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Week 1


MACROS

Protein - 140g

Carbohydrates - 200

Fat - 71

Calories - 2000

IF YOU TRAIN IN THE MORNING

Monday Tuesday Wednesday Thursday Friday Saturday Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas 

Meal 1

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking 

1 tbs Apple Cider Vinegar or Capsules 

1 Scoop Hydra Shred

 

Fasted

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

 

Fasted

 

Post Workout

Meal 2

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

Meal 3

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

1 Scoop Hydra Shred

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

 

 

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

 

 

Meal 4

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas

Around 1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas

Around 1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas

Around 1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas

 

 

1 Scoop protein

(whey,pea,collagen)

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas

Around 1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas

Around 1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas

 

 

1 Scoop protein

(whey,pea,collagen)

Meal 5

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

4g Fish Oil

 

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

CHEAT MEAL

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

4g Fish Oil


IF YOU TRAIN IN THE AFTERNOON

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking 

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

Fasted

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel

2 Whole Eggs

1 Handful Baby Spinach

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

 

Fasted

 

Meal 2

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

1 tbs natural almond butter

100g Mixed Carrot Cucumber Sticks

100g Orange or Citrus Fruit

Meal 3

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

1 Scoop Hydra Shred

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

150g Lean Beef Mince

 

125g Brown Rice

 

100g Kaleslaw or lettuce, tomato, red onion

dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey

 

Meal 4

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas
 

Around1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas
 

Around1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas
 

Around1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas

 

 

1 Scoop protein

(whey,pea,collagen)

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas
 

Around1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas
 

Around1pm

1 Scoop Hydra Shred

Tuna (95g can) or 100g Chicken breast Deli Meat.

2 Rye Vitas

 

 

1 Scoop protein

(whey,pea,collagen)

Post Workout

/ afternoon snack

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

Meal 5

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

4g Fish Oil

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

CHEAT MEAL

150g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

 

4g Fish Oil

Sodium Intake

 

 

Sauces / Dressings

 

Water

 

Weighing Food

Use pink sea salt on meal 3 & 5 to taste. The concept of "to taste" is to give your serving size a good range, if you cant taste it you haven't used enough if it is overpowering you have used to much. So utilise it "to taste". DO NOT FEAR SODIUM especially in sources such as pink sea salt.

Utilise low calorie sauces and water/vinegar based dressings on meals to flavour but with moderation. Have sauce with your meals not meals with your sauce !

Minimum 2.5L water a day, consume a large cup of water upon waking. Count this towards your daily intake.

 

Food weights are calculated after being cooked regarding meat and veg.