| Wake up: |
Take 2-4 Xedra-Cut MX capsules with a large glass of water.
Additional options: 3 ZMA capsules. |
| Workout: Train at a high intensity for no longer than 60 minutes, drinking water throughout. Training in the morning on an empty stomach is best for burning fat all day as it boosts resting metabolic rate (RMR). If it is not possible to train in the morning, your training session can be moved to any time of the day. Remember that your pre-workout Nitro-Fusion and post-workout supplements & meals should then be moved accordingly. |
| Post Workout: |
Have 1 serving of L-Glutamine with water.
If training in the afternoon or evening, have 1 serving of Diet Fuel after training |
| Meal 1: Breakfast |
| Option 1 |
Half cup of oats OR sugar-free muesli OR all-bran cereal (skimmed
milk) |
| 1 Scoop of Pure Protein GRS-5 |
| 1 Portion of fruit |
| 1 Cup of coffee (skimmed milk only) |
| 2 CLA Ultralean 1000 softgels |
| Option 2 |
| 1 Slices of wholegrain OR ryebread toast (use low-fat margerine sparingly) |
| 2 Egg whites and 1 whole egg - scrambled OR omelette. |
| 1 Portion of fruit |
| 1 Cup of coffee (skimmed milk only) |
| 2 CLA Ultralean 1000 softgels |
| 1 Multi Vitamin Complex tablet |
| Option 3 |
| Half a tin of baked beans with tomato sauce well drained off |
| 1 Portion of lean grilled steak OR fish |
| 1 Portion of fruit |
| 1 Cup of coffee (skimmed milk only) |
| 2 CLA Ultralean 1000 softgels |
| 1 Multi Vitamin Complex tablet |
| 30 minutes after Breakfast: |
| 1 large glass of water |
| Meal 2: Midmorning (Meal Replacement shake): |
| 1 serving of Diet Shake (25 grams protein, 20 grams carbohydrates, only 198 calories) |
| 30 minutes after Meal 2: |
| 1 large glass of water with 2-4 Xedra-Cut MX capsules |
| 30 minutes before Lunch: |
| 1 large glass of water with 1 serving of L-Glutamine |
| Meal 3: Lunch |
| Option 1 |
1 Small baked (microwaved) OR boiled potato OR sweet potato
Half a tin of tuna in brine Half a cup of green veg. eg. broccoli,
green beans etc. OR any leafy salad |
| 2 CLA Ultralean 1000 softgels |
| Option 2 |
Half a cup (when cooked) of boiled brown rice.
Half a pot of low fat cottage cheese Half a cup of mixed vegatables OR any leafy salad OR 1 portion of fruit |
| 2 CLA Ultralean 1000 softgels |
| Option 3 |
| 2 Burritos / tortillas chicken wrap: Fill burittos with 1 sliced or shredded grilled skinless chicken breast, and salad filling of choice eg. lettuce, cucumber, tomato etc |
| 1 Portion of fruit |
| 2 CLA Ultralean 1000 softgels |
| 30 minutes after Lunch: |
| 1 large glass of water |
| Meal 4: Mid afternoon (Meal Replacement shake) |
| 1 serving of Diet Shake (25 grams protein, 20 grams carbohydrates) and 2-4 Xedra-Cut MX capsules |
| 30 minutes after Meal 4: |
| 1 large glass of water |
| Meal 5: Dinner |
| Option 1 |
| 1 Small baked (microwaved) or boiled potato OR sweet potato |
1 Grilled skinless chicken breast.
Half a cup of broccoli OR carrots |
| 2 CLA Ultralean 1000 softgels |
| 1 Multi Vitamin Complex tablet |
| Option 2 |
| Half a cup (when cooked) of cous-cous |
| 1 Portion grilled salmon |
| 1 Medium mixed salad of choice |
| 2 CLA Ultralean 1000 softgels |
| 1 Multi Vitmain Complex tablet |
| Option 3 |
| Half a cup (when cooked) of boiled brown rice |
1 Portion lean beef OR turkey mince with salsa sauce.
Half a cup of cauliflower OR brussel sprouts OR peas. |
| 2 CLA Ultralean 1000 softgels |
| 30 minutes after Dinner: |
1 large glass of water.
Additional options: 4 Xedra-Cut MX Stimulant Free capsules |
| Meal 6: late evening |
| Half a serving of Pure Protein GRS-5 (1 Scoop) |
| Before Bed |
1 serving of L-Glutamine with water.
Additional options: 4 ZMA capsules |
| Important notes for best results |
NB. Always read product labels and “Directions for use” properly
Avoid where possible: Table salt, sugar or sugary products such as cakes and chocolates, fatty foods, cooking oil (except for extra virgin olive oil, flaxseed oil or cod liver oil used sparingly over salads etc), butter, margarine with high fat content, sauces and condiments which contain unwanted calories, dairy products (except for low-fat or fat- free cottage cheese, skimmed milk, yoghurt etc), any sugary soft drinks and fruit juices high in sugar.
Ensure that: 8-10 glasses of water per day are consumed and that you get enough sleep - at least 7 to 8 hours per day. It is not recommended that you train more than 5 days per week.
If you have any serious medical condition, consult your physician first before starting an exercise program |
| Products used listed in order of priority |
Xedra-Cut MX, Diet Shake, CLA Ultralean 1000, Pure Protein, Multi Vitamin Complex, L-Glutamine.
Additional options: ZMA, Xedra-Cut MX Stimulant Free
|
