You are on page 1of 16
Paste ey Met ea = Introduction Ee TT aCe Oat can make or break your workout. EU CE SUL Ey _ best to cat before exercising. 1 only Wish | had the winning recipe! The ingredients forthe WCC S GE Ra eer Ca CC meal include both physiological CUTS CLO CLE TH ae Each person has unique food CC he CC eS CES SO no one food or magic meal will UR Cae CU a Ee eae Cg AOS Garbs-Protein WC MBC CTC) MU tte isle) BI fea TT PSC Rn come] (4 LP rly Pear wane las ill ae) Pa TOL) Ati Ye) We yy 14g) J 0g Meal 2:; 40z canned chicken Rs MU eau 2 thsp. low-fat mayonnaise’ yy yf y4gy 0g CME 1 ee ATE AUC ECISSIY 129 42g aN yt oe de NEP maar ttacatta en ame ee) OT) USAT tac ~~ \ @ i ets) Torange (oo oe Rata at Meal 4: 1 cup.cooked pasta a al NN eee) UU ES CEI e : hE ET") 4oz extra'lean ground beef i 0g 269 1 clip\peas ve PY) Ch Eee oe Clete le scayss33 iy eet 1.cup pineapple a) MOREL eeu uit St) @) Ef) 19 © 000 00000 CEe eS ee Carbs-Protein Meal 1: 2}ow fat/pop tarts 79g)_.5g | ¥a.cup whey protein powder inwater ef aed) | NEL 279) wig ei Pee cua ca) , ey mash) Pee eeu 0 eae} Z slices whole-wheatbread, J) 289). 5g Hrethagsiagesss ; sd aag YEH Ipryaerife Cas fyy ist eo Kogh, 31g 1 large baked potato Mamie (dag (oe eye situceull Aa aca ae eee Caer toad cosa 16g Crcusechimunaiele ica ” Wh ley dy | Low fatidressing YE raed Tess Menus ® arse) ‘ Ts ye) Zsliceslow-faticheddanichesse a WE fesy (ales luevseiuy oe Fhe) alte) Lettucelanditomatoplices; Jy ake) Wester) Ue Me eres she ate) | eeepc rT eye) LEAN MUSLE MEAL PLAN Carbs-Protein Bea ale tee cy oh) Saye) ¥zcup whey protein powderin water Us) eee 70) 1 banana 279 Wig Meal 2:..1 can of tuna ley Se) Perc) uly a am 490g PP lS 3): Lhe 280) od) WT NR se OOO}: Oi) Meal 3:! 3+1/2oz chicken|breast oc Oi ear a el Mc cctty sity © © @.%) ©) eel geet @ 0 ©) €: Raya eed aT ag. s a Str) Tr 4 i nite) Ce EM ig sis at i 7h) Low fat dréssing WE res oe ea es 3) Pee a een hel tc 5 12g Pee SP rsa) tap 10g Lettuce and tomatolices 1g User] 0g WC AE 4 fy CS tere Cy rhe) _—_— i FeTSTa nT See, Carbs-Protein WL Meera eer Cl rca at Ayo Lie) 14 cup whey protein powder i) 1 cup of orangejulice nara DT Pree a eR BY i @ ai: Mens coR cy is CERNE SL 2Se IS EM ea gti) @ ig Me cs . 12g Ue aT ) @' r < Te 1 large potato SOOe0» Oi) aya a a Ay NEM OC p ee ce cry ek I ) . bg PCr ea ae “ Dees i by Rt.) VE) 219 Omi 2g 1) cy) ify") yi oh 329 “ay — LEAN MUSLE MEAL PLAN Carbs-Protein Menu 1:. 1-1/2 cups cookedioatmeal EES) Wat else 329 2 cup wheyproteipowser: 09 Menu 2: 40z extra-leaniground beef; i) peel Tes ae i) VT) FE) © yal he eras } i) Menu 3: .lemon'grilled Chicken BP Es, Baked potato, plaitr a. Biya ile ule We ee eT see eee Seen utes 1 Cupipeas Een Le las WEE Hee Ra Sy (steve itll: € 246 Ya cup whey proteimpowder: ‘ se) Me ria) i8 \ A5g 1 cup of strawberries abi: 29 1g byl) eke) SE eS Carbs-Protein WN RPA ste eer ule) 4 eee) PSP Re eles 53 es Maa asia ets: am el 2thsp.jam ‘ aj ite We yet [fe Te se] Meal 2: 2healthy choicewheese tortellinibows yy /T00g y28q Meal 3: 31/207 chickenibreastily ‘ Ww yp Sy WN ) ely % cup of braccolt pi] teh aque] etl Meal 4: 4a.cupwhey protein powder, ri Type Ply AEE A yl) Gh erie ry ale) TPs Rolie sues es) Ay oe eT ye raul bree GE}, 1 low-fat bran muffin 300 39 S em SS ee (CEN) WEE PA elses less seri) yl Sf ese 1 Ja.cups,cooked, oatmeal ES Tp ae) 1 banana 79) 1g eles tile nt ieee le) Meal 2:"\5 sficesideli-style turkey Be é )@ @ G6 5; Me reyes e ee) ' ae ch dae | Iicuplowsfatfrnityogurt ‘re gy i UE) ) (3 ate ef Ye Meal 3: Ticanoftuna peg iif Pde) Baked potato; estan land One Se aes As ses Ahn ca) ie ete) PaaS tes : by i: ye) 8g Meal’5: Aozextra-leanground pect” yp f ) sae ai dues) @ ie Ot T cup offcarrots Tog 29 Vest nist 22g Ue) ‘Artwork by: www.hmigraphix.weebly.com

You might also like