July Training + Nutrition Plan š š
- Chelsea Magyar
- Jun 26
- 7 min read
It's officially summer. š„³ My game plan is to train like an athlete, budget like a champion, and eat nutrient-dense, high protein meals to support recovery, performance, and max gains. Let's gooo!
Part 1: Nutrition
I'm so excited for meal planning this month. I am hoping to shop smart and enjoy a step up from pantry food, even at the end of the month (although, there are definitely delicious pantry meals out there). Here's what I'm thinking:
BreakfastĀ (260-565kcal)
(aiming for 15g+ protein pre-workout)
ā¢ Oats, 150-200kcal (40g oats, or 1-2 packets Better Oats)
ā¢ Yogurt, 60-200kcal (1-2 servings)
ā¢ Almond butter, 0-95kcal (skip, or 16g)
Supplements, ~50-70kcal
ā¢ Vitamin D3
ā¢ Collagen, 10kcal
ā¢ Pre-workout, 0-10kcal
ā¢ Creatine
ā¢ Omega-3, 10-20kcal
ā¢ Unsweetened vanilla almond milk for coffee, 30kcal
ā¢ Coffee
ā¢ Sugar free carmel coffee syrup
Post-Workout/Snack (160kcal-565kcal)
(aiming for 30g+ protein, kcal could be anywhere from just drinking a shake at 160kcal-565kcal from repeating the biggest breakfast)
ā¢ Fairlife Protein Shake, 160kcal
ā¢ Fruit, 30-200kcal
ā¢ Tru Bar, 190kcal
ā¢ RX Bar, 210kcal
ā¢ -or- Repeat breakfast
LunchĀ (235-510kcal)
Protein (using 1-2 servings per meal)
ā¢ Ground beef, 140-170kcal
ā¢ Ground chicken, 140kcal
ā¢ Tyson frozen diced or rotisserie chicken, 110-150kcal
ā¢ Tuna packets, 70-140kcal
CarbĀ (using ~1 serving per meal)
ā¢ White rice, 160kcal
ā¢ Near East Cous cous, 150kcal
ā¢ Veggie Craft pasta, 210kcal
Vegetables (using 1/4-1/2 package or 1-2 servings per meal)
ā¢ Canned green beans, 15kcal
ā¢ Tuscan broccoli, 40kcal
ā¢ Antioxidant blend, 50kcal
ā¢ Costco/Kirkland stir fry blend, 35-70kcal
Optional sauces and fats (I'm relying on fats from meat, so sometimes I will add sauce for flavor's sake)
ā¢ Teriyaki sauce, 60kcal/serving or skip
Snacks (fill in with snacks depending on hunger and kcal target; keep them handy)
ā¢ That's It Fruit Bars, 60-120kcal
ā¢ Cheese sticks, 50-150kcal
ā¢ Chocolate, 50-160kcal
ā¢ Frozen yogurt, 100-200kcal
ā¢ Tru Bars, 190kcal
ā¢ RX Bars, 210kcal
ā¢ Fruit, 30-200kcal
ā¢ Energy drink, 0-10kcal
Dinner (235-510kcal)
ā¢ Tyson frozen rotisserie chicken from Costco, 110-170kcal
ā¢ Bolthouse Farms Green Goddess Avocado dressing, 35-70kcal
ā¢ La Favorita Tortilla Chips, 70-140kcal
ā¢ Antioxidant Blend Veggies x 1-4/week, 100kcal
ā¢ Prep food to bring with lunch stuff, 235-510kcal
ā¢ Home Chef Meals, 370-510kcal
Bonus Dessert (100-700kcal, optional, mind your targets, all things in moderation āŗļø)
ā¢ Halo Top, 270-470kcal
ā¢ Frozen yogurt, 100-200kcal
ā¢ Go out!, 200-700kcal (or swap dinner for going out to dinner)
Total kcal: 890-2,850kcal (plus more if snacks are added
(Note: without a doctor's or registered dietician's approval, please try to eat at least 1200kcal, and still consider consulting a doctor before starting a new way of eating)
Part 2: Grocery List
King Soopers/Grocery Store
[Ā ] Fresh fruit: watermelon, grapes, strawberries, raspberries, blueberries, peaches, nectarines, cherries, oranges, bananas (buy 1x/week)
[Ā ] Bolthouse Farms Dressing (1-2/month)
[Ā ] Home Chef Meal x 1-2 (look for markdowns)
[Ā ] Ground beef x 2 (more if on sale)
[Ā ] Ground chicken x 2 (more if on sale)
[Ā ] Tuna packets x 4-10
[Ā ] Simple Truth Organic no stir creamy almond butter
[Ā ] Coffee (1-2/month or big bag)
[Ā ] Old fashioned oats
[Ā ] Lundberg short grain white sushi rice
[Ā ] Near East Cous cous x 2
[Ā ] Veggie Craft pasta x 2
[Ā ] Panda Express Teriyaki Sauce
[Ā ] Canned french style green beans x 2
[Ā ] Unsweetened vanilla almond milk (1-2/month)
[Ā ] Markdown yogurt, Carb Master, Light and Fit (4-14 servings per week, after Costco Yogurt, or when yogurt is on sale)
[Ā ] Frigo light cheese sticks
[Ā ] Green Giant Tuscan Broccoli x 4
[Ā ] Green Giant Antioxident Blend x 10 (may need to go back and buy more...)
[Ā ] Frozen fruit blend x 1-2 (back up for fresh)
[Ā ] Chocolate
[Ā ] La Favorita white corn tortilla chips
[Ā ] Halo Top (1-4/month, for special occasions...like Tuesday š)
Amazon
[Ā ] Better Oats Maple Brown Sugar 100kcal packets (6 boxes, 1 order)
[Ā ] Vitamin D3
[Ā ] Creatine monohydrate
[Ā ] Alani Nu pre-workout
[Ā ] Omega-3 vegan algae oil
[Ā ] Sugar free carmel syrup (or go to Marshall's)
[Ā ] RX Bars
[Ā ] C4 Peach Mango energy drinks
Costco
[Ā ] Collagen
[Ā ] Fairlife protein shakes
[Ā ] Tru Bars
[Ā ] That's It fruit bars
[Ā ] Tyson Rotisserie style chicken (frozen)
[Ā ] Kirkland stir fry blend vegetables
[Ā ] Frozen yogurt
Part 3: Training
Last month for training, I tried a more intuitive approach to lifting, where I did the same lifts week to week but changed the sequence based on my energy levels, time I had available for training, and equipment availability. I saw growth in performance and physique/muscle, and this approach was a nice break from a more regimented routine, but I'm ready to go back to a more organized structure backed by the data I gathered from the intuitive approach. My aim is to set up an enjoyable routine I can commit to and go all in on to optimize my results for the next 6 weeks.
Here is the split, and my thoughts from last month that led me to choose this split:
-Sunday: rest/recovery (10,000 steps, hiking, relaxing, church, naps) -or- intense upper (when church is on Saturday or I can train with boo, low pressure, but when available, choice of equipment is awesome)
ā¢ Rest/Chill
-or-
ā¢ Upper 1
1. Dumbbell shoulder press
2. Chest supported row
3. Pullups/assisted pullups
4. Face pulls
5. Lateral raises
6. Barbell biceps curls
7. Skull crushers
8. Reverse crunches
-Monday: rest/recovery (10,000 steps, gentle cardio, dance, early start for work)
ā¢ Sauna
ā¢ Walking
ā¢ Elliptical or treadmill
ā¢ Dance
-Tuesday: moderate to intense upper (slightly later start time, upper less stressful when time is limited) -or- gentle to intense lower (good if extra time or feeling restless) + cardio or dance
ā¢ Upper 1 (see Sunday)
-or-
ā¢ Lower 1
1. Barbell back squat
2. B Stance Romanian Deadlift
3. Walking lunges
4. Step downs + box jumps
5. Abductor machine
6. Adductor machine
7. Stability ball core
-Wednesday: gentle to moderate lower (still early, saving some energy for day after) + cardio -or- gentle to moderate upper
ā¢ Lower 1 (see Tuesday)
-or-
ā¢ Upper 2
1. Romanian deadlift
2. Dips/Assisted dips
3. Incline chest press
4. High chest supported row
5. Dumbbell biceps curls
6. Plank tucks with pushups
-Thursday: moderate to intense full body (later start) + cardio + sauna
ā¢ Full
1. Barbell hip thrust
2. Bent over barbell row
3. Barbell shoulder press
4. Seated cable row
5. Cable lat pulldown
6. Triceps extension machine
7. Myoreps leg extension
8. Myoreps leg curl
9. Floor core
-Friday: rest/recovery -or- flex day for other workouts (flex day means make up workout)
ā¢ Sauna
ā¢ Walking
ā¢ Elliptical or treadmill
ā¢ Dance
-or-
ā¢ Upper 2 (see Wednesday)
-Saturday: intense lower (heavy, more time, less crowded, choice of equipment) + cardio + sauna
ā¢ Lower 2
1. Angled leg press
2. Calf press on leg press
3. Smith machine lunges
4. Leg extension
5. Leg curl
6. Captain's chair core
Here's how I will copy and paste the program into a note app where I'll track the weights I use, reps performed, sets completed, and training notes:
Upper 1
Dumbbell shoulder press
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Chest supported row
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Pullups/assisted pullups
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Face pulls
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Lateral raises
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Barbell biceps curls
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Skull crushers
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Reverse crunches
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Cardio
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Lower 1
Barbell back squat
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
B Stance Romanian Deadlift
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Walking lunges
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Step downs + box jumps
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Abductor machine
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Adductor machine
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Stability ball core
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Cardio
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Upper 2
Romanian deadlift
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Dips/assisted dips
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Incline dumbbell chest press
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Chest supported lat pulldown row (lol I don't know what this is actually called)
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Dumbbell biceps curls
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Plank tucks with pushups
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
FullĀ
Barbell hip thrust
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Barbell bent over row
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Barbell shoulder press
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Seated cable row
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Cable lat pulldown
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Triceps extension machine
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Myoreps leg extension
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Myoreps leg curl
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Floor core
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Cardio
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Lower 2
Angled leg press
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Calf press on leg press
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Smith machine lunges
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Leg extension
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Leg curl
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Captain's chair core
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Cardio
Wk 1:
Wk 2:
Wk 3:
Wk 4:
Wk 5:
Wk 6:
Conclusion
If you scrolled all the way down here, you're a trooper (or you skipped everything š), and I appreciate you. Best wishes, hopes, and encouragement to you for this upcoming month! šŖ š š
Great plan :D