Week 10

MACROS

Protein - 204g

Carbohydrates - 98g

Fat - 90g

Calories - 2000*

IF YOU TRAIN IN THE MORNING

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	200
Meal 1	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 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 Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Post Workout	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries
Meal 2	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit
Meal 3	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
Meal 4	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 1 scoop protein (whey,pea,collagen) Around 1pm 1 scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 1 scoop protein (whey,pea,collagen)
Meal 5	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus 4g Fish Oil	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	CHEAT MEAL	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, 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 50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 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 Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen) 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Meal 2	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit	95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds 100g orange or alternative citrus fruit
Meal 3	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil) Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
Meal 4	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 1 Scoop protein (whey,pea,collagen) Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm 1 Scoop Hydra Shred	100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon Tomato, lettuce, carrot, red onion or salad variation 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 1 Scoop protein (whey,pea,collagen)
Post Workout / afternoon snack	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries
Meal 5	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus 4g Fish Oil	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, Asparagus	CHEAT MEAL	200g Hoki 50g White Rice Steamed Veg Brocolli, Cauliflower, Beans, 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.

Malenutritionweek10

MACROS

IF YOU TRAIN IN THE MORNING

IF YOU TRAIN IN THE AFTERNOON