Here is what Mitch and I will be eating for the next six weeks, with ONE cheat meal every weekend. Bear in mind we are super active and are trying to lean down and build muscle. If you are keen to try the transformation with us, then please don’t hesitate. If you feel like this is a bit too hectic for you to follow, I will post a plan that is more lenient but will achieve similar results (may take a bit longer, 8-10 weeks). Mitch and I have different plans, obviously because I am a girl and much smaller then him but also because he like different food to me. So here it is:
Mitch
Breakfast:
2 eggs, 3 egg white scramble
2 slices brown toast
4 rashes bacon
1 banana
OR
1 cup oats
1 banana
1 tsp honey
Snack 1:
1 apple + 2tbsp Peanut Butter
1 protein shake
1 boiled egg
OR
1 mince patty and ½ sweet potato
Lunch:
2 Chicken breasts
1 cup green veggies
1 cup brown rice/ sweet potato
Snack 2:
1 protein shake
½ can tuna/ 1 chicken breast + ½ cup brown rice
OR:
4 tuna and sweet potato cakes
1 Protein shake
OR
1 Mince patty and ½ cup brown rice
Dinner:
2 chicken breasts/ steak
1 cup green veggies
½ cup brown rice/ ½ sweet potato
Snack:
1 Protein shake and cocoa
Emma
Breakfast:
½ cup oats, 1 egg, 1 banana, 1tsp honey
Snack:
1 apple and 1 tbsp peanut butter
1 boiled egg
Lunch:
1 can tuna/ 1 chicken breast
1 sweet potato
1 cup green veggies
Snack:
½ can tuna
½ sweet potato
1 boiled egg
OR:
3 tuna and sweet potato cakes
OR
3 Mince/chicken meatballs
Dinner:
1 chicken breast/ steak
1 cup green veggies
½ gem squash
General:
Coffee: 3 cups a day, no sugar or milk
Green Tea: as many cups as you want
Water: 2+ litres per day
Supplements: Multi vit, BCAAs, Protein shake (optional)
Live, Love, Lift 