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WEEK 1

NOTES
NOTES
*RX-1 X-CITE: Take up to 1 scoop **RX-2 X-LR8: Take 2 scoops with milk or water within 45 minutes following

RX
RX
30 minutes prior to your workout. your workout. May also be used in addition as a snack or meal substitute.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

NOTE: PLEASE SEE “SUPPLEMENTAL GUIDE” TO ADAPT YOUR WORKOUT PLAN AND MEAL PLAN TO YOUR SPECIFIC SCHEDULE!

If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY:
Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your
*RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2.
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM

Pumpkin spice oatmeal Omelet (2:1 egg white Breakfast burrito on a Protein pancakes (with Apple spice oatmeal (with Coco choco oatmeal (with Lox or smoked salmon and
(with canned pumpkin, to whole egg ratio), whole wheat wrap (2:1 egg RX-2 and oats) topped sliced apple, walnuts and shredded coconut, almond capers on a whole wheat
BREAKFAST

cinnamon, nutmeg, walnuts (with spinach, tomatoes, white to whole egg ratio), with strawberries, banana, cinnamon, low fat Greek extract, a banana and a bit of bagel, low fat Greek yogurt
and sliced apples), glass of and onions), paprika (with fat free cheese, black whipped cream, maple yogurt with oats), glass cocoa powder), scrambled with oats, glass of 1-2%
1-2% milk, scrambled eggs hashbrowns, glass of 1-2% beans, salsa, green peppers syrup drizzle, glass of 1-2% of 1-2% milk, high grade eggs (2:1 egg white to whole milk, high grade omega-3’s
with salsa, (2:1 egg white milk, high grade omega-3’s and onions), glass of 1-2% milk, high grade omega-3’s omega-3’s (see Jeff’s egg ratio), glass of 1-2% milk, (see Jeff’s recommendation
to whole egg ratio) high (see Jeff’s recommendation milk, high grade omega-3’s (see Jeff’s recommendation recommendation here) high grade omega-3’s (see here)
grade omega-3’s (see Jeff’s here) (see Jeff’s recommendation here) Jeff’s recommendation here)
recommendation here) here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

**RX-2 Protein Shake (click Raw veggies and hummus, Low fat Greek yogurt Green apple with almond **RX-2 Protein Shake (click Apple butter, celery and Low fat cottage cheese
SNACK 1

here for recipe options) bottle of water parfait with raspberries and butter, bottle of water here for recipe options) fat free cheddar wedges, with blueberries or
or swap in any other “A-X blueberries and a sprinkle or swap in any other “A-X bottle of water strawberries, bottle of
Approved” snack from of granola on top, bottle Approved” snack from water
another day of water another day

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Grilled tuna with mixed Thai beef salad (with Chicken, sautéed with Chicken vegetable soup Tuna salad (with low fat Bowtie pasta salad with Egg salad sandwich (2:1
greens, tomatoes, onions, lettuce, bean sprouts, onions and mushrooms, with a baked potato and mayo) on a whole wheat grilled chicken (tossed with egg white to whole egg
cubed boiled potato, olive tomato, cucumber, red with tomatoes, hot sauce Mrs. Dash butter topping, wrap, cannellini beans a pesto sauce and chick ratio) on 2 slices of Ezekiel
LUNCH

oil and vinegar, bottle of onion, low sodium soy and melted low fat Swiss bottle of water on jasmine rice, bottle of peas), low fat Greek yogurt, bread, low fat mayo, and
water sauce and chili flakes), cheese in a whole wheat water bottle of water celery, topped with tomato
brown rice, bottle of water wrap, low fat Greek and lettuce, bottle of water
yogurt, bottle of water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Peach with fat free string Small can of tuna and an **RX-2 Protein Shake (click Handful of almonds and Beef, turkey, tuna or Unsalted pumpkin seeds **RX-2 Protein Shake (click
SNACK 2

cheese, bottle of water apple, bottle of water here for recipe options) a bunch of grapes with a salmon jerky, bottle of and a few dried apricots, here for recipe options)
or swap in any other “A-X wedge of low fat cheese, water bottle of water or swap in any other “A-X
Approved” snack from bottle of water Approved” snack from
another day another day

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled pork tenderloin, Turkey burger (with garlic Grilled halibut steak (w/ Sushi (cucumber or tuna Roasted chicken breast Grilled sea scallops with a Grilled rosemary chicken
applesauce, roasted green powder, sauteed onions squeezed lemon and olive rolls), ginger salad, spicy (no skin), rosemary honey Dijon mustard dip, breast (with marinara sauce
beans with almond slices, and mushrooms, tomato, oil), brown rice, sauteed edamame, glass of water roasted potatoes, honey butternut squash puree, and grated parmesan
DINNER

baked sweet potato, salad lettuce, slice of low fat spinach and onions, glass drizzled sauteed carrots, sautéed zucchini and cheese on whole wheat
(with tomatoes, onions and Swiss cheese, on a whole of water salad w/ olive oil and onions, glass of water pasta), mixed greens salad,
kale, vinegar, olive oil and wheat bun), Field green vinegar, glass of water glass of water
garlic), glass of water salad with vinaigrette, glass
of water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

Air popped popcorn with Applesauce and a handful Thinly sliced roasted turkey Air popped popcorn with Whole grain pretzels, Three hardboiled eggs Canned tuna with whole
SNACK 3

cinnamon sugar, glass of of walnuts, bottle of water wrapped around a pickle, hot sauce, glass of skim spicy mustard, fat free (2 with yolks removed), a wheat crackers, bottle of
skim milk bottle of water milk yogurt, bottle of water banana, bottle of water water

Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION
30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime.

COLOR CODES: • PROTEIN • FIBROUS CARBOHYDRATES • HEALTHY FATS • STARCHY CARBOHYDRATES


COLOR CODES: PROTEIN STARCHY CARBOHYDRATES HEALTHY FATS FIBROUS CARBOHYDRATES

Charleston, Ar
joshscott3535 @ gmail.com 1
Josh Scott
WEEK 2

NOTES
NOTES
*RX-1 X-CITE: Take up to 1 scoop **RX-2 X-LR8: Take 2 scoops with milk or water within 45 minutes following

RX
RX
30 minutes prior to your workout. your workout. May also be used in addition as a snack or meal substitute.

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

NOTE: PLEASE SEE “SUPPLEMENTAL GUIDE” TO ADAPT YOUR WORKOUT PLAN AND MEAL PLAN TO YOUR SPECIFIC SCHEDULE!

If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY:
Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your
*RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2.
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM

Turkey bacon and Bowl of fat free granola Whole wheat pita with Breakfast protein shake Turkey sausage with Protein pancakes (with Breakfast burrito on a
scrambled eggs (2:1 egg (with 1-2% milk, cashews, scrambled eggs (2:1 egg (with 2 scoops of French sautéed peppers, onions whole wheat wrap (2:1 egg
BREAKFAST

RX-2 and oats) topped


white to whole egg ratio) figs and fresh berries), white to whole egg ratio), Vanilla Bean RX-2 protein and mushrooms, whole with strawberries, banana, white to whole egg ratio),
with salsa, piece of whole bottle of water, high grade (with Canadian bacon, powder, fresh berries, wheat toast, scrambled whipped cream, maple (with fat free cheese, black
wheat toast and apple omega-3’s (see Jeff’s spinach, bell peppers, salsa, ground flaxseed, oats, and eggs (2:1 egg white to whole syrup drizzle, glass of 1-2% beans, salsa, green peppers
butter, glass of 1-2% milk, recommendation here) low fat cottage cheese), ice), high grade omega-3’s egg ratio), glass of 1-2% milk, high grade omega-3’s and onions), glass of 1-2%
high grade omega-3’s (see glass of 1-2% milk, high (see Jeff’s recommendation milk, high grade omega-3’s (see Jeff’s recommendation milk, high grade omega-3’s
Jeff’s recommendation here) grade omega-3’s (see Jeff’s here) (see Jeff’s recommendation here) (see Jeff’s recommendation
recommendation here) here) here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

Peach with fat free string Small can of tuna and an **RX-2 Protein Shake (click Fat free ricotta cheese Apple butter, celery and Low fat cottage cheese **RX-2 Protein Shake (click
SNACK 1

cheese, bottle of water apple, bottle of water here for recipe options) with cinnamon and fat free cheddar wedges, with blueberries or here for recipe options)
or swap in any other “A-X crushed almonds, bottle bottle of water strawberries, bottle of or swap in any other “A-X
Approved” snack from of water water Approved” snack from
another day another day

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Grilled chicken with tomato, Blackberry cottage cheese Sliced turkey, lettuce, Grilled tuna with mixed Burrito bowl made with Chili (made with 90% lean Tuna salad (with low fat
cucumber and tahini salad (1-2% cottage tomato, onion, low fat greens, tomatoes, onions, shredded lean pork, pinto ground beef, kidney beans, mayo) on a whole wheat
dressing inside a whole cheese, fresh blackberries, cheese, and spicy mustard cubed boiled potato, olive beans, fresh salsa, lettuce chili powder, cayenne wrap, cannellini beans
LUNCH

wheat pita, low fat Greek slivered almonds, mesclun on whole wheat bread, low oil and vinegar, bottle of and fat free shredded pepper, canned tomatoes, on jasmine rice, bottle of
yogurt, bottle of water greens, balsamic glaze), fat fat Greek yogurt, bottle of water cheddar, brown rice, bottle and cumin) topped with water
free Greek yogurt, bottle water of water grated parmesan, whole
of water wheat roll for dipping,
bottle of water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

**RX-2 Protein Shake (click Raw veggies and hummus, Unsalted pumpkin seeds Green apple with almond **RX-2 Protein Shake (click Beef, turkey, tuna or Low fat Greek yogurt
SNACK 2

here for recipe options) bottle of water and a few dried apricots, butter, bottle of water here for recipe options) salmon jerky, bottle of parfait with raspberries and
or swap in any other “A-X bottle of water or swap in any other “A-X water blueberries and a sprinkle
Approved” snack from Approved” snack from of granola on top, bottle
another day another day of water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

90% lean ground beef Sliced turkey breast, Sauteed shrimp in red Sirloin steak, sauteed Lean ground beef tacos Grilled pork tenderloin, Grilled rosemary chicken
meatballs (on whole wheat mushroom couscous, pepper curry sauce, onions, mushrooms and (with black beans and applesauce, roasted green breast (with marinara sauce
pasta, with spicy tomato grilled asparagus with grilled jicama, roasted broccoli (with garlic and grated cheddar cheese, beans with almond slices, and grated parmesan
DINNER

sauce, fresh spinach, lemon and olive oil, baked broccoli with salt and olive oil), wild rice pilaf, lettuce and tomato on corn baked sweet potato, salad cheese on whole wheat
grated mozzarella cheese), sweet potato, glass of olive oil, glass of water glass of water tortillas), with Spanish rice, (with tomatoes, onions and pasta), mixed greens salad,
glass of water water glass of water kale, vinegar, olive oil and glass of water
garlic), glass of water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

Glass of skim milk and a Air popped popcorn with Applesauce and a handful Air popped popcorn with Thinly sliced roasted turkey Applesauce and a handful Whole grain pretzels,
SNACK 3

banana hot sauce, glass of skim of walnuts, bottle of water cinnamon sugar, glass of wrapped around a pickle, of walnuts, bottle of water spicy mustard, fat free
milk skim milk bottle of water yogurt, bottle of water

Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION
30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime.

COLOR CODES: • PROTEIN • FIBROUS CARBOHYDRATES • HEALTHY FATS • STARCHY CARBOHYDRATES


COLOR CODES: PROTEIN STARCHY CARBOHYDRATES HEALTHY FATS FIBROUS CARBOHYDRATES

Charleston, Ar
joshscott3535 @ gmail.com 2
Josh Scott
WEEK 3

NOTES
NOTES
*RX-1 X-CITE: Take up to 1 scoop **RX-2 X-LR8: Take 2 scoops with milk or water within 45 minutes following

RX
RX
30 minutes prior to your workout. your workout. May also be used in addition as a snack or meal substitute.

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

NOTE: PLEASE SEE “SUPPLEMENTAL GUIDE” TO ADAPT YOUR WORKOUT PLAN AND MEAL PLAN TO YOUR SPECIFIC SCHEDULE!

If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY:
Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your
*RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2.
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM

Omelet (2:1 egg white Coco choco oatmeal (with Whole wheat pita with Apple spice oatmeal (with Turkey sausage with Breakfast burrito on a Bowl of fat free granola
to whole egg ratio), shredded coconut, almond scrambled eggs (2:1 egg sliced apple, walnuts and sautéed peppers, onions whole wheat wrap (2:1 egg (with 1-2% milk, cashews,
BREAKFAST

(with spinach, tomatoes, extract, a banana and a bit of white to whole egg ratio), cinnamon, low fat Greek and mushrooms, whole white to whole egg ratio), figs and fresh berries),
and onions), paprika cocoa powder), scrambled (with Canadian bacon, yogurt with oats), glass wheat toast, scrambled (with fat free cheese, black bottle of water, high grade
hashbrowns, glass of 1-2% eggs (2:1 egg white to whole spinach, bell peppers, salsa, of 1-2% milk, high grade eggs (2:1 egg white to whole beans, salsa, green peppers omega-3’s (see Jeff’s
milk, high grade omega-3’s egg ratio), glass of 1-2% milk, low fat cottage cheese), omega-3’s (see Jeff’s egg ratio), glass of 1-2% and onions), glass of 1-2% recommendation here)
(see Jeff’s recommendation high grade omega-3’s (see glass of 1-2% milk, high recommendation here) milk, high grade omega-3’s milk, high grade omega-3’s
here) Jeff’s recommendation here) grade omega-3’s (see Jeff’s (see Jeff’s recommendation (see Jeff’s recommendation
recommendation here) here) here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

**RX-2 Protein Shake (click Low fat cottage cheese Low fat Greek yogurt Handful of almonds and **RX-2 Protein Shake (click Apple butter, celery and Unsalted pumpkin seeds
SNACK 1

here for recipe options) with blueberries or parfait with raspberries and a bunch of grapes with a here for recipe options) fat free cheddar wedges, and a few dried apricots,
or swap in any other “A-X strawberries, bottle of blueberries and a sprinkle wedge of low fat cheese, or swap in any other “A-X bottle of water bottle of water
Approved” snack from water of granola on top, bottle bottle of water Approved” snack from
another day of water another day

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Blackberry cottage cheese Bowtie pasta salad with Thai beef salad (with Grilled tuna with mixed Sliced turkey, lettuce, Burrito bowl made with Chicken vegetable soup
salad (1-2% cottage grilled chicken (tossed with lettuce, bean sprouts, greens, tomatoes, onions, tomato, onion, low fat shredded lean pork, pinto with a baked potato and
cheese, fresh blackberries, a pesto sauce and chick tomato, cucumber, red cubed boiled potato, olive cheese, and spicy mustard beans, fresh salsa, lettuce Mrs. Dash butter topping,
LUNCH

slivered almonds, mesclun peas), low fat Greek yogurt, onion, low sodium soy oil and vinegar, bottle of on whole wheat bread, low and fat free shredded bottle of water
greens, balsamic glaze), fat bottle of water sauce and chili flakes), water fat Greek yogurt, bottle of cheddar, brown rice, bottle
free Greek yogurt, bottle brown rice, bottle of water water of water
of water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Beef, turkey, tuna or Small can of tuna and an **RX-2 Protein Shake (click Raw veggies and hummus, Peach with fat free string Fat free ricotta cheese **RX-2 Protein Shake (click
SNACK 2

salmon jerky, bottle of apple, bottle of water here for recipe options) bottle of water cheese, bottle of water with cinnamon and here for recipe options)
water or swap in any other “A-X crushed almonds, bottle or swap in any other “A-X
Approved” snack from of water Approved” snack from
another day another day

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled sea scallops with a Grilled pork tenderloin, Roasted chicken breast Sirloin steak, sauteed Grilled halibut steak (w/ Sliced turkey breast, 90% lean ground beef
honey Dijon mustard dip, applesauce, roasted green (no skin), rosemary onions, mushrooms and squeezed lemon and olive mushroom couscous, meatballs (on whole wheat
butternut squash puree, beans with almond slices, roasted potatoes, honey broccoli (with garlic and oil), brown rice, sauteed grilled asparagus with pasta, with spicy tomato
DINNER

sautéed zucchini and baked sweet potato, salad drizzled sauteed carrots, olive oil), wild rice pilaf, spinach and onions, glass lemon and olive oil, baked sauce, fresh spinach,
onions, glass of water (with tomatoes, onions and salad w/ olive oil and glass of water of water sweet potato, glass of grated mozzarella cheese),
kale, vinegar, olive oil and vinegar, glass of water water glass of water
garlic), glass of water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

Air popped popcorn with Whole grain pretzels, Thinly sliced roasted turkey Air popped popcorn with Three hardboiled eggs Canned tuna with whole Applesauce and a handful
SNACK 3

cinnamon sugar, glass of spicy mustard, fat free wrapped around a pickle, hot sauce, glass of skim (2 with yolks removed), a wheat crackers, bottle of of walnuts, bottle of water
skim milk yogurt, bottle of water bottle of water milk banana, bottle of water water

Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION
30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime.

COLOR CODES: • PROTEIN • FIBROUS CARBOHYDRATES • HEALTHY FATS • STARCHY CARBOHYDRATES


COLOR CODES: PROTEIN STARCHY CARBOHYDRATES HEALTHY FATS FIBROUS CARBOHYDRATES

Charleston, Ar
joshscott3535 @ gmail.com 3
Josh Scott
WEEK 4

NOTES
NOTES
*RX-1 X-CITE: Take up to 1 scoop **RX-2 X-LR8: Take 2 scoops with milk or water within 45 minutes following

RX
RX
30 minutes prior to your workout. your workout. May also be used in addition as a snack or meal substitute.

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

NOTE: PLEASE SEE “SUPPLEMENTAL GUIDE” TO ADAPT YOUR WORKOUT PLAN AND MEAL PLAN TO YOUR SPECIFIC SCHEDULE!

If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY:
Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your
*RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2.
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM

Protein pancakes (with Turkey sausage with Pumpkin spice oatmeal Lox or smoked salmon and Omelet (2:1 egg white Breakfast protein shake Turkey bacon and
(with canned pumpkin, capers on a whole wheat to whole egg ratio), scrambled eggs (2:1 egg
BREAKFAST

RX-2 and oats) topped sautéed peppers, onions (with 2 scoops of French
with strawberries, banana, and mushrooms, whole cinnamon, nutmeg, walnuts bagel, low fat Greek yogurt (with spinach, tomatoes, Vanilla Bean RX-2 protein white to whole egg ratio)
whipped cream, maple wheat toast, scrambled and sliced apples), glass of with oats, glass of 1-2% and onions), paprika powder, fresh berries, with salsa, piece of whole
syrup drizzle, glass of 1-2% eggs (2:1 egg white to whole 1-2% milk,scrambled eggs milk, high grade omega-3’s hashbrowns, glass of 1-2% ground flaxseed, oats, and wheat toast and apple
milk, high grade omega-3’s egg ratio), glass of 1-2% with salsa, (2:1 egg white (see Jeff’s recommendation milk, high grade omega-3’s ice), high grade omega-3’s butter, glass of 1-2% milk,
(see Jeff’s recommendation milk, high grade omega-3’s to whole egg ratio) high here) (see Jeff’s recommendation (see Jeff’s recommendation high grade omega-3’s (see
here) (see Jeff’s recommendation) grade omega-3’s (see Jeff’s here) here) Jeff’s recommendation here)
recommendation here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

Raw veggies and hummus, Apple butter, celery and Peach with fat free string **RX-2 Protein Shake (click Low fat cottage cheese Low fat Greek yogurt **RX-2 Protein Shake (click
SNACK 1

bottle of water fat free cheddar wedges, cheese, bottle of water here for recipe options) with blueberries or parfait with raspberries and here for recipe options)
bottle of water or swap in any other “A-X strawberries, bottle of blueberries and a sprinkle or swap in any other “A-X
Approved” snack from water of granola on top, bottle Approved” snack from
another day of water another day

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Egg salad sandwich (2:1 Tuna salad (with low fat Grilled chicken with tomato, Chili (made with 90% lean Chicken, sautéed with Burrito bowl made with Thai beef salad (with
egg white to whole egg mayo) on a whole wheat cucumber and tahini ground beef, kidney beans, onions and mushrooms, shredded lean pork, pinto lettuce, bean sprouts,
ratio) on 2 slices of Ezekiel wrap, cannellini beans dressing inside a whole chili powder, cayenne with tomatoes, hot sauce beans, fresh salsa, lettuce tomato, cucumber, red
LUNCH

bread, low fat mayo, and on jasmine rice, bottle of wheat pita, low fat Greek pepper, canned tomatoes, and melted low fat Swiss and fat free shredded onion, low sodium soy
celery, topped with tomato water yogurt, bottle of water and cumin) topped with cheese in a whole wheat cheddar, brown rice, bottle sauce and chili flakes),
and lettuce, bottle of water grated parmesan, whole wrap, low fat Greek of water brown rice, bottle of water
wheat roll for dipping, yogurt, bottle of water
bottle of water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Unsalted pumpkin seeds **RX-2 Protein Shake (click Green apple with almond Beef, turkey, tuna or **RX-2 Protein Shake (click Small can of tuna and an Handful of almonds and
SNACK 2

and a few dried apricots, here for recipe options) butter, bottle of water salmon jerky, bottle of here for recipe options) apple, bottle of water a bunch of grapes with a
bottle of water or swap in any other “A-X water or swap in any other “A-X wedge of low fat cheese,
Approved” snack from Approved” snack from bottle of water
another day another day

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Lean ground beef tacos Grilled rosemary chicken Sauteed shrimp in red Turkey burger (with garlic Sushi (cucumber or tuna Sirloin steak, sauteed Grilled pork tenderloin,
(with black beans and breast (with marinara sauce pepper curry sauce, powder, sauteed onions rolls), ginger salad, spicy onions, mushrooms and applesauce, roasted green
grated cheddar cheese, and grated parmesan grilled jicama, roasted and mushrooms, tomato, edamame, glass of water broccoli (with garlic and beans with almond slices,
DINNER

lettuce and tomato on corn cheese on whole wheat broccoli with salt and lettuce, slice of low fat olive oil), wild rice pilaf, baked sweet potato, salad
tortillas), with Spanish rice, pasta), mixed greens salad, olive oil, glass of water Swiss cheese, on a whole glass of water (with tomatoes, onions and
glass of water glass of water wheat bun), Field green kale, vinegar, olive oil and
salad with vinaigrette, glass garlic), glass of water
of water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

Whole grain pretzels, Glass of skim milk and a Air popped popcorn with Three hardboiled eggs Thinly sliced roasted turkey Air popped popcorn with Canned tuna with whole
SNACK 3

spicy mustard, fat free banana cinnamon sugar, glass of (2 with yolks removed), a wrapped around a pickle, hot sauce, glass of skim wheat crackers, bottle of
yogurt, bottle of water skim milk banana, bottle of water bottle of water milk water

Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION
30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime.

COLOR CODES: • PROTEIN • FIBROUS CARBOHYDRATES • HEALTHY FATS • STARCHY CARBOHYDRATES


COLOR CODES: PROTEIN STARCHY CARBOHYDRATES HEALTHY FATS FIBROUS CARBOHYDRATES

Charleston, Ar
joshscott3535 @ gmail.com 4
Josh Scott
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