/MDS

1850 cal

187g protein

6:00 am

1 rice cake (60 cal)

1 tbsp peanut butter (with jam)

7:30 AM

6oz almond milk

40g SCOOP OF WHEY

(150 cal)

9:00 AM

1L WATER

¾ cup oats

2 tbsp maple syrup

1 tbsp raisins + cinnamon

2 eggs

11:30 am

90g rice

1 tbsp maple syrup

1 tbsp raisins + cinnamon

1 tbsp whipping cream

2:00 pm

1L WATER

90g rice

8oz LEAN protein

(chicken, turkey, OR tilapia)

Veggies or salad (any amount)

4:00 PM

8OZ ALMOND MILK

54G SCOOP OF WHEY

(200 CAL)

6:00 pm

1l water

6oz protein

(steak, ground beef, OR salmon)

Veggies or salad (any amount)

*EXTRA

*IF 1 HOUR CARDIO

180g rice

2 tbsp maple syrup

2 tbsp raisins + cinnamon

2 tbsp whipping cream

START

  • 6’
  • 200 LBS

 

goal

  • 185 LBS
  • 6% bf BY 6/23/25

 

WEEKDAYS

  • lift 5 days
  • 15 MINS ZONE 2 CARDIO BEFORE & AFTER

 

WEEKEND

  • 1HR OF CARDIO
  • 2 days PER WEEK
/MDS

1850 cal

185g protein

6:00 AM

1 rice cake (60 cal)

1 tbsp peanut butter (with jam)

7:30 AM

6oz almond milk

40g SCOOP OF WHEY

(150 cal)

9:00 AM

1L WATER

¾ cup oats

2 tbsp maple syrup

1 tbsp raisins + cinnamon

2 eggs

11:30 am

90g rice

1 tbsp maple syrup

1 tbsp raisins + cinnamon

1 tbsp whipping cream

2:00 pm

1L WATER

90g rice

8oz LEAN protein

(chicken, turkey, OR tilapia)

Veggies or salad (any amount)

4:00 PM

8OZ ALMOND MILK

54G SCOOP OF WHEY

(200 CAL)

6:00 pm

1l water

6oz protein

(steak, ground beef, OR salmon)

Veggies or salad (any amount)

*EXTRA

*IF 1 HOUR CARDIO

180g rice

2 tbsp maple syrup

2 tbsp raisins + cinnamon

2 tbsp whipping cream

START

  • 6’
  • 200 LBS

 

goal

  • 185 LBS
  • 6% bf BY 6/23/25

 

WEEKDAYS

  • lift 5 days
  • 15 MINS ZONE 2 CARDIO BEFORE & AFTER

 

WEEKEND

  • 1HR OF CARDIO
  • 2 days PER WEEK