NUTRITION LOG
MODERATE TRAINING DAY (5 OCT MYFITNESS PAL)
P 250g C 250g F 30g
M1. 15g Honey, 50g WPI, 50g Oats, 100g Banana
INTRA. 150ml Pomegranate Juice, 200ml Coconut Water, 5g Creatine
M2. 50g WPI, 150g Cooked Rice & Salt, 100g Banana, 20g Honey, 100ml Orange Juice, Cinnamon
M3. 150g Lean Beef mince, 150g Jasmine Rice, Salad / Greens, 100ml Cranberry Juice
M4. 150g Lean beef mince, Salad / Greens, 100ml Orange Juice
M5. 1 XL Egg, 3 whites, 10g Cheese, Spinach, Carrot, Capsicum, 60g WPI
HIGH TRAINING DAY + ADD CARBS
P 250g C 300g F 30g
M1. 20g Honey, 50g WPI, 50g Oats, 150g Banana
M2. 50g WPI, 200g Cooked Rice & Salt, 150g Banana, 25g Honey, 100ml Orange Juice, Cinnamon
REST DAY (6 OCT MYFITNESS PAL)
P 250g C 100g F 64g
M1. 60g WPI, 50g Oats, 80g Banana
M2. 150g Lean Beef mince, 100g Jasmine Rice, Salad / Greens, 100ml Cranberry Juice
M3. 150g Lean beef mince, 75g Jasmine Rice, Salad / Greens, 100ml Orange Juice, 10g Almonds
M4. 5 XL Eggs, 30g Cheese, Spinach, Carrot, Capsicum, 100g Greek Yoghurt, 20g WPI
_______________________________________________________________________________
Date: 14.6.23
DIET / ROUTINE - Training Day
hydrate + bio hacking (mushroom extracts, salt, lime, water) + yugo greens or shilajit & adrenal super tonic
movement | meditation | breath work | sunlight
M1. 4 whole eggs, 2 slice sourdough, 250ml orange juice
INTRA. 50g carbs, 250ml organic pomegranate juice, 1 serve HOM Perform, 5g creatine
POST. 150g oats, 50g WPI, 2 banana, 30g honey
M1. 180g grass fed mince, 250g white rice, 100g pineapple
M2. 180g protein, 300g white potato, greens
Pre-bed. 50g WPI, 20g dark choc, 100g yoghurt, 20g honey
DIET / ROUTINE - Rest Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water)
movement | meditation | breath work | sunlight
M1. 100g oats, 50g WPI, 1 banana, 20g honey
M2. 300g grass fed mince (raw), 20g cheddar, 1 jumbo egg, 100g pineapple, wholemeal roll
M3. 300g grass fed mince (raw), 20g cheddar, 1 jumbo egg, 100g pineapple, wholemeal roll
Pre-bed. 50g WPI, 20g dark choc, 100g yogurt, 20g honey
Date: 8.2.23
DIET / ROUTINE - Training Day
hydrate + bio hacking (mushroom extracts, salt, lime, water) + yugo greens or shilajit & adrenal super tonic
movement | meditation | breath work | sunlight
M1. 4 whole eggs, 2 slice sourdough, 250ml orange juice
INTRA. 50g carbs, 250ml organic pomegranate juice, 1 serve HOM Perform, 5g creatine
POST. 150g oats, 50g WPI, 2 banana, 30g honey
M1. 180g grass fed mince , 250g white rice, 100g pineapple
M2. 180g protein, 300g white potato, greens
Pre-bed. 50g WPI, 20g dark choc, 100g yoghurt, 20g honey
DIET / ROUTINE - Rest Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water)
movement | meditation | breath work | sunlight
M1. 100g oats, 50g WPI, 1 banana, 20g honey
M2. 300g grass fed mince (raw), 20g cheddar, 1 jumbo egg, 100g pineapple, wholemeal roll
M3. 300g grass fed mince (raw), 20g cheddar, 1 jumbo egg, 100g pineapple, wholemeal roll
Pre-bed. 50g WPI, 20g dark choc, 100g yogurt, 20g honey
Date: 13.11.22
Bodyweight: 97.8kg (morning weight)
Goal: Push Up
Steps: 8k+
Cardio: 40 min beach walk most days
*all amounts cooked weight
DIET / ROUTINE - Training Day
hydrate + bio hacking (mushroom extracts, salt, lime, water) + yugo greens or shilajit & adrenal super tonic
movement | meditation | breath work | sunlight
PRE. 100g oats, 50g WPI, 100g banana, 20g honey, 15g blueberries
INTRA. 200ml organic pomegranate juice, 1 serve HOM Perform, 5g creatine
POST. 100g oats, 50g WPI, 100g banana, 20g honey, 15g blueberries
M1. 300g grass fed mince (raw), 25g cheddar, 1 jumbo egg, 100g pineapple
M2. 300g grass fed mince (raw), 25g cheddar, 1 jumbo egg, 100g pineapple
Pre-bed. 50g WPI, 200g greek yoghurt, 20g dark choc, 20g honey
DIET / ROUTINE - Rest Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water)
movement | meditation | breath work | sunlight
M1. 100g oats, 50g WPI, 100g banana, 20g honey, 15g blueberries
M2. 300g grass fed mince (raw), 25g cheddar, 1 jumbo egg, 100g pineapple
M3. 300g grass fed mince (raw), 25g cheddar, 1 jumbo egg, 100g pineapple
Pre-bed. 50g WPI, 200g greek yoghurt, 20g dark choc, 20g honey
Date: 23.8.22
Bodyweight: 100kg (morning weight)
Goal: Push Up
Steps: 8k+
Cardio: 40 min beach walk most days
*all amounts cooked weight
DIET / ROUTINE - Training Day
hydrate + bio hacking (mushroom extracts, salt, lime, water) + yugo greens or shilajit & adrenal super tonic
movement | meditation | breath work | sunlight
PRE. 100g oats, 50g WPI, 100g banana, 20g honey, 15g blueberries, 100ml coconut water
INTRA. 200ml organic pomegranate juice, 1 serve HOM Perform, 5g creatine
POST. 100g oats, 50g WPI, 100g banana, 20g honey, 15g blueberries, 100ml coconut water
M1. (muscle burger) 300g grass fed mince (raw), 25g cheddar, 1 jumbo egg, 100g pineapple
M2. (muscle burger) 300g grass fed mince (raw), 25g cheddar, 1 jumbo egg, 100g pineapple
Pre-bed. 50g WPI, 200g greek yoghurt, 20g dark choc, 15g honey
DIET / ROUTINE - Rest Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water)
movement | meditation | breath work | sunlight
M1. 100g oats, 50g WPI, 100g banana, 20g honey, 15g blueberries, 200ml coconut water
M2. (muscle burger) 300g grass fed mince (raw), 25g cheddar, 1 jumbo egg, 100g pineapple
M3. (muscle burger) 300g grass fed mince (raw), 25g cheddar, 1 jumbo egg, 100g pineapple
Pre-bed. 50g WPI, 200g greek yoghurt, 20g dark choc, 15g honey
Date: 17.8.22
Bodyweight: 95.5kg (morning weight)
Goal: Push Up
Steps: 8k+
Cardio: 40 min beach walk most days
*all amounts cooked weight
DIET / ROUTINE - Training Day
hydrate + bio hacking (mushroom extracts, salt, lime, water) + yugo greens or shilajit & adrenal super tonic
movement | meditation | breath work | sunlight
PRE. 125g oats, 50g WPI, 150g banana, 25g honey, 15g blueberries, 100ml coconut water
INTRA. 200ml organic pomegranate juice, 100g pure carbs, 1 serve HOM Perform, 5g creatine
POST. 125g oats, 50g WPI, 150g banana, 25g honey, 15g blueberries, 100ml coconut water
M1. (muscle burger) 300g grass fed mince (raw), 50g cheddar, 2 jumbo egg, 250g white potato, 200g pineapple
M2. (muscle burger) 300g grass fed mince (raw), 50g cheddar, 2 jumbo egg, 200g pineapple
Pre-bed. 50g WPI, 300g greek yoghurt, 20g dark choc, 30g honey
5150 cal, 560g carbs, 160g fat, 370g protein
DIET / ROUTINE - Rest Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water)
movement | meditation | breath work | sunlight
M1. 150g oats, 50g WPI, 150g banana, 25g honey, 15g blueberries, 200ml coconut water
M2. (muscle burger) 300g grass fed mince (raw), 30g cheddar, 1 jumbo egg, 250g white potato, 100g pineapple
M3. (muscle burger) 300g grass fed mince (raw), 30g cheddar, 1 jumbo egg, 100g pineapple
Pre-bed. 50g WPI, 300g greek yoghurt, 20g dark choc, 10g honey
Date: 24.7.22
Bodyweight: 96kg (morning weight)
Goal: Push Up
Steps: 8k+
Cardio: 60 min steady state rest days
*all amounts cooked weight
DIET / ROUTINE - Training Day
hydrate + bio hacking (mushroom extracts, salt, lime, water) + yugo greens or shilajit & adrenal super tonic
movement | meditation | breath work | sunlight
M1. 4 eggs, 2 slice sourdough, 1 raw carrot
PRE. 125g oats, 50g WPI, 150g banana, 25g honey, 15g blueberries, 100ml coconut water
INTRA. 200ml organic pomegranate juice, 60g pure carbs, 1 serve HOM Perform, 5g creatine
POST. 125g oats, 50g WPI, 150g banana, 25g honey, 15g blueberries, 100ml coconut water
M1. 180g grass fed mince, 350g white potato, broccolini
M2. 200g grass fed steak, 250g white baby potato, 20g organic butter, broccolini
Pre-bed. 50g WPI, 300g greek yoghurt, 20g dark choc, 10g honey
DIET / ROUTINE - Rest Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water)
movement | meditation | breath work | sunlight
M1. 4 eggs, 2 slice sourdough, 1 raw carrot
M2. 125g oats, 50g WPI, 150g banana, 25g honey, 15g blueberries, 100ml coconut water
M3. 180g grass fed mince, 200g jasmine rice, 20g honey
M4. 200g grass fed steak, 350g white baby potato, 20g organic butter, broccolini
Pre-bed. 50g WPI, 300g greek yoghurt, 20g dark choc, 10g honey
Date: 18.4.22
Bodyweight: 94kg (morning weight)
Goal: Push Up
Steps: 8k+
Cardio: 30 min steady state rest days
*all amounts cooked weight
DIET / ROUTINE - Training Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water) + yugo greens
movement | meditation | breath work | sunlight
M1. (7.00am) 4 eggs, 2 slice sourdough, 1 raw carrot
PRE. (9am) 100g oats, 50g WPI, 125g banana, 20g honey, 25g blueberries, 150ml coconut water
INTRA. (10am) 300ml organic pomegranate juice, 50g pure carbs, 20g eaas, 5g creatine
POST. (12pm) 100g oats, 50g WPI, 125g banana, 20g honey, 25g blueberries, 150ml coconut water
M1. (3pm) 180g grass fed mince, 200g jasmine rice, 20g honey
M2. (6pm) 200g grass fed steak, 350g white baby potato, 20g organic butter, broccolini
Pre-bed. (9pm) 50g WPI, 300g greek yoghurt, 20g dark choc, 10g honey
DIET / ROUTINE - Rest Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water)
movement | meditation | breath work | sunlight
M1. 4 eggs, 2 slices sourdough, 1/2 avo, 1 raw carrot
M2. 50g WPI, 125g bananas, 100g oats, 25g frozen berries, 20g honey, 150ml coconut water
M3. 180g grass fed mince, 200g jasmine rice, 20g honey
M4. 200g grass fed steak, 350g white baby potato, 20g organic butter, broccolini
M5. 50g WPI, 200g greek yoghurt, 20g dark choc, 10g honey
Date: 19.2.22
Bodyweight: 92kg (morning weight)
Goal: Push Up
Steps: 6k-8k
Cardio: 30 min steady state rest days
*all amounts cooked weight
DIET / ROUTINE - Training Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water) + yugo greens
movement | meditation | breath work | sunlight
M1. (6.30am) 4 eggs, 2 slices sourdough, 1 raw carrot
PRE. (9.30am) 100g oats, 50g WPI, 1 banana
INTRA. (10.30am) 300g organic pomegranate, 50g pure carbs, 20g eaas, 5g creatine, 5g glutamine, top up with coconut water
POST. (12.30pm) 50g WPI, 1 bananas, 1 mango, 50g frozen berries, 20g honey + liver & organ caps
M2. (2pm) 180g grass fed mince, 1/2 avo, 200g papaya
M3. (5pm) 250g grass fed steak, 1/2 avo, 200g papaya
M4. (8pm) 50g WPI, 200g greek yoghurt, 20g dark choc, 20g peanut butter
Pre-bed. (9pm) yugo tonic + supps + liver & organ caps
Read 30 mins
DIET / ROUTINE - Rest Day
wake 5.30am
hydrate + bio hacking (mushroom extracts, salt, lime, water)
movement | meditation | breath work | sunlight
Break-fast - yugo tonic + greens
M1. (12pm) 50g WPI, 1 bananas, 1 mango, 50g frozen berries, 20g honey, 4 eggs, 2 slices sourdough, 1 raw carrot
M2. (2:30pm) 180g grass fed mince, 1/2 avo, 200g papaya
M3. (5pm) 250g grass fed steak, 1/2 avo, 200g papaya
M4. (8pm) 50g WPI, 200g greek yoghurt, 20g dark choc, 20g peanut butter
Pre-Bed. (9pm) yugo tonic + supps + liver & organ caps
Read 30 mins
Date: 7.1.22
Bodyweight: 92kg (morning weight)
Goal: Push Up
Steps: 6k-8k
Cardio: 30 min steady state rest days
*all amounts cooked weight
REST DAYS
M1. 4 jumbo eggs, 2 slices sourdough, spinach & caps, 100g ham, 200ml oj, carrot
M2. 50g oats, 50g berries, 10g peanut butter, 50g banana, 50g wpi
M3. 180g mince, 1/2 avo, greens
M4. 160g turkey/chicken breast, 1 bagel, 1/2 avo
M5. 180g salmon, greens
Pre-Bed. 50g wpi, 15g honey, 200g greek yoghurt
TRAINING DAYS
M1. (6am) 4 jumbo eggs, 2 slices sourdough, spinach & caps, 100g ham, carrot
PRE. (9am) 50g wpi, 75g oats, 120g banana, 20g honey
INTRA. (10:30am) 5g creatine, 20g eaas, 300ml pomegranate juice, 50g carbs
POST. (1pm) 180g mince, 200g rice, 200g papaya, 400ml oj
M1. (4pm) 180g mince, 1/2 avo, 200g papaya, greens
M2. (7pm) 180g steak, 1/2 avo, greens
Pre-Bed. (9:30pm) 50g wpi, 20g dark choc, 20g peanut butter
Date: 29.10.21 - carb/calorie cycling
Bodyweight: 92kg (morning weight)
Goal: Push Up
Steps: 8k-10k daily
Cardio: 12 min HIIT post training 3 x pw & 30 min steady state rest days
*all amounts cooked weight
Low Day: REST DAYS
M1. 4 jumbo eggs, 2 slices sourdough, spinach & caps, 100g ham, 200ml oj, carrot
M2. 50g oats, 50g berries, 10g peanut butter, 50g banana, 50g wpi
M3. 170g mince, 150g rice, stock/broth, greens, 200ml oj
M4. 160g turkey/chicken breast, 1 bagel, 60g avo
M5. 180g steak/salmon, 200g white pot, greens, 200ml oj
Pre-Bed. 50g wpi, 15g peanut butter, 200g greek yoghurt, 50g berries
Medium Day: 2-3 TRAINING DAYS
PRE. 50g wpi, 75g oats, 100g banana, 20g honey
INTRA. 5g creatine, 10g eaas, 300ml pomegranate juice, 25g carbs, 1g salt
POST. 50g wpi, 100g Sultana Bran, 1 bagel, 40g jam, 200ml oj
M1. 160g mince, 200g rice, stock/broth, greens, 200ml oj
M2. 180g steak, 200g rice, stock/broth, greens, 200ml oj
M3. 4 eggs, 2 slices sourdough, spinach & caps, 100g ham, carrot
Pre-Bed. 50g wpi, 20g dark choc, 40g peanut butter
High Day: 2 TRAINING DAYS
PRE. 40g wpi, 75g oats, 100g banana, 35g honey
INTRA. 10g eaas, 300ml pome, 75g carbs, 5g creatine, 1g salt
POST. 40g wpi, 150g Sultana Bran, 1 bagel, 40g jam
M1. 135g turkey/chicken mince, 150g rice/240g white pot, stock/broth, 500ml Juice
M2. 135g turkey/chicken mince, 150g rice/240g white pot, stock/broth, 500ml Juice
M3. 135g turkey/chicken mince, 150g rice/240g white pot, stock/broth, 500ml Juice
Pre-Bed. Off plan meal or repeat meals 1, 2 or 3
Date: 15.10.21 - carb/calorie cycling
Bodyweight: 91.5kg (morning weight)
Goal: Push Up
Steps: 8k-10k daily, if hit 12k no cardio
Cardio:12 min HIIT post training 3xpw & 30 min steady state rest days
*all amounts cooked weight
low day: rest days
310p, 225c, 80f
M1. 3 jumbo eggs, 2 slices brown bread, 20g wpi, spinach & caps
M2. 50g oats, 50g berries, 10g peanut butter, 50g banana, 50g wpi
M3. 160g turkey/chicken breast, 150g rice, salad
M4. 160g turkey/chicken breast, 1 bagel, 60g avo
M5. 160g steak, 200g white pot, greens
Pre-Bed. 50g wpi, 15g peanut butter
medium day: 2-3 training days
330p, 420c, 50f
PRE. 50g wpi, 75g oats, 100g banana, 20g honey
INTRA. 5g creatine, 10g eaas, 300ml pomegranate juice
POST. 50g wpi, 160g Sultana Bran
M1. 160g mince, 250g white potato/200g white rice, greens
M2. 160g mince/turkey, 250g white potato/200g rice, greens
M3. 160g turkey, 300g sweet potato, greens
Pre-Bed. 50g wpi, 40g dark choc
high day: 2 training days
229p, 596c, 33f, 3597 + off plan meal
PRE. 40g wpi, 50g oats, 120g banana, 30g honey, 40g snakes
INTRA. 10g eaas, 300ml pome, 50g carbs
POST. 40g wpi, 180g Sultana Bran
M1. 130g turkey/chicken, 150g rice/240g white pot, 500ml Juice
M2. 130g turkey/chicken, 150g rice/240g white pot, 500ml Juice
M3. 130g turkey/chicken, 150g rice/240g white pot, 500ml Juice
Pre-Bed. Off plan meal or repeat meals 1, 2 or 3
Date: 26.8.21 - carb/calorie cycling
Bodyweight: 93.9kg (morning weight)
Goal: recomp
Steps: 8k-10k daily, if hit 12k no cardio
Cardio:12 min HIIT post training 3xpw & 30 min steady state rest days
*all amounts cooked weight
low day: rest days
310p, 225c, 80f
M1. 3 jumbo eggs, 2 slices brown bread, 20g wpi, spinach & caps
M2. 50g oats, 50g berries, 10g peanut butter, 50g banana, 50g wpi
M3. 160g turkey breast, 150g rice, salad
M4. 160g turkey breast, 1 bagel, 60g avo
M5. 160g steak, 200g white pot, greens
M6. 50g wpi, 15g peanut butter
medium day: 3-4 training days
330p, 420c, 50f
PRE. 50g wpi, 75g oats, 100g banana, 20g honey
INTRA. 5g creatine, 10g eaas, 300ml pomegranate juice
POST. 50g wpi, 160g Sultana Bran
M1. 160g mince, 250g white potato/200g white rice, greens
M2. 160g mince/turkey, 250g white potato/200g rice, greens
M3. 160g turkey, 300g sweet potato, greens
M4. 50g wpi, 40g dark choc
high day: 1 training days
229p, 596c, 33f, 3597 + off plan meal
PRE. 40g wpi, 50g oats, 120g banana, 30g honey, 40g snakes
INTRA. 10g eaas, 30g recuper8, 300ml pome, 20g carbs
POST. 40g wpi, 180g Sultana Bran
M1. 130g turkey, 150g rice/240g white pot, 500ml Juice
M2. 130g mince, 150g rice/240g white pot, 500ml Juice
M3. 130g turkey, 150g rice/240g white pot, 500ml Juice
M4. Off plan meal or repeat meals 1, 2 or 3
Date: 25.7.21 - carb/calorie cycling
Bodyweight: 95kg (morning weight)
Goal: recomp
Steps: training day 6k, rest day 8k
Cardio: 30 min rest days
*all amounts cooked weight
low day: rest days
296p, 177c, 79f
M1. 3 jumbo eggs, 2 slices brown bread, 20g wpi, spinach & caps
M2. 30g oats, 50g berries, 15g peanut butter, 50g banana, 50g wpi
M3. 170g turkey mince, 100g rice, salad
M4. 170g turkey breast, 1 bagel, 60g avo
M5. 170g steak, 100g white pot, greens
M6. 50g wpi, 20g peanut butter
medium day: 3-4 training days
322p, 321c, 45f
PRE. 50g wpi, 50g oats, 100g banana, 10g honey
INTRA. 10g eaas, 30g recuper8, 200ml pomegranate juice
POST. 50g wpi, 100g crunchy nut
M1. 170g mince, 200g white potato/130g white rice, greens
M2. 170g mince/turkey, 200g white potato/130g rice, greens
M3. 170g turkey, 200g sweet potato, greens
M4. 50g wpi, 40g dark choc
high day: 1 training days
229p, 596c, 33f, 3597 + off plan meal
PRE. 40g wpi, 50g oats, 120g banana, 30g honey, 40g snakes
INTRA. 10g eaas, 30g recuper8, 300ml pome, 20g carbs
POST. 40g wpi, 135g crunchy nut
M1. 130g turkey, 150g rice/240g white pot, 500ml Juice
M2. 130g mince, 150g rice/240g white pot, 500ml Juice
M3. 130g turkey, 150g rice/240g white pot, 500ml Juice
M4. Off plan meal or repeat meals 1, 2 or 3
Date: 5.6.21 - carb/calorie cycling
Bodyweight: 94kg (morning weight)
Goal: grow
Steps: training day 6k, rest day 8k
Cardio: 20 min Training Day, 30 min rest days
*all amounts cooked weight
low day: rest days
Direct macros: 270p, 240c, 60f (added)
M1. 50g wpi, 50g oats, 60g banana, 15g pb
M2. 170g mince, 160g rice, 16g almonds
M3. 170g turkey mince, 160g rice, 16g almonds
M4. 170g chicken, 160g sweet pot, 23g pb
M5. 170g mince, 160g sweet pot, 23g pb
M6. 50g wpi, 50g oats, 23g pb
medium day: 3-4 training days
Direct macros: 280p, 420c, 38f (added)
PRE. 50g wpi, 75g oats, 100g banana, 20g honey
INTRA. 10g eaas, 30g recuper8
POST. 170g mince, 235g rice, 35g maple syrup
M1. 170g turkey, 235g rice, 15g almonds
M2. 170g mince, 235g rice, 15g almonds
M3. 170g turkey, 160g rice, 15g almonds
M4. 50g wpi, 45g oats, 40g dark choc
high day: 1 training days
Direct macros: 220p, 700c, 0f (added)
PRE. 40g wpi, 80g oats, 120g banana, 35g honey
INTRA. 10g eaas, 30g recuper8, 200ml pome
POST. 40g wpi, 130g crunchy nut
M1. 130g turkey, 200g rice, 500ml Juice
M2. 130g mince, 200g rice, 500ml Juice
M3. 130g turkey, 200g rice, 500ml Juice
M4. Off plan meal or repeat meals 1, 2 or 3
Date: 5.6.21 - carb/calorie cycling
Bodyweight: 94kg (morning weight)
Goal: grow
Steps: training day 6k, rest day 8k
Cardio: 20 min Training Day, 30 min rest days
*all amounts cooked weight
low day: rest days
Direct macros: 270p, 240c, 60f (added)
M1. 50g wpi, 50g oats, 60g banana, 15g pb
M2. 170g mince, 160g rice, 16g almonds
M3. 170g turkey mince, 160g rice, 16g almonds
M4. 170g chicken, 160g sweet pot, 23g pb
M5. 170g mince, 160g sweet pot, 23g pb
M6. 50g wpi, 50g oats, 23g pb
medium day: 3-4 training days
Direct macros: 280p, 420c, 38f (added)
PRE. 50g wpi, 75g oats, 100g banana, 20g honey
INTRA. 10g eaas, 30g recuper8
POST. 170g mince, 235g rice, 35g maple syrup
M1. 170g turkey, 235g rice, 15g almonds
M2. 170g mince, 235g rice, 15g almonds
M3. 170g turkey, 160g rice, 15g almonds
M4. 50g wpi, 45g oats, 40g dark choc
high day: 1 training days
Direct macros: 220p, 700c, 0f (added)
PRE. 40g wpi, 80g oats, 120g banana, 35g honey
INTRA. 10g eaas, 30g recuper8, 200ml pome
POST. 40g wpi, 130g crunchy nut
M1. 130g turkey, 200g rice, 500ml Juice
M2. 130g mince, 200g rice, 500ml Juice
M3. 130g turkey, 200g rice, 500ml Juice
M4. Off plan meal or repeat meals 1, 2 or 3
Date: 27.3.21 - carb/calorie cycling
Bodyweight: 92.8kg (morning weight)
Goal: grow
Steps: training day 6k, rest day 8k
Cardio: 20 min Training Day, 30 min rest days
*all amounts cooked weight
low day: rest days
Direct macros: 300p, 240c, 63f (added), 2727 cal
M1. 55g wpi, 70g oats, 15g pb
M2. 190g mince, 160g rice, 16g almonds
M3. 160g chicken, 160g rice, 16g almonds
M4. 160g chicken, 150g sweet pot, 13g olive oil
M5. 190g mince, 150g sweet pot, 13g olive oil
M6. 55g wpi, 55g oats, 23g pb
medium day: 2-3 training days
451 C, 380 P, 100 F, 4200 Cals
PRE. 60g wpi, 80g oats, 120g banana, 30g honey
INTRA. 10g eaas, 27g recuper8
POST. 180g mince, 220g rice, 35g maple syrup
M1. 165g chicken, 200g rice, 14g almonds
M2. 180g mince, 200g rice, 14g almonds
M3. 165g chicken, 160g rice, 14g almonds
M4. 60g wpi, 60g oats, 40g dark choc
high day: 1-2 training days
720 C, 275 P, 50 F, 4430 Cals
PRE. 40g wpi, 80g oats, 120g banana, 30g honey, 20g snakes
INTRA. 10g eaas, 20g recuper8, 200ml pome
POST. 40g wpi, 135g crunchy nut
M1. 120g chicken, 200g rice, 500ml OJ
M2. 135g mince, 200g rice, 350ml pom
M3. 120g chicken, 200g rice, 500ml OJ
M4. Off plan meal or repeat meals 1, 2 or 3
Date: 13.3.21
Bodyweight: 94.5kg (morning weight)
Goal: tidy up
Steps: training day 7.5k, rest day 9.5k
Cardio: 35 min rest days
*all amounts raw weight
training day
Pre training: 60g wpi, 45g banana, 65g oats
Intra: 70g Recuper8, 5g creatine, 40g eaas
Post: 50g wpi, 200g jasmine rice (cooked), 100g blueberries, 30g maple syrup
Meal: 250g lean beef mince, 250g white potato
Meal: 250g chicken breast, 100g jasmine rice (cooked)
Meal: 250g chicken breast, 20g sunflower seeds
rest day diet
Meal: 3 eggs, 8 whites, spinach & capsicum
Meal: 250g chicken, sunflower seeds, 100g berries
Meal: 250g lean beef, 100g rice (cooked), salad
Meal: 250g turkey, 50g avo, 1 bagel
Meal: 250g chicken, 5g olive oil, 100g white potato, 100g pineapple, greens
Meal: 60g wpi, 15g nut butter, 20g sunflower seeds
Date: 1.2.21
Bodyweight: 96kg (morning weight)
Goal: tidy up
Steps: training day 7k, rest day 9k
Cardio: zero
*all amounts raw weight
training day
Pre training: 60g wpi, 45g banana, 65g oats
Intra: 70g Recuper8, 5g creatine, 40g eaas
Post: 50g wpi, 200g jasmine rice (cooked), 100g blueberries, 30g maple syrup
Meal: 250g lean beef mince, 250g white potato
Meal: 250g chicken breast, 150g jasmine rice (cooked)
Meal: 250g chicken breast, 20g sunflower seeds
rest day diet
Meal: 4 eggs, 6 whites, spinach & capsicum
Meal: 50g oats, 70g berries, 45g wpi
Meal: 100g rice, 200g lean beef, salad
Meal: 200g turkey, 60g avo, 1 bagels
Meal: 240g white fish, 200g white potato, greens
Meal: 50g wpi, 50g oats
Date: 4.12.20
Bodyweight: 98.7kg (morning weight)
Goal: tidy up
Steps: training day 7k, rest day 9k
Cardio: zero
*all amounts raw weight
training day
C 485g, P 443g, F 84g, Cal 4,468
Pre training: 60-90mins. 60g wpi, 100g banana, 65g oats
Intra: 100g Recuper8, 5g creatine, 30g eaas
Post: 60g wpi, 300g jasmine rice (cooked), 100g blueberries, 30g maple syrup
Meal: 250g lean beef mince, 300g white potato
Meal: 250g chicken breast, 5g olive oil, 150g jasmine rice (cooked)
Meal: 300g white fish, 20g sunflower seeds, 200g sweet potato, 100g apple
or
60g wpi, 55g oats, 20g peanut butter, 100g berries
Pre-bed: 60g wpi, 45g nut butter
rest day diet
no change
Date: 19.11.20
Bodyweight: 99.4kg (morning weight)
Goal: tidy up
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day
no change
rest day diet
Meal: 4 eggs, 6 whites, spinach & capsicum
Meal: 75g oats, 70g berries, 45g wpi
Meal: 55g rice, 200g lean beef, salad
Meal: 200g turkey, 60g avo, 1 bagels
Meal: 240g white fish, 8g olive oil, 300g white potato, greens
Meal: 50g wpi, 70g oats
Date: 12.11.20
Bodyweight: 99.7kg (morning weight)
Goal: maintain
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day
no change
rest day diet
Meal: 4 eggs, 6 whites, spinach & capsicum
Meal: 100g oats, 70g berries, 45g wpi
Meal: 90g rice, 200g lean beef, salad
Meal: 200g turkey, 60g avo, 1 bagels
Meal: 240g white fish, 10g olive oil, 300g white potato, greens
Meal: 50g wpi, 70g oats, 20g dark choc
Date: 30.10.20
Bodyweight: 99.8kg (morning weight)
Goal: maintain
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day diet
Pre training: 60-90mins. 45g wpi, 100g banana, 65g oats
Intra: 120g Recuper8, 5g creatine, 30g eaas
Post: 45g wpi, 400g jasmine rice (cooked), 150g banana, 75g honey
Meal: 200g grass fed mince, 350g white potato, 30g cheddar cheese
Meal: 200g lean beef, 5g olive oil, 215g jasmine rice (cooked)
Meal: 250g white fish, 65g avo, 300g sweet potato, 200g pineapple or 50g wpi, 100g banana, 70g oats, 20g peanut butter, 50g berries
Pre-bed: 3 eggs, 100g apple, 40g wpi, 40g nut butter
rest day diet
Meal: 4 eggs, 6 whites, spinach & capsicum
Meal: 100g oats, 70g berries, 15g honey, 10g cashews, 45g wpi
Meal: 90g rice, 200g lean beef, salad
Meal: 200g turkey, 60g avo, 2 bagels
Meal: 240g white fish, 10g olive oil, 300g white potato, greens
Meal: 50g wpi, 100g oats, 20g dark choc, 30g nut butter,
Date: 20.9.20
Bodyweight: 97kg (morning weight)
Goal: push up
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day diet
590g c, 105g f, 395g p, 4870 cals
Pre training: 60-90mins. 45g wpi, 100g banana, 65g oats
Intra: 120g Recuper8, 5g creatine, 25g eaas
Post: 45g wpi, 120g rice bubbles, 2 bagel, 40g jam
Meal: 200g turkey, 215g jasmine rice (cooked), 40g cheddar cheese
Meal: 200g lean beef, 5g olive oil, 350g white potato
Meal: 250g white fish, 65g avo, 300g sweet potato, 200g pineapple
Pre-bed: 3 eggs, 1 slice bread, 40g wpi, 40g nut butter
rest day diet
Meal: 4 eggs, 6 whites, 6g olive oil, spinach & capsicum
Meal: 100g oats, 70g berries, 15g honey, 10g cashews, 45g wpi
Meal: 90g rice, 200g lean beef, salad
Meal: 200g turkey, 60g avo, 2 bagels
Meal: 240g white fish, 10g olive oil, 300g white potato, greens
Meal: 50g wpi, 100g oats, 20g dark choc, 30g nut butter,
Date: 27.8.20
Bodyweight: 95.8kg (morning weight)
Goal: push up
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day diet
Pre training: 60-90mins. 45g wpi, 100g banana
Intra: 120g Recuper8, 5g creatine, 25g eaas
Post: 45g wpi, 120g rice bubbles, 2 bagel, 40g jam
Meal: 200g turkey, 400g white potato, 40g cheddar cheese,
Meal: 200g lean beef, 5g olive oil, 130g rice, salad
Meal: 3 eggs, 25g wpi, 300g sweet potato, 200g pineapple
Pre-bed: 30g wpi, 60g nut butter
rest day diet
Meal: 4 eggs, 6 whites, 6g olive oil, spinach & capsicum
Meal: 100g oats, 70g berries, 15g honey, 10g cashews, 45g wpi
Meal: 90g rice, 200g lean beef, salad
Meal: 200g turkey, 60g avo, 2 bagels
Meal: 240g white fish, 10g olive oil, 300g white potato, greens
Meal: 50g wpi, 100g oats, 20g dark choc, 30g nut butter,
Date: 8.8.20
Bodyweight: 93.5kg (morning weight)
Goal: push up
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day diet
Pre training: 60-90mins. 45g wpi, 100g rice, 70g banana
Intra: 100g Recuper8, 5g creatine, 25g eaas
Post: 45g wpi, 120g rice bubbles, 2 bagel, 40g jam
Meal: 240g white fish, 30g cashews, 400g sweet potato, 100g pineapple
Meal: 200g lean beef, 5g olive oil, 75g rice, salad
Meal: 3 eggs, 100g turkey, 200g sweet potato
Pre-bed: 30g wpi, 60g nut butter
rest day diet
Meal: 4 eggs, 6 whites, 6g olive oil, spinach & capsicum
Meal: 100g oats, 70g berries, 15g honey, 10g cashews, 45g wpi
Meal: 90g rice, 200g lean beef, salad
Meal: 200g turkey, 60g avo, 2 bagels
Meal: 240g white fish, 10g olive oil, 300g white potato, greens
Meal: 25g wpi, 20g dark choc, 40g nut butter, 7 egg whites
Date: 9.7.20
Bodyweight: 92.8kg (morning weight)
Goal: push up
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day diet
Meal 1: within 30mins of waking: 4 whole eggs, 6 egg whites, 6g extra virgin olive oil, spinach & capsicum
Meal 2: 200g 5% fat beef mince, 65g rice, salad
Pre training: 60-90mins. 45g wpi, 100g cream of rice, 70g banana
Intra: 80g Recuper8, 5g creatine, 25g eaas
Post: 45g wpi, 120g rice bubbles, 2 bagel, 40g jam
Meal 3: 240g white fish, 10g extra virgin olive oil, 400g sweet potato, 100g pineapple
Pre-bed: 30g casein, 25g wpi, 50g nut butter, 50g oats
rest day diet
no change
Date: 2.7.20
Bodyweight: 92.7kg (morning weight)
Goal: push up
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day diet
Meal 1: within 30mins of waking: 4 whole eggs, 6 egg whites, spinach & capsicum
Meal 2: 200g 5% fat beef mince, 55g rice, salad
Pre training: 60-90mins. 45g wpi, 100g oats, 70g banana
Intra: 70g P2P, 5g creatine, 10g eaas
Post: 45g wpi, 120g rice bubbles, 1 bagel, 40g jam
Meal 3: 240g white fish, 10g extra virgin olive oil, 350g sweet potato, 100g pineapple
Pre-bed: 30g casein, 25g wpi, 50g nut butter
rest day diet
no change
Date: 25.6.20
Bodyweight: 92.6kg (morning weight)
Goal: push up
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day diet
Meal 1: within 30mins of waking: 4 whole eggs, 6 egg whites, spinach & capsicum
Meal 2: 200g 5% fat beef mince, 40g rice, salad
Pre training: 60-90mins. 45g wpi, 75g oats, 70g banana
Intra: 70g P2P, 5g creatine, 10g eaas
Post: 45g wpi, 80g rice bubbles, 1 bagel, 40g jam
Meal 3: 240g white fish, 5g extra virgin olive oil, 300g sweet potato, 100g pineapple
Pre-bed: 30g casein, 40g nut butter
rest day diet
Meal 1: within 30 mins of waking: 4 whole eggs, 6 egg whites, spinach & capsicum
Meal 2: 45g wpi, 50g oats, 70g berries, 15g honey, 10g cashews
Meal 3: 200g turkey, 60g avocado, bagel, 1 orange
Meal 4: 200g 5% fat beef mince, 65g rice, salad
Meal 5: 240g white fish, 300g white potato, greens
Pre-bed: 30g casein, 20g dark chocolate 70%, 30g nut butter
Date: 18.6.20
Bodyweight: 92.8kg (morning weight)
Goal: get leaner
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day diet
Meal 1: within 30mins of waking: 3 whole eggs, 6 egg whites, spinach & capsicum
Meal 2: 200g 5% fat beef mince, 20g avocado, salad
Pre training: 60-90mins. 45g wpi, 50g oats, 45g banana
Intra: 50g P2P, 5g creatine, 10g eaas
Post: 45g wpi, 70g rice bubbles, 2 rice cakes, 20g jam
Meal 3: 240g white fish, 5g extra virgin olive oil, 200g sweet potato, 100g pineapple
Pre-bed: 30g casein, 25g nut butter
rest day diet
No change
Date: 10.6.20
Bodyweight: 93kg (morning weight)
Goal: get leaner
Steps: training day 6k, rest day 8k
Cardio: zero
*all amounts raw weight
training day diet
Meal 1: within 30mins of waking: 4 whole eggs, 4 egg whites, spinach & capsicum
Meal 2: 200g 5% fat beef mince, 40g avocado, salad
Pre training: 60-90mins. 45g wpi, 50g oats, 75g banana
Intra: 2 serves P2P, 5g creatine, 10g eaas
Post: 45g wpi, 90g rice bubbles, 2 rice cakes, 20g jam
Meal 3: 240g white fish, 5g extra virgin olive oil, 300g sweet potato, 100g pineapple
Pre-bed: 30g casein, 35g nut butter
rest day diet
Meal 1: within 30 mins of waking: 3 whole eggs, 6 egg whites, spinach & capsicum
Meal 2: 45g wpi, 35g oats, 40g berries, 15g honey, 10g cashews
Meal 3: 200g turkey, 60g avocado, bagel
Meal 4: 200g 5% fat beef mince, 40g rice, salad
Meal 5: 240g white fish, 240g white potato, greens
Pre-bed: 30g casein, 20g dark chocolate 70%, 20g nut butter
Date: 22.5.20
Bodyweight: 94.4kg (morning weight)
Goal: get leaner
Steps: 5-7k daily
Cardio: Zero
*all amounts raw weight
training day diet
Meal 1: within 30mins of waking: 4 whole eggs, 4 egg whites, spinach & capsicum
Meal 2: 200g 5% fat beef mince, 60g avocado, salad
Pre training: 60-90mins. 45g wpi, 75g oats, 75g banana
Intra: 2 serves P2P, 5g creatine, 10g eaas
Post: 45g wpi, 115g rice bubbles, 2 rice cakes, 20g jam
Meal 3: 240g white fish, 10g extra virgin olive oil, 300g sweet potato, 100g pineapple
Pre-bed: 30g casein, 20g dark chocolate 70%, 25g nut butter
rest day diet
Meal 1: within 30 mins of waking: 4 whole eggs, 4 egg whites, spinach & capsicum
Meal 2: 45g wpi, 35g oats, 40g berries, 15g honey, 20g cashews
Meal 3: 200g turkey, 60g avocado, bagel
Meal 4: 200g 5% fat beef mince, 40g rice, 20g almonds, salad
Meal 5: 240g white fish, 240g white potato, greens
Pre-bed: 30g casein, 20g dark chocolate 70%, 25g nut butter