EXECUTIVES AND BUSY PEOPLE
Fat Loss and Muscle Tone Nutrition Plan
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UPON RISING |
5 - 10mL Ultimate Thermo Fuel + 1 tsp Alca Fuel mixed in 350mL of water. 30 - 40 min power walk or other cardio exercise. |
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MEAL 1 |
3 egg whites + 1 whole egg or 100g low fat cottage cheese or raw nuts and seeds plus + 1 serve rolled oats or wholemeal toast (1 piece) or 1 apple + 1 CLA Capsule |
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MEAL 2 |
2 scoops Pro-Lean (mix in 150mL water) |
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MEAL 3 |
1 serve chicken breast, fish, lean beef + 1 serve brown rice, potato or pasta + 1 large serve green veg or salad with olive oil dressing + 1 CLA Capsule |
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MEAL 4 |
2 scoops Pro-Lean (mix in 150mL water) or 100g low fat cottage cheese |
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MEAL 5 |
1 serve chicken breast, fish or lean beef + 2 serves non-starchy veg or salad + 1 CLA Capsule |
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POST WORKOUT |
2 scoops Pro-Lean (mix in water) + 1 piece fruit |
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SERVING SIZES |
Protein: size of hand (palm only) - Carbs: size of clenched fist (cooked). Rotate protein and carb sources.
Have as much variety as possible within the guidelines. If hungry in the evening, snack on raw cashews and almonds. |
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WATER INTAKE |
Drink 42mL water/kg body weight per day |
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ULTIMATE THERMO FUEL |
Do not use Ultimate Thermo Fuel if sensitive to caffeine. Cycle Thermo 2 days on 1 day off. |
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TRAINING
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Low intensity cardio upon rising for fat burning (eg power walking, stationary bike). Weight train evenings to maintain or build muscle tissue |
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NUTRITION
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The key to nutrition for fat loss is not so much a focus on cutting calories but stimulating the body’s metabolism so you naturally burn more calories even at rest. Consuming small meals often and exercise is the best way to increase your metabolic rate. Consume the right foods in the right amounts in the right combinations at the right times – as above. |
| MONTHLY SUPPLY |
1 x Thermo Fuel, 1 x 3kg Pro-Lean, 1 x 150g ALCA Fuel, 1 x CLA 90’s |
FITNESS AND FIGURE ATHLETES
Angie’s Pre-Contest Diet
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UPON RISING |
3g BCAA’s, 3g Glutamine, 2g ALCA Fuel, 5mL Thermo Fuel, 45 - 60 minutes of cardio |
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MEAL 1 |
200g egg whites, + 50g quick oats + 20g Pure Whey + 3 strawberries + 1g CLA, 1g Fish Oil, 500iu Vitamin E |
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MEAL 2 |
150g chicken breast + 150g sweet potato + 100g broccoli + 1g CLA |
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MEAL 3 |
150g white fish + 1/2 cup brown rice + 100g green beans + 1g CLA |
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MEAL 4 |
150g chicken breast + 150g sweet potato + 100g broccoli + 1g CLA |
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PRE WORKOUT |
5 - 10mL Thermo Fuel |
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INTRA WORKOUT |
30g P2P, 2g ALCA Fuel |
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POST WORKOUT |
40g Hydro Pro WPI, 5g Glutamine 320, 3g BCAA’s, 2g Vitamin C |
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MEAL 5 |
250g egg whites + 100g fresh pineapple (within 30 min of training) |
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MEAL 6 |
200g white fish, 200g mixed greens + 1g Fish Oil, 30mg Zinc, 500iu Vitamin E |
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BEFORE BED |
5g Glutamine, 3g BCAA’s, 2g Vitamin C, 3mg Melatonin |
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NOTE |
3 - 4L of water/day. Increase greens during diet phase up to 200g/meal. Increase protein and add sweet potato to meal 6 if necessary as metabolism increases throughout diet - OR - Add a high carb day(ie double the starchy carb intake per meal plus 300g sweet potato at MEAL 6) every fourth day if necessary. |
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MONTHLY SUPPLY |
1 x 5lB Hydro Pro WPI, 1 x CLA 90’s, 1 x 500g Glutamine, 1 x Thermo Fuel, 1 x 500g BCAA’s, 1 x P2P, 1 x 150g ALCA Fuel |
ATHLETES AND SPORTS PEOPLE
Size and Strength Plan
| UPON RISING | 5g Creatine 320 + 30g P2P |
| MEAL 1 | 6 egg whites, 2 yolks + 100g rolled oats or rice porridge or 4 slices rye toast + 100g fresh fruit |
| MEAL 2 | 100g Pro Mass |
| MEAL 3 | 250g chicken or turkey patties + 75g rice or 300g sweet potato + salad or veggies |
| MEAL 4 | 250g beef or tuna + 75g rice or 300g sweet potato + salad or veggies |
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PRE-TRAINING (15 min) |
5g Creatine 320 + 10ml Power Fuel or Male Fuel |
| INTRA TRAINING | 30 - 60g P2P |
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MEAL 5 (After training) |
10g Creatine 320 + 100g Pro Mass (mix in 400 - 500mL water) |
| MEAL 6 | 300g chicken or fish + 75g rice or 300g potato + large salad or veggies |
| MEAL 7 | 60g Casein Custard in 200mL of water |
| NOTE | Drink 42mL of water per kg of body weight per day. A zinc supplement may be beneficial with meal 1 and 6. WEIGHT TRAIN to build strength and muscle mass. Use mainly compound movements such as Squats, deadlifts, pressing and rowing/chin-up movements. Train each muscle group once per week over 3 - 4 workouts. |
| MONTHLY SUPPLY |
1 x 500g Creatine, 1 x 4lB Casein Custard, 1 x 3kg Pro Mass, 1 x P2P, 1 x Power Fuel or Male Fuel |
BODYBULIDERS PRE-CONTEST
Nick’s Pre-Contest Diet
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UPON RISING |
5g BCAA’s, 5g Glutamine, 3g ALCA Fuel, 5mL Thermo Fuel, 3g Vitamin C, 100mg Q10 + 45 - 60 minutes of cardio |
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MEAL 1 |
300g egg whites, 1 yolk + 75g quick oats + 20g Hydro Pro WPI + 3 strawberries + 1g CLA, 30mg Zinc, 500iu Vitamin E |
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MEAL 2 |
250g chicken breast + 1/2 cup brown rice + 150g broccoli + 1g CLA |
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MEAL 3 |
250g white fish + 1/2 cup brown rice + 150g green beans + 1g CLA |
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MEAL 4 |
250g chicken breast + 1/2 cup brown rice + 150g broccoli + 1g CLA |
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PRE WORKOUT (15 min) |
10g Creatine 320, 5 - 10mL Power Fuel |
| INTRA WORKOUT (During) |
60g P2P, 3g ALCA Fuel, Magnesium |
| POST WORKOUT (Immediately) |
10g Creatine 320, 10g Glutamine 320, 5g BCAA’s, 3g Vitamin C, Meal 5 |
| MEAL 5 | 400g egg whites + 150g fresh pineapple |
| MEAL 6 | 300g white fish + 150g sweet potato + 200g mixed greens + 1g CLA |
| BEFORE BED | 10g Glutamine, 5g BCAA’s, 3g Vitamin C, 30mg Zinc, 500iu Vitamin E, 3mg Melatonin |
| NOTE | 5 - 6L of water/day. Increase greens during diet phase up to 250g/meal. Increase CLA during diet up to 3g/meal. |
| MONTHLY SUPPLY |
1 x 2lB Hydro Pro WPI, 1 x 500g Glutamine, 1 x 500g Creatine, 1 x P2P, 1 x 500g BCAA’s, 1 x 150g ALCA Fuel, 1 x CLA 90’s |
BODYBUILDERS OFF SEASON
Nick’s Off Season Diet
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UPON RISING |
greens/chlorophyll, 3g Vitamin C, 100mg Q10 |
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MEAL 1 |
250g egg whites, 2 yolks + 75g quick oats + LSA, chia seeds, coconut + 20g Hydro Pro WPI + 30mg Zinc, 500iu Vitamin E |
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MEAL 2 |
200g chicken breast + 1 cup brown rice + 150g broccoli + 10mL olive oil, sauce |
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MEAL 3 |
200g white fish + 1 cup brown rice + 150g green beans + 10mL olive oil, sauce |
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MEAL 4 |
200g chicken breast + 1 cup brown rice + 150g broccoli + 10mL olive oil, sauce |
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PRE WORKOUT (15 min) |
10g Creatine 320, 5 - 10mL Power Fuel |
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INTRA WORKOUT (During) |
90g P2P, 3g ALCA Fuel, Magnesium |
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POST WORKOUT (Immediately) |
100g TR3 |
| MEAL 5 | 250g salmon or beef + 250g sweet potato + 150g mixed greens + 10mL olive oil, sauce, dip |
| MEAL 6 | 60 - 100g Gen-Tec Casein Custard |
| BEFORE BED | 3g Vitamin C, 30mg Zinc, 500iu Vitamin E, 3mg Melatonin |
| NOTE | 5 - 6L of water/day. Fresh fruit 1 - 2 times per day. Usually at meal 1 and after training when I am preparing Meal 5/dinner. Add 20g Glutamine 320/day if feeling a little run down. |
| MONTHLY SUPPLY | 1 x 2lB Hydro Pro WPI, 1 x 500g Creatine, 1 x P2P, 1 x Power Fuel, 1 x TR3, 1 x Casein Custard |