Malenutritionweek8
MACROS
Protein - 185g
Carbohydrates - 115g
Fat - 95g
Calories - 2200*
IF YOU TRAIN IN THE MORNING
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Meal 1 |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
4g Fish Oil
|
|
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 |
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
Around 1pm 1 scoop Hydra Shred |
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
Meal 4 |
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100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana
1 Scoop protein (whey,pea,collagen)
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|
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100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana
1 Scoop protein (whey,pea,collagen)
|
Meal 5 |
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
|
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
|
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
|
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
4g Fish Oil |
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
|
CHEAT MEAL |
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
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
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 2 Egg Whites 50g Shortcut Bacon Mix In Capsicum, Spinach, Tomato, Onion or Superfoods mix (coles)
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 |
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
Around 1pm |
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Turkey/Chicken Breast 125g White Rice 15g Pumpkin Seeds
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
Meal 4 |
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100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana
1 Scoop protein (whey,pea,collagen)
|
|
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100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana
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 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
|
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
|
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
|
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
4g Fish Oil |
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
|
CHEAT MEAL |
200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans
Serve With Lettuce, Cucumber, Tomato, Red Onion
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.