Week 3 Food
What to buy for the week. Here is a simple checklist. Note that you may have leftovers from last week but this is usually everything you need so make a checklist. Almond Milk – 1x gallon Almonds – 1x bag Asparagus – 1x bushel Avocado […]
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Week 2 Food
What to buy for the week. Here is a simple checklist.
- Chicken breasts – 6x
- Cleanse for life – for fasting day
- Chicken Broth – better than bouillon low sodium
- Egg whites – 12x
- Eggs – 2x
- Red Onion – 1x
- Cilantro – 1 bushel
- Turkey lunch meat – 6 large slices
- Yellow squash – 1x
- Mixed greens – 7 days worth
- Ultima cherry 7 days worth
- Blueberries – 1 container
- Peanut Butters – 1 container (12 tbsp at least)
- Bananas – 3x
- Avocado – 1x
- Broccoli – 2x cups
- Red Bell Peppers – 3x
- Quest Bar – 1x
- Almonds – 1x large bag
- Almond milk – 1x large container
- Multi vitamins – enough for 7 days
- Spinach – 1x large bag
- Fajita meat – 4x cups
- Beef jerky sugar free – 4x handfuls
- Kidney beans – 1x can
- Green Onions – 6 at least
- Jalapeno pepper – 1 small can
- Ground turkey meat – 2 cups
- Salsa – fresh container
- Salad dressing – low carb / low cal
- Salmon fillets – 2x
- Cauliflower – 1 cup worth
Sunday – Cleanse day
Meal 1 – 1 serving of cleanse for life and all your digestive / vitamins
Meal 2 – 1 serving of cleanse for life and all your digestive / vitamins
Meal 3 – 1 serving of cleanse for life and all your digestive / vitamins
Meal 4 – 1 serving of cleanse for life and all your digestive / vitamins
Meal 5 – 1 serving of cleanse for life and all your digestive / vitamins
Also its a great time to setup your meal prep for the week. This weeks is just going to be chicken breasts
Get 6 chicken breasts (normally its one package), get 1 cup of low sodium chicken brother, and get some seasoning. I like the costco all purpose but Mrs Dash works too.
Put the chicken breasts in a 13×9 pan and add the chicken brother and Mrs dash. Cover and cook for 30 minutes at 400. Then reduce to 320 and cook for 15-30 minutes (until the chicken is fully cooked)
Monday
Meal 1 – egg white omelet (3 egg whites, 2x green onions, cilantro, spinach, and 2 slices of turkey meat, covered in salsa)
Meal 2 – 1 scoop of greens with ultima
Meal 3 – 2 baked chicken breast with 1 cup steamed broccoli
Meal 4 – 1 small handful of jerky, 1 handful of blueberries
Meal 5 – 1 spinach shake
Tuesday
Meal 1 – 1 spinach shake
Meal 2 – 1 handful almonds, 1 quest bar
Meal 3 – 1 chicken breast cut up, 1/2 avocado, 1/2 red pepper, small handful almonds, on top of spinach with dressing
Meal 4 – 1 scoop of greens with ultima
Meal 5 – 2 baked chicken breast with 1 cup steamed broccoli
Wednesday
Meal 1 – 1 spinach shake
Meal 2 – 1 handful almonds, 1 handful of jerky
Meal 3 – 1 chicken breast cut up, 1/2 avocado, 1/2 red pepper, small handful almonds, on top of spinach with dressing
Meal 4 – 1 scoop of greens with ultima
Meal 5 – 2 cups fajita meat with 1/2 bell pepper, 1/2 red onion.
Thursday
Meal 1 – egg white omelet 3 egg whites, 1 whole egg, 2 green onions, cilantro, spinach, and 2 slices of turkey meat, covered in salsa
Meal 2 – 1 scoop of greens with ultima
Meal 3 – 1 chicken breast with 1 yellow squash
Meal 4 – 1 handful almonds, 1 handful of jerky
Meal 5 – 1 spinach shake
Friday
Meal 1 – 1 spinach shake
Meal 2 – 1 handful almonds, 1 handful of blueberries, drink 16 oz water
Meal 3 – 2 cups fajita meat with 1/2 bell pepper, 1/2 red onion.
Meal 4 – 1 scoop of greens with ultima
Meal 5 – 2 cups ground turkey meat with onions, 1/2 bell peppers, and kidney beans
Saturday
Meal 1 – 1 spinach shake
Meal 2 – 1 handful almonds, 1 small handful beef jerky, 1 small handful blueberries
Meal 3 – egg white omelet 3 egg whites, 1 whole egg, 2 green onions, cilantro, spinach, and 2 slices of turkey meat, covered in salsa
Meal 4 – 1 scoop of greens with ultima
Meal 5 – 2 small salmon filet baked with mayo and sea salt on top. Also steamed Cauliflower
Week 1 Workouts
Be sure to look int the workouts section to see how to do all these. This is just a run down of every workout you have Sunday No workouts Monday Part 1 – Do these twice a day once in the morning and evening if […]
Sunday – Core
Deadlifts – 3 x8 Side Raises – 3 sets of 8 Reverse Situps – 3 x 8 (I like to hold a 45) Planks – 3 sets of 60 seconds Dragon Flag – 3 sets of 60 seconds Mountain Climbers 2 minutes x 3
6pm Meal – Turkey Meatloaf
My goal is to always do meal prep for the week. This means I dont have to waste time making my meals and can eat them super fast. This meal you need to cook once every 2 weeks as it will last that long. I tend to have this for dinner every night. Its a ton of protein, fat, and keeps me full.
INGREDIENTS
- 6 lbs of turkey meat. I 2 of the 3lb tubes which sounds odd but it has a better consistency when being cooked and is more “meatloaf like”
- 1 red onion, larger the better.
- 2 large bags of pork rinds. Get the mission brand.
- 1 12 can of tomato paste. Dont get the super small 6 oz ones.
- 1 8oz Parmesan cheese container. The kraft brand or store brand works fine
- 4 eggs
- salt
- pepper
- garlic granulated
DIRECTIONS
- Pre heat your oven to 325
- I use a crab pot but you can use a big old metal bowl or something. Put your 6 lbs of turkey meat in it.
- In a food processor put your red onion in there in 4 pieces and chop it up. Then add your eggs, and tomato paste and mix them all together.
- Pour that mixture on top of your turkey meat.
- Crumble up with your hands some the first bag of pork rinds and then chop it up finely in your chopper.
- Do the same with your second bag of pork rinds.
- Now add in your Parmesan cheese and spices. I try to do a quick 14 count when adding the pepper salt and granulated garlic. Basically like you are adding on top of 14 servings pepper, salt, and garlic.
- Mix all those well and add them on top of your turkey.
- With your hands, mix heavily the dry ingredients, wet ingredients, and turkey meat. I tend to put on some disposable food gloves to easily mix them and make make a mess.
- Spray a lasagna with non stick spray (i tend to use avocado oil) Also get this guy it works great https://www.amazon.com/ExcelSteel-4-Piece-Stainless-Roaster-Spatula/dp/B0053EZWL0
- Add in your turkey mixture and make sure its level and nicely pressed down
- Cook for around 90 minutes or until your meat has a temperature of 165 degrees as you want to over cook it since its lasting 2 weeks and need to make sure its at 165 at least.
- Let it cook on a rack for a good 1-3 hours. There will be A LOT of liquid that needs to be absorbed again and it takes awhile to do that.
- Cut into 14 pieces
- When eating I tend to put in a large bowl and microwave the meat for around 3 minutes.
- Then add on top of it some chopped salad, fat free fage yogurt, and whatever dressing im in the mood for. The reason for the yogurt is it takes on the taste of the dressing you are using and requires less dressing so less calories. Get only dressing that needs to be refrigerated as they tend to have yogurt as a base ingredient which is great for you.
NUTRITION
- 1/14 Ground Turkey – 393 Calories
- Pork Rinds – 91 Calories
- Red Onion – 4
- Parmesan – 64 calories
- Can of tomato paste – 10 calories
- Eggs – 22 calories
- Total Calories Per Serving – 584 (add 100 for dressing and yogurt)
IMF (Intermediate Fasting) and Keto (Low Carb)
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2pm Meal – Mini Quiche
This one is a favorite of mine, basically you are going to have 3 mini quiches almost every day, with some Greek yogurt and salad dressing. INGREDIENTS 24 Eggs from the store, you want to buy the 18 pack as the other 4 actually are […]
Wednesday – Biceps and Lats Weight Building Day
STANDING ARM CURLS – 3 Sets with 8 Reps Each
Notes – Form is king here. So many people have poor form or do too much weight. All you are doing then is working your shoulders, or back. To do this right first grab a dumbbell with one hand. Then lift the leg of the same side the dumbbell is on, you want the leg behind you, no need for high knees. Then bend your other leg some. This will not only work your core a little, but it wont let you use your body to bend the weight. Remember doing lighter weights with good form builds far more muscle than doing heavier weights with poor form.
LAT PULL DOWNS – 3 Sets with 8 Reps Each
Notes – Pretty simple. Get on the lat pull down cable machine and try to have a wide grip while bringing the bar down to your chest. Try not to use your body weight to do it as people will try to bend themselves. That is not going to isolate your lats as much.
ELLIPTICAL MACHINE – 2 Minutes
Notes – You want to keep your heart rate up after doing super sets. This will keep it up but let your arms have a little rest so you can go again.
PREACHER CURLS – 3 Sets with 8 Reps Each
Notes – Get a bench, put it at an incline (normally 6). Then grab weights with one hand and put it on the bench, go all the way down and back up. Do not over do the weight here as its an easy exercise to tear your bicep. As someone who had that happen and could use that arm for months, I recommend being extra careful.
ROWING MACHINE – 3 Sets with 8 Reps Each
Notes – The biggest thing to take away from doing these correctly is not to move your lower back at all. Sit upright and pull the weights towards you. Use the attachment that has your hands close together too. Most people will go all the way forward and pull back, but you want to work your lats, not your lower back / shoulders. You want to let the weight go forward and pull it to your chest
ELLIPTICAL MACHINE – 2 Minutes
Notes – You want to keep your heart rate up after doing super sets. This will keep it up but let your arms have a little rest so you can go again.
HAMMER CURLS – 3 Sets with 8 Reps Each
Notes – Same stuff as doing standing curls. However you want the dumbbell turned so its facing you. Be sure to keep your elbows to your side and not moving as well.
STRAIGHT ARM PULL DOWNS – 3 Sets with 8 Reps Each
Notes – Using the cable machine have yourself standing a little bit away from you. Have it set up to the top. While having your arms straight the whole time bring it all the way down to your wasit and back up. If you bend your arms at all you are working your shoulders and not your lats.
CRUNCHES – 3 Sets with 8 Reps Each
Notes – This is a muscle building day. So your crunches are going to building the muscle. All you need to do are 3 sets with 8 reps each. If these are easy well then grab some weights and hold them above your head and do them. Increase the weight a little bit each time.
10am Meal – Bullet Coffee
Bullet coffees are my breakfast and dinner everyday. They are going to be just under 300 calories total and amazing. You have to get a few ingredients but it works out to be a few bucks per meal and totally worth it. I have included […]