Protein - 155g
Maqruisemovementweek5
MACROS
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
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
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
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
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
30g Oats or wheat based cereal 1 tbs almond butter 1 tbs chia seed
4g Fish Oil
|
|
|
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 |
150g 5 Star Lean Beef Mince 2 cups baby spinach cucumber, tomato, lettuce 20g Black Beans 100g White Rice Around 1pm |
150g 5 Star Lean Beef Mince 2 cups baby spinach cucumber, tomato, lettuce 20g Black Beans 100g White Rice Around 1pm |
150g 5 Star Lean Beef Mince 2 cups baby spinach cucumber, tomato, lettuce 20g Black Beans 100g White Rice Around 1pm |
150g 5 Star Lean Beef Mince 2 cups baby spinach cucumber, tomato, lettuce 20g Black Beans 100g White Rice Around 1pm |
150g 5 Star Lean Beef Mince 2 cups baby spinach cucumber, tomato, lettuce 20g Black Beans 100g White Rice Around 1pm |
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
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
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
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
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
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 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.