LEAN - Training Day

Meal 1

  • 50g oats (unsweetened almond milk or water)

  • 6 Egg Whites

  • Super Green Powder

 

Meal 2

  • 125g Cooked Rice (half a packet rice)

  • 150g cooked chicken OR Turkey

  • Green Veg or Salad

 

Meal 3 (Pre-workout)

  • 125g Cooked Rice (half a packet rice)

  • 150g Cooked chicken OR Turkey

  • Green Veg or Salad

 

GYM – Intra Workout

  • 50g Carbs (Vitargo or Cluster Dextrin)

  • 10g BCAA

  • 2 scoops Kre-Alkayn

 

Post Workout

  • 60g Whey Protein

  • 80g Coco Pops

  • 10g Glutamine

 

Meal 4

  • 150g Cooked Beef

  • 250g Rice

  • Green Veg or Salad

 

Meal 5 – (Before bed)

  • 30g Casein

  • ZMA

LEAN - Non Training Day

Meal 1

  • 50g oats (unsweetened almond milk or water)

  • 6 Egg Whites

  • Super Green Powder

 

Meal 2

  • 125g Cooked Rice (half a packet rice)

  • 150g cooked chicken OR Turkey

  • Green Veg or Salad

 

Meal 3 (Pre-workout)

  • 125g Cooked Rice (half a packet rice)

  • 150g Cooked chicken OR Turkey

  • Green Veg or Salad

 

Meal 4

  • 125g Cooked Rice (half a packet microwave rice)

  • 150g Cooked Beef

  • Green Veg or Salad

 

Meal 5 – (Before bed)

  • 30g Casein

  • ZMA

BULKING - Training Day

Meal 1

  • 100g oats (almond milk or water)

  • 8 Egg Whites

  • Super Green Powder

 

Meal 2

  • 250g Cooked Rice (1 pack of rice)

  • 175g cooked chicken

  • Green Veg or Salad

 

Meal 3 (Pre-workout)

  • 250g Cooked Rice (1 pack of rice)

  • 175g Cooked chicken

  • Green Veg or Salad

 

GYM – Intra Workout

  • 100g Carbs (Vitargo or Cluster Dextrin)

  • 10g BCAA

  • 2 scoops Kre-Alkayn

 

Post Workout

  • 60g Whey Protein

  • 140g Coco Pops

  • 10g Glutamine

 

Meal 4

  • 175g Cooked Beef

  • 250g Rice

  • Green Veg or Salad

 

Meal 5 – (Before bed)

  • 45g Casein

  • 30g nuts

  • ZMA

BULKING - Non Training Day

Meal 1

  • 100g oats (almond milk or water)

  • 8 Egg Whites

  • Super Green Powder

 

Meal 2

  • 250g Cooked Rice (1 pack of rice)

  • 175g cooked chicken

  • Green Veg or Salad

 

Meal 3 (Pre-workout)

  • 250g Cooked Rice (1 pack of rice)

  • 175g Cooked chicken

  • Green Veg or Salad

 

Meal 4

  • 175g Cooked Beef

  • 250g Rice

  • Green Veg or Salad

 

Meal 5 – (Before bed)

  • 45g Casein

  • 30g nuts

  • ZMA