Freakmode Build Muscle Sample Meal Plan

#FREAKMODE: ALEX SAVVA’S 12-WEEK FITNESS PLAN

BUILD MUSCLE 30% PROTEIN, 40% CARBS, 30% FATS Based on Alex Savva’s personal BMR (below is a sample plan) MEAL 1

CALORIES

PROTEIN

CARBS

FAT

3 whole eggs + 3 egg whites

291

31

13

15

1 whole wheat wrap

130

4

23

3

 - with tbsp extra virgin olive oil

120

0

0

14

1 cup vegetables

37

1

7

0

3 grams of sh oil

0

0

0

3

1 scoop Vegan Freak

118

20

5

2

1 banana

120

0

31

0

0

0

0

0

200

10

6

16

1 cup almond milk

30

1

1

2.5

3 grams of sh oil

0

0

0

3

1 serving Greens Freak

0

0

0

0

8 oz skinless chicken breast

280

50

0

8

1 1/2 cups brown rice

300

6

64.5

1.5

1 small garden salad

22

2

4.5

0

 - with tbsp extra virgin olive oil

120

0

0

14

10

0

0

0

2 scoops Vegan Freak

236

40

10

4

2 bananas

240

0

62

0

1 cup apple juice

120

1

29

0

1 cup berries

70

1

15

.5

1 serving Greens Freak

0

0

0

0

8 oz lean steak

421

69

0

14

8 oz sweet potato

198

2.5

47

.25

1 small garden salad

22

2

4.5

0

 - with tbsp extra virgin olive oil

120

0

0

14

10

0

0

0

1 cup non fat greek yogurt

120

23

9

0

1/4 cup almonds

210

5

3

20

MEAL 2

5 grams of ber

2 tbsp natural peanut butter

MEAL 3

and 1 tbsp balsamic vinegar

MEAL 4

MEAL 5

and 1 tbsp balsamic vinegar

MEAL 6

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