Body-for-LIFE 7 Day Meal Plan Aaron Ferguson

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Aaron Ferguson's 7-day meal plan
2005 Body-for-LIFE Grand Master Champion

Print Meal Plan

Monday

8:00 a.m.

6 egg whites
Portion of whole-meal oatmeal with black strap molasses
5 grams of Flaxseed Oil
Water

9:30 a.m.

1 serving of Catapult™
1/2 scoop of Phosphagen Elite™
1/2 scoop of Whey Protein
1 scoop of Muscle Armor™

10:00 a.m.

Workout

11:00 a.m.

1 serving of Myoplex® Deluxe Powder
1/2 scoop of Phosphagen Elite™
1 scoop of Muscle Armor™
Water

1:30 p.m.

Chicken breast
Whole meal pasta and veggies
Water

4:00 p.m.

1 can of tuna
Brown rice and veggies
Water

7:00 p.m.

Tofu with potato and veggies
Water

9:30 p.m.

1 scoop of Phosphagen Elite™
Water

10:00 p.m.

Low-fat cottage cheese with yogurt
1 scoop of Whey Protein
Water

Tuesday

8:00 a.m.

6 egg whites
Portion of whole-meal oatmeal with black strap molasses
5 grams of Flaxseed Oil
Water

9:30 a.m.

1 serving of Catapult™
1/2 scoop of Phosphagen Elite™
1/2 scoop of Whey Protein
1 scoop of Muscle Armor™

10:00 a.m.

Workout

11:00 a.m.

1 serving of Myoplex® Deluxe Powder
1/2 scoop of Phosphagen Elite™
1 scoop of Muscle Armor™
Water

1:30 p.m.

Topside steak
Whole meal pasta and veggies
Water

4:00 p.m.

1 can of tuna
Brown rice and veggies
Water

7:00 p.m.

Tofu with potato and veggies
Water

9:30 p.m.

1 scoop of Phosphagen Elite™
Water

10:00 p.m.

Low-fat cottage cheese with yogurt
1 scoop of Whey Protein
Water

Wednesday

8:00 a.m.

6 egg whites
Portion of whole-meal oatmeal with black strap molasses
5 grams of Flaxseed Oil
Water

9:30 a.m.

1 serving of Catapult™
1/2 scoop of Phosphagen Elite™
1/2 scoop of Whey Protein
1 scoop of Muscle Armor™

10:00 a.m.

Workout

11:00 a.m.

1 serving of Myoplex® Deluxe Powder
1/2 scoop of Phosphagen Elite™
1 scoop of Muscle Armor™
Water

1:30 p.m.

Chicken breast
Whole meal pasta and veggies
Water

4:00 p.m.

1 can of tuna
Brown rice and veggies
Water

7:00 p.m.

Tofu with potato and veggies
Water

9:30 p.m.

1 scoop of Phosphagen Elite™
Water

10:00 p.m.

Low-fat cottage cheese with yogurt
1 scoop of Whey Protein
Water

Thursday

8:00 a.m.

6 egg whites
Portion of whole-meal oatmeal with black strap molasses
5 grams of Flaxseed Oil
Water

9:30 a.m.

1 serving of Catapult™
1/2 scoop of Phosphagen Elite™
1/2 scoop of Whey Protein
1 scoop of Muscle Armor™

10:00 a.m.

Workout

11:00 a.m.

1 serving of Myoplex® Deluxe Powder
1/2 scoop of Phosphagen Elite™
1 scoop of Muscle Armor™
Water

1:30 p.m.

Topside steak
Whole meal pasta and veggies
Water

4:00 p.m.

1 can of tuna
Brown rice and veggies
Water

7:00 p.m.

Tofu with potato and veggies
Water

9:30 p.m.

1 scoop of Phosphagen Elite™
Water

10:00 p.m.

Low-fat cottage cheese with yogurt
1 scoop of Whey Protein
Water

Friday

8:00 a.m.

6 egg whites
Portion of whole-meal oatmeal with black strap molasses
5 grams of Flaxseed Oil
Water

9:30 a.m.

1 serving of Catapult™
1/2 scoop of Phosphagen Elite™
1/2 scoop of Whey Protein
1 scoop of Muscle Armor™

10:00 a.m.

Workout

11:00 a.m.

1 serving of Myoplex® Deluxe Powder
1/2 scoop of Phosphagen Elite™
1 scoop of Muscle Armor™
Water

1:30 p.m.

Chicken breast
Whole meal pasta and veggies
Water

4:00 p.m.

1 can of tuna
Brown rice and veggies
Water

7:00 p.m.

Tofu with potato and veggies
Water

9:30 p.m.

1 scoop of Phosphagen Elite™
Water

10:00 p.m.

Low-fat cottage cheese with yogurt
1 scoop of Whey Protein
Water

Saturday

8:00 a.m.

6 egg whites
Portion of whole-meal oatmeal with black strap molasses
5 grams of Flaxseed Oil
Water

9:30 a.m.

1 serving of Catapult™
1/2 scoop of Phosphagen Elite™
1/2 scoop of Whey Protein
1 scoop of Muscle Armor™

10:00 a.m.

Workout

11:00 a.m.

1 serving of Myoplex® Deluxe Powder
1/2 scoop of Phosphagen Elite™
1 scoop of Muscle Armor™
Water

1:30 p.m.

Topside steak
Whole meal pasta and veggies
Water

4:00 p.m.

1 can of tuna
Brown rice and veggies
Water

7:00 p.m.

Tofu with potato and veggies
Water

9:30 p.m.

1 scoop of Phosphagen Elite™
Water

10:00 p.m.

Low-fat cottage cheese with yogurt
1 scoop of Whey Protein
Water

Sunday FREE DAY!

Breakfast

Egg whites and oatmeal

Mid-morning

Croissants or pastry

Lunch

To the Japanese restaurant for deep fried chicken, Agedashi Tofu and Yuki Udon (noodles) or house pasta.

Afternoon

As much chocolate as I can consume before taking a nap!

Dinner

The biggest portion of chicken schnitzel and chats you have ever seen, covered in a rich mushroom sauce. Deep fried camebert with cranberry sauce.

Dessert

Hot sticky date pudding with ice cream.

Print Meal Plan