Week 4

MACROS

Protein - 110g

Carbohydrates - 148g

Fat - 64g

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 1 Slice Rye Bread 2 Egg Whites 20g Avocado 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Slice Rye Bread 2 Egg Whites 20g Avocado 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Slice Rye Bread 2 Egg Whites 20g Avocado 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 Slice Rye Bread 2 Egg Whites 20g Avocado 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Slice Rye Bread 2 Egg Whites 20g Avocado 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	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit
Meal 3	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito) Around 1pm 1 Scoop Hydra Shred	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)
Meal 4	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs 1 Scoop Protein Powder (whey, pea, collagen)	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs 1 Scoop Protein Powder (whey, pea, collagen)
Meal 5	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice 4g Fish Oil	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice	CHEAT MEAL	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice 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 1 Slice Rye Bread 2 Egg Whites 20g Avocado 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Slice Rye Bread 2 Egg Whites 20g Avocado 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Slice Rye Bread 2 Egg Whites 20g Avocado 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 Slice Rye Bread 2 Egg Whites 20g Avocado 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Slice Rye Bread 2 Egg Whites 20g Avocado 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Meal 2	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit	1 tbs peanut butter or almond butter 150g mixed carrot, cucumber, celery 100g Orange or Citrus Fruit
Meal 3	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito) Around 1pm 1 Scoop Hydra Shred	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)	150g Lean Beef Mince / Lean Pork Mince / 2 Cups Lettuce Tomato, Cucumber to serve 125g White Rice 50g Black Beans (naked burrito)
Meal 4	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs 1 Scoop protein (whey,pea,collagen)	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs 1 Scoop protein (whey,pea,collagen)
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 5	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice	CHEAT MEAL	125g Hoki 100g Mixed Carrot, Brocolli, Beans, Snap Peas 100g White Rice

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.

Marquisemovementweek4

MACROS

IF YOU TRAIN IN THE MORNING

IF YOU TRAIN IN THE AFTERNOON