Eat, Run and Lift Yourself into Model Shape (Men)

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.