Phase 4 REBOOT & REFEEDDay...20-DAY HOLLYWOOD REBOOTPHASE #4 REBOOT & REFEED Ingredients Whey...
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Transcript of Phase 4 REBOOT & REFEEDDay...20-DAY HOLLYWOOD REBOOTPHASE #4 REBOOT & REFEED Ingredients Whey...
Phase 4
REBOOT& REFEED
RUDY MAWER’S20 DAY HOLLYWOOD REBOOT
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LEGAL DISCLAIMER
Copyright © 2018 by Rudy Mawer Consulting LLC
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COPYRIGHT
W W W. R U DY M AW E R .C O M
Ingredients
2% Greek Yogurt 1.5 cup 210 9 6 30
Oatmeal .5 cup 155 27 3 5
Total: 365 36 9 35
Amount Calories Carbs Fat Protein
MEAL 2 - PRE WORKOUT
EXAMPLE DAY 16
Calories Carbs Fat Protein
2198 155 94 183
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
Ingredients
Eggs 4 414 0 30 36
Egg White 2 28 0 0 7
Diced Ham 2 Oz. 74 3 2 11
Cheddar .25 cup 113 1 9 7
Spinach 1 cup 8 1 0 1
Tomato 1 24 5 0 1
Total: 661 10 41 63
Amount Calories Carbs Fat Protein
MEAL 1
W W W. R U DY M AW E R .C O M
Ingredients
Skirt Steak 3 Oz. 215 0 15 20
Street Tortillas 4 221 40 5 4
Total: 436 40 20 24
Amount Calories Carbs Fat Protein
MEAL 4 - STREET TACOS
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
Ingredients
Whey Protein 1 scoop 112 2 0 26
Oatmeal 1 cup 310 54 6 10
Total: 422 56 6 36
Amount Calories Carbs Fat Protein
MEAL 3 - POST WORKOUT
Ingredients
2% Greek Yogurt 1 cup 173 9 5 23
Mixed Nuts 1 Oz. 174 7 14 5
Total: 347 16 19 28
Amount Calories Carbs Fat Protein
MEAL 5
W W W. R U DY M AW E R .C O M
EXAMPLE DAY 17
Calories Carbs Fat Protein
2265 174 89 193
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Oatmeal .5 cup 155 27 3 5
Total: 384 52 8 26
Amount Calories Carbs Fat Protein
MEAL 2 - PRE WORKOUT
Ingredients
Eggs 4 414 0 30 36
Egg White 2 28 0 0 7
Avocado 1 249 12 21 3
Turkey Bacon 4 slices 66 2 2 10
Total: 757 14 53 56
Amount Calories Carbs Fat Protein
MEAL 1
W W W. R U DY M AW E R .C O M
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
Ingredients
Whey Protein 1 scoop 112 2 0 26
Oatmeal .5 cup 155 27 3 5
Total: 267 29 3 31
Amount Calories Carbs Fat Protein
MEAL 3 - POST WORKOUT
Ingredients
Chicken Breast 6 Oz. 244 0 4 52
Tortilla (Large) 2 402 68 10 10
Lettuce 1 cup 4 1 0 0
Tomato 1 24 5 0 1
Cheddar .25 cup 113 1 9 7
Greek Yogurt (sour cream sub) .5 cup 74 4 2 10
Total: 861 79 25 80
Amount Calories Carbs Fat Protein
MEAL 4 - CHICKEN BURRITO
W W W. R U DY M AW E R .C O M
EXAMPLE DAY 18
Calories Carbs Fat Protein
2211 279 39 186
Ingredients
2% Greek Yogurt 1.5 cup 210 9 6 30
Apple 1 76 19 0 0
Raspberries 1 cup 73 15 1 1
Blackberries 1 cup 73 14 1 2
Total: 432 57 8 33
Amount Calories Carbs Fat Protein
MEAL 1
Ingredients
Whey Protein 2 scoop 224 5 0 51
Oatmeal .5 cup 155 27 3 5
Total: 379 32 3 56
Amount Calories Carbs Fat Protein
MEAL 2 - PRE - WORKOUT
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
W W W. R U DY M AW E R .C O M
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
Ingredients
Whey Protein 1 scoop 112 2 0 26
Oatmeal 1 cup 310 54 6 10
Total: 422 56 6 36
Amount Calories Carbs Fat Protein
MEAL 3 - POST - WORKOUT
Ingredients
Turkey Meatballs 8 Oz. 328 2 16 44
Sweet Potato 1 cup 116 27 0 2
Marinara 1 cup 58 10 2 0
Blackberries 4.5 Oz 476 95 4 15
Total: 978 134 22 61
Amount Calories Carbs Fat Protein
MEAL 4 MEATBALLS & SPAGHETTI
W W W. R U DY M AW E R .C O M
EXAMPLE DAY 19
Calories Carbs Fat Protein
2217 258 45 195
Ingredients
Eggs 4 414 0 30 36
English Mu�in 1 125 25 1 4
Apple 1 76 19 0 0
Total: 615 44 31 40
Amount Calories Carbs Fat Protein
MEAL 1
Ingredients
Whey Protein 2 scoop 224 5 0 51
Oatmeal .5 cup 155 27 3 5
Banana 1 108 27 0 0
Total: 487 59 3 56
Amount Calories Carbs Fat Protein
MEAL 2 - PRE - WORKOUT
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
W W W. R U DY M AW E R .C O M
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
Ingredients
Whey Protein 1 scoop 112 2 0 26
Oatmeal 1 cup 310 54 6 10
Total: 422 56 6 36
Amount Calories Carbs Fat Protein
MEAL 3
Ingredients
Chicken Breast 6 Oz. 245 0 5 50
Jasmine Rice 2 cup 392 90 0 8
Broccoli 1 cup 36 6 0 3
Asparagus 6 spears 20 3 0 2
Total: 693 99 5 63
Amount Calories Carbs Fat Protein
MEAL 4 - CHICKEN & RICE
W W W. R U DY M AW E R .C O M
EXAMPLE DAY 20
Calories Carbs Fat Protein
2308 230 68 193
Ingredients
Egg White 3 48 1 0 11
Cheddar 1 83 0 7 5
Ham Slice 2 Oz. 62 0 2 11
Bagel 1 266 52 2 10
Total: 459 53 11 37
Amount Calories Carbs Fat Protein
MEAL 1
Ingredients
2% Greek Yogurt 1.5 cup 210 9 6 30
Oatmeal 1 cup 310 54 6 10
Total: 520 63 12 40
Amount Calories Carbs Fat Protein
MEAL 2
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
W W W. R U DY M AW E R .C O M
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 R E B O OT & R E F E E D
Ingredients
Chicken 6 Oz. 245 0 5 50
Shrimp 3.5 Oz. 102 0 2 21
Cajun Sausage 2 link 342 3 30 14
Crushed Tomatoes .5 cup 44 9 0 2
Jasmine Rice .5 cup 104 23 0 3
Total: 837 35 37 90
Amount Calories Carbs Fat Protein
MEAL 4 - JAMBALAYA
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Oatmeal .5 cup 155 27 3 5
Banana 1 108 27 0 0
Total: 492 79 8 26
Amount Calories Carbs Fat Protein
MEAL 3
PHASE #4Reboot & Refeed
Higher Meal Plan
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