Jordan, this week is all about consistency — not perfection. Your energy in the gym has been great, so we're keeping calories steady and tightening up meal timing.
Eat your pre-workout meal 45–60 minutes before training. Keep water with you all day, and check off each meal as you go so we can review your week together on Sunday.
Pre-Workout
Keep this meal light and easy to digest so you feel fast, not full, under the bar. Don't skip it — even on early mornings.
A pinch of salt and cinnamon in the rice works well, and the salt helps with hydration during your session.
Post-Workout Breakfast
Eat within 60–90 minutes of finishing your workout — this is your most important recovery meal of the day.
Start with the eggs (protein first), then the toast and avocado. Hot sauce, herbs, and salsa are free — just skip butter or oil in the pan.
- Cream of Rice → oats or two rice cakes
- Egg whites → Greek yogurt or a whey shake
- Sourdough → an English muffin or roasted potatoes
- Blueberries → any fresh fruit in the same portion
Lunch
Weigh the rice after cooking, not dry. It's the easiest place for portions to drift.
Rotate the vegetables through the week (peppers, zucchini, broccoli) and season generously. If you're eating out, a grilled protein + rice bowl is a great match.
Afternoon Snack
This is your bridge to dinner — it keeps you from arriving starving at 7pm. If appetite is low, blend it into a smoothie with ice and a splash of almond milk.
Dinner
Finish the day with a satisfying plate. Cook a double batch of turkey and sweet potato — it becomes tomorrow's lunch and saves you 20 minutes.
Creatine monohydrate: 5 g daily
Magnesium glycinate: with your evening routine
- • Almond Butter
- • Avocado
- • Banana
- • Blueberries
- • Cream of Rice
- • Egg Whites
- • Extra Virgin Olive Oil
- • Greek Yogurt, 0%
- • Green Beans
- • Grilled Chicken Breast
- • Jasmine Rice
- • Lean Ground Turkey
- • Roasted Sweet Potato
- • Roasted Vegetables
- • Sourdough Toast
- • Whey Protein
- • Whole Egg
Meals can move by 30–60 minutes to fit your schedule. Keep portions consistent, prioritize protein, and use the swaps above rather than skipping a meal.
Seasonings, zero-calorie sauces, herbs, coffee, and unsweetened tea are all welcome.