CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one three whole eggs and whey protein with milk and creatine.

Meal number two post-workout EAA.

Meal number three chicken breast and bulgur.

Meal number four whey protein with milk.

Meal number five chicken wings and fruits.

Meal number six whey protein with milk.

Meal number seven mixed nuts.

WORKOUT ROUTINE

Barbell bench press three sets of twenty repetitions.

Barbell incline bench press three sets of twenty repetitions.

Dumbbell incline bench press three sets of twenty repetitions.

Chest press machine three sets of twenty repetitions.

EZ-bar curl three sets of twenty repetitions.

Concentration curls three sets of twenty repetitions.

Hamner curls three sets of twenty repetitions.

Pronated barbell curls three sets of twenty repetitions.

Calf raises eight sets of twenty repetitions

Finish with thirty minutes of cardio.

SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal, whey protein with milk and creatine and eggs.

Meal number two post-workout EAA.

Meal number three chicken breast, corn and pasta.

Meal number four whey protein with milk.

Meal number five beef, onions, asparagus and pasta.

Meal number six whey protein with milk.

Meal number seven peanuts.

WORKOUT ROUTINE

Smith machine shoulder press three sets of twenty repetitions.

Barbell shoulder press three sets of twenty repetitions.

Standing side lateral raises three sets of twenty repetitions.

Front EZ-bar raise three sets of twenty repetitions.

Barbell shrugs three sets of twenty repetitions.

Barbell upright rows three sets of twenty repetitions.

Seated bent over rear delt raises three sets of twenty repetitions.

Cable rope rear delt rows three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio!

LEGS AND ABS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal, whey protein with milk and creatine.

Meal number two post-workout EAA.

Meal number three chicken breast, broccoli and rice.

Meal number four whey protein with milk.

Meal number five chicken drumsticks, bell pepper and potatoes.

Meal number six whey protein with milk.

Meal number seven three whole eggs.

WORKOUT ROUTINE

Barbell full squat three sets of five repetitions.

Leg press three sets of ten repetitions.

Walking lunges three sets of ten repetitions.

Lying leg curls three sets of twenty repetitions.

Leg extensions three sets of twenty repetitions.

Smith machine standing calf three sets of five repetitions.

Seated calf raise machine three sets of ten repetitions.

Calf press on the cable machine leg press three of ten repetitions.

Cable machine standing calf frhree sets of twenty repetitions.

Cable crunch three sets of twenty repetitions.

Barbell side bend three sets of twenty repetitions.

Finish with thirty minutes of cardio!

SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal, whey protein with milk and creatine.

Meal number two post-workout EAA.

Meal number three chicken breast, corn, onions and pasta.

Meal number four whey protein with milk.

Meal number five chicken breast, onions, black olives and pasta.

Meal number six whey protein with milk.

Meal number seven three whole eggs.

WORKOUT ROUTINE

Dumbbell shoulder press three sets of five repetitions.

Barbell shoulder press three sets of ten repetitions.

Standing side lateral raises three sets of ten repetitions.

Front EZ-bar raise three sets of twenty repetitions.

Barbell shrugs three sets of five repetitions.

Barbell upright rows three sets of ten repetitions.

Seated bent over rear delt raises three sets of ten repetitions.

Cable rope rear delt rows three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio!

LEGS AND ABS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal, whey protein with milk and creatine.

Meal number two post-workout EAA.

Meal number three minced meat, onions, asparagus and rice.

Meal number four whey protein with milk.

Meal number five chicken breast, bell pepper and rice.

Meal number six whey protein with milk.

Meal number seven three whole eggs.

WORKOUT ROUTINE

Barbell full squat three sets of five repetitions.

Leg press three sets of ten repetitions.

Walking lunges three sets of ten repetitions.

Lying leg curls three sets of twenty repetitions.

Leg extensions three sets of twenty repetitions.

Smith machine standing calf three sets of five repetitions.

Seated calf raise machine three sets of ten repetitions.

Calf press on the cable machine leg press three of ten repetitions.

Cable machine standing calf frhree sets of twenty repetitions.

Cable crunch three sets of twenty repetitions.

Barbell side bend three sets of twenty repetitions.

Finish with thirty minutes of cardio!

BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk and creatine.

Meal number two post-workout EAA.

Meal number three beef and rice.

Meal number four whey protein.

Meal number five chicken breast and rice.

Meal number whey six protein with milk.

Meal number seven three whole eggs

WORKOUT ROUTINE

Diamond bar deadlift three sets of five repetitions.

T-bar row three sets of ten repetitions.

Straight arm pulldown three sets of ten repetitions.

Chin ups three sets of twenty repetitions.

Close-grip barbell bench press three sets of five repetitions.

Close-grip dumbbell press three sets of ten repetitions.

Triceps pushdown with rope three sets of ten repetitions.

Triceps overhead extension with rope three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio.

CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk and creatine.

Meal number two post-workout EAA.

Meal number three salmon, soybeans, broccoli and pasta.

Meal number four whey protein with milk.

Meal number five chicken breast, soybeans and pasta.

Meal number six whey protein with milk.

Meal number seven three whole eggs.

WORKOUT ROUTINE

Barbell bench press three sets of five repetitions.

Barbell incline bench press three sets of ten repetitions.

Dumbbell flyes three sets of ten repetitions.

Dips three sets of twenty repetitions.

EZ-bar curl three sets of five repetitions.

Concentration curls three sets of ten repetitions.

Preacher curls three sets of ten repetitions.

Pronated barbell curls three sets of twenty repetitions.

Calf raises eight sets of ten repetitions

Finish with thirty minutes of cardio.

PROTEIN-PACKED FRENCH TOAST

Protein-Packed French Toast!

Recipe from Tiger Fitness YouTube channel!

Instructions how to make Protein-Packed French Toast:

Nutritionals for 4 slices:

Protein 41 g 

Carbs  47g 

Fat  9g 

Mix ingredients in a shaker cup: 

4 oz unsweetened cashew milk.

1 whole egg.

2 packets Stevia.

Dash of cinnamon.

3/4 scoop MTS Vanilla Isolate.  

Pour mixture into a bowl.

Dunk bread into mixture and cover both sides.  

Cook on the stove top in a pan and Enjoy!

SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal, whey protein with milk and creatine.

Meal number two post-workout EAA.

Meal number three chicken and rice.

Meal number four whey protein with milk.

Meal number five salmon, broccoli and tomatoes.

Meal number six egg whites and whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of five repetitions.

Dumbbell shoulder press three sets of ten repetitions.

Standing side lateral raises three sets of ten repetitions.

Front EZ-bar raise three sets of twenty repetitions.

Barbell shrugs three sets of five repetitions.

Barbell upright rows three sets of ten repetitions.

Seated bent over rear delt raises three sets of ten repetitions.

Cable rope rear delt rows three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio!

LEGS AND ABS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal, whey protein with milk and creatine..

Meal number two post-workout EAA.

Meal number three chicken breast and pasta.

Meal number four whey protein with milk and one apple.

Meal number five chicken breast, black olives and pasta.

Meal number six whole eggs and whey protein with milk.

WORKOUT ROUTINE

Barbell full squat (smith machine) three sets of five repetitions.

Leg press three sets of ten repetitions.

One legged leg press three sets of ten repetitions.

Lying leg curls three sets of twenty repetitions.

Leg extensions three sets of twenty repetitions.

Smith machine standing calf three sets of five repetitions.

Seated calf raise machine three sets of ten repetitions.

Calf press on the cable machine leg press three of ten repetitions.

Cable machine standing calf frhree sets of twenty repetitions.

Cable crunch three sets of twenty repetitions.

Ab roller three sets of twenty repetitions.

Finish with thirty minutes of cardio!

BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk.

Meal number two post-workout EAA.

Meal number three flank steak, broccoli and couscous.

Meal number four whey protein.

Meal number five chicken breast, corn and couscous.

Meal number six egg whites and whey protein with milk.

WORKOUT ROUTINE

Rack pulls (smith machine) three sets of five repetitions.

Dumbbell row three sets of ten repetitions.

Straight arm pulldown three sets of ten repetitions.

Chin ups three sets of twenty repetitions.

Close-grip barbell bench press three sets of five repetitions.

Close-grip dumbbell press three sets of ten repetitions.

Triceps pushdown with rope three sets of ten repetitions.

Triceps overhead extension with rope three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio.

CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk.

Meal number two post-workout EAA.

Meal number three meat patties, green peas and potatoes.

Meal number four whey protein with milk and banana.

Meal number five chicken breast, green peas and potatoes.

Meal number six egg whites and whey protein with milk.

WORKOUT ROUTINE

Barbell bench press three sets of five repetitions.

Barbell incline bench press three sets of ten repetitions.

Machine chest incline three sets of ten repetitions.

Machine chest press three sets of twenty repetitions.

EZ-bar curl three sets of five repetitions.

EZ-bar curl (close grip) three sets of ten repetitions.

Alternate hammer curl three sets of ten repetitions.

Pronated barbell curl three sets of twenty repetitions.

Calf raises eight sets of ten repetitions

Finish with thirty minutes of cardio.

PROTEIN BROWNIE

Check this 30 Second Protein Brownie at Tiger Fitness YouTube channel!

Instructions how to make the Protein Brownie!

Mix in a microwavable bowl:

1 scoop Whey Protein Chocolate

1 tbs cocoa powder

1/2 tsp baking powder

1/4 cup milk

Microwave for 30 seconds!

SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal, egg, creatine, whey protein with milk.

Meal number two post-workout EAA.

Meal number three minced turkey, green peas and potatoes.

Meal number four whey protein with milk.

Meal number five chicken sausage, eggs, arugula and garlic sauce.

Meal number six whey protein with milk and oatmeal.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of five repetitions.

Standing barbell press behind neck three sets of ten repetitions.

Standing side lateral raises three sets of ten repetitions.

Around the world shoulder raises three sets of twenty repetitions.

Barbell shrugs three sets of five repetitions.

Barbell upright rows three sets of ten repetitions.

Cable rope rear delt rows three sets of ten repetitions.

Reverse machine flyes three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio!

LEGS AND ABS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one creatine, whey protein with milk, whole wheat bread and two eggs.

Meal number two post-workout EAA.

Meal number three chicken breast and pasta.

Meal number four whey protein with milk.

Meal number five chicken breast, black olives and pasta.

Meal number six whey protein with milk and oatmeal.

WORKOUT ROUTINE

Barbell full squat three sets of five repetitions.

Narrow stance leg press three sets of ten repetitions.

Walking lunges three sets of ten repetitions.

Lying leg curls three sets of twenty repetitions.

Leg extensions three sets of twenty repetitions.

Smith machine standing calf three sets of five repetitions.

Seated calf raise machine three sets of ten repetitions.

Calf press on the cable machine leg press three of ten repetitions.

Cable machine standing calf frhree sets of twenty repetitions.

Cable crunch three sets of twenty repetitions.

Ab roller three sets of twenty repetitions.

Finish with thirty minutes of cardio!

6 reasons why you should eat more eggs!

1. Protein

Eggs are a good source of protein. In some fitness circles it has become common to just eat the protein-rich egg whites and completely discard the yolk. Don’t do that. It’s in the yolk all other beneficial substances are - and in addition a lot of protein.

2. Vitamin D

Vitamin D is formed in the skin when you are out in the sun. And we need it because vitamin D is important for the calcium balance in teeth and skeletons, for the immune system, for various types of diseases and for counteracting depression. Eggs are a great source of getting vitamin D.

3. No risk of high cholesterol levels

Many have wrongly heard that eggs are not good because it contains a lot of cholesterol. It's wrong. Although there is cholesterol in the egg, it is not the same type of cholesterol that gets stuck in the blood. So no need for concern!

4. Iron

Women often need to get more iron and that’s why it’s good to eat eggs. In eggs, there is plenty of iron - unlike for example quark, a good food in general, which hardly contains any iron at all.

5. Vitamins and antioxidants

In addition, there are a lot of vitamins in the egg. One of them is vitamin E, which is also a natural antioxidant. It is important for the immune system to function properly. In a single egg, you get a third of the entire daily requirement of vitamin E. And so much selenium do you get also. Studies have shown that if you get too little selenium, the risk of breast, liver and skin cancer increases.

6. Folate

Folate is a kind of vitamin B that is necessary to form new red blood cells. Lack of folate can cause anemia and folate is also needed for fetuses to develop normally during a pregnancy.

BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk.

Meal number two post-workout EAA.

Meal number three chicken breast, kale and potatoes.

Meal number four whey protein.

Meal number five chicken kebab, cucumber, pepper, onions and feta.

Meal number six oatmeal and whey protein with milk.

WORKOUT ROUTINE

Rack pulls (smith machine) three sets of five repetitions.

Barbell row (smith machine) three sets of ten repetitions.

Rope straight arm pulldown three sets of ten repetitions.

Pull ups three sets of twenty repetitions.

Close-grip barbell bench press three sets of five repetitions.

Close-grip dumbbell press three sets of ten repetitions.

Triceps pushdown v-bar three sets of ten repetitions.

Triceps overhead extension with rope three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio.

CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein with milk and one egg.

Meal number two post-workout EAA.

Meal number three chicken breast, bell pepper and rice.

Meal number four whey protein with milk.

Meal number five salmon salad with ajvar.

Meal number six oatmeal and whey protein with milk.

WORKOUT ROUTINE

Barbell bench press three sets of five repetitions.

Barbell incline bench press three sets of ten repetitions.

Dumbbell incline flyes three sets of ten repetitions.

Landmine chest press three sets of twenty repetitions.

EZ-bar curl three sets of five repetitions.

EZ-bar preacher curl three sets of ten repetitions.

Alternate hammer curl three sets of ten repetitions.

Cable hammer curl with rope three sets of twenty repetitions.

Calf raises eight sets of twenty repetitions

Finish with thirty minutes of cardio.

SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein and milk and creatine and one egg..

Meal number two pre-workout EAA.

Meal number three chicken, broccoli and pasta.

Meal number four whey protein with milk.

Meal number five minced turkey, broccoli and pasta.

Meal number six whey protein with milk and oatmeal.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of five repetitions.

Barbell front raise three sets of ten repetitions.

Standing side lateral raises three sets of ten repetitions.

Standing barbell press behind neck three sets of ten repetitions.

Barbell shrugs three sets of five repetitions.

Barbell upright rows three sets of ten repetitions.

Reverse machine flyes three sets of ten repetitions.

Seated bent over rear delt raises three sets of twenty repetitions.

Wrist rotations with straight bar eight sets of twenty repetitions.

Finish with thirty minutes of cardio!

LEGS AND ABS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one whey protein with milk and oatmeal and an egg and creatine.

Meal number two post-workout EAA.

Meal number three chicken, asparagus and pasta.

Meal number four whey protein with milk.

Meal number five salmon, green peas and sweet potatoes.

Meal number six whey protein with milk and oatmeal.

WORKOUT ROUTINE

Barbell box squat three sets of five repetitions.

Narrow stance leg three sets of ten repetitions.

One-leg press three sets of ten repetitions.

Lying leg curls three sets of twenty repetitions.

Leg extensions three sets of twenty repetitions.

Smith machine standing calf three sets of five repetitions.

Seated calf raise machine three sets of ten repetitions.

Calf press on the cable machine leg press three of ten repetitions.

Cable machine standing calf frhree sets of twenty repetitions.

Ab crunch machine three sets of ten repetitions.

Ab roller three sets of twenty repetitions.

Finish with thirty minutes of cardio!