7/24/2019 Freakmode Build Muscle Sample Meal Plan

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#FREAKMODE: ALEX SAVVAS 12-WEEK FITNESS PLAN

BUILD MUSCLE

WWW.BODYBUILDING.COM/FREAKMODE

30% PROTEIN, 40% CARBS, 30% FATSBased on Alex Savvas personal BMR (below is a sample plan)

MEAL 1 CALORIES PROTEIN CARBS FAT

3 whole eggs + 3 egg whites 291 31 13 15

1 whole wheat wrap 130 4 23 3

- with tbsp extra virgin olive oil 120 0 0 14

1 cup vegetables 37 1 7 0

3 grams of sh oil 0 0 0 3

MEAL 2

1 scoop Vegan Freak 118 20 5 21 banana 120 0 31 0

5 grams of ber 0 0 0 0

2 tbsp natural peanut butter 200 10 6 16

1 cup almond milk 30 1 1 2.5

3 grams of sh oil 0 0 0 3

1 serving Greens Freak 0 0 0 0

MEAL 3

8 oz skinless chicken breast 280 50 0 8

1 1/2 cups brown rice 300 6 64.5 1.5

1 small garden salad 22 2 4.5 0

- with tbsp extra virgin olive oil 120 0 0 14

and 1 tbsp balsamic vinegar 10 0 0 0

MEAL 4

2 scoops Vegan Freak 236 40 10 4

2 bananas 240 0 62 0

1 cup apple juice 120 1 29 0

1 cup berries 70 1 15 .5

1 serving Greens Freak 0 0 0 0

MEAL 5

8 oz lean steak 421 69 0 148 oz sweet potato 198 2.5 47 .25

1 small garden salad 22 2 4.5 0

- with tbsp extra virgin olive oil 120 0 0 14

and 1 tbsp balsamic vinegar 10 0 0 0

MEAL 6

1 cup non fat greek yogurt 120 23 9 0

1/4 cup almonds 210 5 3 20