Week 5


MACROS

Protein - 155g

Carbohydrates - 138g

Fat - 48g

Calories - 1600

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

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

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

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

Fasted

 

Post Workout

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries or Pineapple

Meal 2

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

Meal 3

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

Around 1pm

1 Scoop Hydra Shred

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

Around 1pm

1 Scoop Hydra Shred

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

Around 1pm

1 Scoop Hydra Shred

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

Around 1pm

1 Scoop Hydra Shred

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

Around 1pm

1 Scoop Hydra Shred

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

Around 1pm

1 Scoop Hydra Shred

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

 

Meal 4

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice

water

(smoothie)

 

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

(smoothie)

 

Meal 5

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

4g Fish Oil

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

CHEAT MEAL

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

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

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

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

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

30g Oats or wheat based cereal

1 tbs almond butter

1 tbs chia seed

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

Fasted

 

Meal 2

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit Alternative

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit Alternative

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit Alternative

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit Alternative

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit Alternative

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit Alternative

1 Scoop Protein Powder (whey, pea, collagen)

15g Chia Seeds

1 tbs almond butter

1/2 Banana

1 cup ice + water

(smoothie)

seperate

100g Orange or Citrus Fruit Alternative

Meal 3

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

 

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

 

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

 

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

 

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

 

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

 

150g 5 Star Lean Beef Mince

2 cups baby spinach

cucumber, tomato, lettuce

20g Black Beans

100g White Rice

 

Meal 4

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

 

1 Scoop protein

(whey,pea,collagen)

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

 

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

 

 

1 Scoop Hydra Shred

2 Rice Cakes

20g Avocado

1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast

100g Orange or Citrus Fruit

 

1 Scoop protein

(whey,pea,collagen)

Post Workout

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g Blueberries

Meal 5

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

4g fish oil

CHEAT MEAL

125 Chicken Breast or White Meat Alternative

100g Sweet Potato

100g Chosen mix of green beans, brocolli, asparagus

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.

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