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7 of the BEST of each

Starchy Carbohydrates and Grains

1. Oats (unflavoured!)

2. Sweet potatoes

3. Brown rice

4. Lentils

5. Chick Peas

6. White potatoes (higher glycemic – so eat with the skins!)

7. Beans

Vegetables

1. Broccoli, Cauliflower, Cabbage, Brussel Sprouts

2. Spinach

3. Salad greens

4. Tomatoes

5. Peppers (green and red)

6. Onions and Garlic

7. Squashes: Gem, Pumpkin, Butternut, Hubbard

Proteins

1. Eggs

2. Chicken or Turkey Breast

3. Fish: Salmon (wild or tinned Alaskan)

4. Steak

5. Game

6. Ostrich

7. LeanPlex – of course I’m biased …After 11 years of using it, I'm (still) getting great results! An outstanding source of protein! Plus it tastes yummy! Just add water

Fats: (Extra virgin, cold pressed)

1. Olive

2. Avocado

3. Flaxseed

4. Coconut

5. Fish Oils – Salmon, Mackerel

6. Nuts: Almonds, Walnuts, Brazils, Pecans, Cashews, Peanuts and Macadamians

7. Seeds: Sunflower, Pumpkin

Fruits

1. Citrus: Grapefruit, Oranges, Lemons, Tangerines

2. Berries: Blueberries, Strawberries, Cranberries, Raspberries

3. Apples

4. Bananas

5. Grapes

6. Pineapple

7. Figs

LEANPLEX - A meal shake that you can use daily - To keep your recovery good and your bodyfat low

The LeanPlex Meal Shake is a high protein, low carb, low GI carb shake - which you can take at anytime during a busy day, when you can't get to a regular balanced meal! Most folk who wish to recover fast from their training as well as lose a bit of bodyfat, take LeanPlex at around 10h00 and 15h00. Simply add water - it tastes really yummy! The full serving of the LeanPlex has only 160 cal - which is roughly equivalent to only 2 apples. The low GI will help maintain stable blood sugar levels - and as a result, you won't be hungry for some time after you have had it - this translates into less calories consumed over the day and when combined with consistent exercise and eating correctly....you will have subsequent fatloss...Taste is awesome! LeanPlex is available in Chocolate, Vanilla and Strawberry

• 20 to 23 grams Protein (equivalent to a large chicken breast) of a specialised 90% full spectrum protein blend from whey, calcium caseinate and sodium caseinate)

• Only low GI carbohydrate - low calories - but will sustain you for hours...

• High in free-form Glutamine and Glutamine Peptides (great for recovery and for your immune system - but without the high carbs!)

• Very low Lactose (Digests with EASE!)

• Only 160 Calories per serving (about 2 apples only!)

• NO Sucrose. NO ASPARTAME.

• NO stimulants - just good, low calorie food...

TASTES AWESOME in just WATER! Mixes easily...

A tub of LeanPlex contains 35 servings (which will last you about a month - if you take it twice a day - 10h00 and 15h00, Monday to Friday)...leave your LeanPlex at the office for a fast, tasty and convenient meal!

How do I use my LeanPlex?

· 1 serving 10h00

· 1 serving 15h00

In water - fatfree milk is not necessary for TASTE!

Or use at any time when you are too rushed to grab a HEALTHY meal!

Available in:

Delicious Chocolate Malt and Vanilla Velvet and Strawberry

Suggested Eating Plan to cut Bodyfat, Support Lean Muscle Tone and Increase Energy!

UPON WAKING: 2-4 Capsules of FAT-LESS

Training: A combination of Resistance Training and Cardiovascular Fitness

Resistance Training: Traditional Weight Training or Super Circuit (a fast workout for hectic people). My personal favourite is Russian Kettlebell Training and Boot Camp!

Cardio: Include high intensity sprints - Such as Tabata Sprints! Do challenging and varied types of cardio training.

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 Whole or 3 Egg whites if you prefer – 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
• 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 (Optional)

Around 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 (Optional)

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 portion of starchy carbs - Choose starches from the earth - such as sweet potato, potato, butternut. (Man-made starch - such as pasta, or bread is not the most nutritious choice)

General Comments:

• Drink 750mls water per hour during training
• Make sure that you are taking in protein and a small portion of carbohydrate every 2 to 3 hours.
• Be sure to have a serving of starchy carb at lunch time - sweet potato, brown rice 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 - This has a highly estrogenic effect on both men and women!
• Have one "free" meal or one "free" day per week - such as Sunday
• Stay patient and be consistent with your eating plan and training programme.

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