MANKOFIT 30 DAY CHALLENGE : DAY 1 GROCERIES AND PREPPING FOOD

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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.
Show More 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
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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
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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!"
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