Days 1 to 7 – Spartan Gym Supreme Lean Plan with Meal plan – Women’s Program

Meal Plan

Day 1 (No carb)

  • 3-4 Egg whites/ protein shake
  • 8oz Chicken breast/4oz vegetables
  • 8oz Chicken breast/4oz vegetables
  • 8oz Chicken/salad- (post workout)- Protein shake

Day 2 (No carb)

  • 3-4 Egg whites/ protein shake
  • 8oz Chicken breast/4oz vegetables
  • 8oz Chicken breast/4oz vegetables
  • 8oz Chicken/salad-(post workout)- Protein shake

Day 3 (Medium carb)

  • 3-4 Egg whites/ ½ cup oatmeal- Protein shake
  • 8oz Chicken/ 1 cup brown rice
  • 8oz Chicken/4oz vegetables
  • 8oz Chicken/1 cup white rice (post workout)- protein shake

Day 4 (High carb)

  • 3-4 Eggs whites/ Protein shake
  • 8oz Chicken/4oz vegetables
  • 8oz Chicken/4oz vegetables
  • 8oz Chicken/ 1 cup brown rice
  • 8oz Chicken/ 2 cups white rice- Protein shake after workout

Day 5 (No carb)

  • 3-4 Egg whites/ protein shake
  • 8oz Chicken breast/4oz vegetables
  • 8oz Chicken breast/4oz vegetables
  • 8oz Chicken/salad- (post workout) Protein shake

Rest Day 6 (Medium carb)

  • 3-4 Egg whites/ ½ cup oatmeal-Protein shake
  • 8oz Chicken/4oz vegetables
  • 8oz Chicken/ salad
  • 8oz Chicken/1 cup white rice (post workout)- protein shake

Rest Day 7 (High carb)

3-4 Eggs whites/ 1 cup oatmeal- protein shake

  • 8oz Chicken/4oz vegetables
  • 8oz Chicken/ 1 cup brown rice
  • 8oz Chicken/ 2 cup white rice (post workout) protein shake
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