Chicken Breast, Lemon Pepper Kale, Brussel Sprouts, Quinoa
• Based on my gym schedule I tend to keep my earlier meals light
pack on more carbs before and after my workouts for gains!
and
AFTERNOON (BEFORE GYM) SNACK: Salmon Burger (No bread)
Handful of Homemade baked Sweet Potato Fries, Avocado Slices
• Stick to foods that are easily digestible before the gym.
• I drink my Protein Shakes directly after my workout.
DINNER: Salmon, Brown Rice, Broccoli, 1/2 Avocado
SNACK: I'm normally not hungry at this point, but if so: Skinny Pop, All natural
peanut butter, and Greek yogurt are a few options.
So if I'm not calorie counting or weighing food, how do I know how
much to eat? I follow this very simple illustration pictured.
This is dependent on my goal. If I want to gain, I'll add more carbs.
If I'm toning up, I'll cut down on carbs
(add more protein and veggies).
Jn2.�w
EAT EVERY 2-3HRS,
5-6 MEALS A DAY
For your final week, stick to NO CARBS for dinner (Veggies and Protein only).
My best results came when I stuck to eating within a 12hr period. For instance,
if my first meal starts at 7am, my last meal will be 7pm. Try this for an extra boost!
If you're doing this, try keeping your last meal before 9pm ( 9am - 9pm would be the 12hrs you're eating.)
How much water should I drink?
Water is VERY important! I strive to drink at least a gallon per day. I know this sounds like a lot, but you'll get the hang of it! Get as close to
that amount as possible.
MONDAY
LEG DAY
TUESDAY
WEDNESDAY
THURSDAY
FR I DAY
HUMP DAY
UPPER BODY
FULL BODY
BOOTY
ABS
ABS
HIil CARDIO
HIil CARDIO
UPPER BODY
HIil CARDIO
CHOOSE FROM
GYM
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HOME
WORKOUTS | C L I CK HERE
T U E S D A Y
3 X 10-15 REPS I
1.
2.
3.
4.
5.
UPPER BODY + ABS
LIGHTER WEIGHT
Pull Ups
Lat Pull Downs
3 Step Dumbbell
Dumbbell Rows
Seated Row
ABS I 5 X 15 REPS
1. Bench In/Outs
2. Bench Up downs
3. Bench side to side
HIil CARDIO
• l O Sprints. 4 Incline. 8 Speed.
• 30 Seconds on. 30 Seconds off.
• Find what speed / incline works for you.
Challenging but doable. Mine is 5 incline. l O speed.
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HIil CARDIO