If I woke up 30lbs overweight with belly fat Below would be the grocery list, meals, workouts, and routine I'd use to get my body back in 90 days:
GROCERY LIST: - Eggs - Carrots - Low-carb tortillas - Various hot sauces - Big bag jasmine rice - 100% peanut powder - Vanilla protein powder - 5lbs 93/7 ground beef - Apples, pineapple, blueberries - 4 tubs "Good Culture" cottage cheese - Pint of ice cream (for sustainability)
MEAL PLAN: The goal here is to make meals as SIMPLE and QUICK as possible. When I'm hungry, I just want to eat. The longer something takes to make, the less likely you'll feel like making it. I'll skip breakfast and have some form of caffeine to hold me over until 11/12
MEALS (I'll pick 2 from this list daily): Breakfast Burrito: - 8oz beef - 2 low-carb tortillas - 2 scrambled eggs - hot sauce or salsa Peanut Butter Smoothie: - 1 scoop vanilla whey - 1 serving 100% peanut powder - 6-8oz water - Ice
Beef & Rice: - 8oz beef - hot sauce - 1 cup jasmine rice (get a rice cooker for $50. It'll be the best purchase you make & perfect rice everytime) Beef Scramble: - 8oz beef - 3 eggs over easy - hot sauce or salsa
THAT'S IT. I don't want to spend ANY time even *THINKING* about what I should be eating When I'm hungry, the above meals will be my "go-to's" They're quick, simple, brainless, tasty, and they'll get me my body back Use various seasonings, hot sauces and salsas to add variety
SNACKS: Snacking isn't an issue if you're: 1. Only eating when hungry 2. Eating the RIGHT snacks Fruit is great when you have a sweet tooth and baby carrots are perfect if you tend to snack mindlessly. If I need something more substantial I'll have cottage cheese.
WORKOUT ROUTINE: I'm going to lift 4x per week and prioritize 7,000 steps on other days. For lifts I'll alternate the three days below:
WORKOUTS: 1. PUSH Flat bench press DB lateral raises Overhead press Skullcrushers DB flys Dips 2. LEGS Leg curls Back squats Leg extension Romanian DL's Hyperextensions 3. PULL Cable bent over rows DB hammer curls Cable bicep curls Lat pulldowns Face pulls BB shrugs Deadlifts
ROUTINE: - Weigh daily - Stay hydrated - Fast until noonish - No meals after 8PM - Workout when I wake up - Goto bed @ same time daily - Max of 2-3 alcohol drinks per month - Don't let myself run out of healthy food - Track lifts in StrengthLog to make sure I'm progressing
@AskCoachKev What about total sets and reps for each lift?
@AskCoachKev What can you do if you don’t have access to equipment or a gym?
@AskCoachKev What do you do on the 4th day? Or do you just rotate these?