Here You Go MJFitRev Tribe... THE MJFR SHREDD-EFFECT THE 7 DAY SHRED TO HIGH PERFORMANCE MEAL STRATEGY THAT YOU PLUG IN AND REPEAT! MONDAY: WAKE: 32oz H2O BREAKFAST: • 2 CUPS BLACK ORGANIC COFFEE • 5 WHOLE EGGS ONION/GOAT CHEESE OMELETTE (USE BEST QUALITY EGGS YOU CAN FIND! GRIGGSTOWN QUAIL FARM & MARKET-ARCTIC MARKET & BUTCHER, POINT PLEASANT BEACH) • 3 SLICES OF UN-CURED BACON (HERITAGE-ARCTIC MARKET & BUTCHER) LATE MORNING JUICE: ALL ORGANIC PRODUCE IN ORDER OF QUANTITIES JUICED • CELERY • CARROT • CUCUMBER • LEMON • APPLE “The Power…The Growth…The Real Magic In Life Comes When You Finally Realize The Desire To Help Atleast One Other Person Find Their Greatness” TRAIN 11:40-12:30 POST TRAIN SMOOTHIE: • ORGANIC MIXED BERRIES • 2 Tbls RAW CACAO • 2 SCOOPS VITAL WHEY • 6 oz. COCONUT MILK • ICE MEAL: • 6oz. WILD CAUGHT SALMON-GRILL SEARED RARE • LEFTOVER 3 oz. VENISON SAUSAGE SNACK: • HANDFUL OF RAW NUTS/SEEDS DINNER: • BABY SPINACH AND FRESH HALVED STRAWBERRIES, TOASTED CASHEWS, WITH OLIVE OIL/FRESH LIME JUICE VINAGRETTE • 6oz. GRILLED RARE BURGER DESSERT: • 2 SLICES FRESH WATERMELON ‘Progressive Strength…Don’t Fool Yourself’ “For It Is The Art And Mastery Of Every Breath Of Every Rep In All It’s Ranges And In All Your Sets That Comes Before Ever The Necessity To Load. In Exercise…Training… More Is Not Necessarily Better… Better Is Better!” TUESDAY: WAKE: 32oz. H2O BREAKFAST: • 3 POACHED EGGS • 2 SLICES UN-CURED BACON • 2 CUPS ORGANIC SUMATRA W/STEVIA BREAKFAST II: • 3 EGG BROCOLLI/TURKEY SAUSAGE OMELETTE • 2 SLICES GLUTEN FREE RAISIN BREAD • SWEET POTATO HASH • SLICE CANTALOUPE SNACK: • RAW NUTS & SEEDS SNACK II: • 4 Tbls. RAW CASHEW BUTTER DINNER: • BABY SPINACH AND FRESH HALVED STRAWBERRIES, TOASTED CASHEWS, WITH OLIVE OIL/FRESH LIME JUICE VINAGRETTE WITH 6oz. GRILLED FREE RANGE CHICKEN BREAST DESSERT: • 2 WATERMELON SLICES Wednesday: WAKE: 32oz. H2O BREAKFAST: • 3 WHOLE EGGS SUNNY SIDE UP • 1 SLICE EZEKIEL 4:9 W/6Tbls RAW ALMOND BUTTER • 2 CUPS ORGANIC SUMATRA JUICE: ALL ORGANIC PRODUCE IN ORDER OF QUANTITIES JUICED • CARROT • CELERY • KALE • COLLARD GREENS • BEETS • GINGER TRAIN: 12:45-1:30pm LUNCH: • GRILLED CHICKEN BREAST • THICK SLICE FRESH PINEAPPLE LUNCH II: • 4 oz. GRILLED BURGER-RARE WITH ONION, PARMESAN, MUSHROOM SNACK: • LARA BAR DINNER: • 6oz GRILLED SALMON (RARE) • SMALL SALAD & MED. SWEET POTATO Thursday: WAKE: 32oz. H2O BREAKFAST: • 5 WHOLE EGG OMELETTE W/ONION, AVOCADO, CHICKEN, FETA CHEESE • 2 CUPS ORGANIC SUMATRA SNACK: • 4 Tbls PEANUT BUTTER • LARA BAR DINNER: • 2 GRILLED CHICKEN BREAST W/2 CUPS COOKED QUINOA • BOWL OF CHERREIS SNACK: CUP OF STEEL CUT OATS W/FRESH BLUEBERRIES Friday: WAKE: 32oz. H2O BREAKFAST: • 5 WHOLE EGG ONION OMELETTE • 2 GF BANANA PANCAKES (Mix, 1 egg, Coconut Milk) • BOWL OF CHERRIES • 2 CUPS ORGANIC SUMATRA MOUNTAIN BIKE (ALLAIRE) 60:00 LUNCH: • 7oz. AUSTRALIAN GRASS FED GRILLED SIRLOIN (RARE) SNACK: • HANDFUL RAW NUTS/SEEDS SNACK II: • ½ CANTALOUP NOTE: ‘FRANKIE’S FRIDAY’ WITH MJFR TRIBE (2 MARGARITAS) THIS IS A TRADITION WITH OUR MEMBERS. EVERY 5-7 WEEKS FINISHING OF A TRAINING PHASE. DINNER: • LARGE SPRING LETTUCE SALAD W/2 CHICKEN BREAST, 3 oz FRESH MOZARELLA, AVACADO, CHERRY TOMATOES RASPBERRY VINAGRETTE Saturday: WAKE: 32oz. H2O BREAKFAST: • 7oz. AUSTRALIAN GRASS FED GRILLED SIRLOIN (RARE) • 2 CUPS ORGANIC SUMATRA TRAIN: 12:00pm-12:45 LUNCH: • 3 SCOOPS VITAL WHEY, FROZEN STRAWBERRIES, COCONUT MILK, ICE…BLEND. SNACK: • ½ CATALOUP DINNER: • SMALL SALAD W/BRAGG’S APPLE CIDER VINEGAR & OLIVE OIL • 3 PANKO CRUSTED CHICKEN BREAST Sunday: WAKE: 32oz. H2O BREAKFAST: • 8oz. BASIN BAR (Asbury Park or MJFitRev) ‘nutmylk-shake’ (Ingredients: Mint Leaves, Kale, Spinach, Cashew, Banana, Peppermint Extract, Raw Cacao Nibs, Vanilla) • 2 EGGS OVER EASY WITH A GRILLED CHICKEN BREAST • 2 CUPS ORGANIC SUMATRA LUNCH: • 1 GRILLED CHICKEN BREAST • BOWL OF ORGANIC STRAWBERRIES DINNER: • 6oz. BUTTER STEAK (GRASS FED) SLICED (RARE) • BIG ASS SALAD THE BIG ASS SALAD is a large, dark green and red leaf organic salad (Spring Mix or Mesclun), all the vegetables you have available in the Refrigerator + 2 HEAPING FULL SCOOPS of Matt’s Slaw. What’s “Matt’s Slaw? MATT’S SLAW 1whole head green cabbage 1 whole head red cabbage 3 medium beets 1 lb. organic carrots 1 Bunch of fresh Kale (Try Swiss Chard as an option) Clean all vegetables. Cut into pieces that are small enough to fit into your food processor funnel. For the Cuisinart Food Preparation Center model, use the DLC-037 MEDIUM blade for cole slaw consistency. Shred all the ingredients. Have a LARGE bowl to mix all contents and store in glass containers. When serving add olive oil and balsamic vinegar (or better yet… Bragg Organic Raw Apple Cider Vinegar bragg/products/acv.html to taste.) This recipe yields nearly a week of cole slaw. NOTE: Every Day…Throughout The Day Drink H2O/FRESH SQUEEZED LEMON H2O “You Are World Class! BELIEVE THAT! Expect Greatness…Commit To Legit…100%... Every time…Everyday…And Then Some” JUST. KICK. ASS. THE SHREDD-EFFECT
Posted on: Sun, 23 Jun 2013 22:18:19 +0000
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