Whats up!

Hope you’re enjoying yourself and continuing to improve in all qualities of life each and everyday!

I’ve got a few sample meal plans for you that you can model to use in your life to get super lean and mean.

I follow a carb rotation type diet to stay lean year around.

Over the years of trying various different types of meal plans and “diets”, I discovered this way to be the best.

Like I said, it keeps me lean,  around 7-8% BF  year around and then when I really want to crank it up, I go extreme (paleo or caveman style w/ no sugar or starchy carbs) for a week or so to cut that final 2-3% to really look shredded.

I’ve got a few different days I’ll post below – A Workout Day (High Carb Day) and then a Off Day (Low carb)

Ok – Here’s what I ate on Friday which was a tough workout day:

Breakfast: Prograde Workout w/ 1 cup steel cut oats mixed w/ water

Mid Morning Meal: 4 Cage Free Eggs, 4 Cage Free Egg White, Chopped Spinach, fresh salsa, 2 Slices of Ezekekial 4:9 bread

Post Workout Drink: Prograde Workout

Lunch: 3 cups steamed brocoli, 9oz chicken breast, salsa, 2 slices of Ezekeial 4:9 bread

Mid After noon snack: Lara Bar x 2 sometimes 3 😉

Dinner: tons of steamed veggies mixed, grilled salmon, salsa

Here’s what I ate on last Thursday, an off day:

Breakfast: Prograde Lean

Mid Morning Meal: 6 Whole Omega 3 Cage Free Eggs, 2 egg whites, salsa, spinach, chopped mushrooms, green peppers

Lunch: Large mixed greens salad topped with ground turkey, salsa

Mid Afternoon snack: 2 large handfulls of mixed nuts

Dinner: Lots of steamed veggies, grilled chicken breast topped w/ salsa

Late night snack: bowl of cottage cheese w/ 1 scoop of Prograde Lean

That’s it!

Pretty boring and regular but it will shred you up quick if you can stick to it!

Of course on the weekends I have a few indulgences here and there otherwise it just would be worth living life!

On the weekends, typically Saturdays, I’ll make it a nice cheat day.  Anything goes but then Sunday I try to get back at it.

But then of course sometimes things can turn into a whole cheat weekend!

That’s  ok if you are 90% clean and mean throughout the week with your nutrition though.

I hopes this helps you out on your journey to being LEAN AND MEAN!

Until next time, enjoy this song by Ice Cube….  Classic….

[youtube=http://www.youtube.com/watch?v=h4UqMyldS7Q]

Sometimes you just gotta chill and enjoy your time…

Get Forged Strong!

Travis