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Week 1: Day 1: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli Meal 5: 8:00pm - 8oz. Flank steak - 1 medium sized potato Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Exercise Log
Day 10: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 11: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 12: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 13: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 14: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Exercise Log
Day 16: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 17: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 18: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 19: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 20: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 23: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 24: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 25: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 26: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 27: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Meal 2: 11:00am
Meal 3: 2:00pm
Meal 4: 5:00pm
Meal 5: 8:00pm
Exercise Log
Week 5: Day 29: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 30: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 31: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 32: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 33: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 34: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 35:
Week 6: Day 36: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 37: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 38: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 39: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 40: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 41: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Week 7: Day 43: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 44: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 45: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 46: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 47: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 48: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Week 8: Day 50: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 51: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 52: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 7-8 egg whites - 1/2 cup brown rice - 1 cup of broccoli
Meal 4: 5:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 53: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Exercise Log
Day 54: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
Day 55: Meal 1: 8:00am - 3/4 cup cooked oatmeal - Protein Shake
Exercise Log
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Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 59: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Exercise Log
Day 60: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 62: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Exercise Log
Day 63: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 65: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Exercise Log
Day 66: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 68: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Exercise Log
Day 69: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Exercise Log
Exercise Log
Day 72: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 74: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Exercise Log
Day 75: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 80: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Exercise Log
Day 81: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Meal 2: 11:00am - 8oz. Chicken breast - 1 medium sized potato - 1 cup of broccoli
Meal 3: 2:00pm - 8oz. Chicken breast - 1/2 cup brown rice - 1 cup of broccoli
Exercise Log
Day 83: Meal 1: 8:00am - 1 cup cooked oatmeal - 7-8 egg whites
Exercise Log
Meal 2: 11:00am
Meal 3: 2:00pm
Meal 4: 5:00pm
Meal 5: 8:00pm
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