Bachelor's get RIPPED meal plan

ok boys lets get down to it

-every meal must have protein, carbs & fats

EX: wings & pizza, not idea but chicken:p, crust:carb & cheese:fat

EX: grilled chicken(P), rice&bean (C) & guac(F)

breakfast options

egg whites with white cheese & dry toast

egg sandwich, whole grain toast/scooped bagel, 4 egg whites & white cheese

oatmeal with nuts, fruit & protein shake

cereal w/protein powder (mix into milk) & fruit

yogurt, granola, fruit and protein powder (mix into

yogurt)

snacks

even snacks need P C & F

trail mix(handful), deli meat slices & fruit

protein bar

protein shake(P) with fruit(C) & nuts(F)

chicken salad 1 cup

tuna salad 1 cup

corn chips salsa, guac & diced chicken

hummus 1/4cup & veg: mushrooms, carrots, celery

tuna salad-

canned tuna(P)

mayo(F)

relish

cranberries(C)

chicken salad -

diced chicken(P)

mayo(F)

chopped pecans

shredded carrots(C)

lunch/dinner options

salad with chicken or tuna 2 tsbp dressing

tuna(P) wrap(C) w/spinach & tomato option 1 of either mayo/cheese/dressing(fat)

deli meat/chicken/steak sandwich with spinach tomato and avocado

whole grain/brown rice pasta with meat sauce

(frozen pack/fresh) sauteed veg and potato w/chicken or steak

burrito

kabob on the grill with rice & veg

beans rice and steak/chicken/fish

quesadilla

pizza with chicken

turkey/beef/boca burgers with salad 2 tbsp of dressing

burrito-

chicken/steak(P)

cheese/guac(F)

beans

salsa

tortilla(C)

quesadilla -

diced chicken/steak(P)

cheese(F)

tortilla(C)

chopped veggies

to create an anabolic environment in your body you MUST keep your blood sugar balanced. To do that you MUST eat every three hours, if you dont your blood sugar will dip and you would be burning fat when you workout. instead you will be burning sugar or even muscle.

AND WHAT DO WE NEED TO DO TO GET RIPPED?

BURN FAT AND GAIN LEAN MUSCLE MASS.

-eat within 30 mins to 60 mins of waking

-drink lots of water

-beer in moderation

-JUST SAY NO to cookies, candy and doritos

-sleep well

-train smart

hit me up with any questions