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    MANKOFIT 30 DAY CHALLENGE : DAY 1 GROCERIES AND PREPPING FOOD

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    aymonegirl

    by aymonegirl

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    MAKE SURE YOUR BRIGHTNESS IS FULLY ON WITH YOUR COMPUTER. Please watch in 1080p OR 720p for a better rendition. Find the "Quality" button by holding the mouse over the video, near the Youtube logo, you will find a sort of wheel icon.

    ******I NEED LOVE, GIRL!******

    INTRO SONG: Sweet Way Accuse a Tort http://youtu.be/F5UjQi57T2s Buy his song on itunes and support him and his fine self

    HOW TO REACH ME
    ______________________
    My Blog: http://bit.ly/MmeSSK
    My Facebook: http://on.fb.me/NMLk2E
    My Instagram: marleneaymone
    My Twitter: @marleneaymone
    My Fashiolista: http://bit.ly/MtIGwM
    For business inquiries: marlene@marleneaymone.com
    My hair website: http://bit.ly/MzY4ni
    My Beautylish: http://bit.ly/NDVnCg
    ________________________________________________

    My HAIR

    I am wearing the following:

    1. Marlene-Aymone SILKBASE closure in a 16 inch
    2. 1 bundle of the Persian Fantasy in a 16 inch: http://bit.ly/PersianFantasyHair
    3. 7 bundles of Marlene-Aymone Mongolian Bodywave: http://bit.ly/MongolianBodyWave

    Contact me if you have any questions at marlene@marleneaymone.com

    NEED PARTNERS *** tag yourself down below to be my pal and be willing to work hard*** #teamskinnybitches by @mankofit "Grocery list 30 day clean Eating! (Starts June 30-July 30)
    Tag your friends and workout buddies and hashtag your progress with #mankofit30days

    Fruits allowed only in the morning :

    Strawberries 1 cup
    1/2 grapefruit
    1 cup kiwis
    1/2 cup blueberries

    Carbohydrates allowed:

    Brown rice
    Sweet potato
    Oatmeal
    Unsalted rice cakes
    Ezequiel bread

    Lean proteins allowed: no shakes allowed, time to rely on food for protein intake.
    Eggs (only one yolk allowed)
    Chicken (breast only)
    Salmon (twice a week, cannot be paired with good fats)
    Turkey
    Tilapia/Hallibut/Cod

    Vegetables allowed:

    Brussels sprouts
    Asparagus
    Cucumber/celery
    Tomatoes/onions
    Broccoli/cauliflower
    Spinach/kale/iceberg lettuce
    Green beans

    Vegans protein: sorry guys I'm not a vegan.

    Tofu
    Portobello mushrooms
    Beans/chickpeas

    Good fats allowed: (only by the tablespoon ( 1tbs at a time 2-3 times a day only depending on macros. Goes well with rice cakes

    Olive oil/coconut oil
    Almond butter
    Peanut butter
    Walnuts
    Avocado (1/4 cup only). This is your grocery list, respect it, learn to love it, and if you follow this grocery list then paired with the proper exercise regimen you will see the results you want.

    Calculate your bmr online, if you're bulking add 300-500 cals over bmr and caloric expenditure , if you're trying to lose deduct 200-500 (do not go below 1200 calories a day). I do about 1550cals a day.
    Absolutely no cheating allowed. Partner up with a buddy tag them here and lets hold each other accountable. Tomorrow ill post how to count your macros properly! Lets get it!"