PT STU DIO WI GA N: The Body Transformation Manual

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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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it as often as you need.

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…

Let’s get started.


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Are you READY?


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CHANGE ahead….. Turn over to start!


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The Body Transformation Manual 1


INTRODUCTION TO YOUR 8 WEEK PROGRAM
There is ONE major thing to get clear…

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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including, but not limited, to your sugar addiction.

Pleased we have cleared that up!


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ARE YOU SET TO START?


Please tick off your checklist below to ensure you are all set to go for your
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10 week program:

• PROGRESS PICTURES - To monitor your results and visibly see


changes in your body shape and tone, be sure to take before pictures
at the start of your program, half way through at the 5 week mark
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and of course in week 10 at the very end of your program. Ask a


friend/ family member to take your pictures. These should include a
front, back
and side shot in full view. Make sure your arms are out straight in front
of you for your side shot. Choose a room with good lighting.
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• MONITORING AND MEASURING - Record your measurements


using the progress sheet at the back of this book . Do these at the
start of your 10 week program, half way through in week 5 and at
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the very end in week 10. It is vital to monitor your progress/results


and have a starting point/number for your results. These are also
very good to compare with your visual photographic results.
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• 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.

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• BODY TRANSFORMATION MANUAL- Make sure you have read
your manual front to back and have saved it handy to a phone, laptop
or paper copy to refer to at all times. This will help you fully
understand what you are doing and what your program involves,
meaning you get off to a great start. Start how you mean to go on.

• 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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WHAT DOES YOUR PROGRAM INVOLVE?


The focus of your 10 week plan is broken down into 3 key areas for
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your Nutrition and lifestyle rituals:-

1. Eating squeaky clean (detoxifying your liver) - Reducing foods that


are toxic to your body and adding in foods/supplements that support
your liver to function and detoxify effectively helping you regain your
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energy without the need for sugar, and kick start fat loss results again.

2. Eating regularly (blood sugar maintenance) - Regulating your


hormones by eating the right foods at the right times to reduce body fat
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from your mid-section, improve energy/sleep and over all wellbeing.

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.

The Body Transformation Manual 3


HOW & WHY WILL THIS NUTRITION PLAN HELP GIVE YOU MAXIMUM FAT LOSS RESULTS?
1. Cleansing your liver
2. Balancing your hormone’s
3. Improving Digestive Health
4. Increasing Metabolic rate

1. Cleansing your liver - You are going to cleanse your liver by


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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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2. Balancing your hormones - You are going to balance your hormones by


eating the right foods, eating regularly and at the correct times to balance
blood sugar levels. Avoiding skipping meals or under eating is key to
supporting this. Eating to balance hormone’s can play a huge part in reducing
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cravings and helping eliminate oestrogen more efficiently via improved


digestive health. Staying hydrated and regular/healthy sleep patterns are
going to massively aid your body’s hormonal balance and recovery too.
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3. Improving digestive health - You are going to increase your digestive


health by eliminating processed foods such as wheat/gluten while upping
your fibre via excellent nutrition and essential amino acids. LOTS
of green vegetables from your foods will up fibre and eliminate
toxins/oestrogen. We will only put foods in your body to aid, support and
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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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even better results.

4. Increasing metabolic rate - You will increase your metabolic rate by


increasing your lean muscle mass. The more lean muscle tissue your
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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.

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WHY?
1. Cleansing your liver - The less toxic your liver is the better it can play
its role in supporting your body to burn body fat.

2. Balancing Hormones - The more stabilised your hormones are the


easier the fight is for your body to let go of body fat, especially around
your middle. The higher excess oestrogen and the lower testosterone,
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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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4. Increasing your metabolic rate - By increasing your metabolic


rate we are doubling your results, calorie burn and minimising efforts.
Just by increasing your metabolic rate you are not only burning
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calories during workouts or by eating less but by being a constant


burning of calories and fuel. Even at rest, day and night, your body is
faster and more efficient at burning fat. Even whilst you’re sleeping.
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The Body Transformation Manual 5


WHAT RESULTS SHOULD YOU EXPECT FROM THIS PROGRAM?
• Drop 1-2 clothes size.
• Drop all over body fat, especially around your mid-section.
• Look and feel more toned/leaner.
• Increased energy levels.
• Improved energy and performance in training sessions.
• Have less or no cravings at all.
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• Maintain fantastic sleep patterns, quality of sleep and jump out of bed
for once.
• INCREASED SELF IMAGE AND BODY CONFIDENCE.

YOUR DAILY RITUALS


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*MORNING*

• Blend up and drink a glass of your “HULK JUICE” before breakfast


(recipe and ingredients further on page 36, please add ingredients to
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weekly shopping list’s).


• Eat breakfast within 30-60 minutes of waking EVERYDAY!
• Put 2 scoops of protein powder in a shaker and into your bag for
snacks/emergency.
• Put your meals/Tupperware in a bag ready to take with you before
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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*

• Eat a maximum of every 3-4 hours. Set a timer or alarm on your


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phone from breakfast time. Minimum of 4 moderate and filling meals


per day and shake or snack.
• Keep a jug or large bottle of water with you at all times to stay
hydrated. Ideally 1 litre for every 50lbs you weigh per day.
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• 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*

• Wind down with a (caffeine free) herbal tea such as chamomile/


peppermint/lemon and ginger or Tulsi tea 60 mins before bed time.

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LIFESTYLE GUIDELINES
SLEEPING

• Aim to find a regular sleeping routine of a minimum 7 hours per night.


• Ideal sleep times are around 10-11pm bed time - 6-7am waking time.
Adjust to suit your schedule/lifestyle.
• Avoid TV/Phone screen interaction 30-60 mins before bed to reduce
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technology stimulation and improve sleep quality. Read or relax in bed


30mins before sleep.
• Set an alarm for wake times for work to ensure relaxed sleep.
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EATING

• Aim to eat your meals every 3-4 hours.


• NEVER EVER skip a meal.
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• Schedule your “Treat meal” in once per week.


• Prepare more “clean treats” and recommended carbs in case cravings
do occur or you experience a moment of “falling off” the wagon.
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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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The Body Transformation Manual 7


SHOPPING LISTS
Here you’ll find information about the food you need to buy to get started on
your Nutrition program. This first shopping list below contains items that you
will only need to buy once and are essential throughout your 10 week plan.
You only need to purchase the items once or twice in the 2nd month, use this
list below before you start your plan then move on to your weekly shopping
lists to purchase foods for your weekly meals.
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GETTING STARTED SHOPPING LIST

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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• Green & Blacks Cocoa powder


• Tupperware (1 medium, 1 small)
• Rowse Pure natural Honey
• Tamari gluten free soy sauce
• Small journal/Diary
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• Kitchen Foil
• Sea Salt
• Grass fed butter
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• Whole Earth/Meridian peanut/cashew butter


• 1 x bag of mixed seeds
• 1 x Ground cinnamon
• 1 x Cayenne pepper
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• 1 x Baking powder

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RECOMMENDED SUPERMARKETS/SHOPS
• Your local butchers/farm shop for meat/eggs.
• Your local veg shop for fruit/veg.
• LIDL is great for large tubs of Greek yoghurt, salmon, meat, nuts and fresh
fruit/veg.
• ALDI is great for frozen fish and cheap bags of milled flaxseed.
• General supermarkets such as Tesco/Sainsburys/morrisons and ASDA are
great for all of your essentials, koko coconut milks, Two Chicks carton of egg
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whites, quinoa, gluten free products and stir fry packs.


• Holland and Barrett for all of your obvious health essentials, however is
more expensive.
• Poundland is great for cheap tupperware and lots of it.
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WEEKLY SHOPPING LISTS EXPLAINED


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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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The Body Transformation Manual 9


WEEK 1-3 SHOPPING LIST
To keep things super simple for you, your weekly shopping list will be the
same each week for weeks 1-3.

MEAT / FISH

• Pack of 6 chicken breasts


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• 1 x pack of turkey breast (3)


• 1 x 500g lean steak or turkey breast mince
• 2 x fresh salmon fillets (240g)
• 4 x tins of tuna in brine
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VEG / FRUIT

• 2 x bag spinach leaves


• 1 x bag kale
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• 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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• 1 x large stir fry bag


• 1 x box of chestnut mushrooms
• 1 x pack of cherry tomatoes
• 3-4 x medium sized sweet potatoes
• 1 x frozen broccoli
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DAIRY
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• 18 x large free range eggs


• 1 x large Natural Greek style yoghurt
• 1 x Feta or Roulade of soft Goats cheese
• 1 x Koko coconut milk or almond milk (UHT carton milk)
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10 The Body Transformation Manual


OTHER

• 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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• 1 x tin of three bean salad << check for sugar


• 2 x packets of microwave brown basmati rice
• 1 x jar of red or green gluten free pesto
• 1 x pack of plain rice cakes
• Kalo gluten free beef gravy sachet
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DRINKS

• 1 x box pure green tea bags


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• 1 x box chamomile/Tulsi/lemon and ginger or peppermint tea bags


• 1 x box decaf tea bags

ALTERNATIVE SWEET TREATS


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• 1 x Kalo or Harvest Valley dark chocolate covered rice cakes


• 1 x pack of 9 bar or Naked bars
• 1 x 150g bar of 70-85% dark chocolate
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The Body Transformation Manual 11


WEEK 1 MEAL PLAN
FOCUS OF WEEK 1

• Eating – Be sure to eat breakfast EVERYDAY within 60 minutes of


waking MAX
• Sleeping – Aim to be in bed a minimum of 7 hours before your
morning alarm
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• Hydration – Aim to drink a minimum of 1 litre of still water per day


minimum (not including hot drinks. If you drink more water than this
that’s fine)

WEEK 1 MEAL OPTIONS


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MEALS FOOD OPTIONS

Breakfast 1 Slice of rye bread (toasted) with butter, 2 poached


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eggs and a handful of spinach


3-4 tbsp Greek yoghurt, handful of nuts, 1 tbsp seeds,
handful of blueberries and 1 tsp of
cinnamon
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Lunch Chicken, beetroot and feta/goats cheese salad


Tuna crunch with 2-3 rice cakes
Dinner Sweet jacket potato and quick chilli with broccoli
Quick stir fry with ½ pack of brown basmati rice
Pesto Salmon with sweet pot chips or rice
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Clean Shepherd’s pie (Sunday dinner/weekend)


Snacks Handful of nuts
2-3 squares of dark chocolate
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2 hardboiled eggs
Clean Cup-Cake
Handful berries (with yoghurt optional)
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Drinks Herbal teas or clean cuppa


1 litre of water
1 clean Hot Chocolate (after dinner)

*On the next page is an example of how your week 1 could look.

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MEALS MONDAY TUESDAY WED THURS FRIDAY SATURDAY SUNDAY
Breakfast 2 poached 3-4 tbsp 2 poached 2 poached 3-4 tbsp 2 poached 2 poached
eggs, 1 slice greek eggs, 1 slice eggs, 1 slice greek eggs, 1 slice eggs, 1 slice
rye toast with yoghurt, rye toast with rye toast with yoghurt, rye toast with rye toast with
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butter and nuts/seeds butter and butter and nuts/seeds butter and butter and
handful of and berries handful of handful of and berries handful of handful of
spinach with 1 tsp spinach spinach with 1 tsp spinach spinach
cinnamon cinnamon
Lunch Tuna crunch Chicken, Tuna crunch Chicken, Chicken, Tuna crunch Clean
with 2-3 rice beetroot and with 2-3 rice beetroot and beetroot and with 2-3 rice Shepherd’s
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The Body Transformation Manual


cakes feta/goats cakes feta/goats feta/goats cakes pie with
cheese cheese cheese boiled kale
salad salad salad
Dinner Quick stir fry Pesto Quick chilli Quick stir fry Pesto salmon Quick chilli Quick stir
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with 1 ½ x salmon (1x with sweet with 1 ½ x (1x with sweet fry with 1 x
turkey breast salmon pot jacket turkey breast salmon fillet), pot jacket chicken
and ½ packet fillet), sweet and broccoli/ and ½ packet sweet and broccoli/ breast and
of potato chips kale of potato chips kale ½ packet of
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brown and broccoli/ brown and broccoli/ brown
basmati rice kale basmati rice kale basmati rice
Snacks Handful 2 hard-boiled Handful Berries, 2 hard-boiled Berries, Handful
almonds eggs almonds seeds, eggs seeds, almonds
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2-3 squares 1 x cup cake 2-3 squares yoghurt and 1 x cup cake yoghurt and 2-3 squares
dark choc dark choc cinnamon cinnamon dark choc
Drinks 1 litre water 1 litre water 1 litre water 1 litre water 1 litre water 1 litre water 1 litre water
Herbal tea/ Herbal tea/ Herbal teas Herbal tea/ Herbal teas Herbal tea/ Herbal teas
clean cuppa clean cuppa Clean hot clean cuppa Clean hot clean cuppa Clean hot
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chocolate chocolate chocolate

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WEEK 2 MEAL PLAN
FOCUS OF THE WEEK

• Eating - Be sure to eat every meal or snack within a maximum of 4


hours (i.e. Breakfast 7am, Lunch 11am, Snack 3pm, Dinner 7pm and
Snack 9pm).
• Sleeping - Aim to wind down a minimum of 30mins before bed doing
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something that involves reading, relaxing and no technology such as


TV/laptop/iPhone or housework.
• Hydration - Aim to drink 1.5 litres of still water per day (not including
hot drinks)
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MEALS FOOD OPTIONS

Breakfast 3 scrambled eggs with ½ slice of rye toast, spinach and


cherry tomatoes.
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3 eggs, ¼ leek, 2-3 chestnut mushrooms and 20g feta


cheese omelette.
Lunch Fajita spiced chicken with spinach/kale and feta/
homemade sour cream.
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Tasty Tuna and bean salad.


Dinner Pesto Turkey burgers with sweet potato chips and tbsp
homemade sour cream
Satay curry and brown basmati rice
Garlic salmon with sweet potato jacket, broccoli and
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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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MEALS MONDAY TUESDAY WED THURS FRIDAY SATURDAY SUNDAY
Breakfast 3 scrambled 3 eggs, ¼ 2 poached 3 eggs, ¼ 3 scrambled 2-3 soft boiled 3 scrambled
eggs with ½ leek, 2-3 eggs, 1 slice leek, 2-3 eggs with ½ dippy eggs eggs with
slice of rye chestnut rye toast with chestnut slice of rye with rye toast spinach
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toast, spinach mushrooms butter and mushrooms toast, spinach soldiers buttered and cherry
and cherry and 20g feta handful of and 20g feta and cherry and toasted. tomatoes
tomatoes. cheese spinach cheese tomatoes.
omelette omelette
Lunch Tasty Tuna Fajita spiced Tasty Tuna Fajita spiced Tasty Tuna Fajita spiced Clean
and bean chicken with and bean chicken with and bean chicken with Shepherd’s
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The Body Transformation Manual


salad spinach/kale salad spinach/kale salad spinach/kale pie with
and feta/ and feta/ and feta/ boiled kale
homemade homemade homemade
sour cream sour cream sour cream
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Dinner Pesto Turkey Garlic salmon Pesto Turkey Satay stir fry Garlic salmon Satay stir fry Pesto Turkey
burgers with sweet pot burgers with with sweet pot with brown burgers
with sweet jacket, with sweet brown jacket, basmati with sweet
pot chips broccoli and pot chips basmati rice broccoli and rice pot chips
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and tbsp. tomato sauce and tbsp. tomato sauce and tbsp.
homemade homemade homemade
sour cream sour cream sour cream
Snacks Handful 1 x Cup-Cake Handful 2-3 squares Berries, Homemade 1 x CupCake
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almonds Or 2 rice almonds dark choc seeds, choc brazil Or 2 rice
2-3 squares cakes with 2-3 squares with yoghurt and nuts cakes with
dark choc peanut butter dark choc handful of cinnamon peanut butter
Or more and berries almonds Or more and berries
tuna salad with honey tuna salad with honey
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Drinks 1.5 litre water 1.5 litre water 1.5 litre water 1.5 litre water 1.5 litre water 1.5 litre water 1.5 litre water
Herbal tea/ Herbal tea/ Herbal teas Herbal tea/ Herbal teas Herbal tea/ Herbal teas
clean cuppa clean cuppa Clean hot clean cuppa Clean hot clean cuppa Clean hot

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chocolate chocolate chocolate
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WEEK 3 MEAL PLAN
FOCUS OF THE WEEK

• Eating - Aim to eat protein (lean meats/fish/eggs/nuts) with each meal


and be sure to eat carbohydrates on your training days, lower carbs to
beans/veg and little sweet potato on rest days.
• Sleeping - Aim to try and get into a sleeping pattern of 8 hours per
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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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MEALS FOOD OPTIONS

Breakfast 2 eggs, 2 egg whites with ¼ leek, 2-3 chestnut


mushrooms, handful of kale/spinach and 20g feta
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cheese made into an omelette or scrambled eggs.


1 fillet of salmon on a bed of spinach with a poached
egg on top. Serve with cherry tomatoes.
Lunch Fajita spiced turkey skewers with sweet pot (1/2 sweet
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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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Snacks (Max 2 per day)


Tuna crunch on a rice cake
Goats/feta cheese and tomato spread on rice cake
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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.

16 The Body Transformation Manual


MEALS MONDAY TUESDAY WED THURS FRIDAY SATURDAY SUNDAY
Breakfast 2 eggs, 2 Salmon, 2 egg, 2 egg 2 eggs, 2 Salmon, 2 egg, 2 egg 2 eggs, 2
whites poached white whites poached white whites
scrambled egg, spinach omelettes scrambled egg, spinach omelettes scrambled
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with ¼ leek, and tomato. with feta/ with ¼ leek, and tomato. with feta/ with ¼ leek,
kale. goats cheese, kale. goats cheese, kale.
leek and leek and
mushroom. mushroom.
Lunch Tuna and Fajita spiced Tuna and Soy satay Fajita spiced Tuna and Clean
beetroot salad turkey beetroot chicken turkey beetroot Shepherd’s
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The Body Transformation Manual


skewers with salad skewers with skewers with salad pie with
½ sweet pot, ½ packet of ½ sweet pot, boiled kale
spinach and bb rice and spinach and
homemade stir fry veg homemade
sour cream. sour cream.
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Dinner Chunky Italian Soy salmon Italian Soy salmon Chunky Whatever
chicken pesto meatballs with stir fry meatballs with stir fry chicken the hell you
with greens with veg or veg and rice with veg or veg and rice pesto with want!!
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sweet mash sweet mash greens TREAT
MEAL
Snacks Handful 1 x CupCake Handful 1 x CupCake Tuna crunch Nuts Tuna or
almonds (If a workout almonds (If a workout with rice cake Yoghurt and cheese on
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Rice cake day) Nuts Rice cake day) Nuts Sweet saviour cinnamon rice cake
with feta/ with feta/ snack
goats spread goats spread
and tomato and tomato
2 litre water 2 litre water 2 litre water 2 litre water 2 litre water 2 litre water 2 litre water
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Drinks
Herbal tea/ Herbal tea/ Herbal teas Herbal tea/ Herbal teas Herbal tea/ Herbal teas
clean cuppa clean cuppa Clean hot clean cuppa Clean hot clean cuppa Clean hot
chocolate chocolate chocolate

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YOUR SWEET SAVIOUR
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• On the shop shelves - Dark chocolate rice cakes (kalo), 9 bars,


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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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• Slice of rye toast with peanut butter/Almond/Cashew nut butter on top.


• Clean cup of tea - Decaf cup of tea, add almond/coconut milk, drop
of vanilla essence or honey.
• Eton Mess - 3-4 tbsp Greek yoghurt, tsp cinnamon, handful of nuts or
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nut butter and blueberries.


• Almond and berries (10 of each in small Tupperware for on the go).
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• Homemade dark chocolate brazils - 1 bar of dark chocolate, 1 tbsp


coconut oil, 1 bag of nuts/brazil nuts. Melt chocolate and coconut oil in
a dish above a boiling pan of water until melted and mixed together.
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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

18 The Body Transformation Manual


chocolate pieces into mixture chopped up. Continue to cook for
another minute until soft cake mixture is formed. Cake mixture tastes
better when slightly gooey and soft in centre. Mix well and add berries
for a dessert feel and taste. Feel free to add any additional ingredients
to mixture such as vanilla essence, peanut butter or desiccated coconut etc.

EATING ON THE GO SUGGESTIONS


*Print me and save me in your purse/wallet OR save me in your iBooks.
PT

NANDO’S ZIZZI’S
Butterfly chicken/Half roast chicken with sweet Superfood salad with chicken
potato mash, sweet potato wedges, ratatouille
or spicy rice
ST

Any of the salads with half roast chicken Everything from the meat and fish menu
Olives Olives
MARKS AND SPENCER Calamari
UD

Packet of cooked lochmuir salmon fillets PRET


Packet of cooked turkey/chicken pieces Herbal teas/decaf with hot soya mlk
Packet of brown rice sushi Chocolate coated rice cakes
Superfood salad Fruit pot
IO

Nutty super salad Hard-boiled egg pot


PUBS/ITALIANS Salad pots
Meat or fish dishes with potato/veg/salad STARBUCKS/COSTA
Sunday dinner without the Yorkshire pudding Decaf Americano with hot soya milk
MOST SUPERMARKETS Herbal tea/water
W

Smoked mackerel Pot of fruit


Tin of tuna Bag of almonds (Starbucks)
IG

Packet of cooked chicken/turkey Gluten free wraps


Greek yog pot GARAGES
Blueberries Packet of cooked ham/turkey/chicken
AN

Nuts Naked bar/9 bar


Choc rice cakes Rice cakes
Naked bar/9 bar Nuts/fruit
OTHERS Greek yoghurt pot
Burger without the bun with sweet pot fries/salad
Meat/fish with salad/sweet pot
Veg soup/broth
Stir fry/curry
Chicken tikka meat with salad or boiled rice

The Body Transformation Manual 19


WEEK 1-3 RECIPES
Scrambled Eggs

Whisk up 3 eggs, add a dash of cayenne pepper.

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.
PT

Should take around 3-5mins max.

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.
______________________________________________________________
ST

Eggs On Toast

Poached eggs - bring small sauce pan of water half


UD

full to the boil (hot kettle water boils even quicker).


Add a tbsp of vinegar to the water, crack 2 eggs
in and leave to boil for around 90 seconds. Drain
water and serve.
IO

Rye toast - Snap/cut 1 piece in half. Toast in toaster


for twice as long as your setting for normal bread/
toast or toast until crisp and brown to your taste. Up
to 3-4 mins. Use butter as spread.
______________________________________________________________
W

Feta Cheese Omelette


IG

Chop 2-3 mushrooms, ½ leek and add to 1 tsp of coconut oil/butter in heated
deep frying pan.
AN

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.
______________________________________________________________

20 The Body Transformation Manual


Chicken, Beetroot And Goats Cheese Salad

Chicken - Place chicken breast in a square piece


of foil, add 1 tsp of coconut oil, ½ garlic clove,
dash of cayenne pepper.

Wrap foil into parcel sealing all sides well and


place in oven at 180c for 30-35 minutes. You
could batch cook 3 of these at once to keep in
PT

the fridge for your lunch salads.

Chop chicken up, add to Tupperware with large


handful of spinach and rocket, 2 medium sized
beetroot sliced, 3-4 cherry tomatoes, 1 tbsp
ST

seeds, 1 tbsp Extra Virgin olive oil, apple cider


vinegar to dress and 30g of goats/feta cheese
crumbled over your salad.
______________________________________________________________
UD

Chunky Pesto Chicken

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
IO

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.
______________________________________________________________
W

Pesto Salmon And Sweet Potato Chips

Pre-heat oven at 180c for up to 15-20mins.


IG

Salmon - Place a fillet of fresh salmon in a


piece of foil large enough to use as a parcel
wrap. Smother 1 heaped tbsp of pesto over top
AN

of salmon fillet. Wrap foil up at all sides like a


sealed parcel and oven bake for 20-25mins.

Sweet pot chips- Preheat oven as above. Place


foil inside oven tray. Rinse 1 sweet potato
underwater before chopping into thin slices
working from one end to the other or chop into long quarters as shown in
picture. The chips will look like thin round slices. This way the chips cook
quicker and are very tasty and soft. Spread sweet pot across tray evenly.

The Body Transformation Manual 21


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
and soft.

Serve together with handful of spinach/rocket or broccoli.


______________________________________________________________

Quick Chilli And Sweet Potato Jacket


PT

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..
ST

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
UD

spices and stir until almost brown.

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
IO

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).
______________________________________________________________
W

Quick Stir Fry

Add 1 chopped garlic clove, ½ chopped chilli and ½ chopped leek to a wok
with 2 tsp of melted coconut oil.
IG

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
AN

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)
______________________________________________________________

22 The Body Transformation Manual


Tuna Crunch

Drain 3-4 tins of tuna and add to mixing bowl.

Add a chopped bundle of spring onions,


handful of chopped rocket and spinach, 3-4
chopped cherry tomatoes, 4-5 tbsp of Greek
yoghurt (or more to suit your taste), 1 tsp of
cayenne pepper, 1 tbsp olive oil and pinch of
PT

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
ST

cakes.
______________________________________________________________

Fajita Spiced Chicken Lunch


UD

Batch cook for up to 4 meals.

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,
IO

chopped kale, 2 garlic cloves sliced or crushed/grated and 1 chopped chilli.

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
W

of fajitas apices.

Stir until starting to golden, then add kale and tomatoes. Cook until chicken is
white in middle.
IG

Serve each portion with large spinach salad and 1 heaped tbsp of homemade
sour cream (see recipe below). Refrigerate in Tupperware or cover dish.
AN

______________________________________________________________

Fajita Spiced Turkey Skewers

(Batch cook for up to 2-3 meals)

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.

The Body Transformation Manual 23


Place on tray of foil and place under grill turning occasionally for 20-30mins at
medium 180c heat. Serve each portion with large spinach salad and 1 heaped
tbsp. of homemade sour cream (see recipe below).

Carbs - Three bean salad fried in butter and fajita spices on rest day or half
sweet jacket on a workout day.

Refrigerate in Tupperware or cover dish.


______________________________________________________________
PT

Garlic Salmon With Sweet Jacket And Tomato Sauce

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
ST

oil, sprinkle of cayenne pepper and sea salt.

Wrap up and seal all edges and place in a 180c oven for up to 25-30 mins.
UD

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.

Mix well with fork or hand blender.


IO

Refrigerate in Tupperware or jug sealed to use for 2 of your salmon meals.


When you do use it, heat and simmer for 5-10 mins on a saucepan and serve
over your salmon and sweet potato.
W

Sweet jacket potato - Preheat oven at 180c for up to 15-20mins. Place your
sweet potato whole in middle of piece of foil.
IG

Make a slit in potato across top middle.

Place 1 tsp of coconut oil on top of potato, sprinkle a dash of cayenne pepper
AN

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.
______________________________________________________________

24 The Body Transformation Manual


Homemade Sour Cream

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.

Keep in a Tupperware/sealed jug and refrigerate. Add a tbsp to meals


suggested or any you fancy.
______________________________________________________________
PT

Italian Meatballs
(makes 6-8 meatballs)

Add 500g of turkey breast/lean steak mince to a large mixing bowl. Add in 1
ST

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.
UD

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)
IO

Crumble 30g of feta cheese over your meal.


______________________________________________________________

Shepherds Pie
W

Ingredients:

• Turkey/Lean steak Mince 500g


IG

• 4 sweet potatoes
• 1 leek
• Handful mushrooms
AN

• Kalo gluten free beef gravy


(Tesco/Sainsbury’s)
• 1 portion of goats cheese
• Coconut cooking oil
• Any Dried Mixed Herbs
• 30g butter
• Coconut/almond milk

The Body Transformation Manual 25


Method:

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.
PT

3. Add 1 tsp of mixed herbs and stir. Add 250ml of boiling water and 4
heaped tablespoons of gravy mix.

4. Stir and simmer for approximately 10 minutes.


ST

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.
UD

6. Sprinkle a handful of goat’s cheese over sweet mash. Place in oven at


180c for 30 minutes.

7. Serve with boiled/steamed kale or cabbage and enjoy!


IO

(Feel free to add extras such as peas, carrots and so on)


______________________________________________________________

Clean Cup Cake


W

Ingredients:

• 1 egg
IG

• 1 tbsp Greek yoghurt


• 2 tbsp almond/coconut milk
• 1-2 tsp honey, 1 tbsp cocoa powder
AN

• 1 heaped tbsp ground almonds


• ¼ tsp of baking powder
• 2-3 squares of dark chocolate

26 The Body Transformation Manual


Method:

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.
PT

(Cake mixture tastes better when slightly gooey and soft in centre. Mix well
and add berries for a dessert feel and taste.)
______________________________________________________________
ST

Pesto Turkey Burgers And Sweet Potato Chips

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
UD

completely binded and soft.

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
IO

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.
W

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
IG

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
AN

and soft.

Crumble 30g of feta cheese over your meal with spinach and a drizzle of extra
virgin olive oil/balsamic vinegar.
______________________________________________________________

The Body Transformation Manual 27


Satay Curry

Add 1 chopped garlic clove, ½ chopped


chilli and ½ chopped leek, 3-4 chopped
mushrooms to a wok with 2 tsp of melted
coconut oil.

Add 1 chicken/turkey breast meat chopped


into 1-2 inch pieces and stir until almost
PT

cooked. Then add 150g of stir fry veg,


handful of kale, ¼ cup of soy sauce, ½
cup of coconut milk, handful of chopped
coriander and 1-2 tbsp of peanut butter.
Stir and simmer for 10 mins until creamy
ST

texture. Feel free to add extra or more of


ingredients to achieve desired consistency.

Serve with ½ pack of brown basmati rice


UD

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.
IO

Tasty tuna and bean salad


(batch for up to 4 meals)
W

Add 3-4 tins of tuna drained to a large mixing bowl,


bundle of chopped spring onions, chopped cherry
tomatoes, large handful of chopped spinach and
rocket, 1 full tin of three bean salad drained, 4-5
IG

tbsp of extra virgin olive oil, 4-5 tbsp of apple cider


vinegar, few shakes of cayenne pepper and sea
salt, a pinch of chopped coriander and 1 packet of
AN

brown basmati rice (cooked then cooled).

Mix well and evenly with large spoon until mixture


is complete and moist.

Place in large Tupperware or separate into 4


Tupperware and refrigerate.

You could also cover the mixing bowl in cling film and use for lunches and snacks.

28 The Body Transformation Manual


WEEKS 4-10
Over the next chapter of your program your meal plans will be in a slightly
different format. You are now going to start ‘fuelling’ for your workouts.

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
PT

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.
ST

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
UD

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
IO

workout and rest days and post workout meals.


W
IG
AN

The Body Transformation Manual 29


ANYTIME MEAL
All your meals not directly after a workout
PT

Water
or Tea
ST
UD

PROTEIN
including red
meat, chicken,
fish, eggs or
vegetarian source
VEGGIES
IO

including a wide
FATS
including healthy
variety of vegetables
oils, nuts and
W

seeds
IG
AN

• Eat slowly and stop eating when you’re 80% full


• Save the starchy carbohydrates for after your exercise
• Choose mostly whole foods with minimal processing
• Choose local or organic foods when possible
• Use smaller or larger plates based on your own body size

30 The Body Transformation Manual


POST WORKOUT/WORKOUT DAY:

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
PT

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.
ST

ANYTIME/REST DAY MEAL PLAN:


UD

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
IO

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
W

on a rest day, these must only ever be consumed post workout.


IG
AN

The Body Transformation Manual 31


POST WORKOUT MEAL
Your first meal after an intense workout
PT

Water
or Tea

STARCHES
ST

including potatoes,
pasta, rice or bread
UD

PROTEIN VEGGIES
IO

including red
meat, chicken, & FRUIT
fish, eggs or including a
vegetarian source wide variety of
vegetables and
W

some fruit
IG
AN

• Eat your largest meal of the day after exercise


• Eat more vegetables than fruit with this meal
• Choose mostly whole foods with minimal processing
• Choose local or organic foods when possible
• Use smaller or larger plates based on your own body size

32 The Body Transformation Manual


WEEK 4 - WORKOUT DAY MEAL PLAN
MEAL FOOD OPTIONS
Breakfast Courgette Scrambled eggs on toast or spinach
Lunch 1 Tuna mayo mix with 1-2 rice cakes
Lunch 2 Sweet pot chips and Lime baked cod
Dinner Coconut chicken curry with rice
PT

Snacks PWO Shake


eat n mess
OR Rice cake with nut butter and berries
Drinks 1 coffee with coconut/almond milk
ST

Herbal teas
1 litre of water for every 50lbs you weigh

WEEK 4 REST DAY MEAL PLAN


UD

MEAL FOOD OPTIONS


Breakfast Breakfast Protein shake
IO

Lunch 1 Crayfish quinoa and avocado salad

Lunch 2 Mackerel on toast


Dinner Asian style salmon with stir fry veg and pak choi
W

Snacks Handful of nuts and berries


1 scoop protein powder mixed with greek yoghurt
Drinks 1 coffee with coconut/almond milk
IG

Herbal teas
1 litre of water for every 50lbs you weigh
AN

The Body Transformation Manual 33


WEEK 4 SHOPPING LIST
VEG/FRUIT MEAT/FISH DAIRY OTHER
1 x large stir fry veg 1 x packet of 15 x medium free 1 x Bag of quinoa
pack cooked mackerel range eggs 2 x packets of
1 bag of kale fillets (tesco) 1 x carton of two microwave brown
2 bags of spinach 4 x packets of chicks free range basmati rice
leaves fresh and cooked egg whites OR 15 1 x bottle of gluten
PT

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-
ST

1 x pack of celery 4 x chicken 1-2 koko drinking 85% dark chocolate


1 x bag of gala breasts coconut milk 1 x Fresh pack
apples cartons coriander leaves
2 x sweet potatoes 4 tins of coconut 1 x packet/tub of
UD

(small/medium) milk gluten free curry/


1 x long cucumber madras powder
1 x bag of lemons (sainsburys)
1-2 pack of
blueberries
IO

2 x courgette
Garlic clove
1 chilli
2 x white onion large
1 x bag of rocket
leaves
W

1 x lime
IG
AN

34 The Body Transformation Manual


WEEK PREP AND COOK INSTRUCTIONS
Courgette Tuna mayo mix Coconut chicken Fish and chips
Scrambled eggs salad (batch curry (eat as you (batch make to
on toast (cook as make) cook) cook)
you eat)
Serves 1 meal Recipe in weeks Serves 1 meal Makes 4 meals
Cook and eat 1-3. Cook and eat
PT

2 free range medium *Heat 2 tsp coconut Wrap 4 fillets of


eggs, 4 egg whites oil up in large pan/ cod in foil parcel,
(4 tbsp of two chicks deep frying pan. add chopped
or 4 egg whites from *Add 1/2 chopped chilli, spring onion,
caged hen eggs). onion, 1/2 chopped garlic, sprinkle of
ST

courgette, 1/2 garlic curry powder and


Chop up 1/4 clove chopped and squeeze 1 lime
courgette and fry off 1 chopped chicken across all 4.
in 1 tsp coconut oil breast. *Add 1/2 tsp
UD

on low-medium heat. *Stir occasionally coconut oil to each


Then Scramble eggs until chicken is foil parcel and cook
with courgettes in almost cooked for 20-25 mins at
frying pan on low- *Add 1/2 tin of 180c in oven.
medium heat. coconut milk,
IO

handful of spinach Serve with sweet


Toast 1/2 slice of rye leaves and 1-2 tbsp pot chips as made
bread twice as long of gluten free curry/ before, add black
as normal bread madras powder. pepper seasoning.
(around 4mins) and *Stir and simmer
butter with goats for 10 mins on low
W

butter. Put handful heat then serve Serve with broccoli.


of spinach leaves with 1/2 packet of Garnish with sea
on toast and serve brown basmati. salt and vinegar.
IG

scrambled eggs on
top.
AN

The Body Transformation Manual 35


Crayfish and quinoa Breakfast protein Eat n Mess Asian style
avocado salad smoothie (make (Eat and make) Salmon with stir
as you eat) fry veg
Serves 3 meals Serves 1 Serves 1 Serves 4 meals
3 tupperware Make then drink 4 tupperware
Add:
Cook quinoa as 2 scoops of 1 scoop protein Wrap 4 filets of
before. protein powder powder salmon in foil with
100ml water 3 tbsp gluten free 1/2 tsp coconut oil
PT

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
ST

oil, squeeze of lemon *1 tsp nut butter Cook in oven at


to each tupperware. *tbsp flaxseed Mix well and enjoy! 180c for 20-25mins.

Add all packets Blend and Cook 1/2 stir fry veg
UD

of crayfish evenly serve in glass or 1/4 if large tesco


across each or shaker. Drink bag, and 1 pak choi
tupperware with instantly. in soy sauce and
spinach or broccoli. serve with salmon.
IO

Keep in fridge.

Mackerel Salad HULK JUICE (batch every 3 days)


(batch prep)
4 tupperware makes 3 glasses of juice, keep in sealed
4 meals jug or tupperware in fridge.
W

Place 1 mackerel fillet from packet in Add:


each tupperware with large handful of 3 celery sticks
IG

spinach, broccoli and cherry tomatoes, 2 apples


cucumber. Drizzle with apple cider 2 tbsp flaxseed
vinegar. 1 whole lemon with skin
1/2 cucumber
AN

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)

Blend for 30-60 secs until smooth

36 The Body Transformation Manual


Bacon Pesto Cod Lamb and quinoa Chicken Fajitas
Omelette (cook and Stuffed peppers (Batch make spices,
(Cook and eat) eat) (batch make for 4) cook and eat dish)
Serves 1 meal Serves 1 Serves 4 Fajita seasoning recipe
Cook and eat Cook and eat Batch make and (keep in container in dry
refrigerate. place):-
Heat 1 tsp of Place 1 cod
coconut oil in fillet in a Slice the tops of your 1 tbsp potato starch
frying pan on square piece pepper off. Remove 2 tsp chilli powder/
PT

medium heat. of foil with inside of peppers, seeds flakes


2 tsp pesto etc with sharp knife 1 tsp sea salt
(pre-heat grill) spread over carefully not puncturing 1 tsp paprika
the top of your peppers. Remove 1/2 tsp onion powder
Chop up 1 slice fillet. stalk from your pepper 1/4 tsp garlic powder
of bacon and Place in the lid top. 1/4 tsp cayenne pepper
ST

fry off for 2-3 oven heated 1/4 tsp cumin


mins in pan. at 180c for 25- Place 4 peppers
30 mins. individually in 4 squares Combine all ingredients
Whisk 2 whole of foil big enough to in small bowl mixing
UD

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)
IO

Add 2-3 kale. 1 1/2 packs of lamb


chopped mince, 1 large chopped *Heat deep frying pan/
tomatoes. Dress with onion, 1 chopped garlic wok at medium temp
apple cider clove, 1 tbsp of tomato and melt 1 tsp coconut
After 5 mins vinegar. puree and handful of oil.
and bottom chopped coriander. *chop 1/2 pepper,
W

has begun to 1/2 onion, handful of


slightly brown/ Mix well until mixture is chestnut mushrooms
crisp, place the thoroughly cooked and and 1/4 courgette.
IG

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
AN

golden brown. 1 full cup of cooked breast thinly and add


quinoa. to pan.
Serve with 2-3 *Add 1 heaped tbsp of
broccoli florets/ Mix well and stuff fajita seasoning.
kale or spinach. mixture into continued *Stir until fill cooked
on page 39. thoroughly.
*Serve with lettuce
wraps, squash wedges,
guacamole and tatziki.

The Body Transformation Manual 37


WEEK 5 SHOPPING LIST
VEG/FRUIT MEAT/FISH DAIRY OTHER
1 bag of kale 2 packs of lean 15 x medium free 1 x Bag of quinoa
1 x stir fry veg pack lamb mince or range eggs 1 x packet or rice
2 bags of spinach steak/turkey 1 x carton of two cakes (plain)
leaves 4 x cod fillets chicks free range 1 x bag of mixed
2 x avocado’s 1 x pack of 4 tins egg whites OR 15 nuts/almonds
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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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apples 1 x pack of 1-2 koko drinking 1 x each of


2 x small-medium unsmoked coconut milk following ground
butternut squash rindless back cartons powders/herbs:-
1 x long cucumber bacon 2 x tins of coconut Chilli flakes
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1 x bag of lemons 2-3 fresh/frozen milk Onion


1-2 pack of cod fillets (125g 1 x soft goats or Garlic
blueberries min) feta cheese Potato starch
Garlic clove Cumin
1 chilli Paprika
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2 x red onion large Oregano


1 x bag of rocket
leaves
3-4 large red bell
peppers
1 x chestnut
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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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38 The Body Transformation Manual


WEEK 5 REST DAY MEAL PLAN
MEAL FOOD OPTIONS
Breakfast Breakfast Protein shake
Lunch 1 Soy Salmon and pak choi stir fry
Lunch 2 Egg mayo mix with 1 rice cakes (previous recipes)
Dinner Lamb and quinoa stuffed peppers
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Veggie option - chickpea and quinoa stuffed pepper


(lamb 1-2 and turkey or steak 1-2, alternate)
Snacks Handful of nuts and berries with 1 scoop protein powder
mixed with greek/goats yoghurt
Handful of olives
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Or Mackerel on rye toast


Drinks 1 coffee with coconut/almond milk
Herbal teas
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1 litre of water for every 50lbs you weigh

WEEK 5 WORKOUT DAY MEAL PLAN


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MEAL FOOD OPTIONS


Breakfast 1. Quick Bacon Omellette
2. Veggie option Quick omelette (no bacon add
courgette)
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Lunch 1 Pesto cod with Quinoa/brown rice salad or squash


wedges
Lunch 2 Tuna mayo mix with 1 rice cakes
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Dinner Chicken Fajitas with lettuce wraps, squash wedges and


tatziki dip
Veggie option - use king prawns instead of chicken.
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Snacks PWO Shake


2 squares dark chocolate
Mug cake
Drinks 1 coffee with coconut/almond milk
Herbal teas
1 litre of water for every 50lbs you weigh

The Body Transformation Manual 39


WEEK 5 PREP AND COOK INSTRUCTIONS
Tatziki and guacamole Soy Salmon Stuffed pepper Squash wedges
dip (batch make) (Serve and eat continued… (batch cook)
or batch)
Tatziki dip:- *Place 1 into all 4 large Pre heat oven at
salmon fillet in peppers. 180c
(refrigerate, should last square piece
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up to 5 days). of foil. Wrap peppers Chop butternut


well in foil and squash in half
Empty contents of 1 tin *Squeeze 1/2 refrigerate once slicing directly
of coconut milk into jug. lime over and 1 cooled. across middle.
Add 1/2 squeezed tbsp soy sauce Chop in half again
lemon, 1 tbsp ev olive (gluten free). When you do use etc to make long
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oil, 1/4 clove garlic, these for meal, wedges.


1/4 cucumber, pinch of *Place 2-3 place in the oven Remove any pips
coriander leaves and 2 coriander for 20-30mins at from middle and
chopped spring onion. leaves on top 180c and serve leave skin on.
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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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Add 2 chopped tupperware


avocados, 1/4 clove Feel free to add Veggie option- or serve and
garlic, 1/2 squeezed extra spices, *Mix 1/2 tin of refrigerate once
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lemon and 1 tbsp herbs and so chickpeas and 1/2 cool.


olive oil to jug. Blend on. cup of quinoa into When ready to
with hand blender pepper instead of serve feel free
until smooth. Place lamb. to reheat in
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in container and microwave or oven


refrigerate. etc.

Allow yourself Allow yourself


maximum of 2 tbsp of 150g per serving of
each of the above with squash wedges.
any meals suggested.

40 The Body Transformation Manual


WEEK 6-10 SHOPPING
LIST
VEG/FRUIT MEAT/FISH DAIRY OTHER
1 bag of kale 2 packs of lean 12 x medium free 1 x Bag of quinoa
1 x stir fry veg pack turkey range eggs 1 x bag of mixed
2 bags of spinach breast mince 1 x carton of two nuts/almonds
leaves 1 x pack of 4 tins chicks free range 1 x Fresh pack curly
2 x avocado’s tuna in brine egg whites OR 15 leaf parsley
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1 x bundle spring 3 x fillets of eggs for whites 1 jar of green pesto


onions salmon (125g (don’t have to be
1 x packet of cherry each min) free range)
tomatoes 4 x chicken 1-2 koko drinking
1 x pack of celery breasts coconut milk
1 x bag of gala 2 x bags or cartons
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apples packs of king 1 x soft goats or


2 x Large sweet prawns (frozen feta cheese
potatoes or fresh)
1 x long cucumber
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1 x bag of lemons
1-2 pack of
blueberries
Garlic clove
1 chilli
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2 x red onion large


1 x bag of rocket
leaves
2 large red bell
peppers
1 x chestnut
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mushrooms
1 x bag frozen
broccoli
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The Body Transformation Manual 41


WEEK 6-10 WORKOUT DAY MEAL
PLAN
MEAL FOOD OPTIONS
Breakfast Hulk Juice
Breakfast Stir fry
Lunch 1 Tuna and Bean salad with quinoa
Lunch 2 PWO Shake (use where necessary to your workout
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schedule)
Dinner Fajita chicken with brown basmati rice
Snacks Mug Cake
100g fresh blueberries
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Drinks Water (1 litre for every 50lbs you weigh)


Herbal Tea’s

WEEK 6-10 REST DAY MEAL


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PLAN
MEAL FOOD OPTIONS
Breakfast Egg special Breakfast
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Lunch 1 Pesto salmon salad and carrot chips


Lunch 2 2 scoop Protein shake with nut butter (or almonds below
instead)
Dinner Chicken and sweet potato mess
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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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42 The Body Transformation Manual


WEEK 6-10 PREP AND COOK INSTRUCTIONS
INSTRUCTIONS
Egg Special Pesto Salmon Carrot Chips Sweet potato mess
Breakfast
Eat and serve See Cod pesto Could batch cook Could batch cook and
meal. recipe as and refrigerate. refrigerate this recipe
above in week or serve warm for best
Scramble 2 eggs, 4 3 but use 1 Wash 100g taste.
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egg whites with 1/4 tsp. chopped carrots,


leek/spring onions (skin peeled too) Pre heat oven at 180c.
and 3-4 chestnut and place on foil Rinse and chop sweet
mushrooms in 1 tsp in oven tray with potato into halves and
coconut. 1 tsp coconut oil place on foil in baking
scattered. tray. (100g per serving)
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Fry off the Leek, Cover in 1-2 tsp


mushroom and Sprinkle sea salt coconut oil and place
kale in coconut oil and black pepper in oven for 30-35 mins
for few mins first, over carrots. until soft and golden
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then add eggs brown.


(whisked together). Place in oven at Once cooked remove
180c for 20-25 from oven, chop into
Scramble to your mins or until golden chunky pieces and
liking and serve. brown and soft place in large mixing
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inside and crispy bowl.


Dress in apple outside. Chop 1/4 red chilli, 2-3
cider vinegar and spring onions, handful
sea salt. Serve with pesto of curly leaf parsley
salmon OR place and handful of cherry
in tupperware and tomatoes.
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refrigerate once Throw all ingredients in


cool. to bowl with 30g goats
cheese (per serving),
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handful of rocket and


spinach and 2-3 tbsp of
apple cider vinegar.
Using a fork or sharp
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chopping knife, stir


and mix all contents
together to make a
sweet potato mess!

Serve with an oven


roasted chicken breast
(150g).

The Body Transformation Manual 43


Breakfast Stir fry Tuna and Fajita Chicken Mugcake
bean salad with brown rice
Can be batch Please use Please use Follow previous recipe
cooked for 2-3 recipe as recipe as above
days or eat and above in in previous week avoid adding peanut
cook warm. previous but add 1/2 tin of butter or dark choc
weeks. chopped tomatoes on top of ingredients
Fry off 150g lean to mix and follow unless you reduce fat
steak turkey mince But use following amounts: elsewhere in diary.
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in 1 tsp coconut oil following


and 150g stir fry amounts of 150g Chicken
vegetables. food: breast
Add 3-4 tbsp gluten 1/4 tin of three 1/2 red pepper
free, soy sauce, bean salad 4-5 mushrooms
handful of kale and 1 tin of tuna 1/2 small onion
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serve. drained (120g)


50g cooked 1/2 packet of
Feel free to add quinoa brown basmati rice
extra taste such as Large bowl of microwave rice.
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garlic, chilli, herbs spinach or kale


such as coriander
etc. and dress as
per recipe with
apple cider
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vinegar.

Tupperware
and
refrigerate.
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44 The Body Transformation Manual


WEEKS 9-10
THE LAST BLAST…
Can you achieve even more results in the space of 2 weeks? ABSOLUTELY!

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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you see your overall result at the end of your 10 weeks.

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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The Body Transformation Manual 45


THE LAST BLAST
Follow ALL of these hints and tips below and you will see a serious
acceleration of results in these next 2 weeks of your program.

• 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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your 2 weeks. Completely limiting toxicity will rapidly increase results.

• 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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• DOUBLE DOSAGE of your hulk juice. To speed up your digestive


health and detoxification process over the next 2 weeks, aim to drink a
glass of your HULK juice first thing on a morning and last thing at night.
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• HYDRATION must be maximal during this period and beyond. Be sure


to drink your recommended amount of water every single day.
Remember 1 litre of water for every 50lbs you weigh.

• CLOCKWORK is how your body and eating should be working. Once


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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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you to (if you don’t already of course). Revving up your metabolism


with the correct amount of training and recovery from nutrition will
certainly up the ante with results. And remember give 110% to EVERY
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single training session.

• SLEEP like a baby over these next 2 weeks. Completely nourish


and care for your body like a well oiled and rested machine. You are
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going to work hard where necessary and rest/recover where


necessary. Avoid any late nights and interrupted sleep. Keep a routine
for bed and waking time (if life and schedule can allow you, do the
best you can). Maintain a good 7-8 hours per night, every night.

**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**

46 The Body Transformation Manual


WEEK 9-10 SHOPPING
LIST
SHOPPING
VEG/FRUIT MEAT/FISH DAIRY OTHER
1 bag of kale 2 packs of lean 12 x medium free 1-2 brown basmati
1 x stir fry veg pack turkey range eggs microwave rice
2 bags of spinach breast mince or 1 x carton of two 1 x Bag of quinoa
leaves steak mince chicks free range 1 x bag of mixed
2 x avocado’s 1 x pack of 4 tins egg whites OR 15 nuts/almonds
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1 x bundle spring tuna in brine or 4 eggs for whites 1 x Fresh pack


onions cod fillets (don’t have to be curly leaf parsley/
1 x packet of cherry 3 x fillets of salmon free range) coriander
tomatoes or mackerel (125g 1-2 koko drinking 1 tin chopped
1 x pack of celery each min) coconut milk tomatoes
1 x bag of gala 4 x chicken breasts cartons 1 tin coconut milk
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apples 2 x bags or packs 1 x soft goats or


2 x Large sweet of king prawns feta cheese
potatoes (frozen or fresh
1 x long cucumber optional)
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1 x bag of lemons
1-2 pack of
blueberries
Garlic clove
1 chilli
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2 x red onion large


1 x bag of rocket
leaves
1 x chestnut
mushrooms
1 x bag frozen
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broccoli
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The Body Transformation Manual 47


WORKOUT DAY MEAL PLAN STRUCTURE (higher protein/carb lower fat)
• Keep each meal with a minimum of 30g protein
• Eat every 3-4 maximum hours
• Have PWO shakes within 30mins of finishing session
• Keep meat and fish white and lean (chicken, turkey, steak is exception
if lean, white fish)
• Main carbs from sweet pot, brown basmati rice, quinoa, rice noodles
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and some fruit.


• Keep fat moderate/low, keep cheeses, olive oil, nut butters and
avocados out or lower on this day to help manage fat better. Still cook
in coconut oil.
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MEALS MEAL/FOOD OPTIONS

Breakfast 2 eggs, 4 egg whites with veg, greens on rye toast


Protein shake with berries
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Turkey breast mince stir fry/steak mince


Cod fillet with green veg, spinach and poached egg
Lunch 1 150g roughly of chicken, tin tuna, cod or turkey with quinoa and
bean salad, brown basmati rice or sweet pot and greens
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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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Burgers with 150-200g with sweet pot chips


150-200g white fish n sweet pot chips
add green veg or spinach to all above
Snacks Eat n mess
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mug cakes
2 hard boiled eggs
PWO Shake
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Drinks Herbal teas


1 litre water for every 50lbs you weigh
1 decaf tea/coffee with almond/coconut milk
1 x G & B Cocoa hot chocolate with almond/coconut milk

48 The Body Transformation Manual


REST DAY MEAL PLAN STRUCTURE (higher protein/fat with lower carb)
• Keep each meal with a minimum of 30g protein
• Eat every 3-4 maximum hours
• Main source of protein from eggs, chicken, red meat, fatty fish like
salmon/mackerel
• Main source of fuel from other fats such as nuts, oil, seeds, avocado
and greek yoghurt/feta/goats cheese/coconut milk
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• Main source of carbs from vegetables, beans, legumes, quinoa,


butternut squash, etc.
• Avoid rice, oats and higher fruit on these days other than blueberries

MEALS MEAL/FOOD OPTIONS


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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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Chicken beetroot and goats cheese salad with walnuts


Could add 1 tbsp extra virgin olive oil to salads
Lunch 2/Snack 1 rice cake with tuna or egg mayo
2 hard boiled eggs
Shake
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125g prawns and 1/2 avocado


Dinner 150g Lamb mince stuffed peppers
150g king prawn, meat Satay stir fry with lots veg
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Pesto salmon and carrot chips


Coconut chicken curry without rice
Fajita chicken without rice with lettuce wraps, tatziki and avocado
Snacks Feta/olives
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Blueberries
Nuts
Nut butter on rice/oat cake
Drinks

The Body Transformation Manual 49


WHAT NEXT?
You have achieved amazing results, tried so many tasty healthy meals,
learnt so much about eating clean, fuelling your body correctly and how to be
prepared.

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.

This program is about you regaining momentum and continuing to move


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forward on your journey to not only ‘maintain’ results but to continue them.

IF YOU’RE NOT PROGRESSING, YOU’RE REGRESSING… To bulletproof


your results and progress please see your 5 crucial, simple steps below.
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50 The Body Transformation Manual


YOUR 5 SIMPLE STEPS TO PROGRESS
1. Set your next goal: Now that you have achieved, or surpassed,
the goals that you set out to achieve, you must continue to look
forward to maintain or progress towards your longer term goal. Set
your next milestone to work towards in another 4-12 weeks. Record
your goal, what you plan to do to achieve it, how you are going to
monitor it and why it is important to you.
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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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5. Stay accountable: You MUST be accountable to someone or


something to continue moving forward to achieve your goals. Using
your coach, family, friends, partner or fellow training buddies.
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Submitting pictures or measurements every 2-4 weeks will keep you


very accountable to your goal and progress. Put your goal and plan
out there instead of keeping it to yourself and relying on self
motivation.

The Body Transformation Manual 51


MEASURMENT CHART
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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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52 The Body Transformation Manual


NOTES
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The Body Transformation Manual 53


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54 The Body Transformation Manual

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