Fit Lizzio Fitness

MONDAY

MEAL 1

(Pre-Workout)

• 1C Spinach
• 1C egg whites
• 2 Grapefruits
• 1 tangelo

MEAL 2

(Post-Workout)

• 2C Spinach
• 2C Egg Whites
• 2.5 Servings Asparagus
• ¼ C Oats
• ½ TBSP AB
• 56g banana

MEAL 3

• 20 Almonds
• 1C Egg whites

MEAL 4

• 2.5 Servings asparagus
• 1C Spinach
• 1C Egg Whites
• 3 grapefruit
• 26 strawberries
• 1 plain oikos

MEAL 5

MEAL 6

TRAINING

Back: Compound Sets (3 sets each)

• lat pulldowns w/cable rows
• seated cable pulldowns w/ supinated bent over rows
• assisted neutral grip chin-ups w/ one arm rows
• cable iron cross pulldowns w/ band lat squeezes(2 sets)

CARDIO

• 41 min. run:13 intervals(6.5-8.5/9 mph)
• 14 min. incline walk-3.5mph 15%
• 5 min. cool down walk
• The Mix-45 min.

TOTAL CALORIES IN

1819

TOTAL CALORIES OUT

-1276 through exercise