Menu & Workout!

Daily Meal Plan (Gym)

Vitamin & Pre-Workout/Fat Burner

1. Pre-Workout: 

40g Oats 

½ C. Egg Whites

5g Cocoa Powder 

8g Jello Pudding Mix 

3g Stevia 

2oz Banana 

2. Post-Workout:

36g Myofusion 

1 Pudding Cup 

1oz Banana 

OR

1 Greek Yogurt

18g Myofusion

½ C. Almond Milk

OR

Skinny Cow Ice Cream Sandwich

18g Myofusion

½ C. Almond Milk

[Snack] 

1 slice Ezekiel Bread with Spray Butter 

3. 4oz Tilapia 

4oz Sweet Potato 

Veggies 

4. 4oz Chicken

½ C. Brown Rice 

Veggies 

5. Wheat Tortilla

3 slices Chicken Breast 

6. 4oz Tilapia 

28g Cashews 

TOTALS: 1686/35/150/164

Fats: 315

Carbs: 600

Proteins: 656

Daily Meal Plan (Non-Gym)

1. 40g Oats 

¼ C. Egg Whites 

5g Cocoa Powder 

8g Jello Pudding Mix 

3g Stevia

1oz Banana 

2. 36g Myofusion

1 slice Ezekiel Bread 

3. 4oz Tilapia 

4oz Sweet Potato 

Veggies 

4. 4oz Chicken

½ C. Brown Rice

Veggies

5. 4oz Tilapia

6. Wheat Wrap 

3 Pieces Sliced Chicken Breast

TOTALS: 1399/26/125/157

Fats: 234

Carbs: 500

Protein: 628

Monday: ARMS (This is just an example of one week...I change up my stuff every 2 weeks or so)


Close Grip Press - 3x8
Skull Crushers - 3x8 
Tricep Pressdowns (bar) - 4x8 
Hammer Curls - 3x8 
Barbell Curls - 3(or 4)x8 


Tuesday: Legs


Squats - 3(or 4)x8 
Stiff Legged Dead Lifts - 3x8 
Standing Calf Raises - 3x8
Plies - 3x15(or 20)


Wednesday: Back & Abs


Dead Lifts - 5x6
Wide Grip Lat Pulldown - 3x8
Bentover Row - 3x8
Cable Row + Hammer Pull - 3x8
Cable Crunches - 4x12
Leg Raises with Ball - 3x10
Bicycles - 3 TF (to failure, do as many as you can)


Thursday: Shoulders


Arnold Press - 3x8
Cable Rear Delt Flyes - 3x10
Upright Row + Front Raise - 3x8
Lateral Raise - 4x8


Friday: Legs (2)


Smith Split Squats or Bulgarian Split Squat - 3x10(or 12)
Leg Press - 3x15
P90X Calves - 3x20
Sitting Calf Raises - 3x15


Saturday: Chest & Abs


Wide Pushups - 3 TF
DB Bench Press - 3x8
Flyes - 3x10
Incline Press Machine - 3x10
Cable Crunches - 4x10
In & Outs - 3 TF
Russian Twists - 3 TF


Sunday: Cardio


It really changes each week, but every week until my 5K, my goal is to run a 5K loop on the treadmill on this day. (It is considered a rest day because I don't lift any weights. Occasionally I actually take the entire day off.)