2 x Pro Lean 1.2kg
1 x Ultimate Thermogenic Fuel 280ml
1 x ALCA Fuel  50g

1 x CLA 90 Capsule

1 x CLA 90 Capsule

3 egg whites + 1 whole egg
            or
100g low fat cottage cheese or Raw nuts and seeds
            +
1 serve rolled oats or wholemeal toast (I piece) or apple

1 x CLA 90 Capsule

1 serve chicken breast, fish, lean beef or tuna
½ serve brown rice, potato or pasta
1 large serve green veg or salad (olive oil dressing)

Meal #5:

(8.30pm)

1 x CLA 90 Capsule

1 serve chicken breast, fish or lean beef
2 serves non-starchy veg/salad

1 x Macro Whey  3 kg
1 x Pure Carbs  2 kg
1 x Ultimate Male Fuel 280ml
1 x NITRIC AAKG Fuel  300g
1 x Glutamine 320  300g
1 x Creatine 320 300g

1 x VC AA's 300g

1 tspn Nitric, 1 tspn Glutamine

1 tspn Creatine 320

1 x VC AA's

10ml  x Ultimate Male Fuel
2 tspn NITRIC AAKG Fuel
1 tspn Glutamine 320

1 tspn Creatine 320

1 x VC AA's

1 tspn Creatine 320

2 x VC AA's

2 x tspn NITRIC AAKG Fuel, 2 tspns Glutamine 320
(when going to toilet)

Typical

Monthly
Supply:

1 serve chicken, fish, lean beef
1 serve rice, potato, or pasta
2 serves veg. or salad

Before Cardio (Upon Rising)           

5g Glutamine
3g BCAA’s
4g Alca Fuel
10ml Thermo Fuel (Fat Burners)
300mg CoQ10 (Energy and Health)

Between Meals

5g Creatine
5g Glutamine
3g BCAA's
1g Vitamin C

Before and During Training

20g Nitric AAKG Fuel
20g Glutamine
5g Creatine

5g Alca Fuel
10mls Thermo Fuel (Fat Burners)
2g Vitamin C
200mg CoQ10

After Training

20g Glutamine
5g Creatine
5g BCAA’s
1g HMB
25mg Zinc
4g Vitamin C
1000IU Vitamin E

20min before Afternoon Sleep and Bed Time

3g AAKG
3g Tryptophan
10ml Ultimate Male Fuel

Upon Rising:
(7:00am)           

Glutamine
BCAA’s
Alca Fuel
Thermo Fuel
Vitamin C
45 min Power Walk

Meal # 1:
(8:00am)

8 Egg Whites
50g Oats
1 Scoop Pure Whey

Meal # 2:
(10:30pm)

250g Fish
½ Cup Cooked Brown Rice
Large Salad or Green Vegetables

Meal # 3:
(1:00pm)

250g Chicken Breast (Patties)
½ Cup Cooked Brown Rice
Large Salad or Green Vegetables

Meal # 3:
(3:30pm)

185gm Tuna in Springwater

½ Cup Cooked Brown Rice

Large Salad or Green Vegetables

Pre Training:
(5:30pm)

Aminos (Before and During)

Post Training:
(7:00pm)

3 Scoops Pure Whey + 3 Scoops Pure Carbs 

Meal # 5:
(8:00pm)

250g Fish
½ Cup Cooked Brown Rice
Large Salad or Green Vegetables

Meal # 5:
(10:30pm)

6 Egg Whites
Spinach and Onion

September

Water intake

Approximately 75% of our body is made up of water. 

Did you also know 3% dehydration causes a 10% decrease in contractile muscle strength.

You will more than likely be 3% dehydrated by the time you experience thirst. 

Thirst is a poor indication of how much water we need.  The ideal water is spring, filtered, or boiled rain water. 
Athletes need 42ml water/1 kg bodyweight/day

Vary your rest time between sets depending on what training phase you are in.  For example:

Heavy/strength: 2-3 minutes rest
Pre-contest: 1-2 minutes rest
Light/muscular endurance: 30-45 seconds rest
 

July

On pre-contest dieting.

I believe the most beneficial supplement for pre-contest dieting is L-glutamine.  To improve recovery from hard workouts, improve immune function, and help maintain muscle mass while on restricted calories.
 
L-glutamine also crosses the blood-brain barrier therefore improving ones ability to focus during workout.

June

Exercise technique

Always use perfect exercise form for maximum muscle gain and to minimize injury.

Never sacrifice form to lift too heavy a weight.

It's not about the quantity of the weight.. but the quality of the movement.

May

Intensity of focus:

Visualize doing your upcoming set of an exercise with perfect form for a certain number of repetitions. Focus your mind's attention solely on the muscle you are working at that given moment.

The clearer your mental focus... the better your result.

Bodybuilding is like martial arts in that you can constantly improve your technique with mindful intensity of focus.

April

Post Workout Nutrition

This is one of the most important moments to provide your body with protein.  Post-workout nutrition should also consist of a percentage of simple carbs to provide an insulin spike to better the uptake of protein to help replenish the used glycogen stores, Typically
you'd want to try and get this  meal into your body with an hr, within 30 mins would be even better. 

A good protein + carb source post workout could be a protein shake and pure carbs 
e.g. Macro Whey/Pro lean + Pure Carbs (Your protein requirement +  1g of pure carbs per kg of your body weight)

2 steps to Burn Fat Fast

1.    The Morning workout
As soon as you wake up in the morning work out for atleast 30 mins to an hr, Studies have shown that working out in the morning can burn up to 3x more fat than working out at any other time during
the day.

The Reason Why :
During the day your body's main source of energy it Carbohydrates that you get from your food, as you sleep your body uses up all the carbs as energy for various bodily functions while you sleep, and            when you wake in the morning your body has exhausted its carbohydrate energy supply and it looks to burn fat instead.

To Take advantage of this:
For you to take advantage of the morning fat burning opportunity you have to exercise first thing in the morning. Do Not!! eat breakfast because if you do you are giving your body some
carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

2.    Eat Breakfast.
Another way to get your metabolism fired up is to eat breakfast. After your morning workout you should have breakfast straight away and this will give your body the perfect combination to jump start your metabolism.  Eating breakfast in the morning is what gets your metabolism going. Don't! skip breakfast and wait to eat,  this will cause your metabolism to run slower, and the result will be that you will not burn any extra fat.
 

OVER TRAINING SYNDROME. LISTEN TO YOUR BODY;

SIGNS OF OVER TRAINING;

• constant muscle soreness
• reduced strength
• fatigue and irritability
• lack of motivation
• suppressed immune function (runny nose or swollen lymph glands)

 

WHAT TO DO ABOUT IT;

• one week total rest from training
  replace with stretching and beach or bush walking
• reduce protein intake by half
• cut out processed carbs
• cut out red meat
• cut out protein powder and all other supplements except vitamin B, C and glutamine
• increase water intake by 50%
• increase fresh fruit, veg, and salad
• 10 grams of non-acidic vitamin c powder/day
• 100mg vitaminB complex/day
• 10 grams of glutamine/day   

"If you're feeling mentally tired or sluggish pre-workout try stimulating your brain neurotransmitters by using the following 15 minutes prior to training; 20 grams of 'GLUTAMINE 320' or 5 grams of 'ALCA FUEL' mixed in juice or straight up. Within 5-10 minutes you will feel an obvious increase in mental energy with an improved ability to focus on your workout. TRAIN WELL!"

November

Convenience Meal
1 small tub low fat cottage cheese (200g)
Mix in 1 tablespoon sugar free natural jam

Great pre-bedtime Meal
Low fat cottage cheese is naturally high in L Glutamine and BCAA’s which is great for muscle recovery and also tryptophan which induces relaxation and sleep.

Servings: 5

Prep Time: 10 mins

Cook Time: 10 mins

Ingredients:

1 kg “free range” minced chicken breast

1 Organic carrot

1 Organic onion

1 egg

1 tbspn curry powder

1 tbspn All Season Spice

1 tspn chilli powder

Directions:

Chop up onion and grate carrot, add whole egg, add curry powder and spices and 

then add the minced chicken breast.  Mix the whole lot together with your hands.    

Then make patties about 150g each and put under griller or onto BBQ.    

When cooked put into an airtight container in the fridge and you will have “ready made” patties for up to 5 days.