Welcome to #CSIMSFitness Meal Plan Breakdown
Information
By Downloading this file (which is mandatory) understand that you are giving up substantial rights – including your right to sue. Please download and email completed files to: Cashawn.Fitness@gmail.com. If the files are not received within 24 hours of your granted access your membership will be revoked with no refund!
| csimsfitness_personal_training_questionnaire__in_person_.docx |
Meal Plan
Below is a list of all your meals including when to eat them and a breakdown of portion control.
The most important thing to remember when starting out with your meal plan is consistency. To see the results that you want to see you must stay dedicated and consistent with the meals. The second thing is portion control. Just because you are eating healthier and these foods help yo gain lean muscle while helping you lean out at the same time does not mean go over board with them. Beneath your meal plan breakdown is a guide on how you should be measuring your meals. It's not about being perfect and hitting it dead on the head every single time but it's about putting in effort and trying!
Note: While doing your meal plan exercise does help with you seeing the best results. Try 10 - 15 minutes of cardio a day if you're goal is to lose weight and 5 minutes of cardio and lift heavy if you're trying to gain lean muscle and tone up.
ENJOY YOUR MEAL PLAN!!
The most important thing to remember when starting out with your meal plan is consistency. To see the results that you want to see you must stay dedicated and consistent with the meals. The second thing is portion control. Just because you are eating healthier and these foods help yo gain lean muscle while helping you lean out at the same time does not mean go over board with them. Beneath your meal plan breakdown is a guide on how you should be measuring your meals. It's not about being perfect and hitting it dead on the head every single time but it's about putting in effort and trying!
Note: While doing your meal plan exercise does help with you seeing the best results. Try 10 - 15 minutes of cardio a day if you're goal is to lose weight and 5 minutes of cardio and lift heavy if you're trying to gain lean muscle and tone up.
ENJOY YOUR MEAL PLAN!!
|
Day 1:
Breakfast: Formula 1 shake Snack: Greek yogurt with raw almonds Lunch: Steamed brown rice (use olive oil instead of butter) with grilled chicken, sautéed onions, and steamed broccoli Snack: Protein shake Dinner: Baked potato (a pretty decent size) with grilled chicken, seasoning salt, pepper and sautéed onions topped with cheese. Day 2: Breakfast: Formula 1 shake Snack: Raw cashews and almonds Lunch: Garlic and onion red pasta sauce with grilled chicken and sautéed onions along with steamed broccoli. Snack: Protein shake with peanut butter Dinner: Honey glazed salmon with diced fresh garlic and onions with brown rice and steamed broccoli. You put the garlic and onions into the skillet first and then mix brown sugar, olive oil and honey into a cup then once the skillet is warmed you will line the skillet with the honey glaze, put the salmon on top then line the top of the fish with it. Cook on medium and constantly poke holes in it to keep it tender Day 3: Breakfast: Formula 1 shake Snack: Pineapples and grapes Lunch: grilled chicken tacos with red and green bell peppers and onions along with sautéed potatoes. You’ll cut the potatoes up and put them in a skillet with diced onions and olive oil then add seasoning salt and pepper. Keep stirring them around until they are fully cooked and cook on medium. Snack: Protein shake with a banana Dinner: Cheat day: A small burger with sweet potato fries Day 4: Breakfast: Formula 1 shake Snack: Ritz crackers and peanut butter Lunch: Vodka sauce pasta with no chicken and onions and a little cheese. Add one serving of garlic toast on the side Snack: Protein shake with peanut butter Dinner: A baked potato with sautéed onions and cheese. On the side you’ll habe brown rice with grilled chicken and sautéed onions and steamed broccoli. Day 5: Breakfast: Formula 1 shake Snack: a bowl of grapes Lunch: Vodka sauce pasta with chicken and sautéed onions (make enough for two servings because this will be your dinner as well) Snack: Protein shake Dinner: the left over pasta Day 6: Breakfast: Formula 1 shake with oatmeal Snack: a mixed fruit bowl Lunch: Brown rice with grilled chicken and onions, and steamed broccoli and carrots Snack: Fruit smoothie (with protein) Dinner: Brown rice with grilled shrimp (put the shrimp in a skillet on medium with olive oil and pepper and onions) a small baked potato (onions and cheese) and steamed broccoli Day 7: Breakfast: Formula 1 shake with egg whites with sautéed onions and spinach Snack: Carrots with ranch Lunch: grilled asparagus with brown rice, sautéed onions and shrimp Snack: Oatmeal Dinner: Brown rice with grilled chicken, bell peppers and onions. Along with steamed broccoli and spinach |
Week 2/3: coming soon
|
CONGRATULATIONS ON FINISHING YOUR #CSIMSFITNESS MEAL PLAN !!! IF YOU TAKE SELFIES DON'T FORGET TO TAG @COOKIEEEDOUGH ON IG ;) |
Before & After Photo Submission
Be sure to submit your before and after photos for this challenge and include your Instagram name if you wish to be featured! You can also include videos of you doing the exercises!
|
Questions, Comments & Concerns
|