Protein - 160g
Week2marquisemovement
MACROS
Carbohydrates - 142g
Fat - 70g
Calories - 1800
IF YOU TRAIN IN THE MORNING
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|
Meal 1 |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
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 Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or 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 |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus 4g Fish Oil |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus |
CHEAT MEAL |
150g Porterhouse or Salmon 125g 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
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
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
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
2 Eggs 1 Egg White mix of capcisum, red onion, mushroom, spinach or add a handful of superfoods blend cook in 1tbs coconut oil (omlette)
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)
|
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)
|
|
Meal 3 |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice
|
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice Around 1pm |
150g Chicken/Turkey Breast 2 cups baby spinach cucumber, tomato, 30g Swisse Cheese 125g White Quinoa or White Rice |
|
Meal 4 |
2 Rice Cakes 20g Avocado 1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast 100g Orange or Citrus Fruit
Around 1pm |
2 Rice Cakes 20g Avocado 1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast 100g Orange or Citrus Fruit
Around 1pm |
2 Rice Cakes 20g Avocado 1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast 100g Orange or Citrus Fruit
Around 1pm |
2 Rice Cakes 20g Avocado 1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast 100g Orange or Citrus Fruit
Around 1pm |
2 Rice Cakes 20g Avocado 1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast 100g Orange or Citrus Fruit
Around 1pm |
2 Rice Cakes 20g Avocado 1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast 100g Orange or Citrus Fruit
Around 1pm |
2 Rice Cakes 20g Avocado 1 Can tuna (95g) or 100g Deli Turkey/Chicken Breast 100g Orange or Citrus Fruit
|
|
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 |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus 4g Fish Oil |
150g Porterhouse or Salmon 125g Sweet Potato 100g Chosen mix of green beans, brocolli, asparagus |
CHEAT MEAL |
150g Porterhouse or Salmon 125g 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.