BuiltLean-Get-Lean-Guide

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SAMPLE MENU (1800 Calories)The following is a sample menu designed for a man who weighs 180 to 200lb and wantsto get leaner. In BuiltLean Transformation, there are over 50 meal and snack ideas and10 sample menus for men and women, along with vegetarian options.Target calorie intake depends on genetics, lean body mass, age, gender, and activitylevel. Women can adjust the amount of each item below to decrease the total calorieintake (i.e. 3 ounces of chicken vs. 6 ounces).BreakfastEggs & Oatmeal2 Whole Eggs2 Egg Whites1/2 Cup OatmealOrangeLunchTurkey/Chicken Club1 Whole Wheat Wrap5-6 ounces of grilled chicken, or turkey breast1/3 avocado sliced1/2 cup of Spinach & Sliced tomatoMid-Afternoon Snack1 Apple, ¼ cup of almondsDinnerSoy Gingered Salmon5 ounces of salmon marinated in low sodium soy sauce and sliced ginger1 cup of cooked brown rice2 cups of steamed vegetables (broccoli, mushrooms, onions, etc)Total Calories: Approx. 1800©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 18
BUILTLEAN TRANSFORMATION8-Week Body Transformation ProgramOnly 3 Workouts Per Week – If you are busy and want a simple and effective planyou can trust, the 8-week workout plan that requires only 3 workouts per week iseasy to follow and customize, and brutally effective.Get A Lean, Not Bulky Body– If you want to a lean, strong, and athletic body, thisprogram is for you. This is not a bodybuilding program designed to create abulky appearance.Easy-To-Follow Nutrition Plan–The BuiltLean Nutrition Plan is not a diet, but aplan based on guidelines that are flexible enough for you to choose foods youlike, but still have structure.A Program Based On Science – BuiltLean Transformation has been rigorouslytested over 5 years and reviewed by qualified fitness and medical professionalsfor scientific accuracy and effectiveness.BUILTLEAN.COM/TRANSFORM©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 19
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