Friday, July 9, 2010

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

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