Meals

🥗 Lunch: Mediterranean Chicken Hummus Bowl

• 4–5 oz grilled chicken (1–1.5 palms)

• ½ cup cooked rice or quinoa (1 cupped hand carbs)

• 1–1.5 cups cucumber + cherry tomatoes (1–2 fists)

• ¼ cup hummus (2 thumbs fat)

• ¼ avocado (1 thumb fat)

• Squeeze of lemon + salt/pepper

🍌 Snack

• Rice cakes (2) + almond butter + ½ banana (1–1.5 cupped hands carbs + 1 thumb fat)

🍲 Dinner: Pulled Pork Sweet Potato Bowl

Ingredients:

• 4–5 oz pulled pork (1–1.5 palms)

• 5 oz sweet potato (~¾ cup, 1–1.5 cupped hands)

• 1 cup coleslaw mix (1–2 fists)

• 2 tbsp BBQ sauce

Instructions:

1. Roast sweet potato.

2. Heat pork.

3. Build bowl.

Workout: Day 10 (Upper Body)

AMRAP stands for “As Many Rounds (or Reps) As Possible.” Set a timer for the given time and cycle through the listed exercises continuously, completing as many rounds or repetitions as you can with good form until time runs out. 💪

5 Min AMRAP

Lying Bow/Arrows x 6-8/Side

Bear Hold x 15-20s

Push Ups/Kneeling Push Ups x 6-10

DB Curl-Press x 8

5 Min AMRAP

DB Floor Press In Hip Bridge x 10-12

Bent Over DB Row x 12

5 Min AMRAP

Kneeling DB Shoulder Press x 10-12

Kneeling OH Tricep Ext x 12

10-12 Min AMRAP

Bent Over Alt DB Rear Delt Fly x 8-10/Side

Staggered Side Plank Bottom knee bent if needed x 15-20s/Side

Kneeling Db Lateral Raises x 12-15