PT STU DIO WI GA N: The Body Transformation Manual
PT STU DIO WI GA N: The Body Transformation Manual
PT STU DIO WI GA N: The Body Transformation Manual
THE BODY
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TRANSFORMATION
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MANUAL
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WWW.PERSONALTRAINERWIGAN.CO.UK
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WELCOME
First of all I would like to say congratulations on taking action in taking this first
HUGE step to a more confident, healthy and leaner body.
This manual is your step by step guide to get as much out of your challenge
as possible to ensure you maximum results.
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We advise you follow this manual 100% to bulletproof your results with correct
nutrition, supplementation as provided, lifestyle rituals, training sessions and
of course your post workout recovery shakes.
This manual is here to make life as simple as possible so please refer back to
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Save it on your phone, laptop and even in paper copy handy at home.
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We’d like to wish you the best of luck (not that you’ll need it), and we can’t wait
to see your amazing results over the course of the challenge.
If you have any questions or need further support please get in touch. We are
here to help you with every step of the journey.
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Things will feel and look better from today for you, that’s a promise, trust the
process…
YES, this is going to be an 10 week blast that is going to make you feel
instantly energized, de-bloated and slimmer; BUT this is not a DIET. This is
something that you can continue with your lifestyle and will help kick start new
and better habits, ultimately helping you to break any old negative eating habits
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10 week program:
• JOURNAL - At the end of each week, journal how you felt, slept,
trained, what benefits you feel so far, what you liked, didn't like and so
on. This will help you evaluate what to tweak in the following week.
• DAILY RITUALS - Following your daily and weekly rituals will help
form healthy habits and consistency throughout your program.
• SHOPPING AND PREPPING - Print out your shopping list. Make sure
you have done your food shopping for the week and prepped your
food by the Sunday evening (OR an evening that suits you) to be
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organized for your week ahead. Internet shopping can be very handy
for this when you are super busy.
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energy without the need for sugar, and kick start fat loss results again.
3. Hydration and recovery (sleep and water) - Helping you form better
habits to increase your hydration and quality of recovery. This will
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allow you to flush toxins from your body quickly and more effectively
while also improving your energy and sleep quality. With the above in
mind however we have made your plan as “normal” and simple as
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possible so that you not only enjoy your new eating regime but it
becomes do-able for you to maintain and follow for the 10 weeks
and beyond.
removing all toxic and processed foods/drinks and replace them with clean,
natural and wholesome nutrition that is going to support your body to do
what you want it do, while no longer working against it. Drinking plenty of
water to stay hydrated. Upping your greens can also be a huge support
to your liver by aiding and speeding up your detoxification process.
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nourish your digestive health rather than slow it down, make it work
harder and feel more sluggish. A healthy gut increases your liver’s
health and hormonal health. For you this means a healthier body and
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body has, the higher your body’s basal metabolic rate i.e. The faster
your rate at burning calories/body fat. So how will we increase your lean
muscle tissue? With resistance training at the right intensity 3-5 times
per week. This type of training has a higher recruit of muscle tissue and
has your body burning cals/fat for up to 48 hours after a workout. We
will also increase and maintain a high lean muscle mass by eating more
protein, eating regularly and aiding recovery from sessions with post
workout shakes.
the more fat you will hold onto. The higher insulin and cortisol the
higher body fat around tummy and love handles. Balancing all this
helps hugely in lowering body fat in area’s such as middle, hips,
thighs, bum and upper arms. Cravings and hunger will also be more in
control as well as giving you increased energy. All of this will help
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you avoid falling off the wagon and leave you feeling more in control
of your appetite and body. Imagine that by balancing your hormones,
it makes you more in control of your body by getting it to do exactly
what you want it to do. Drop body fat!
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3. Improving digestive health - The less toxic, less sluggish and more
efficient your digestive system is at ridding itself of toxins, waste and
excess oestrogen the better your energy and results. This plays a
huge role in also balancing hormones and cleansing liver. They are
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all inter connected. The healthier your gut and toilet schedule, the
better your results, health, energy and the lower your body fat. Getting
your digestive health to a regular pattern of 2-3 times per day will be
crucial to results.
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• Maintain fantastic sleep patterns, quality of sleep and jump out of bed
for once.
• INCREASED SELF IMAGE AND BODY CONFIDENCE.
*MORNING*
getting ready.
• Avoid caffeinated drinks after 12-1pm and switch to herbal teas.
Caffeine can stimulate your brain for up to 18 hours, this will benefit
energy levels and sleep quality.
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*DAYTIME/GENERAL*
• NEVER skip your afternoon meal (or any meal for that matter). Be
sure to eat 3-4 hours after lunch, between lunch and dinner is a vital
meal for blood sugar maintenance, reducing those energy slumps and
evening sweet cravings.
*EVENING*
EATING
TRAINING
Do try to refrain from adding in extra Cardio in to your training schedule, your
aim on this program is fat loss for the 10 weeks. Complimenting this program
with fat loss based training will guarantee you exceptional results and muscle
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tone. Steady state cardio is exercise such as steady jogging, running, cycling,
aerobics and cross trainer etc.
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Yoga or Pilates on top of your current resistance and high intensity training
(3-5 times per week) would be beneficial providing you have the flexibility and
are having 1-2 rest or active rest days per week.
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All of the below can be found in Supermarkets, Holland & Barret and on-
line health stores.
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10 WEEK ESSENTIALS
• Coconut oil – this is used to cook all food.
• Extra Virgin Olive Oil. This is used as cold pressed only to dress your
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foods with.
• Apple Cider Vinegar or Balsamic Vinegar. This is used to dress foods and
salads with.
• Ground almonds
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• Kitchen Foil
• Sea Salt
• Grass fed butter
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• 1 x Baking powder
To keep things super simple for you (especially if you shop online) your weekly
shopping list will be exactly the same for your first 3 weeks to help you gain
consistency without too many things to think about at once.
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Once you have completed your first 3 weeks and move onto week 4-10,
there will be a shopping list provided with matching plan and simple prep and
recipes every week for the weeks 4-10.
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In week 4-10 certain foods will vary and rotate to add variation. This allows you
to try different foods and meals weekly but also shows you how much variation
of meals you can get from one shopping list.
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MEAT / FISH
VEG / FRUIT
• 2 x pack of blueberries
• 1 x pack of fresh beetroot
• 2 x leeks
• 1 x bag rocket
• 1 x bundle spring onion
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DAIRY
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• 1 x rye bread
• 1 x bag of almonds
• 1 x garlic
• 1 x pack fresh chillies
• 1 x fresh coriander
• 1 x pack of fajita spices << check for sugar
• 1 x tin of chopped tomatoes << check for sugar
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DRINKS
2 hardboiled eggs
Clean Cup-Cake
Handful berries (with yoghurt optional)
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*On the next page is an example of how your week 1 could look.
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WEEK 2 MEAL PLAN
FOCUS OF THE WEEK
tomato sauce
Clean Shepherd’s pie (Sunday dinner/weekend)
Snacks Handful of nuts, berries, 1-2 tbsp yogurt and 1 tsp
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cinnamon
2-3 squares of dark chocolate
2 hardboiled eggs
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Clean Cup-Cake
Rice cake with peanut butter, berries on top and drizzle
honey
Slice rye toast with peanut butter
Drinks Herbal teas or clean cuppa
1.5 litre of water
1 clean Hot Chocolate (after dinner)
*On the next page is an example of how your week 2 might look.
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chocolate chocolate chocolate
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WEEK 3 MEAL PLAN
FOCUS OF THE WEEK
night for a week i.e. bed for 10.30pm and up at 6.30am, aim for a
consistent routine when you can.
• Hydration - Aim to drink 2 litres of still water per day (not including
hot drinks)
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jacket) or
Soy sauce chicken skewers with kale
and brown basmati rice (1/2 packet)
Tuna and beetroot salad
Dinner Chunky pesto chicken with greens
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Soy salmon with stir fry veg and brown basmati rice
Italian meatballs
Clean Shepherd’s pie (Sunday dinner/weekend)
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Nuts
Snacks from sweet saviours if necessary
Drinks Herbal teas or clean cuppa
1.5 litre of water
1 clean Hot Chocolate (after dinner)
*On the next page is an example of how your week 3 might look.
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YOUR SWEET SAVIOUR
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naked bars, 70-85% dark chocolate, eat natural bars, fresh berries or
a bag of almonds.
• Homemade biscuit stack - Rice cake with nut butter, blueberries or
strawberries on top and drizzle of honey.
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• Clean Hot chocolate - 1-2 heaped tbsp of cocoa powder, half cup of
coconut/almond milk and half cup boiling water. Heat in microwave for
2 mins stirring well on full power, ½ tsp of vanilla essence or honey.
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Pour over a bag of Brazil nuts evenly spread out over foil in a dish.
Place in fridge until hard.
• Cup-Cake - 1 egg, 1 tbsp Greek yoghurt, 2 tbsp almond/coconut milk,
1-2 tsp honey, 1 tbsp cocoa powder, 1 heaped tbsp ground almonds,
¼ tsp of baking powder and 2-3 squares of dark chocolate. Add ALL
of the ingredients above into a cup starting with wet first then dry
EXCEPT your dark chocolate. Mix well with spoon or hand blender
until medium wet/thick consistency is made. Place in microwave
for 3 mins on a medium heat. After 2 mins stir and add your dark
NANDO’S ZIZZI’S
Butterfly chicken/Half roast chicken with sweet Superfood salad with chicken
potato mash, sweet potato wedges, ratatouille
or spicy rice
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Any of the salads with half roast chicken Everything from the meat and fish menu
Olives Olives
MARKS AND SPENCER Calamari
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Melt 1-2 tbsp of butter in a medium heated frying pan. Add your eggs, keep
turning and mixing with a spoon until scrambled softly and still slightly moist.
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Serve with a slice of buttered rye toast and spinach or cherry tomatoes etc.
Small drizzle of olive oil and balsamic will taste lovely on this breakfast.
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Eggs On Toast
Chop 2-3 mushrooms, ½ leek and add to 1 tsp of coconut oil/butter in heated
deep frying pan.
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Whisk 3 eggs and add to pan. On medium heat cook for few mins until base is
slightly cooked.
Sprinkle feta cheese evenly across top of omelette. Then place pan under a
preheated grill and cook until top is golden. Serve and enjoy with handful of
spinach leaves and a few slices of beetroot.
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Chop up 1 chicken breast, ¼ leek, (feel free to add pepper, onion and
aubergine for extra taste)chunky pieces with broccoli or kale. Cook in 1-2 tsp
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of coconut oil. Once chicken is white all way through add ½ jar of red pesto to
pan and simmer on medium heat stirring until cooked thoroughly. Serve with
veg or sweet potato.
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Sweet jacket potato - Preheat oven at 180c for up to 15-20 mins. Place your
sweet potato whole in middle of piece of foil. Make a slit in potato across top
and middle. Place 1 tsp of coconut oil on top of potato, sprinkle a dash of
cayenne pepper and sea salt, wrap up tight in foil and place in oven for 30-35
mins until soft all of the way through to middle of potato..
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Chilli - Chop 1 garlic clove, ½ chilli and add to deep frying pan with 2 tsp of
melted coconut oil on medium heat. Then add your lean steak or turkey breast
mince (200g for 1 serving or cook all of it if batch cooking). Add 1 tbsp of fajita
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Then add a handful of spinach or kale, ½ tin of bean salad drained and ½ tin
of chopped tomatoes. Mix together and simmer for 3-5 mins before serving
with sweet jacket and 3 boiled broccoli florets. (If batch cooking chilli use all
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500g of mince, 1 whole tin of beans and chopped tomatoes and freeze or
refrigerate other servings. Should get up to 3 servings from this).
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Add 1 chopped garlic clove, ½ chopped chilli and ½ chopped leek to a wok
with 2 tsp of melted coconut oil.
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Add 1 chicken/turkey breast meat chopped into 1-2 inch pieces and stir until
almost cooked. Then add 150g of stir fry veg, handful of kale, few dashes of
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soy sauce, coriander and stir for a few minutes until veg softens and mixes
well together.
Lastly, add 1 tbsp of peanut butter and ½ pack of your microwave brown
basmati rice, mix well in wok until soft for few minutes. Add more oil or soy
sauce if necessary.
(Keep other half of your rice in Tupperware for your next stir fry)
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sea salt.
Mix together until a thick moist tuna mayo style mix is formed.
Place in Tupperware and refrigerate to use for lunches and snacks with rice
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cakes.
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Using a large wok or deep frying pan, chop up 4-5 chicken breast into 2 inch
cubes or slices. Chop 1 leek, 6 mushrooms, few chopped cherry tomatoes,
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Melt 1 tbsp of coconut oil in pan on medium heat, add your chilli, garlic and
meat first stirring for few mins, then add mushrooms and leeks with 1 full pack
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of fajitas apices.
Stir until starting to golden, then add kale and tomatoes. Cook until chicken is
white in middle.
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Serve each portion with large spinach salad and 1 heaped tbsp of homemade
sour cream (see recipe below). Refrigerate in Tupperware or cover dish.
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Take 3 turkey breasts, dip and coat them in Extra Virgin olive oil and fajita
spices until meat is all evenly covered. Chop into chunky cubes and place on
skewer with cherry tomatoes in-between meat.
Carbs - Three bean salad fried in butter and fajita spices on rest day or half
sweet jacket on a workout day.
Salmon - Place salmon in foil large enough to wrap up as parcel. Using a tsp,
squash 1 garlic clove and place on top of salmon fillet, add 1 tsp of coconut
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Wrap up and seal all edges and place in a 180c oven for up to 25-30 mins.
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Tomato Sauce - Empty 1 tin of chopped tomatoes into a bowl or jug with a
small handful of chopped coriander, any other herbs you wish to add and ½
finely chopped garlic clove.
Sweet jacket potato - Preheat oven at 180c for up to 15-20mins. Place your
sweet potato whole in middle of piece of foil.
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Place 1 tsp of coconut oil on top of potato, sprinkle a dash of cayenne pepper
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and sea salt, wrap up tight in foil and place in oven for 30-35 mins until soft all
way through middle of potato.
Serve salmon and sweet jacket potato with a few broccoli florets and ½ of your
tomato sauce over the top of dish.
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Empty ½ tub of Greek yoghurt into a bowl/jug, ¼ sliced garlic clove, 2 pinches
of chopped coriander, 1 tbsp EV Olive oil and blend with hand blender or in
food processor.
Italian Meatballs
(makes 6-8 meatballs)
Add 500g of turkey breast/lean steak mince to a large mixing bowl. Add in 1
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full, finely chopped garlic clove, mixed herbs and 2 tbsp EV Olive oil. Mix well
with your hands or fork until mixture is completely binded and soft. Using your
hand make small balls of meat.
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Make up to 6-8 at sizes you wish and refrigerate in Tupperware. When ready
to eat, cook in deep pan in coconut oil until brown then add a tin of chopped
tomato and simmer for 10-15 minutes.
Serve with few scoops of sweet mash (use mash recipe from shepherd’s pie)
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Shepherds Pie
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Ingredients:
• 4 sweet potatoes
• 1 leek
• Handful mushrooms
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1. Pre heat oven at 180c for 20 minutes. Skin sweet potatoes, chop
and place in pan of boiling water. Leave potatoes to soften and boil for
20 -30 minutes.
2. Chop leek and mushrooms. Heat a deep pan with 1 tsp of coconut oil.
Add leek and mushrooms, stir for 2 - 3 minutes until slightly golden.
Add mince to pan and cook until brown, 10 minutes.
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3. Add 1 tsp of mixed herbs and stir. Add 250ml of boiling water and 4
heaped tablespoons of gravy mix.
5. Mash sweet potatoes together until smooth with no lumps, add butter
and splash of milk whilst mashing. Place mince mixture into large
deep oven dish. Place sweet mash evenly over mince mixture.
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Ingredients:
• 1 egg
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1. Add ALL of the ingredients above into a cup starting with wet first then
dry EXCEPT your dark chocolate. Mix with spoon or hand blender well
until medium wet/thick consistency is made.
2. Place in microwave for 3 mins on a medium heat. After 2 mins stir and
add your dark chocolate pieces into mixture chopped up. Continue to
cook for full 3 mins until soft cake mixture is formed.
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(Cake mixture tastes better when slightly gooey and soft in centre. Mix well
and add berries for a dessert feel and taste.)
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Pesto turkey burgers - Add 1 pot of green pesto and 500g or turkey breast
mince to a large mixing bowl. Mix well with your hands or fork until mixture is
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Using your hand make small balls of meat and gently flatten with your palm to
create a burger. Make up to 6 at sizes you wish and refrigerate in tupperware.
When ready to eat, cook burgers in a 180c oven for up to 30 mins until cooked
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all way through and serve 2 per meal with sweep pot chips below.
You could also make the above with 500g of lean steak mince and1 jar of red
gluten free pesto.
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Sweet pot chips - Preheat oven as above. Place foil inside oven tray. Rinse
1 sweet potato under water before chopping into thin slices working from one
end to the other. The chips will look like thin round slices. This way the chips
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cook quicker and are very tasty and soft. Spread sweet pot across tray evenly.
Drizzle Extra Virgin olive oil over sweet potatoes lightly, dash of balsamic
vinegar and pinch of sea salt. Place in oven for up to 30 mins or until golden
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and soft.
Crumble 30g of feta cheese over your meal with spinach and a drizzle of extra
virgin olive oil/balsamic vinegar.
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and enjoy!
Add any meat to curry as long as your portion is no less than 1 breast or 125g
meat/fish. Try it with mince, sounds random but tastes amazing.
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You could also cover the mixing bowl in cling film and use for lunches and snacks.
Now that you are in a routine with your nutrition from the last 3 weeks we are
going to slightly improve and advance your ‘fuelling’ to get maximum results.
Your food intake is going to be tailored to your energy output to match your
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training schedule.
This means we are going to give you a meal plan of what to eat on a workout
day and what to eat on a rest day. Your body requires different fuel sources
depending on level of activity for maximum fat loss results.
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You will use your workout day meal plan for all of the days you train during that
week using the meal options provided and the same for your rest days. Use
your rest day meal plan for days you may have an ‘active’ recovery day too
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such as walk or any other exercise you may do outside of your program. If you
do feel like you need more food however, do just have a little more of what is
recommended on your meal plan.
Please see charts below to explain the theory behind your food in take on
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Water
or Tea
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PROTEIN
including red
meat, chicken,
fish, eggs or
vegetarian source
VEGGIES
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including a wide
FATS
including healthy
variety of vegetables
oils, nuts and
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seeds
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After EVERY workout you are going to fuel correctly with a high protein/
veg and carbohydrate meal as your meal plans show. Your body has
worked hard and therefore requires the protein for recovery and has earned
the carbohydrates for energy and recovery too. Your body will ‘use’ these
carbohydrates in the correct/efficient way. On your WORKOUT DAY meal
planner you will also have a moderate amount of recommended carbs within
this day since you are training. If you train on a morning make your breakfast
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and lunch substantial, if you train on an evening make your evening meal
more substantial. Remember your meal plans are ‘recommendations’, if you
feel hungry or hungrier do not ignore your body, feed it. On a workout day your
body requires slightly more protein and carbohydrates as a fuel source with a
moderate amount of healthy fats because your are exercising.
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This is what your plate will look more like on a rest day and for 1-2 of your
meals before you exercise on a workout day. Because you are not exercising
or requiring too high fuel, your main source of fuel is coming from Protein,
healthy fats and your lower carbs from Veggies. You do still require ‘some’ low
go carb on a rest day as your meal plan shows. However this is not as high as
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a workout day and your consumption of healthy fats is higher on this day as a
more preferred fuel source.
Please be sure to avoid all starchy carbohydrates such as white rice or potato
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Water
or Tea
STARCHES
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including potatoes,
pasta, rice or bread
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PROTEIN VEGGIES
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including red
meat, chicken, & FRUIT
fish, eggs or including a
vegetarian source wide variety of
vegetables and
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some fruit
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Herbal teas
1 litre of water for every 50lbs you weigh
Herbal teas
1 litre of water for every 50lbs you weigh
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1 bag of pak choi crayfish (LIDL) eggs for whites free soy sauce
2 x avocado’s 1 x pack of 4 tins (don’t have to be 1 x packet or rice
1 x bundle spring tuna in brine free range) cakes (plain)
onions 4 x fillets of 1 x pot of Natural 1 x bag of mixed
1 x packet of cherry salmon (125g Greek style yoghurt nuts/almonds
tomatoes each min) or goats 1 x bar of G&B 70-
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2 x courgette
Garlic clove
1 chilli
2 x white onion large
1 x bag of rocket
leaves
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1 x lime
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scrambled eggs on
top.
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Add 1/2 cup to each, 150ml coconut oats in each, garlic, chilli,
chopped spring milk 150-200ml coconut coriander, chopped
onion, 1/2 chopped and one of the milk spring onion, 1 tbs
avocado, chopped following: 1 tsp nut butter or of gluten free soy
cherry tomatoes, 1 *scoop of seeds sauce on each.
tbsp extra virgin oilve blueberries handful of berries
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Add all packets Blend and Cook 1/2 stir fry veg
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Keep in fridge.
Add 1/2 slice of rye toast to each 1 cup/large handful of spinach or kale
tupperware toasted and buttered. handful of coriander leaves
500ml water (add more if necessary)
eggs and 4 egg Serve with 1/2 wrap around them well. well and store in jar or
whites together cup of cooked container until used.
and pour into quinoa salad. In a large, deep pan
pan. Handful of melt 1 tbsp coconut oil. Serves 1 (Cook and
spinach or Add the following: eat)
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pan directly meat has fully browned. Throw all in pan and stir
under your grill until slightly golden and
until entire top Add meat mixture to soft.
of omelette is a large bowl and add *Chop 1 whole chicken
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1 x bundle spring tuna in brine eggs for whites 1 x bar of G&B 70-
onions 3 x fillets of (don’t have to be 85% dark chocolate
1 x packet of cherry salmon (125g free range) 1 x Fresh pack
tomatoes each min) 1 x pot of Natural coriander leaves
1 x pack of celery 4 x chicken Greek style yoghurt 1 jar of green pesto
1 x bag of gala breasts or goats
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mushrooms
1 x bag frozen
broccoli
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1 x pack romaine
long lettuce leaves
1 x pack of pak choi
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Using hand blender, and place in with veg/greens Place on foil in tray
blend well until smooth oven for 20-25 salad. and cover in 2-3
mixture is formed. mins tsp coconut oil, sea
Place in container and Serve with 30g salt and 1 tsp fajita
refrigerate. *Serve with 1 goats cheese and 1 seasoning.
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pak choi and tbsp tatziki dip over Place in oven for
Guacamole:- 1/4 bag of stir top. Add spinach/ 30-40mins turning
fry veg fried in broccoli or kale. occasionally until
(refrigerate, should last 1 tsp coconut golden brown and
3-5 days) oil and 2 tbsp 1 pepper per meal soft in centre.
soy sauce. serving. Place in
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1 x bag of lemons
1-2 pack of
blueberries
Garlic clove
1 chilli
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mushrooms
1 x bag frozen
broccoli
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schedule)
Dinner Fajita chicken with brown basmati rice
Snacks Mug Cake
100g fresh blueberries
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PLAN
MEAL FOOD OPTIONS
Breakfast Egg special Breakfast
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Snacks 5 almonds
100g King prawns with 1/2 avocado and spinach
Drinks Shake as above
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Water
Herbal teas
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vinegar.
Tupperware
and
refrigerate.
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These last 2 weeks and beyond are going to be the MOST important of all to
accelerate that extra bit of results. You will be truly astonished and proud when
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In this last section you are going to bring all the pieces of the program together
to muster up the perfect plan for 2 weeks, leaving nothing up to chance.
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You also have a LAST BLAST list as well as your shopping list and meal plans
for this last 2 weeks to give you some hints and tips of how you can accelerate
results even further with a few healthy cheats you can make.
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So what is the formula for your next 2 weeks to leave nothing to chance?
We are going to control every element of your plan to ensure you get the very
best and up most.
FUELLING FORMULA
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• Workout day and rest day meal plan to ensure you are eating the right
amount of foods on the right days to match your training schedule.
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• Rotate between your 3-4 meals provided without fail in your meal plan
and be sure to stick to these meals for your rest day or workout day.
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• Pairing this with your daily rituals and lifestyle guidelines will be a
recipe for success.
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• GO CLEAN all the way for 2 weeks and skip any cheat meals that
include toxic food, drinks, sugar or alcohol until you have finished this
final 2 weeks. Reward yourself with a good treat meal at the end of
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• CUT CAFFEINE all together for these final 2 weeks and drink nothing
but decaffeinated herbal tea's and hot water with a slice of lemon for
your hot drink options.
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again NEVER ever skip a meal or eat a meal late. Keep to your every
3-4 hours after breakfast within 30 minutes of waking every day like
clock work.
• TRAIN up to 5x per week for the next 2 weeks if your schedule allows
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**As you can see from all of the tips above, we are treating your body like a well
nurtured and well oiled machine. You are going to fuel it, push it and rest it when and
where necessary to use your body to do exactly what you want it to do and when.
Meaning you feel tip top and get the absolute most out of your results, body and
workouts**
1 x bag of lemons
1-2 pack of
blueberries
Garlic clove
1 chilli
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broccoli
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Lunch 2/Snack 1-2 rice cakes with egg mayo mix (fit in macros) tuna mayo
Protein shake
Dinner Stir fry with 150g meat and brown basmati rice
150-200g Mince chilli with sweet potato or rice/quinoa
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mug cakes
2 hard boiled eggs
PWO Shake
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Breakfast 2 eggs, 4 egg white omelette with feta/goats cheese and kale
125-150g Salmon and spinach with cherry toms
Protein shake with 1 tsp nut butter and 250 ml almond/coconut
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milk
Lunch 1 Mackerel, salmon, chicken salad with small amount quinoa or
lots of veg or bean salad.
1/2 avocado with fish, tuna, chicken or prawns with salad or
above.
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Blueberries
Nuts
Nut butter on rice/oat cake
Drinks
Mainly, you have also found a routine and collection of foods that you like over
the course of the program.
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Have a standard weekly food shopping list and feel in balance with your
training, nutrition and lifestyle.
ONE major thing I want to help you avoid is going for it for 10 weeks
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then massively falling off the wagon, piling the lbs back on and losing
your momentum.
forward on your journey to not only ‘maintain’ results but to continue them.
2. Habits, Habits and more Habits: It is vital that you continue with
your daily rituals and habits formed over the last 10 weeks. These are
called habits for a reason, they are not put in place just for 10 weeks
but for beyond. Continue your daily rituals or choose the one’s you
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really want to. But remember the more habits you continue that got
you results, the better your future progress. Keep your routine of
shopping days and prepping days as well as your 5 steps to success
in this manual.
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3. Cheat to win: Keep that weekly treat meal scheduled and routine
for once per week or it will spill into your week and give you no
structure to have more than you planned. This will also help you
schedule treats for social events and occasions in the calendar.
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This means you can continue to enjoy a social life and still get results.
4. Build your plan: Go through your 10 week plan and choose a variation
of 3-4 of your favourite meals for Breakfasts, Lunches and Dinners.
Use these to create a longer term shopping list that keeps you in a
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routine and helps you circulate these meals throughout the week/
month. As soon as you start to get bored, look back through your plan
again and choose another 1 or 2 to switch things up.
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NECK NECK
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CHEST CHEST
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BICEP BICEP
WAIST WAIST
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HIPS HIPS
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THIGH THIGH
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CALF CALF
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