MA30DAYSummer2016MeatWeek4(1).pdf

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WEEK 4

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WEEK 4

1

1 Healthy Food Swap List

2 Grocery / Supplement List

3 Week 4 Ritual & Recipes

4 - 7

Healthy Clean Cheats

8 Meal Scheduling

9 Week 4 • Daily Food Diary AM Schedule

10 Week 4 • Daily Food Diary PM Schedule

11 Dynamic Warm Up Lower Body

12 Dynamic Warm Up Upper Body

13 Day 22 | Lower Body

14 Day 23 | Yoga

15 Day 24 | Abs & Core

16 Day 25 | Yoga

17 Day 26 | Lower Body

18 Day 27 | Core & Cardio

19

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Foods Allowed

If you do not like a particular food,

swap with these options. But follow

the portions and serving size.

Fruits

- Strawberries

- Blueberries

- Raspberries

- Pineapple

- Mango

- Plum

- Melon

- Watermelon

- Apples (Green or Fuji)

- Grapefruit

Vegetables

- Broccoli

- Zucchini

- Brussel Sprouts

- Cauliflower

- Asparagus

- Mushrooms

- Green Beans

- Sweet Peas

- Leafy Greens

Condiments

Use by the Portion Size

- All Kinds of Mustards

- Hot Sauce

- Balsamic Vinegar

- Apple Cider Vinegar

- Low Sodium BBQ Sauce

Healthy Carbs

- Sweet Potato

- Cous Cous

- Quinoa

- Sprouted Bread

- Oatmeal

- Butternut Squash

- Brown Rice

- Rice Cakes

Proteins

- Wild Caught Salmon or any

White Fish

- Canned Skipjack Tuna

- (limit to 3 times per week)

- All Natural Chicken Breast

- All Natural Lean Turkey

- Low Sodium Turkey Ham

- Grass-Fed All Natural Bison

- Ground Beef (90%

Breakdown)

- Plant-Based Protein

- Tofu

- Seitan

- Tempeh

- Eggs

Dairy & Healthy Fats

(Follow Portion Size)

- Greek Yogurt (Soy Dairy Free

Greek Yogurt)

- Almond / Peanut / Cashew

Butter

- Avocado

- Hummus

- Unsweetened Almond /

Coconut Milk

2

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Vegetables

Avocado Garlic Corn 

(Frozen)

Onion Green & Red

Bell Peppers Ginger

Spinach Fresh Cilantro Fresh Parsley Carrots

(Sliced & Baby) Kale Tomatoes

Scallions Chickpeas Celery Cherry

Tomatoes Cucumber

Black Beans

(Frozen Or Canned)

Head Of Butter, Bib, Or Boston Lettuce

Grocery &

Supplement List

Make Sure to Review Meal & Nutrition

Plan First as well as the Serving Sizes

3 seasonings

Cinnamon Garlic Cloves Black Pepper Minced Garlic Smoked

Paprika Garlic Powder Cayenne Pepper Sea Salt

No Salt All Purpose Seasoning

All Dry Spices Are Acceptable For Flavoring Meals

Condiments

Olive Oil Olive Oil Spray Dijon Mustard Low Sodium Bbq Sauce Honey Mustard Balsamic Vinegar

Unfiltered Apple Cider Vinegar

fruits

Grapefruit Lime

Lemons

protein & Dairy

Egg Whites

(Liquid Or Whole)

99% Fat Free Ground Turkey

Ground Chicken Breast Fat Free Greek Yogurt Unsweetened

Almond Milk Parmesan Cheese

Healthy Carbs & Fats

Rice Cakes Almond / Cashew / Peanut Butter

Sprouted Multigrain Bread Or Tortilla

Supplements

Plant Based Supplements At

WWW.GETTRUSUPPS.COM

Plant-Based Protein - Multivitamin

Black Coffee (Optional)

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RECIPES

MA30DAY MORNING

/ CRAVING RITUAL

4 Option 1

Why do we use apple cider?

Reduces bloating & water weight because ACV balances your pH levels

and thus your glucose and Insulin levels. Apple cider vinegar is a great

suppressant of cravings of fatty foods and unhealthy carbohydrates. The

apple cider has to be raw and unfiltered. The “ With The ‘Mother’ Bragg

brand you’ll notice a cloudy dark substance floating around.

• Balances pH levels

• Helps Lowers cholesterol

• Cleanses your system leaving your skin glowing & clear

• Gives you more energy

Recipe:

12oz lukewarm water

2tbs unfiltered apple cider vinegar

Trick: To make it easier on your taste buds you can add the juice of half lemon.

After drinking, rinse your mouth with water to get rid of the acid on your mouth.

The apple cider has to be raw, unfiltered, and with the mother (you’ll notice a

cloudy dark substance floating around).

WHEN TO:

You can drink in the morning upon waking before eating breakfast.

You can drink immediately when you feel cravings for processed foods,

unhealthy carbs, and fatty foods.

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RECIPES

MA30DAY MORNING

/ CRAVING RITUAL

5 Option 2

Lemon, ginger, water: this is another useful tool and if you’re not a fan of the apple cider, this

another great option.

Ginger is a powerful ingredient that helps stabilize blood sugar levels that induce the cravings of

fatty foods and unhealthy carbohydrates. Ginger also boosts fat absorption and prevents it from

accumulating in the body. Ginger also boosts fat absorption and prevents fat accumulation in the

body. It will also help with pains and aches from DOMS, purify our body from unwanted toxins

(especially in our colons), improve our digestion (bloating), serve as a natural diuretic, and help

you tremendously with your skin.

Recipe:

• 1 And A Half Inch Piece Of Ginger

• Half Lemon

How to:

In a small pot or teapot heat 2 cups of water until it starts boiling. Peel your ginger and grate

it into a paste or you can just cut into small pieces. I prefer to grate it specially if I’m adding it

to my water gallon. slice your lemon in half

Turn off boiling water, add the ginger, squeeze your lemon into the water and drop the lemon

to let it simmer for 10 mins pour into a mug and enjoy

Trick: you can let it cool down and add it to your gallon of water to drink throughout the day.

When to:

You can use this tea upon waking before eating breakfast like the apple cider vinegar water.

You can also drink this tea at night or anytime you like. I suggest you buy the natural

ingredients and not buy tea bags.

Note: Adding 1-2 cinnamon sticks (0.5-2 teaspoons a day) to this tea is also beneficial as

cinnamon is loaded with antioxidants. It improves sensitivity to the hormone insulin that

regulates metabolism and energy use. By regulating and lowering your sugar levels naturally,

it helps you control your appetite. It also helps speed up your metabolism and helps to burn

belly fat.

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RECIPES

7

Preparation

1. Clean, rinse, and butterfly your chicken breast. Cut length wise, then slice into 1 inch cubes.

2. In a separate bowl add the lime juice, minced garlic, onion powder, dried parsley, and your favorite no salt all purpose seasoning.

3. Let it marinate for 15 mins ( I like to poke the breasts with a fork so it can absorb more flavor).

4. You can add any spices you prefer (including cayenne pepper, lime, black pepper, Italian seasoning, turmeric or any spices of your choice!)

5. Cook breasts using no calorie oil spray until cooked thoroughly.

6. Add BBQ Sauce after chicken is cooked. Use only 1 tbsp per meal.

7. The salad portion of the recipe can be made as big as you want in terms of vegetables! (Follow the portions for the black beans, corn, and chicken)

8. For the frozen corn and black beans, you can simply thaw and add garlic powder and lemon. If buying canned, drain and rinse thoroughly.

Southwest BBQ Chicken Salad

• 2 Lbs Chicken Breast (2 Lbs Yields 8 4Oz Servings)

• Onion Powder To Taste ( 1Tbs)

• 4 Cloves Minced Garlic • Juice Of 1 Lime

• 1 Tbs Dried Parsley

• No Salt All Purpose

Seasoning Of Your Choice

• Bbq Sauce (Only To Be Used Per Tablespoon After Chicken Is Cooked)

• Spinach

• Mixed Greens

• Red Bell Peppers

• Tomatoes

• Black Beans (Drained & Rinsed)

• Red Onions • Corn

• Cilantro

Preparation

• 2 - 3 tbs Balsamic Vinegar + 1 tbs Honey or Dijon Mustard.

• You may use lime or apple cider vinegar to substitute balsamic vinegar.

Dressing Option

• Balsamic Vinegar • Honey Mustard Or Dijon Mustard

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RECIPES

7

Preparation

1. - Preheat oven to 375 degrees

2. Start by chopping some veggies: red pepper, green pepper, yellow onion, mushrooms, and baby

spinach! I like to chop all the veggies very small so that when I bite everything blends together and I just don’t like big chunks on these period.

3. Add egg whites , minced garlic, the salt, the pepper, the parmesan cheese, and wisk everything together.

4. Pour the egg/veggie mixture evenly into the muffin pan. You'll have enough for all 8-9 muffin slots! 5. Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes

out clean.

6. You can store these up to 4 days.

Egg Muffins

• 1 32Oz Liquid Egg Whites • Equivalent To 1 Carton Of

Eggs 10 Egg Whites & 2 Whole Eggs

• 2 Cups Baby Spinach –

• 4 Tbs Parmesan Cheese   (Yum Yum)

• 1 Red Pepper • 1 Green Pepper

• 1 Medium Yellow Onion

• 1 Cup Mushrooms (Optional)

• 2 Cloves Garlic, Minced • 3-4 Tbs Chopped Parsley

• Black Pepper And A Dash Of Salt To Taste.

• Hot Sauce Optional For Drizzling On Top!

Preparation

1. In a medium size skillet, heat the olive oil over medium high heat. Add in the onions, garlic, red

pepper, salt and pepper, cooking until the onion starts to turn translucent, about 5 minutes. Add in the ginger and cook for 1 more minute.

2. Add turkey to the skillet with the onions, garlic, ginger, red bell pepper, salt and pepper and break it up as it cooks, about 10 minutes. Add in the soy sauce, turn the heat up to high until all of the soy sauce is absorbed. Remove from heat and allow cooling for 5 minutes then adding the cilantro.

3. Assemble the turkey roll ups using 4oz of ground turkey per roll up with toppings.

Turkey Roll Ups

For The Turkey Mixture • 1 Teaspoon Pepper

• 2 Garlic Cloves, Minced • 1 Pound Ground Turkey • (I Buy 99% Fat Free From

Trader Joes)

• ¼ Cup Of Low Sodium Soy Sauce

• (Or Braggs Liquid Aminos) • 1 Tablespoon Olive Oil

• 1 Yellow Onion, Chopped • 1 Red Pepper Chopped • 3 Tbs Chopped Cilantro • 2" Long Piece Of Ginger • Peeled & Shredded

• 1 Teaspoon Salt

For The Toppings

• Head Butter, Bibb Or Boston Lettuce

• Scallions, Sliced

• 1 Cup Shredded Carrots • 1 Tbs Dijon Mustard

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RECIPES

7

Preparation

1. Mix everything in a food processor and KABOOM 🔥 that easy 🙈😅 This is a very healthy snack and an easy way to eat your vegetables.

2. Total cook time: 10 mins

Homemade Hummus Recipe

(Optional)

• 1⁄4 Cup Plain 0% Greek

Yogurt Yogurt ( Traditionally Tahini Sauce Is Used But This Is A Low Calorie Alternative.

• The Juice Of 1 Whole Lemon. • 1 Teaspoon Olive Oil

• 1⁄4 Teaspoon Salt

• 1⁄4 Teaspoon Paprika Or Red Pepper Chili Flakes

• 1⁄8 Teaspoon Pepper

• 1 (15Ounce) Can Chickpeas, Drained And Rinsed

• 2 Tablespoons Fresh Parsley, Chopped

Preparation

1. If the recipe calls for fruit, you can add in frozen fruit to chill the protein shake.

2. You can make your shake at night, freeze it, then take it with you. If you workout right after breakfast at the gym, your shake will be delicious and chilled. If you workout in the afternoon, your shake is

blended and chilled while you can store it at your workplace fridge.

How to Make Your Shake

• 1 Scoop Of Tru Plant Based Protein

GETTRUSUPPS.COM 

(You Can Use Any Brand You Prefer) • 1 Cup Of Unsweetened Almond Milk

• 1 Tsp Of Cinnamon • 1/2 Cup Ice

• Add A Little More Water To Get Your Desired Consistency.

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CLEAN CHEATS

8 For this program we are including a few options of healthy cheats you can enjoy

once a week. These cheats can be included right after a workout, especially on leg

days. Your cheat meal has to be within 500-700 calories and I advice you to always

follow this cheat meal with lots of hydration. Try to have your cheat meal right after

one of our workouts. Immediately after the cheat meal, continue your regular meal

schedule. You can always drop the carbs of your following meal or the fruit if you’re

a sweet treat like the Froyo with Fruit or the Acai Bowl.

Healthy Grilled Chicken Or Turkey Burger:

Ask for a whole wheat, gluten free, or whole grain bun, ask for

your sauces on the side so that you can control how much goes

into them. I advice you to skip the fries if you are doing fat loss,

but you can always do a small serving of sweet potato fries.

Special Sushi / Sashimi Roll:

Pick one or two rolls that are hearty and packed with clean fish.

This is a rainbow roll and instead of the California filling, I asked

to be switched to spicy tuna rolled in brown rice and on top there

is clean sashimi and avocado. When choosing a roll stay away

from fried rolls and ask for your sauces to be on the side so you

can control how much goes into it.

Small Froyo With Fruit

Açaí Bowl With Fruit

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Lower Body Day

9 Upper Body / Abs & Core Day

Rest Days / Foam Rolling / Stretching Day

Meal

Breakfast

Post Workout

AM Snack

Lunch

PM Snack

Dinner

AM

No Change

PM

No Change

Meal

Breakfast

Post Workout

AM Snack

Lunch

PM Snack

Dinner

AM

No Change

No Corn or

Black Beans

No Change

PM

No Change

No Corn or

Black Beans

No Change

MEAL SCHEDULING

Meal

Breakfast

Post Workout

AM Snack

Lunch

PM Snack

Dinner

AM

No Change

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10 Breakfast

Pre Workout

Egg Muffin

• 2 Egg Muffins

(See Recipe)

• 1 Slice Sprouted Whole Grain Bread Or 1 Sprouted Tortilla

• 1/2 Grapefruit

Post Workout

Protein Shake

(

WWW

.

GETTRUSUPPS

.

COM

)

• 1 Scoop Plant Based Protein

• Add Ice & Cinnamon

• 1 Cup Unsweetened Almond Milk

AM Snack

• 1 Brown Rice Cake

• 1 Tbs Almond / Cashew / Peanut Butter

• 1/2 Grapefruit

Lunch

Bbq Chicken Salad

• 4 Oz Bbq Chicken

• 1/4 Cup Corn

• 1/4 Cup Black Beans

• Add As Much Mixed Greens, Spinach, Cucumbers, Tomatoes,

Red Onions, And Cilantro

PM Snack

• 2 Tbs Hummus 

(

Original Roasted Pepper, Or Eggplant Flavor) Or See Recipe

• 1/2 Cup Celery

• 1/2 Cup Cherry Tomatoes

• 1/2 Cup Baby Carrots

Dinner

Turkey Roll Ups

• (See Recipe)

• You May Assemble 3 Roll Ups

• May Add Bell Peppers If Desired

WEEK 4 • DAILY FOOD DIARY

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11 Breakfast

Egg Muffin

• 2 Egg Muffins

(See Recipe)

• 1 Slice Sprouted Whole Grain Bread Or 1 Sprouted Tortilla

• 1/2 Grapefruit

AM Snack

• 2 Tbs Hummus 

(

Original Roasted Pepper, Or Eggplant Flavor) Or See Recipe

• 1/2 Cup Celery

• 1/2 Cup Cherry Tomatoes

• 1/2 Cup Baby Carrots

Lunch

Bbq Chicken Salad

• 4 Oz Bbq Chicken

• 1/4 Cup Corn

• 1/4 Cup Black Beans

• Add As Much Mixed Greens, Spinach, Cucumbers, Tomatoes,

Red Onions, And Cilantro

PM Snack

• 1 Brown Rice Cake

• 1 Tbs Almond / Cashew / Peanut Butter

• 1/2 Grapefruit

Post Workout

Protein Shake

(

WWW

.

GETTRUSUPPS

.

COM

)

• 1 Scoop Plant Based Protein

• Add Ice & Cinnamon

• 1 Cup Unsweetened Almond Milk

Dinner

Turkey Roll Ups

• (See Recipe)

• You May Assemble 3 Roll Ups

• May Add Bell Peppers If Desired

PM Snack Tip

If You Are Feeling Hungry Between Lunch And Your Workout.

Add Two Rice Cakes With 2 Tbs Peanut Or Almond Butter As A

Pre Workout.

WEEK 4 • DAILY FOOD DIARY

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12 DYNAMIC WARMUP FOR LOWER BODY DAY

DYNAMIC WARMUP FOR LOWER BODY DAY

Warm Up - Elliptical, Rowing Machine, Jog, Bicycle, Jump Rope -

10 MIns (2 MIns Slower / 1 Min Faster)

Repeat 2 Times - 30 Seconds Each Move

1 Butt Kickers

2 Frankensteins

3 Hamstring Scoops

4 Quad Pulls

5 Knee Pulls

6 Spiderman Stretch with Rotation

7 Glute Bridges (Double Leg)

8 Glute Bridges (Single Leg)

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13 DYNAMIC WARMUP FOR UPPER BODY DAY

DYNAMIC WARMUP FOR UPPER BODY DAY

Warm Up - Elliptical, Rowing Machine, Jog, Bicycle, Jump Rope -

10 MIns (2 MIns Slower / 1 Min Faster)

WEEK 4

Repeat 2 Times - 30 Seconds Each Move

1 Towel Flossing

2 Arm Circles

3 Wrist Rotations

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14 DAY 22 LOWER BODY

DAY 22 LOWER BODY

WEEK 4

Dynamic Warm Up - Lower Body Day

Each circuit is divided into 4 exercises.

You must complete all exercises back to back before taking a full rest.

You'll be repeating each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

1st Circuit

Goblet Squat _{15 Reps} Football Squats _{30 Sec} Stiff Leg Deadlift _{15 Reps} Football Squats _{30 Sec}

90 Second

Rest

Repeat 3 Times Before Performing Circuit 2

2nd Circuit

Lunges with Shoulder Press 15 Reps Chair Jumps 30 Sec Lateral Lunges with Bicep Curls 15 Reps Squat with Transverse Punch (No Weight) 30 Sec

90 Second

Rest

Repeat 3 Times Before Performing Circuit 3

3rd Circuit

Alternating Step-Ups with Bicep Curl 15 Reps Football Squats 30 Sec Bulgarian Squat (No Weight) 30 Sec Alternating High-Knees 30 Sec

90 Second

Rest

Repeat 3 Times Before Moving On To Foam Roll & Stretching

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15 DAY 23 YOGA

DAY 23 YOGA

Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind

And Body. I Believe Mental Health Should Be Focused On Just As

Much As Physical Health. Yoga Exercises Are A Way To Increase

Flexibility And Strength As Well As Center Your Mental Harmony And

Increase Self Awareness. It Is The Perfect Way To Unwind After A

Stressful Day Or Intense Workout. Since The Practice Focuses On

Slow, Fluid Movements, It Teaches You Patience To Continue With

Your Flow As Well As The Patience To Complete Some Of The Poses

Because Some May Take Longer Than Others To Master. It’s Not A

Destination, It Is A Journey To Self Discovery And Health.

20 Minutes Of Cardio Is Optional!

You Can Choose Running, Jogging, If You’re At Home. If You’re At A

Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or

Stationary Bike. Choose A Medium To Moderate Intensity.

Repeat Flow 4 Times Holding EACH Post for 30 Seconds!

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16 DAY 24 ABS & CORE

DAY 24 ABS & CORE

WEEK 4

Dynamic Warm Up - Upper Body Day

Each circuit is divided into 4 exercises.

You must complete all exercises back to back before taking a full rest.

You'll be repeating each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

1st Circuit

Inchworm _{10 Reps} Running Man _{30 Sec}

Quadruple Weighted Jumping Jacks 10 Reps Running Man 30 Sec

90 Second

Rest

Repeat 3 Times Before Performing Circuit 2

2nd Circuit

Push Up _{10 Reps} Mountain Climbers _{30 Sec}

Bent Over Row into Tricep Kickback 15 Reps Mountain Climbers 30 Sec

90 Second

Rest

Repeat 3 Times Before Performing Circuit 3

3rd Circuit

_{10 Reps Per Arm}Renegade Row

Alternating Knee Raises 30 Sec Bench Dips 15 Reps Alternating Knee Raises 30 Sec

90 Second

Rest

Repeat 3 Times Before Moving On To Cardio & Stretching

Cardio: 20 Minutes Of Cardio Will Be Optional.

You Can Choose Running, Jogging, If You’re At Home.

If You’re At A Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or Stationary Bike.

Choose A Medium To Moderate Intensity.

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17 DAY 25 YOGA

WEEK 4

DAY 25 YOGA

Repeat Flow 4 Times Holding EACH Post for 30 Seconds!

Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind

And Body. I Believe Mental Health Should Be Focused On Just As

Much As Physical Health. Yoga Exercises Are A Way To Increase

Flexibility And Strength As Well As Center Your Mental Harmony And

Increase Self Awareness. It Is The Perfect Way To Unwind After A

Stressful Day Or Intense Workout. Since The Practice Focuses On

Slow, Fluid Movements, It Teaches You Patience To Continue With

Your Flow As Well As The Patience To Complete Some Of The Poses

Because Some May Take Longer Than Others To Master. It’s Not A

Destination, It Is A Journey To Self Discovery And Health.

20 Minutes Of Cardio Is Optional!

You Can Choose Running, Jogging, If You’re At Home. If You’re At A

Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or

Stationary Bike. Choose A Medium To Moderate Intensity.

(20)

18 DAY 26 LOWER BODY

DAY 26 LOWER BODY

WEEK 4

Dynamic Warm Up - Lower Body Day

Each circuit is divided into 4 exercises.

You must complete all exercises back to back before taking a full rest.

You'll be repeating each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

1st Circuit

Deadlift _{15 Reps}

Continuous Side to Side Lateral

Lunges 30 Sec

Stiff Leg Deadlift with Upright Row

15 Reps Continuous Side to Side Lateral Lunges 30 Sec

90 Second

Rest

Repeat 3 Times Before Performing Circuit 2

2nd Circuit

Stiff Leg Deadlift into Lateral Raise

15 Reps Inside Heel Touches 30 Sec Glute Bridges 15 Reps Squat With Transverse Punch 20 Sec

90 Second

Rest

Repeat 3 Times Before Performing Circuit 3

3rd Circuit

Stiff Leg Deadlift into Shoulder Press 15 Reps Inside Heel Touches 30 Sec Hip Thrust 15 Reps Squat with Transverse Punch 20 Sec

90 Second

Rest

Repeat 3 Times Before Moving On To Foam Roll & Stretching

(21)

19 DAY 27 CORE & CARDIO

DAY 27 CORE & CARDIO

WEEK 4

Dynamic Warm Up - Lower & Upper

Each circuit is divided into 4 exercises.

You must complete all exercises back to back before taking a full rest.

You'll be repeating each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

1st Circuit

Pike Plank _{15 Reps}

Jumping Jacks 60 Sec If At Gym 60 Sec Elliptical Mountain Climbers 20 Reps Alternating High Knees 60 Sec If At Gym 60 Sec Elliptical

90 Second

Rest

Repeat 3 Times Before Performing Circuit 2

2nd Circuit

Rotation Plank _{15 Reps}

Running Man 60 Sec If At Gym 60 Sec Elliptical Spiderman Plank 20 Reps Alternating High Knees 60 Sec If At Gym 60 Sec Elliptical

90 Second

Rest

Repeat 3 Times Before Performing Circuit 3

3rd Circuit

Reverse Crunch _{20 Reps}

Fake Jump Rope 60 Sec If At Gym 60 Sec Elliptical Clap Crunch 20 Reps Running Man 60 Sec If At Gym 60 Sec Elliptical

MA30DAYSummer2016MeatWeek4(1).pdf

WEEK 4

TABLE OF CONTENTS

WEEK 4

1

Table of Contents

1

Healthy Food Swap List

2

Grocery / Supplement List

3

Week 4 Ritual & Recipes

4 - 7

Healthy Clean Cheats

8

Meal Scheduling

9

Week 4 • Daily Food Diary AM Schedule

10

Week 4 • Daily Food Diary PM Schedule

11

Dynamic Warm Up Lower Body

12

Dynamic Warm Up Upper Body

13

Day 22 | Lower Body

14

Day 23 | Yoga

15

Day 24 | Abs & Core

16

Day 25 | Yoga

17

Day 26 | Lower Body

18

Day 27 | Core & Cardio

19

Foods Allowed

If you do not like a particular food,

swap with these options. But follow

the portions and serving size.

Fruits

- Strawberries

- Blueberries

- Raspberries

- Pineapple

- Mango

- Plum

- Melon

- Watermelon

- Apples (Green or Fuji)

- Grapefruit

Vegetables

- Broccoli

- Zucchini

- Brussel Sprouts

- Cauliflower

- Asparagus

- Mushrooms

- Green Beans

- Sweet Peas

- Leafy Greens

Condiments

Use by the Portion Size

- All Kinds of Mustards

- Hot Sauce

- Balsamic Vinegar

- Apple Cider Vinegar

- Low Sodium BBQ Sauce

Healthy Carbs

- Sweet Potato

- Cous Cous

- Quinoa

- Sprouted Bread

- Oatmeal

- Butternut Squash

- Brown Rice

- Rice Cakes

Proteins

- Wild Caught Salmon or any