WEEK 1-4
WAKE UP : take your vitamins and minerals with 16 oz of water
BREAKFAST : 1 cup Oatmeal , add 1-2 tbsp of honey
1 cup cooked Mung beans or a protein drink
TAKE : 5g Glutamine , 5g BCAAs
Meal one : 1 cup of broccoli , 1 cup cooked white rice and 1 cup of yellow dal or cooked seitan
Meal two : 12 spears of asparagus ,1 cup grilled cottage cheese
Meal three : take a protein drink and 3-5g of BCAAs
Meal four :1 cup white rice 2 cups of yellow dal or 1 cup of seitan
Meal five : take 2 scoops of low carb , low fat protein drink. Or take 2 scoops of peanut butter with low fat peanut butter with 1 slice of Brown bread OR take 1 cup of cottage cheese with 8oz almonds
WEEK 5-8
WAKE UP : take your vitamins and minerals with 16 of water
BREAKFAST : 1 cup Oatmeal (cooked in water ,yes! Here’s where you drop your milk calories), add 1-2 tea spoon of cinnamon or 1 serving of blueberries
Take a protein drink with water (no milk)
TAKE : 5g of glutamine , 5g BCAAs
Meal one : 1 cup of Broccoli, 1 cup cooked Quinoa, 1 cup Seitan or yellow dal (seitan is highly recommended)
Meal two : 12 asparagus spears, with 1 cup of grilled organic tofu
Meal three : take protein drink and 5g of BCAAs
Meal four : 1 cup of Quinoa and 2 cups of yellow dal
Meal five : take 2 scoops of peanut butter with a slice of brown bread or 1/2 cup cottage cheese with 6 oz almonds
WEEK 9-11 :
WAKE UP : Take your vitamins and minerals with 16 of water
BREAKFAST : 1 cup oatmeal (cooked in water, add cinnamon or 1-2 tbsp of honey)
Take a protein drink
take : 5g glutamine and 5g BCAAs
Meal one : 1 cup broccoli, 1/2 cup Quinoa , 1 cup Seitan or yellow dal
Meal two : take a protein drink take 5g BCAAs
Meal three : 1 cup spinach , with 1 cup grilled cottage cheese
Meal four : 1/2 cup Quinoa and 1 cup of seitan
Meal five : 8oz of almonds or 2 spoons of peanut butter mixed with one scoop of protein drink in water
WEEK 12 :
** PS ** this week is crucial , this is where you take off all the carbs you can from the diet
Breakfast : take a protein drink with 2 scoops of low fat peanut butter or 10 oz almonds
TAKE : 8g glutamine , 8g BCAAs
Meal One : 1 cup Seitan with 15 asparagus spears
Meal Two : 1 cup spinach with 1 cup cottage cheese or 1 cup grilled tofu
Meal three : take a protein drink and 5g BCAAs
Meal four : take 1 salad bowl with (no dressings, add lemon and olive oil) and 1 cup Seitan
Meal five: take 1 cup almonds
So.. What do I do after the 12 weeks ? Add In the carbs slowly. Start to eat moderately high carbs meals starting again , fuel up with some healthy carbs and fats in the diet , you’re done training now admire the superhero physique you’ve created
After 12 weeks keep the cardio at 3-4 times per week for 45 mins to maintain the body fat percentage. For further assistance contact our Fit team at [email protected]
