I've only been in LA once but one of the best things about it and California is In-N-Out Burger, and one of the best things about In-N-Out is their tangy burger sauce which they call spread. One of my go to meals every week is a big burger bowl with ground beef, airfried potatoes, lettuce, onions, tomato, and to top it off this take on In-N-Out's burger spread is a sauce I often use. It's awesome and will take your burger bowl to the next level. It's low fat and high protein and tastes amazing and like the real deal. This makes about 3/4 of a cup. You can refrigerate any leftovers and it's also great with fries (just like they do at In-N-Out), airfried chicken, cheese quesadillas, etc. 1 tbs low fat mayo 1/2 cup 0% Greek yoghurt 3 tbs sugar free or reduced sugar ketchup 1 tsp American yellow mustard (like French's) 1 tsp Apple cider vinegar 2 to 3 tbs sweet pickle relish (adjust to how sweet the relish you use is, some can be very sweet, you want this tangy) Pinch of salt and pepper. Whisk everything up well and enjoy!

Holy Thursday I did not workout but I still maintained my deficit until I took personal communion that very night after work (That does not count on my calorie count. Very personal and highly specific taking. One baked dough of bread and one cup of Grape juice not shown) But everything else prior does count. MEAL 1: 2 Cups of Coffee with 1 Bowl of Reese’s Puffs with Almond Milk and Banana (530 calories) MEAL 2: 3 Egg Ground Beef and Cheese Omelette (358 calories) MEAL 3: Ground Beef and Cheese Nachos (403 calories) MEAL 4: Vanilla Ice Cream with Golden Oreos (501 calories) GRAND TOTAL: (Not counting Communion) 1792

Had to make a few changes because of doctor’s appointments, but I still kept up with the deficit given and followed with cardio and swimming today. MEAL 1: MET-RX BAR SUPER COOKIE: 410 plus two cups of coffee with French vanilla prior (470 calories) MEAL 2: Reese’s Puffs (dark chocolate) with Almond Milk and Banana (470 calories) MEAL 3: Pan Seared Sesame Chicken with Steam Rice and Veggies (504 calories) MEAL 4: Greek Yogurt with Grapes and Honey (284 calories) GRAND TOTAL: 1728 calories

Today as I worked boldly on Legs I made it simple but effective with the diet. But Ricky I will share with you one recipe I have cooked up MEAL 1: MET-RX BAR SUPER COOKIE: 410 MEAL 2: 3 EGG GROUND BEEF & CHEESE OMELETTE: 470 MEAL 3: GROUND BEEF AND CHEESE NACHOS: 450 MEAL 4: VANILLA ICE CREAM WITH GRAPES: 315 (2 cups of coffee with French vanilla prior) TOTAL CALORIES: 1706 3 EGG GROUND BEEF & CHEESE OMELETTE PAM Spray 3 eggs beated 1 slice of VELVETTA cheese 1.2 oz of Extra Lean Ground Beef (Precooked) (Ingredients Below) 1/2 tbs of Olive Oil Paprika Garlic Salt Creole Seasoning Lemon Pepper Beat the 3 eggs with a fork and pour it on a Pam sprayed skillet. Add some Lemon pepper and let the eggs cook and once fully cooked fold the VELVETTA cheese in half and add the precooked ground beef. Then fold it with spatula and serve Side note: Pre cook Ground Beef on a skillet with 1/2 tbs of Olive oil and spread it out and add all the seasonings

ITS HOLY WEEK and that means Easter Sunday is the following Sunday but I still need to be consistent with my diet so here is Mondays Plan Meal 1: MET-RX MEAL REPLACEMENT BAR: SUPER COOKIE 410 calories (2 cups of coffee with French vanilla prior 60 calories) Meal 2: 3 Egg Cheese Omelette 250 calories Meal 3: Pan Seared Sesame Seed Chicken with Rice and Veggies with Homemade Lemonade 504 calories Meal 4: Vanilla Ice cream with Golden Oreos 554 calories