8/2/2019 4 Week Nutrition Fat Loss

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The Nutrition Program

Meal 1 (Pre-Breakfast)Calories Protein (g) Carbs (g) Fat (g) Sodium (mg)

1 scoop Whey Protein 85 20 1 02 cups sliced watermelon 92 2 22 0

(Breakfast) CaloriesProtein(g)

Carbs(g)

Fat (g) Sodium(mg)

3 egg whites 51 12 0 0 165

1/4 med. onion 13 0 3 0 1

1 cup chopped broccoli 31 3 6 0 30

1 slice reduced-fatAmerican cheese

70 5 1 5 310

1cups cooked oatmeal 194 6 25 2 4

Meal 2 (Late-Morning Snack) CaloriesProtein(g)

Carbs(g)

Fat (g)Sodium (mg)

1 cup Reduced fat Greekyogurt

150 19 9 5 65

1Tbsp Peanut butter (Mixpeanut butter in yogurt) 94 4 3 8 75

Meal 3 (Lunch) CaloriesProtein(g)

Carbs(g)

Fat (g)Sodium (mg)

1 (5 oz.) can chunk lighttuna in water

125 28 0 1 450

2 slices whole wheatbread

140 3 13 1 132

1 Tbsp fat freemayonnaise

11 0 2 0 120

1 large orange 86 2 22 0 0

Meal 4 (AfternoonSnack)

CaloriesProtein(g)

Carbs(g)

Fat (g) Sodium(mg)

2 scoops WheyProtein

170 40 2 0 200

1Tbsp Peanut butter 94 4 3 8 75

8/2/2019 4 Week Nutrition Fat Loss

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(Preworkout) CaloriesProtein(g)

Carbs(g)

Fat (g) Sodium(mg)

1 scoop WheyProtein

85 20 1 0 100

1 large apple 110 0 30 0 0

(Postworkout) CaloriesProtein(g)

Carbs(g)

Fat (g) Sodium(mg)

2 scoops WheyProtein

170 40 2 0 200

30 Gummi Bears 204 4 46 0 0

Meal 5 Dinner CaloriesProtein(g)

Carbs(g)

Fat (g)Sodium (mg)

8oz Top Sirloin steak 288 48 0 8 118

1 cup chopped broccoli 31 3 6 0 30

2 cups mixed green salad 44 3 8 0 0

2 Tbsp salad dressing(olive oil n vinegar)

144 0 0 16 0

The Program

Day 1

Exercise Sets RepsMuscleGroup

Barbell Incline Bench Press On Bench 3 8 ChestREST 1 120 TIPSDumbbell Bench Press On Bench Both Arms 3 10 ChestREST 1 120 TIPSLaying On Incline Bench Dumbbell Flys Both Arms 3 12 ChestREST 1 60 TIPSStanding Mid Cable Flys Both Arms 2 15 ChestREST 1 60 TIPSBarbell Incline Bench Press On Bench 2 15 ChestREST 1 60 TIPSStanding Bicep Curl Barbell Both Arms 3 8 ArmsREST 1 120 TIPSIncline Dumbbell Biceps Curl One arm 3 10 ArmsREST 1 60 TIPS

Cable Concentration Bicep Curl 3 12 ArmsREST 1 60 TIPS

8/2/2019 4 Week Nutrition Fat Loss

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Standing Bicep Curl Barbell Both Arms 2 15 ArmsREST 1 60 TIPSHanging Leg Raise 2 6 AbsREST 1 60 TIPSLaying on Ground Abdominal Crunches Hands byHead 1 60 AbsREST 1 60 TIPSHanging Leg Raise 2 60 AbsDay 2

Exercise Sets RepsMuscleGroup

Barbell Squat 3 6 LegsREST 1 120 TIPSMachine Leg Press Both Legs 3 10 LegsREST 1 120 TIPSBarbell Reverse Lunge 3 10 LegsREST 1 120 TIPSSeated Machine Leg Extension Both Legs 3 12 LegsREST 1 120 TIPSProne Machine Leg Curl Both Legs 3 12 LegsREST 1 60 TIPSBarbell Squat 2 15 LegsREST 1 60 TIPSStanding Calf Raise 3 6 LegsREST 1 120 TIPSSeated Calf Raise 2 15 LegsDay 3

Exercise Sets RepsMuscleGroup

Standing Barbell Military Press 3 8 ShouldersREST 1 120 TIPSStanding Dumbbell Upright Row Both Arms 2 10 ShouldersREST 1 120 TIPSStanding Cable Side Raise One Arm 3 12 ShouldersREST 1 120 TIPSStanding Dumbbell Rear Delt Raise Both Arms 3 12 ShouldersREST 1 120 TIPSStanding Barbell Military Press 2 15 ShouldersREST 1 120 TIPSStanding Barbell Shrugs 3 6 ShouldersREST 1 120 TIPSStanding Dumbbell Shrugs 2 12 ShouldersREST 1 60 TIPSStanding Barbell Shrugs 2 15 Shoulders

REST 1 60 TIPSBent Over Cable Crunch 2 8 Abs

8/2/2019 4 Week Nutrition Fat Loss

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REST 1 120 TIPSLeg Lifts on Ground 3 25 AbsREST 1 60 TIPSBent Over Cable Crunch 2 15 AbsDay 4

Exercise Sets RepsMuscleGroup

Barbell Bent Over Wide Grip Rows Both Arms 3 8 BackREST 1 120 TIPSPull-Up/ Chin 3 10 BackREST 1 120 TIPSSeated Cable Row 3 12 BackREST 1 120 TIPSSeated On Bench Cable Lat Pulldowns One Arm 3 15 BackREST 1 60 TIPSBarbell Bent Over Wide Grip Rows Both Arms 2 15 BackREST 1 60 TIPSBarbell Close Grip Bench Press with bands 3 8 ChestREST 1 120 TIPSStanding Cable Triceps Extension Both Arms 3 10 ArmsREST 1 120 TIPSStanding Both Legs Over Head Tricep ExtensionBoth Arms

3 12 Arms

REST 1 60 TIPSBarbell Close Grip Bench Press with bands 2 15 Chest