It is the male hormone that makes us guys big and manly. Testosterone drives muscle growth, promotes fat loss, and makes you stronger and more aggressive. LEAN AND MEAN!
At the Gym:
The 5 Rules of LEAN and MEAN
1. Train Heavy
2. Train multiple muscle groups in each workout
3. Utilize multi - joint exercises
4. Pump up the repetitions
5. Rest less
Workout Day
Breakfast
4 eggs
2 cups cream of wheat
8 oz 2% milk
Snack
12 crackers
1 cheese stick
2 tbsp. peanut butter
Lunch
4 oz. turkey
1 whole wheat pita
½ cup lettuce
1 slice cheese
1 cup applesauce
½ cup humus
1 cup carrots
Preworkout
1 scoop whey protein
1 banana
Postworkout
1 scoop whey protein
1 slice white bread
2 tbsp jelly
Dinner
6 oz. ground 95% beef
1 white hamburger bun
1 slice cheese
1 tbsp mayo
1 cup green beans
2 cups salad
2 tbsp olive oil vinaigrette
Snack
1 scoop casein protein
½ cup dried fruit
Workout Day
Breakfast
4 eggs
1 bagel with 1 tbsp cream cheese
12 oz juice
Snack
½ cup grape-nuts
8 oz 2% milk
Lunch
6 oz. dark meat chicken
2 slices white bread
1 slice cheese
1 tbsp mayo
½ avocado
1 cup grapes
Preworkout
1 scoop whey protein
1 cup oatmeal
Postworkout
1 scoop whey protein
32 oz sports drink
Dinner
6 oz sirloin steak
1 cup broccoli
1 baked potato
2 cups salad (green)
2 tbsp olive oil vinaigrette
Snack
6 oz 2% cottage cheese
½ cup pineapple
1 oz almonds
Rest Day
Breakfast
1 scoop whey protein
2 cups cream of wheat
8 oz 2% milk
Snack
2 English muffins
1 oz mixed nuts
1 slice cheese
Lunch
6 oz salmon
1 cup cauliflower
1 sweet potato
1 cup grapes
Snack
1 whole wheat pita
1 hardboiled egg
1cup applesauce
Dinner
6 oz chicken breast
1 cup black beans
½ avocado
½ cup diced tomatoes
1 tbsp sour cream
2 cups salad
2 tbsp olive oil vinaigrette
Snack
1 cup oatmeal
1 scoop casein protein
Rest Day
Breakfast
1 scoop whey protein
3 slices bacon
12 oz. juice
12 English muffins
1 tbsp peanut butter
1 tbsp jelly
Snack
½ cup grape-nuts
8 oz yogurt
Lunch
4 oz roast beef
1 whole wheat tortilla
1 cup lettuce
½ avocado
2 tbsp olive oil vinaigrette
Snack
1 cup tomato soup
12 crackers
2 oz turkey
Dinner
6 oz pork tenderloin
1 cup white rice
1 cup Brussels sprouts
Snack
6 oz 2% cottage cheese
1 oz almonds
What should my shopping list be when I go to Costco at the end of the week?
ReplyDeleteTypically when I go Costco, I check what I can buy in bulk like chicken breasts, nuts, and rice. But for produce and bakery goods, I just check my local supermarket and stock up when it goes on sale. You should buy at Costco what won't spoil instantly.
ReplyDelete