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Daily Targets

• Calories: 1,700–1,850

• Protein: 200 g

• Carbs: 120–150 g

• Fat: 45–55 g

• Meals/day: 3–4 ​

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• ➤ DAY 1 – Chicken + Broccoli Standard

• Smoothie: whey + yogurt + berries

• Bowl #1: 6oz chicken + broccoli + ½ cup rice

• Bowl #2: 8oz chopped chicken thighs + peppers

• Optional: shake
  Macros: ~205P / 130C / 48F / 1,780 cal

➤ DAY 2 – Turkey Picadillo

• Smoothie: whey + almond milk

• Bowl #1: 7oz lean turkey + cauliflower rice + onion

• Bowl #2: 7oz turkey + ½ cup jasmine rice

• Optional: deli turkey roll-ups
  Macros: ~200P / 125C / 45F / 1,720 cal

➤ DAY 3 – Mojo Pork (Lean Loin)

• Smoothie + spinach

• Bowl #1: 6oz pork loin + peppers

• Bowl #2: 8oz pork + ½ sweet potato

• Optional: shake
  Macros: ~198P / 110C / 50F / 1,700 cal

➤ DAY 4 – Shrimp Protein Day (Low-Fat Tighten Day)

• LC3 smoothie (add protein)

• Bowl #1: 8oz shrimp + broccoli + ½ cup rice

• Bowl #2: 8oz shrimp + veggie medley

• Optional: egg whites if hungry
  Macros: ~205P / 120C / 22F / 1,550 cal
  ⭐Use this as your “extra fat-loss” day

➤ DAY 5 – Steak Lean Build Day

• Smoothie

• Bowl #1: 6oz sirloin + broccoli + cauliflower rice

• Bowl #2: 6oz sirloin + peppers + ½ cup rice

• Optional: protein yogurt
  Macros: ~200P / 135C / 52F / 1,820 cal
  📌 Higher calories on purpose → supports gym day muscle repair

➤ DAY 6 – Salmon Omega Day

• Smoothie

• Bowl #1: 6oz salmon + asparagus

• Bowl #2: 6oz salmon + ½ sweet potato

• Optional: shake
  Macros: ~190P / 110C / 60F / 1,850 cal
  (This day protects hormones/joints during deficit)

➤ DAY 7 – Reset Protein Push

• Smoothie

• Bowl #1: Chicken bowl

• Bowl #2: Turkey bowl

• Optional: shake
  Macros: ~210P / 125C / 35F / 1,700 cal
  ⭐ Good digestion + simple reset before new week​​