Chili Pepper

Meal Plan

2,000 calories: 700 calories from carbohydrates, 700 calories from fat, 600 calories from protein

Breakfast Omelet made with 2 eggs and 1/4 cup each chopped mushrooms, bell peppers, and shredded mozzarella cheese 2 slices canadian bacon, and 1/2 whole wheat bagel with light cream cheese

Snack 1/4 cup each raisins and almonds

Lunch 1 cup black bean soup Spinach salad: 2 cups spinach, 1/3 cup sliced mushrooms, 1 sliced hard-cooked egg, 1 slice crumbled turkey bacon, 1 tablespoon Parmesan cheese, and 2 tablespoons vinaigrette dressing 1 whole wheat roll with 1/2 teaspoon margarine made with canola oil

Snack 1 cup high-fiber cereal 3/4 cup nonfat milk

Dinner 4-ounce salmon fillet brushed with 1 teaspoon each honey and light soy sauce and grilled 1/2 cup cooked brown rice 6 asparagus spears brushed with 1 teaspoon olive oil and 1/8 teaspoon pepper and grilled 1 cup mixed green salad with 1 tablespoon chopped walnuts and 1 tablespoon Italian dressing

Dessert 1 cup light yogurt 1 peach

Workout

Workout A

Superset 1 – Russian Twists & Cobras 3×10

Superset 2 – Squats & Lateral Raises 3×10

Superset 3 – Single Leg Romaninan Deadlift & Cable pulldown 3×10

Superset 4 – Lunges & Cable rows 3×10

Workout B

Superset 1 – Bird Dogs & Stability Ball Roll Outs 3×10

Superset 2 – Step Ups & Db rows(each side) 3×10

Superset 3 – Side Lunges & Push Ups 3×10

Superset 4 – Stability Ball Glute Bridges & Reverse Flys x10

Spice up you Cardio

Take either workout, Set a timer for 30 minutes and with lighter weights then 3×10, with no rest get through as many cycles of the workout you can get through in 30 minutes. For example: do each exercise once for 8 reps till you get through the whole thing. then repeat. the goal is to get through it at least four times. If this goal is met, raise the weights next time.