12-Week Transformation

Trainer & Tracker
YOUR PROGRESS: 0 / 84 DAYS
 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Example Daily Meal Plan

Meal 1 Egg Whites, Oats, Pineapple
Meal 2 Chicken, Brown Rice
Meal 3 Lean Steak, Sweet Potato, Broccoli
Meal 4 Chicken, Sweet Potato, Broccoli
Pre-Workout Creatine Shake
Post-Workout Protein Shake
Dinner Lean Steak, Broccoli

Shopping List

  • Proteins: Eye of Round Steak, Chicken Breast, Turkey Breast, Egg Whites.
  • Carbs: Sweet Potatoes, Yams, Brown Rice, Oats.
  • Veg: Broccoli (Fresh or Frozen).
  • Fruit: Pineapple.
  • Misc: Cooking Spray, Tupperware.

Trainer Tips

  • Hydration: Drink 1-2 gallons daily to prevent performance drops.
  • Consistency: Eat every 2-3 hours. No cheat meals allowed.
  • Portions: 1 fist-sized protein + 1 fist-sized carb per meal.
  • Flavor: Use Ginger, Cayenne, and Salt to keep food palatable.
  • Cardio: 20 min morning & evening (Weeks 1-4), 25 min (Weeks 5-8), 30 min (Weeks 9-12).