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Week 7


MACROS

Protein - 159g

Carbohydrates - 137g

Fat - 46g

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)

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 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

Meal 3

125g Turkey/Chicken Breast

2 Corn Tortillas

Lettuce, Tomato, cucumber, carrot

20g avocado

 

125g Turkey/Chicken Breast

2 Corn Tortillas

Lettuce, Tomato, cucumber, carrot

20g avocado

 

125g Turkey/Chicken Breast

2 Corn Tortillas

Lettuce, Tomato, cucumber, carrot

20g avocado

 

125g Turkey/Chicken Breast

2 Corn Tortillas

Lettuce, Tomato, cucumber, carrot

20g avocado

 

Around 1pm

1 Scoop Hydra Shred

125g Turkey/Chicken Breast

2 Corn Tortillas

Lettuce, Tomato, cucumber, carrot

20g avocado

 

125g Turkey/Chicken Breast

2 Corn Tortillas

Lettuce, Tomato, cucumber, carrot

20g avocado

 

125g Turkey/Chicken Breast

2 Corn Tortillas

Lettuce, Tomato, cucumber, carrot

20g avocado

 

Meal 4

2 Whole Boiled Eggs

20g Almonds

Baby Spinach, Carrot, Tomato, Cucumber

(egg salad)

Around 1pm

1 Scoop Hydra Shred

2 Whole Boiled Eggs

20g Almonds

Baby Spinach, Carrot, Tomato, Cucumber

(egg salad)

Around 1pm

1 Scoop Hydra Shred

2 Whole Boiled Eggs

20g Almonds

Baby Spinach, Carrot, Tomato, Cucumber

(egg salad)

Around 1pm

1 Scoop Hydra Shred

2 Whole Boiled Eggs

20g Almonds

Baby Spinach, Carrot, Tomato, Cucumber

(egg salad)

 

2 Whole Boiled Eggs

20g Almonds

Baby Spinach, Carrot, Tomato, Cucumber

(egg salad)

Around 1pm

1 Scoop Hydra Shred

2 Whole Boiled Eggs

20g Almonds

Baby Spinach, Carrot, Tomato, Cucumber

(egg salad)

Around 1pm

1 Scoop Hydra Shred

2 Whole Boiled Eggs

20g Almonds

Baby Spinach, Carrot, Tomato, Cucumber

Meal 5

150g Hoki

100g White Rice

Steamed Veg

100g Brocolli, Carrot, Beans, Asparagus

150g Hoki

100g White Rice

Steamed Veg

100g Brocolli, Carrot, Beans, Asparagus

150g Hoki

100g White Rice

Steamed Veg

100g Brocolli, Carrot, Beans, Asparagus

150g Hoki

100g White Rice

Steamed Veg

100g Brocolli, Carrot, Beans, Asparagus

4g Fish Oil

150g Hoki

100g White Rice

Steamed Veg

100g Brocolli, Carrot, Beans, Asparagus

CHEAT MEAL

150g Hoki

100g White Rice

Steamed Veg

100g Brocolli, Carrot, Beans, 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

 

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

 

Meal 2

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

100g Orange or Citrus Fruit

 

2 Ryvitas

90g Deli Chicken/turkey breast or tuna (95g can)

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

100g Coconut Yoghurt

100g Strawberries

15g Chia Seeds

15g Cacao Nibs

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

100g Strawberries

15g Chia Seeds

15g Cacao Nibs

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

100g Strawberries

15g Chia Seeds

15g Cacao Nibs

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

100g Strawberries

15g Chia Seeds

15g Cacao Nibs

 

 

1 Scoop protein

(whey,pea,collagen)

100g Coconut Yoghurt

100g Strawberries

15g Chia Seeds

15g Cacao Nibs

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

100g Strawberries

15g Chia Seeds

15g Cacao Nibs

 

Around 1pm

1 Scoop Hydra Shred

100g Coconut Yoghurt

100g Strawberries

15g Chia Seeds

15g Cacao Nibs

 

 

 

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.