Garland

Brief message

FOODS NEEDED

Breakfast

(carbs) 1 Banana

(carbs) Cereal Rice Chex Mix 1 serving add oat-milk anykind.

(Carbs) Daves Killer Bread 1 slice you can add no sugar jelly or Peanut butter on bread.

(Protein) Turkey Sausage links 3

(Protein) 2 eggs

(carbs) half plain bagel

(Protein) 2 scoop of your protein shake

FAST breakfast

2 scoops of protein shake add 1 cup of oatmeal and full banana with tablespoon of Peanut Butter

MEALS:

(carbs) and (Protein)

MEALS PICK ONE

Name: Personal Trainer | Anthony Brown
Price range: $$

breakfast fried rice

Before the gym Pre workout meal

Choose one only

1 cup of blueberries

hand full of cashews

Half bagel

1 quest bar

Lunch

(Protein) chicken tenders six pieces

(Protein) drumsticks 3 per meal

(Protein) chicken breast 4oz

(Protein) 2 sc0ops Whey Protein Shake in 16oz water

(Protein) Beef 4oz

(Protein) Bison 4oz

(Carbs) 1 cup jasmine rice

(Carbs) 1 Yam potato

Pick 1 carb 1 Protein

Chicken Enchiladas

Mix in a bowl:
1.1 12oz can of chicken (drained)
2.1⁄4 cup enchilada sauce
3.1⁄2 cup 0% fat shredded cheese

Directions:
1.Assemble into 2 Xtreme Wellness High Fiber
tortillas
2.Pour another 1⁄4 cup over the enchiladas

BBQ Chicken Pizza Wrap

Directions:
1)Lay out 1 of Joseph’s Lavish Flatbreads
2)Spread 1⁄4 cup Sugar Free Stubbs BBQ sauce
3)Drain a 12oz can of chicken and use half the
chicken (2 servings)
4)Spread chicken evenly over BBQ sauce
5)Add 1⁄2 cup of 0% fat shredded mozzarella
6)Fold over once or twice
7)Put on frying pan until cheese melts

Spicy Chicken Sandwich

Mix the following in a bowl:
1.1 12.5oz can of chicken
2.2 scoops of Redcon1 Collagen Protein
3.1 cup fat free mozzarella
4.1 egg
5.1 tbsp Dano’s hot chipotle seasoning

Makes two patties
Bake at 400 degrees for 20 mins (flip half way)

Low Fat Quesadilla

Directions:
1.Drain a 12.5 oz can of chicken
2.Lay out two Xtreme Wellness High Fiber tortillas
3.Evenly distribute half the can on 1 tortilla
4.1⁄2 cup of fat free shredded cheddar on the
chicken
5.Place second tortilla on top
6.Spray cooking spray on pan and heat tortilla
until cheese melts

Egg and Cheese Breakfast Taco

Directions:
1.In a bowl scramble 2 egg whites and 2 whole
eggs
2.Pour into frying pan
3.Immediately lay an Xtreme Wellness high fiber
tortilla on top
4.Once egg cooks through flip it, tortilla side down
5.Distribute 1⁄2 cup of fat free shredded cheddar
cheese
6.Fold in half and wait till cheese melts

MEALS PICK ONE

Spinach chicken pasta

Chicken Parmesan sandwich

Orange chicken and rice

Red pepper chicken and rice

Classic rice burrito bowl

Dinner

(Protein) chicken tenders six pieces

(Protein) drumsticks 3 per meal

(Protein) chicken breast 4oz

(Protein) 2 sc0ops Whey Protein Shake in 16oz water

(Protein) Beef 4oz

(Protein) Bison 4oz

(Carbs) 1 cup jasmine rice

(Carbs) 1 Yam potato

Pick 1 carb 1 Protein

Chicken Enchiladas

Mix in a bowl:
1.1 12oz can of chicken (drained)
2.1⁄4 cup enchilada sauce
3.1⁄2 cup 0% fat shredded cheese

Directions:
1.Assemble into 2 Xtreme Wellness High Fiber
tortillas
2.Pour another 1⁄4 cup over the enchiladas

BBQ Chicken Pizza Wrap

Spicy Chicken Sandwich

Mix the following in a bowl:
1.1 12.5oz can of chicken
2.2 scoops of Redcon1 Collagen Protein
3.1 cup fat free mozzarella
4.1 egg
5.1 tbsp Dano’s hot chipotle seasoning

Makes two patties
Bake at 400 degrees for 20 mins (flip half way)

Low Fat Quesadilla

Egg and Cheese Breakfast Taco

MEALS PICK ONE

Spinach chicken pasta

Chicken Parmesan sandwich

Orange chicken and rice

Red pepper chicken and rice

Classic rice burrito bowl

Before Bed (optional)

half of can of beans with a half of cup of Jasmine rice 1 bag of quest chips or 2 small yogurts or 1 quest bar.

SNACKS IF NEEDED

Quest bars (1 a day)

String cheese (3 a day)

Cashews 1 cup a day

Any type of fruit

Supplements

Protein: raw nutrition.

Pre-workout: Raw nutrition pre-workout

Collagen: Vital Proteins®

Fish Oils: Fish Oil 1200 Mg Softgels

Daily Super Greens: Nature’s Truth

Use this code: AB to get 10% off when you check out on Raw Nutrition website

Workout Schedule

Monday Chest/delts

Smith machine chest workout

50 second break (in between sets)

Warm up with bar for us

3 sets 15 reps – 135 pounds

1 set 1 rep – 315 pounds (use elbow wraps) get a spoter

Seated Incline Hammer Machine

50 second break (in between sets)

3 sets 10 reps – 40 pounds
2 sets 8 reps – 50 pounds
1 sets 5 reps – 60 pounds

fly machine

50 second break (in between sets)

3 sets 20 reps – 30 pounds

3 sets 20 reps – 40 pounds

Skull Crushers Super Set With Bench Dips

50 second break (in between sets)

2 sets 10 reps – 20 pounds with 10 dips
2 sets 8 reps – 30 pounds with 10 dips
3 sets 5 reps – 45 pounds with 10 dips

15 minutes of cardio on the stair-master after work out

Tuesday Legs

Leg Press

1 minute and 30 sec break (in between sets)

Warm up with no weight first 10 reps

20 reps – 3 sets (1) 45 pound plate each side

20 reps – 2 sets (2) 45 pound plate each side

15 reps – 1 set (3) 45 pound plate each side so 6 plates total.

Leg curl extensions

50 second break (in between sets)

20 reps – 2 sets 30 pounds

20 reps – 2 sets 40 pounds

Step Up With Dumbbells

50 second break (in between sets)

20 reps – 3 sets 25 pounds ( each leg)

Sitting hamstrings

50 second break (in between sets)

15 reps – 1 sets 15 pounds

20 reps – 2 sets 20 pounds

20 reps – 1 sets 25 pounds

hip abductor machine

50 second break (in between sets)

15 reps – 3 sets 15 pounds

15 reps – 3 sets 25 pounds

bulgarian split squat

50 second break (in between sets)

10 reps – 3 sets 30 pound dumbbell

10 reps – 3 sets 45 pounds dumbbell

Wednesday cardio

45 minutes of cardio on the stairmaster before (AB Routine) after workout

Russian Twist.

20 reps 3 sets

30 reps 3 sets

20 reps 3 sets

Shoulders and Tricpes Workout

Shoulder Press Smith Machine

50 second break (in between sets)

2 sets 15 reps – 25 pounds each side

2 sets 12 reps – 35 pounds each side

sitting lateral raises

50 second break (in between sets)

20 reps – 2 sets 15 pounds

20 reps – 2 sets 20 pounds

Standing Front Plate Raises

50 second break (in between sets)

20 reps – 3 sets 25 pounds

Tricep Straight bar Cable Pull Down

50 second break (in between sets)

20 reps – 3 sets 15 pounds

20 reps – 3 sets 20 pounds

Overhead Cable Triceps Extension

50 second break (in between sets)

20 reps each arm – 3 sets 15 pounds

20 reps each arm – 3 sets 20 pounds

CABLE TRICEP PULL DOWNS

50 second break (in between sets)

20 reps – 1 sets 10 pounds

20 reps – 1 sets 15 pounds

20 reps – 1 sets 20 pounds

Friday Cardio

45 minutes of cardio before on the stair stepper (AB Routine) after workout.

30 reps 3 sets – push ups

50 second break (in between sets)

30 reps 3 sets – setups

50 second break (in between sets)

10 reps 3 sets – sunrise planks

50 second break (in between sets)

20 reps 3 sets – Full Crunches

50 second break (in between sets)

40 reps 3 sets – Mountain Climbers

50 second break (in between sets)

Back And Biceps Saturday

Single-arm dumbbell row

50 second break (in between sets)

2 sets 20 reps – 30 pounds each side
1 sets 20 reps – 45 pounds each side
1 sets 15 reps – 50 pounds each side

Pull ups

50 second break (in between sets)

12 reps. 3 sets

Barbell Curl

50 second break (in between sets)

20 pounds 3 sets 15 reps
30 pounds 2 sets 12 reps
40 pounds 3 set 12 reps

Reverse-grip bent-over row Straight Bar

50 second break (in between sets)

20 pounds 2 sets 20 reps
30 pounds 2 sets 20 reps
40 pounds 2 sets 15 reps
Burn out set 30 pounds

T-Bar Row

50 second break (in between sets)

15 reps 4 sets – 25 pounds

30 minutes of cardio before (AB Routine) after workout:

20 reps 3 sets – setups
10 reps 3 sets – sunrise planks
20 reps 3 sets – crunches
40 reps 3 sets – mountain climbers