MORNING WAKE-UP: 1 large glass luke warm water, with a splash of fresh lemon juice. 2 PhedraCut Lipo XT capsules

EXERCISE:Aim to exercise first thing in the morning (can be moved to anytime of the day), for 1 hour, on an empty stomach as this increases your Resting Metabolic Rate (RMR), stimulating all-day fat burning. For optimal results, train using a combination of moderate resistance and cardiovascular exercises.

BREAKFAST OPTIONS (MEAL 1) - CHOOSE 1

OPTION 1: SPINACH, HAM AND CHEESE OMELET

2 large eggs, 3 egg whites, 30g ham, 1 cup chopped spinach, 40g mozzarella cheese, 2 slices rye/low GI bread (optional: toasted), 1 medium fruit (apple/peach/plums)

OPTION 2: CINNAMON PROTEIN AND NUT OATS

65g oats/oat bran (weighed raw), cooked, 2 scoops USN 100% Premium Whey, ½ tablespoon low fat cream, 15g almond flakes (approx. 5 almonds), cinnamon to taste (optional), 1/3 glass of fresh grapefruit juice diluted with water or a medium fruit

OPTION 3: ON-THE-GO LOW FAT SMOOTHIE

2 scoops USN 100% Premium Whey, ½ cup Greek style fat free/low fat yoghurt, hand full fresh/frozen strawberries or berries, ¼ cup coconut milk/low fat milk, 3 – 4 ice cubes, 1 tablespoon Chia seeds (optional)

SUPPLEMENTATION (DIRECTLY AFTER MEAL 1):

2 CLA Pure 1000 capsules1 Ultra V vitamin pack (optional)

SNACK 1 (MEAL 2):

1 serving (2 scoops) of Diet Fuel Ultralean

AFTERNOONSUPPLEMENTATION (BEFORE MEAL 3):

2 PhedraCut Lipo XT capsules

LUNCH OPTIONS (MEAL 3) - CHOOSE 1

OPTION 1: THAI CHICKEN BREAST AND MIXED VEG

150g skinless chicken breast pan fried in the following:1 teaspoon of ACTI LIFE MCT OIL*, 1 tablespoon soy sauce, 1 teaspoon oyster sauce, 1 teaspoon fish sauce, ¼ small red onion, chopped, ½ cup cooked wild riceOr 1 cup mixed sweet potato and butternut, boiled/grilled/roasted with fresh chili, salt and pepper to taste

OPTION 2: GRILLED STEAK AND PAW-PAW SALAD

150g grilled steak (fillet/rump/sirloin), sliced to add to salad3 cups mixed green leaves (baby spinach, rocket etc.) or 2 cups garden variety mixed veg for a warm option, 1 tablespoon of mixed seeds (pumpkin, flaxseed, chai, sunflower etc.), 1 cup cubed paw-paw, 4 cherry tomatoes, halved, olive/flaxseed/canola oil and lemon juice for dressing to taste

OPTION 3: CAJUN SPICED HAKE WITH QUINOA STIR-FRY

200g grilled hake fillets prepared with a Cajun mixed spice mix, 2 cups of stir-fry mixed vegetables, 1 cup steamed quinoa or cous-cous, ¼ fresh chili to taste

SUPPLEMENTATION (AFTER MEAL 3):

2 CLA Pure 1000 capsules

SNACK 2 (MEAL 4):

½ - 1 serving (1 – 2 scoops) of Diet Fuel Ultralean

EVENINGSUPPLEMENTATION (BEFORE MEAL 5):

2 PhedraCut SF capsules (Optional)

DINNER OPTIONS (MEAL 5) - CHOOSE 1**EAT BEFORE 7PM

OPTION 1: STUFFED SPINACH AND FETA CHICKENFILLET WITH STEAMED VEGETABLES

150g skinless chicken breast, 1 cup raw, chopped spinach, 6 baby tomatoes, chopped, 2 tablespoons crumbled feta cheese, 2 cups steamed vegetables

OPTION 2: HAKE WITH A CHEESY BROCCOLI SOUP

200g hake fillet prepared with ground pepper and lemon juice, 2 cups chopped broccoli, 1 cup chopped parsnips, ¾ cup fat free chicken stock, ¼ cup grated Edam cheese, 1 tablespoon flaked almonds (to sprinkle over soup), 1 teaspoon lemon juice,salt and ground pepper to taste

OPTION 3: CHILI CON CARNE ON A BED OF CAULIFLOWER MASH

150g extra lean mince, ½ cup chopped red onion, ½ cup chopped green bell pepper, ¼ teaspoon cumin, 1 tablespoon tomato paste, 1 whole tomato, finely chopped, chili pepper to taste, ½ tin kidney beans, drained, paprika/cumin to taste, 300g cauliflower (for cauliflower mash), fresh garlic to flavour

SUPPLEMENTATION (AFTER MEAL 5):

2 CLA Pure 1000 capsules

AFTER DINNER MEAL (MEAL 6) (OPTIONAL) **MAX TWICE A WEEK

FROZEN PROTEIN YOGHURT1 pot low fat/fat free yoghurt, 1 scoop USN 100% Premium Whey, Mix together and freeze, Eat as dessert

Due to the importance of essential fats to optimise health, aim to take 5 tsp fat per day (apart from any omega supplements you may be taking).*MCT oil may cause gastric distress to avoid this limit to 1 teaspoon per day. Drink 2-3L water per day. Low-fat Cheese like Mozzarella, Edam & Ricotta should be restricted to 3 times per week.

EATING PLAN FOR MEN

LEANMUSCLE GAIN

RENS ELS