Day 130- 360 rep bad ass workout

Meal 1: (6:30 AM - BREAKFAST) 

1 cup scrambled egg whites

1 cup spinach, onion, and green bell pepper

1 ezekiel toast

1 laughing cow cheese

Post workout: (9:30 AM) 

Healthy chocolate chip pancake/waffle- here

1/2 cup egg whites

Ingredients:

2 egg whites.

1 whole egg

2 TBSP 

2 TBSP unsweetened almond milk

1 tsp vanilla

2 tsp baking powder

2 TBSP of organic cacao chocolate chips and heated up skillet

Directions:In a mixing bowl put 2 egg whites. Beat with a hand mixer until stiff white peaks formed. 

Next, I whisked in 1 whole egg, 2 TBSP Bob’s Red Mill coconut flour, 2 TBSP unsweetened almond milk, 1 tsp vanilla and 1/2 tsp baking powder.

Then stir in 2 TBSP organic cacao chocolate chips

  

Top with any kind of syrup

Meal 2: (12:30 AM - LUNCH)

Grilled or Broiled Pork Tenderloin with Mustard Curry

4 ounce sweet potato

1 cup steamed broccoli

Ingredients for pork rub:

• 2 tablespoons Dijon mustard
• 2 tablespoons curry powder, garam masala, or other spice mixture
• Salt and freshly ground black pepper
• 1 1/4 pounds pork tenderloin in 1 piece

Directions:

1. Heat a charcoal or gas grill or the broiler until quite hot and put the rack 2 to 4 inches from the heat source.
2. Blend the mustard, curry, and some salt and pepper in a small bowl, then rub this mixture all over the meat. 
3. Grill or broil, turning to brown all sides well (if it starts to burn, move the rack farther from the fire), until almost cooked through but still slightly pink in the very center, 10 to 15 minutes (the internal temperature at the center should be no higher than 145-150°F). Let the meat sit for 10 minutes before cutting it into 1/2-inch-thick slices.

Meal 3: (3:30 PM) 

Jamie Eason Pumpkin Protein Bars

Meal 4: (6:30PM - DINNER) 
Delicious and healthy pizza recipe- by Zuzana light

Ingredients:

• 4 tomatoes
• 4 large portobello mushrooms
• 4 cloves of garlic
• lemon
• 1 leek
• 1 onion
• fresh basil
• parmigiano reggiano cheese or fat-free feta cheese
• fresh parsley
• olive oil spray or evoo
• salt.

Heat up about 2 table spoons of olive oil.

Chop the onion.

Stir the onion until it’s slightly brown.

Dice up the tomatoes.

Chop the garlic.

Chop the leek.

Add the tomatoes, garlic,leek, and pinch of salt to the onions. Saute the ingredients until the tomatoes are soft.

Squeeze about 1 table spoon of fresh lemon juice over the ingredients.

Add about 5 leaves of chopped fresh basil.

Spray olive oil on a baking sheet and place the mushrooms on the sheet with the bottom side up.

Add the mixed ingredients from the sauce pan into each mushroom and top with grated parmegiano cheese.

Place the baking sheet into the preheated oven and bake for 12 minutes at 400F.

Sprinkle with fresh chopped parsley. Ready to serve :)

Meal 4: (9:30 PM)

Lean Mass Banana Split Shake

Ingredients:
1 tablespoon banana creme pudding mix
1 Tsp. banana extract

1.5 Scoops Chocolate (no carb) Whey Powder
1/2 cup water

6-8 ice cubes

360 rep bad ass workout

• SANDBAG SQUAT & LEG LIFT50 reps (alternating legs)
• SCORPIO PUSH UP15 reps (on each side)
• BURPEE KNEE RAISES30 reps
• HANGING LEG LIFTS25 reps (each leg)
• SANDBAG CLEAN & BACKWARD LUNGE50 reps (alternating legs)
• PLANK JUMP & STRETCH50 reps
• FLYING JUMP LUNGE50 reps
• SANDBAG SQUAT & LEG LIFT50 reps (alternating legs)

Instructions:

Set your interval timer as a stop watch. This workout is a time challenge so try to complete it as fast as you can. I did it in 36 minutes and 15 seconds so try to beat my time. You can see the order of all exercises in the video and the workout breakdown. Please notice that the last exercise (Sandbag Squat & Leg Lift) is the same as the first one.

Also feel free to do dead lifts instead of the cleans – I got some nice bruises from the cleans, so I would like to give you an option to avoid them.