AthLEANXMealPlans

MEAL PLANS WEEK 1 Monday Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts Walnuts)) Skim Milk Scrambled Egg Whites

Tuesday Br ea eakfast - 7:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast - 7:0 0a 0am 5 Egg White / 1 Whole Egg Omelet (made Omelet (made with onions, peppers, mushrooms and salsa) Tablespoon Tables poon Flax Oil Whole Wheat Toast

Breakfast - 7:00am Breakfast - 7:00am Whole Wheat Waffles Bowl of Oatmeal Oatmeal (add w/ fresh blueberries and cinnamon + Walnuts Walnuts)) fat free cool whip Skim Milk Protein Shake (made Scrambled Egg Whites with skim milk) Tablespoon Flax Oil

Breakfast - 8:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)

Br ea eakfast 8: 8:0 0a 0am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter

Snack #1 - 9:30am Snack #1 - 9: 30 30am Protein Bar 1/2 Peanut Butter (suggestions include sandwich on whole on whole Progradestrength.comC wheat bread ravers, EAS carb sense, Bottle of Water Pure Protein) Bottle of Water

Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water

Snack #1 - 9:30am 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water



Snack #1 - 10 :3 :30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water

Lunch - 12:00pm Grilled Chicken on Chicken on a Whole Wheat Wrap with Wrap with lettuce, tomato and salsa Fat Free Yogurt Bottle of Water

Lunch - 12:00pm Canned Tuna in Water (mix with lemon juice and black pepper) add Fat Free Mayo put on Whole Wheat Bread Bottle of Water

Lunch - 12:00pm Turkey Burger with with onions, lettuce, tomato, and Fat Free Swiss Cheese Fat Free Yogurt Bottle of Water


Lunch - 12:00pm Canned Tuna in Water (mix with lemon juice and black pepper) add Fat Free Mayo and put on Whole Wheat Bread Bottle of Water

Lunch - 1:00pm Turkey Burger with with onions, lettuce, tomato, and Fat Free Swiss Cheese Fat Free Yogurt Yogurt Bottle of Water

Lunch - 1:00pm Grilled Chicken on Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Fat Free Yogurt Bottle Bottle o Water

Snack #2 - 3:00pm Meal Replacement Shake made Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)

Snack #2 #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water

Snack #2 #2 - 3:00pm Meal Replacement Shake made Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)



Snack #2 - 4:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water


Dinner - 6:00pm Cajun Chicken Breast Cous Cous Sweet Potato Mixed Grilled Veggies Bottle of Water

Dinner - 6:30pm Lemon Grilled Chicken Brown Rice Grilled Vegetable Mix Bottle of Water

Dinner - 6:30pm Grilled Pork Chop Applesauce Grilled Portabello Muschrooms Baked Sweet Potato Bottle of Water

Dinner - 6:00pm

Dinner - 6:00pm

Dinner- 6:00pm

Grilled Ahi Tuna Steak Edamame Steak Jasmine Rice Sauteed Broccoli Bottle of Water

Cajun Chicken Breast Cous Cous Baked Sweet Potato Mixed Grilled Veggies Bottle of Water

Grilled Ahi Tuna Steak Edamame Jasmine Rice Sauteed Broccoli Bottle of Water

Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water

Dinner - 6:00pm

Snack #3- 9: 9:00pm Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)

Snack #3 - 9:00pm Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)



Snack #3 - 9:00pm Snack #3 - 9: 9:30pm Muscle Recovery Drink Air Popped Popcorn (Prograde Strength with Molly McButter "Workout" Drink or EAS Bottle of Water Muscle Armor recommended)

The "X "X" Factor Tip

The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip

A good minimum daily daily Carbs are not tne Avoid the alcohol if Fats slow down water recommendation enemy! Don't treat Frequent meals is possible. One night of digestion. Not a good is one half your them as such. In fact, crucial for steadying the heavy drinking is idea to include them in bodyweight in ounces. they will help you power metabolism and turning enough to erase the your post workout meal, For example, 180 through your workouts your body into a fat efforts of one week of when quick absorption pound guy should drink for serious muscle burning furnace intense weight training! is key! 90 oz. or more gains!

The "X" Factor Tip

Snack #3 - 9:30pm Air Popped Popcorn with Cinnamon Sugar Bottle of Water

The "X" Factor Tip

All fruit is not created Ounce for ounce, equal. Avoid dried fruit almonds have by far the whenever you can have most protein of any of the fresh version. Dried the nuts…by almost two fruits are loaded with times it's nearest sugars, calories and competitor! unhealthy nitrates

MEAL PLANS WEEK 2 Monday

Tuesday

Wednesday

Thursday

Friday

Breakfast - 7:00am Bowl of Kashi Heart To Heart Cereal w/ skim milk Tablespoon espoon Flax Oil Fat Free Yogurt

Br ea eakfast - 7:00am Bowl of Oatmeal (add (add cinnamon + cinnamon + Walnuts Walnuts)) Skim Milk Scrambled Egg Whites with Salsa

Breakfast - 7:0 0a 0am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries strawberrie s and 2 scoops protein powder

Breakfast - 7:00am Whole Wheat Waffles w/ applesauce and peanut butter Protein Shake (made with skim milk)

Breakfast - 7:00am Whole Wheat Toast Egg White Souffle (5 Souffle (5 egg whites mixed in a glass bowl and microwaved on high for 4 minutes)

Snack #1 - 9:30am 25-30 Grapes Low Fat Mozzarella String Cheese Bottle of Water

Snack #1 - 9: 30 30am Snack #1 - 9:30am Protein Bar Almonds and Apricots and Apricots (suggestions include (mix about 10 dried Progradestrength.comC apricots with 20-25 ravers, EAS carb sense, almonds in a bag) Pure Protein) Bottle of Water Bottle of Water

Snack #1 - 9:30am Snack #1 - 9:30am Protein Bar Plain Greek Yogurt (suggestions include (Fage) with honey and Progradestrength.comC almonds ravers, EAS carb sense, Apple Pure Protein) Bottle of Water Bottle of Water

Snack #1 - 10:30am Snack #1 - 10 :3 :30am Protein Bar Protein Bar (suggestions include (suggestions include Progradestrength.comC Progradestrength.com ravers, EAS carb sense, Cravers, EAS carb Pure Protein) sense, Pure Protein) Bottle of Water Bottle of Water

Lunch - 12:00pm Turkey Burger Burger with with onions, lettuce, tomato, and Fat Free Swiss Cheese Fat Free Yogurt Bottle of Water

Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with onions and BBQ Sauce Fat Free Yogurt Bottle of Water

Lunch - 12:00pm Tuna Fish Salad (made with fat free mayo) on Whole Wheat Bread Lettuce, Tomato, Onion Bottle of Water



Snack #2 #2 - 3:00pm 1% Cottage Cheese ripe banana Bottle of Water

Lunch - 12:00pm Mixed Green Salad with Grilled Salmon, lemon, and black pepper Bottle of Water

Snack #2 #2 - 3:00pm Snack #2 #2 - 3:00pm 1 Meal Replacement Peanut Butter Shake made Shake made with water Sliced Green Apple or skim milk (top Bottle of Water recommendation is Progradestrength.com or EAS Myoplex) Dinner - 6:00pm

Lunch - 12:00pm Sashimi Lunch over Lunch over Brown Rice Edamame Light Soy Sauce Bottle of Water

Saturday Breakfast - 8:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk

Sunday Br ea eakfast 8: 8:0 0a 0am Bowl of Oatmeal (add cinnamon + cinnamon + Walnuts Walnuts)) Skim Milk Scrambled Egg Whites

Lunch - 1:00pm Roasted Turkey Breast (leftovers from dinner) on whole wheat bread with cranberry sauce, sauce, lettuce, black pepper and slivered almonds

Snack #2 #2 - 3:00pm Snack #2 - 4:00pm Meal Replacement Turkey or Beef Jerky Shake made Shake made with water Saltine Crackers or skim milk (top Bottle of Water recommendation is Progradestrength.com or EAS Myoplex)




Dinner - 6:00pm

Dinner - 6:00pm

Dinner- 6:00pm

Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water


Grilled Salmon Steak Turkey Burger (w/ teriyaki drizzle) Whole Wheat Bun Brown Rice A-1 Steak Sauce Sauteed Broccoli Baked "Sweet" Fries Bottle of Water Bottle of Water

Dinner - 6:30pm Roasted Turkey Breast Sweet Potato Mash Cranberry Sauce Grilled Zucchini Bottle of Water





Snack #3 - 9:00pm Snack #3 - 9: 9:30pm Muscle Recovery Drink Air Popped Popcorn (Prograde Strength with Ranch Powder "Workout" Drink or EAS Bottle of Water Muscle Armor recommended)


The "X" Factor Tip

The "X" Factor Tip



The "X" Factor Tip

Snack #3 - 9:30pm Air Popped Popcorn with Cajun Spices Bottle of Water

The "X" Factor Tip

Pears are the least If you must, the Miller Are you or your children Macadamia Nuts are likely fruit to cause an It is recommended that A measly serving of Chestnuts are the only Genuine Draft Lite gamers? If so, take the highest on the other allergy! Most babies you keep your daily large French Fries from low-fat nut, with just one (MGD 64) is the lowest advantage of the Wii hand, with 19 grams of start with pears for just sodium intake under McDonalds will cost you gram of fat and 70 calorie…best tasting Boxing's ability to burn fat and 199 calories per this reason. At just 100 2300 mg. How much is 570 calories and 30 calories per ounce beer rated in a recent 110 calories every 15 ounce! calories…it's ideal for that? Just 1 teaspoon! grams of saturated fat! survey of beer drinkers minutes! you as well


Tuesday

Breakfast - 7:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk

Br ea eakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, milk, 1 tbsp of flax oil,, 1/2 banana, fresh oil strawberries and 2 scoops protein powder

Snack #1 - 9:30am Plain Greek Yogurt (Fage) with (Fage) with honey and almonds Bottle of Water

Wednesday Breakfast - 7:0 0a 0am Health Valley Fat Free Granola Bar Banana Skim Milk Tablespoon Flax Oil

Thursday

Saturday

Sunday

Breakfast - 7:00am Egg Whites Scrambled Fat Free Mozzarella Salsa English Muffin Skim Milk

Breakfast - 8:00am Whole Wheat Waffles Sugar Free Maple Syrup Pumpkin Butter Skim Milk

Snack #1 - 9: 30 30am Snack #1 - 9:30am Snack #1 - 9:30am Protein Bar Protein Bar 1/2 Peanut Butter and and (suggestions include (suggestions include Banana sandwich Progradestrength.comC Progradestrength.comC Whole Wheat Bread ravers, EAS carb sense, ravers, EAS carb sense, Bottle of Water Pure Protein) Pure Protein) Bottle of Water Bottle of Water

Snack #1 - 9:30am Bag of Homemade Trail Mix (coconut coconut,, almonds almonds,, Kashi Go Lean cereal, walnuts,, sprinkle a few walnuts chocolate chips)


Lunch - 12:00pm Mixed Green Salad with Grilled Chicken, pineapple, and orange slices Bag of Pretzels Bottle of Water

Lunch - 12:00pm Turkey Breast on a Whole Wheat Wrap with hot mustard and Fat Free Swiss Fat Free Yogurt Bottle of Water

Lunch - 12:00pm Peanut Butter and and Jelly Sandwich on Whole Wheat Bread Fat Free Yogurt Bottle of Water

Lunch - 12:00pm Grilled Chicken on Chicken on a Whole Wheat Wrap with Wrap with grilled veggies Bag of Pretzels Bottle of Water

Lunch - 12:00pm Mixed Green Salad with Grilled Chicken, Chicken, pineapple, and orange slices Bag of Pretzels Bottle of Water

Lunch - 1:00pm Tuna Fish Salad (use fat free mayo to prepare) on Whole Wheat pita w/ craisins 1 Apple Bottle of Water

Lunch - 1:00pm Grilled Chicken on Chicken on a Whole Wheat Wrap with mango slices and black pepper Fat Free Yogurt Bottle of Water


Snack #2 #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)


Snack #2 #2 - 3:00pm 1/2 Peanut Butter and and Banana sandwich Whole Wheat Bread Bottle of Water

Snack #2 #2 - 3:00pm Bag of Homemade Trail Mix (coconut, almonds, almonds, Kashi Go Lean cereal, walnuts,, sprinkle a few walnuts chocolate chips)

Snack #2 - 4:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)


Dinner - 6:00pm

Dinner - 6:00pm

Dinner - 6:30pm Seared Ahi Tuna Steak with black peppercorns and wasabi (no mayo) Jasmine Rice Wilted Spinach Bottle of Water

Dinner - 6:30pm Baked Chicken Breast Sweet Potato Fries (baked in the oven with coating of PAM) Mixed Grilled Veggies Bottle of Water

Grilled Halibut Steak Grilled Pork Chop (w/ squeezed lemon) Applesauce Brown Rice Grilled Portabellos Sauteed Spinach Baked Sweet Potato Bottle of Water Bottle of Water

Fresh Pasta with Pasta with Roasted Red Tomato Sauce and Grilled and Grilled Oregano Chicken Bottle of Water

Grilled Sirloin Steak with garlic and A-1 Baked Sweet Potato Sauteed broccoli Bottle of Water

Dinner - 6:00pm Grilled Chicken Breast w/ roasted apple/onion Cous Cous Sweet Potato Mixed Grilled Veggies Bottle of Water





Snack #3 - 9:00pm Snack #3 - 9: 9:30pm Muscle Recovery Drink Air Popped Popcorn (Prograde Strength with drizzled honey "Workout" Drink or EAS Bottle of Water Muscle Armor recommended)


The "X" Factor Tip

The "X" Factor Tip



Try to get 30-40 grams Fast food restaurants of fiber each day. Not use the colors yellow, only does it slow down red and orange, food absorption (and because those are the therefore control blood colors that stimulate the sugar) but it will ramp appetitie the most up the metabolism

Dinner- 6:00pm

Breakfast - 7:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk

Friday

Milk loses 80% of its riboflavin and other vitamins with just 30 minutes of light exposure! Buy your your milk in the opaque plastic bottles

Dinner - 6:00pm

There is three times as much caffeine in a cup Just a 3% decline in of coffee than there is in body hydration can one red bull! l! Clever cause a 10% decrease marketing for red bull in strength and 8% would have you believe decrease in speed! otherwise

The "X" Factor Tip

Br ea eakfast 8: 8:0 0a 0am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk

Snack #3 - 9:30pm Air Popped Popcorn with Garlic powder and hot sauce Bottle of Water

The "X" Factor Tip

Yet another reason to eat whole food instead Don't worry about eating of processed. In the the dye on your Grade A USA it costs 200 times meat. It's actually more for a pound of edible and made from potato chips than a grape skins! pound of potatos


Tuesday

Breakfast - 7:00am Oatmeal Power Shake (made with 12 ounces skim milk, milk, 1/4 cup oats, banana/strawberries, plain yogurt, yogurt, tbsp flax oil)) oil

Br ea eakfast - 7:00am Bowl of Kashi Heart to Heart w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter

Wednesday Breakfast - 7:0 0a 0am Bowl of Oatmeal Oatmeal (add cinnamon + Walnuts Walnuts)) Skim Milk Scrambled Egg Whites w/ hot sauce

Thursday Breakfast - 7:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter

Friday

Saturday

Breakfast - 7:00am Breakfast - 8:00am English Muffin with Whole Wheat French Peanut Butter 1 Toast (dipped (dipped in egg Banana beaters) with sugar free beaters) Glass of Skim Milk maple syrup Glass of Skim Milk

Sunday Br ea eakfast 8: 8:0 0a 0am Scrambled Egg Whites Turkey Bacon Whole Wheat Toast Glass of Skim Milk

Snack #1 - 9:30am Snack #1 - 9: 30 30am Snack #1 - 9:30am Protein Bar Protein Bar Protein Bar (suggestions include (suggestions include (suggestions include Progradestrength.comC Progradestrength.comC Progradestrength.com ravers, EAS carb sense, ravers, EAS carb sense, Cravers, EAS carb Pure Protein) Pure Protein) sense, Pure Protein) Bottle of Water Bottle of Water Bottle of Water

Snack #1 - 9:30am Snack #1 - 9:30am Protein Bar Protein Bar (suggestions include (suggestions include Progradestrength.comC Progradestrength.com ravers, EAS carb sense, Cravers, EAS carb Pure Protein) sense, Pure Protein) Bottle of Water Bottle of Water

Snack #1 - 10:30am Plain Greek Yogurt (Fage) with sliced peaches and peaches and almonds Bottle of Water

Snack #1 - 10 :3 :30am Walnuts and Apricots Walnuts and Apricots (mix about 10 dried apricots with 10-12 walnuts in a bag) Bottle of Water

Lunch - 12:00pm Grilled Chicken on Chicken on a Whole Wheat Wrap with Wrap with spinach, sun dried tomatoes and pepper Fat Free Yogurt Bottle of Water

Lunch - 12:00pm Pasta Salad with Salad with citrus grilled chicken and chicken and lowfat vinagarette Bottle of Water

Lunch - 12:00pm Egg White and Pepper Omelet on a Whole Wheat Wrap with Wrap with Fat Free Swiss Cheese Fat Free Yogurt Bottle of Water


Lunch - 12:00pm Steak and Cheese Steak and Wrap (on a whole wheat wrap,, slice up flank wrap steak and grill with onions & peppers) add low fat mozzarella

Lunch - 1:00pm Cajun Grilled Chicken on a Whole Wheat Wrap with Wrap with lettuce, tomato and salsa Bottle of Water

Lunch - 1:00pm Peanut Butter and and Jelly Sandwich on Whole Wheat Bread Pear Bottle of Water






Snack #2 - 4:00pm A couple of bunches of grapes with grapes with a wedge of Laughing Cow or Baby Ebel cheese Bottle of Water

Snack #2 #2 - 4:00pm A bag of pretzels with spicy mustard Fat Free Yogurt Bottle of Water

Dinner - 6:00pm Chicken Parmesan Lite (made with grilled chicken and fat free mozzarella cheese) Black Beans and Rice Bottle of Water

Dinner - 6:30pm Turky Sausage with Sausage with Red Peppers and Onions Baked Sweet Potato Bottle of Water

Dinner - 6:30pm Chicken Cacciatore Lite (made with mushrooms, tomatoes, onions, peppers) Brown Rice Bottle of Water

Dinner - 6:00pm

Dinner - 6:00pm

Dinner- 6:00pm


Lemon Filet of Sole Wilted Garlic Spinach Brown Rice Bottle of Water

Grilled Pork Chops with BBQ sauce Beer cook Sauerkraut Steamed Cabbage Bottle of Water





Snack #3 - 9:00pm Snack #3 - 9: 9:30pm Muscle Recovery Drink Air Popped Popcorn (Prograde Strength with sprinkled "Workout" Drink or EAS Parmesan cheese Muscle Armor Bottle of Water recommended)


The "X" Factor Tip

The "X" Factor Tip



Grilled Shrimp Angel Hair Pasta Garlic and Olive Oil Bottle of Water

Dinner - 6:00pm

The "X" Factor Tip

Think the spicy tuna roll Horseradish is a virtual If you drink caffeine Most of today's "Protein Want to make this all Think all sushi is is bad. Don't even think calorie free way to add within two hours of a Bars" have become worse? The average healthy? Wrong. There about getting 'tempura' spice to your meal meal you will drastically glorified candy bars. person consumes 2-3 are 300 calories and 11 anything! There are without the waist decrease your ability to Detour bars, Oh Yeah, rolls (12-18 pieces) grams of fat in a spicy 520 calories and 21 bloating effects of absorb the iron in the and many others are when they go out for tuna roll! grams of fat in a shrimp wasabi mayo meal you just ate! cluprits to avoid. sushi! tempura roll!

Snack #3 - 9:30pm Air Popped Popcorn with sprinkled sea salt Bottle of Water

The "X" Factor Tip

There is as much sugar in 2 glasses of orange juice as there is in one can of soda!



Wednesday

Thursday

Friday

Saturday

Sunday




























Dinner - 6:00pm

Dinner - 6:00pm

Dinner- 6:00pm





Dinner - 6:00pm







The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip

Add the spicy stuff Clams are extremely If you get indigestion Omega 3's are essential Egg whites cook great freely! Did you know high in Vitamin-B12! don't take an antacid. to a healthy diet and in a microwave! microwave! Put 5 that tabasco, chili With none of the You can neutralize the joints. 1-2 grams a day in a glass bowl, mix with powder, hot sauces, etc cholesterol of acids with some raw of a high concentration spices and salsa and all increase the shrimp…these shellfish vegetables (like carrots) EPA/DHA (1200 mg is microwave on high for 4 metabolism as they are nutritional without the side effects best) is vital minutes! crank up body temp! powerhouses!

The "X" Factor Tip


The "X" Factor Tip

Meal replacement Pop your popcorn with drinks are best taken just 1/4 tbsp of olive oil within 1 hour after your to prevent sticking (only workout. Take the 30 calories) and then Progradestrength Lean mix with your spices or during this time for max sweetners! benefits!


Tuesday

Wednesday

Thursday

Friday

















Snack #2 #2 - 3:00pm Snack #2 #2 - 3:00pm 1 Meal Replacement Peanut Butter Shake made Shake made with water Sliced Green Apple or skim milk (top Bottle of Water recommendation is Progradestrength.com or EAS Myoplex) Dinner - 6:00pm


Saturday Breakfast - 8:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk

Sunday Br ea eakfast 8: 8:0 0a 0am Bowl of Oatmeal (add cinnamon + cinnamon + Walnuts Walnuts)) Skim Milk Scrambled Egg Whites






Dinner - 6:00pm

Dinner - 6:00pm

Dinner- 6:00pm











The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip

No need to be afraid of Always keep your Slice up a sweet potato Having a recovery drink Go light on the "light" Things like Rice, Sweet Need to add flavor to red meat if you're trying favorite spices on hand. into fry size pieces. prior to bed sets the soy sauce. Even Potato Mash, Cous your protein without to get shredded. Sirloin They are ultra Spray a baking sheet stage for optimal though it has half the Cous, etc. can be made butter or sauces? sauces? Use Tips and Top Round convenient and add with PAM, add salt and nutrient delivery when sodium of regular soy in bulk on Sunday and the outdoor grill to get have nearly the same flavor in an instant pepper and bake at it's needed the most…at sauce, it still has almost used throughout the that smoky flavor amount of fat as without the need for around 425 for 10 rest! 400 mg per teaspoon! week without the fat! chicken breast fatty butter or sauces minutes


Tuesday





Thursday

Saturday

Sunday




















Dinner - 6:00pm

Dinner - 6:00pm













The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip

Temporarily Temporarily tempted by Survive in a social a food you know you setting by carring an shouldn’t eat? open bottle of beer and Remember all the hard sipping. Nobody will work you've put into the know whether it's your gym and ask "is it worth first or your sixth! it?"

Dinner- 6:00pm


Friday

Dinner - 6:00pm

Pasta is not the enemy in a fat loss diet! You Generally, most good just have to control the whole wheat wraps portions a bit. Occupy have as many calories 1/3 of your plate with it as just 1 piece of bread! and save room for protein and veggies

The "X" Factor Tip



The "X" Factor Tip

Forget the loading Want to save a few If you feel as if you're phase with creatine. extra calories during the not recovering from Instead, take a steady 5 day? Mix your shakes your workouts quickly grams a day and reach in water instead of skim enough, supplement full capacity in just 16 milk. Add ice to prevent with 5 grams of Ldays without the side too thin a drink Glutamine each day effects


Tuesday





Friday

Saturday
























Dinner - 6:00pm

Dinner - 6:00pm

Dinner- 6:00pm










The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip


Coffee is basically If you're intimidated by Put some grapes in the calorie-free! Problem the kitchen and how to freezer for a quick, low is…throw in the cook your foods, don't calorie, nutrient rich creamers and sugar be afraid to use the unique treat that you and you just created a microwave. Most foods can use as a snack 200-300 calorie system cook easily and still shock maintain taste!

Dinner - 6:00pm

The "X" Factor Tip


The "X" Factor Tip

Craving something It takes just 21 days to Save money and buy Look at the big picture. sweet and can't take it? overcome craving your staple foods at You are eating 42 meals Go for the frozen yogurt temptations. Maintain wholesale clubs like a week. Make 35 or and splurge on your your will power for 3 Costco or BJ's. You'll more of them perfect favorite topping! It won't weeks and your healthy save hundreds of and you will see destroy your fat loss eating will become dollars a month! signficant results! efforts second nature



Wednesday

Thursday

Friday

Saturday

Sunday




























Dinner - 6:00pm

Dinner - 6:00pm

Dinner- 6:00pm





Dinner - 6:00pm







The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip

The "X" Factor Tip

Want to simplify your Chewing gum is one of Stuck at a Chinese Remember to eat every Stuck at an Italian nutrition approach? Aim the best ways to get restaurant and not sure Don't make hard 2 1/2 to 3 hours from restaurant and not sure to lower saturated fats yourself from one meal what to eat? Go with candies a habit. Just the time you wake up what to eat? Red and simple sugars! to the next without the brown sauces on two a day for a year will until you go to bed to sauces (marinara is This combo will result in munching on your chicken or shrimp. result in a 7 pound keep your metabolism best) should be the fat loss and muscle unnecessary calories in They have far less weight gain! burning all day long choice every time! growth between calories and fat


The "X" Factor Tip Guys love soup and the convenience of canned soup, but watch out for the sodium. Most will bloat you like a blimp with their salt sabotage!


Tuesday

Wednesday

Thursday

Friday

















Snack #2 #2 - 3:00pm Snack #2 #2 - 3:00pm 1 Meal Replacement Peanut Butter Shake made Shake made with water Sliced Green Apple or skim milk (top Bottle of Water recommendation is Progradestrength.com or EAS Myoplex)

Sunday


Br ea eakfast 8: 8:0 0a 0am Bowl of Oatmeal (add cinnamon + cinnamon + Walnuts Walnuts)) Skim Milk Scrambled Egg Whites






Dinner - 6:00pm

Dinner - 6:00pm

Dinner- 6:00pm










The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip

Don't shop hungry! Make a list of the things you need and stick to it. Your hunger might lead you to make choices your six pack will regret

Forget to defrost the Buy extra chicken Try to use a dinner plate If you're a white collar chicken. No problem. breasts than you need with a lip on it. It will worker, snacks like the Put it into a bowl of and freeze them. No prevent you from protein bars, bags of water (doesn't even need to run to the store shoveling too much granola and turkey jerky have to be hot) and it every time you need food onto your plate and are perfect as they can will defrost in less than more save you some calories fit in your coat pocket 15 minutes!

Getting muscular abs is necessary for guys wanting a six pack, but if you want to see it…you've got to stay dedicated to a good eating plan

Dinner - 6:00pm


Saturday



The "X" Factor Tip

The "X" Factor Tip The RTD supplement shakes may taste alright, but something just doesn't seem right to me about a "milkshake" that lasts for months!


Tuesday





Thursday

Saturday

Sunday




















Dinner - 6:00pm

Dinner - 6:00pm



Dinner- 6:00pm


Friday




Dinner - 6:00pm








The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip

The "X" Factor Tip



The "X" Factor Tip

Being adventurous can Drinking water with Avoid Nitrous Oxide Need another treat to Try not to eat within at Miss the carbonation of pay off in big fat loss every meal will help At the ballgame? Skip (NO) products. They help you get by? Make least 1 hour of working soda and don't know rewards. Wild game game curb your appetite and the nachos and dirty are a waste of time, some sugar free jello out. This will allow your what to do? Have meats like buffalo, aid the digestion. Not to water dogs and go for especially if you have and put some fat free muscles to receive the lemon flavored venison and ostrich are mention, get you to your the hot pretzel and bodyfat that is covering cool whip on top. Just blood flow instead of sparkling water like a great source of lean daily requirements mustard instead! the veins these things 30 calories a serving! your stomach Poland Spring! protein easier "reveal"!


Tuesday





Friday

Saturday
























Dinner - 6:00pm

Dinner - 6:00pm

Dinner- 6:00pm










The "X" Factor Tip

The "X" Factor Tip


The "X" Factor Tip


Dinner - 6:00pm

The "X" Factor Tip


The "X" Factor Tip

Vary your meals from Add Crystal Light to Try to select carbs with Sunday is the perfect The difference between time to time. time. Even Soda is an absolute noyour water if you need a a GI of 65 or less. day to prepare foods When possible, aim to a good supplement and though you may love go on the AthLEAN-X little flavor to make it Refer to this site for that you'll use eat carbs, protein and a bad one is…lots of one in particular, you program. With it's 11 easier to drink as much some common foods. throughout the week. fats in each meal. potential results and should still change it up Tbsp's of sugar it's pure as you need to each http://www.mendosa.co Grill your chicken, cook wasted money! to keep your body garbage! day. m/gilists.htm the sweet potatoes, etc guessing

AthLEANXMealPlans

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