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Week 3


MACROS

Protein - 211g

Carbohydrates - 227g

Fat - 97g

Calories - 2600*

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

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut Butter

1 Scoop Protein Powder (whey, pea, collagen)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut Butter

1 Scoop Protein Powder (whey, pea, collagen)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut 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

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut Butter

1 Scoop Protein Powder (whey, pea, collagen)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut 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)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

Meal 2

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

Meal 3

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

Around 1pm

1 scoop Hydra Shred

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

Meal 4

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

 

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

 

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

 

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

 

1 Scoop protein

(whey,pea,collagen)

 

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

 

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

 

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

 

1 Scoop protein

(whey,pea,collagen)

 

Meal 5

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

4g Fish Oil

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

CHEAT MEAL

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g 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

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut Butter

1 Scoop Protein Powder (whey, pea, collagen)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut Butter

1 Scoop Protein Powder (whey, pea, collagen)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut 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

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut Butter

1 Scoop Protein Powder (whey, pea, collagen)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

180g Greek Yoghurt

50g Oat Granola

1 Tbs Peanut Butter

1 Scoop Protein Powder (whey, pea, collagen)

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

 

Fasted

 

Meal 2

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

Meal 3

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

Around 1pm

1 Scoop Hydra Shred

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

200g Turkey/Chicken Mine

150g Brown Rice

50g Black beans

Lettuce, tomato, cucumber,

30g Avocado

(naked burrito)

Meal 4

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

 

1 Scoop protein

(whey,pea,collagen)

 

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

Around 1pm

1 Scoop Hydra Shred

2 Boiled Eggs

2 Corn Cakes

Baby Spinach

 

1 Scoop protein

(whey,pea,collagen)

 

Post Workout

/ afternoon snack

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

Meal 5

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

 

4g Fish Oil

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g White Rice

CHEAT MEAL

200g Steak (porterhouse/Rump Lean Cut)

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g 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.