Lean Up For Men I

WORKOUT DAY

Breakfast

2 whole eggs

2 egg whites

½ cup oatmeal

Snack

6 oz 2% plain Greek yogurt

1 tbsp ground flaxseed

Lunch

½ cup faro, Quinoa, brown rice

4-6 oz grilled chicken breast

½ cup black beans

1 cup mixed greens

½ avocado

Pre-workout

½ banana

½ scoop Whey protein

5 grams BCAA

Post-Workout

1 scoop Whey Protein

8 oz coconut water

8 oz water

2 tsp organic honey

1 gram omega-3 fish oil

5 grams BCAA

Dinner

6-8 oz sirloin steak

1 cup broccoli

1 5-6oz (medium) sweet potato

Bedtime Snack

4 egg whites

1 oz mixed nuts (Brazil, Almond, Walnuts)

NON-WORKOUT DAY

Breakfast

4-6 oz lean ground turkey

1 oz mixed nuts

1 gram omega-3 fish oil

Snack

½ cup oatmeal

1 tbsp ground flaxseed

4 egg whites

Lunch

4-6 oz low sodium lunch meat

2 cups mixed green salad

¼ cup fresh berries

2 tbsp oil / vinegar mix

1 gram omega-3 fish oil

Snack

1 scoop mixed protein

1 tbsp fresh ground nut butter

2 cups unsweetened vanilla almond milk

Dinner

6-8 oz salmon

15-20 asparagus

Bedtime Snack

1 cup low-fat cottage cheese

2 tbsp fresh salsa

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