1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
1 can tuna
Shredded cheddar cheese
Gluten free wrap
Tomato
Mayo
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
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X25 @ 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
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X15 @ red band
C Neutral grip chin ups 3X10 @ BW
D Band OHP 4X12 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
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
New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Chicken breast
Gluten free bun
Mixed cheese
BBQ sauce
Greek yogurt
Indigo-3G
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X25 @ 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
2 slices sprouted grain bread
1/2 large avocado
Cheddar cheese
Barbacoa
White rice
Black beans
Sour cream
Cheese
Guacamole
Pico
Indigo-3G
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Sliding leg curls 4X12 @ BW
C Anchored band squats 5X20 @ BW
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
Chuck eye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Squats 4X20 @ BW,40,40,40
C BSS 3X12 per side @ 40
D Single leg glute bridges 4X12 per side @ BW
E Single leg RDL 3X12 per side @ 40
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW
1 large egg
1.5 cup eggs whites
Spinach
Coconut oil
Chicken breast
Roasted sweet potato
Roasted Brussels sprouts
BBQ sauce
Indigo-3G
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Bent over straight arm rows 4X12 @ red bands
B Feet elevated pushups 4X25 @ BW
C Close supinated grip chin ups 4X10 @ BW
D DB lateral raises 4X12 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band