HOW IT WORKS
Every day has 3 meals and 1 floating snack – which you can eat ANY time of the day, but ONLY when you’re hungry or if you need to fuel your training. You can swap meals and days around within each week, but not from week to week.
We’ve also provided shopping lists for every week – try hit the supermaket every Sunday so you can prep your meals like a boss. #MealPrepMonday is a real thing! The portion sizes are specific to individual needs, and if you’re under 18, don’t use the extra protein options. All the weights and portions we’ve suggested are raw and uncooked values. Most protein foods and vegetables will shrink during cooking, and starches will increase in size and weight.
We’re not that cruel – on top of your meals, every day you’re allowed these 4 “treats”:
- 3 teaspoons sugar, honey or syrup
- ½ cup milk; choose your favourite; fat free, low fat or full cream.
- 2 squares dark chocolate (70% or more)
- 3 tsp oil for cooking
DO’S AND DON’TS OF DRINKS
Make sure you drink enough (and no, we don’t mean beer). Use you urine colour as a guide and aim for a light straw colour. Water (still or sparkling), tea, herbal infusions and coffee are all fine, but keep to your daily target of 3 tsp sugar and ½ cup milk. Include herbal teas over the 12 week; your body will thank you for the healthy addition.
Alcohol provides little nutrition and some unnecessary calories which hinders success if fat loss is your goal. It can also delay recovery, your body’s natural repair process. If you can go without, that’s great. If not, try to set a few rules; avoid alcohol after exercise, always consume with a meal, drop the carbs from the meal to balance calories, and no more than 2 drinks on any occassion.