Blkmanover50"Workout 2021" with Blkaville Episode 94 - a podcast by Blk Man Over 50

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Blkaville 7 day Menu: High Protien / Low Carb

Day 1

• Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

• Snack: whey protein shake

• Lunch: grilled chicken breast, mixed greens, and baked sweet potato

• Snack: hard-boiled egg(s) and carrot sticks

• Dinner: broiled fish, green beans with brown rice

Day 2

• Breakfast: protein pancakes with fresh berries

• Snack: apple slices and almonds

• Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans

• Snack: protein shake

• Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

Day 3

• Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries

• Snack: protein shake

• Lunch: grilled fish with a spinach salad and broccoli

• Snack: egg white omelet with bell peppers and mushrooms

• Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad

Day 4

• Breakfast: oatmeal with berries and scrambled egg whites

• Snack: turkey breast with carrots and celery

• Lunch: sirloin steak with broccoli and mushrooms

• Snack: apples with natural nut butter

• Dinner: broiled fish, brown rice, and a mixed green salad

Day 5

• Breakfast: protein shake with oatmeal

• Snack: hard-boiled egg whites with sliced peppers and cucumbers

• Lunch: grilled chicken with white bean and tomato salad

• Snack: Greek yogurt with berries and nuts

• Dinner: grilled fish with quinoa and green beans

Day 6

• Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

• Snack: protein shake

• Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce

• Snack: apple and almonds

• Dinner: sirloin steak with sweet potato and asparagus

Day 7

• Breakfast: Greek yogurt with whole grain granola and berries

• Snack: turkey breast with carrots and celery sticks

• Lunch: grilled chicken breast over spinach with sliced strawberries and almonds

• Snack: protein shake

• Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice

Workout Schedule:

Day 1 - Chest

Day 2 - Legs

Day 3 - Off

Day 4 - Biceps/Triceps

Day 5 - Back

Day 6 - Shoulders

Day 7 - Biceps/Cardio

Nite Time Before Bed

100 Pushups - 5 sets of 20

90 Situps - 3 sets of 30

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