1
nutrition plan
INTRODUCTION
the nutrition plan
Welcome! This plan will provide you with all the knowledge and
a step by step guide on how to grow bigger using my workout
program and this day by day diet plan! I’m glad you decided
to invest into your journey of becoming the best version of
yourself. If you stick to this plan strictly, I can guarantee you
success. To grow big is no rocket science, but the product of
hard work and consistency. It’s in your hand to make this
thing work!
2
nutrition plan
INTRODUCTION
how does it work
Every diet is about your calories and macro nutrition.
To get results fast it’s important to know your maintenance
calories. Click here to find out yours.
From there, you can go into either a caloric deficit or
caloric surplus.
Then there are the macros:
- Carbohydrates
- Protein
- Fats
Your body uses those
macros to fuel it’s energy.
Carbohydrates are it’s main
resource, but it will use up
protein and fats if there’s
no carbohydrates to get
the energy from. There’s a 3
myth that carbohydrates
are responsible for gaining
fat and people leave them
out of their diet.
Don’t do that! You need
carbohydrates to fuel your
body and for your muscles
to grow! For cutting, we still
want to eat less than usual.
nutrition plan
INTRODUCTION
calorie counting
For our caloric deficit, you want to be in a deficit of 300-500
calories. There is one option for you to know how much of food
that is: calorie counting. It’s a stressing thing to do,
and you’ll probably hate it. That’s why you don’t need to do
it forever. You need to find out how much of food is the right
amount for you, so you can adjust your diet approprietly.
Afterwards: Leave the counting out and do it based on your
feelings. It takes some time to figure it out, but it’s totally
worth it! So when beginning, count your calories.
I did count my calories YEARS ago and based on that, learned
how much food I need to eat to be in a deficit or surplus. It’s
better to start learning that right in the beginning so you head
is clear for other stuff in the future of your journey. Don’t be
lazy on that part!
The following plan delivers you meals day by day that will
guarantee you making your muscles visible and losing fat the
healthy way! If you stick to this plan closely, success
is guaranteed.
4
nutrition plan
INTRODUCTION
intermittent fasting
This diet is based on intermittent fasting.
That means that you don’t eat or drink
anything nutritious before working out.
The effectiveness of the diet has been proven
by me. Over the past year I’ve been working
out consistantly and maintaining form and
after a while even improving my fitness.
I’ve used multiple ways of dieting in the
past, and this has by far been the most
effective and reasonable method I’ve seen
so far.
Keep in mind that if you are diabetic or
need to maintain certain levels within your
body. Don’t put the diet before your health.
Also this diet is not an addition to regular
nutrition, you should use it as your main
and only source of food, this means that you
need to get all the nutritious elements of a
healthy diet using this method in order for it
to function as predicted.
5
nutrition plan
INTRODUCTION
intermittent fasting
Switching to an intermittent fasting diet expands your limits
and boosts your performance in a number of ways. Here are
some of the powerful benefits of intermittent fasting:
- Boosts fat loss
- Increases energy
- Saves muscle
- Promotes cellular repair and autophagy (when your body
consumes defective tissue in order to produce new parts)
- Reduces insulin resistance and protects against type 2
diabetes
- Lowers bad cholesterol
- Promotes longevity
- Protects against neurodegenerative diseases such as
Alzheimer’s and Parkinson’s
- Improves memory and boosts brain function
- Makes cells more resilient
6
nutrition plan
INTRODUCTION
how does it work
Your day probably won’t be the exact same
as mine. Your activities may restrict you
from replicating my day - but here’s how you
can implement my approach into your own
life. My fasting always ends after I finished
my workout. This results in my body using
up the energy it stored in its fat cells instead
of the food I eat. This is the most important
thing to implement. Don’t eat before your
workout. Don’t fill yourself up with soda
or unhealthy drinks. Stick to water, tea or
coffee.
After your workout, you can eat your meals
according to my plan. Try to fast at least
14-16 hours between your last meal and
your first meal on the next day.
How to eat less:
Drink liquids before you start eating your meal. Your stomach
will fill up with the liquids and you’ll fell less hunger.
Cook less. If there’s less to eat, you won’t eat more!
Use smaller plates. Stick to that one plate and don’t refill it!
Implement low calorie, stuffing food. Easy to do if you follow
my meal plan!
Eat slower. If you eat slower, you’ll feel WAY earlier then your
body has had enough. It’s the easiest trick to implement!
7
nutrition plan
INTRODUCTION
my typical day
HOW TO DO IT: It’s simple. Don’t eat for
an extended period. People tend to snack
their calories in by mindlessly grabbing
food inbetween activities. That’s why a lot of
people gain weight. All of those small calorie
shots add up to a caloric surplus. Avoid this
by knowing exactly when you eat and what
you eat.
Here’s my typical day of intermittent
fasting:
7am - WAKE UP
Water, tea, coffee
(0 carb liquids until the workout)
12-1pm - STARTING THE WORKOUT
3pm - FINISHING THE WORKOUT
Right after fruit post workout
(Breaking the fast)
3:30-4pm - FIRST REAL MEAL
5-5:30pm - SNACK
8-8:30pm - LAST MEAL
8
nutrition plan
INTRODUCTION
spices
Spices are crucial for every meal
cuz they have soo many benefits!
Up from building up your immune system, improving your skin
health and reducing cancer risk, there’s no reason better than
their simple TASTE to use spices and seeds with every meal.
Those are my favorites:
- cumin
- Black pepper ( my favorite)
- Paprika
- Chilli
- Onion powder (my favorite)
- Nutritional yeast
I also add all kinds of seeds with
my meals because of their high protein
and fat intake.
9
nutrition plan
INTRODUCTION
seeds
As far as seeds go, they are a great way to add texture and
flavor to your meals. There’s not really any limit to adding small
extra’s to your meal to improve the experience of the diet.
My favorites are:
- Chia seeds
- Pumpkin seeds
- Hemp seeds
- Sunflower seeds
- Sesame seeds
10
nutrition plan
INTRODUCTION
veggies
Green or any kind of vegetables
are the key to a healthy diet!
So be sure to eat a variety of
them with every meal!
In the plan are my favorites
but if you have preferences
to a different vegetable
There’s no problem to
change them!
Here is of healthy vegetables you can exchange for every male:
Kale
Spinach (favorite)
Broccoli (favorite)
Cauliflower
Brussel sprouts
Eggplant
Zucchini (favorite)
Green peas
Edamame
Black beans
Red beans
Chickpeas
Red lentils
Brown lentils
11
nutrition plan
INTRODUCTION
meat
Anytime “meat” is written you
can pick pick any meat you
prefer.
Salmon
Chicken
Beef
Lamb
Turkey
Recommended daily intake:
MEAT DIET - FIRST MONTH
Meat: 250g
Eggs: 3-5 eggs
Tuna: 200g
Vegetables: not limited
Beans / legumes: 200g
MEAT DIET - SECOND MONTH
Meat: 200g
Eggs: 3-5 eggs
Tuna: 200g
Beans / legumes: 150g
Vegetables: not limited
12
Week 1
DAY 1
No meals before working out.
Preferred training time: Around noon.
Meal 1: Post workout
- 5 Dates
- 2 Bananas
Meal 2:
- meat
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms + beans + avocado
- Sweet potatoes
Snack:
- Handful of mixed nuts + black coffee
(Almonds,cashews,walnuts)
Meal 3:
- eggs
- cucumbers
- cherry tomatoes
13
Week 1
DAY 2
Meal 1: Post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
- meat
- Grilled vegetables (mushrooms,
red onion, zucchini, peppers)
- quinoa
- half avocado
Snack:
- Hummus
- cucumbers
- cherry
- tomatoes
- handful of sunflower seeds
- black coffee
Meal 3:
- eggs
-cherry tomatoes
-half avocado
14
Week 1
DAY 3
No meals before the workout.
Preffered workout time: Around noon.
Meal 1: post workout
2 bananas
Meal 2: first real meal
- meat
- grilled vegetables
(eggplant, mushrooms, red
onions)
- beans
Snack:
- Protein bar
- coffee
- mango
Meal 3:
- tuna
- broccoli
- cucumber
15
Week 1
DAY 4
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
- meat
- brussel sprouts
- sweet potatoes
- avocado
Snack:
- Handful of sunflower
seeds
- dark chocolate
- black coffee
Meal 3:
Grilled vegetables:
- eggs
- mushrooms
- red onions
-cabbage salad
16
Week 1
DAY 5
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
- meat
- zucchini
- mushrooms
- sweet potatoes
- avocado
Snack:
- handful of walnuts
- black coffee
- dark chocolate
Meal 3:
- eggs
- red onions
- spinach
17
Week 1
DAY 6
Meal 1: Post workout
- 5 Dates
- 2 Bananas
- kiwi
- mango
Meal 2:
pick your favorite CLEAN meal from this week
Meal 3:
cheat meal (eat whatever you want!)
18
Week 1
DAY 7
Meal 1: Post workout
- 2 bananas
- 1 apple
- handful of mixed nuts
Meal 2:
- meat
- Grilled vegetables (mushrooms,
red onion, zucchini, peppers)
- quinoa
- half avocado
Snack:
- Hummus
- cucumbers
- avocado on whole wheat bread
and cheery tomatoes
Meal 3:
- tuna
- corn
- cucumbers
19
Week 2
DAY 1
Meal 1: Post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- meat
-Grilled vegetables
- mushrooms
-red onion
- peppers
- spinach
Snack:
- Handful of sunflower
seeds
- dark chocolate
- coffee
Meal 3:
- eggs
- spinach
- cherry tomatoes
- avocado
20
Week 2
DAY 2
Meal 1: post workout meal
- 5 dates
- 1 apple
Meal 2: first real meal
- meat
Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
- avocado
Snack:
- Protein bar
- black coffee
- Mango
Meal 3:
- eggs
- peppers
- cucumbers
- cherry tomatoes
21
Week 2
DAY 3
Meal 1: post workout meal
- 2 bananas
- 1 apple
Meal 2: first real meal
- meat
- broccoli
- sweet tomatoes
- avocado
- cherry tomatoes
Snack:
- Peanut butter sandwich
- banana
- Handful of raisins
Meal 3:
- tuna
- cucumbers
22
Week 2
DAY 4
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- meat
- Grilled vegetables:
- mushrooms
- red onion
- zucchini
- avocado
Snack:
Handful of mixed nuts
- black coffee
(Almonds,cashews,walnuts)
Meal 3:
- beans
- broccoli
- cucumbers
23
Week 2
DAY 5
Meal 1: Post workout
- 1 apple
- 2 bananas
Meal 2: first real meal
- grilled vegetables in a
burrito with a hummus
layer:
- zucchini
- red onions
- peppers
- muhsrooms
- meat
Snack:
- whole wheat bread
- avocado
- chilli
- cherry tomatoes
- handful of mixed nuts
Meal 3:
- cheat meal!
24
Week 2
DAY 6
Meal 1:
- 5 Dates
- 1 apple
- 2 kiwi
- handful of mixed nuts
- raisins
Meal 2:
- black coffee
- handful of walnuts
- dark chocolate
Meal 3:
- meat
- cauliflower
- broccoli
- mushrooms
- peppers
- avocado
- cherry tomatoes
25
Week 2
DAY 7
Meal 1: Post workout
- 5 Dates
- 2 Bananas
- 2 kiwi
Meal 2:
Grilled vegetables:
- zucchini
- red onions
- peppers
- mushrooms
- avocado
- sweet potatoes
Meal 3:
- eggs
- mushrooms
- spinach
- cucumbers
26
Week 3
DAY 1
Meal 1: Post workout
- 5 Dates
- 1 apple
Meal 2:
- meat
- grilled vegetables
- zucchini
- red onions
- peppers
- mushrooms
- avocado
- sweet potatoes
Meal 3:
- eggs
- red onions
- peppers
- spinach
27
Week 3
DAY 2
Meal 1: Post workout
- 2 bananas
Meal 2:
- meat
- Grilled vegetables:
- mushrooms
- red onion
- spinach
- avocado
Snack:
- handful of mixed nuts
- raisins
- black coffee
- mango
Meal 3:
- tuna
- cucumbers
- cherry tomatoes
28
Week 3
DAY 3
Meal 1: Post workout
- 5 Dates
- 2 kiwi
Meal 2:
- meat
- chickpeas
- grilled vegetables
- mushrooms
- red onion
- zucchini
- peppers
Snack:
- protein bar
- green tea
Meal 3:
- beans
- sweet potatoes
- avocado
29
Week 3
DAY 4
Meal 1: Post workout
- 1 apple
- 5 dates
Meal 2:
- meat
- red onions
- spinach
- sweet potato
Snack:
- peanut butter sandwich
- banana
Meal 3:
- eggs
- mushrooms
- cherry tomatoes
- avocado
30
Week 3
DAY 5
Meal 1: Post workout
- 5 Dates
- 1 apple
Meal 2:
- Grilled vegetables in a burrito with a hummus
layer: zucchini, red onions, peppers, mushrooms,
meat
Meal 3:
- eggs
- cucumbers
- avocado
31
Week 3
DAY 6
Meal 1: Post workout
- 5 Dates
- 1 apple
- kiwi
- mango
Meal 2:
pick your favorite CLEAN meal from this week
Meal 3:
cheat meal (eat whatever you want!)
32
Week 3
DAY 7
Meal 1: Post workout
- 1 apple
- 2 Bananas
- handful of mixed nuts
Meal 2:
- meat
- grilled vegetables
- mushrooms
- red onion
- zucchini
- peppers
- quinoa
- half avocado
Meal 3:
- eggs
33
Week 4
DAY 1
Meal 1: Post workout
- 5 Dates
- 2 Bananas
Meal 2:
- meat
- grilled vegetables
- mushrooms
- red onion
- spinach
- beans
Snack:
- handful of mixed nuts
- black coffee
- raisins
Meal 3:
- eggs
- edamame
- corn
-avocado
34
Week 4
DAY 2
Meal 1: Post workout
- 5 Dates
- 1 apple
Meal 2:
- meat
- grilled vegetables
- eggplant
- red onions
- peppers
- mushrooms
- avocado
Sweet potatoes
Meal 3:
- beans
- brussel sprouts
- sweet potatoe
- beans
- cherry tomatoes
35
Week 4
DAY 3
Meal 1: Post workout
- 1 apple
- 2 Bananas
Meal 2:
Grilled vegetables in a burrito with a hummus
layer: meat, zucchini, red onions, peppers,
mushrooms, avocado
Snack:
-5 dates
- black coffee
- dark chocolate
Meal 3:
- tuna
- beans
- corn
- broccoli
- handful of walnuts
36
Week 4
DAY 4
Meal 1: Post workout
- 5 Dates
- 2 Bananas
Meal 2:
- meat
- broccoli
- mushrooms
- avocado
Snack:
- black coffee
- dark chocolate
- 10 almonds
Meal 3:
- eggs
- red onions
- peppers
- cucumbers
37
Week 4
DAY 5
Meal 1: Post workout
- 2 bananas
- 1 apple
Meal 2:
- meat
- grilled vegetables:
- mushrooms
- zucchini
- peppers
Snack:
- whole wheat bread
- avocado
- chilli
- cherry tomatoes
- black coffee
Meal 3:
cheat meal (eat whatever you want!)
38
Week 4
DAY 6
Meal 1:
- 5 Dates
- 1 apple
- 2 kiwi
- handful of mixed nuts
- raisins
Meal 2:
- beans
- corn
- hummus
- spinach
- sweet potatoe
Meal 3:
- meat
- broccoli
- mushrooms
- peppers
39
Week 4
DAY 7
Meal 1: Post workout
- 5 Dates
- 2 Bananas
- 2 kiwis
Meal 2:
- meat
- grilled vegetables:
- zucchini
- red onions
- peppers
- mushrooms
- avocado
- sweet potatoes
Snack:
- handful of mixed nuts
- black coffee
Meal 3:
- eggs
- corn
- hummus
- spinach
- cherry tomatoes
40
Week 5
DAY 1
Meal 1: Post workout
- 5 Dates
- 2 Bananas
Meal 2:
- meat
- grilled vegetables:
- zucchini
- red onions
- peppers
- mushrooms
- avocado
- sweet potatoes
Snack:
- handful of mixed nuts
- black coffee
Meal 3:
- eggs
- cucumbers
- cherry tomatoes
41
Week 5
DAY 2
Meal 1: Post workout
- 1 apple
- 2 Bananas
Meal 2:
- meat
- grilled vegetables:
- mushrooms
- red onion
- zucchini
- peppers
- quinoa
- half avocado
Snack:
- hummus
- cucumbers
- cherry tomatoes
Meal 3:
- eggs
- edamame
- corn
- half avocado
42
Week 5
DAY 3
Meal 1: Post workout
- 2 Bananas
Meal 2:
- meat
- lentils
- grilled vegetables
- eggplant
- mushrooms
- red onions
Snack:
- protein bar
- coffee
- mango
- 1 apple
Meal 3:
- tuna
- cucumbers
-cherry tomatoes
43
Week 5
DAY 4
Meal 1: Post workout
- 5 Dates
- 1 apple
Meal 2:
- meat
- broccoli
- sweet potatoes
- avocado
Snack:
- handful of sunflower seeds
- dark chocolate
- black coffee
Meal 3:
- eggs with mushrooms
- red onion
- spinach
44
Week 5
DAY 5
Meal 1: Post workout
- 5 Dates
- 1 apple
Meal 2:
Grilled vegeetables in a burrito with a hummus
layer: zucchini, red onions, meat, mushrooms
Snack:
- handful of walnuts
- black coffee
- dark chocolate
Meal 3:
- eggs
- peppers
- cherry tomatoes
45
Week 5
DAY 6
Meal 1:
- 5 Dates
- 1 apple
- kiwi
- mango
Meal 2:
pick your favorite CLEAN meal from this week
Meal 3:
cheat meal (eat whatever you want!)
46
Week 5
DAY 7
Meal 1: Post workout
- 2 bananas
- 1 apple
- black coffee
Meal 2:
- meat
- grilled vegetables
- mushrooms
- red onion
- zucchini
- peppers
- quinoa
- half avocado
Snack:
- hummus
- cucumbers
- avocado on whole wheat bread
- cherry tomatoes
- coffee
Meal 3:
- tuna
- mixed salad
47
Week 6
DAY 1
Meal 1: Post workout
- 5 Dates
- 2 Bananas
Meal 2:
- meat
- grilled vegetables:
- zucchini
- red onions
- peppers
- mushrooms
- avocado
- sweet potatoes
Snack:
- handful of mixed nuts
- black coffee
Meal 3:
- eggs
- spinach
- cucumbers
48
Week 6
DAY 2
Meal 1: Post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
- Meat
- Brussel sprouts
- potatoes
- cherry tomatoes
Snack:
- Handful of walnuts
- black coffee
- dark chocolate
Meal 3:
- eggs
- mushrooms
- red onions
- avocado
49
Week 6
DAY 3
Meal 1: post workout
- 2 bananas
Meal 2: first real meal
- meat
- lentils
- grilled vegetables
- eggplant
- mushrooms
- red onions
- avocado
Snack:
- Protein bar
- coffee
- mango
Meal 3:
- eggs
- peppers
- spinach
50
Week 6
DAY 4
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
- meat
- peas
- sweet potatoes
- avocado
Snack:
- handful of sunflower seeds
- dark chocolate
- black coffee
Meal 3:
- tuna
- cabbage salad
51
Week 6
DAY 5
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito with a hummus
layer: zuccini, red onions, peppers, meat,
mushrooms.
Snack:
- handful of walnuts
- dark chocolate
- black coffee
Meal 3:
- eggs
- avocado
- cucumbers
52
Week 6
DAY 6
Meal 1: post workout
- 5 dates
- 1 apple
- kiwi
- mango
Meal 2: first real meal
pcik your favorite CLEAN meal from this week
Meal 3:
cheat meal (eat whatever you want!)
53
Week 6
DAY 7
Meal 1: post workout
- 2 bananas
- 1 apple
- handful of mixed nuts
Meal 2: first real meal
- meat
- grilled vegetables:
- mushrooms
- red onion
- zucchini
- peppers
- quinoa
- half avocado
Snack:
- hummus
- cucumbers
- avocando on whole wheat bread
- cherry tomatoes
Meal 3:
- eggs
- cucumbers
54
Week 7
DAY 1
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- meat
- lentils
- grilled vegetables:
- mushrooms
- red onions
- spinach
Snack:
- handful of mixed nuts
- black coffee
- raisins
- mango
Meal 3:
- eggs
- avocado
- corn
55
Week 7
DAY 2
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
- meat
- grilled vegetables:
- eggplant
- red onions
- peppers
- mushrooms
- avocado
- sweet potatoes
Snack:
- protein bar
- green tea
Meal 3:
- eggs
- cherry tomatoes
- cucumbers
56
Week 7
DAY 3
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito with a hummus
layer: zuccini, red onions, avocado, meat,
mushrooms.
Snack:
- 5 dates
- black coffee
- dark chocolate
Meal 3:
- tuna
- broccoli
- cucumbers
57
Week 7
DAY 4
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- meat
- cauliflower
- sweet tomatoes
- cabbage salad
- avocado
Snack:
- 10 almonds
- dark chocolate
- black coffee
Meal 3:
- eggs
- red onions
- mushrooms
- peppers
58
Week 7
DAY 5
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito with a hummus
layer: zuccini, red onions, peppers, meat,
mushrooms, avocado
Snack:
- whole wheat bread
- avocado
- chilli
- cherry tomatoes
Meal 3:
- cheat meal! (eat whatever you want)
59
Week 7
DAY 6
Meal 1: post workout
- 5 dates
- 1 apple
- 2 kiwi
- handful of mixed nuts
- raisins
- blac coffee
Meal 2: first real meal
- broccoli
- corn
- sweet potatoe
- cucumber
Meal 3:
- rice cake
- avocado
- chilli
- cherry tomatoes
60
Week 7
DAY 7
Meal 1: post workout
- 5 dates
- 2 bananas
- 2 kiwis
Meal 2: first real meal
- meat
- grilled vegetables:
- zucchini
- red onion
- peppers
- mushrooms
- avocado
- potatoes
Snack:
- handful of mixed nuts
- black coffee
Meal 3:
- eggs
- cherry tomatoes
- hummus
- cucumbers
61
Week 8
DAY 1
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- meat
- lentils
- grilled vegetables:
- mushrooms
- red onion
- spinach
Snack:
- handful of walnuts
- raisins
- mango
- black coffee
Meal 3:
- eggs
- avocado
- corn
62
Week 8
DAY 2
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
- meat
- grilled vegetables:
- eggplant
- red onions
- peppers
- mushrooms
- avocado
- sweet potatoes
Snack:
- protein bar
- green tea
Meal 3:
- eggs
- cherry tomatoes
- cucumbers
63
Week 8
DAY 3
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito with a hummus
layer: zuccini, red onions, avocado, meat,
mushrooms.
Snack:
- 5 dates
- black coffee
- dark chocolate
Meal 3:
- tuna
- broccoli
- cucumbers
64
Week 8
DAY 4
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- meat
- cauliflower
- sweet tomatoes
- cabbage salad
- avocado
Snack:
- 10 almonds
- dark chocolate
- black coffee
Meal 3:
- eggs
- red onions
- mushrooms
- peppers
65
Week 8
DAY 5
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito with a hummus
layer: zuccini, red onions, avocado, meat,
mushrooms.
Snack:
- whole wheat bread
- avocado
- chilli
- cherry tomatoes
Meal 3:
cheat meal! (eat whatever you want)
66
Week 8
DAY 6
Meal 1: post workout
- 5 dates
- 1 apple
- 2 kiwis
- handful of mixed nuts
- raisins
- black coffee
Meal 2: first real meal
- meat
- broccoli
- corn
- sweet potatoe
- cucumber
Meal 3:
- rice cake
- avocado
- chilli
- cherry tomatoes
67
Week 8
DAY 7
Meal 1: post workout
- 5 dates
- 2 bananas
- 2 kiwis
Meal 2: first real meal
- grilled vegetables:
- zucchini
- red onions
- peppers
- mushrooms
- avocado
- potatoes
Snack:
- handful of mixed nuts
- dark chocolate
Meal 3:
- eggs
- cherry tomatoes
- hummus
- cucumbers
68
The end
THANK YOU
A lot of people don’t take the step that you just took,
implementing change can be very hard. Health is
important and the only way to start improving is to
look at aspects like nutrition. You just took the first
step, keep going!
Our journey isn’t over yet though. In oder to
implement a change properly is to make it a habit.
You can’t fall back into your old habits, and you won’t
stay shredded if you just do this for a few weeks.
Make this your new normal, take this achievement
as proof that you can stick to this, and don’t give up!
Your new life is in your hands. It’s up to you to if you
want to stay on top or if you want to fall back into
your old life. My advice, from more than 20 years
of living healthy: Stick to it. It improved my life so
much, that I finally became a happy person. I fell into
peace with myself by simply living the life others
only dream of: That’s sticking to my goals, following 69
my passion and endlessly improving myself.
Let THIS improvement stick to you.
Let’s go for it,
Dejan Stipic