Cameron White

Brief message

  • Option 1 (Classic Muscle Breakfast):

    • 4 whole eggs + 4 egg whites (scrambled)
    • 2 slices whole wheat toast
    • 1 tbsp peanut butter
    • 1 banana

    🔥 Option 2 (High-Calorie Oatmeal Bowl):

    • 1 cup oats (cooked)
    • 1 scoop whey protein (mixed in)
    • 1 tbsp almond butter
    • ½ cup blueberries
    • 1 tbsp chia seeds

    🍳 Option 3 (Protein Pancakes):

    • ½ cup oats
    • 1 scoop whey protein
    • 2 eggs
    • ½ cup Greek yogurt
    • 1 tbsp honey

    🥑 Option 4 (Avocado & Salmon Toast):

    • 2 slices whole wheat toast
    • ½ avocado (mashed)
    • 3 oz smoked salmon
    • 1 oz feta cheese

Protein Sources

  • Chicken Thighs (Grilled, Baked, or Stir-Fried) – 6-8 oz (170-225g)
    Lean Ground Beef (90%+ Lean) – 6-8 oz (170-225g)
  • Ground Turkey (Lean, 93%+ Lean) – 6-8 oz (170-225g)
  • Eggs (Boiled or Scrambled with Other Ingredients) – 3-4 whole eggs

 

Carbohydrate Sources

  • Brown Rice or White Rice – 1-1.5 cups cooked (150-225g)
  • Quinoa – 1 cup cooked (185g)
  • Whole Wheat Pasta – 1-1.5 cups cooked (150-225g)
  • Sweet Potato – 1 medium (150-200g)
  • Whole Wheat Bread (For Sandwiches or Sides) – 2 slices
  • Whole Wheat Wraps (For Burritos or Wraps) – 1 wrap

Mass Gainer Protein Shake (1,000+ Calories) 🔥 2x daily

âś… Ingredients:

  • Whole Milk – 2 cups (480ml)
  • Whey Protein Powder (Chocolate or Vanilla) – 2 scoops (50g protein)
  • Oats (Blended for Carbs & Fiber) – ½ cup (40g)
  • Peanut Butter (Healthy Fats & Calories) – 2 tbsp (32g)
  • Banana (For Natural Sugars & Energy) – 1 medium
  • Honey (For Extra Carbs & Sweetness) – 1 tbsp (21g)

🔹 Macros: ~1,050 Calories | 70g Protein | 120g Carbs | 35g Fats

Chest & Shoulders

Incline Chest bench Smith

50 second break (in between sets)

Warm up with bar for us

2 sets 12 reps  – 135 pounds

3 sets 15 reps  – 225 pounds

Dropset back down to 2 sets 12 reps  – 135 pounds

Incline smith hammer 

50 second break (in between sets)

2 sets 20 reps – 135 pounds 

3 sets 15 reps – 225 pounds 

3 sets 15 reps – 315 pounds 

Seated Fly Cable Machine

50 second break (in between sets)

3 sets 35 pounds – 15 reps

3 sets 50 pounds – 15 reps

Shoulder lateral RASIES super set with push ups

50 second break (in between sets)

2 sets 15 pounds – 20 reps super set with 20 push ups

2 sets 20 pounds – 20 reps super set with 20 push ups

Rear Delt Shoulder fly

50 second break (in between sets)

2 sets 25 pounds – 20 reps

2 sets 45 pounds – 20 reps

2 sets 35 pounds – 20 reps

Leg Workout

laying hamstring curls

1 minute and 30 sec break (in between sets)

20 reps – 2 sets 15 pound

20 reps –  2 sets (2) 35 pound 

Leg curl extensions

50 second break (in between sets)

20 reps – 3 sets 40 pounds  

20 reps – 2 sets 60 pounds  

20 reps – 3 sets 45 pounds  

Leg Press

50 second break (in between sets)

20 reps – 3 sets 135 pounds 

20 reps – 2 sets 225 pounds 

12 reps – 2 sets 315 pounds 

Sitting hamstrings

50 second break (in between sets)

15 reps – 3 sets 30 pounds 

 

hip abductor machine

50 second break (in between sets)

15 reps – 3 sets 20 pounds 

15 reps – 3 sets 30 pounds 

Hyper  extensions

50 second break (in between sets)

20 reps – 3 sets body weight

20 reps – 3 sets 20 pounds straight bar or plate

Back and Biceps Workout

Low Row Machine Back Workout 

50 second break (in between sets)

2 sets 15 reps  – 45 pounds each side

2 sets 15 reps  – two 45 pounds each side

one handed cable row

50 second break (in between sets)

20 reps – 2 sets 15 pounds  

20 reps – 2 sets 20 pounds  

Dumbbell Rows 
50 second break (in between sets)

20 reps  – 2 sets 30 pounds  

20 reps  – 2 sets 60 pounds  

20 reps  – 1 sets 80 pounds  

lat pull down

50 second break (in between sets)

20 reps – 3 sets 30 pounds

20 reps – 3 sets 60 pounds

sitting bicep curls machine

50 second break (in between sets)

20 reps each arm – 3 sets 25 pounds 

20 reps each arm – 3 sets 15 pounds 

cable bicep curls
50 second break (in between sets) 

20 reps – 2 sets 15 pounds  

20 reps – 2 sets 25 pounds  

20 reps – 2 sets 35 pounds  

Legs and cardio

(45 minutes of stairmaster cardio after workout)

Dumbbell Squat super set with Front squats 

50 second break (in between sets)

3 sets 20 reps  – 15 pounds each side then super set with front squat 15 pounds 20 reps

Cable Kickbacks hold for 5 sec each rep

50 second break (in between sets)

3 sets 20 reps  – 20 pounds each leg

3 sets 20 reps  – 15 pounds each leg

Barbell B Stance Hip Thrusts

50 second break (in between sets)

3 sets 20 reps  – 30 pounds each side

 

Smith machine box squats

50 second break (in between sets)

3 sets 20 reps  – 45 pounds each side 

 10 Stomps

50 second break (in between sets)

3 sets 20 reps  – 60 pounds each foot