Meal Plan Before and After Workout

Meals 1: 

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Chicken cutlet pasta
• Salad
• Fruit
• Water

- Small meals: Eat 1-3 hours 

• Thick-crust cheese pizza
• Low-fat Yogurt
• Fruit

- Snack and liquids: 30-60 minutes

• Fruit smoothie made with mango/banana/berries 
• low-fat or nonfat milk or yogurt

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• Grill Lemmon Chicken
• Rice
• Vegetable
• Water

Meal for Cardio Days:

• Grill Chicken Sandwich
• Fruite
• Water

Meal 2:

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Pasta with meat sauce
• Vegetables
• Fruit
• Water/sports drink

- Small meals: Eat 1-3 hours 

• Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla) 
• Fruit
• Water

- Snack and liquids: 30-60 minutes

• Nuts
• Fruit
• Water

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• 1 Protein Bar 
• Yogurt or Banana

Cardio Days:
• 1 Protein Bar 
• 1/2 Handful Oatmeal

Meal 3:

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Pho (Beef Noodle Soup)
• Water/sports drink

- Small meals: Eat 1-3 hours 

• Bagel or English muffin with jelly and/or peanut butter
• Banana
• Water

- Snack and liquids: 30-60 minutes

•  PowerBar® Energy Gel

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• 2 Chicken Breasts
• 1 Handful Of Rice or Medium Potato
• Veggies

 

Meal for  Cardio Days:

• 2 Chicken Breasts
• Veggies

 

Meal 4:  

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Bun Rieu (Shrimp Noodle Soup)
• Water/sports drink

- Small meals: Eat 1-3 hours 

• Grilled chicken sandwich with frozen low-fat yogurt
• Baked potato with low-fat sour cream or salsa
• Water/sports drink

- Snack and liquids: 30-60 minutes

• Small roll or sandwich made with a banana and honey

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• Bake Fish 
• Vegetable
• Hand Full Nuts
• Water

Meal for Cardio Days

• Protein Bar
• Apple
• Water

Routine One: 4 weeks, Day 2: Back/Chest/Arms/Shoulders

Warm up:

Bridge: 10 times
Diamond Crunch: 10 times
Torso Twist: 10 times
Reverse Crunch: 10 times
 

Bent Over Barbell Row: 

4 Sets of 10 lbs, 10-12 reps
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders

Lat Pulldown: 

4 sets of 40 lbs, 10-12 reps
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back,

Bench Press: 

4 sets of Medium rope 10-12 reps

Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps 

Barbell Biceps Curls: 

4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Biceps
Other Muscles: Forearms 

Dumbbell Hammer Curls:  

4 sets of 10 lbs, 10-12 reps 

 Main Muscle Worked: Biceps  

Triceps Rope Pushdowns:

4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Triceps

Side Lateral Raises:

4 sets of 10 lbs 10-12 reps 
 Main Muscle Worked: Shoulders

• Cool Down Cardio (Thread Mill): 25 minutes or stretch