William Toro Jr – Lean Bodybuilder
15 Nov – 12 Dec
William Toro Jr – Lean Bodybuilder
15 Nov – 12 Dec
Leg Thrasher
Rest 2-3 minutes between each set
HIIT
Rest 10s between intervals and 2 minutes between rounds
x10 rounds
CORE
Rest 30-60s between Intervals and 2 minutes between rounds
x4 rounds
Leg Thrasher
Rest 2-3 minutes between each set
HIIT
Rest 10s between intervals and 2 minutes between rounds
x10 rounds
CORE
Rest 30-60s between Intervals and 2 minutes between rounds
x4 rounds
Leg Thrasher
Rest 2-3 minutes between each set
HIIT
Rest 10s between intervals and 2 minutes between rounds
x10 rounds
CORE
Rest 30-60s between Intervals and 2 minutes between rounds
x4 rounds
Leg Thrasher
Rest 2-3 minutes between each set
HIIT
Rest 10s between intervals and 2 minutes between rounds
x10 rounds
CORE
Rest 30-60s between Intervals and 2 minutes between rounds
x4 rounds
Breakfast
A. Egg Omelet w/ veggies, 3 slices of turkey bacon, 24oz water
B. Black Bean Bowl – 3 eggs, scrambled | 1/2 can of black beans, drained | 1/2 avocado, peeled and sliced | 1/4 cup of salsa | season for taste, 24oz water
C. 1 Slice of toast w/ peanut butter – 1 w/ honey, 1 banana , 2 eggs – hard boiled, 3 slices of turkey bacon, 24 oz water
Snack
Greek yogurt – 8oz, 1 banana
Lunch
Meal Replacement – Protein Shake, 24oz water
Snack
Turkey Wrap -100% whole wheat wrap, 6″, turkey breast – 5oz, mixed greens – 0.5 cups, lettuce leaf – 4, carrots – 0.5 cup
Dinner
A. Chicken Breast – 10oz, Brown Rice – 1 cup, green beans, steamed or boiled – 1.5 cups, 24oz water
B. Tilapia – 10oz, 1 cup chick peas, 1.5 cups spinach, 24 oz water
C. Lean ground turkey – 9oz, tomato sauce – 0.5 cups, whole wheat spaghetti – 1 cup, broccoli – 1.5 cups, 24oz water
Snack
Protein Shake
Breakfast
A. Raisin Bagel -1, Banana -med, Eggs -hard boiled(3), 24oz water
B. Oatmeal w/ peanut butter, Turkey bacon – 3 slices, Scrambled eggs -3, 24oz water
C. 1 Slice of toast w/ peanut butter – 1 w/ honey, 1 banana , 2 eggs – hard boiled, 3 slices of turkey bacon, 24 oz water
Snack
Greek yogurt – 8oz, 1 banana
Lunch
Meal Replacement – Protein Shake, 24oz water
Snack
Toast – peanut butter, cottage cheese – 1% fat
Dinner
A. Ground beef – 6oz, Wild Rice – 1 cup, green beans, steamed – 1.5 cups, 24oz water
B. Salmon – 4oz, 1 cup black beans, 1.5 cups broccoli, 24 oz water
C. Chicken thigh – 6oz, white rice – 1 cups, broccoli – 1.5 cups, 24oz water
Snack
Protein Shake
Breakfast
A. Oatmeal w/ peanut butter, Turkey bacon – 3 slices, Scrambled eggs -3, 24oz water
B. Raisin Bagel -1, Banana -med, Eggs -hard boiled(3), 24oz water
C. 1 Waffle w/ peanut butter – 1 w/ honey, 1 banana , 2 eggs – hard boiled, 3 slices of turkey bacon, 24 oz water
Snack
Greek yogurt – 8oz, 1 banana
Lunch
Meal Replacement – Protein Shake, 24oz water
Snack
Baked Potato w/ low-fat cheese and bacon bits
Dinner
A. Chicken Breast – 6oz, Black Eyed Peas – 1 cup, Broccoli, steamed – 1.5 cups, 24oz water
B. Tilapia – 4oz, 1 cup black beans, 1.5 cups spinach, 24 oz water
C. Chicken thigh – 6oz, Chick peas – 1 cups, broccoli – 1.5 cups, 24oz water
Snack
Protein Shake