Week 1

MACROS

Protein - 191g

Carbohydrates - 257

Fat - 119

Calories - 2800*

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 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 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 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Post Workout	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries
Meal 2	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit
Meal 3	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans
Meal 4	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter 1 Scoop protein (whey,pea,collagen) Around 1pm 1 scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter 1 Scoop protein (whey,pea,collagen) Around 1pm 1 scoop Hydra Shred
Meal 5	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice 4g Fish Oil	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice	CHEAT MEAL	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice 4g Fish Oil

IF YOU TRAIN IN THE AFTERNOON

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butterAround 1pm1 Scoop Hydra Shred
Meal 1	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 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 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel + 1 tbs peanut butter 2 Whole Eggs 2 Egg Whites capsicum, spinach, spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Meal 2	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit	1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit
Meal 3	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans	200g Lean Beef Mince 150g Sweet potato (cooked in 1 tbs coconut oil) 100g mixed carrot, brocolli, beans
Meal 4	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter 1 Scoop protein (whey,pea,collagen) Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter Around 1pm 1 Scoop Hydra Shred	100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butter 1 Scoop protein (whey,pea,collagen) Around 1pm 1 Scoop Hydra Shred
Post Workout / afternoon snack	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries	1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries
Meal 5	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice 4g Fish Oil	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice	CHEAT MEAL	200g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 150g White Rice 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.

nutritionmaleweek1

MACROS

IF YOU TRAIN IN THE MORNING

IF YOU TRAIN IN THE AFTERNOON