Monday:
- 6am Eat an apple and go to the gym for 45mins running.
- 7am Breakfast Swiss Muesli with low fat milk, low carb protein shake, cup of green tea to boost metabolism.
- 10:30am snack Apple, green tea.
- 1pm Lunch 2 chicken breasts with peas, corn and tomatoes.
- 3pm Snack Grapes.
- 4pm Snack Protein shake.
- 5pm Workout Chest and Abs.
Chest: bench press, inclined bar bell press, inclined flys, decline dumbbell press.
Abs: hanging leg raises, advanced incline sit up, vertical leg-hip raise, cable-kneeling crunches
- 7pm Snack Post-workout protein shake. This can either be low-carb or the same amount of carbs as protein per serving, but never more carbs than protein.
- 7:45pm Dinner 2 fish fillets with corn and greens of choice.
- 10pm Snack a piece of fruit an hour before bed.
Tuesday:
- 6am Cardio An apple and 45 mins of cycling.
- 7am Breakfast Muesli with low fat milk, low carb protein shake.
- 10:30 Snack Peach or orange with raw almonds and green tea.
- 1pm Lunch Beef with veggies.
- 3pm Snack Orange.
- 3:55pm Snack Low carb shake.
- 4pm Cardio Touch rugby.
- 5:30pm Workout Triceps and Biceps.
Skull crushers, triceps pushdown, cable push down with rope.
Biceps: seated hammer curls, bar bell precher curls, reverse curls.
- 5:30pm Shake Low carb shake.
- 8pm Dinner 2 chicken breast fillets with greens of choice. Stay away from red meat at night.
- 10pm Snack fruit.
Wednesday:
- 6am Cardio 45 mins of running.
- 7am Breakfast Fruit salad with green tea.
- 10:30 Snack Fruit or raw almonds.
- 1pm Lunch 2 chicken breasts with salad.
- 3pm Snack Fruit or biltong.
- 4pm Shake Protein shake.
- 5pm Workout Legs.
Squats, flying lunges, leg curls and calf raises.
5pm Shake Low carb shake.
5:45pm Dinner 2 fish fillets with veggies.
10pm Snack fruit.
Thursday:
- 6am Cardio an apple and 45 mins of cycling.
- 7am Breakfast Muesli with low fat milk, either green tea or coffee.
- 10:30am Snack Pear.
- 1pm Lunch Beef stir fry.
- 3pm Snack fruit(Stay away from bananas if you want to drop body fat)
- 4pm Shake Low carb shake
- 5pm Workout: Shoulders and back.
Shoulders: Standing bar bell press, front raises, lateral raises, upright rows.
Back: Seated row, pull ups, shrugs and supine row.
5pm Dinner 2 chicken kebabs.
10pm Snack fruit.
Friday:
- 7am Breakfast fruit salad or muesli, green tea or strong black coffee. No cardio today.
- 10:30 Snack Fresh fruit juice.
- 1pm Lunch Meatballs and veggies no starch.
- 3pm Snack Fresh fruit juice/smoothie or biltong.
- 5pm No gym today.
- 5:45pm Dinner 2 chicken breasts/fish fillets with veggies, no starch.
- 9pm Social Have a drink with the guys keep to whiskey and water.
Saturday:
- 9am Cardio An apple and 45 mins of running.
- 10am Breakfast: Muesli or fruit salad, black coffee, low carb protein shake.
- 12pm Lunch bbq, again stay away from starch so no bread.
- 4pm Workout Cardio workout including sprints and sets of burpees to exhaustion.
- 5:30pm Shake Post workout protein shake.
- 8pm Dinner 2 chicken breasts or fish fillets with veggies, no starch.
- 10pm Snack a piece of fruit an hour before bed.
Sunday: Cheat day
- 9am Breakfast bacon and eggs, cappucino.
- 11am Snack fruit.
- 1pm Lunch Steak and chips or burger and chips, if you struggle to rip, don't have desert.
- 4pm Snack fruit or biltong.
- 4:45pm Dinner Chicken or fish dish.
- 10pm Snack a piece of fruit an hour before bed.
