If I woke up 30lbs overweight with a big belly Below would be the...

If I woke up 30lbs overweight with a big belly

Below would be the grocery list, meals, workouts, and routine I'd use to get my body back in 90 days:

GROCERY LIST:

- Eggs
- Carrots
- Low-carb tortillas
- Various hot sauces
- 3lbs chicken breast
- Big bag jasmine rice
- Whey protein powder
- 5lbs 93/7 ground beef
- Apples, pineapple, blueberries
- 4 tubs "Good Culture" cottage cheese
- Pint of ice cream (for sustainability)

MEAL PLAN:

The goal here is to make meals as SIMPLE and QUICK as possible.

When I'm hungry, I just want to eat.

The longer something takes to make, the less likely you'll feel like making it.

I'll skip breakfast and have some form of caffeine to hold me over until 11/12

MEALS (I'll pick 2 from this list daily):

Breakfast Burrito:
- 8oz beef
- 2 low-carb tortillas
- 2 scrambled eggs
- hot sauce or salsa

High Protein Shake:
- 1-2 scoops whey
- 10oz's whole milk

Beef & Rice:
- 8oz beef (or chicken)
- hot sauce
- 1 cup jasmine rice
(get a rice cooker for $50. It'll be the best purchase you make & perfect rice everytime)

Beef Scramble:
- 8oz beef
- 3 eggs over easy
- hot sauce or salsa

THAT'S IT.

I don't want to spend ANY time even *THINKING* about what I should be eating

When I'm hungry, the above meals will be my "go-to's"

They're quick, simple, brainless, tasty, and they'll get me my body back

Use various seasonings, hot sauces and salsas to add variety

SNACKS:

Snacking isn't an issue if you're:
1. Only eating when hungry
2. Eating the RIGHT snacks

Fruit is great when you have a sweet tooth and baby carrots are perfect if you tend to snack mindlessly.

If I need something more substantial I'll have cottage cheese.

WORKOUT ROUTINE:

I'm going to lift 4x per week and prioritize 7,000 steps on other days.

For lifts I'll alternate the three days below:

WORKOUTS:

1. PUSH
Overhead tricep extensions
Seated shoulder press
Incline machine press
Cable lateral raises
Tricep pushdowns
Machine chest fly
Dips

2. LEGS
Leg curls
Hip thrusts
Back squats
Leg extension
Romanian DL's

3. PULL
Cable bent over rows
Cable hammer curls
Close grip-rows
Lying face pulls
Preacher curls
Lat pulldowns
Smith shrugs

ROUTINE:

- Weigh daily
- Stay hydrated
- Fast until noonish
- No meals after 8PM
- Workout when I wake up
- Goto bed @ same time daily
- Max of 2-3 alcohol drinks per month
- Don't let myself run out of healthy food
- Track lifts in StrengthLog to make sure I'm progressing

THINGS I'LL KEEP IN MIND:

1. My end-goal. I'll constantly remind myself of how much better Iife is when I'm in great shape

2. Perfection is impossible. 90% of my calories will come from healthy, high-protein foods, 10% will come from foods I crave

3. You only lose if you quit. If I have a few bad days, that's FINE. The only thing that matters is I get back on track

4. Weight fluctuates. I'll have days where I stick to the plan 100% perfectly and wake up *heavier* the following morning. This is totally normal.

Lose belly fat as a busy professional:

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