Whole body transformation
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The document outlines a comprehensive weekly fitness and nutrition plan that includes daily exercise routines and meal preparations. Each day features specific workouts targeting different muscle groups along with detailed recipes for breakfast, snacks, lunch, and dinner, focusing on whole foods and nutritional balance. The plan encourages a variety of ingredients and preparation methods to promote overall body transformation and health.
Whole body transformation
- 2. MONDAY BREAKFAST - FAT PUDDING AVOCADO RAW HONEY VANILLA EXTRACT FRESH LEMON GRASS COCONUT WATER 2 BANANAS CINNAMON BLEND UNTIL SMOOTH
- 3. MONDAY TRICEPS PUSHDOWN (4 SETS X 10 REPS) SNACK GUACARRIBA 2 AVOCADOS LEMON JUICE HIMALAYAN/KELP SALT ONION GARLIC BLEND THE FIRST 3 INGREDIENTS AND MINCE THE GARLIC AND ONIONS IN THE DIP. EAT WITH CHOICE OF RAW VEGETABLES.
- 4. MONDAY SHOULDERS UPRIGHT ROW (4 SETS 10 REPS) LUNCH 5 GRAIN TABOULEH HEMP CHIA BROWN RICE NOODLES BUCKWHEAT QUINOA PARSLEY KALE RED ONION TOMATO COCONUT OIL LEMON JUICE HIMALAYAN SALT, BLACK PEPPER MINT RINSE AND BOIL ALL 5 GRAINS. CHOP THE KALE AND COOK WITH THE GRAINS IN COCONUT OIL. CHOPP THE REST OF THE VEGETABLES, TOSS IN THE PAN WITH THE KALE. TURN OFF THE HEAT, AND TOSS ALL INGREDIENTS WITH LEMON JUICE, SALT, AND PEPPER. ENJOY
- 5. MONDAY QUADS LEG EXTENSION (3 SETS X 10 REPS) SNACK ZUCCHINI CHIPS ZUCCHINI AVOCADO OIL HIMALAYAN/KELP SALT THYME OREGANO LEMON GRASS BASIL PEEL ZUCCHINI, CUT INTO THIN STRIPS. PLACE ON BAKING TRAY TOSSED IN OIL. BAKE FOR 30 MINUTES AT 300F
- 6. MONDAY BACK LATERAL PULL DOWN (4 SETS X 10 REPS) GARLIC AVOCADO OIL ONION RED SKIN POTATO BOK CHOY BELL PEPPERS TOMATO BASIL EGGS HIMALAYAN SALT, BLACK PEPPER CHOP, SAUTEE FIRST 7 INGREDIENTS TOGETHER. ADD BASIL, EGGS. SEASON TO TASTE WITH SALT AND PEPPER. DINNER POLISH POTATO AND EGGS
- 7. MONDAY BICEPS DUMBBELL INCLINE CURL (4 SETS X 10 REPS) SNACK CHOCOLATE SMOOTHIE BANANA BLUEBERRIES FRESH HEMP MILK WHEAT GRASS COCOA POWDER RAW HONEY COMBINE ALL INGREDIENTS, BLEND UNTIL SMOOTH.
- 8. MONDAY HAMSTRINGS LYING LEG CURL (3 SETS X 10 REPS) AVOCADO OIL GARLIC ONION BELL PEPPER MUSHROOMS TOMATO EGGS HIMALAYAN SALT, BLACK PEPPER BREAKFAST VEGETABLE OMELETTE
- 9. MONDAY ABS- REVERSE CRUNCH (4 SETS X 15 REPS) SNACK - RED BUTTON SMOOTHIE BANANA GROUND FLAX SEEDS CHIA SEEDS CAYENNE PEPPER POMEGRANATE SEEDS COCONUT OIL DATE BLEND UNTIL SMOOTH
- 10. MONDAY CALVES STANDING CALF RAISE (4 SETS 10 REPS) GREEN CABBAGE COCONUT OIL GARLIC ONION RED CABBAGE RAISINS AVOCADO MAPLE SYRUP HIMALAYAN SALT, PINCH LEMON JUICE SAUTEE FIRST 4 INGREDIENTS UNTIL CABBAGE IS SOFT. ADD THE REST OF THE INGREDIENTS WITH HEAT TURNED OFF. TOP WITH AVOCADO. ENJOY LUNCH LIVER SWEEP WARM CABBAGE
- 11. WEDNESDAY LEGS SQUAT (4 SETS X 8 REPS) SNACK - ENZYMATIC SMOOTHIE PINEAPPLE PAPAYA BANANA HEMP SEEDS FLAX SEEDS COCONUT OIL BLEND ALL INGREDIENTS UNTIL SMOOTH.
- 12. WEDNESDAY CHEST DUMBBELL BENCH PRESS (4 SETS X 8 REPS) DINNER FLAX FALAFEL 3 TBSP OF GROUND FLAX SEEDS CUP OF WATER 2 CUPS OF COOKED QUINOA 3 TBSP OF NUTRITIONAL YEAST 2 TSP OF MISO PASTE 1 TSP TAHINI (SESAME SEED BUTTER) 1 TBSP OF DICED ONION 1 GARLIC CLOVE 村 CUP MINCE PARSLEY 1 TSP OF OREGANO 2 TBSP MELTED COCONUT OIL MIX TOGETHER THE GROUND FLAX AND WATER IN A SMALL BOWL AND LET REST FOR 10 MINUTES TO FORM A GEL. HEAT OVEN TO BROIL. COMBINE QUINOA, NUTRITIONAL YEAST, MISO PASTE, TAHINI, ONIONS, GARLIC, AND MIX WELL. ADD THE FLAX GEL, ALONG WITH THE PARSLEY AND OREGANO. ROLL A HEAPING TBSP OF THE MIX INTO A BALL AND FLATTEN INTO 2 CIRCLES. LINE A BAKING TRAY, AND BRUSH WITH 1 TBSP OF COCONUT OIL. PLACE FALAFEL AND BRUSH COCONUT OIL ON THE TOPS. BROIL FOR 16 MINUTES, FLIPPING HALFWAY THROUGH. ENJOY WITH DIPPING SAUCE OF CHOICE.
- 13. WEDNESDAY BACK SEATED CABLE ROW (4 SETS X 8 REPS) SNACK NO BAKE CHOCOLATE COOKIES 村 CUP SHREDDED COCONUT 遜 CUP COCONUT FLOUR 2 TBSP OF COCOA POWDER 2 TBSP OF ORGANIC RAW CANE SUGAR PINCH OF SEA SALT 2 TBSP OF RAW ALMOND BUTTER 遜 TSP OF VANILLA EXTRACT 他 CUP OF MEDJOOL DATES, PITS REMOVED 1 他 OZ DARK CHOCOLATE, CHOPPED IN SMALL CHUNKS PLACE COCONUT, COCONUT FLOUR, COCOA POWDER, CANE SUGAR, SALT IN A FOOD PROCESSOR. ADD THE ALMOND BUTTER AND VANILLA EXTRACT, THEN ADD THE PITTED DATES ONE AT A TIME. DOUGH SHOULD BE STICKY. TRANSFER TO A BOWL AND ADD DARK CHOCOLATE CHUNKS. MAKE 1 TBSP BALLS, AND FLATTEN TO MAKE A COOKIE. ADD WATER IT THE DOUGH IS TO DRY.
- 14. WEDNESDAY SHOULDERS DUMBBELL OVERHEAD PRESS (4 SETS 8 REPS) OATS HEMP COCOA COCONUT OIL MAPLE SYRUP PUMPKIN SEEDS BANANA CRANBERRY SAUCE COOK OATS AND HEMP, ONCE SOFT ADD COCOA AND MAPLE SYRUP, STIR IN COCONUT OIL. ADD BANANA, SEEDS, GRANOLA (ROASTED OATS), AND CRANBERRY SAUCE. BREAKFAST FALL OAT DELIGHT
- 15. WEDNESDAY BICEPS BARBELL CURL (4 SETS X 8 REPS) SNACK GINGER BARK 遜 CUP OF PECANS 8 OZ OF DARK CHOCOLATE (MIN 70% DARK) 2 TSP OF FRESH GRATED GINGER HIMALAYAN/ SEA SALT PREHEAT OVEN TO 300F. SPREAD PECANS ON BAKING SHEET. COOK UNTIL THE NUTS ARE WARMED THROUGH, 6 MINUTES. LET COOL, CHOP. PLACE THE CHOCOLATE IN SAUCE PAN, COOK AT LOW TEMPERATURE, STIRRING UNTIL CHOCOLATE IS MELTED. STIR IN THE GINGER. POUR THE CHOCOLATE ONTO A NEW PREPARED BAKING SHEET AND SMOOTH IT OUT EVENLY. EVENLY SPRINKLE THE PECANS OVER THE CHOCOLATE, SPRINKLE WITH SALT. LET COOL FOR 2 HOURS, AND REFRIGERATE FOR 30 MINUTES. CUT INTO SQUARES.
- 16. WEDNESDAY TRICEPS LYING TRICEPS EXTENSION (4 SETS X 8 REPS) KIDNEY BEANS LENTILS WHITE POTATO GREEN CABBAGE CARROTS TOMATO ORGANIC STOCK OREGANO BASIL NUTRITIONAL YEAST HIMALAYAN SALT, BLACK PEPPER, CUMIN LUNCH BEAN SOUP
- 17. WEDNESDAY CALVES SEATED CALF (LEG PRESS MACHINE) RAISE (4 SETS X 15 REPS) SNACK SEAWEED SALAD 2 CUCUMBERS, SLICED CROSSWISE 村 INCHES THICK 1 TBSP OF KELP SALT 1/3 CUP OF ARAME SEAWEED, SOAKED IN WATER UNTIL SOFT 3 TBSP OF APPLE CIDER VINEGAR 1 TBSP OF RAW HONEY 2 TBSP OF RAW SESAME SEEDS WHISK TOGETHER VINEGAR, HONEY AND SESAME SEEDS. POUR OVER SEASONED CUCUMBERS WITH KELP SALT.
- 18. WEDNESDAY ABS HANGING LEG RAISE BLACK BEANS CHICK PEAS RED PEPPER ROMA TOMATOS ORGANIC STOCK BROWN RICE NOODLES HIMALAYAN SALT BLACK PEPPER COOK BEANS UNTILL SOFT. COOK PASTA UNTILL AL DENTE. MIX ALL INGREDIENTS TOGETHER AND ROAST IN THE OVEN FOR 5 MINUTES. DINNER ROASTED TOMATO BEAN PASTA
- 19. FRIDAY BACK BARBELL ROW (4 SETS X 20 REPS) SNACK TUNA STUFFED PEPPER AVOCADO (MASHED) 1 TSP DIJON MUSTARD APPLE CIDER VINEGAR WHITE ALBACORE TUNA RED CABBAGE CARROTS BELL PEPPER IN A BOWL MIX MUSTARD AND AVOCADO UNTIL BLENDED. ADD VINEGAR AND STIR. ADD TUNA AND MASH IN WITH A FORK. STIR IN SLAW MADE FROM CHOPPED CABBAGE AND CARROTS. DIVIDE MIXTURE BETWEEN PEPPER HALVES
- 20. FRIDAY BICEPS PREACHER CURL (4 SETS X 20 REPS) SPINACH AVOCADO TANGERINES STRAWBERRIES BLUEBERRIES BANANA BLEND IT ALL, DRINK, OR TOP WITH NUTS AND SEEDS, GRANOLA AND BANANA. BREAKFAST SMOOTHIE OR SMOOTHIE BOWL?
- 21. FRIDAY LEGS DUMBBELL LUNGE (4 SETS X 20 REPS) SNACK HEATED DEVILED EGGS EGGS SWEET POTATO (COOKED) GREEN ONION HIMALAYAN SALT BLACK PEPPER CAYENNE PEPPER HARD BOIL EGGS IN HOT WATER. ONCE COOKED, RUN UNDER COLD WATER AND PEEL THE SHELL. CUT THE EGGS LENGTHWISE AND CAREFULLY REMOVE THE YOLKS. PLACE YOLK IN A BOWL WITH AVOCADO, GREEN ONION, SWEET POTATO, AND SEASONING. MASH UNTIL MIXED TOGETHER. SPOON THE MIXTURE INTO THE EGGS WHITE HALVES. ENJOY.
- 22. FRIDAY CALVES LEG PRESS CALF RAISE (4 SETS X 20 REPS) 4 遜 CUPS OF BROWN RICE FLOUR 2 TBSP OF GHEE HIMALAYAN SALT 2 EGGS, 1 YOLK 2 TBSP OF AVOCADOOIL 他 CUP COCONUTMILK 1 TBSP APPLE CIDER VINEGAR 2 CUPS OF SAUERKRAUT 2 CUPS OF MUSHROOMS MELT THE GHEE AND MIX WITH OIL, SALT, EGGS, MILK, AND VINEGAR. POUR INTO FLOUR AND KNEAD THE DOUGHUNTIL WELL COMBINED. FILL SMALL CIRCULAR DOUGHSWITH SAUERKRAUT AND MUSHROOMS. THROWIN BOILING WATER UNTIL PEROGIES RISE TO THE SURFACE. LUNCH SAUERKRAUT PEROGIES
- 23. FRIDAY CHEST CABLE CROSSOVER (4 SETS X 20 REPS) BROWN RICE NOODLES ORGANIC CHICKEN BONE BROTH ORGANIC CHICKEN LEEK CARROTS GARLIC ONION WHITE HIMALAYAN SALT BLACK PEPPER GREEN ONION COOK CHICKEN IN VEGETABLES AND SAUTEED GARLIC AND ONION. ADD 1 CUP OF WATER AND COOK ON MEDIUM HIGH HEAT, UNTIL CHICKEN IS COOKED THROUGH. ADD BROWN RICE NOODLES AND BOIL FOR 5 MINUTES., SIMMER UNTIL NOODLES ARE SOFT. GARNISH WITH GREEN ONIONS. SNACK BROWN RICE CHICKEN SOUP
- 24. FRIDAY SHOULDERS LATERAL RAISE (4 SETS X 20 REPS) GARLIC ONION BELL PEPPERS BRUSSEL SPROUTS GRAPE TOMATOS CHOPPED RAW CASHEWS COCONUT OIL NUTRITIONAL YEAST 12 GRAIN RICE HIMALAYAN SALT, BLACK PEPPER SET OVEN TO 300 DEGREES. CHOP FIRST 4 ITEMS AND THROW ON A OVEN DISH WITH COCONUT OIL, AND BABY TOMATOS. PLACE IN THE OVEN AND ROAST FOR 10 15 MINUTES. MEANWHILE, COOK RICE. REMOVE THE VEGETABLES FROM THE OVEN AND TOSS WITH THE COOKED RICE ALONG WITH NUTRITIONAL YEAST, HIMALAYAN SALT, BLACK PEPPER AND CHOPPED RAW CASHEWS. DINNER MIXED GRAIN RICE STIR FRY
- 25. FRIDAY TRICEPS OVERHEAD TRICEP EXTENSION (4 SETS X 20 REPS) SHREDDED BEETS CHOPPED BELL PEPPERS AVOCADO CARROTS ROASTED RED BELL PEPPER CHICKPEAS TAHINI LEMON JUICE HIMAILAYAN SALT, BLACK PEPPER GRAPE LEAVES, COOKED BROWN RICE PLACE BEETS, PEPPERS, AVOCADO, TOSSED IN LEMON JUICE ON A PLATE. ADD CARROT STICKS. MEANWHILE BLEND COOKED CHICKPEAS, TAHINI, LEMON JUICE, HIMALAYAN SALT, BLACK PEPPER, ROASTED BELL PEPPER IN FOOD PROCESSOR ADD THE HUMMUS TO THE PLATE. WRAP COOKED RICE IN GRAPE LEAVES. ENJOY SNACK MIXED VEGETABLE PLATE WITH ROASTED RED PEPPER HUMMUS
- 26. FRIDAY ABS CRUNCH (4 SETS X 20 REPS) BREAKFAST BUCK MY TWEET BUCKWHEAT COCONUT OIL RAW HONEY RASPBERRIES BLUEBERRIES RAW MACADANIA NUTS COOK BUCKWHEAT IN WATER AND COCONUT OIL UNTIL THICK IN CONSISTENCY. PLACE ON LOW HEAT AND STIR IN RASPBERRIES, BLUEBERRIES AND RAW HONEY. POUR IN A BOWL, TOPPED WITH RAW MACADANIA NUTS