Makes: 7 Meal-Prep Servings 📊 ESTIMATED MACROS PER SERVING 🔥 ~515 Calories 💪 ~60g Protein 🍚 ~38g Carbs 🥑 ~10g Fat Calories-to-Protein Ratio: ~8:1 ✅ Macros are estimates and will vary with exact brands and portions. 🛒 INGREDIENTS 🥩 BEEF: • 1600g extra lean ground beef (96/4) • 10g olive oil, for cooking • Salt and pepper to taste 🍚 RICE: • 280g jasmine rice, dry • 560g water 🫑 VEGGIES: • 200g bell peppers, sliced • 100g corn kernels 🌶️ CHIPOTLE YOGURT SAUCE: • 140g nonfat plain Greek yogurt • 30g chipotle peppers in adobo, finely chopped • 10g lime juice • Salt to taste 🌱 TOPPING: • Fresh cilantro, to taste 🔥 COOK IT: 1. Cook the rice. Combine the rice and water in a pot. Bring to a boil, reduce to a simmer, cover, and cook 12–15 minutes until tender. Fluff with a fork. 2. Heat the olive oil in a large nonstick skillet over medium-high heat. Cook the ground beef 7–8 minutes, breaking it up, until browned and cooked through. Season with salt and pepper. Drain any excess fat. 3. Add the sliced bell peppers and corn to the same skillet. Cook 3–4 minutes until the peppers are just tender and the corn is warmed through. 4. Stir the Greek yogurt, chopped chipotle peppers, and lime juice together for the sauce. Season with salt. 5. Divide the rice across 7 meal-prep containers. Top with the chipotle beef, peppers, and corn. Spoon 20g of sauce over each container. Sprinkle fresh cilantro on top. ♻️ REHEAT LIKE THIS: 1. Microwave: Heat 2–3 minutes, stirring halfway, until steaming hot. Add a splash of water if the rice looks dry. 2. Oven: Bake at 350°F (175°C) for 12–15 minutes until heated through. 📊 PER MEAL PREP 🔥 ~515 CALORIES 💪 ~60G PROTEIN 🍚 ~38G CARBS 🥑 ~10G FAT 🌶️ CHIPOTLE BEEF & RICE BOWLS ✈️ 7 MEAL PREPS 🧱 BRICK BY BRICK. 🧱

One week. Five sessions. Same split, same standard. This is the overview for the week ahead. Each day has one benchmark lift to progress, the key work around it, and one focus cue. Track every benchmark lift the same way: WEIGHT, REPS, RPE. Once you own 8 / 8 / 8 / 8 with strict form, ADD 5 LBS. Commercial gym or hotel gym, the goal does not change. Barbell and cable at home, dumbbells and bodyweight on the road. Same muscles. Same work. DAY 1 — MONDAY: CHEST & TRICEPS 📈 BENCHMARK: BARBELL BENCH PRESS — 4 × 6–8 KEY WORK: Incline press, machine press, pec deck, skull crusher, rope pushdown. 🎯 FOCUS: PRESS FIRST. Feet flat, shoulder blades pinned, touch the chest, press every rep with intent. No bouncing. No half reps. DAY 2 — TUESDAY: BACK & BICEPS 📈 BENCHMARK: BARBELL ROW — 4 × 6–8 KEY WORK: Pull up, chest supported row, lat pulldown, seated cable row, EZ bar curl, incline dumbbell curl. 🎯 FOCUS: PULL WITH THE BACK. Set the shoulder blades before every rep. If the biceps burn first, the back is not doing its job. DAY 3 — WEDNESDAY: QUADS & CALVES 📈 BENCHMARK: BARBELL BACK SQUAT — 4 × 6–8 KEY WORK: Leg press, split squat, leg extension, standing calf raise, seated calf raise. 🎯 FOCUS: OWN THE DEPTH. Full range, braced trunk, knees tracking over toes. No half squats to move more weight. DAY 4 — THURSDAY: SHOULDERS 📈 BENCHMARK: BARBELL OVERHEAD PRESS — 4 × 6–8 KEY WORK: Dumbbell shoulder press, lateral raise, rear delt fly, upright row, shrug. 🎯 FOCUS: PRESS STRICT. Ribs down, glutes tight, no lean back. Shoulders do the work, not momentum. DAY 5 — FRIDAY: GLUTES & ARMS 📈 BENCHMARK: BARBELL HIP THRUST — 4 × 6–8 KEY WORK: Romanian deadlift, glute bridge, cable kickback, close grip press, dumbbell curl, hammer curl. 🎯 FOCUS: DRIVE WITH THE GLUTES. Full lockout at the top, slow lower. Arms finish the week after the big work is done. 🎯 THIS WEEK'S STANDARD 💪 ONE BENCHMARK PER DAY — Progress it, track it, beat it next week. 🔥 STRICT FORM OVER HEAVY WEIGHT — Every rep owned.

Monday check in. New week, new plan. What are you training this week, and which session are you hitting first today? Drop your plan below, even if the week already looks messy. One clear plan beats a perfect plan you never start. Quick note too. Our weekly coaching call is Wednesday, November 4, at 11:30 in the morning Central. Bring a question about training, nutrition, or life on the road and we will work through it together. What are you training first this week?

Sunday reset. New week, fresh start. What are you training this week, and what is the one session you will not skip no matter what the schedule does? Drop it below and lock it in now, before the week gets busy. Quick note too. Our weekly coaching call is Wednesday, November 4, at 11:30 in the morning Central. Bring a question about training, nutrition, or life on the road and we will work through it together. What are you carrying into this week?

Want to talk 1 on 1? These calls are free. Pick the call that fits where you are right now. Aviation Mentorship Call: Guidance on the career side of flying. Ratings, flight school path, interviews, and what to do next. Book here: https://calendly.com/apexpilotperformance/30min Fitness Coaching Call: Training and nutrition built around a real flying schedule. We will look at where you are now and map out what you should be doing. Book here: https://calendly.com/apexpilotperformance/30min Pick a time that works and I will see you on the call.