gameplan
eli’s
Eli —
Welcome to Week 6! You know the drill — based on your feedback & reflections, we've adapted your plan again to better align with your 🗓️ schedule, ⚡️energy needs and 😋 food preferences. You'll see adjustments to elements like meal timing, macro distribution and food variety as well as some rationale as to why we made it.
week 6 baseline
Fuel for consistency
Your energy dips don’t stand a chance with smarter carb timing. Prioritize easy-to-digest carbs before workouts to stay sharp, strong, and steady through every session.
Your recovery deserves the spotlight
More cardio means more pressure on your joints. Supporting your knees and ankles through proper fuel and smart movement (hello, cross-training!) will keep you moving powerfully without burnout.
D is for durability
Low Vitamin D can sneak up on your bones and recovery. A supplement routine can help close the gap and keep your foundation strong.
From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:
REV UP RECOVERY
Build a routine that supports your body post-cardio—whether it’s through meals, movement, or rest. Your next session depends on how well you bounce back from the last.
FIND YOUR ENERGY FLOW
Use pre-training snacks to eliminate mid-workout fades. When your fuel is right, your focus follows.
SUPPORT YOUR HEART
Level up your long-term wellness by shifting to fats that help—not hinder—your cardiovascular health.
action items
PRE-TRAIN CARB BOOST
Grab a slice of toast with nut butter or a quick oats + fruit combo 30–60 minutes before you train to lock in steady energy.
FAT UP YOUR MEALS
Add 1–2 servings of heart-healthy fats daily—think avocado on toast, olive oil over greens, or almonds as a snack.
VITAMIN D DAILY
Start your supplement routine (D3 preferred!) to help strengthen bones, support immune function, and round out your recovery game.
macros
week 6
daily guide
⚡️calories
2450-2650
🥑fats
25% (67-75g)
50% (300 - 325g)
🥖carbs
25% (150-163g)
🍗protein
💡Because you’re in cardio mode, and weightlifting is taking a backseat this week, we lowered your total intake a bit and upped your carbs to ensure you have the energy you need.
timing
meal
We’ve updating your meal suggestions based on your schedule, and daily 🤸🏾 routine! Look for some new snack ideas and be flexible - you can move them around and spread them out as needed!
eating schedule
breakfast (9:00 - 9:30am)
Carbs: ~70g | Protein: ~40g | Fats: ~13g | ~580 kcal
🥯 Option 1: Mocha Oat Power Shake
½ cup oats blended with 1 scoop protein powder, 1 cup almond milk, 1 tsp instant coffee, topped with 1 tsp peanut butter and ½ banana
🍳 Option 2: Protein Bagel Stack
1 whole wheat bagel + 1 egg + 3 egg whites + 1 slice turkey + 1 tsp olive oil sautéed spinach on the side
🥣 Option 3: Yogurt Banana Bowl
¾ cup 0% Greek yogurt + ½ scoop whey protein + ½ banana + ¼ cup granola + 1 tbsp flaxseed
mid-morning snack (11:00 - 11:30pm)
Carbs: ~35g | Protein: ~14g | Fats: ~6g | ~270 kcal
🥣 Option 1: Trail Mix Yogurt Bowl
½ cup non-dairy yogurt + ½ scoop protein + 1 tbsp trail mix
🥤 Option 2: Protein Toast Combo
½ scoop protein blended in almond milk + 1 slice cinnamon raisin toast + 1 tsp almond butter
🍘 Option 3: Rice Cake & Egg Pack
2 rice cakes + 1 tbsp hummus + 1 hard-boiled egg + ½ cup grapes
lunch (1:00 - 1:30pm)
Carbs: ~80g | Protein: ~45g | Fats: ~13g | ~640 kcal
🍝 Option 1: Chickpea Pasta Plate
1¼ cups chickpea pasta + ½ cup sautéed veggies + 4 oz grilled chicken + 1 tsp olive oil
🥙 Option 2: Chicken Pita Power Bowl
1 whole wheat pita + 5 oz grilled chicken + ¼ cup roasted sweet potatoes + 2 tbsp hummus + romaine + tomatoes
🍚 Option 3: Fried Rice Lite
1 cup jasmine rice + 2 egg whites + 1 whole egg + 5 oz tofu or chicken + peas + tamari
pre-workout snack (4:30 - 5:00pm)
Carbs: ~40g | Protein: ~13g | Fats: ~5g | ~290 kcal
🍐 Option 1: Pear & Protein Plate
1 small pear + ¾ tbsp peanut butter + ½ scoop protein in water
🥯 Option 2: Mini Bagel Boost
1 mini whole grain bagel + 1 tsp jam + ½ scoop protein in almond milk
🥣 Option 3: Energy Oat Bites & Shake
2 oat bites (oats + protein powder + honey) + ½ scoop protein in almond milk
dinner (8:30 - 9:00pm)
Carbs: ~70g | Protein: ~38g | Fats: ~22g | ~640 kcal
🍲 Option 1: Lentil Chicken Power Bowl
¾ cup brown rice + ½ cup lentils + 4 oz grilled chicken + sautéed kale + 1 tbsp olive oil
🍠 Option 2: Sweet Potato Turkey Hash
1½ cups roasted sweet potato + 5 oz ground turkey + spinach + ½ avocado + garlic olive oil drizzle
🍗 Option 3: Miso Chicken Grain Bowl
4 oz miso-glazed chicken + 1½ cups farro + steamed broccoli + scallions + sesame oil
dessert (post-dinner)
Carbs: ~20g | Protein: ~11g | Fats: ~8g | ~200 kcal
🍓 Option 1: Strawberry Protein Nice Cream
½ frozen banana + ½ cup frozen strawberries + ½ scoop protein + ½ cup almond milk
🍘 Option 2: Rice Cake Crunch
1 rice cake + 1 tsp peanut butter + dark chocolate drizzle + ½ scoop protein on the side
🍮 Option 3: Chia Cocoa Pudding
2 tbsp chia seeds + ½ scoop chocolate protein + ½ cup almond milk + raspberries on top
boosters
This supplement stack sets you up for peak performance, recovery, overall health, and sustained energy.
💡Note: Before starting any new supplements, consult with your doctor or pharmacist, especially if you’re taking meds or have specific health conditions. Use this Interaction Checker to review potential interactions.
supplements
daily essentials
Psyllium Husk Powder: NOW Foods Supplements Psyllium Husk Powder, Non-GMO Project Verified, Soluble Fiber
Nutrients that help maintain overall health.
Creatine: Klean Athlete for muscle strength, take 3x per week
🌿 Plant-Based Omega-3: Nordic Naturals Algae Omega NSF Sport for cognitive and heart health
☀️ Vitamin D: Thorne D3/K2 Liquid Drops for bone and immune health
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 Electrolyte Powder: Skratch Labs
💪 Plant-Based BCAA: NAKED BCAA
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 Magnesium Glycinate: Pure Encapsulations
❤️🩹 Collagen Peptides: Ancient Nutrition