BTB / BUILD THE BODY / FREE WEEKLY STARTER

Build a week you can repeat.

Week beginning: ____________________ One realistic priority: ____________________________________

Choose your training and meals

MondayTraining:

Meals:

TuesdayTraining:

Meals:

WednesdayTraining:

Meals:

ThursdayTraining:

Meals:

FridayTraining:

Meals:

SaturdayTraining:

Meals:

SundayTraining:

Meals:

Prepare and store

Prep session date/time: _____________________

Second session or freeze later portions: _____________________

Refrigerate perishables within 2 hours (1 hour above 90°F). Keep cooked leftovers at 40°F or below for 3–4 days; freeze later portions or prep again. Reheat leftovers to 165°F with a thermometer. Check food-specific guidance.

Check the pantry. Then shop.

Already available: _____________________________________

Review labels, ingredient quantities, allergens and estimated cost before buying.

Review the week

What worked? __________________________ One adjustment: ______________________________

General planning education, not an individualized exercise or clinical diet prescription. Choose activity and portions appropriate to your circumstances. BTB: www.btbfitnessandhealth.com • Storage guidance: USDA FSIS Leftovers and Food Safety.