Milinda
Brief message
FOODS NEEDED
(Protein) 3 eggs
(carbs) 1 whole Bagels with Peanut butter spread
(carbs) 1 full Banana
(Carbs) Oatmeal 1 cup
(carbs) Cereal 1 serving
(Protein) egg whites 1 cup
(Protein) Turkey Sausage | 4 Turkey Sausage
FAST breakfast
2 scoops of protein shake add 1 cup of oatmeal and full banana with tablespoon of Peanut Butter
MEALS:
(carbs) and (Protein)
ONLY CHOOSE ONE
1 cup of blueberries
One quest bar
Half a banana
One bag of oatmeal
(Protein) bison 1 cup
(Steak) 4oz of steak
(Protein) Ground chicken 4oz
(Protein) lean Ground beef 3oz
(Protein) Chicken drumsticks 4 drumsticks.
(Carbs) Jasmine Rice 1 cup
(Carbs) White Sweet Potato 1
(Carbs) Mission Carb Balance Spinach wrap 1
MEALS:
(carbs) and (Protein)
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 1 cup
(Steak) 4oz of steak
(Protein) Ground chicken 4oz
(Protein) lean Ground beef 3oz
(Protein) Chicken drumsticks 4 drumsticks.
(Carbs) Jasmine Rice 1 cup
(Carbs) White Sweet Potato 1
(Carbs) Mission Carb Balance Spinach wrap 1
MEALS:
(carbs) and (Protein)
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 Protein Shake 2 scoops 1 cup of oak milk (anykind) and 1 cup of of water you can also add fruit to shake.
Any kind of Fruit
Quest bars (1 a day)
Rice cakes any flavor (2 a day)
String cheese (4 a day)
Cashews (1 cup a day)
Any type of fruit
Supplements (Optional)
Protein: Raw Protein
Pre-workout: Raw Preworkout
creatine 15 grams a day
Use this code: AB to get 10% off when you check out on the website
Different WaysTo Make Protein Shake
Shake 1
Add (Mass Gainer) 2 scoops with a handful of strawberries 1 full banana and half a cup of granola. also, add collagen you can use oat milk or water
Shake 2
Add (Mass Gainer) 2 scoops, add 2 spoonful of peanut butter, 1 full banana, and 1 cup of oatmeal. also, add collagen you can use oat milk or water
Shake 3
Add (Mass Gainer) 2 scoops, add. Blueberries or. blackberries as much as you want, add Yogurt , add collagen you can use oat milk or water
Monday Glutes and legs
Hip thrust Smith Machine
20 reps – 2 sets 25 pounds (each Side)
15 reps – 2 sets 45 pounds (each Side five second holds at the top each set)
Smith machine Squats
3 sets 15 reps – 25 pounds each side
3 sets 4 to 5 reps – 45 pounds each side
Walking lunges
3 sets 20 reps – 25 pounds
Leg press
20 reps – 2 sets 45 pounds each side
20 reps – 1 sets 2, 45 pound plates each side
15 reps – 1 sets 4, 45 pound plates each side
5 to 10 reps – 1 sets 6, 45 pound plates each side
Bulgarian Split Squat
3 sets 15 reps – 15 pounds
3 sets 8 reps – 20 pounds
3 sets 5 reps – 30 pounds
30 minutes of cardio before on the stair stepper (AB Routine) after workout:
30 reps 3 sets – setups
10 reps 3 sets – sunrise planks
20 reps 3 sets – crunches
40 reps 3 sets – mountain climbers
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
Leg Workout Saturday
PICK 5 Workouts to do in one day
Dumbbell Squat super set with Front squats
50 second break (in between sets)
3 sets 20 reps – 30 pounds each side then super set with front squat 3o 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
Hack squat
50 second break (in between sets)
3 sets 15 reps – 45 pounds each side
3 sets 10 reps – two 45 pounds each side
Reverse Hack squat
50 second break (in between sets)
3 sets 15 reps – 45 pounds each side
3 sets 10 reps – two 45 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
Shoulders and triceps
Dumbbell Lateral raises
50 second break (in between sets)
Warm up with bar for us
2 sets 20 reps – 5 pounds
2 sets 10 reps – 10 pounds
smith machine shoulder press
50 second break (in between sets)
4 sets 10 to 12 reps – just the bar
lateral raises machine
50 second break (in between sets)
2 sets 20 reps – 10 pounds
2 sets 20 reps – 20 pounds
seated rear delt machine
50 second break (in between sets)
1 sets 20 reps – 5 pound
2 sets 20 reps – 10 pound
1 sets 12 reps – 15 pound plate
Triceps over head
50 second break (in between sets)
20 reps – 3 sets 10 pounds
tricep cable over head
50 second break (in between sets)
20 reps – 3 sets 10 pounds
30 minutes of cardio before after workout on stair-master
Wednesday cardio
Russian Twist.
20 reps 3 sets
20 reps 3 sets
30 reps 3 sets
20 reps 3 sets
20 minutes of cardio before after workout on stair-master