Flexible Dieting Guide

FIT AFFINITY NUTRITION PAGE 1

C ONTENTS INTRODUCTION THE NEW STYLE OF FLEXIBLE DIETING NUTRIENTS RULES FOR SUCCESS NUTRITION + TRAINING MYTHS BUSTED DAYS OF EATING DISCLAIMER & COPYRIGHT


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Can’t stand the constant battle to make sense of conflicting advice?

INTRODUCTION While the fitness community is in agreement with several aspects of health advice, the murky waters of muscle nutrition is not one of them. Can’t stand the constant battle to make sense of conflicting advice? With so many inconsistent views about the best conditions for nutrition, it’s virtually impossible to know what’s best. Well, the team at Fit Affinity have come to the rescue with an extensive nutrition plan, which explains the science behind muscle nutrition and the significance of proper fuel when it comes to making progress in the gym. So, you’ve experienced a stark epiphany and have embarked on a fresh quest to earn that sizzling summer body. You’ve been sweating up a storm in the gym, survived on an excruciating diet of grilled chicken, plain rice and steamed veg, and agonizingly opted out of any social events that involve alcohol, but your progress has reached a plateau; sound familiar?

Expertly designed and super easy to understand, our plan will provide you with a complete overview of flexible dieting, dispel some stubborn myths and detail a number of recommended meal plans to support whatever goal you have in mind. Whether you’re a fitness connoisseur looking to optimize your training regime, or a clueless rookie starting from the bottom, we have adapted our plan to include all levels and objectives. Ready to reign supreme over those still wading through the confusion of nutrition? Well, let’s get started!

Although a proper workout plan and bucket loads of motivation are critical to success, the food that you put into your body will be the difference between mediocre results and your long-awaited fitness revolution! So, let’s start with the basics. Nutrition is ninetenths of the law (well, nine-tenths of the law of fitness). Like most things in life, if it seems too good to be true, it probably is! Whether you aim to lose weight, tone your worrisome wobble or sculpt a shredded physique that Arnold would be proud of, the key is consistency, proper nutrition and good old-fashioned hard work.


The New Style

OF FLEXIBLE DIE TING

Having A Life And Being Able To Diet OVER TIME, DIETS HAVE TAUGHT US THAT IN ORDER TO ENCOURAGE WEIGHT LOSS, WE NEED TO AVOID BAD FOODS AND INCREASE CONSUMPTION OF GOOD FOODS.

it simply breaks the food down and processes the macronutrients. For example:

TILAPIA AND BROCCOLI: GOOD CANDY AND ICE-CREAM: BAD

TURKEY BURGER: •30G OF PROTEIN •45G OF CARBOHYDRATE •10G OF FAT

Until now, eating clean foods was the craze. A revolutionary lifestyle choice is taking over. Allow us to introduce you to flexible dieting! So, what is flexible dieting? Flexible dieting, also known as ‘If It Fits Your Macros’, is a method of tracking the quantities of macronutrients you consume (protein, carbohydrate and fat) in order to achieve a body composition target or weight goal.

Flexible dieting is exactly what it says on the tin - FLEXIBLE!

VERSUS LONG GRAIN RICE AND GRILLED TILAPIA: •30G OF PROTEIN •45G OF CARBOHYDRATE •10G OF FAT

As both of the above items have the same amount of macronutrients, both will help you achieve the same results. As long as you’re hitting your macro Macronutrients come in three forms: proteins, fats goals, you can eat whatever you want and still and carbohydrates. One gram of each macro has a change your body. calorie value: But, wait…..what’s that I hear? How much fiber •One gram of protein: Four calories should I consume? Well, in order to maintain and •One gram of carbohydrate: Four calories improve overall health, it’s a good idea to track •One gram of fat: Nine calories your fiber intake. This will ensure that you’re getting enough micronutrients as well. Try to eat In contrast to regular calorie counting (restricting 10-15 grams of fiber per 1,000 calories. yourself to a set amount of calories each day), flexible dieters keep track of how much of each When tracking macronutrients rather than eating macronutrient they consume in order to remain certain foods, you can realize your goals whilst within pre-established limits. By eating specified enjoying a normal life. By giving yourself flexibility, quantities of proteins, fats and carbohydrates, you you can take part in any social event as long as you will consume an accurate number of calories whilst keep track of what you’re eating. fuelling your body with the correct levels of each macronutrient. As an example, 110g of protein, But, don’t forget rule number one – weight loss is 40g of fat and 175g of carbohydrate equates to about creating a caloric deficit. Although quality is 1500 calories. This method has a significant impact beneficial, quantity is the decisive factor. Go ahead on body composition, as opposed to basic weight and eat all the good food you want. If you’re not in loss or gain. With flexible dieting, there are no a caloric deficit, you will not progress. By tracking miracle weight loss foods, no good or bad foods, everything you eat, you remove the guesswork and just macro ratios. The human body does not simplify your path to success! register food as healthy/clean or unhealthy/dirty;


NUTRIENTS THE SCIENCE BEHIND WHAT YOU EAT!

Nutrients are substances required by your body for growth, metabolism and many other essential functions. These nutrients are found in all foods and are split into two categories, macronutrients and micronutrients. Macronutrients are chemicals in food that provide calories (energy) to

your body, so that it can carry out its processing. They come in three forms – carbohydrates, proteins and fats, and your diet should consist of a balance of all three. In contrast, micronutrients are made up of vitamins and minerals, which are required in small quantities to ensure normal metabolism, growth and physical wellbeing.

BREAKDOWN OF MACRONUTRIENTS: PROTEIN: Amino acids are the building blocks of protein, and are linked together in a complex formulation.There are 20 different amino acids, nine of which are considered essential because the human body cannot produce them naturally, thus can they only be obtained through diet. Proteins that contain all 20 amino acids are referred to as complete proteins. Complete proteins can be found in animal products, such as meat, eggs and milk. The fundamental role of protein is to build, maintain and repair body tissue. It is especially important for physically active individuals whose muscle tissue is constantly in need of repair. Protein has other roles in the body, too. All enzymes and hormones, which perform vital functions, are proteins. In addition, proteins are used to aid in the immune process. Proteins are complex molecules, and the body needs time to break them down. This is why they are a slower and longer-lasting source of energy than carbohydrates. If more protein is

consumed than is needed, the body stores its components as fat, which can be broken down and used for energy when necessary. Proteins are broken down during digestion, leaving them exposed to acid in the stomach, and to degradation by the action of enzymes called proteases. Some of the ingested amino acids are converted to carbohydrates by a process known as gluconeogenesis, which is also used under starvation conditions to generate glucose from the body’s own proteins, particularly those found in muscle. HERE ARE SOME GOOD PROTEIN SOURC E S:

Chicken Turkey Whole eggs Egg whites Fish Bison Buffalo


Beef Non-fat Greek yogurt Cottage cheese Whey protein Turkey bacon Low/no fat cheese Protein bars

NUTRIENTS THE SCIENCE BEHIND WHAT YOU EAT!

CARBOHYDRATES: There are two basic types of carbohydrates, depending on their size. Simple carbohydrates are those that cannot be broken down into simpler sugars. They include various forms of sugar, such as glucose and fructose. Complex carbohydrates are larger and consist of long strings of simple carbohydrates. The body uses carbohydrates in the form of glucose, and it can quickly convert simple and complex carbohydrates into energy. The brain needs to use glucose as an energy source since it cannot use fat for this purpose. This is why the level of glucose in the blood must be constantly maintained above a minimum level. The body also stores small amounts of excess carbohydrate as an energy reserve. The liver stores some as glycogen, which is a complex carbohydrate that the body can quickly convert to energy. Muscles also store glycogen, which they use during periods of intense physical activity. Carbohydrates have two major roles: they are the primary energy source for the brain, and they are a source of calories to maintain body weight. A diet containing an optimum level of carbohydrates can help prevent body fat accumulation. They are also involved in the construction of the body’s organs and nerve cells, and in the definition of a person’s biological identity, such as their blood type. FAST/SIMPLE CARBS VERSUS SLOW/ COMPLEX CARBS:

starchy vegetables. The carbohydrate molecules in these foods are smaller, especially in the case of sugar, and are broken down rapidly into sugars in your intestines. If eaten regularly and excessively, fast carbs can keep your blood sugar level elevated, increasing the risk of type 2 diabetes and cardiovascular disease, however, fast carbs can be beneficial in restoring glycogen levels when eaten following exercise.

SLOW CARBS:

Slow releasing carbohydrates include most vegetables, whole grains, seeds, beans and legumes. Slow carbs tend to be higher in fiber, and can provide your body with energy over an extended period of time without a rapid elevation in blood sugar. Choosing foods with slow digesting carbs can help you feel full throughout the day. Dietary fiber refers to a group of substances in plant foods which cannot be completely broken down by human digestive enzymes. Dietary fiber can be found in foods such as bread, fruit, vegetables, lentils and beans.

HERE ARE SOME GOOD CARBOHYDRATE SOURC E S:

Rice Pasta Quinoa Couscous Potatoes Cereals Bread

Fast carbs:

Fast releasing carbohydrates include processed carbohydrates, such as breads, candy, cereals, sugars, fruits and some


Oats Cream of wheat Corn Vegetables Fruit Energy drinks

NUTRIENTS

THE SCIENCE BEHIND WHAT YOU EAT!

FATS: In addition to being a source of energy,

fat stores protect the internal organs of the body. Some essential fats are also required for the formation of hormones. Fats are the slowest source of energy, but the most energy efficient form of food. Because fats are such an efficient form of energy, they are stored by the body either in the abdomen (omental fat) or under the skin (subcutaneous fat) for use when the body needs more energy. Fats found in foods consist of four four main types: SATURATED FATS: These fats consist of fatty acid chains that have no double bonds between the carbon atoms of the chain. They are called saturated because they are fully saturated with hydrogen atoms and cannot incorporate more. They are solid at room temperature and are most often of animal origin. Examples include butter, cheese and lard. These fats provide a concentrated source of energy in the diet, and supply the building blocks for cell membranes and a variety of hormones and hormone-like substances. MONOUNSATURATED FATS: These are composed mostly of monounsaturated fatty acids, or molecules with one double-bond-

ed carbon and the remaining carbons single-bonded. They are liquid at room temperature. Examples include olive, peanut and canola oil. They appear to protect against heart disease as they’ve been found to reduce blood cholesterol levels. POLYUNSATURATED FATS: These fats are composed mostly of fatty acids, such as linoleic or linolenic acids, which have two or more double bonds in each molecule. Examples include corn oil and safflower oil. They are also liquid at room temperature and can be further divided into the omega-6 and the omega-3 families. Polyunsaturated fats are thought to reduce the risk of coronary heart disease. The omega-3 forms are believed to have a positive impact on heart health and play an important role in brain and eye function. Oily fish such as salmon, herring and mackerel are examples of omega-3s, and they are also found in walnuts and some oils like soybean and rapeseed. TRANS-FATTY ACIDS: They are produced by the partial hydrogenation of vegetable oils and are present in hardened vegetable oils, most margarines, commercial baked foods and many fried foods. Eating an excess of these fats is thought to increase the risk of heart disease.

HERE ARE SOME GOOD FAT SOURC E S:

Avocado Egg yolks Olives Oils (coconut, olive, macadamia, etc.) Nuts Salmon

Mackerel Whole milk Nut butters (peanut, almond, cashew, etc.) Flax and chia seeds Fish oil capsules


RULES FOR SUCCESS

With Flexible Dieting 1. WORK OUT YOUR PROPORTIONS:

Whether you’re looking to lose fat, gain muscle or maintain your current physique, numerous factors will come into calculation, ranging from weight and height to the physical nature of your job.

2. HIT YOUR MACROS:

It is not an upper limit that has been set to stop you going over, and it’s not there to give you a rough estimate of the amounts you should be eating. They are strict quantities that you should be aiming to hit or be close to hitting, and while it may be tempting to fall short of your macros in order to speed up weight loss, it simply doesn’t work like that. If weight loss is your goal, your macros will reflect that and will be low enough to allow this. If you skip down to a greater deficit quickly, you will experience weight loss, but you’re likely to hit a sticking point where you’ll need to lower your calories even further to lose more weight. Flexible dieting is about gradual, maintainable weight loss that does not affect the metabolism. If done correctly, you will lose weight and maintain your body’s metabolism, so you’re able to eat more whilst maintaining your weight loss.

3. MAKE HEALTHY CHOICES:

Although flexible dieting allows you to eat what you want, it’s not beneficial to live on a diet of chocolate and protein shakes. Remember your micronutrients. Include in your diet fruit and veg, lean meats, fish….basically everything you’ve been advised to eat in the past. Although you’re fuelling your body with the correct macronutrients, it still needs essential vitamins and minerals. Hit your fats with good fats found in nuts, fish, egg yolks, avocado, etc. – your body will thank you for it! You might find you get to 7pm with 20g of fat left. Ok, so that chocolate bar is tempting, but try to get some good fats in as well. It doesn’t mean you won’t have room in your diet for treats, just counterbalance them with some good things, too!

4. USE AN APPLICATION:

If you’ve got a smartphone, have a browse through your app store. There are several handy tools that have been designed to assist you in calorie counting. Myfitnesspal is super handy, and has a vast database of foods so you can search for what you’ve eaten and add it to your record on a daily basis. This application can be accessed on your computer if you don’t have a smartphone.

5. DO NOT LET IT RULE YOUR LIFE:

If you’re invited out for a bite to eat or have a birthday celebration coming up, allow yourself some lenience. One cheat snack/meal/day is not going to affect the course of your progress too much – just don’t make a habit of it!


Flexible dieting is about gradual, maintainable weight loss.

THE IMPORTANCE OF NUTRITION WITH TRAINING A healthy diet is the basis for a wellfunctioning body. Food is the source of energy for all of our bodily functions, and directly affects how our bodies and minds function in every stage of life. There are a variety of reasons why a healthy diet is important, including disease prevention, maintenance of a healthy weight and quality of life. Calories are the unit of measurement for stored energy in food. The energy provided by food calories is needed for every function of the body, including physical activity, growth and repair.

cease to function. Illness resulting from a lack of exercise may manifest in different ways, for example, you may become lethargic, gain weight, develop stiff joints, diabetes or even a heart condition. Nutrition and exercise not only complement each other, but they need each other. Even if you have a perfectly balanced diet, you need to exercise to burn the calories and strengthen your muscles. Food gives you energy. You need energy to exercise, and you need food to restore energy following exercise.

“Even if you have a perfectly balanced diet, you need to exercise to burn the calories and strengthen your muscles.”

In addition to everyday needs, nutrition is crucial when exercising. It is how your body gets what it needs in order to sustain and thrive. Exercising uses a lot of your body’s resources, which need to be replenished. Exercise and nutrition go hand in hand because they are both essential for maintaining optimal health, especially when they are successfully combined. Exercise is what keeps your body conditioned and working. If you don’t move your muscles and joints, your body will become weak and eventually break down. From exercise, you gain stamina, flexibility, weight maintenance and protection against countless diseases. If you do not move your body, it will simply

Good nutrition is critical when working out. A proper diet will allow your muscles to endure the exercise, assist your recovery and provide the optimum conditions for your body to change in a positive way.


“Carbs make you fat.”

Few things strike as much fear in the hearts of fitness freaks as the humble carb. The reputation of the carb has been debated over the years, with rumours claiming that they make you fat and should only be eaten at certain times of the day. We need carbohydrates; it’s that simple. This tiny morsel of goodness is just that – goodness. It is not evil; it does not make you fat; you don’t need to avoid them after 6.00pm or eat them between 10.00am-10.15am on a Wednesday after cardio. As long as you’re eating the correct proportion of carbs, you are fine. If your diet consists solely of 600g of pure carbohydrate, chances are you will see an increase in weight. But, if you’re tracking how much you’re eating, balance the amount of carbs you consume with proteins and fats, and don’t exceed that amount, you won’t get fat.This is the backbone of flexible dieting; it really is that simple. Oh, and one more thing – carbs are carbs. You will not lose weight by eating granary bread instead of white bread or trading sweet potato for white potato. You might find that you get more volume from certain forms of carbohydrates (you can get a LOT of veg for your carbs compared to pasta), but a carb is a carb and they all do the same (good) thing.

“You can eat as much as you want as long as you’re exercising.” No, no and no! If there is a way to eat what you want without having to worry about worrisome weight gain, I want to know. Because exercise is not it. A lot of people seem to think that putting in hours at the gym entitles them to eat whatever they want. After all, they’re working the calories off, right? Weight loss is simple - calories in versus calories out. By counting the calories you consume on a daily basis, you can ensure you’re fuelling your body correctly and creating a caloric deficit. If weight loss is your aim of course. If you go to the gym and then chow down on a post-workout Big Mac, you have replaced the calories (if not more) that you have burned. So, you’re back to square one. Plus, you’re refueling your body with refined nutrition, which will benefit your recovery. Exercise is intended to advance your health and assist your transformation, but ultimately diet is the single most crucial key to success. Pay close attention to what and how much you’re eating DESPITE exercise. If you’re training for an Ironman, chances are you will need to consume a lot more calories to regain your strength, but your doctor should be advising extreme exercise anyway. Going to the gym a few times a week does not warrant more food. It will ruin your hard work and impede your progress. FIT AFFINITY NUTRITION PAGE 10

“You can’t get fat eating clean foods.” Essentially a calorie is a calorie.

If there is one false rumour embedded within the fitness industry more than any other, it’s that you can eat as much as you like of certain foods. Believe it or not, you could eat only fruit and still put on weight – if you eat enough of it! You might have heard that salmon or nuts contain good fats. Yes, they do. But, you’re still putting calories into your body, so there is such a thing as too much. Just because foods are healthy or clean, it does not mean they are freebies. Yes, there is a difference in how your body processes carbohydrates, fats and proteins, but essentially a calorie is a calorie. Whether it comes from a deep fried cheese and bacon hamburger or a lettuce leaf; it all does the same thing. Good foods are promoted because they provide further benefits to your body, but everything breaks down and releases heat energy in the end. So, where possible, go for good fats over bad fats and complex carbs over refined ones. But, at the same time keep track of what you consume.

“Eating less causes fat loss.”

Okay, we’re all guilty of it. Anyone trying to lose weight has taken the decision to dramatically decrease their calorie intake in the hope that their body would steadily eat away at the existing fat they hold. The truth is that eating less does not create the need to burn body fat. In fact, it creates the need for the body to slow down. If you’re not eating enough, your body will hold onto body fat and burn muscle tissue. I’m sure you’ve heard it before - muscle tissue burns more calories than fat tissue. So, when our metabolism thinks we’re starving, it gets rid of calorie-hungry muscle tissue. Up to 70% of weight loss from eating too little is from burning muscle and NOT fat, and when we fall off the starvation wagon, there is less muscle than before to burn the excess calories we begin to consume. So, weight gain is greater! It is human nature to assume that you need to suffer in order to reach your goal. And that skinny feeling you get when you eat three crackers, a small apple and coffee for the duration of the day makes you feel as though you’re heading in the right direction. It may feel good psychologically, but it isn’t practical. Not only will it make weight loss agonizing and impractical, you will be setting your body up for much worse. In short – eat the amount your body requires to function to its full potential.

“In order to lose weight, you need to eat a diet low in fat.”

Like carbohydrates (see myth 1), your body needs fat. It is unfortunate that this essential dietary macronutrient shares the same name as a derogatory term for excess weight, but you need to disassociate the two immediately. Fat is good; it will not make you fat. A diet low in fat will interfere with the absorption of fatsoluble vitamins A. D. E and L. As they are fat-soluble, your body needs fat to utilize them. Fat is also needed for energy, growth, immunity and cell repair. So, it’s VERY important, and a diet low in fat will hinder weight loss progress. Being conscious of your dietary fat intake is beneficial, especially when you're trying to reduce your risk of heart disease, but taking it too far will put your health at risk. Furthermore, you should be wary of products labelled low fat. Thanks to the low fat craze of the 90s, more and more of us believe that less is more when it comes to fat. And stores stocked with low fat products are no surprise. More often than not, these products are crammed with harmful levels of added sugar, additives and chemicals to enhance taste, and often contain a similar number of calories to the full fat version. Enjoy a moderate amount of daily fat with the satisfaction that you’re protecting your heart, brain and body.


“Fad diets are an effective solution for weight loss.” Currently, fad diets are all the rage. Flip through any magazine, surf the web or switch on the TV and you’ll see a diet promising to help you dramatically drop the pounds in a short time span. If you have tried and failed in the past, these fad diets can be tempting, but for the most part they should be avoided like the plague! We’ve said it before and we’ll say it again – if it seems too good to be true, it probably is! I hate to break it to you, but health experts have advised us that the only way to effectively lose weight and keep it off is by making long-term changes to your lifestyle, such as adopting a healthier diet and exercising regularly. Needless to say, making these changes is not easy and change won’t happen overnight. These diets all have one thing in common – they either cut down radically on a particular food group or dramatically decrease your calorie intake. So, according to the law of weight loss (calories in versus calories out), you WILL lose weight. But, these diets are impossible to maintain, poorly nourish your body and usually result in you piling on the pounds once you return to your normal diet. And, if that’s not enough, side effects include decreased libido, hair loss, altered metabolism, nutritional deficiencies and weight gain.

These fad diets can be tempting, but for the most part they should be avoided like the plague!


DAYS OF EATING: HERE ARE THE DAYS OF EATING, HOWEVER, IT’S IMPORTANT TO NOTE THAT FLEXIBLE DIETING IS ABOUT EATING WHAT YOU LIKE AND WHAT SUITS YOUR LIFESTYLE. YOU ARE FREE TO FOLLOW THE MEAL PLANS TO A TEE, OR YOU CAN SIMPLY USE IT FOR MEAL IDEAS. AS DISCUSSED EARLIER, IT IS THE MACROS THAT ARE MOST IMPORTANT IT IS ALL VERY EASY: 1. Choose your weight category. There are options for non-meat eaters in the days of eating, as well as an additional template to give you some more ideas. 2. There are also days of eating for vegans. 3. Then choose any of the meal options (1, 2 or 3). 4. All weight ranges have four meals per day. It’s up to you what time you eat, but I would suggest taking anywhere between three to five hours between meals. DEFINITIONS: G: GRAM KG: KILOGRAM LBS: POUNDS


DAYS OF EATING: WEIGHT CATEGORY: 50-55kg- 110-121lbs

meal 1 C: 40g P: 25g F:10g

meal 2 C: 35g P: 25g F:10g

meal 3 C: 35g P: 25g F:10g

meal 4 C: 40g P: 25g F:10g

TOTAL:

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1 Whole egg, 3 Egg whites, 20G of reduced sugar ketchup, 60g of oats with cinnamon and one fish oils.

2 Siices of toast/ bread, 80g of sliced ham/ turkey, 15g of reduced fat butter and 50g of blueberries.

1 Scoop (25-30G) of whey protein mixed with water. Forty grams of lucky charms, 125-150Ml of semi skimmed milk and 3 fish oils.

200G total 0% fat greek yoghurt, one apple (140g) 15g raw almonds, 15g honey.

200G light cottage cheese, 4-5 rice cakes, 4 fish oils.

One scoop (25-30g) whey protein mixed with water, 60g oats, 12g peanut butter.

100G ham/ turkey, 5-6 rice cakes, 40g avocado.

Forty grams of basmati rice, 80G of tinned tuna, 50g of peas and 50g of avocado.

Cheese sandwich – 2 Slices of bread, 50g of half fat cheese, 50g of tomato and 50g of lettuce.

Sweet potato (150g), 100g of raw chicken breast (cooked with no oil) and 15 grams of peanut butter.

50G Wholemeal pasta,80g Turkey breast, 40g avocado

200G white potato, 100g 10% fat beef mince, 25g reduced sugar Ketchup

45G brown rice, 40g peas, 120g cod fillet, 8 grams olive oil.

2 Slices of bread, 80g ham slices, 30g Avocado

Raw, new Potatoes (150g), 90g of raw salmon fillet and 75g of asparagus.

Non-fat greek yogurt (200g), 150g of strawberries, 80g of banana and 18g of raw almonds.

3 Caramel snack a jack rice cakes, 15g of peanut butter, 1 scoop (25-30g) of whey Protein mixed with water.

160G sweet potato, 100g raw fillet steak, 40g brocoli

1 Whole egg, 3 egg whites, 60g oats with Cinnamon

45G Basmati rice, 80g raw chicken breast, 15g raw almonds

45G brown rice, 80g raw salmaon fillet, 15g fat free cheese, 40g asparagus

Raw pasta (60g), 75g of shrimp, 75g of low fat pasta sauce and 20g of parmesan.

White potato (225g), 100g of raw fillet steak and 75g of Asparagus.

Brown rice (50g), 100g of raw 10% fat beef mince and 75g of broccoli.

2 Slices of toast, 1 whole egg, 1 egg white, 25g reduced sugar ketchup

5-6 Rice cakes, one scoop (25-30G) whey, 10g raw Almonds

50G Basmati rice, 80g tuna, 10g olive oil

225G white Potato, 90g raw chicken breast, 40g Avocado, 40 peas.

Carbohydrates: 150g Protein: 100g Fat: 40g


DAYS OF EATING: WEIGHT CATEGORY: 55-60kg- 122-132 lbs.

meal 1 C: 40g P: 30g F:12g

meal 2

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1 Whole Egg, 4 Egg whites, 20g reduced sugar ketchup. 60g oats with cinnamon. 3 Fish Oils

2 slices of Toast/Bread, 100g sliced ham/turkey. 15g of reduced fat butter. 50g blueberries

One scoop (30g-35g) whey protein mixed with water. 40g lucky charms, 125-150ml of semi skimmed milk. 4 Fish oils

250g total 0% fat greek yoghurt, One apple (130g) 15g raw almonds, 18g honey

250g light Cottage cheese, 4-5 rice cakes, 5 fish oils

One scoop (30g) whey protein mixed with water, 60g oats, 15g peanut butter

125g ham/ turkey, 5-6 rice cakes, 50g avocado

50g basmati rice, 80g tinned tuna, 50g peas and 50g avocado

Cheese Sandwich- 2 slices of bread. 50g half fat cheese. 100g tomato. 50g lettuce. 25g reduced sugar ketchup.

190g Sweet potato, 100g raw chicken breast(cooked with no oil). 15g peanut butter

60g wholemeal pasta,80g turkey breast, 40g avocado

220g white potato, 100g 10% fat beef mince, 25g reduced sugar ketchup

50g brown rice, 45g peas, 120g cod fillet, 8 grams olive oil.

2 slices of bread, 80g ham slices, 30g avocado. 30g reduced sugar ketchup

190g raw new potatoes, 90g raw salmon fillet, 75g asparagus. 3 Fish oil

200g total 0% fat greek yoghurt, 150g strawberries, 100g banana, 25g raw almonds

3 Caramel Snack a Jack rice cakes, 20g peanut butter, One scoop (25-30g) whey protein mixed with water. 50g strawberries.

185g Sweet potato, 100g raw fillet steak, 40g brocolil. 2 fish oils

2 whole egg, 2 egg whites, 70g oats with cinnamon

50g basmati rice, 80g raw chicken breast, 20g raw almonds

50g brown rice, 100g raw salmon fillet, 40g asparagus

60g raw pasta, 95g shrimp, 75g low fat pasta sauce, 20g parmesan

225g white potato, 115g raw fillet steak, 75g asparagus.

50g brown rice, 100g raw 10% fat beef mince. 75g brocolli. 20g fat free cheese

2 slices of toast, 1 whole egg, 2 egg whites, 25g reduced sugar ketchup

5-6 rice cakes, One scoop (30g) whey, 10g raw almonds

50g basmati rice, 110g tuna, 10g olive oil

225g white potato, 110g raw chicken breast, 40g avocado, 40 peas.

C: 40g P: 25g F:10g

meal 3 C: 40g P: 25g F:13g

meal 4 C: 40g P: 30g F:10g

TOTAL: Carbohydrates: 160g Protein: 110g Fat:45g


DAYS OF EATING: WEIGHT CATEGORY: 60-65kg-133-143lbs

meal 1 C: 45g P: 30g F:12g

meal 2

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY


2 Slice of Toast/Bread, 100g sliced ham/turkey. 15g of reduced fat butter. 80g blueberries

One scoop (30g-35g) whey protein mixed with water. 50g lucky charms, 125150ml of semi skimmed milk. 4 Fish oils






Cheese Sandwich- 2 slices of bread. 50g half fat cheese. 100g tomato. 50g lettuce. 25g reduced sugar ketchup.75g strawberries. 3 Fish oils.



240g white potato, 100g 10% fat beef mince, 25g reduced sugar ketchup. 3 Fish oils

55g brown rice, 50g peas, 120g cod fillet, 10g olive oil.

2 slices of bread, 80g ham slices, 40g avocado. 30g reduced sugar ketchup. 50g strawberries

190g raw new potatoes, 120g raw salmon fillet, 75g asparagus.



185g Sweet potato, 125g raw fillet steak, 40g brocolli.



50g brown rice, 100g raw salmon fillet, 15g fat free cheese, 40g asparagus

60g raw pasta, 95g shrimp, 75g low fat pasta sauce, 20g parmesan



2 slices of toast, 1 whole egg, 2 egg whites, 25g reduced sugar ketchup




C: 40g P: 25g F:13g

meal 3 C: 40g P: 30g F:13g

meal 4 C: 40 P: 30 F:10

TOTAL:



DAYS OF EATING: WEIGHT CATEGORY: 65-70kg - 144-155lbs

meal 1 C: 45g P: 30g F:12g

meal 2

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY









Cheese Sandwich- 2 slices of bread. 70g half fat cheese. 100g tomato. 50g lettuce. 25g reduced sugar ketchup. 75g strawberries.



240g white potato, 125g 10% fat beef mince, 25g reduced sugar ketchup.










70g raw pasta, 95g shrimp, 75g low fat pasta sauce, 20g parmesan. 2 Fish oils



2 slices of toast, 2 whole egg, 1 egg whites, 25g reduced sugar ketchup. 40g strawberries




C: 40g P: 30g F:13g

meal 3 C: 40g P: 30g F:13g

meal 4 C: 40g P: 30g F:12g

TOTAL: Carbohydrates: 180g Protein: 120g Fat: 50g


DAYS OF EATING: WEIGHT CATEGORY: 70-75kg -156-165lbs

meal 1 C: 45g P: 30g F:12g

meal 2 C: 50g P: 30g F:13g

meal 3 C: 50g P: 30g F:13g

meal 4 C: 45g P: 30g F:14g

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY























245g white potato, 130g raw fillet steak, 75g asparagus.2 fish oils

60g brown rice, 125g raw 10% fat beef mince. 75g brocolli.

2 slices of toast, 2 whole egg, 1 egg whites, 25g reduced sugar ketchup. 40g strawberries. 2 fish oils




TOTAL: Carbohydrate: 190g Protein: 120g Fat: 52g


DAYS OF EATING: WEIGHT CATEGORY: 75kg+ - 166lbs+

meal 1 C: 50g P: 30g F:14g

meal 2 C: 50g P: 30g F:13g

meal 3 C: 50 P: 30g F:13g

meal 4 C: 50g P: 30g F:14g

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

2 Whole Egg, 3 Egg whites, 25g reduced sugar ketchup. 75g oats with cinnamon.


One scoop (30g-35g) whey protein mixed with water. 55g lucky charms, 150ml-175ml of semi skimmed milk. 4 Fish oils




















265g white potato, 130g raw fillet steak, 75g asparagus.2 fish oils

70g brown rice, 125g raw 10% fat beef mince. 75g brocolli.

2 slices of toast, 2 whole egg, 1 egg whites, 25g reduced sugar ketchup. 90g strawberries. 2 fish oils




TOTAL: Carbohydrates: 200g Protein: 120g Fat: 54g


VEGAN DAYS OF EATING:

PLEASE NOTE THESE FOOD OPTIONS ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 50-55kg- 110-121lbs

meal 1

Monday

Tuesday

Wednesday

One scoop (25g) Vegan Protein powder, 60g Oats, 5g Coconut oil

400g High Protein Soya Yoghurt, 75g blueberries, 100g banana

One Scoop (25g) vegan protein powder, 6-7 rice cakes, 12g raw almonds

400g high protein soya yoghurt, 40g oats with cinnmon

One scoop (25g) vegan protein powder, 250ml almond milk, 4 flaxseed oils, 125g banana

5 quorn slices, 2 slices of bread, 4 flaxseed oils

200g white potato, 150g quorn fillets, 40g avocado

40g basmati rice, 150g Quorn fillets, 50g peas and 45g avocado

50g Lentils, 160g Raw Tofu, 125g brocolli

45g brown pasta, 150g quorn fillets, 75g asparagus, 40g asparagus





5 plain rice cakes, One scoop (30g) Vegan Protein Powder, 20g Peanut butter

2 Quorn Sausages, 2 Quorn slices, 2 slices of bread.

35g basmati rice, 150g Quorn fillets, 50g peas and 15g almonds

One scoop (25g) Vegan Protein powder, 50g Oats, 5g macademia oil




60g Wholewheat pasta, 170g Raw Tofu, 90g Asparagus.

150g Raw white potato. 75g pinto or black beans. 150g quorn fillets, 35g avocado.


55g basmati rice, 180g Raw Tofu, 90g Asparagus.


40g basmati rice, 90g pinto or black beans. 150g quorn fillets, 12g almonds.


C: 40g P: 25g F:10g

meal 2 C: 40g P: 25g F:10g

meal 3 C: 35g P: 25g F:10g

meal 4 C: 35g P: 25g F:10g

THURSDAY

TOTAL: Carbohydrates: 150 g Protein: 100g Fat: 40g


FRIDAY

SATURDAY

SUNDAY



WEIGHT CATEGORY: 55-60kg-122-132 lbs.

meal 1

Monday

Tuesday

Wednesday










45g brown pasta, 150g quorn fillets, 75g asparagus, 40g avocado

5 quorn slices, 2 slices of bread, 4 fish oils




5-6 plain rice cakes, One scoop (25-30g) Vegan Protein Powder, 15g Peanut butter

1 Quorn Sausage, 2 Quorn slices, 1 Medium sized pitta bread, 20g reduced sugar ketchup.




5-6 plain rice cakes, One scoop (25-30g) Vegan Protein Powder, 15g Peanut butter

1 Quorn Sausage, 2 Quorn slices, 1 Medium sized pitta bread, 20g reduced sugar ketchup.

70g Wholewheat pasta, 200g Raw Tofu, 90g Asparagus. 2 flaxseed oils


3 Quorn Sausages, 2 Quorn slices, 2 slices of bread. 25g reduced sugar ketchup




6 plain rice cakes, One scoop (30-35g) Vegan Protein Powder, 22g Peanut butter

C: 40g P: 25g F:12g

meal 2 C: 40g P: 25g F:10g

meal 3 C: 40g P: 25g F:10g

meal 4 C: 40g P: 30g F:13g

TOTAL:

THURSDAY

Carbohydrates: 160g Protein: 110g Fat:45g


FRIDAY

SATURDAY

SUNDAY



WEIGHT CATEGORY: 60-65kg-133-143lbs Monday

Tuesday

Wednesday






6 quorn slices, 2 slices of bread, 5 flaxseed oils. 30g reduced sugar ketchup





5 quorn slices, 2 slices of bread, 4 flaxseed oils. 50g strawberries.



One Scoop (25g) vegan protein powder,7-8 rice cakes, 17g raw almonds

5-6 plain rice cakes, One scoop (30g) Vegan Protein Powder, 20g Peanut butter

2 Quorn Sausages, 2 Quorn slices, 2 slices of bread, 20g reduced sugar ketchup.






meal 4

60g Wholewheat pasta, 170g Raw Tofu, 90 Asparagus.

2 Quorn Sausages, 4 Quorn slices, 2 slices of bread. 25g reduced sugar ketchup


C: 40g P: 30g F:10g





TOTAL:

Carbohydrates: 170g Protein: 115g Fat:48g

meal 1 C: 40g P: 30g F: 12g

meal 2 C: 40g P: 25g F:13g

meal 3 C: 40g P: 30g F:13g

THURSDAY


FRIDAY

SATURDAY

SUNDAY



WEIGHT CATEGORY: 65-70kg-144-155lbs

meal 1

Monday

Tuesday

Wednesday





One scoop (30g) vegan protein powder, 300ml almond milk, 4 fish oils, 150g banana

6 quorn slices, 2 slices of bread, 5 flaxseed oils. 30g reduced sugar ketchup



50g Lentils, 200g Raw Tofu, 125g brocolli, Slice of bread/ toast. 75g Strawberries


6 quorn slices, 2 slices of bread, 4 flaxseed oils. 50g strawberries. 3 fish oils











70g Wholewheat pasta, 170g Raw Tofu, 90 Asparagus. 8g Canola Oil


2 Quorn Sausages, 4 Quorn slices, 2 slices of bread. 25g reduced sugar ketchup. 50g strawberries





C: 45g P: 30g F: 12g

meal 2 C: 40g P: 30g F:13g

meal 3 C: 40 P: 30 F:13

meal 4 C: 40g P: 30g F:12g

TOTAL:

THURSDAY

Carbohydrates: 180g Protein: 120 g Fat: 50g


FRIDAY

SATURDAY

SUNDAY



WEIGHT CATEGORY: 70-75kg-156-165lbs Monday

Tuesday

Wednesday





One scoop (30g) vegan protein powder, 300ml almond milk, 4 flaxseed oils, 150g banana. 50g stawberries

6 quorn slices, 2 slices of bread, 5 flaxseed oils. 30g reduced sugar ketchup. 50g Strawberries





6 quorn slices, 2 slices of bread, 4 flaxseed oils. 100g strawberries. 3 fish oils














55g basmati rice, 190g Raw Tofu, 90g Asparagus. 2 fish oils




meal 1

THURSDAY

C: 50g P: 30g F: 12g

meal 2 C: 50g P: 30g F:13g

meal 3 C: 45g P: 30g F:13g

meal 4 C: 45g P: 30g F:13g

TOTAL:



FRIDAY

SATURDAY

SUNDAY



WEIGHT CATEGORY: 75kg+ - 166lbs+

meal 1

Monday

Tuesday








C: 50g P: 30g F: 12g

meal 2 C: 50g P: 30g F:13g

meal 3 C: 50g P: 30g F:15g

meal 4 C: 50g P: 30g F:14g

TOTAL:

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY


One scoop (30g) vegan protein powder, 300ml almond milk, 4 flaxseed oils, 150g banana. 50g stawberries

6 quorn slices, 2 slices of bread, 5 flaxseed oils. 30g reduced sugar ketchup. 50g strawberries



6 quorn slices, 2 slices of bread, 4 fish oils. 100g strawberries. 3 flaxseed oils




2 Quorn Sausages, 2 Quorn slices, 2 slices of bread, 20g Reduced Sugar ketchup. 75g Strawberries





2 Quorn Sausages, 2 Quorn slices, 2 slices of bread, 20g Reduced Sugar ketchup. 75g Strawberries



60g basmati rice, 190g Raw Tofu, 90g Asparagus. 2 fish oils



8 plain rice cakes, One scoop (30-35g) Vegan Protein Powder, 24g Peanut butter




DISCLAIMER This e-book offers health, fitness and nutrition information. It is designed for informational purposes only. This e-book should not be relied on for any diagnostic, medical or treatment purposes. You should consult your physician before beginning any weight loss or fitness plan, or for guidance about a specific medical condition. Fit Affinity and Joseph Hart expressly disclaim responsibility, and shall have no liability for any damages, loss, injury, illness, pain, discomfort, death of liability whatsoever suffered as a result of your reliance on the information within this e-book. The e-book is for use only by healthy, adult individuals. The e-book is not intended for and should not be used by minors, women who are pregnant or breastfeeding, individuals with any type of physical disability, individuals with an active medical diagnosis of anorexia or bulimia nervosa, individuals recovering from surgery, individuals feeling unwell and those who suffer from diagnosed hypoglycaemia. These individuals are specifically warned to seek professional medical advice before partaking in any weight loss, diet or exercise plan.

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