DAY 1 Maximize carb depletion, encourage utilization of glycogen stores, optimize fat mobilization concurrently.Meal #1:C & P: 1 whole Egg, 4 Egg whites, Mixed Peppers, mushrooms and 1 tblsp salsa (ANY VEGGIES ALLOWED)F: ½ Avocado & 2 stripes of Turkey BaconSnack:P: Quest Protein BarMeal #2:P: 4-5 oz. Extra Lean Ground Turkey (seasoned to taste, no oils or marinades)- Include: mixed peppers, chopped broccoli, mushrooms and hot peppers.- I use Low Sodium Chicken Broth & Chilli Garlic Sauce during cooking to add moisture and flavorC: Grilled Zucchini and ChickpeasSnack:P: Protein Shake (~25g protein)(optional: egg white liquid)Meal #3:C: Spaghetti SquashP: 4-5 oz. Salmon Filet (Season to taste)Snack (IF NEEDED):P: ½ cup fat free 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 Protein Shake.
DAY 2 Meal #1: C: Mushrooms, Mixed Veggies and non-fat salsa
P: 1 Whole egg, 4 egg whites (make as omelet w/ above ingredients) F: 2 stripes of Organic Turkey Bacon
Snack: P: Protein Shake, 1/4 cup egg whites and/OR water F: can add 1 tablespoon of organic Almond Butter
Meal #2: C: Green Salad (i.e. mixed romaine leaves)- Mixed Greens, mushrooms, cherry tomatoes, celery, giardiniera for dressing (drain the oil) - Fat Free Feta Cheese P: 4-5 oz. Salmon (add to the salad) F: 1/4 cup Almonds (or any nuts)(mix with salad) Snack: Protien: Homemade Tuna Salad (pepper, lemon, dill, hot sauce)(Any green vegetable snack)
Meal #3: C: Zucchini, Spinach, mushrooms, peppers and jalapeno’s (just for an added kick) P: 4-5 oz. Chicken breast
- Slow cook Chicken for the week over 8 hours in a crockpot. With a variety of seasoning & spices the chicken comes out incredibly moist and tasty. Desert: 1/2 cup fat free cottage cheese, 1/2 scoop whey protein, tsp cinnamon, 2 tblsp PB2
DAY 3 Meal #1: C: Protein Shake (1/4 cup Egg Whites, Almond Milk, Ice Cubes, Water)Fiber: SUPERSEED (Add to protein shake) F: 2 tablespoon of Organic Almond Butter (ADD to Shake) Snack: (combine to make little open faced sandwiches) C: 2 Rice Cakes P: 4 oz. Turkey Breast (seasoned to taste) - 1/2 Sliced Tomatoes - Basil Leaves- Add low fat cheese & sauce to taste Meal #2: P: Chicken Salad (mixed veggies, etc) Snack: P: Quest Protein Bar or Protein Shake
Meal #3: C: Asparagus (or other green veggie)(seasoning and lemon to taste) P: 4-5 oz Lean Steak (seasoned to taste)
DAY 4 Meal #1: P: 1 whole Egg and 3-4 egg whites, salsa, mushrooms and mixed peppersF: ½ Avocado 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) P: 4-5 oz. Chicken Breast (seasoned to taste) C: Mixed Greens & Lettuce (hot peppers if desired and any additional veggies) Snack: P: Whey Protein Powder and Egg Whites (Greek Yogurt and almond milk) Meal #3: P: 4-5 oz Tilapia (seasoned to taste)(sub for any other protein) C: Mixed GREEN VEGTABLES (add mushrooms and hot peppers if desired)
DAY 5 Meal #1:P: Protein Pancakes- 1/3 Cup Cottage Cheese, 1 scoop protein powder, 3 egg whites and 1 tsp cinnamonSnack:P: Whey Protein Powder and Egg White liquidF: ½ cup Almond milkMeal #2P: Sautéed Shrimp (just with spray) & mixed veggiesSnack:P: Kale Chips, Celery or Seaweed ChipsMeal #3:P: Taco Salad (according to recipe options)(Turkey and veggies)
DAY 5 Meal #1: P: Protein Pancakes- 1/3 Cup Cottage Cheese, 1 scoop protein powder, 3 egg whites and 1 tsp cinnamon Snack: P: Whey Protein Powder and Egg White liquid F: ½ cup Almond milk Meal #2 P: Sautéed Shrimp (just with spray) & mixed veggiesSnack: P: Kale Chips, Celery or Seaweed Chips Meal #3: P: Taco Salad (according to recipe options)(Turkey and veggies)
DAY 6 : Meal #1:P: 1 whole egg, 4 Egg Whites (seasoned to taste)(add any veggies)Snack:P: Quest Protein BarMeal #2P: Tuna Salad (recipe above)Snack:P: Taco Salad (recipe above)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.