Mini Cart

  • No products in the cart.

Week 3


MACROS

Protein - 126g

Carbohydrates - 168g

Fat - 92

Calories - 2000

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

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

4g Fish Oil

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

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

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

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 Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

 

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

 

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

 

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

Around 1pm

1 Scoop Hydra Shred

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

 

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

 

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

 

Meal 4

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

 

1 Scoop protein

(whey,pea,collagen)

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

 

1 Scoop protein

(whey,pea,collagen)

Meal 5

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

 

4g Fish Oil

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

CHEAT MEAL

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

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

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

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

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs (20g) Natural Almond Butter

1 Scoop whey protein

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 Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

Around 1pm

1 Scoop Hydra Shred

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

150g Turk

150g Turkey/Chicken/Pork Mince

125g Sweet Potato

100g of one or more

Brocolli, Beans, Asparagus

 

Meal 4

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

 

1 Scoop protein

(whey,pea,collagen)

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

50g Strawberries

15g Chia Seeds

 

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 Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

 

4g Fish Oil

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

125g White Rice

CHEAT MEAL

150g Skinless Hoki

1 tbs sunflower seeds

25g Avocado

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.