Lean & Fit

WEIGHT TRAINING - 4 DAYS A WEEK CARDIO - 5 DAYS A WEEK

6:00am GAME ON

• Cytolean – 2-3 capsules

6:30am CARDIOVASCULAR TRAINING

• 30-45 minutes

8:00am MEAL 1

• 4 egg whites, one yolk
• 1 cup oatmeal with ½ c. berries
• 1 teaspoon ground flaxseeds

11:00am MEAL 2 – PROTEIN SHAKE

• 1 scoop Chocolate IntraPro whey protein with 1 medium banana, ½ cup ice and 4 oz. water, blend

2:00pm MEAL 3

• 4 oz. grilled chicken breast (sub. turkey, fish, lean beef)
• 1 small sweet potato (sub. brown rice, white potato, whole grain bread)
• 1 cup broccoli (sub. any green leafy fibrous carb you like)

5:00pm MEAL 4

• 1 scoop IntraPro whey protein mixed with fat-free plain yogurt
• SuperPump250 – 1 scoop*

6:00pm WEIGHT TRAINING

• 45 minutes to an hour

8:00pm MEAL 5

• Baked Tilapia (sub. chicken/turkey breast, lean beef, egg whites)
• Large spinach salad with veggies
• Olive oil and balsamic vinegar for dressing

11:00pm BEDTIME

• Stretch