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Week 5


MACROS

Protein - 160g

Carbohydrates - 142g

Fat - 70g

Calories - 1800

IF YOU TRAIN IN THE MORNING

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

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

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

Fasted

 

Post Workout

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

Meal 2

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

Meal 3

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

Around 1pm

1 Scoop Hydra Shred

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

Around 1pm

1 Scoop Hydra Shred

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

Around 1pm

1 Scoop Hydra Shred

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

Around 1pm

1 Scoop Hydra Shred

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

Around 1pm

1 Scoop Hydra Shred

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

Around 1pm

1 Scoop Hydra Shred

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

 

Meal 4

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

(smoothie)

 

Meal 5

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

4g Fish Oil

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

CHEAT MEAL

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

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

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

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

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

2 Eggs

1 Egg White

mix of capcisum, red onion, mushroom, spinach or add a handful of coles salad superfoods blend

cook in 1tbs coconut oil

(omlette)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

Fasted

 

Meal 2

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

(smoothie)

seperate

100g Orange or Citrus Fruit

Meal 3

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

 

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

 

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

 

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

 

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

 

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

 

150g Chicken/Turkey Breast

2 cups baby spinach

cucumber, tomato,

30g Swisse Cheese

125g White Quinoa or White Rice

 

Meal 4

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

 

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

 

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

 

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

1 Orange or Citrus Fruit

 

 

1 Scoop protein

(whey,pea,collagen)

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

 

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

 

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

 

 

 

1 Scoop protein

(whey,pea,collagen)

Post Workout

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 Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

4g Fish Oil

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

CHEAT MEAL

150g Porterhouse or Salmon

125g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

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.