Brief message
Giovanni Keels
FOODS NEEDED
(carbs) 1 full banana
(Carbs) 2 Vans Waffles you can add jelly or peanut butter
(Carbs) Bagel 2
(carbs) Cereal Rice Chex Mix 2 serving add oat-milk anykind.
(Protein) pork Sausage links 3
(Protein) 3 eggs
(Protein) 1 scoop of your protein shake Mass gainer
HAVE ONE (PROTEIN) & ONE (CARB)
MEALS PICK ONE
EGG & Shrimp quesadilla
apple pie overnight oats
cinna-roll overnight oats
egg turkey sandwich
breakfast fried rice
(Protein) bison 5oz
(Protein) Steak 7oz
(Protein) Ground chicken 5 oz
(Protein) chicken breast 6 oz
(Protein) lean Ground beef 5 oz
(Protein) Chicken drumsticks 5 drumsticks.
(Carbs) Jasmine Rice 1 cup
(Carbs) White Sweet Potato 1
(Carbs) Mission Carb Balance Spinach wrap 1
(carbs) and (Protein) with (fruit)
MEALS:
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
(Protein) bison 5oz
(Protein) Steak 7oz
(Protein) Ground chicken 5 oz
(Protein) chicken breast 6 oz
(Protein) lean Ground beef 5 oz
(Protein) Chicken drumsticks 5 drumsticks.
(Carbs) Jasmine Rice 1 cup
(Carbs) White Sweet Potato 1
(Carbs) Mission Carb Balance Spinach wrap 1
(carbs) and (Protein) with (fruit)
MEALS:
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
Drink Mass gainer protein shake
ONLY CHOOSE ONE
Yogurt zero sugar any kind
Quest bars (1 a day)
Rice cakes any flavor (4 a day)
String cheese (4 a day)
Cashews (1 cup a day)
fruit 1 to two cups day.
Any type of fruit
Protein: Mass Gainer
Collagen: Vital Proteins®
Fish Oils: Fish Oil 1200 Mg Softgels
Daily Super Greens: Nature’s Truth
Use this code: AB10 to get 10% off when you check out on Raw Nutrition website
Workout Schedule
All Chest and shoulder workouts
Incline Chest Fly Workout
50 second break (in between sets)
Warm up with bar for us
2 sets 20 reps – 15 pounds
2 sets 10 reps – 30 pounds
2 sets 5 to 6 reps – 40 pounds
Incline smith machine bench press
50 second break (in between sets)
4 sets 10 reps – 135 pounds
Dip machine or dip body weight
50 second break (in between sets)
3 sets 10 to 15 reps – 135 pounds or body weight
Incline seated hammer chest press
50 second break (in between sets)
1 sets 20 reps – 1 – 45 pound plate on each side
1 sets 20 reps – 2 – 45 pound plate on each side
1 sets 10 reps – 3 – 45 pound plate on each side
Triceps over head
50 second break (in between sets)
20 reps – 3 sets 50 pounds
tricep cable over head
50 second break (in between sets)
20 reps – 3 sets 25 pounds
20 reps – 3 sets 30 pounds
All leg workouts
Conventional Wide Stance squats
1 minute and 30 sec break (in between sets)
Warm up with no weight first 10 reps
8 reps – 1 sets (1) 45 pound plate each side
8 reps – 1 sets (2) 45 pound plate each side
5 to 8 reps – 3 sets (3) 45 pound plate each side
laying hamstring curls
1 minute and 30 sec break (in between sets)
20 reps – 1 sets (2) 15 pound
20 reps – 1 sets (2) 25 pound
30 reps burnout
Leg curl extensions
50 second break (in between sets)
20 reps – 2 sets 60 pounds
20 reps – 2 sets 30 pounds
20 reps – 3 sets 20 pounds
Goblet with Dumbbells
50 second break (in between sets)
20 reps – 3 sets 45 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
PICK 5 Workouts to do in one day
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
