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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.