Sunday, January 12, 2014

Sample Weekly Menu (using carb cycling)

Monday (L)
Pre-Workout
Protein Shake
Breakfast
Blueberry Protein Pancakes
Lunch
Veggie  Egg White Omelet , Asparagus, 1/8 C. Quinoa
Snack
3 Oatmeal Raisin Cookies
Dinner
Tilapia, Brussels Sprouts, and ¼ C Brown Rice
Snack
Greek Yogurt & Whey with PB & J

Tuesday (H)
Pre-Workout
Protein Shake
Breakfast
Yogurt & Oat Fruit Parfait
Lunch
Grilled Chicken, Asparagus, and Sweet Potato
Snack
Protein Blueberry Muffins
Dinner
Deer Stew (homemade)
Snack
Greek Yogurt & Whey with PB & J

Wednesday (L)
Pre-Workout
Protein Shake
Breakfast
Scrambled Egg Whites and 1/3 C. Oatmeal
Lunch
Tuna Salad (w/ 1/8 C. Quinoa – loaded with spinach)
Snack
Protein Cookie Dough Bowl
Dinner
Salsa Chicken, broccoli, and ¼ C. Brown Rice
Snack
Greek Yogurt & ½ scoop Chocolate Whey

Thursday (L)
Pre-Workout
Protein Shake
Breakfast
Blueberry Protein Pancakes
Lunch
Grilled Chicken Salad w/ LF Croutons
Snack
10 Almonds and an Apple
Dinner
Seared Tuna Steaks, Vegetable Medley, ¼ C. Quinoa
Snack
Greek Yogurt & Whey with PB & J

Friday (H)
Pre-Workout
Protein Shake
Breakfast
Protein French Toast and Egg Whites
Lunch
Grilled Chicken Wheat Wrap and Side Salad
Snack
Rice Cake w/ Almond Butter and Honey
Dinner
DINNER OUT (try to eat healthy)
Snack
Greek Yogurt & Whey with PB & J

Saturday (L)
Breakfast
Protein Crepes w/ PB and Banana
Lunch
Veggie  Egg White Omelet  and Side Salad
Snack
Banana with Peanut Butter
Dinner
Salmon, Green Beans w/ Mushrooms, ¼ Sweet Potato
Snack
Greek Yogurt & Whey with PB & J

Sunday (H)
Breakfast
Scrambled Egg Whites and 2 slices toast
Lunch
Tuna Salad on Wrap
Snack
Protein Lemon Squares
Dinner
Deer Steaks, Red Potatoes, Onions, Carrots, Zucchini
Snack
Greek Yogurt & Whey with PB & J



This is an example of what foods I may eat on high or low carb days.  Granted they may change and I'll have to accept that unexpected bumps come and knock you off your schedule.  Just do the best you can and get right back on top of things ASAP.  

Also, I'm not having the best of luck getting my training guide videos on here, so if you have any questions please see the instructional videos from bodybuilding.com or message me for any questions.

Challenge starts tomorrow!!  Ready, Set, Transform!!!!

No comments:

Post a Comment