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Peak Week: Rapid Shred Plan (Part 2 of 2)


Nutrition

Monday & Tuesday:

-10-11 am Sip on 60 g of spinach, blended with ice, GREEANS (or eaas) 1 scoop and 1 cup of water.

-12 pm 6 oz of lean protein (baked chicken or tempah) 2 cups of raw veggies of choice & 2 pickles (can use a vinaigrette) & 1 Nary Bar or Maria waffles (or 10-15 g Pro 20-30g carbs 10-15 g Fat)

Veggies: broccoli, green beans, cauliflower…etc..

-2 pm Sip on 1 protein shake & 1 Nary Bar or 2 Maria waffles (or 10-15 g Pro 20-30g carbs 10-15 g Fat)


-4 pm 6 oz of lean protein (baked chicken or tempah) 2 cups of raw veggies of choice, 1 cup of white rice or 1 medium potato & 2 pickles. Add hot sauce or soya sauce to rice/potato. (can use a vinaigrette)


Wednesday: similar but cutting out the salt and the last meals carbs


-10-11 am Sip on 60 g of spinach, blended with ice, GREEANS (or eaas) 1 scoop and 1 cup of water.

-1 pm 6 oz of lean protein (baked chicken or tempah) 2 cups of raw veggies of choice (can use a vinaigrette) & 1 Nary Bar or Maria waffles (or 10-15 g Pro 20-30g carbs 10-15 g Fat)

-3 pm Sip on 1 protein shake & 1 Nary Bar or 2 Maria waffles (or 10-15 g Pro 20-30g carbs 10-15 g Fat)

-7 pm 6 oz of lean protein (baked chicken or tempah) 2 cups of raw veggies of choice (can use a vinaigrette)


Thursday: Cut the carbs further and the salt is normal


-10-11 am Sip on 60 g of spinach, blended with ice, GREEANS (or eaas) 1 scoop and 1 cup of water.

-1 pm 6 oz of lean protein (baked chicken or tempah) 2 cups of raw veggies of choice (can use a vinaigrette) & 1 Nary Bar or Maria waffles (or 10-15 g Pro 20-30g carbs 10-15 g Fat)

-3 pm Sip on 1 protein shake

-7 pm 6 oz of lean protein (baked chicken or tempah) 2 cups of raw veggies of choice (can use a vinaigrette)


Friday: Front load the high protein, then back load the fillers


-10-11 am 200 grams of egg whites, 2 cups of spinach 1 tbsp of sriracha sauce

-1 pm 6 oz of lean protein (baked chicken or tempah

-3 pm Sip on 60 g of spinach, blended with ice, GREEANS (or eaas) 1 scoop and 1 cup of water.

-Can have 1 scoop of eaa’s in 250 ml of water if hunger kicks in


Saturday: energy and fill the muscles

-3 hours prior to photo 1 tablespoon of honey & Rice Cake or 1 nary Bar


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