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Week 9


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

(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)

 

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.