Meal 1 (Pre-Workout)

1 Scoop Whey Protein (Protein)

1 Cup Oatmeal (Carbs)
4 tsp Peanut Butter (Fat)
Meal 2 (Post-Workout)

4 oz. Chicken (Protein)

1 1/3 Cup Rice (Carbs)
20 Almonds (Fat)
Meal 3

2 Whole Eggs (Protein + Fat)

1/2 Cup Eggs Whites
2 Slices Whole Wheat Bread
Meal 4

1 Scoop Whey Protein (Protein)

3/4 Cup Blueberries
1.5 Cups Broccoli
4 tsp Peanut Butter
Meal 5

4 oz. Lean Beef

2/3 Cups Rice
2 tsp Olive Oil
Meal 6

1 Cup Cottage Cheese

3/4 Cup Strawberries
1.5 Cups Green Beans
20 Almonds

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset