Nate
Brief message
FOODS NEEDED
Supplements (Optional)
Protein: Raw Protein
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
FOODS NEEDED
(carbs) full banana
(Carbs) Vans Waffles you can add no sugar jelly for toppings
(Carbs) Bagel 1
(Carbs) 1 bag Cream of Rice you can add cinnamon for taste
(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) eggwhites 1 cup
(Protein) 2 eggs
(carbs) half plain bagel
(Protein) 1 scoop of your protein shake
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) tofu 3oz
(Protein) cod fish 4oz
(Protein) Beans 4oz
(Protein) Seitan 4oz
(Protein) bison 3oz
(Protein) Steak 4oz
(Fruit) 1/2 Grape fruit
(Fruit) orange 1
(Fruit) Avocado 1
(Protein) Ground chicken 4 oz
(Protein) chicken breast 3 oz
(Protein) lean Ground beef 3 oz
(Protein) Chicken drumsticks 2 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) tofu 3oz
(Protein) cod fish 4oz
(Protein) Beans 4oz
(Protein) Seitan 4oz
(Protein) bison 3oz
(Protein) Steak 4oz
(Fruit) 1/2 Grape fruit
(Fruit) orange 1
(Fruit) Avocado 1
(Protein) Ground chicken 4 oz
(Protein) chicken breast 3 oz
(Protein) lean Ground beef 3 oz
(Protein) Chicken drumsticks 2 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 two scoops of a protein shake with one cup of egg whites mixed with water. Then have one bagel with peanut butter spread.
Or have:
One Greek yogurt you can add fruit like, blackberries strawberries, blueberries cinnamon powder
Or have one protein shake with water
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: Raw Protein or any kind of whey protein
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
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
Wednesday cardio
PICK 5 Workouts to do in one day
20 minutes of cardio on the stairmaster before (AB Routine) after workout
Russian Twist.
20 reps 3 sets
20 reps 3 sets
30 reps 3 sets
20 reps 3 sets
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
Arms
PICK 5 Workouts to do in one day
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
30 to 45 minutes of cardio on the stair-master after work out
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
