Pace and Power

Suggested Meal Plan to Cut Bodyfat

UPON WAKING: 2-4 Capsules of FAT-LESS

Training: Alternate Resistance Training with Cardio

Resistance Training: Traditional Weights (Come and see me for a traditional gym programme) or simply do Super Circuit (a fast workout for hectic people) or Russian Kettlebells (Join an exciting Kettlebell workshop or kettlebell class for amazingly fast results! No extra cardio required if you do kettlebell training)
There are now morning (05h30) and evening (19h00) kettlebell sessions!

Cardio: Do one hour of fun...Choose an activity that you enjoy and one that is challenging to your body! Choose something that gives you passion to rush out bed every morning and into your training gear!

Breakfast:

• One medium bowl of unflavoured original oats – (not the flavoured or caramelised type - as these are very high in hidden fats and sugars)

• Or 1-3 Egg whites – boiled or poached - or if you don’t have time, simply add 1 scoop of LeanPlex to your Jungle oats and skip the egg – the Leanplex will replace the protein in the egg and will give you everything you need

• Or: One fatfree AND sugarfree yoghurt. You can add the yoghurt to your oats for flavour – without having to add honey or sugar

Midmorning:

• 2 Scoops LeanPlex with water or fatfree milk

• 1 fruit

30 Minutes before Lunch: 2-4 Capsules of FAT-LESS

Lunch:

• One portion (i.e. size of your fist) of skinless chicken, lean red meat (STEAK), or fish (Salmon is best!)

• One portion potato or sweet potato, brown rice or butternut / pumpkin / squashes etc - see list of low to medium glycemic carbs on the list of "Good Food Choices"

• One generous helping of extra virgin (cold pressed) olive oil or flaxseed oil

• Large portion of steamed or raw - or close to raw - veggies or salad

(Cook double quantity night before, chop up for easy eating during a busy day & pack into lunchbox for the next day)

Mid-Afternoon:

• 2 Scoops LeanPlex with water or fatfree milk

• 1 fruit

Supper:

• One portion grilled skinless chicken, or lean red meat, or fish

• Large portion of green leafy veggies with extra virgin olive oil (cold pressed)

• Small to medium portion of starchy carbs. 
  

• Limit fruits in the evening.

• Drink 750mls water per hour during trainin. During the day: Drink 30ml x bodyweight (kgs) of fluid.
  

• Make sure that you are taking in protein and a small portion of starchy carbohydrate every 2 to 3 hours.

• Be sure to have a decent amount of starchy carb at lunch time - sweet potato, brown rice, lentils, wheat heart, chickpeas, potato etc

• Include as many different coloured vegetables and / or salad in at least 2 of your meals.

• Be sure to include some olive oil or flaxseed oil, at both lunch and supper.

• Get 8 hours sleep per night.

• Avoid or Restrict alcohol - very fattening - especially wine and beer!

• Have one cheat meal per week - preferably during the first half of the day – such as Sunday lunch

• Stay patient and be consistent with your eating plan and training programme.