Get Lean Menu
Goal
Cut 5 lbs of body fat
Basics
- A = high reps, moderate carbs
- B = low reps, low carbs
- 14/16 calories per lb of body weight
- 1-1.5 gallons of water daily
- 1.3 grams of protein per bodyweight
- Fruit and Veggies mixed into day, not listed
- Saturday night/part of Sunday = cheat meals (2)
Meal 1
Day A
Protein Shake
2 Packs Oatmeal
- OR -
Day B
Protein Shake
1 Pack Oatmeal
Meal 2
Protein Shake
Meal 3
Lunch = Bento
Meal 4
Sunflower Seeds
Meal 5
Protein Shake
Oatmeal
Meal 6
Pre-workout Caffeine Drink/Extreme NOS
Meal 7
Day A
Protein Shake
- OR -
Day B
Optimum Recover 2:11
Meal 8
10 Egg Whites, 2 Whole Eggs
1oz, 2 Slice Turkey
½ oz Mixed Nuts
Triscuits (4)
Meal 9
Protein Shake
Totals
Calories: (Day A) 2400 (Day B) 2200
Carbs: (Day A) 200 (Day B) 138
Protein: (Both Days) 215
Fat: (Both Days) 55
