Week 9

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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred Fasted	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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	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	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	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana 1 Scoop protein (whey,pea,collagen) Around 1pm 1 scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana 1 Scoop protein (whey,pea,collagen) Around 1pm 1 scoop Hydra Shred
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	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

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 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred Fasted	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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	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	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana 1 Scoop protein (whey,pea,collagen) Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Cocoa Nibs 50g Banana 1 Scoop protein (whey,pea,collagen) Around 1pm 1 Scoop Hydra Shred
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	200g 4 Star Beef Mince 125g Brown Rice 50g Black Beans Serve With Lettuce, Cucumber, Tomato, Red Onion 4g Fish Oil	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.

Malenutritionweek9

MACROS

IF YOU TRAIN IN THE MORNING

IF YOU TRAIN IN THE AFTERNOON