DAY 1Limit carbs slightly to burn through some of the stored glycogen from cheat day.Meal #1:C & P:4 whole eggs, ¼ cup organic black beans, mushrooms and 1 tblsp salsa (ANY VEGGIES ALLOWED)F: ½ Avocado & 2 stripes of Turkey BaconSnack:P: Lean Turkey BreastMeal #2:C:1/2 Cup White RiceP: 6-8 oz. Chicken (seasoned to taste, no oils or marinades)Snack:P: Protein Shake (1/2 Cup Almond Milk, Egg Whites, Water and Ice Cubes) (Pre/Post-Workout)Meal #3:C: 1/2 cup Brown Rice, mixed peppers and mushrooms (optional: jalapenos)P:6 oz.lean ground turkey (extra lean)(Season to taste)Snack (MANDATORY):P: 1 cup Cottage cheese (the Casein protein (from cottage cheese) will absorb slowly throughout the night, providing your body with adequate protein to repair, and keep your metabolism working) OR Big Protein Shake.
DAY 2 Meal #1:C: ½ Cup OatmealC: Mushrooms, Mixed Veggies and salsaP: 4 whole eggs (make as omelet w/ above ingredients)F: 2 stripes of Organic Turkey BaconSnack:P: Protein Shake (w/ egg whites, berries and almond milk)F: can add 1 tablespoon of organic Almond ButterMeal #2:C: 1 whole Potatoes (optional: Add turkey bacon and hot sauce)P: 6 oz. SalmonSnack:P: Tuna (pepper, lemon, dill, hot sauce)(Any green vegetable snack)P: 1 whole hardboiled egg (mix with canned tuna)Meal #3:C: 1 cup Spinach, mushrooms, peppers and jalapeno’s (just for an added kick)P: 6 oz. Chicken breast (preferably organic free range chicken)Snack:P: 1 cup fat free Cottage Cheese or Protein Shake
DAY 3Meal #1:P: Protein Shake (Egg Whites, Almond Milk, 2 tlbsp Almond Butter, Ice Cubes, Water)(Add Vanilla instant coffee)C: 1 Cup of OatmealSnack: (combine to make little open faced sandwiches)C: 2 Slices of Ezekiel ToastP: 6 oz. Turkey Breast (seasoned to taste, combine to make sandwich)Meal #2:C: 1 Cup Brown RiceP: 5 oz. chicken breast (combine for salad)Snack:P: Protein Shake (Egg Whites, Almond Milk, 2 tlbsp Almond Butter, Ice Cubes, Water)C: 5 Rice CakesMeal #3:C: Asparagus (or other green veggie)P: 6-8 oz Chicken (seasoned to taste)Snack:P: PROTEIN SHAKE (Casein protein if option)F: Add 1 tblsp almond butter OR 2 tblsp of actual almonds
DAY 4 Meal #1:P: 4-5 Whole Eggs, salsa, mushrooms and mixed peppersC: 2 slices of Ezekiel Toast (make egg sandwich) or 1 cup Oatmeal (options listed above)Snack:P: 3-4 Hard-boiled egg whites (seasoned to taste)C: Kale Chips (or replace with any veggie from list above)Meal #2 (SALAD should be size of two hand fulls)(NO DRESSINGS other than a sugar free balsamic)P: 5 oz. Chicken Breast (seasoned to taste)C: 1 cup QuinoaSnack:P: Whey Protein Shake (Egg Whites, Almond Milk, Ice Cubes)Meal #3:P: 6 oz Tilapia (seasoned to taste)C: Mixed GREEN VEGTABLES (add mushrooms and hot peppers if desired)Snack:F: ¼ Cup Almonds
DAY 5 Meal #1:P: Protein Shake (Almond Milk, Greek Yogurt, Cinnamon, 2 tblsp Almond butter and Egg Whites)C: 2 Cups OatmealSnack:C: 5 Rice CakesF: Add 1 tblsp of Almond butter to 3 of the Rice CakesMeal #2P: 5 oz Lean Turkey BreastC: Squash, Zucchini, cucumbers, broccoli, peppersC: ¾ Cup Brown RiceSnack:P: Greek Yogurt (add cinnamon and protein powder if needed to taste)Meal #3:P: 6 oz. Chicken Breast (seasoned to taste)C: 1 cup Broccoli (OR spinach OR asparagus)Snack:P: Protein Shake (w/ optional fat component)
DAY 6 Meal #1:P: 4 Whole Eggs (add any veggies or hot peppers)F: Add ½ avocado to omeletSnack:P: Whey Protein Powder (Egg Whites, Almond Milk, water and Ice Cubes)C: ½ Cup berries add to ShakeMeal #2P: 6 oz. Turkey BreastC: 1 Cup Brown RiceSnack:6 oz.Turkey BreastC: 1 Cup Brown Rice/li>Meal #3:P: SHRIMP (1-2 servings)C: Broccoli and Cucumbers (seasoned to taste))
ENJOY a cheat meal!!!!!Cheat Day Logic: This will help curb any cravings you’ve had throughout the previous 6 days. It will serve as a reminder throughout the week, during this meal remove MOST restrictions from your diet (depending on specific fitness goals). Start your day with a lean protein filled meal with a glass of coffee (w/ cinnamon) and ½ grapefruit or glass of organic grapefruit juice (the grapefruit component is OPTIONAL). The protein will get your metabolism going right from the start, the cinnamon will stabilize blood sugar sensitivity, meaning when you consume carbohydrates, sugars and fats your body will be less likely to store these calories as fat. The grapefruit has a chemical called Naringenin, which will extend the fat burning effect of caffeine. For those of you non-coffee drinkers, a glass of organic Grapefruit juice with green tea will do the trick also. Schedule this cheat day on a resistance training day or preferably on a day you have a scheduled personal training session. This will force your body to utilize some of these Carbohydrates to replenish glycogen stores (good) and boost metabolism. Engaging in Cheat Day properly is designed to spike your metabolism with higher caloric intake relative to your typical daily consumption. Limit to 1 day out of every week.Meal #1:P: Protein Shake : 1/4 cup egg whites, 1 tsp cinnamonFiber: ADD SUPERSEED TO THIS SHAKE. (the fiber will help push things through as you consume your cheat meals).DRINK COFFEE (w/ cinnamon) and glass of organic grapefruit juice (Optional)Meal #2FREE MEAL, HAVE WHATEVER YOUR HEART DESIRES. IT’S A BEAUTIFUL THING.Snack (TO BE EATEN DIRECTLY AFTER WORKOUT, W/ PROTEIN SHAKE)ANOTHER FREE MEAL. YOU’RE WELCOME.Meal # 3: Okay now let’s gradually start pulling back. NO CARBSP: Your option of ANY lean protein from list above.C: Any option of side, Preferably: lentils or vegetables
DISCLAIMER: Understand this content is a GUIDELINE/EXAMPLE of the framework we use to encourage Muscular Development with our clients. Large generalizations and simplifications were made to communicate our strategies and teach you the basics of utilizing nutrition to support healthy growth. This program does NOT take into account individual factors (genetics, nutrient sensitivity, etc) that could significantly hinder the programs effectiveness. In order to get truly customized guidance and program development, you'll need to contact ShyTown Fitness directly. Otherwise we are NOT recommending that you implement any of the aforementioned plans without first consulting your appropriate health care practitioner.