Mike Rush - 39 - Getting back after it. Former bball player, decathlete... turned dad and salesman Prime Timer Extraordinaire Ready to get in the best shape of my life!

Almost to the weekend, so let's finish strong. I'm starting with a spinach feta egg wrap and Greek yogurt, a Philly cheesesteak rice bowl at lunch, a pumpkin spice latte shake after training, and a Greek lemon chicken sheet pan for dinner. That's about 214g protein and 2,467 calories for a ~200 lb lifter. Pro tip: freeze the sirloin for 20 minutes and it slices paper-thin. PNG and PDF are attached. Demand more.

Midweek and we're eating well. I'm kicking off with a Denver omelet and toast, a Cajun shrimp and sweet potato bowl at lunch, a chocolate cherry protein shake after training, and chicken tikka masala over basmati for dinner. That's about 209g protein and 2,519 calories for a ~200 lb lifter. Marinate the chicken in yogurt this morning and dinner cooks in 15 minutes. PNG and PDF are attached. Demand more.

Tuesday's menu is one of my favorites. I'm starting with a smoked salmon bagel and eggs, then a lemon herb chicken orzo bowl for lunch, an apple pie protein shake after training, and turkey taco stuffed peppers for dinner. That's about 213g protein and 2,428 calories for a ~200 lb lifter. Brown the turkey ahead and dinner is 20 minutes in the oven. PNG and PDF are attached. Demand more.