Week 10

MACROS

Protein - 130g

Carbohydrates - 94g

Fat - 81g

Calories - 1600

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 1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 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 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Post Workout	1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple	1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple	1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple	1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple	1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple	1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple	1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple
Meal 2	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
Meal 3	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato Around 1pm 1 Scoop Hydra Shred	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
Meal 4	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 Scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 Scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 Scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter 1 Scoop Protein Powder (whey, pea, collagen)	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 Scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 Scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter 1 Scoop Protein Powder (whey, pea, collagen)
Meal 5	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 4g Fish Oil	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds	CHEAT MEAL	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 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 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 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 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred Fasted
Meal 2	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit	1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
Meal 3	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato Around 1pm 1 Scoop Hydra Shred	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato	150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
Meal 4	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter 1 Scoop protein (whey,pea,collagen)	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter Around 1pm 1 scoop Hydra Shred	2 cups mixed carrot, cucumber, celery 2 tbs peanut butter 1 Scoop protein (whey,pea,collagen)
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 5	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 4g Fish Oil	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds	CHEAT MEAL	150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 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.

Femalenutritionweek10

MACROS

IF YOU TRAIN IN THE MORNING

IF YOU TRAIN IN THE AFTERNOON