BodiZone Daily Menu Planner

Transcription

1 BodiZone Daily Menu Planner Meal Time Food Item Portion Protein Fat Carbs Calories Meal am Low Carb (80% Protein Powder) 60 g Weet-Bix Flaxseed Oil 15 ml Skim Milk 0 ml Meal 2 9am Chicken /Tuna / Salmon 150 g Mixed Vegetables / Salad 1 cup Whole-wheat Bread 600g loaf 2 slice Meal 3 Noon Salmon / Chicken / Tuna 150 g Mixed Vegetables / Salad 1 cup Apple - med Meal 4 3pm Low Carb (80% Protein Powder) 60 g Almonds - 1 approx 15nuts 15 g Meal 5 6pm Beef / Fish / Chicken 150 g Mixed Vegetables / Salad 2 cup Meal 6 9pm Low Carb (80% Protein Powder) 60 g Flaxseed Oil 10 ml *Times are example only, adjust to suit, they need to be hours apart *For breakfast mix your powder with water and pour over weetbix *Have 2-4 cheat meals per week, have one mid week and 1-2 on weekends Day Totals Suggested Supplements Multi Vitamin - a multi ensures you aren't missing vital vitamins and minerals (Take one with Breakfast) Vitamin C and E - potent free radical fighters, healing (Take one of each with breakfast and dinner) Musashi Red - great liver detox, your liver is your bodies filter, you need to look after it! Milk Thistle - this helps the liver to regenerate, use at least a few times per year (take a teaspoon of red & a milk thistle morning and night on an empty stomach) L-Arginine - Where to start.!!! Reduces adipose tissue body fat, releases anti aging growth hormone, improves insulin sensitivity, helps decrease blood pressure, reduces risk of heart disease, increases muscle mass, reduces healing time and more.! (take 10g 2 hours after dinner and half an hour before bedtime meal, take on its own) Flaxseed Oil - Essential Fats - improves energy, fat loss, healing time, helps build muscle and more!

2 Remember there are essential proteins and essential fats, there is no such thing as an essential carbohydrate! Hardcore Training for MAXIMUM GAINS! - Try this.. Pre Workout 30g 1 Dextrose BCAA+G (MRM) EAA (Musashi Yellow) Creatine During Workout - Start taking half way thru and finish as you finish your workout 30g 1 Dextrose BCAA+G (MRM) EAA (Musashi Yellow) Creatine Xanabol Tribuplex 750 Animal Pak L-Arginine Take 2-4 tablets morning and night on an empty stomach Take 2 tablets morning and night Take twice a day - no need to take a multi vitamin when taking animal pak Take AM and mid afternoon and 10g half hour before bed Arginine must be taken on its own 2 hours after you have last eaten and at least half an hour befor next meal. Awesome supplement.!

3

4 BodiZone Food Counter Meat, Fish, Poultry (cooked weight) Qty Protein (g) Fat (g) Carbs (g) Calories Chicken Breast 100 g Beef 100 g Lamb 100 g Salmon 100 g Tuna 100 g Other Fish 100 g Prawns 100 g Scallops 100 g Ham 100 g Pork 100 g Protein Powders Qty Protein (g) Fat (g) Carbs (g) Calories WPI 30 g WPC Low Carb - Body Ripped 60 g WPC Low Carb - BodiZone 60 g WPC Meal Replacement 70 g WPC Weight Gain 100 g Grains, Breads, Pasta Qty Protein (g) Fat (g) Carbs (g) Calories Oatmeal cooked 1 cup Vita Brits Weet-Bix Brown Rice 1 cup Mountain Bread Whole-wheat Bread 450g loaf 1 slice Whole-wheat Bread 600g loaf 1 slice Whole-wheat Bread 700g loaf 1 slice Pocket Bread - wholemeal Spaghetti (cooked) 1 cup Rice Cakes - thin Fruit Qty Protein (g) Fat (g) Carbs (g) Calories Fruit Salad 1 cup Apple - med Orange - med Banana - med Strawberries Grapes seedless 1 cup Avacado Grapefruit Peach - med Plum Apricots Pear Vegetables / Salad Qty Protein (g) Fat (g) Carbs (g) Calories Mixed Vegetables / Salad 1 cup Broccoli 1 cup Cauliflower 1 cup Mushrooms 1 cup Lettuce (shreaded) 1 cup Carrot Green Beans 1 cup Spinach 1 cup Tomato 11 g Cabbage 1 cup Egg Plant (2 slices 60g) 60 g Zucchini 1 cup Cucumber 1 cup Onion (chopped) 1 cup Asparagus spears Brussell Sprouts (med size) Pumpkin 100 g Capsicum 1 cup

5 Potato 100 g Sweet Potato 100 g Corn 1 cup Milk/Egg Products Qty Protein (g) Fat (g) Carbs (g) Calories Egg whole - lg Egg white - lg Low Fat Cottage Cheese 1 cup Low Fat Cheddar Cheese Skim Milk 250 ml Nuts Qty Protein (g) Fat (g) Carbs (g) Calories Almonds - 1 approx 13-15nuts 10 g Cashews - 1 approx 6-8nuts 10 g Macadamias - 1 approx 3-4nuts 10 g Peanut Butter - 20g serve 20 g Oils Qty Protein (g) Fat (g) Carbs (g) Calories Flaxseed Oil 10 ml Protein Bar 60 g You can swap around the meats eg, can be all chicken or all re Notes: salmon, as long as it is a 150g serve of either chicken, fish, steak or eggs. Also you can swap around the carbs, instead of the piece of fruit have 2 slices of bread or 1/2 a cup of cooked rice, you just can't have all 3 in one meal, just one carb choice. Ladies can use this diet by reducing all totals by 25% Follow this program for 6 1/2 days per week, that means 3 meals (any 3) are yours to eat whatever you wish! Eg, Ice cream, Pizza, KFC. Don't go overboard but make sure you satisfy yourself, for guys up to a whole pizza, ladies could have half a pizza, and both wash it down with a few beers or ice cream. You must have at least one bad meal per week, and I say MUST! Drink at least 3 litres of water per day. For even better results follow the supplement program below. 1/2 hour before breakfast 1 heaped teaspoon Musashi Red 1 Milk Thistle Tablet

6 With Breakfast 2 Multi Vitamins (Beyond Basics) 2 Vitamin C 20 Minutes Before Training Heaped Desert Spoon BCAA+G (put on tongue and wash down with water) Flat Teaspoon Musashi Yellow With Meal 4 2 Multi Vitamins In Between Meal 4 and 5 Heaped Desert Spoon BCAA+G (put on tongue and wash down with water) Flat Teaspoon Musashi Yellow With Meal 5 2 Vitamin C 1/2 Hour before bed 1 heaped teaspoon Musashi Red 1 Milk Thistle Tablet