New York, Ny

fupacagu @ balanc3r.com
Birgit Wiegand
 WEEK 1

NOTES
*ATHLEAN RX2 can be used as a meal re- **ATHLEAN RX3 is the ideal last snack of the

RX
placement shake substitute for snacks 1 day to set the stage for optimal muscle repair,
or 2, in addition to your post-workout use recovery and growth. (click here for recipes)

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of oatmeal (add cinnamon fresh Bowl of oatmeal Whole wheat toast, egg white Bowl of Kashi Go Lean (or
+walnuts),skimmilk,scrambled jelly, high grade omega-3’s (see omelet (made with onions, blueberries and fat free cool (add cinnamon + (5 egg whites mixed other high protein cereal)
eggwhites,highgradeomega-3’s , peppers, mushrooms and whip, protein shake (skim walnuts), skim milk, in a glass bowl microwaved
protein shake (skim milk and 1 salsa), high grade omega-3’s milk and 1 scoop RX-2 XLR8), scrambled egg whites, on high for 4 minutes), high egg whites with salsa, high
high grade omega-3’s (see high grade omega-3’s (see grade omega-3’s’s grade omega-3’s’s
here), whole wheat toast, recommendation here) recommendation here)
bottle of water
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 here peanut butter sandwich *1% cottage cheese, ripe peanut butter sandwich *RX-2 Protein Shake (click peanut butter sandwich *Bag of homemade trail mix
SNACK 1

for recipe options) or swap in any on whole wheat bread, bottle banana, bottle of water on whole wheat bread, here for recipe options) on whole wheat bread, (coconut, almonds, Kashi Go
other“A-XApproved”snackfrom of water bottle of water or swap in any other “A-X bottle of water Lean cereal, walnuts, sprinkle
another day Approved” snack from a few chocolate chips)
another day

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

Grilledchickenonawholewheat Canned tuna in water (mix with Turkey burger with onions, Grilled chicken on a Canned tuna in water (mix Turkey burger with onions, Grilled chicken on a
LUNCH

wrap with lettuce, tomato and lemon juice and black pepper) lettuce, tomato, and fat free whole wheat wrap with with lemon juice and black lettuce, tomato, and fat free whole wheat wrap with
salsa, bottle of water add fat free mayo put on whole swiss cheese, fat free yogurt, lettuce, tomato, and salsa, pepper) add fat free mayo put swiss cheese, fat free yogurt, lettuce, tomato, and salsa,
wheat bread, bottle of water bottle of water fat free yogurt, bottle of on whole wheat bread, bottle bottle of water fat free yogurt, bottle of
water of water water

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

*Plain greek yogurt (Chobani, *Plain greek yogurt (Chobani, *RX-2 Protein Shake (click peanut butter sandwich *Turkey or beef jerky, saltine peanut butter sandwich *RX-2 Protein Shake (click
SNACK 2

Oikos, etc.) with honey and Oikos, etc.) with honey and here for recipe options) on whole wheat bread, crackers, bottle of water on whole wheat bread, here for recipe options)
almonds, bottle of water almonds, bottle of water or swap in any other “A-X bottle of water bottle of water or swap in any other “A-X
Approved” snack from 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

Grilledahitunasteak,edamame, Cajun chicken breast, cous Grilled ahi tuna steak, Top round or grilled sirloin Cajun chicken breast, cous Lemon grilled chicken, brown Grilled pork chop,
DINNER

jasmine rice, sauteed broccoli, cous, baked sweet potato, edamame, jasmine rice, steak, baked sweet potato, cous, baked sweet potato, rice, grilled vegetable mix, applesauce, grilled portobello
bottle of water mixed grilled veggies, bottle sauteed broccoli, grilled asparagus, bottle of mixed grilled veggies, bottle bottle of water mushrooms, baked sweet
of water bottle of water water of water potato, bottle of water

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

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
**12 ounce glass of skim or 1% **Nofatcottagecheeseorricotta **1-2 pieces of fat free string **Thinly sliced roasted turkey **12 ounce glass of skim or **Air popped popcorn with **Air popped popcorn with
milkandasmallbananaorberries cheese with cinnamon and a few cheese and grapes wrapped around a pickle with 1% milk and a small banana Molly McButter seasoning, cinnamon sugar, bottle of
crushed almonds cayenne pepper or berries bottle of water water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
A good minimum daily water Carbs are not tne enemy! Frequent meals is crucial for Avoid the alcohol if possible. Fats slow down digestion. All fruit is not created equal. Ounce for ounce, almonds
recommendation is one half Don’t treat them as such. In steadying the metabolism One night of heavy drinking is Not a good idea to include Avoid dried fruit whenever have by far the most protein
TIPS

your bodyweight in ounces. fact, they will help you power and turning your body into a them in your post workout you can have the fresh ver- of any of the nuts…by almost
For example, 180 pound guy through your workouts for fat burning furnace one week of intense weight meal, when quick absorption sion. Dried fruits are loaded two times its nearest com-
should drink 90 oz. or more serious muscle gains! training! is key! with sugars, calories, and petitor!
unhealthy nitrates

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New York, Ny
fupacagu @ balanc3r.com 1
Birgit Wiegand
 WEEK 2
*ATHLEAN RX2 can be used as a meal re- **ATHLEAN RX3 is the ideal last snack of the

NOTES
RX
placement shake substitute for snacks 1 day to set the stage for optimal muscle repair,
or 2, in addition to your post-workout use recovery and growth. (click here for recipes)

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Kashi Heart to Bowl of oatmeal Breakfast smoothie- made Whole wheat toast, egg white Turkey bacon, whole wheat Bowl of oatmeal
Heart cereal (add cinnamon + with 2 cups of skim milk, applesauce, high grade (5 egg whites mixed toast, scrambled egg whites (add cinnamon +
high grade omega-3’s (see walnuts), skim milk, banana, fresh strawberries omega-3’s in a glass bowl microwaved skim milk, high walnuts), skim milk,
scrambled egg whites, and 1 scoop Rx-2 XLR8 or recommendation here) on high for 4 minutes), high grade omega-3’s’s scrambled egg whites,
fat free yogurt high grade omega-3’s (see vanilla greek yogurt, high protein shake (skim milk and grade omega-3’s’s recommendation here) high grade omega-3’s (see
grade omega-3’s 1 scoop Rx-2 XLR8) 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
SNACK 1

*25-30 grapes, low fat moz-
zarella string cheese, bottle
of water
*RX-2 Protein Shake (click
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day
*Almonds and apricots (mix
about 10 dried apricots with
20-25 almonds in a bag),
bottle of water
*RX-2 Protein Shake (click
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day
*Plain greek yogurt (Chobani,
Oikos, etc.) with sliced
peaches and almonds, bottle
of water
*RX-2 Protein Shake (click
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day
*RX-2 Protein Shake (click
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day

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

Turkey burger with onions, Grilled chicken on a whole Mixed green salad with (made with Sashimi lunch over brown Grilled chicken on a whole Roasted Turkey Breast
LUNCH

lettuce, tomato, and fat free
swiss cheese, fat free yogurt,
bottle of water
wheat wrap with onions and
BBQ sauce, fat free yogurt,
bottle of water
grilled salmon, lemon, and fat free mayo to prepare) on rice and edamame, light soy wheat wrap with onions and (leftovers from dinner) on
black pepper, bottle of water whole wheat pita with crai- sauce, bottle of water BBQ sauce, fat free yogurt, whole wheat bread with
bottle of water cranberry sauce, lettuce,
sins, apple, bottle of water
black pepper, and slivered
almonds

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

SNACK 2

*RX-2 Protein Shake (click
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day
*1% cottage cheese, 1 ripe
banana, bottle of water
*RX-2 Protein Shake (click
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day
*Peanut butter, sliced green
apple, bottle of water
*RX-2 Protein Shake (click
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day
*Turkey or beef jerky, saltine *Plain greek yogurt (Chobani,
crackers, bottle of water Oikos, etc.) with honey and
almonds, bottle of water

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

Grilled salmon steak Top round or grilled sirloin Grilled salmon steak ( Turkey burger on a whole Cajun chicken breast, cous Roasted turkey breast, Grilled pork chop,
DINNER

teriyaki drizzle), brown rice, steak, baked sweet potato, teriyaki drizzle), brown rice, wheat bun with A-1 steak cous, baked sweet potato, sweet potato mash, cran- applesauce, grilled portobello
sauteed broccoli, bottle of grilled asparagus, bottle of sauteed broccoli, bottle of sauce, baked “sweet potato” mixed grilled veggies, bottle berry sauce, grilled zucchini, mushrooms, baked sweet
water water water fries, bottle of water of water bottle of water potato, bottle of water

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

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
**1% cottage cheese, fresh ** Greek yogurt, hand full of **Beef jerky or turkey jerky, **Small Bowl of Kashi Go **1% cottage cheese, fresh **Air popped popcorn with **Air popped popcorn with
strawberries, bottle of water crushed almonds bottle of water Lean (or other high protein strawberries, bottle of water ranch powder, bottle of water cajun spices, bottle of water
skim milk

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Chestnuts are the only Macadamia Nuts are the Pears are the least likely If you must, the Miller Are you or your children It is recommended that A measly serving of large
TIPS

low-fat nut, with just one
gram of fat and 70 calories
per ounce
highest on the other hand,
with 19 grams of fat and 199
calories per ounce!
fruit to cause an allergy!
Most babies start with pears
for just this reason. At just
100 calories…it’s ideal for
you as well
Genuine Draft Lite (MGD 64) gamers? If so, take you keep your daily sodium French Fries from
is the lowest calorie, best advantage of the Wii intake under 2300 mg. How McDonalds will cost you 570
tasting beer rated in a recent Boxing’s ability to burn 110 much is that? Just 1 calories and 30 grams of
survey of beer drinkers calories every 15 minutes! teaspoon! saturated fat!

COLOR CODES: · PROTEIN · S TA R C H Y C A R B O H Y D R AT E S · H E A LT H Y FAT S · F I B R O U S C A R B O H Y D R AT E S

New York, Ny
fupacagu @ balanc3r.com 2
Birgit Wiegand

M O N D AY
N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM
BREAKFAST
Bowl of oatmeal with 1
scoop RX-2 XLR8, high
grade omega-3’s
recommendation here), glass
of skim milk
9:30 AM
*Plain greek yogurt (Cho-
SNACK 1
bani, Oikos, etc) with honey
and almonds, apple, bottle
of water
12:00 PM
Mixed green salad with
LUNCH
grilled chicken, pineapple,
and orange slices, bag of
pretzels, bottle of water
3:00 PM
*RX-2 Protein Shake (click
SNACK 2
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day
6:00 PM
Grilled halibut steak
DINNER
squeezed lemon), brown
rice, sauteed spinach, bottle
of water
9:00 PM
RECONSTRUXION
SNACK 3
OR
**12 ounce glass of skim or
1% milk and a small banana
or berries
The “X” Factor Tip
Fast food restaurants use
the colors yellow, red and
TIPS
orange, because those are
the colors that stimulate the
appetitie the most
COLOR CODES:
New York, Ny
fupacagu @ balanc3r.com
Birgit Wiegand
WEEK 3
*ATHLEAN RX2 can be used as a meal re- **ATHLEAN RX3 is the ideal last snack of the
NOTES
RX
placement shake substitute for snacks 1 day to set the stage for optimal muscle repair,
or 2, in addition to your post-workout use recovery and growth. (click here for recipes)
T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY
7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
Breakfast smoothie - Made Fat free granola bar, banana, Turkey bacon, whole wheat Scrambled egg whites, fat Bowl of oatmeal
with 2 cups of skim milk, glass of skim milk, high toast, scrambled egg whites free mozzarella, salsa, sugar free maple syrup and (add cinnamon +
- grade omega-3’s skim milk, high skim milk pumpkin butter, skim milk walnuts), skim milk,
ries, and 1 scoop Rx-2 XLR8 recommendation here) grade omega-3’s high grade omega-3’s (see high grade omega-3’s (see scrambled egg whites,
or vanilla greek yogurt, high recommendation here) high grade omega-3’s (see
grade omega-3’s
recommendation here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM
*RX-2 Protein Shake (click *1% cottage cheese, ripe *Bag of homemade trail mix *25-30 grapes, low fat moz- *RX-2 Protein Shake (click
here for recipe options) banana, bottle of water on whole wheat bread, (coconut, almonds, Kashi zarella string cheese, bottle here for recipe options)
or swap in any other “A-X bottle of water Go Lean cereal, walnuts, of water or swap in any other “A-X
Approved” snack from sprinkle a few chocolate Approved” snack from
another day chips) another day
12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM
Turkey breast on a whole Peanut butter and jelly Grilled chicken on a whole Mixed green salad (made with Grilled chicken on a whole
wheat wrap with hot sandwich on whole wheat wheat wrap with grilled veg- with grilled chicken, fat free mayo to prepare) on wheat wrap, with mango
mustard and fat free swiss bread, fat free yogurt, gies, bag of pretzels, bottle pineapple, and orange whole wheat pita with crai- slices and black pepper, fat
cheese, fat free yogurt, bottle of water of water slices, bag of pretzels, sins, apple, bottle of water free yogurt, bottle of water
bottle of water
bottle of water
3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM
*Turkey or beef jerky, saltine *RX-2 Protein Shake (click *Bag of homemade Trail Mix *RX-2 Protein Shake (click *No fat cottage cheese or
crackers, bottle of water here for recipe options) on whole wheat bread, (coconut, almonds, Kashi here for recipe options) ricotta cheese with
or swap in any other “A-X bottle of water Go Lean cereal, walnuts, or swap in any other “A-X cinnamon and a few crushed
Approved” snack from sprinkle a few chocolate Approved” snack from almonds
another day chips) another day
6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM
Grilled pork chop, apple- Fresh Pasta with roasted Grilled Sirloin Steak with Grilled chicken breast with Grilled ahi tuna steak, eda- Baked chicken breast, sweet
sauce, grilled portobello red tomato sauce and garlic and A-1 steak sauce roasted apple and onion, mame, jasmine rice, sauteed potato fries (baked in the
mushrooms, baked sweet grilled oregano chicken, Baked Sweet Potato, cous cous, sweet potato, broccoli, and a bottle of oven with a coating of PAM),
potato, bottle of water bottle of water sauteed broccoli, bottle of
mixed grilled veggies, bottle water mixed grilled veggies, bottle
water
of water of water
9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM
RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
OR OR OR OR OR OR
**No fat cottage cheese or **1-2 pieces of Fat Free string **Thinly sliced roasted turkey **12 ounce glass of skim or **Air popped popcorn with **Air popped popcorn with
ricotta cheese with cinnamon cheese and grapes wrapped around a pickle with 1% milk and a small banana drizzled honey, bottle of garlic powder and hot sauce,
and a few crushed almonds cayenne pepper or berries water bottle of water
The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Try to get 30-40 grams of Milk loses 80% of its There is three times as much Just a 3% decline in body Yet another reason to eat Don’t worry about eating the
hydration can cause a 10% whole food instead of pro- dye on your Grade A meat.
does it slow down food with just 30 minutes of light as there is in one red bull! decrease in strength and 8% cessed. In the USA it costs It’s actually edible and made
absorption (and therefore exposure! Buy your milk in Clever marketing for red decrease in speed! 200 times more for a pound from grape skins!
control blood sugar) but it the opaque plastic bottles bull would have you believe of potato chips than a pound
will ramp up the metabolism otherwise of potatoes
· PROTEIN · S TA R C H Y C A R B O H Y D R AT E S · H E A LT H Y FAT S · F I B R O U S C A R B O H Y D R AT E S
3
 WEEK 4
*ATHLEAN RX2 can be used as a meal re- **ATHLEAN RX3 is the ideal last snack of the

NOTES
RX
placement shake substitute for snacks 1 day to set the stage for optimal muscle repair,
or 2, in addition to your post-workout use recovery and growth. (click here for recipes)

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Oatmeal Power Shake (made Bowl of Kashi Heart to Heart Bowl of oatmeal (add cinna- Bowl of Kashi Go Lean (or with pumpkin Whole wheat french toast Scrambled egg whites,
with 12 ounces skim milk, cereal high mon + walnuts), skim milk, other high protein cereal) butter, protein shake (skim (dipped in egg beaters) with turkey bacon, whole wheat
- grade omega-3’s scrambled egg whites skim milk, scrambled egg milk, banana and 1 scoop sugar free maple syrup, toast, glass of skim milk,
berries, and 1 scoop Rx-2 recommendation here), fat sauce, high grade omega-3’s whites with salsa, high grade Rx-2 XLR8), high grade glass of skim milk, high high grade omega-3’s (see
XLR8 or plain yogurt), high free greek yogurt omega-3’s - omega-3’s - grade omega-3’s
grade omega-3’s here), fat free greek yogurt mendation here) mendation here) 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

*A bag of pretzels with spicy *RX-2 Protein Shake (click *RX-2 Protein Shake (click *RX-2 Protein Shake (click *Peanut butter, sliced green *Plain greek yogurt (Cho- *Walnuts and apricots
SNACK 1

mustard, fat free yogurt, here for recipe options) here for recipe options) here for recipe options) apple, bottle of water bani, Oikos, etc) with sliced (mix about 10 dried apricots
bottle of water or swap in any other “A-X or swap in any other “A-X or swap in any other “A-X peaches and almonds, bottle with 10-12 walnuts in a bag),
Approved” snack from Approved” snack from Approved” snack from of water bottle of water
another day 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 on a whole Pasta salad with citrus Egg white and pepper om- Canned tuna in water (mix Steak and cheese wrap (on Cajun grilled chicken on Peanut butter and jelly
LUNCH

wheat wrap with spinach, grilled chicken and low-fat elet on a whole wheat wrap with lemon juice and black a whole wheat wrap, slice a whole wheat wrap with sandwich on whole wheat
sun-dried tomatoes and vinaigarette, bottle of water with fat free swiss cheese, pepper) add fat free mayo lettuce, tomato, and salsa, bread, fat free yogurt, bottle
pepper, fat free yogurt, fat free yogurt, bottle of and put on whole wheat onions & peppers) add low bottle of water of water
bottle of water water bread, bottle of water fat mozzarella

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 *Turkey or beef jerky, saltine *A bag of pretzels with spicy *Plain greek yogurt (Cho- *RX-2 Protein Shake (click *A couple of bunches of *Plain greek yogurt (Cho-
SNACK 2

here for recipe options) crackers, bottle of water mustard, fat free yogurt, bani, Oikos, etc) with honey here for recipe options) grapes with a wedge of bani, Oikos, etc) with honey
or swap in any other “A-X bottle of water and almonds, bottle of water or swap in any other “A-X laughing cow or baby ebel and almonds, bottle of water
Approved” snack from Approved” snack from cheese, 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

Grilled shrimp, angel hair Top round or grilled sirloin wilted Grilled pork chop, apple- Chicken parmesan lite Turkey sausage with Chicken cacciatore lite
DINNER

pasta, garlic and olive oil, steak, baked sweet potato, garlic spinach, brown rice, sauce, grilled portobello (made with grilled chicken red peppers and onions (made with mushrooms,
bottle of water grilled asparagus, bottle of bottle of water mushrooms, baked sweet and fat free mozzarella baked sweet potato, bottle tomatoes, onions, peppers),
water potato, bottle of water cheese), black beans and of water brown rice, bottle of water
rice, bottle of water

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

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
**1% cottage cheese, fresh **Greek yogurt, handfuls of **Beef jerky or turkey jerky, **Small bowl of Kashi Go **1% cottage cheese, fresh **Air popped popcorn **Air popped popcorn with
strawberries, bottle of water crushed almonds bottle of water Lean (or other high protein strawberries, bottle of water sprinkled with parmesan sprinkled sea salt, bottle
cereal) in cheese, bottle of water of water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Horseradish is a virtual Most of today’s “Protein Think all sushi is healthy? Think the spicy tuna roll is Want to make this all worse? There is as much sugar in 2
calorie free way to add two hours of a meal you will Wrong. There are 300 bad? Don’t even think about The average person glasses of orange juice as
TIPS

spice to your meal without drastically decrease your candy bars. Detour bars, Oh calories and 11 grams of fat getting ‘tempura’ anything! consumes 2-3 rolls (12-18 there is in one can of soda!
ability to absorb the iron in Yeah, and many others are in a spicy tuna roll! There are 520 calories and pieces) when they go out
wasabi mayo the meal you just ate! cluprits to avoid. 21 grams of fat in a shrimp for sushi!
tempura roll!

COLOR CODES: · PROTEIN · S TA R C H Y C A R B O H Y D R AT E S · H E A LT H Y FAT S · F I B R O U S C A R B O H Y D R AT E S

New York, Ny
fupacagu @ balanc3r.com 4
Birgit Wiegand

M O N D AY
N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM
BREAKFAST
Bowl of oatmeal, (add
cinnamon + Walnuts), skim
milk, scrambled egg whites,
high grade omega-3’s (see
9:30 AM
*Turkey or beef jerky, saltine
SNACK 1
crackers, bottle of water
12:00 PM
Grilled chicken on a whole
LUNCH
wheat wrap with onions and
BBQ sauce, fat free yogurt,
bottle of water
3:00 PM
*RX-2 Protein Shake (click
SNACK 2
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day
6:00 PM
Grilled ahi tuna steak,
DINNER
edamame, jasmine rice,
sauteed broccoli, and a bottle
of water
9:00 PM
RECONSTRUXION
SNACK 3
OR
**12 ounce glass of skim or
1% milk and a small banana
or berries
The “X” Factor Tip
If you get indigestion don’t
take an antacid. You can
TIPS
neutralize the acids with
some raw vegetables (like
carrots) without the side
COLOR CODES:
New York, Ny
fupacagu @ balanc3r.com
Birgit Wiegand
*ATHLEAN RX2 can be used as a meal re-
NOTES
RX
placement shake substitute for snacks 1
or 2, in addition to your post-workout use
T U E S D AY W E D N E S D AY
7:00 AM 7:00 AM
high grade omega-3’s omelet (made with onions,
peppers, mushrooms and
here) protein shake (skim salsa), high grade omega-3’s
milk and 1 scoop Rx2 XLR8,
) here), whole wheat toast, and
a bottle of water here)
9:30 AM 9:30 AM
peanut butter sandwich *25-30 grapes, low fat moz-
on whole wheat bread, zarella string cheese, bottle
bottle of water of water
12:00 PM 12:00 PM
Canned tuna in water (mix Turkey burger with onions,
with lemon juice and black lettuce, tomato, and fat free
pepper) add fat free mayo put swiss cheese, fat free yogurt,
on whole wheat bread, bottle bottle of water
of water
3:00 PM 3:00 PM
peanut butter sandwich *RX-2 Protein Shake (click
on whole wheat bread, here for recipe options)
bottle of water or swap in any other “A-X
Approved” snack from
another day
6:00 PM 6:00 PM
Cajun chicken breast, cous Grilled ahi tuna steak,
cous, baked sweet potato, edamame, jasmine rice,
mixed grilled veggies, and a sauteed broccoli, and a bottle
bottle of water of water
9:00 PM 9:00 PM
RECONSTRUXION RECONSTRUXION
OR OR
**1-2 pieces of fat free string **1-2 pieces of fat free string
cheese and grapes cheese and grapes
The “X” Factor Tip The “X” Factor Tip
Omega 3’s are essential to
Did you know that tabasco, a healthy diet and joints.
chili powder, hot sauces, 1-2 grams a day of a high
etc. all increase the metabo-
lism as they crank up body (1200 mg is best) is vital
temp?
· PROTEIN · S TA R C H Y C A R B O H Y D R AT E S
WEEK 5
**ATHLEAN RX3 is the ideal last snack of the
day to set the stage for optimal muscle repair,
recovery and growth. (click here for recipes)
T H U R S D AY F R I D AY S AT U R D AY S U N D AY
7:00 AM 7:00 AM 8:00 AM 8:00 AM
Bowl of oatmeal, (add Whole wheat toast, egg white Bowl of Kashi Go Lean (or
blueberries and fat free cool cinnamon + Walnuts), skim (5 egg whites mixed other high protein cereal)
whip, protein shake (skim milk, scrambled egg whites, in a glass bowl microwaved
milk and 1 scoop RX-2 XLR8) high grade omega-3’s (see on high for 4 minutes), high egg whites with salsa, high
and high grade omega-3’s grade omega-3’s grade omega-3’s
recommendation here) recommendation here)
9:30 AM 9:30 AM 10:30 AM 10:30 AM
peanut butter sandwich *RX-2 Protein Shake (click peanut butter sandwich *RX-2 Protein Shake (click
on whole wheat bread, here for recipe options) on whole wheat bread, here for recipe options)
bottle of water or swap in any other “A-X bottle of water or swap in any other “A-X
Approved” snack from Approved” snack from
another day another day
12:00 PM 12:00 PM 1:00 PM 1:00 PM
Grilled chicken on a Canned tuna in water (mix Turkey burger with onions, Grilled chicken on a
whole wheat wrap with with lemon juice and black lettuce, tomato, and fat free whole wheat wrap with
lettuce, tomato, and salsa, pepper) add fat free mayo put swiss cheese, fat free yogurt, lettuce, tomato, and salsa,
fat free yogurt, bottle of on whole wheat bread, bottle bottle of water fat free yogurt, bottle of
water of water water
3:00 PM 3:00 PM 4:00 PM 4:00 PM
peanut butter sandwich *1% cottage cheese, ripe peanut butter sandwich *No fat cottage cheese or
on whole wheat bread, banana, bottle of water on whole wheat bread, ricotta cheese with
bottle of water bottle of water cinnamon and a few crushed
almonds
6:00 PM 6:00 PM 6:30 PM 6:30 PM
Top round or grilled sirloin Cajun chicken breast, cous Lemon grilled chicken, brown Grilled pork chop,
steak, baked sweet potato, cous, baked sweet potato, rice, grilled vegetable mix, applesauce, grilled portobello
grilled asparagus, bottle of mixed grilled veggies, and a bottle of water mushrooms, baked sweet
water bottle of water potato, bottle of water
9:00 PM 9:00 PM 9:30 PM 9:30 PM
RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
OR OR OR OR
**Thinly sliced roasted turkey **12 ounce glass of skim or **Air popped popcorn with **Air popped popcorn with
wrapped around a pickle with 1% milk and a small banana Molly McButter seasoning, cinnamon sugar, bottle of
cayenne pepper or berries bottle of water water
The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Clams are extremely high in Egg whites cook great in a Pop your popcorn with Meal replacement drinks
Vitamin-B12! With none of microwave! Put 5 in a glass are best taken within 1 hour
the cholesterol of shrimp, bowl, mix with spices and prevent sticking (only 30 after your workout. Take the
salsa and microwave on calories) and then mix with Progradestrength Lean
powerhouses! high for 4 minutes! your spices or sweeteners! during this time for max
· H E A LT H Y FAT S · F I B R O U S C A R B O H Y D R AT E S
5
 WEEK 6
*ATHLEAN RX2 can be used as a meal re- **ATHLEAN RX3 is the ideal last snack of the

NOTES
RX
placement shake substitute for snacks 1 day to set the stage for optimal muscle repair,
or 2, in addition to your post-workout use recovery and growth. (click here for recipes)

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of oatmeal with 1 scoop Breakfast smoothie (2 cups Whole wheat toast, egg Turkey bacon, whole wheat Bowl of oatmeal (add
RX-2 XLR8, glass of skim milk, applesauce, high grade omega- of skim milk, and high (5 egg whites toast, scrambled egg whites cinnamon + walnuts), skim
high grade omega-3’s 3’s,proteinshake(skimmilkand1 fresh strawberries and grade omega-3’s mixed in a glass bowl and skim milk, high milk, scrambled egg whites,
recommendation here) scoop Rx-2 XLR8) 1 scoop Rx-2 XLR8 or recommendation here), microwaved on high for grade omega-3’s high grade omega-3’s (see
vanilla greek yogurt, high protein shake (skim milk and 4 minutes), high grade recommendation here)
grade omega-3’s 1 scoop Rx-2 XLR8 or whey omega-3’s
recommendation here) powder) recommendation here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM
*Plain greek yogurt (Chobani, *RX-2 Protein Shake (click here *Almonds and apricots (mix *RX-2 Protein Shake (click *Plain greek yogurt (Cho- *RX-2 Protein Shake (click *RX-2 Protein Shake (click
SNACK 1

Oikos, etc) with sliced peaches for recipe options) or swap in any about 10 dried apricots with here for recipe options) bani, Oikos, etc) with sliced here for recipe options) here for recipe options)
and almonds, bottle of water other“A-XApproved”snackfrom 20-25 almonds in a bag), or swap in any other “A-X peaches and almonds, bottle or swap in any other “A-X or swap in any other “A-X
another day bottle of water Approved” snack from of water Approved” snack from Approved” snack from
another day 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

Mixed green salad with grilled (made with fat Mixed green salad (made with Sashimi lunch over brown Grilled chicken on a whole Roasted turkey breast
LUNCH

chicken, pineapple, and orange free mayo to prepare) on whole with grilled salmon, fat free mayo) on whole rice and edamame, light soy wheat wrap with onions and (leftovers from dinner) on
slices, bag of pretzels, bottle wheat pita with craisins, apple, lemon, and black pepper, wheat bread, lettuce, sauce, bottle of water BBQ Sauce, fat free yogurt, whole wheat bread with
of water bottle of water bottle of water tomato, onion, bottle of bottle of water cranberry sauce, lettuce,
water black pepper, and slivered
almonds

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 here *Peanut butter, sliced green
SNACK 2

*RX-2 Protein Shake (click
for recipe options) or swap in any apple, bottle of water here for recipe options)
other“A-XApproved”snackfrom or swap in any other “A-X
another day Approved” snack from
another day
*Peanut butter, sliced green
apple, bottle of water
*RX-2 Protein Shake (click
here for recipe options)
or swap in any other “A-X
Approved” snack from
another day
*Turkey or beef jerky, saltine *Plain greek yogurt (Cho-
crackers, bottle of water bani, Oikos, etc) with honey
and almonds, bottle of water

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

Grilledhalibutsteak Turkey burger on a whole wheat Grilled salmon steak Turkey burger on a whole Cajun chicken breast, cous Roasted turkey breast, Grilled pork chop, apple-
DINNER

lemon), brown rice, sauteed bun with A-1 steak sauce, baked teriyaki drizzle), brown rice, wheat bun with A-1 steak cous, baked sweet potato, sweet potato mash, cran- sauce, grilled portobello
spinach, bottle of water “sweet potato” fries, bottle of sauteed broccoli, bottle of sauce, baked “sweet potato” mixed grilled veggies, and a berry sauce, grilled zucchini, mushrooms, baked sweet
water water fries, bottle of water bottle of water bottle of water potato, bottle of water

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

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
**12 ounce glass of skim or 1% **Small bowl of Kashi Go Lean **Beef jerky or turkey jerky, **Small bowl of Kashi Go **1% cottage cheese, fresh **Air popped popcorn with **Air popped popcorn with
milkandasmallbananaorberries (or other high protein cereal) in bottle of water Lean (or other high protein strawberries, bottle of water ranch powder, bottle of water cajun spices, bottle of water
skim milk skim milk

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
No need to be afraid of Always keep your favorite Having a recovery drink prior Slice up a sweet potato into Go light on the “light” soy Things like Rice, Sweet
TIPS

red meat if you’re trying to
get shredded. Sirloin Tips
and Top Round have nearly
the same amount of fat as
chicken breast
spices on hand. They are
ultra convenient and add
the need for fatty butter or
sauces
to bed sets the stage for fry size pieces. Spray a sauce. Even though it has Potato Mash, Cous Cous, protein without butter or
optimal nutrient delivery baking sheet with PAM, add half the sodium of regular etc. can be made in bulk on sauces? Use the outdoor
when it’s needed the most… salt and pepper and bake at soy sauce, it still has almost Sunday and used throughout
at rest! around 425°F for 10 minutes 400 mg per teaspoon! the week without the fat!

COLOR CODES: · PROTEIN · S TA R C H Y C A R B O H Y D R AT E S · H E A LT H Y FAT S · F I B R O U S C A R B O H Y D R AT E S

New York, Ny
fupacagu @ balanc3r.com 6
Birgit Wiegand
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