Week 1

MACROS

Protein - 126g

Carbohydrates - 168g

Fat - 92

Calories - 2000

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 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 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 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
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 2	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit
Meal 3	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus Around 1pm 1 Scoop Hydra Shred	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus
Meal 4	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds 1 Scoop protein (whey,pea,collagen)	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds 1 Scoop protein (whey,pea,collagen)
Meal 5	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice 4g Fish Oil	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	CHEAT MEAL	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g 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 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 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 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 50g Oats 1 Tbs (20g) Natural Almond Butter 1 Scoop whey protein 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Meal 2	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit
Meal 3	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus Around 1pm 1 Scoop Hydra Shred	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus	150g Turk 150g Turkey/Chicken/Pork Mince 125g Sweet Potato 100g of one or more Brocolli, Beans, Asparagus
Meal 4	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds 1 Scoop protein (whey,pea,collagen)	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds Around 1pm 1 Scoop Hydra Shred	100g Coconut Yoghurt 50g Strawberries 15g Chia Seeds 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	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice 4g Fish Oil	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	CHEAT MEAL	150g Skinless Hoki 1 tbs sunflower seeds 25g Avocado Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g 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.

Week 1 Marquise Movement

MACROS

IF YOU TRAIN IN THE MORNING

IF YOU TRAIN IN THE AFTERNOON