Protein Source (1.

5 Palm)
-6 oz of Chicken Breast (skinless)
6 Week Challenge Meal Plan
-6 Egg Whites
-1.5 Cups 0% Cottage Cheese
-6 oz of Venison
-6 oz of Pork Tenderloin
-1.5 Scoops Protein Powder
-6 oz of 99% Lean Turkey Breast
-6 oz of Pork Tenderloin Nutrition plan: 1.5
-1.25 Cups Egg Whites
-1.5 Cups of 0% Greek Yogurt
-6 oz of 96/4 Ground Beef Phase 1 Adaption (day 1-13)
-6 oz of Any White Fish
-6 oz of Any Shellfish Breakfast Lunch Dinner
-1.5 Can Tuna

Fatty Protein Source

(1.5 Palm) 1 1 1 1 1
-6 oz of Ground Chicken 1
-6 oz of Lean Ground turkey 93/7 0.5 0.5 1
-6 oz of Salmon Shake 1 Shake 2
-6 oz of Chicken Liver
-6 oz of Roasted Chicken Thigh 8 Fl Oz 8 Fl Oz
No Skin | w/ Bone Water + 1 Water + 1
-6oz of Top Round/Bottom Round Scoop of Scoop of
-2 Large Whole Eggs+4 Egg Whites Protein Protein
-6oz of Herring
-6oz of Trout
-1.5 Cups 2% Greek yogurt
-1.5 Cups 1% Cottage Cheese
Phase 2 Depletion (day 14-27)
-6 oz of Ground Beef 93/7
-6 oz of Canadian Bacon Breakfast Lunch Dinner

Fat (TB)
1 1 1 1
-2 TB Peanut Butter 1 1 1
0.5
-1.5 TB Coconut Oil
-1/2 of Medium Avocado Shake 1 Shake 2
-2 TB Almond Butter
-1.5 TB Any Cooking Oil 8 Fl Oz 8 Fl Oz
(not Vegetable or Corn Oil) Water + 1 Water + 1
-4 Coffee Creamers (4 TB) Scoop of Scoop of
-2 TB Grassfed Butter Protein Protein
-1.5 TB Olive Oil
-1/4 Cup Any Nuts
-1.5 oz Gruyeres or Swiss Cheese Phase 3 Carb Cycle (day 28-42)
-6 Tbsp of Parmesan Cheese Every other day alternate between Phase 2 and Phase 3
-2 oz of Goat Cheese
Last 3 days before weigh outs stick to Phase 3 only
Breakfast Lunch Dinner
Carbs (Fist)
-1 Cup Brown Rice Pasta
-1.5 Cups Mashed Sweet Potatoes
-1 Cup Any Bean/Legumes
-1 Cup Cooked Brown Rice
1 1
-1 cup of cooked buckwheat 1 1 1 1 1
-1 Cup Cooked White Rice Shake 1 Shake 2
-1.5 Cups Mashed Potatoes
-3 Slices Ezekiel Bread 8 Fl Oz 8 Fl Oz
-2/3 Cup (Dry) Rolled Oats Water + 1 Water + 1
-1 Cup Cooked Quinoa Scoop of Scoop of
-1.5 Cups Any Berries Protein Protein
-1 Cup Cooked Couscous
-1 Piece of Fruit (Fist Size)
-2 Ezekiel Tortillas If it is not on this list you cannot have it for the 6 weeks
-1 cup of cooked Barley
-4 Large Zucchinis/Squash We Recommend FirstClassLabs.com Supplementation
(spiralize for pasta)

Morning: During Workout:

_______Multi Vitamin _________ Revamp BCAA

Veggies (Fist) _______Krill Oil (*Daily) _________Scoops Glutamine

-Any Vegetable Except: _______Thermo Burn Plus (*Daily)

-Peas After Workout:
-Carrots
-Corn Before Workout: _________Performance Overload
-Any type of Eggplant
_______Raspberry Ketones _________Elite Muscle Fuel (*Daily)
-Pumpkin
-Beats _______Energize Pre Before Bed:
-Artichoke
_________Sleep Enhancer (*Daily)
Stick with Green and Leafy
Veggies
 Grocery List
Protein Source
-3 lbs Chicken Breast (Skinless)
-3 lbs Venison
-3 lbs 99% Lean Turkey Breast
-3 lbs Pork Tenderloin
-3 lbs 96/4 Ground Beef
-3 lbs Any White Fish
-3 lbs Any Shellfish
-1 24oz Carton of Egg Whites
-1 Carton of Eggs
-1 24oz 0% Cottage Cheese
-1 24oz 0% Greek Yogurt
-1 Tub Protein Powder
-7 Cans of Tuna
On the Go Hacks
- Chicken Breast from Rotisserie Chicken.
-Plain Grilled Chicken Breast bought from Store.
-Microwavable Pouches of Plain Brown or White Rice.
-Yams and Potatoes Microwave in 8 min.
-Plain Instant Oats.
-Hard Boiled Eggs.
-Frozen Microwavable Plain Veggies.
-1 Fluid Ounce of Liquid Egg Whites.
-Protein Shake.
-Tuna/Salmon in a Pouch or Can.
-Pb2 Instead of Peanut Butter.

Sample Diet Plan

Fatty Protein Source
-3 lbs of Ground Chicken Breakfast: Lunch: Dinner:
-3 lbs of Lean Ground turkey 93/7
-3 lbs of Salmon
-3 lbs of Chicken Liver Pro:______________ Pro:______________ Pro:______________
-3 lbs of Roasted Chicken Thigh
No Skin | w/ Bone
-3 lbs of Top Round/Bottom Round
Carb:_____________ Carb:_____________ Carb:_____________
-1 Carton of Eggs
-1 24oz Carton of Egg Whites Veg:______________ Veg:______________ Veg:______________
-3 lbs of Herring
-3 lbs of Trout
-1 24oz of 2% Greek yogurt
-1 24oz of 1% Cottage Cheese
-3 lbs of Ground Beef 93/7 Optional Add-ons for Flavor: Optional Beverage Purchases
-3 lbs of Canadian Bacon
...THAT's IT!
____Mustard ____Water
Fat ____Soy Sauce ____Black Coffee
-1 Jar Peanut Butter ____Any 0 Calorie Sweetener ____Green Tea
-1 Jar Almond Butter ____Any dry spices
-1 Jar Coconut Oil
____Any dry rubs for meat ____Sugar Free Iced Tea
-1 Stick Kerry Gold Butter
-1 Bottle of Olive Oil ____Lemon juice ___*HACK* Use First Class REVAMP for your sweet tooth
-1 Bag of Avocados ____Red Wine Vinegar
-1 Container/Bag of Nuts ____Salt/pepper
-1 Pack of Coffee Creamer
-1 Bottle of Non-Veggie
____Stevia
____Any Hot Sauces As long as it has 0 Calories,
Cooking Oil (Not Corn Oil)
-1 block of Gruyeres or Swiss
Cheese
____Horseradish
____Cinammon you can have it
-1 Jar of Parmesan Cheese
-1 Container of Goat Cheese
____1/2 c. of Veggie Broth
____Garlic
____Ginger
Carbs ____Fresh Herbs
-1 Bag of Sweet Potatoes
-1 Bag of Potatoes ____Sugar Free Gum
-3 Cans of Cooked Beans (Any)
-3
-1
Cans of Cooked Legumes
Container of Oats
FIRST CLASS SUPPLEMENTATION INSTRUCTIONS
-1 Box of Brown Rice Pasta
-1 Bag White/Brown Rice
1. Optimal fat loss will happen if you are able to get up, drink your Energize, go
-1 Container of Berries workout without eating(ie fasted), drink your Revamp during workout, drink your
-1 Bag of Quinoa
-1 Bag of Couscous Elite Muscle Fuel immediately after. THEN get the rest of your meals/day going.
-1 Loaf of Ezekiel Bread IMPORTANT NOTE- If you feel light headed working our fasted, have just a few
-7 Pieces of Fruit
-1 bag of Ezekiel Tortillas vegetables with your Energize until you adjust.
-1 bag of Buckwheat
-1 bag of Barley
2. If you are not training before breakfast, the meal prior to workout should be
-14 Zucchinis finished 2 HOURS beforehand.
3. Have Krill Oil and Thermo Burn Plus with 1st meal of the day.
4. Drink Energize 15-30 min before workout start with 8 fl oz of water.
Veggies
5. Then SIP on Revamp BCAA on your way to the gym and during your workout.
-3 lbs Any Vegetable Except:
-Peas
(16+ oz of water recommended).
-Carrots 6. Drink Performance Overload and Elite Muscle Fuel immediately post workout.
-Corn
-Any type of Squash
We don't recommend mixing the 2 together. Each should be a separate shake with
-Eggplant 8oz of water.
-Pumpkin
-Beats 7. One of your Elite Muscle Fuel (protein) shakes MUST be immediately POST
-Artichoke WORKOUT and the other in between meals.
8. Keep sleep enhancer by your bed and take 30min before bed.