1. Week 1 Workout day2 dayWeightsRest day1 dayHigh carb. day or cheat dayWorkout1 day Workout day3 daysCardioBreakfastCheesy scrambleOlive oli,2 eggs,2eggwhites, 1 tbps shredded cheese at end of cooking 2 eggs,2 egg whites scrambled3 slice Turkey bacon3 egg whites 1cup oatmeal1 cup blueberries1 egg, 2 egg whites, 1 small carton carb control yogurt Snack1tbs.peanutbutter + 2 celery stalks4oz shrimp + 1tbs cocktail sauce½ cup broccoli 1 stick string cheese5 whole wheat crackersLunchChicken Salad 2 cups mixed green salad,6 oz chicken, ¼cucumber,1tomato1 tbsp olv/vinTurkey rollsDeli turkey,2 slices swis,1 cup raw spinach leavesBurrito: wheat tortilla4 oz chicken ¼ cup rice¼ cup blk beanslettuce, salsaHam sandwich 2 slices bread, deli ham, slice Swiss, lettuce, 1 tomatoPre workout1 scoop protein powder + 1 cup pineappleSnack 14 walnut halves +1tbsp peanut butter1 scoop protein, 1 apple,2 rice cakes1 scoop proteinPost workout2 scoops protein + 1 slice bread with jelly 2 scoop protein, 1 slice angel food cake1 scoop proteinDinner6oz. top sirloin steak, 1cup broccoli, 1 cup Brussels sprouts6oz salmon 1 cup cauliflower 1cup mixed salad greens, 1tsp oil/vin Spaghetti and meatballs,4 oz ground turkey ,1 cup pasta, ½ cup sauce, 1 slice bread6 oz, tilapia, 1 sweet potato,20 asparagus spearsBedtime snack 1 scoop protein8oz cottage cheese + tbsp salsa1 scoop protein, ½ bag popcorn8oz cottage cheese Nutritional facts: 1,635 calories,200g protein,85g carbs,55 g fatNutritional facts: 1,340 calories,165g protein,40g carbs,60 g fatNutritional facts: 2,130calories,185g protein,280gcarbs,30 g fatNutritional facts: 1,775calories,195g protein,180gcarbs,30 g fat