X-Factor MEAL PLANS
WEEK 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
Breakfast - 7:00am
Whole Wheat English
Muffin w/ jelly
Tablespoon Flax Oil
Protein Shake (made
with skim milk)
Breakfast - 7:00am
5 Egg White / 1 Whole
Egg Omelet (made with
onions, peppers,
mushrooms and salsa)
Tablespoon Flax Oil
Whole Wheat Toast
Breakfast - 7:00am
Whole Wheat Waffles
w/ fresh blueberries and
fat free cool whip
Protein Shake (made
with skim milk)
Tablespoon Flax Oil
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
Breakfast - 8:00am
Whole Wheat English
Muffin w/ jelly
Tablespoon Flax Oil
Protein Shake (made
with skim milk)
Breakfast 8:00am
Bowl of Kashi Go Lean
w/ skim milk
Scrambled Egg Whites
w/ salsa
2
spoonfuls of peanut
butter
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 9:30am
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 10:30am
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa
Fat
Free Yogurt
Bottle of
Water
Lunch - 12:00pm
Canned Tuna in Water
(mix with lemon juice
and black pepper) add
Fat Free Mayo put on
Whole Wheat Bread
Bottle of Water
Lunch - 12:00pm
Turkey Burger with
onions, lettuce, tomato,
and Fat Free Swiss
Cheese
Fat
Free Yogurt
Bottle
of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa
Fat
Free Yogurt
Bottle of
Water
Lunch - 12:00pm
Canned Tuna in Water
(mix with lemon juice
and black pepper) add
Fat Free Mayo and put
on Whole Wheat Bread
Bottle of Water
Lunch - 1:00pm
Turkey Burger with
onions, lettuce, tomato,
and Fat Free Swiss
Cheese
Fat
Free Yogurt
Bottle
of Water
Lunch - 1:00pm
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa
Fat
Free Yogurt
Bottle of
Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Ahi Tuna
Steak Edamame
Jasmine Rice
Sauteed Broccoli
Bottle of Water
Cajun Chicken
Breast Cous Cous
Baked Sweet Potato
Mixed Grilled
Veggies Bottle of
Water
Grilled Ahi Tuna
Steak Edamame
Jasmine Rice
Sauteed Broccoli
Bottle of Water
Top Round or Grilled
Sirloin Steak
Baked Sweet Potato
Grilled Asparagus
Bottle of Water
Dinner - 6:00pm
Cajun Chicken Breast
Cous Cous
Sweet Potato
Mixed Grilled Veggies
Bottle of Water
Dinner - 6:30pm
Lemon Grilled Chicken
Brown Rice
Grilled Vegetable Mix
Bottle of Water
Dinner - 6:30pm
Grilled Pork Chop
Applesauce
Grilled Portabello
Muschrooms
Baked Sweet Potato
Bottle of Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with Molly McButter
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with Cinnamon Sugar
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
A good minimum daily
Carbs are not tne
All fruit is not created
Avoid the alcohol if
Fats slow down
Ounce for ounce,
water recommendation
enemy! Don't treat
Frequent meals is
equal. Avoid dried fruit
possible. One night of digestion. Not a good
almonds have by far the
is one half your
them as such. In fact, crucial for steadying the
whenever you can have
heavy drinking is
idea to include them in
most protein of any of
bodyweight in ounces. they will help you power metabolism and turning
the fresh version. Dried
enough to erase the your post workout meal,
the nuts…by almost two
For example, 180
through your workouts
your body into a fat
fruits are loaded with
efforts of one week of when quick absorption
times it's nearest
pound guy should drink
for serious muscle
burning furnace
sugars, calories and
intense weight training!
is key!
competitor!
90 oz. or more
gains!
unhealthy nitrates
X-Factor MEAL PLANS
WEEK 2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am
Bowl of Kashi Heart To
Heart Cereal w/ skim
milk
Tablespoon Flax Oil
Fat Free Yogurt
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
with Salsa
Breakfast - 7:00am
Breakfast Smoothie Made with 2 cups of
skim milk, 1 tbsp of flax
oil, 1/2 banana, fresh
strawberries and 2
scoops protein powder
Breakfast - 7:00am
Whole Wheat Waffles
w/ applesauce and
peanut butter Protein
Shake (made with skim
milk)
Breakfast - 7:00am
Whole Wheat Toast
Egg White Souffle (5
egg whites mixed in a
glass bowl and
microwaved on high for
4 minutes)
Breakfast - 8:00am
Turkey Bacon
Whole Wheat Toast
Scrambled Egg Whites
w/ Salsa
Skim Milk
Breakfast 8:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
Snack #1 - 9:30am
25-30 Grapes
Low Fat Mozzarella
String Cheese
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Almonds and Apricots
(mix about 10 dried
apricots with 20-25
almonds in a bag)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Plain Greek Yogurt
(Fage) with honey and
almonds
Apple
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Lunch - 12:00pm
Turkey Burger with
onions, lettuce, tomato,
and Fat Free Swiss
Cheese
Fat
Free Yogurt
Bottle
of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
onions and BBQ Sauce
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Mixed Green Salad with
Grilled Salmon, lemon,
and black pepper
Bottle of Water
Lunch - 12:00pm
Tuna Fish Salad (made
with fat free mayo) on
Whole Wheat Bread
Lettuce, Tomato, Onion
Bottle of Water
Lunch - 12:00pm
Sashimi Lunch over
Brown Rice
Edamame
Light Soy Sauce
Bottle of Water
Lunch - 1:00pm
Grilled Chicken on a
Whole Wheat Wrap with
onions and BBQ Sauce
Fat Free Yogurt
Bottle of Water
Lunch - 1:00pm
Roasted Turkey Breast
(leftovers from dinner)
on whole wheat bread
with cranberry sauce,
lettuce, black pepper
and slivered almonds
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1% Cottage Cheese
ripe banana
Bottle of Water
Snack #2 - 3:00pm
Peanut Butter
Sliced Green Apple
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
Turkey or Beef Jerky
Saltine Crackers
Bottle of Water
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Salmon Steak
(w/ teriyaki drizzle)
Brown Rice
Sauteed Broccoli
Bottle of Water
Top Round or Grilled
Sirloin Steak
Baked Sweet Potato
Grilled Asparagus
Bottle of Water
Grilled Salmon Steak
(w/ teriyaki drizzle)
Brown Rice
Sauteed Broccoli
Bottle of Water
Turkey Burger
Whole Wheat Bun
A-1 Steak Sauce
Baked "Sweet" Fries
Bottle of Water
Dinner - 6:00pm
Cajun Chicken Breast
Cous Cous
Sweet Potato
Mixed Grilled Veggies
Bottle of Water
Dinner - 6:30pm
Roasted Turkey Breast
Sweet Potato Mash
Cranberry Sauce
Grilled Zucchini
Bottle of Water
Dinner - 6:30pm
Grilled Pork Chop
Applesauce
Grilled Portabello
Muschrooms
Baked Sweet Potato
Bottle of Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with Ranch Powder
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with Cajun Spices
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Snack #2 - 3:00pm
1 Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Pears are the least
If you must, the Miller Are you or your children
Macadamia Nuts are
likely fruit to cause an
It is recommended that
A measly serving of
Chestnuts are the only
Genuine Draft Lite
gamers? If so, take
the highest on the other allergy! Most babies
you keep your daily
large French Fries from
low-fat nut, with just one
(MGD 64) is the lowest
advantage of the Wii
hand, with 19 grams of start with pears for just
sodium intake under McDonalds will cost you
gram of fat and 70
calorie…best tasting
Boxing's ability to burn
fat and 199 calories per this reason. At just 100
2300 mg. How much is
570 calories and 30
calories per ounce
beer rated in a recent
110 calories every 15
ounce!
calories…it's ideal for
that? Just 1 teaspoon! grams of saturated fat!
survey of beer drinkers
minutes!
you as well
X-Factor MEAL PLANS
WEEK 3
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am
Bowl of Oatmeal w/
Protein Powder
Tablespoon Flax Oil
Skim Milk
Breakfast - 7:00am
Breakfast Smoothie Made with 2 cups of
skim milk, 1 tbsp of flax
oil, 1/2 banana, fresh
strawberries and 2
scoops protein powder
Breakfast - 7:00am
Health Valley Fat Free
Granola Bar
Banana
Skim Milk
Tablespoon Flax Oil
Breakfast - 7:00am
Turkey Bacon
Whole Wheat Toast
Scrambled Egg Whites
w/ Salsa
Skim Milk
Breakfast - 7:00am
Breakfast - 8:00am
Egg Whites Scrambled Whole Wheat Waffles
Fat Free Mozzarella
Sugar Free Maple
Salsa
Syrup
English Muffin
Pumpkin Butter
Skim Milk
Skim Milk
Breakfast 8:00am
Bowl of Oatmeal w/
Protein Powder
Tablespoon Flax Oil
Skim Milk
Snack #1 - 9:30am
Plain Greek Yogurt
(Fage) with honey and
almonds
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
1/2 Peanut Butter and
Banana sandwich
Whole Wheat Bread
Bottle of Water
Snack #1 - 9:30am
Bag of Homemade Trail
Mix (coconut, almonds,
Kashi Go Lean cereal,
walnuts, sprinkle a few
chocolate chips)
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Lunch - 12:00pm
Mixed Green Salad with
Grilled Chicken,
pineapple, and orange
slices
Bag
of Pretzels
Bottle
of Water
Lunch - 12:00pm
Turkey Breast on a
Whole Wheat Wrap with
hot mustard and Fat
Free Swiss
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Peanut Butter and Jelly
Sandwich on Whole
Wheat Bread
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
grilled veggies
Bag of Pretzels
Bottle of Water
Lunch - 12:00pm
Mixed Green Salad with
Grilled Chicken,
pineapple, and orange
slices
Bag
of Pretzels
Bottle
of Water
Lunch - 1:00pm
Tuna Fish Salad (use
fat free mayo to
prepare) on Whole
Wheat pita w/ craisins
1 Apple
Bottle of Water
Lunch - 1:00pm
Grilled Chicken on a
Whole Wheat Wrap with
mango slices and black
pepper
Fat
Free Yogurt
Bottle of
Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1/2 Peanut Butter and
Banana sandwich
Whole Wheat Bread
Bottle of Water
Snack #2 - 3:00pm
Bag of Homemade Trail
Mix (coconut, almonds,
Kashi Go Lean cereal,
walnuts, sprinkle a few
chocolate chips)
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Halibut Steak
(w/ squeezed lemon)
Brown Rice
Sauteed Spinach
Bottle of Water
Grilled Pork Chop
Applesauce
Grilled Portabellos
Baked Sweet Potato
Bottle of Water
Fresh Pasta with
Roasted Red Tomato
Sauce and Grilled
Oregano Chicken
Bottle of Water
Grilled Sirloin Steak
with garlic and A-1
Baked Sweet Potato
Sauteed broccoli
Bottle of Water
Dinner - 6:00pm
Grilled Chicken Breast
w/ roasted apple/onion
Cous Cous
Sweet Potato
Mixed Grilled Veggies
Bottle of Water
Dinner - 6:30pm
Seared Ahi Tuna Steak
with black peppercorns
and wasabi (no mayo)
Jasmine Rice
Wilted Spinach
Bottle of Water
Dinner - 6:30pm
Baked Chicken Breast
Sweet Potato Fries
(baked in the oven with
coating of PAM)
Mixed Grilled Veggies
Bottle of Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with drizzled honey
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with Garlic powder and
hot sauce
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Try to get 30-40 grams
Fast food restaurants
of fiber each day. Not
use the colors yellow,
only does it slow down
red and orange,
food absorption (and
because those are the
therefore control blood
colors that stimulate the
sugar) but it will ramp
appetitie the most
up the metabolism
Milk loses 80% of its
riboflavin and other
vitamins with just 30
minutes of light
exposure! Buy your
milk in the opaque
plastic bottles
There is three times as
much caffeine in a cup
Just a 3% decline in
of coffee than there is in
body hydration can
one red bull! Clever
cause a 10% decrease
marketing for red bull
in strength and 8%
would have you believe
decrease in speed!
otherwise
Yet another reason to
eat whole food instead Don't worry about eating
of processed. In the the dye on your Grade A
USA it costs 200 times
meat. It's actually
more for a pound of
edible and made from
potato chips than a
grape skins!
pound of potatos
X-Factor MEAL PLANS
WEEK 4
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Breakfast - 7:00am
Oatmeal Power Shake
(made with 12 ounces
skim milk, 1/4 cup oats,
banana/strawberries,
plain yogurt, tbsp flax
oil)
Breakfast - 7:00am
Bowl of Kashi Heart to
Heart w/ skim milk
Scrambled Egg Whites
w/ salsa
2
spoonfuls of peanut
butter
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
w/ hot sauce
Breakfast - 7:00am
Bowl of Kashi Go Lean
w/ skim milk
Scrambled Egg Whites
w/ salsa
2
spoonfuls of peanut
butter
Breakfast - 7:00am
English Muffin with
Peanut Butter
Banana
Glass of Skim Milk
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 10:30am
Plain Greek Yogurt
(Fage) with sliced
peaches and almonds
Bottle of Water
Snack #1 - 10:30am
Walnuts and Apricots
(mix about 10 dried
apricots with 10-12
walnuts in a bag)
Bottle of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
spinach, sun dried
tomatoes and pepper
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Pasta Salad with citrus
grilled chicken and lowfat vinagarette
Bottle of Water
Lunch - 12:00pm
Egg White and Pepper
Omelet on a Whole
Wheat Wrap with Fat
Free Swiss Cheese
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Canned Tuna in Water
(mix with lemon juice
and black pepper) add
Fat Free Mayo and put
on Whole Wheat Bread
Bottle of Water
Lunch - 12:00pm
Steak and Cheese
Wrap (on a whole wheat
wrap, slice up flank
steak and grill with
onions & peppers) add
low fat mozzarella
Lunch - 1:00pm
Cajun Grilled Chicken
on a Whole Wheat
Wrap with lettuce,
tomato and salsa
Bottle of Water
Lunch - 1:00pm
Peanut Butter and Jelly
Sandwich on Whole
Wheat Bread
Pear
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
A couple of bunches of
grapes with a wedge of
Laughing Cow or Baby
Ebel cheese
Bottle of Water
Snack #2 - 4:00pm
A bag of pretzels with
spicy mustard
Fat Free Yogurt
Bottle of Water
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Shrimp
Angel Hair Pasta
Garlic and Olive Oil
Bottle of Water
Top Round or Grilled
Sirloin Steak
Baked Sweet Potato
Grilled Asparagus
Bottle of Water
Lemon Filet of Sole
Wilted Garlic
Spinach Brown
Rice
Bottle
of Water
Dinner - 6:00pm
Chicken Parmesan Lite
(made with grilled
chicken and fat free
mozzarella cheese)
Black Beans and Rice
Bottle of Water
Dinner - 6:30pm
Turky Sausage with
Red Peppers and
Onions
Baked Sweet Potato
Bottle of Water
Dinner - 6:30pm
Chicken Cacciatore Lite
(made with mushrooms,
tomatoes, onions,
peppers)
Brown
Rice
Bottle of
Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Grilled Pork Chops
with BBQ sauce
Beer cook
Sauerkraut
Steamed Cabbage
Bottle of Water
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with sprinkled
Parmesan cheese
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with sprinkled sea salt
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Breakfast - 8:00am
Whole Wheat French
1 Toast (dipped in egg
beaters) with sugar free
maple syrup
Glass
of Skim Milk
Think the spicy tuna roll
Horseradish is a virtual
If you drink caffeine Most of today's "Protein
Think all sushi is
is bad. Don't even think
calorie free way to add
within two hours of a
Bars" have become
healthy? Wrong. There about getting 'tempura'
spice to your meal
meal you will drastically glorified candy bars.
are 300 calories and 11
anything! There are
without the waist
decrease your ability to Detour bars, Oh Yeah,
grams of fat in a spicy
520 calories and 21
bloating effects of
absorb the iron in the
and many others are
tuna roll!
grams of fat in a shrimp
wasabi mayo
meal you just ate!
cluprits to avoid.
tempura roll!
Want to make this all
worse? The average
person consumes 2-3
rolls (12-18 pieces)
when they go out for
sushi!
Sunday
Breakfast 8:00am
Scrambled Egg Whites
Turkey Bacon
Whole Wheat Toast
Glass of Skim Milk
There is as much sugar
in 2 glasses of orange
juice as there is in one
can of soda!
X-Factor MEAL PLANS
WEEK 5
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
Breakfast - 7:00am
Whole Wheat English
Muffin w/ jelly
Tablespoon Flax Oil
Protein Shake (made
with skim milk)
Breakfast - 7:00am
5 Egg White / 1 Whole
Egg Omelet (made with
onions, peppers,
mushrooms and salsa)
Tablespoon Flax Oil
Whole Wheat Toast
Breakfast - 7:00am
Whole Wheat Waffles
w/ fresh blueberries and
fat free cool whip
Protein Shake (made
with skim milk)
Tablespoon Flax Oil
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
Breakfast - 8:00am
Whole Wheat English
Muffin w/ jelly
Tablespoon Flax Oil
Protein Shake (made
with skim milk)
Breakfast 8:00am
Bowl of Kashi Go Lean
w/ skim milk
Scrambled Egg Whites
w/ salsa
2
spoonfuls of peanut
butter
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 9:30am
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 10:30am
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa
Fat
Free Yogurt
Bottle of
Water
Lunch - 12:00pm
Canned Tuna in Water
(mix with lemon juice
and black pepper) add
Fat Free Mayo put on
Whole Wheat Bread
Bottle of Water
Lunch - 12:00pm
Turkey Burger with
onions, lettuce, tomato,
and Fat Free Swiss
Cheese
Fat
Free Yogurt
Bottle
of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa
Fat
Free Yogurt
Bottle of
Water
Lunch - 12:00pm
Canned Tuna in Water
(mix with lemon juice
and black pepper) add
Fat Free Mayo and put
on Whole Wheat Bread
Bottle of Water
Lunch - 1:00pm
Turkey Burger with
onions, lettuce, tomato,
and Fat Free Swiss
Cheese
Fat
Free Yogurt
Bottle
of Water
Lunch - 1:00pm
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa
Fat
Free Yogurt
Bottle of
Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Ahi Tuna
Steak Edamame
Jasmine Rice
Sauteed Broccoli
Bottle of Water
Cajun Chicken
Breast Cous Cous
Baked Sweet Potato
Mixed Grilled
Veggies Bottle of
Water
Grilled Ahi Tuna
Steak Edamame
Jasmine Rice
Sauteed Broccoli
Bottle of Water
Top Round or Grilled
Sirloin Steak
Baked Sweet Potato
Grilled Asparagus
Bottle of Water
Dinner - 6:00pm
Cajun Chicken Breast
Cous Cous
Sweet Potato
Mixed Grilled Veggies
Bottle of Water
Dinner - 6:30pm
Lemon Grilled Chicken
Brown Rice
Grilled Vegetable Mix
Bottle of Water
Dinner - 6:30pm
Grilled Pork Chop
Applesauce
Grilled Portabello
Muschrooms
Baked Sweet Potato
Bottle of Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with Molly McButter
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with Cinnamon Sugar
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Add the spicy stuff
Clams are extremely
If you get indigestion
Omega 3's are essential
Egg whites cook great
freely! Did you know
high in Vitamin-B12!
don't take an antacid.
to a healthy diet and
in a microwave! Put 5
that tabasco, chili
With none of the
You can neutralize the
joints. 1-2 grams a day
in a glass bowl, mix with
powder, hot sauces, etc
cholesterol of
acids with some raw
of a high concentration
spices and salsa and
all increase the
shrimp…these shellfish
vegetables (like carrots)
EPA/DHA (1200 mg is
microwave on high for 4
metabolism as they
are nutritional
without the side effects
best) is vital
minutes!
crank up body temp!
powerhouses!
Meal replacement
Pop your popcorn with
drinks are best taken
just 1/4 tbsp of olive oil
within 1 hour after your
to prevent sticking (only
workout. Take the
30 calories) and then
Progradestrength Lean
mix with your spices or
during this time for max
sweetners!
benefits!
X-Factor MEAL PLANS
WEEK 6
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am
Bowl of Kashi Heart To
Heart Cereal w/ skim
milk
Tablespoon Flax Oil
Fat Free Yogurt
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
with Salsa
Breakfast - 7:00am
Breakfast Smoothie Made with 2 cups of
skim milk, 1 tbsp of flax
oil, 1/2 banana, fresh
strawberries and 2
scoops protein powder
Breakfast - 7:00am
Whole Wheat Waffles
w/ applesauce and
peanut butter Protein
Shake (made with skim
milk)
Breakfast - 7:00am
Whole Wheat Toast
Egg White Souffle (5
egg whites mixed in a
glass bowl and
microwaved on high for
4 minutes)
Breakfast - 8:00am
Turkey Bacon
Whole Wheat Toast
Scrambled Egg Whites
w/ Salsa
Skim Milk
Breakfast 8:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
Snack #1 - 9:30am
25-30 Grapes
Low Fat Mozzarella
String Cheese
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Almonds and Apricots
(mix about 10 dried
apricots with 20-25
almonds in a bag)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Plain Greek Yogurt
(Fage) with honey and
almonds
Apple
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Lunch - 12:00pm
Turkey Burger with
onions, lettuce, tomato,
and Fat Free Swiss
Cheese
Fat
Free Yogurt
Bottle
of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
onions and BBQ Sauce
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Mixed Green Salad with
Grilled Salmon, lemon,
and black pepper
Bottle of Water
Lunch - 12:00pm
Tuna Fish Salad (made
with fat free mayo) on
Whole Wheat Bread
Lettuce, Tomato, Onion
Bottle of Water
Lunch - 12:00pm
Sashimi Lunch over
Brown Rice
Edamame
Light Soy Sauce
Bottle of Water
Lunch - 1:00pm
Grilled Chicken on a
Whole Wheat Wrap with
onions and BBQ Sauce
Fat Free Yogurt
Bottle of Water
Lunch - 1:00pm
Roasted Turkey Breast
(leftovers from dinner)
on whole wheat bread
with cranberry sauce,
lettuce, black pepper
and slivered almonds
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1% Cottage Cheese
ripe banana
Bottle of Water
Snack #2 - 3:00pm
Peanut Butter
Sliced Green Apple
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
Turkey or Beef Jerky
Saltine Crackers
Bottle of Water
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Salmon Steak
(w/ teriyaki drizzle)
Brown Rice
Sauteed Broccoli
Bottle of Water
Top Round or Grilled
Sirloin Steak
Baked Sweet Potato
Grilled Asparagus
Bottle of Water
Grilled Salmon Steak
(w/ teriyaki drizzle)
Brown Rice
Sauteed Broccoli
Bottle of Water
Turkey Burger
Whole Wheat Bun
A-1 Steak Sauce
Baked "Sweet" Fries
Bottle of Water
Dinner - 6:00pm
Cajun Chicken Breast
Cous Cous
Sweet Potato
Mixed Grilled Veggies
Bottle of Water
Dinner - 6:30pm
Roasted Turkey Breast
Sweet Potato Mash
Cranberry Sauce
Grilled Zucchini
Bottle of Water
Dinner - 6:30pm
Grilled Pork Chop
Applesauce
Grilled Portabello
Muschrooms
Baked Sweet Potato
Bottle of Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with Ranch Powder
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with Cajun Spices
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Snack #2 - 3:00pm
1 Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
No need to be afraid of
Always keep your
Slice up a sweet potato
Having a recovery drink
Go light on the "light" Things like Rice, Sweet Need to add flavor to
red meat if you're trying favorite spices on hand.
into fry size pieces.
prior to bed sets the
soy sauce. Even
Potato Mash, Cous
your protein without
to get shredded. Sirloin
They are ultra
Spray a baking sheet
stage for optimal
though it has half the Cous, etc. can be made butter or sauces? Use
Tips and Top Round
convenient and add
with PAM, add salt and
nutrient delivery when
sodium of regular soy in bulk on Sunday and the outdoor grill to get
have nearly the same
flavor in an instant
pepper and bake at
it's needed the most…at
sauce, it still has almost used throughout the
that smoky flavor
amount of fat as
without the need for
around 425 for 10
rest!
400 mg per teaspoon!
week
without the fat!
chicken breast
fatty butter or sauces
minutes
X-Factor MEAL PLANS
WEEK 7
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am
Bowl of Oatmeal w/
Protein Powder
Tablespoon Flax Oil
Skim Milk
Breakfast - 7:00am
Breakfast Smoothie Made with 2 cups of
skim milk, 1 tbsp of flax
oil, 1/2 banana, fresh
strawberries and 2
scoops protein powder
Breakfast - 7:00am
Health Valley Fat Free
Granola Bar
Banana
Skim Milk
Tablespoon Flax Oil
Breakfast - 7:00am
Turkey Bacon
Whole Wheat Toast
Scrambled Egg Whites
w/ Salsa
Skim Milk
Breakfast - 7:00am
Breakfast - 8:00am
Egg Whites Scrambled Whole Wheat Waffles
Fat Free Mozzarella
Sugar Free Maple
Salsa
Syrup
English Muffin
Pumpkin Butter
Skim Milk
Skim Milk
Breakfast 8:00am
Bowl of Oatmeal w/
Protein Powder
Tablespoon Flax Oil
Skim Milk
Snack #1 - 9:30am
Plain Greek Yogurt
(Fage) with honey and
almonds
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
1/2 Peanut Butter and
Banana sandwich
Whole Wheat Bread
Bottle of Water
Snack #1 - 9:30am
Bag of Homemade Trail
Mix (coconut, almonds,
Kashi Go Lean cereal,
walnuts, sprinkle a few
chocolate chips)
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Lunch - 12:00pm
Mixed Green Salad with
Grilled Chicken,
pineapple, and orange
slices
Bag
of Pretzels
Bottle
of Water
Lunch - 12:00pm
Turkey Breast on a
Whole Wheat Wrap with
hot mustard and Fat
Free Swiss
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Peanut Butter and Jelly
Sandwich on Whole
Wheat Bread
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
grilled veggies
Bag of Pretzels
Bottle of Water
Lunch - 12:00pm
Mixed Green Salad with
Grilled Chicken,
pineapple, and orange
slices
Bag
of Pretzels
Bottle
of Water
Lunch - 1:00pm
Tuna Fish Salad (use
fat free mayo to
prepare) on Whole
Wheat pita w/ craisins
1 Apple
Bottle of Water
Lunch - 1:00pm
Grilled Chicken on a
Whole Wheat Wrap with
mango slices and black
pepper
Fat
Free Yogurt
Bottle of
Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1/2 Peanut Butter and
Banana sandwich
Whole Wheat Bread
Bottle of Water
Snack #2 - 3:00pm
Bag of Homemade Trail
Mix (coconut, almonds,
Kashi Go Lean cereal,
walnuts, sprinkle a few
chocolate chips)
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Halibut Steak
(w/ squeezed lemon)
Brown Rice
Sauteed Spinach
Bottle of Water
Grilled Pork Chop
Applesauce
Grilled Portabellos
Baked Sweet Potato
Bottle of Water
Fresh Pasta with
Roasted Red Tomato
Sauce and Grilled
Oregano Chicken
Bottle of Water
Grilled Sirloin Steak
with garlic and A-1
Baked Sweet Potato
Sauteed broccoli
Bottle of Water
Dinner - 6:00pm
Grilled Chicken Breast
w/ roasted apple/onion
Cous Cous
Sweet Potato
Mixed Grilled Veggies
Bottle of Water
Dinner - 6:30pm
Seared Ahi Tuna Steak
with black peppercorns
and wasabi (no mayo)
Jasmine Rice
Wilted Spinach
Bottle of Water
Dinner - 6:30pm
Baked Chicken Breast
Sweet Potato Fries
(baked in the oven with
coating of PAM)
Mixed Grilled Veggies
Bottle of Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with drizzled honey
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with Garlic powder and
hot sauce
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Temporarily tempted by
Pasta is not the enemy
Survive in a social
a food you know you
in a fat loss diet! You
setting by carring an
Generally, most good
shouldn’t eat?
just have to control the
open bottle of beer and
whole wheat wraps
Remember all the hard
portions a bit. Occupy
sipping. Nobody will
have as many calories
work you've put into the
1/3 of your plate with it
know whether it's your
as just 1 piece of bread!
gym and ask "is it worth
and save room for
first or your sixth!
it?"
protein and veggies
Want to save a few
extra calories during the
day? Mix your shakes
in water instead of skim
milk. Add ice to prevent
too thin a drink
If you feel as if you're
not recovering from
your workouts quickly
enough, supplement
with 5 grams of LGlutamine each day
Forget the loading
phase with creatine.
Instead, take a steady 5
grams a day and reach
full capacity in just 16
days without the side
effects
X-Factor MEAL PLANS
WEEK 8
Monday
Tuesday
Wednesday
Thursday
Breakfast - 7:00am
Oatmeal Power Shake
(made with 12 ounces
skim milk, 1/4 cup oats,
banana/strawberries,
plain yogurt, tbsp flax
oil)
Breakfast - 7:00am
Bowl of Kashi Heart to
Heart w/ skim milk
Scrambled Egg Whites
w/ salsa
2
spoonfuls of peanut
butter
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
w/ hot sauce
Breakfast - 7:00am
Bowl of Kashi Go Lean
w/ skim milk
Scrambled Egg Whites
w/ salsa
2
spoonfuls of peanut
butter
Breakfast - 7:00am
English Muffin with
Peanut Butter
Banana
Glass of Skim Milk
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 10:30am
Plain Greek Yogurt
(Fage) with sliced
peaches and almonds
Bottle of Water
Snack #1 - 10:30am
Walnuts and Apricots
(mix about 10 dried
apricots with 10-12
walnuts in a bag)
Bottle of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
spinach, sun dried
tomatoes and pepper
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Pasta Salad with citrus
grilled chicken and lowfat vinagarette
Bottle of Water
Lunch - 12:00pm
Egg White and Pepper
Omelet on a Whole
Wheat Wrap with Fat
Free Swiss Cheese
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Canned Tuna in Water
(mix with lemon juice
and black pepper) add
Fat Free Mayo and put
on Whole Wheat Bread
Bottle of Water
Lunch - 12:00pm
Steak and Cheese
Wrap (on a whole wheat
wrap, slice up flank
steak and grill with
onions & peppers) add
low fat mozzarella
Lunch - 1:00pm
Cajun Grilled Chicken
on a Whole Wheat
Wrap with lettuce,
tomato and salsa
Bottle of Water
Lunch - 1:00pm
Peanut Butter and Jelly
Sandwich on Whole
Wheat Bread
Pear
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
A couple of bunches of
grapes with a wedge of
Laughing Cow or Baby
Ebel cheese
Bottle of Water
Snack #2 - 4:00pm
A bag of pretzels with
spicy mustard
Fat Free Yogurt
Bottle of Water
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Shrimp
Angel Hair Pasta
Garlic and Olive Oil
Bottle of Water
Top Round or Grilled
Sirloin Steak
Baked Sweet Potato
Grilled Asparagus
Bottle of Water
Lemon Filet of Sole
Wilted Garlic
Spinach Brown
Rice
Bottle
of Water
Dinner - 6:00pm
Chicken Parmesan Lite
(made with grilled
chicken and fat free
mozzarella cheese)
Black Beans and Rice
Bottle of Water
Dinner - 6:30pm
Turky Sausage with
Red Peppers and
Onions
Baked Sweet Potato
Bottle of Water
Dinner - 6:30pm
Chicken Cacciatore Lite
(made with mushrooms,
tomatoes, onions,
peppers)
Brown
Rice
Bottle of
Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Grilled Pork Chops
with BBQ sauce
Beer cook
Sauerkraut
Steamed Cabbage
Bottle of Water
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with sprinkled
Parmesan cheese
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with sprinkled sea salt
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Coffee is basically
If you're intimidated by
Put some grapes in the calorie-free! Problem the kitchen and how to
freezer for a quick, low
is…throw in the
cook your foods, don't
calorie, nutrient rich
creamers and sugar
be afraid to use the
unique treat that you
and you just created a microwave. Most foods
can use as a snack
200-300 calorie system
cook easily and still
shock
maintain taste!
Save money and buy
your staple foods at
wholesale clubs like
Costco or BJ's. You'll
save hundreds of
dollars a month!
Friday
Saturday
Breakfast - 8:00am
Whole Wheat French
1 Toast (dipped in egg
beaters) with sugar free
maple syrup
Glass
of Skim Milk
Sunday
Breakfast 8:00am
Scrambled Egg Whites
Turkey Bacon
Whole Wheat Toast
Glass of Skim Milk
Craving something
It takes just 21 days to
Look at the big picture.
sweet and can't take it?
overcome craving
You are eating 42 meals
Go for the frozen yogurt
temptations. Maintain
a week. Make 35 or
and splurge on your
your will power for 3
more of them perfect
favorite topping! It won't
weeks and your healthy
and you will see
destroy your fat loss
eating will become
signficant results!
efforts
second nature
X-Factor MEAL PLANS
WEEK 9
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
Breakfast - 7:00am
Whole Wheat English
Muffin w/ jelly
Tablespoon Flax Oil
Protein Shake (made
with skim milk)
Breakfast - 7:00am
5 Egg White / 1 Whole
Egg Omelet (made with
onions, peppers,
mushrooms and salsa)
Tablespoon Flax Oil
Whole Wheat Toast
Breakfast - 7:00am
Whole Wheat Waffles
w/ fresh blueberries and
fat free cool whip
Protein Shake (made
with skim milk)
Tablespoon Flax Oil
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
Breakfast - 8:00am
Whole Wheat English
Muffin w/ jelly
Tablespoon Flax Oil
Protein Shake (made
with skim milk)
Breakfast 8:00am
Bowl of Kashi Go Lean
w/ skim milk
Scrambled Egg Whites
w/ salsa
2
spoonfuls of peanut
butter
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 9:30am
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 10:30am
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa
Fat
Free Yogurt
Bottle of
Water
Lunch - 12:00pm
Canned Tuna in Water
(mix with lemon juice
and black pepper) add
Fat Free Mayo put on
Whole Wheat Bread
Bottle of Water
Lunch - 12:00pm
Turkey Burger with
onions, lettuce, tomato,
and Fat Free Swiss
Cheese
Fat
Free Yogurt
Bottle
of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa
Fat
Free Yogurt
Bottle of
Water
Lunch - 12:00pm
Canned Tuna in Water
(mix with lemon juice
and black pepper) add
Fat Free Mayo and put
on Whole Wheat Bread
Bottle of Water
Lunch - 1:00pm
Turkey Burger with
onions, lettuce, tomato,
and Fat Free Swiss
Cheese
Fat
Free Yogurt
Bottle
of Water
Lunch - 1:00pm
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa
Fat
Free Yogurt
Bottle of
Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
1/2 Peanut Butter
sandwich on whole
wheat bread
Bottle of Water
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Ahi Tuna
Steak Edamame
Jasmine Rice
Sauteed Broccoli
Bottle of Water
Cajun Chicken
Breast Cous Cous
Baked Sweet Potato
Mixed Grilled
Veggies Bottle of
Water
Grilled Ahi Tuna
Steak Edamame
Jasmine Rice
Sauteed Broccoli
Bottle of Water
Top Round or Grilled
Sirloin Steak
Baked Sweet Potato
Grilled Asparagus
Bottle of Water
Dinner - 6:00pm
Cajun Chicken Breast
Cous Cous
Sweet Potato
Mixed Grilled Veggies
Bottle of Water
Dinner - 6:30pm
Lemon Grilled Chicken
Brown Rice
Grilled Vegetable Mix
Bottle of Water
Dinner - 6:30pm
Grilled Pork Chop
Applesauce
Grilled Portabello
Muschrooms
Baked Sweet Potato
Bottle of Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with Molly McButter
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with Cinnamon Sugar
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Want to simplify your Chewing gum is one of
Stuck at a Chinese
Remember to eat every
Stuck at an Italian
nutrition approach? Aim the best ways to get
restaurant and not sure
Don't make hard
2 1/2 to 3 hours from
restaurant and not sure
to lower saturated fats yourself from one meal
what to eat? Go with
candies a habit. Just
the time you wake up
what to eat? Red
and simple sugars!
to the next without
the brown sauces on
two a day for a year will
until you go to bed to
sauces (marinara is
This combo will result in
munching on
your chicken or shrimp.
result in a 7 pound
keep your metabolism
best) should be the
fat loss and muscle
unnecessary calories in
They have far less
weight gain!
burning all day long
choice every time!
growth
between
calories and fat
Guys love soup and the
convenience of canned
soup, but watch out for
the sodium. Most will
bloat you like a blimp
with their salt sabotage!
X-Factor MEAL PLANS
WEEK 10
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am
Bowl of Kashi Heart To
Heart Cereal w/ skim
milk
Tablespoon Flax Oil
Fat Free Yogurt
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
with Salsa
Breakfast - 7:00am
Breakfast Smoothie Made with 2 cups of
skim milk, 1 tbsp of flax
oil, 1/2 banana, fresh
strawberries and 2
scoops protein powder
Breakfast - 7:00am
Whole Wheat Waffles
w/ applesauce and
peanut butter Protein
Shake (made with skim
milk)
Breakfast - 7:00am
Whole Wheat Toast
Egg White Souffle (5
egg whites mixed in a
glass bowl and
microwaved on high for
4 minutes)
Breakfast - 8:00am
Turkey Bacon
Whole Wheat Toast
Scrambled Egg Whites
w/ Salsa
Skim Milk
Breakfast 8:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
Snack #1 - 9:30am
25-30 Grapes
Low Fat Mozzarella
String Cheese
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Almonds and Apricots
(mix about 10 dried
apricots with 20-25
almonds in a bag)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Plain Greek Yogurt
(Fage) with honey and
almonds
Apple
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Lunch - 12:00pm
Turkey Burger with
onions, lettuce, tomato,
and Fat Free Swiss
Cheese
Fat
Free Yogurt
Bottle
of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
onions and BBQ Sauce
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Mixed Green Salad with
Grilled Salmon, lemon,
and black pepper
Bottle of Water
Lunch - 12:00pm
Tuna Fish Salad (made
with fat free mayo) on
Whole Wheat Bread
Lettuce, Tomato, Onion
Bottle of Water
Lunch - 12:00pm
Sashimi Lunch over
Brown Rice
Edamame
Light Soy Sauce
Bottle of Water
Lunch - 1:00pm
Grilled Chicken on a
Whole Wheat Wrap with
onions and BBQ Sauce
Fat Free Yogurt
Bottle of Water
Lunch - 1:00pm
Roasted Turkey Breast
(leftovers from dinner)
on whole wheat bread
with cranberry sauce,
lettuce, black pepper
and slivered almonds
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1% Cottage Cheese
ripe banana
Bottle of Water
Snack #2 - 3:00pm
Peanut Butter
Sliced Green Apple
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
Turkey or Beef Jerky
Saltine Crackers
Bottle of Water
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Salmon Steak
(w/ teriyaki drizzle)
Brown Rice
Sauteed Broccoli
Bottle of Water
Top Round or Grilled
Sirloin Steak
Baked Sweet Potato
Grilled Asparagus
Bottle of Water
Grilled Salmon Steak
(w/ teriyaki drizzle)
Brown Rice
Sauteed Broccoli
Bottle of Water
Turkey Burger
Whole Wheat Bun
A-1 Steak Sauce
Baked "Sweet" Fries
Bottle of Water
Dinner - 6:00pm
Cajun Chicken Breast
Cous Cous
Sweet Potato
Mixed Grilled Veggies
Bottle of Water
Dinner - 6:30pm
Roasted Turkey Breast
Sweet Potato Mash
Cranberry Sauce
Grilled Zucchini
Bottle of Water
Dinner - 6:30pm
Grilled Pork Chop
Applesauce
Grilled Portabello
Muschrooms
Baked Sweet Potato
Bottle of Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with Ranch Powder
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with Cajun Spices
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Don't shop hungry!
Make a list of the things
you need and stick to it.
Your hunger might lead
you to make choices
your six pack will regret
Forget to defrost the
Buy extra chicken
Try to use a dinner plate
chicken. No problem.
breasts than you need
with a lip on it. It will
Put it into a bowl of
and freeze them. No
prevent you from
water (doesn't even
need to run to the store
shoveling too much
have to be hot) and it
every time you need
food onto your plate and
will defrost in less than
more
save you some calories
15 minutes!
Getting muscular abs is
necessary for guys
wanting a six pack, but
if you want to see
it…you've got to stay
dedicated to a good
eating plan
Snack #2 - 3:00pm
1 Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
The RTD supplement
If you're a white collar
shakes may taste
worker, snacks like the
alright, but something
protein bars, bags of
just doesn't seem right
granola and turkey jerky
to me about a
are perfect as they can
"milkshake" that lasts
fit in your coat pocket
for months!
X-Factor MEAL PLANS
WEEK 11
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am
Bowl of Oatmeal w/
Protein Powder
Tablespoon Flax Oil
Skim Milk
Breakfast - 7:00am
Breakfast Smoothie Made with 2 cups of
skim milk, 1 tbsp of flax
oil, 1/2 banana, fresh
strawberries and 2
scoops protein powder
Breakfast - 7:00am
Health Valley Fat Free
Granola Bar
Banana
Skim Milk
Tablespoon Flax Oil
Breakfast - 7:00am
Turkey Bacon
Whole Wheat Toast
Scrambled Egg Whites
w/ Salsa
Skim Milk
Breakfast - 7:00am
Breakfast - 8:00am
Egg Whites Scrambled Whole Wheat Waffles
Fat Free Mozzarella
Sugar Free Maple
Salsa
Syrup
English Muffin
Pumpkin Butter
Skim Milk
Skim Milk
Breakfast 8:00am
Bowl of Oatmeal w/
Protein Powder
Tablespoon Flax Oil
Skim Milk
Snack #1 - 9:30am
Plain Greek Yogurt
(Fage) with honey and
almonds
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
1/2 Peanut Butter and
Banana sandwich
Whole Wheat Bread
Bottle of Water
Snack #1 - 9:30am
Bag of Homemade Trail
Mix (coconut, almonds,
Kashi Go Lean cereal,
walnuts, sprinkle a few
chocolate chips)
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 10:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Lunch - 12:00pm
Mixed Green Salad with
Grilled Chicken,
pineapple, and orange
slices
Bag
of Pretzels
Bottle
of Water
Lunch - 12:00pm
Turkey Breast on a
Whole Wheat Wrap with
hot mustard and Fat
Free Swiss
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Peanut Butter and Jelly
Sandwich on Whole
Wheat Bread
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
grilled veggies
Bag of Pretzels
Bottle of Water
Lunch - 12:00pm
Mixed Green Salad with
Grilled Chicken,
pineapple, and orange
slices
Bag
of Pretzels
Bottle
of Water
Lunch - 1:00pm
Tuna Fish Salad (use
fat free mayo to
prepare) on Whole
Wheat pita w/ craisins
1 Apple
Bottle of Water
Lunch - 1:00pm
Grilled Chicken on a
Whole Wheat Wrap with
mango slices and black
pepper
Fat
Free Yogurt
Bottle of
Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
1/2 Peanut Butter and
Banana sandwich
Whole Wheat Bread
Bottle of Water
Snack #2 - 3:00pm
Bag of Homemade Trail
Mix (coconut, almonds,
Kashi Go Lean cereal,
walnuts, sprinkle a few
chocolate chips)
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Halibut Steak
(w/ squeezed lemon)
Brown Rice
Sauteed Spinach
Bottle of Water
Grilled Pork Chop
Applesauce
Grilled Portabellos
Baked Sweet Potato
Bottle of Water
Fresh Pasta with
Roasted Red Tomato
Sauce and Grilled
Oregano Chicken
Bottle of Water
Grilled Sirloin Steak
with garlic and A-1
Baked Sweet Potato
Sauteed broccoli
Bottle of Water
Dinner - 6:00pm
Grilled Chicken Breast
w/ roasted apple/onion
Cous Cous
Sweet Potato
Mixed Grilled Veggies
Bottle of Water
Dinner - 6:30pm
Seared Ahi Tuna Steak
with black peppercorns
and wasabi (no mayo)
Jasmine Rice
Wilted Spinach
Bottle of Water
Dinner - 6:30pm
Baked Chicken Breast
Sweet Potato Fries
(baked in the oven with
coating of PAM)
Mixed Grilled Veggies
Bottle of Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with drizzled honey
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with Garlic powder and
hot sauce
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Being adventurous can
Drinking water with
Avoid Nitrous Oxide
Need another treat to
Try not to eat within at
Miss the carbonation of
pay off in big fat loss
every meal will help
At the ballgame? Skip
(NO) products. They
help you get by? Make
least 1 hour of working
soda and don't know
rewards. Wild game
curb your appetite and
the nachos and dirty
are a waste of time,
some sugar free jello
out. This will allow your
what to do? Have
meats like buffalo,
aid the digestion. Not to water dogs and go for
especially if you have
and put some fat free
muscles to receive the
lemon flavored
venison and ostrich are
mention, get you to your
the hot pretzel and
bodyfat that is covering
cool whip on top. Just
blood flow instead of
sparkling water like
a great source of lean
daily requirements
mustard instead!
the veins these things
30 calories a serving!
your stomach
Poland Spring!
protein
easier
"reveal"!
X-Factor MEAL PLANS
WEEK 12
Monday
Tuesday
Wednesday
Thursday
Breakfast - 7:00am
Oatmeal Power Shake
(made with 12 ounces
skim milk, 1/4 cup oats,
banana/strawberries,
plain yogurt, tbsp flax
oil)
Breakfast - 7:00am
Bowl of Kashi Heart to
Heart w/ skim milk
Scrambled Egg Whites
w/ salsa
2
spoonfuls of peanut
butter
Breakfast - 7:00am
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
w/ hot sauce
Breakfast - 7:00am
Bowl of Kashi Go Lean
w/ skim milk
Scrambled Egg Whites
w/ salsa
2
spoonfuls of peanut
butter
Breakfast - 7:00am
English Muffin with
Peanut Butter
Banana
Glass of Skim Milk
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
Snack #1 - 9:30am
Protein Bar
(suggestions include
Progradestrength.com
Cravers, EAS carb
sense, Pure Protein)
Bottle of Water
Snack #1 - 10:30am
Plain Greek Yogurt
(Fage) with sliced
peaches and almonds
Bottle of Water
Snack #1 - 10:30am
Walnuts and Apricots
(mix about 10 dried
apricots with 10-12
walnuts in a bag)
Bottle of Water
Lunch - 12:00pm
Grilled Chicken on a
Whole Wheat Wrap with
spinach, sun dried
tomatoes and pepper
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Pasta Salad with citrus
grilled chicken and lowfat vinagarette
Bottle of Water
Lunch - 12:00pm
Egg White and Pepper
Omelet on a Whole
Wheat Wrap with Fat
Free Swiss Cheese
Fat Free Yogurt
Bottle of Water
Lunch - 12:00pm
Canned Tuna in Water
(mix with lemon juice
and black pepper) add
Fat Free Mayo and put
on Whole Wheat Bread
Bottle of Water
Lunch - 12:00pm
Steak and Cheese
Wrap (on a whole wheat
wrap, slice up flank
steak and grill with
onions & peppers) add
low fat mozzarella
Lunch - 1:00pm
Cajun Grilled Chicken
on a Whole Wheat
Wrap with lettuce,
tomato and salsa
Bottle of Water
Lunch - 1:00pm
Peanut Butter and Jelly
Sandwich on Whole
Wheat Bread
Pear
Bottle of Water
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 3:00pm
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
Snack #2 - 4:00pm
A couple of bunches of
grapes with a wedge of
Laughing Cow or Baby
Ebel cheese
Bottle of Water
Snack #2 - 4:00pm
A bag of pretzels with
spicy mustard
Fat Free Yogurt
Bottle of Water
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Shrimp
Angel Hair Pasta
Garlic and Olive Oil
Bottle of Water
Top Round or Grilled
Sirloin Steak
Baked Sweet Potato
Grilled Asparagus
Bottle of Water
Lemon Filet of Sole
Wilted Garlic
Spinach Brown
Rice
Bottle
of Water
Dinner - 6:00pm
Chicken Parmesan Lite
(made with grilled
chicken and fat free
mozzarella cheese)
Black Beans and Rice
Bottle of Water
Dinner - 6:30pm
Turky Sausage with
Red Peppers and
Onions
Baked Sweet Potato
Bottle of Water
Dinner - 6:30pm
Chicken Cacciatore Lite
(made with mushrooms,
tomatoes, onions,
peppers)
Brown
Rice
Bottle of
Water
Snack #3- 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Grilled Pork Chops
with BBQ sauce
Beer cook
Sauerkraut
Steamed Cabbage
Bottle of Water
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor
recommended)
Snack #3 - 9:30pm
Air Popped Popcorn
with sprinkled
Parmesan cheese
Bottle of Water
Snack #3 - 9:30pm
Air Popped Popcorn
with sprinkled sea salt
Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Add Crystal Light to
your water if you need a
When possible, aim to
little flavor to make it
eat carbs, protein and
easier to drink as much
fats in each meal.
as you need to each
day.
Friday
Saturday
Breakfast - 8:00am
Whole Wheat French
1 Toast (dipped in egg
beaters) with sugar free
maple syrup
Glass
of Skim Milk
Sunday
Breakfast 8:00am
Scrambled Egg Whites
Turkey Bacon
Whole Wheat Toast
Glass of Skim Milk
Vary your meals from
Try to select carbs with Sunday is the perfect
The difference between
time to time. Even
Soda is an absolute noa GI of 65 or less.
day to prepare foods
a good supplement and
though you may love
go on the AthLEAN-X
Refer to this site for
that you'll use
a bad one is…lots of
one in particular, you
program. With it's 11
some common foods.
throughout the week.
potential results and
should still change it up Tbsp's of sugar it's pure
http://www.mendosa.co Grill your chicken, cook
wasted money!
to keep your body
garbage!
m/gilists.htm
the sweet potatoes, etc
guessing