1. Fruit choice (optional) Meat Choice
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Date
Meal 1
 Meat Choice
Dairy Choice
Stir fry Veg
Coconut oil & butter
Fruit choice (optional)
Meat Choice
Meal 2
 Poultry Choice
Greens/Veggies Choice
Butter & EV Olive oil
Nuts & Seeds Choice
Herbs & Spices Choice
Oil & Butter
Grains choice
Fish Choice
Poultry Choice
Cheat meal 1
Meal 3
Butter & EV olive oil
Sunday roast
(Chest meal 2)
Supplements
ZMA
BCAA
Protein shake x 2
Water
(litres) & Other liquids
 3 litres
3 green tea with vanilla
2 hot water with lemon
2 herbal tea
2 green tea
Wine 2 glasses
Exercise
 workout 1
Workout 2
Rest
Workout 3
Workout 4
Workout 5
Use the food table to provide to get all the choices you need to ROTATE foods regular to prevent food intolerances
Eat your grain included meal POST WORKOUT, chance the grain choice to that meal if needed, also must be gluten free.
Portion size – As much green veg as you wants (always organic)
Take 25g of protein and 10g of fat in a shake in-between s
Portion size – As much green veg as you wants (always organic)
Fruit in meal less than 30g and grains less than 50g
Cheat meal can be anything and stick to RED WINE only