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Week 4


MACROS

Protein - 190g

Carbohydrates - 205g

Fat - 93g

Calories - 2400*

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

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

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

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

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

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

Meal 3

200g Lean Beef Mince(4star)

150g Brown Rice

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

 

Around 1pm

1 scoop Hydra Shred

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

Meal 4

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

 

1 Scoop protein

(whey,pea,collagen)

 

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

 

1 Scoop protein

(whey,pea,collagen)

 

Meal 5

200g Hoki

150g White Rice or White Quinoa

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

4g Fish Oil

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

CHEAT MEAL

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

4g Fish Oil


IF YOU TRAIN IN THE AFTERNOON

Monday Tuesday Wednesday Thursday Friday Saturday 125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocadolettuce, carrot, cucumber

Meal 1

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

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

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

(weighed raw)

1 tbs peanut butter

1 tsp ground cinnamon

1 Scoop Protein Powder (whey, pea, collagen)

mixed or seperate

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

 

Fasted

 

Meal 2

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

100g Coconut Yoghurt

1 tbs cocoa nibs

100g Strawberries

 

100g orange or alternative citrus fruit

Meal 3

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

200g Lean Beef Mince(4star)

150g Sweet Potato Chips

(cooked in 1 tbs coconut oil or air fried)

150g Vegetables pick and choose

asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans

Meal 4

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

 

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

 

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

 

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

 

1 Scoop protein

(whey,pea,collagen)

 

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

 

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

 

Around 1pm

1 Scoop Hydra Shred

125g Chicken Breast, Deli chicken/turkey meat

2 tip top sandwhich thins

30g avocado

lettuce, carrot, cucumber

 

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 Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

4g Fish Oil

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

CHEAT MEAL

200g Hoki

150g White Rice

 

1 tbs sesame seeds

30g avocado

 

100-150g kaleslaw or

salad variation

 

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

as dressing or alternative oil based dressing

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.