X-Factor Meal Plans - AthLean-X
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X-Factor MEAL PLANS WEEK 1 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 7:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast - 7:00am 5 Egg White / 1 Whole Egg Omelet (made with onions, peppers, mushrooms and salsa) Tablespoon Flax Oil Whole Wheat Toast
Breakfast - 7:00am Whole Wheat Waffles w/ fresh blueberries and fat free cool whip Protein Shake (made with skim milk) Tablespoon Flax Oil
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 8:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast 8:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, 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 - 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 - 9:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat 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 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 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 and put on Whole Wheat Bread Bottle of Water
Lunch - 1:00pm Turkey Burger with onions, lettuce, tomato, and Fat Free Swiss Cheese Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement 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
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- 6:00pm
Dinner - 6:00pm
Grilled Ahi Tuna Steak Edamame 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 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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Molly McButter Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cinnamon Sugar Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
A good minimum daily Carbs are not tne All fruit is not created Avoid the alcohol if Fats slow down Ounce for ounce, water recommendation enemy! Don't treat Frequent meals is equal. Avoid dried fruit possible. One night of digestion. Not a good almonds have by far the is one half your them as such. In fact, crucial for steadying the whenever you can have heavy drinking is idea to include them in most protein of any of bodyweight in ounces. they will help you power metabolism and turning the fresh version. Dried enough to erase the your post workout meal, the nuts…by almost two For example, 180 through your workouts your body into a fat fruits are loaded with efforts of one week of when quick absorption times it's nearest pound guy should drink for serious muscle burning furnace sugars, calories and intense weight training! is key! competitor! 90 oz. or more gains! unhealthy nitrates
X-Factor MEAL PLANS WEEK 2 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Kashi Heart To Heart Cereal w/ skim milk Tablespoon Flax Oil Fat Free Yogurt
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites with Salsa
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries 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 egg whites mixed in a glass bowl and microwaved on high for 4 minutes)
Breakfast - 8:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast 8:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Snack #1 - 9:30am 25-30 Grapes Low Fat Mozzarella String Cheese Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Almonds and Apricots (mix about 10 dried apricots with 20-25 almonds in a bag) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Apple Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Turkey Burger 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 Mixed Green Salad with Grilled Salmon, lemon, and black pepper Bottle of Water
Lunch - 12:00pm Tuna Fish Salad (made with fat free mayo) on Whole Wheat Bread Lettuce, Tomato, Onion Bottle of Water
Lunch - 12:00pm Sashimi Lunch over Brown Rice Edamame Light Soy Sauce Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with onions and BBQ Sauce Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Roasted Turkey Breast (leftovers from dinner) on whole wheat bread with cranberry sauce, lettuce, black pepper and slivered almonds
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1% Cottage Cheese ripe banana Bottle of Water
Snack #2 - 3:00pm Peanut Butter Sliced Green Apple Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm Turkey or Beef Jerky Saltine Crackers Bottle of Water
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- 6:00pm
Dinner - 6:00pm
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Turkey Burger Whole Wheat Bun A-1 Steak Sauce Baked "Sweet" Fries Bottle of Water
Dinner - 6:00pm Cajun Chicken Breast Cous Cous Sweet Potato Mixed Grilled Veggies Bottle of Water
Dinner - 6:30pm Roasted Turkey Breast Sweet Potato Mash Cranberry Sauce Grilled Zucchini Bottle of Water
Dinner - 6:30pm Grilled Pork Chop Applesauce Grilled Portabello Muschrooms Baked Sweet Potato Bottle of Water
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Ranch Powder Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cajun Spices Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Snack #2 - 3:00pm 1 Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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
X-Factor MEAL PLANS WEEK 3 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries and 2 scoops protein powder
Breakfast - 7:00am Health Valley Fat Free Granola Bar Banana Skim Milk Tablespoon Flax Oil
Breakfast - 7:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast - 7:00am Breakfast - 8:00am Egg Whites Scrambled Whole Wheat Waffles Fat Free Mozzarella Sugar Free Maple Salsa Syrup English Muffin Pumpkin Butter Skim Milk Skim Milk
Breakfast 8:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #1 - 9:30am Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
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 Jelly Sandwich on Whole Wheat Bread Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with grilled veggies Bag of Pretzels Bottle of Water
Lunch - 12:00pm Mixed Green Salad with Grilled 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 a Whole Wheat Wrap with mango slices and black pepper Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #2 - 3:00pm Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #2 - 4:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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- 6:00pm
Dinner - 6:00pm
Grilled Halibut Steak (w/ squeezed lemon) Brown Rice Sauteed Spinach Bottle of Water
Grilled Pork Chop Applesauce Grilled Portabellos Baked Sweet Potato Bottle of Water
Fresh Pasta with Roasted Red Tomato Sauce 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
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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with drizzled honey Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Garlic powder and hot sauce Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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
Milk loses 80% of its riboflavin and other vitamins with just 30 minutes of light exposure! Buy your milk in the opaque plastic bottles
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! Clever cause a 10% decrease marketing for red bull in strength and 8% would have you believe decrease in speed! otherwise
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
X-Factor MEAL PLANS WEEK 4 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Breakfast - 7:00am Oatmeal Power Shake (made with 12 ounces skim milk, 1/4 cup oats, banana/strawberries, plain yogurt, tbsp flax oil)
Breakfast - 7:00am Bowl of Kashi Heart to Heart w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites w/ hot sauce
Breakfast - 7:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am English Muffin with Peanut Butter Banana Glass of Skim Milk
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 - 10:30am Plain Greek Yogurt (Fage) with sliced peaches and almonds Bottle of Water
Snack #1 - 10:30am Walnuts and Apricots (mix about 10 dried apricots with 10-12 walnuts in a bag) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with spinach, sun dried tomatoes and pepper Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Pasta Salad with citrus grilled chicken and lowfat vinagarette Bottle of Water
Lunch - 12:00pm Egg White and Pepper Omelet on a Whole Wheat Wrap with 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 - 12:00pm Steak and Cheese Wrap (on a whole wheat wrap, slice up flank steak and grill with onions & peppers) add low fat mozzarella
Lunch - 1:00pm Cajun Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Bottle of Water
Lunch - 1:00pm Peanut Butter and Jelly Sandwich on Whole Wheat Bread Pear Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm A couple of bunches of grapes with a wedge of Laughing Cow or Baby Ebel cheese Bottle of Water
Snack #2 - 4:00pm A bag of pretzels with spicy mustard Fat Free Yogurt Bottle of Water
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Shrimp Angel Hair Pasta Garlic and Olive Oil Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Lemon Filet of Sole Wilted Garlic Spinach Brown Rice 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 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
Snack #3- 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Grilled Pork Chops with BBQ sauce Beer cook Sauerkraut Steamed Cabbage Bottle of Water
Snack #3 - 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 - 9:30pm Air Popped Popcorn with sprinkled Parmesan cheese Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with sprinkled sea salt Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Breakfast - 8:00am Whole Wheat French 1 Toast (dipped in egg beaters) with sugar free maple syrup Glass of Skim Milk
Think the spicy tuna roll Horseradish is a virtual If you drink caffeine Most of today's "Protein Think all sushi is is bad. Don't even think calorie free way to add within two hours of a Bars" have become healthy? Wrong. There about getting 'tempura' spice to your meal meal you will drastically glorified candy bars. are 300 calories and 11 anything! There are without the waist decrease your ability to Detour bars, Oh Yeah, grams of fat in a spicy 520 calories and 21 bloating effects of absorb the iron in the and many others are tuna roll! grams of fat in a shrimp wasabi mayo meal you just ate! cluprits to avoid. tempura roll!
Want to make this all worse? The average person consumes 2-3 rolls (12-18 pieces) when they go out for sushi!
Sunday Breakfast 8:00am Scrambled Egg Whites Turkey Bacon Whole Wheat Toast Glass of Skim Milk
There is as much sugar in 2 glasses of orange juice as there is in one can of soda!
X-Factor MEAL PLANS WEEK 5 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 7:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast - 7:00am 5 Egg White / 1 Whole Egg Omelet (made with onions, peppers, mushrooms and salsa) Tablespoon Flax Oil Whole Wheat Toast
Breakfast - 7:00am Whole Wheat Waffles w/ fresh blueberries and fat free cool whip Protein Shake (made with skim milk) Tablespoon Flax Oil
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 8:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast 8:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, 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 - 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 - 9:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat 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 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 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 and put on Whole Wheat Bread Bottle of Water
Lunch - 1:00pm Turkey Burger with onions, lettuce, tomato, and Fat Free Swiss Cheese Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement 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
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- 6:00pm
Dinner - 6:00pm
Grilled Ahi Tuna Steak Edamame 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 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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Molly McButter Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cinnamon Sugar Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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! 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!
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!
X-Factor MEAL PLANS WEEK 6 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Kashi Heart To Heart Cereal w/ skim milk Tablespoon Flax Oil Fat Free Yogurt
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites with Salsa
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries 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 egg whites mixed in a glass bowl and microwaved on high for 4 minutes)
Breakfast - 8:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast 8:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Snack #1 - 9:30am 25-30 Grapes Low Fat Mozzarella String Cheese Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Almonds and Apricots (mix about 10 dried apricots with 20-25 almonds in a bag) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Apple Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Turkey Burger 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 Mixed Green Salad with Grilled Salmon, lemon, and black pepper Bottle of Water
Lunch - 12:00pm Tuna Fish Salad (made with fat free mayo) on Whole Wheat Bread Lettuce, Tomato, Onion Bottle of Water
Lunch - 12:00pm Sashimi Lunch over Brown Rice Edamame Light Soy Sauce Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with onions and BBQ Sauce Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Roasted Turkey Breast (leftovers from dinner) on whole wheat bread with cranberry sauce, lettuce, black pepper and slivered almonds
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1% Cottage Cheese ripe banana Bottle of Water
Snack #2 - 3:00pm Peanut Butter Sliced Green Apple Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm Turkey or Beef Jerky Saltine Crackers Bottle of Water
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- 6:00pm
Dinner - 6:00pm
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Turkey Burger Whole Wheat Bun A-1 Steak Sauce Baked "Sweet" Fries Bottle of Water
Dinner - 6:00pm Cajun Chicken Breast Cous Cous Sweet Potato Mixed Grilled Veggies Bottle of Water
Dinner - 6:30pm Roasted Turkey Breast Sweet Potato Mash Cranberry Sauce Grilled Zucchini Bottle of Water
Dinner - 6:30pm Grilled Pork Chop Applesauce Grilled Portabello Muschrooms Baked Sweet Potato Bottle of Water
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Ranch Powder Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cajun Spices Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Snack #2 - 3:00pm 1 Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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? 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
X-Factor MEAL PLANS WEEK 7 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries and 2 scoops protein powder
Breakfast - 7:00am Health Valley Fat Free Granola Bar Banana Skim Milk Tablespoon Flax Oil
Breakfast - 7:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast - 7:00am Breakfast - 8:00am Egg Whites Scrambled Whole Wheat Waffles Fat Free Mozzarella Sugar Free Maple Salsa Syrup English Muffin Pumpkin Butter Skim Milk Skim Milk
Breakfast 8:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #1 - 9:30am Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
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 Jelly Sandwich on Whole Wheat Bread Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with grilled veggies Bag of Pretzels Bottle of Water
Lunch - 12:00pm Mixed Green Salad with Grilled 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 a Whole Wheat Wrap with mango slices and black pepper Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #2 - 3:00pm Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #2 - 4:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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- 6:00pm
Dinner - 6:00pm
Grilled Halibut Steak (w/ squeezed lemon) Brown Rice Sauteed Spinach Bottle of Water
Grilled Pork Chop Applesauce Grilled Portabellos Baked Sweet Potato Bottle of Water
Fresh Pasta with Roasted Red Tomato Sauce 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
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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with drizzled honey Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Garlic powder and hot sauce Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Temporarily tempted by Pasta is not the enemy Survive in a social a food you know you in a fat loss diet! You setting by carring an Generally, most good shouldn’t eat? just have to control the open bottle of beer and whole wheat wraps Remember all the hard portions a bit. Occupy sipping. Nobody will have as many calories work you've put into the 1/3 of your plate with it know whether it's your as just 1 piece of bread! gym and ask "is it worth and save room for first or your sixth! it?" protein and veggies
Want to save a few extra calories during the day? Mix your shakes in water instead of skim milk. Add ice to prevent too thin a drink
If you feel as if you're not recovering from your workouts quickly enough, supplement with 5 grams of LGlutamine each day
Forget the loading phase with creatine. Instead, take a steady 5 grams a day and reach full capacity in just 16 days without the side effects
X-Factor MEAL PLANS WEEK 8 Monday
Tuesday
Wednesday
Thursday
Breakfast - 7:00am Oatmeal Power Shake (made with 12 ounces skim milk, 1/4 cup oats, banana/strawberries, plain yogurt, tbsp flax oil)
Breakfast - 7:00am Bowl of Kashi Heart to Heart w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites w/ hot sauce
Breakfast - 7:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am English Muffin with Peanut Butter Banana Glass of Skim Milk
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 - 10:30am Plain Greek Yogurt (Fage) with sliced peaches and almonds Bottle of Water
Snack #1 - 10:30am Walnuts and Apricots (mix about 10 dried apricots with 10-12 walnuts in a bag) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with spinach, sun dried tomatoes and pepper Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Pasta Salad with citrus grilled chicken and lowfat vinagarette Bottle of Water
Lunch - 12:00pm Egg White and Pepper Omelet on a Whole Wheat Wrap with 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 - 12:00pm Steak and Cheese Wrap (on a whole wheat wrap, slice up flank steak and grill with onions & peppers) add low fat mozzarella
Lunch - 1:00pm Cajun Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Bottle of Water
Lunch - 1:00pm Peanut Butter and Jelly Sandwich on Whole Wheat Bread Pear Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm A couple of bunches of grapes with a wedge of Laughing Cow or Baby Ebel cheese Bottle of Water
Snack #2 - 4:00pm A bag of pretzels with spicy mustard Fat Free Yogurt Bottle of Water
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Shrimp Angel Hair Pasta Garlic and Olive Oil Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Lemon Filet of Sole Wilted Garlic Spinach Brown Rice 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 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
Snack #3- 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Grilled Pork Chops with BBQ sauce Beer cook Sauerkraut Steamed Cabbage Bottle of Water
Snack #3 - 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 - 9:30pm Air Popped Popcorn with sprinkled Parmesan cheese Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with sprinkled sea salt Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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!
Save money and buy your staple foods at wholesale clubs like Costco or BJ's. You'll save hundreds of dollars a month!
Friday
Saturday Breakfast - 8:00am Whole Wheat French 1 Toast (dipped in egg beaters) with sugar free maple syrup Glass of Skim Milk
Sunday Breakfast 8:00am Scrambled Egg Whites Turkey Bacon Whole Wheat Toast Glass of Skim Milk
Craving something It takes just 21 days to Look at the big picture. sweet and can't take it? overcome craving You are eating 42 meals Go for the frozen yogurt temptations. Maintain a week. Make 35 or and splurge on your your will power for 3 more of them perfect favorite topping! It won't weeks and your healthy and you will see destroy your fat loss eating will become signficant results! efforts second nature
X-Factor MEAL PLANS WEEK 9 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 7:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast - 7:00am 5 Egg White / 1 Whole Egg Omelet (made with onions, peppers, mushrooms and salsa) Tablespoon Flax Oil Whole Wheat Toast
Breakfast - 7:00am Whole Wheat Waffles w/ fresh blueberries and fat free cool whip Protein Shake (made with skim milk) Tablespoon Flax Oil
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 8:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast 8:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, 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 - 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 - 9:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat 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 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 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 and put on Whole Wheat Bread Bottle of Water
Lunch - 1:00pm Turkey Burger with onions, lettuce, tomato, and Fat Free Swiss Cheese Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement 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
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- 6:00pm
Dinner - 6:00pm
Grilled Ahi Tuna Steak Edamame 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 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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Molly McButter Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cinnamon Sugar Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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
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!
X-Factor MEAL PLANS WEEK 10 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Kashi Heart To Heart Cereal w/ skim milk Tablespoon Flax Oil Fat Free Yogurt
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites with Salsa
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries 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 egg whites mixed in a glass bowl and microwaved on high for 4 minutes)
Breakfast - 8:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast 8:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Snack #1 - 9:30am 25-30 Grapes Low Fat Mozzarella String Cheese Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Almonds and Apricots (mix about 10 dried apricots with 20-25 almonds in a bag) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Apple Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Turkey Burger 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 Mixed Green Salad with Grilled Salmon, lemon, and black pepper Bottle of Water
Lunch - 12:00pm Tuna Fish Salad (made with fat free mayo) on Whole Wheat Bread Lettuce, Tomato, Onion Bottle of Water
Lunch - 12:00pm Sashimi Lunch over Brown Rice Edamame Light Soy Sauce Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with onions and BBQ Sauce Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Roasted Turkey Breast (leftovers from dinner) on whole wheat bread with cranberry sauce, lettuce, black pepper and slivered almonds
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1% Cottage Cheese ripe banana Bottle of Water
Snack #2 - 3:00pm Peanut Butter Sliced Green Apple Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm Turkey or Beef Jerky Saltine Crackers Bottle of Water
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- 6:00pm
Dinner - 6:00pm
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Turkey Burger Whole Wheat Bun A-1 Steak Sauce Baked "Sweet" Fries Bottle of Water
Dinner - 6:00pm Cajun Chicken Breast Cous Cous Sweet Potato Mixed Grilled Veggies Bottle of Water
Dinner - 6:30pm Roasted Turkey Breast Sweet Potato Mash Cranberry Sauce Grilled Zucchini Bottle of Water
Dinner - 6:30pm Grilled Pork Chop Applesauce Grilled Portabello Muschrooms Baked Sweet Potato Bottle of Water
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Ranch Powder Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cajun Spices Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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 chicken. No problem. breasts than you need with a lip on it. It will Put it into a bowl of and freeze them. No prevent you from water (doesn't even need to run to the store shoveling too much have to be hot) and it every time you need food onto your plate and will defrost in less than more save you some calories 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
Snack #2 - 3:00pm 1 Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
The RTD supplement If you're a white collar shakes may taste worker, snacks like the alright, but something protein bars, bags of just doesn't seem right granola and turkey jerky to me about a are perfect as they can "milkshake" that lasts fit in your coat pocket for months!
X-Factor MEAL PLANS WEEK 11 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries and 2 scoops protein powder
Breakfast - 7:00am Health Valley Fat Free Granola Bar Banana Skim Milk Tablespoon Flax Oil
Breakfast - 7:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast - 7:00am Breakfast - 8:00am Egg Whites Scrambled Whole Wheat Waffles Fat Free Mozzarella Sugar Free Maple Salsa Syrup English Muffin Pumpkin Butter Skim Milk Skim Milk
Breakfast 8:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #1 - 9:30am Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
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 Jelly Sandwich on Whole Wheat Bread Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with grilled veggies Bag of Pretzels Bottle of Water
Lunch - 12:00pm Mixed Green Salad with Grilled 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 a Whole Wheat Wrap with mango slices and black pepper Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #2 - 3:00pm Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #2 - 4:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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- 6:00pm
Dinner - 6:00pm
Grilled Halibut Steak (w/ squeezed lemon) Brown Rice Sauteed Spinach Bottle of Water
Grilled Pork Chop Applesauce Grilled Portabellos Baked Sweet Potato Bottle of Water
Fresh Pasta with Roasted Red Tomato Sauce 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
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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with drizzled honey Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Garlic powder and hot sauce Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
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 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"!
X-Factor MEAL PLANS WEEK 12 Monday
Tuesday
Wednesday
Thursday
Breakfast - 7:00am Oatmeal Power Shake (made with 12 ounces skim milk, 1/4 cup oats, banana/strawberries, plain yogurt, tbsp flax oil)
Breakfast - 7:00am Bowl of Kashi Heart to Heart w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites w/ hot sauce
Breakfast - 7:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am English Muffin with Peanut Butter Banana Glass of Skim Milk
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 - 10:30am Plain Greek Yogurt (Fage) with sliced peaches and almonds Bottle of Water
Snack #1 - 10:30am Walnuts and Apricots (mix about 10 dried apricots with 10-12 walnuts in a bag) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with spinach, sun dried tomatoes and pepper Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Pasta Salad with citrus grilled chicken and lowfat vinagarette Bottle of Water
Lunch - 12:00pm Egg White and Pepper Omelet on a Whole Wheat Wrap with 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 - 12:00pm Steak and Cheese Wrap (on a whole wheat wrap, slice up flank steak and grill with onions & peppers) add low fat mozzarella
Lunch - 1:00pm Cajun Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Bottle of Water
Lunch - 1:00pm Peanut Butter and Jelly Sandwich on Whole Wheat Bread Pear Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm A couple of bunches of grapes with a wedge of Laughing Cow or Baby Ebel cheese Bottle of Water
Snack #2 - 4:00pm A bag of pretzels with spicy mustard Fat Free Yogurt Bottle of Water
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Shrimp Angel Hair Pasta Garlic and Olive Oil Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Lemon Filet of Sole Wilted Garlic Spinach Brown Rice 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 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
Snack #3- 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Grilled Pork Chops with BBQ sauce Beer cook Sauerkraut Steamed Cabbage Bottle of Water
Snack #3 - 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 - 9:30pm Air Popped Popcorn with sprinkled Parmesan cheese Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with sprinkled sea salt Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Add Crystal Light to your water if you need a When possible, aim to little flavor to make it eat carbs, protein and easier to drink as much fats in each meal. as you need to each day.
Friday
Saturday Breakfast - 8:00am Whole Wheat French 1 Toast (dipped in egg beaters) with sugar free maple syrup Glass of Skim Milk
Sunday Breakfast 8:00am Scrambled Egg Whites Turkey Bacon Whole Wheat Toast Glass of Skim Milk
Vary your meals from Try to select carbs with Sunday is the perfect The difference between time to time. Even Soda is an absolute noa GI of 65 or less. day to prepare foods a good supplement and though you may love go on the AthLEAN-X Refer to this site for that you'll use a bad one is…lots of one in particular, you program. With it's 11 some common foods. throughout the week. potential results and should still change it up Tbsp's of sugar it's pure http://www.mendosa.co Grill your chicken, cook wasted money! to keep your body garbage! m/gilists.htm the sweet potatoes, etc guessing
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 7:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast - 7:00am 5 Egg White / 1 Whole Egg Omelet (made with onions, peppers, mushrooms and salsa) Tablespoon Flax Oil Whole Wheat Toast
Breakfast - 7:00am Whole Wheat Waffles w/ fresh blueberries and fat free cool whip Protein Shake (made with skim milk) Tablespoon Flax Oil
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 8:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast 8:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, 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 - 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 - 9:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat 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 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 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 and put on Whole Wheat Bread Bottle of Water
Lunch - 1:00pm Turkey Burger with onions, lettuce, tomato, and Fat Free Swiss Cheese Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement 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
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- 6:00pm
Dinner - 6:00pm
Grilled Ahi Tuna Steak Edamame 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 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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Molly McButter Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cinnamon Sugar Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
A good minimum daily Carbs are not tne All fruit is not created Avoid the alcohol if Fats slow down Ounce for ounce, water recommendation enemy! Don't treat Frequent meals is equal. Avoid dried fruit possible. One night of digestion. Not a good almonds have by far the is one half your them as such. In fact, crucial for steadying the whenever you can have heavy drinking is idea to include them in most protein of any of bodyweight in ounces. they will help you power metabolism and turning the fresh version. Dried enough to erase the your post workout meal, the nuts…by almost two For example, 180 through your workouts your body into a fat fruits are loaded with efforts of one week of when quick absorption times it's nearest pound guy should drink for serious muscle burning furnace sugars, calories and intense weight training! is key! competitor! 90 oz. or more gains! unhealthy nitrates
X-Factor MEAL PLANS WEEK 2 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Kashi Heart To Heart Cereal w/ skim milk Tablespoon Flax Oil Fat Free Yogurt
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites with Salsa
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries 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 egg whites mixed in a glass bowl and microwaved on high for 4 minutes)
Breakfast - 8:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast 8:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Snack #1 - 9:30am 25-30 Grapes Low Fat Mozzarella String Cheese Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Almonds and Apricots (mix about 10 dried apricots with 20-25 almonds in a bag) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Apple Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Turkey Burger 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 Mixed Green Salad with Grilled Salmon, lemon, and black pepper Bottle of Water
Lunch - 12:00pm Tuna Fish Salad (made with fat free mayo) on Whole Wheat Bread Lettuce, Tomato, Onion Bottle of Water
Lunch - 12:00pm Sashimi Lunch over Brown Rice Edamame Light Soy Sauce Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with onions and BBQ Sauce Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Roasted Turkey Breast (leftovers from dinner) on whole wheat bread with cranberry sauce, lettuce, black pepper and slivered almonds
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1% Cottage Cheese ripe banana Bottle of Water
Snack #2 - 3:00pm Peanut Butter Sliced Green Apple Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm Turkey or Beef Jerky Saltine Crackers Bottle of Water
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- 6:00pm
Dinner - 6:00pm
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Turkey Burger Whole Wheat Bun A-1 Steak Sauce Baked "Sweet" Fries Bottle of Water
Dinner - 6:00pm Cajun Chicken Breast Cous Cous Sweet Potato Mixed Grilled Veggies Bottle of Water
Dinner - 6:30pm Roasted Turkey Breast Sweet Potato Mash Cranberry Sauce Grilled Zucchini Bottle of Water
Dinner - 6:30pm Grilled Pork Chop Applesauce Grilled Portabello Muschrooms Baked Sweet Potato Bottle of Water
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Ranch Powder Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cajun Spices Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Snack #2 - 3:00pm 1 Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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
X-Factor MEAL PLANS WEEK 3 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries and 2 scoops protein powder
Breakfast - 7:00am Health Valley Fat Free Granola Bar Banana Skim Milk Tablespoon Flax Oil
Breakfast - 7:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast - 7:00am Breakfast - 8:00am Egg Whites Scrambled Whole Wheat Waffles Fat Free Mozzarella Sugar Free Maple Salsa Syrup English Muffin Pumpkin Butter Skim Milk Skim Milk
Breakfast 8:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #1 - 9:30am Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
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 Jelly Sandwich on Whole Wheat Bread Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with grilled veggies Bag of Pretzels Bottle of Water
Lunch - 12:00pm Mixed Green Salad with Grilled 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 a Whole Wheat Wrap with mango slices and black pepper Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #2 - 3:00pm Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #2 - 4:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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- 6:00pm
Dinner - 6:00pm
Grilled Halibut Steak (w/ squeezed lemon) Brown Rice Sauteed Spinach Bottle of Water
Grilled Pork Chop Applesauce Grilled Portabellos Baked Sweet Potato Bottle of Water
Fresh Pasta with Roasted Red Tomato Sauce 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
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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with drizzled honey Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Garlic powder and hot sauce Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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
Milk loses 80% of its riboflavin and other vitamins with just 30 minutes of light exposure! Buy your milk in the opaque plastic bottles
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! Clever cause a 10% decrease marketing for red bull in strength and 8% would have you believe decrease in speed! otherwise
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
X-Factor MEAL PLANS WEEK 4 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Breakfast - 7:00am Oatmeal Power Shake (made with 12 ounces skim milk, 1/4 cup oats, banana/strawberries, plain yogurt, tbsp flax oil)
Breakfast - 7:00am Bowl of Kashi Heart to Heart w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites w/ hot sauce
Breakfast - 7:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am English Muffin with Peanut Butter Banana Glass of Skim Milk
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 - 10:30am Plain Greek Yogurt (Fage) with sliced peaches and almonds Bottle of Water
Snack #1 - 10:30am Walnuts and Apricots (mix about 10 dried apricots with 10-12 walnuts in a bag) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with spinach, sun dried tomatoes and pepper Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Pasta Salad with citrus grilled chicken and lowfat vinagarette Bottle of Water
Lunch - 12:00pm Egg White and Pepper Omelet on a Whole Wheat Wrap with 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 - 12:00pm Steak and Cheese Wrap (on a whole wheat wrap, slice up flank steak and grill with onions & peppers) add low fat mozzarella
Lunch - 1:00pm Cajun Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Bottle of Water
Lunch - 1:00pm Peanut Butter and Jelly Sandwich on Whole Wheat Bread Pear Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm A couple of bunches of grapes with a wedge of Laughing Cow or Baby Ebel cheese Bottle of Water
Snack #2 - 4:00pm A bag of pretzels with spicy mustard Fat Free Yogurt Bottle of Water
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Shrimp Angel Hair Pasta Garlic and Olive Oil Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Lemon Filet of Sole Wilted Garlic Spinach Brown Rice 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 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
Snack #3- 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Grilled Pork Chops with BBQ sauce Beer cook Sauerkraut Steamed Cabbage Bottle of Water
Snack #3 - 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 - 9:30pm Air Popped Popcorn with sprinkled Parmesan cheese Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with sprinkled sea salt Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Breakfast - 8:00am Whole Wheat French 1 Toast (dipped in egg beaters) with sugar free maple syrup Glass of Skim Milk
Think the spicy tuna roll Horseradish is a virtual If you drink caffeine Most of today's "Protein Think all sushi is is bad. Don't even think calorie free way to add within two hours of a Bars" have become healthy? Wrong. There about getting 'tempura' spice to your meal meal you will drastically glorified candy bars. are 300 calories and 11 anything! There are without the waist decrease your ability to Detour bars, Oh Yeah, grams of fat in a spicy 520 calories and 21 bloating effects of absorb the iron in the and many others are tuna roll! grams of fat in a shrimp wasabi mayo meal you just ate! cluprits to avoid. tempura roll!
Want to make this all worse? The average person consumes 2-3 rolls (12-18 pieces) when they go out for sushi!
Sunday Breakfast 8:00am Scrambled Egg Whites Turkey Bacon Whole Wheat Toast Glass of Skim Milk
There is as much sugar in 2 glasses of orange juice as there is in one can of soda!
X-Factor MEAL PLANS WEEK 5 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 7:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast - 7:00am 5 Egg White / 1 Whole Egg Omelet (made with onions, peppers, mushrooms and salsa) Tablespoon Flax Oil Whole Wheat Toast
Breakfast - 7:00am Whole Wheat Waffles w/ fresh blueberries and fat free cool whip Protein Shake (made with skim milk) Tablespoon Flax Oil
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 8:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast 8:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, 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 - 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 - 9:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat 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 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 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 and put on Whole Wheat Bread Bottle of Water
Lunch - 1:00pm Turkey Burger with onions, lettuce, tomato, and Fat Free Swiss Cheese Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement 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
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- 6:00pm
Dinner - 6:00pm
Grilled Ahi Tuna Steak Edamame 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 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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Molly McButter Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cinnamon Sugar Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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! 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!
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!
X-Factor MEAL PLANS WEEK 6 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Kashi Heart To Heart Cereal w/ skim milk Tablespoon Flax Oil Fat Free Yogurt
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites with Salsa
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries 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 egg whites mixed in a glass bowl and microwaved on high for 4 minutes)
Breakfast - 8:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast 8:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Snack #1 - 9:30am 25-30 Grapes Low Fat Mozzarella String Cheese Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Almonds and Apricots (mix about 10 dried apricots with 20-25 almonds in a bag) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Apple Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Turkey Burger 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 Mixed Green Salad with Grilled Salmon, lemon, and black pepper Bottle of Water
Lunch - 12:00pm Tuna Fish Salad (made with fat free mayo) on Whole Wheat Bread Lettuce, Tomato, Onion Bottle of Water
Lunch - 12:00pm Sashimi Lunch over Brown Rice Edamame Light Soy Sauce Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with onions and BBQ Sauce Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Roasted Turkey Breast (leftovers from dinner) on whole wheat bread with cranberry sauce, lettuce, black pepper and slivered almonds
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1% Cottage Cheese ripe banana Bottle of Water
Snack #2 - 3:00pm Peanut Butter Sliced Green Apple Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm Turkey or Beef Jerky Saltine Crackers Bottle of Water
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- 6:00pm
Dinner - 6:00pm
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Turkey Burger Whole Wheat Bun A-1 Steak Sauce Baked "Sweet" Fries Bottle of Water
Dinner - 6:00pm Cajun Chicken Breast Cous Cous Sweet Potato Mixed Grilled Veggies Bottle of Water
Dinner - 6:30pm Roasted Turkey Breast Sweet Potato Mash Cranberry Sauce Grilled Zucchini Bottle of Water
Dinner - 6:30pm Grilled Pork Chop Applesauce Grilled Portabello Muschrooms Baked Sweet Potato Bottle of Water
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Ranch Powder Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cajun Spices Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Snack #2 - 3:00pm 1 Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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? 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
X-Factor MEAL PLANS WEEK 7 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries and 2 scoops protein powder
Breakfast - 7:00am Health Valley Fat Free Granola Bar Banana Skim Milk Tablespoon Flax Oil
Breakfast - 7:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast - 7:00am Breakfast - 8:00am Egg Whites Scrambled Whole Wheat Waffles Fat Free Mozzarella Sugar Free Maple Salsa Syrup English Muffin Pumpkin Butter Skim Milk Skim Milk
Breakfast 8:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #1 - 9:30am Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
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 Jelly Sandwich on Whole Wheat Bread Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with grilled veggies Bag of Pretzels Bottle of Water
Lunch - 12:00pm Mixed Green Salad with Grilled 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 a Whole Wheat Wrap with mango slices and black pepper Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #2 - 3:00pm Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #2 - 4:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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- 6:00pm
Dinner - 6:00pm
Grilled Halibut Steak (w/ squeezed lemon) Brown Rice Sauteed Spinach Bottle of Water
Grilled Pork Chop Applesauce Grilled Portabellos Baked Sweet Potato Bottle of Water
Fresh Pasta with Roasted Red Tomato Sauce 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
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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with drizzled honey Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Garlic powder and hot sauce Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Temporarily tempted by Pasta is not the enemy Survive in a social a food you know you in a fat loss diet! You setting by carring an Generally, most good shouldn’t eat? just have to control the open bottle of beer and whole wheat wraps Remember all the hard portions a bit. Occupy sipping. Nobody will have as many calories work you've put into the 1/3 of your plate with it know whether it's your as just 1 piece of bread! gym and ask "is it worth and save room for first or your sixth! it?" protein and veggies
Want to save a few extra calories during the day? Mix your shakes in water instead of skim milk. Add ice to prevent too thin a drink
If you feel as if you're not recovering from your workouts quickly enough, supplement with 5 grams of LGlutamine each day
Forget the loading phase with creatine. Instead, take a steady 5 grams a day and reach full capacity in just 16 days without the side effects
X-Factor MEAL PLANS WEEK 8 Monday
Tuesday
Wednesday
Thursday
Breakfast - 7:00am Oatmeal Power Shake (made with 12 ounces skim milk, 1/4 cup oats, banana/strawberries, plain yogurt, tbsp flax oil)
Breakfast - 7:00am Bowl of Kashi Heart to Heart w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites w/ hot sauce
Breakfast - 7:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am English Muffin with Peanut Butter Banana Glass of Skim Milk
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 - 10:30am Plain Greek Yogurt (Fage) with sliced peaches and almonds Bottle of Water
Snack #1 - 10:30am Walnuts and Apricots (mix about 10 dried apricots with 10-12 walnuts in a bag) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with spinach, sun dried tomatoes and pepper Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Pasta Salad with citrus grilled chicken and lowfat vinagarette Bottle of Water
Lunch - 12:00pm Egg White and Pepper Omelet on a Whole Wheat Wrap with 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 - 12:00pm Steak and Cheese Wrap (on a whole wheat wrap, slice up flank steak and grill with onions & peppers) add low fat mozzarella
Lunch - 1:00pm Cajun Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Bottle of Water
Lunch - 1:00pm Peanut Butter and Jelly Sandwich on Whole Wheat Bread Pear Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm A couple of bunches of grapes with a wedge of Laughing Cow or Baby Ebel cheese Bottle of Water
Snack #2 - 4:00pm A bag of pretzels with spicy mustard Fat Free Yogurt Bottle of Water
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Shrimp Angel Hair Pasta Garlic and Olive Oil Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Lemon Filet of Sole Wilted Garlic Spinach Brown Rice 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 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
Snack #3- 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Grilled Pork Chops with BBQ sauce Beer cook Sauerkraut Steamed Cabbage Bottle of Water
Snack #3 - 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 - 9:30pm Air Popped Popcorn with sprinkled Parmesan cheese Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with sprinkled sea salt Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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!
Save money and buy your staple foods at wholesale clubs like Costco or BJ's. You'll save hundreds of dollars a month!
Friday
Saturday Breakfast - 8:00am Whole Wheat French 1 Toast (dipped in egg beaters) with sugar free maple syrup Glass of Skim Milk
Sunday Breakfast 8:00am Scrambled Egg Whites Turkey Bacon Whole Wheat Toast Glass of Skim Milk
Craving something It takes just 21 days to Look at the big picture. sweet and can't take it? overcome craving You are eating 42 meals Go for the frozen yogurt temptations. Maintain a week. Make 35 or and splurge on your your will power for 3 more of them perfect favorite topping! It won't weeks and your healthy and you will see destroy your fat loss eating will become signficant results! efforts second nature
X-Factor MEAL PLANS WEEK 9 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 7:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast - 7:00am 5 Egg White / 1 Whole Egg Omelet (made with onions, peppers, mushrooms and salsa) Tablespoon Flax Oil Whole Wheat Toast
Breakfast - 7:00am Whole Wheat Waffles w/ fresh blueberries and fat free cool whip Protein Shake (made with skim milk) Tablespoon Flax Oil
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Breakfast - 8:00am Whole Wheat English Muffin w/ jelly Tablespoon Flax Oil Protein Shake (made with skim milk)
Breakfast 8:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, 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 - 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 - 9:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat 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 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 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 and put on Whole Wheat Bread Bottle of Water
Lunch - 1:00pm Turkey Burger with onions, lettuce, tomato, and Fat Free Swiss Cheese Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter sandwich on whole wheat bread Bottle of Water
Snack #2 - 3:00pm Meal Replacement 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
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- 6:00pm
Dinner - 6:00pm
Grilled Ahi Tuna Steak Edamame 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 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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Molly McButter Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cinnamon Sugar Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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
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!
X-Factor MEAL PLANS WEEK 10 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Kashi Heart To Heart Cereal w/ skim milk Tablespoon Flax Oil Fat Free Yogurt
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites with Salsa
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries 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 egg whites mixed in a glass bowl and microwaved on high for 4 minutes)
Breakfast - 8:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast 8:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites
Snack #1 - 9:30am 25-30 Grapes Low Fat Mozzarella String Cheese Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Almonds and Apricots (mix about 10 dried apricots with 20-25 almonds in a bag) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Apple Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
Lunch - 12:00pm Turkey Burger 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 Mixed Green Salad with Grilled Salmon, lemon, and black pepper Bottle of Water
Lunch - 12:00pm Tuna Fish Salad (made with fat free mayo) on Whole Wheat Bread Lettuce, Tomato, Onion Bottle of Water
Lunch - 12:00pm Sashimi Lunch over Brown Rice Edamame Light Soy Sauce Bottle of Water
Lunch - 1:00pm Grilled Chicken on a Whole Wheat Wrap with onions and BBQ Sauce Fat Free Yogurt Bottle of Water
Lunch - 1:00pm Roasted Turkey Breast (leftovers from dinner) on whole wheat bread with cranberry sauce, lettuce, black pepper and slivered almonds
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1% Cottage Cheese ripe banana Bottle of Water
Snack #2 - 3:00pm Peanut Butter Sliced Green Apple Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm Turkey or Beef Jerky Saltine Crackers Bottle of Water
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- 6:00pm
Dinner - 6:00pm
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Grilled Salmon Steak (w/ teriyaki drizzle) Brown Rice Sauteed Broccoli Bottle of Water
Turkey Burger Whole Wheat Bun A-1 Steak Sauce Baked "Sweet" Fries Bottle of Water
Dinner - 6:00pm Cajun Chicken Breast Cous Cous Sweet Potato Mixed Grilled Veggies Bottle of Water
Dinner - 6:30pm Roasted Turkey Breast Sweet Potato Mash Cranberry Sauce Grilled Zucchini Bottle of Water
Dinner - 6:30pm Grilled Pork Chop Applesauce Grilled Portabello Muschrooms Baked Sweet Potato Bottle of Water
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with Ranch Powder Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Cajun Spices Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
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 chicken. No problem. breasts than you need with a lip on it. It will Put it into a bowl of and freeze them. No prevent you from water (doesn't even need to run to the store shoveling too much have to be hot) and it every time you need food onto your plate and will defrost in less than more save you some calories 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
Snack #2 - 3:00pm 1 Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
The RTD supplement If you're a white collar shakes may taste worker, snacks like the alright, but something protein bars, bags of just doesn't seem right granola and turkey jerky to me about a are perfect as they can "milkshake" that lasts fit in your coat pocket for months!
X-Factor MEAL PLANS WEEK 11 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast - 7:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Breakfast - 7:00am Breakfast Smoothie Made with 2 cups of skim milk, 1 tbsp of flax oil, 1/2 banana, fresh strawberries and 2 scoops protein powder
Breakfast - 7:00am Health Valley Fat Free Granola Bar Banana Skim Milk Tablespoon Flax Oil
Breakfast - 7:00am Turkey Bacon Whole Wheat Toast Scrambled Egg Whites w/ Salsa Skim Milk
Breakfast - 7:00am Breakfast - 8:00am Egg Whites Scrambled Whole Wheat Waffles Fat Free Mozzarella Sugar Free Maple Salsa Syrup English Muffin Pumpkin Butter Skim Milk Skim Milk
Breakfast 8:00am Bowl of Oatmeal w/ Protein Powder Tablespoon Flax Oil Skim Milk
Snack #1 - 9:30am Plain Greek Yogurt (Fage) with honey and almonds Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #1 - 9:30am Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 10:30am Protein Bar (suggestions include Progradestrength.com Cravers, EAS carb sense, Pure Protein) Bottle of Water
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 Jelly Sandwich on Whole Wheat Bread Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with grilled veggies Bag of Pretzels Bottle of Water
Lunch - 12:00pm Mixed Green Salad with Grilled 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 a Whole Wheat Wrap with mango slices and black pepper Fat Free Yogurt Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm 1/2 Peanut Butter and Banana sandwich Whole Wheat Bread Bottle of Water
Snack #2 - 3:00pm Bag of Homemade Trail Mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Snack #2 - 4:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
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- 6:00pm
Dinner - 6:00pm
Grilled Halibut Steak (w/ squeezed lemon) Brown Rice Sauteed Spinach Bottle of Water
Grilled Pork Chop Applesauce Grilled Portabellos Baked Sweet Potato Bottle of Water
Fresh Pasta with Roasted Red Tomato Sauce 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
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
Snack #3- 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 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Snack #3 - 9:30pm Air Popped Popcorn with drizzled honey Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with Garlic powder and hot sauce Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
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 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"!
X-Factor MEAL PLANS WEEK 12 Monday
Tuesday
Wednesday
Thursday
Breakfast - 7:00am Oatmeal Power Shake (made with 12 ounces skim milk, 1/4 cup oats, banana/strawberries, plain yogurt, tbsp flax oil)
Breakfast - 7:00am Bowl of Kashi Heart to Heart w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am Bowl of Oatmeal (add cinnamon + Walnuts) Skim Milk Scrambled Egg Whites w/ hot sauce
Breakfast - 7:00am Bowl of Kashi Go Lean w/ skim milk Scrambled Egg Whites w/ salsa 2 spoonfuls of peanut butter
Breakfast - 7:00am English Muffin with Peanut Butter Banana Glass of Skim Milk
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, Pure Protein) Bottle of Water
Snack #1 - 9:30am Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 Protein Bar (suggestions include Progradestrength.comC ravers, EAS carb sense, 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 - 10:30am Plain Greek Yogurt (Fage) with sliced peaches and almonds Bottle of Water
Snack #1 - 10:30am Walnuts and Apricots (mix about 10 dried apricots with 10-12 walnuts in a bag) Bottle of Water
Lunch - 12:00pm Grilled Chicken on a Whole Wheat Wrap with spinach, sun dried tomatoes and pepper Fat Free Yogurt Bottle of Water
Lunch - 12:00pm Pasta Salad with citrus grilled chicken and lowfat vinagarette Bottle of Water
Lunch - 12:00pm Egg White and Pepper Omelet on a Whole Wheat Wrap with 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 - 12:00pm Steak and Cheese Wrap (on a whole wheat wrap, slice up flank steak and grill with onions & peppers) add low fat mozzarella
Lunch - 1:00pm Cajun Grilled Chicken on a Whole Wheat Wrap with lettuce, tomato and salsa Bottle of Water
Lunch - 1:00pm Peanut Butter and Jelly Sandwich on Whole Wheat Bread Pear Bottle of Water
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 3:00pm Meal Replacement Shake made with water or skim milk (top recommendation is Progradestrength.com or EAS Myoplex)
Snack #2 - 4:00pm A couple of bunches of grapes with a wedge of Laughing Cow or Baby Ebel cheese Bottle of Water
Snack #2 - 4:00pm A bag of pretzels with spicy mustard Fat Free Yogurt Bottle of Water
Dinner - 6:00pm
Dinner - 6:00pm
Dinner- 6:00pm
Dinner - 6:00pm
Grilled Shrimp Angel Hair Pasta Garlic and Olive Oil Bottle of Water
Top Round or Grilled Sirloin Steak Baked Sweet Potato Grilled Asparagus Bottle of Water
Lemon Filet of Sole Wilted Garlic Spinach Brown Rice 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 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
Snack #3- 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 Muscle Recovery Drink (Prograde Strength "Workout" Drink or EAS Muscle Armor recommended)
Grilled Pork Chops with BBQ sauce Beer cook Sauerkraut Steamed Cabbage Bottle of Water
Snack #3 - 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 - 9:30pm Air Popped Popcorn with sprinkled Parmesan cheese Bottle of Water
Snack #3 - 9:30pm Air Popped Popcorn with sprinkled sea salt Bottle of Water
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
The "X" Factor Tip
Add Crystal Light to your water if you need a When possible, aim to little flavor to make it eat carbs, protein and easier to drink as much fats in each meal. as you need to each day.
Friday
Saturday Breakfast - 8:00am Whole Wheat French 1 Toast (dipped in egg beaters) with sugar free maple syrup Glass of Skim Milk
Sunday Breakfast 8:00am Scrambled Egg Whites Turkey Bacon Whole Wheat Toast Glass of Skim Milk
Vary your meals from Try to select carbs with Sunday is the perfect The difference between time to time. Even Soda is an absolute noa GI of 65 or less. day to prepare foods a good supplement and though you may love go on the AthLEAN-X Refer to this site for that you'll use a bad one is…lots of one in particular, you program. With it's 11 some common foods. throughout the week. potential results and should still change it up Tbsp's of sugar it's pure http://www.mendosa.co Grill your chicken, cook wasted money! to keep your body garbage! m/gilists.htm the sweet potatoes, etc guessing
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