- 4 whole eggs, scrambled or fried
- 2 slices sourdough toast
- 1 orange
- Tip: Main breakfast — eat this before heading to work.
- 6 oz Chicken Breast — Grilled / baked, seasoned
- White Rice — 1.5 cups cooked
- 1 cup mixed veggies (steamed, light salt/pepper) — broccoli, leafy greens, or asian medley
- Option A — Dymatize Fruity Pebbles protein shake (1 scoop + 10 oz whole milk, water, or unsweetened almond milk)
- Option B — 1 cup non-fat Greek yogurt + 1/3 cup granola + 1/2 cup mixed berries
- Pick whichever fits the day — both hit ~25–30g protein.
- Take zinc + magnesium with dinner.
- 1 medium banana
- 2 tbsp honey
- 10 oz water
- 6 oz Chicken Breast — Grilled / baked, seasoned
- White Rice — 1.5 cups cooked
- 1 cup mixed veggies (steamed) — broccoli, leafy greens, or asian medley
• Eating window: 7 AM – 8 PM every day. Breakfast before your 8 AM shift on workdays, dinner right after the lift.
• Hydration: 1 gallon water/day minimum. Always 10 oz before the gym with the banana + 2 tbsp honey.
• Training: Lift Mon–Fri @ 7 PM. Wed & Thu are off from work (still lifting). Sat & Sun no lifting.
• Supplements: Protein shake post-gym if needed. Zinc + magnesium at night.
• Breakfast swap: Try each option across the week and tell me which keeps you fuller / more energized.
• Seasoning: salt, pepper, garlic, paprika, lemon — no butter/oil in cooking, use spray.
• Free meal: One per week, Saturday night. Eat what you want, one plate + one dessert, then right back on plan.
• Cheat rule (weekdays): Chipotle bowl — double chicken, brown rice, fajita veggies, salsa, no cheese/sour cream/guac. Skip Wingstop & Panda on training days.
• Weigh-in: Mondays @ 7 AM. Track waist + progress photos too — you're recomping, so the scale won't tell the whole story.