Week 5

MACROS

Protein - 206g

Carbohydrates - 192g

Fat - 97g

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 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 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 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 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	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 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 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	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	2 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	2 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk
Meal 5	200g Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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	Sunday
Meal 1	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 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 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 3 Egg Whites 50g Short Cut Bacon 1 Slice Rye Mixed in Capsicum, Spinach, Onion 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Meal 2	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 100g orange or alternative citrus fruit	125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber 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 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	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	2 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	1 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk Around 1pm 1 Scoop Hydra Shred	2 Scoop protein (whey,pea,collagen) 50g Banana 50g Frozen Coconut 1 Tbs Peanut Butter 300ml Almond Milk
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 Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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 Chicken Breast / Turkey Breast 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.

Malenutritionweek5

MACROS

IF YOU TRAIN IN THE MORNING

IF YOU TRAIN IN THE AFTERNOON