1,600 kcal

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HIGH CARB DAY CALORIE REQUIREMENTSDaily Intake

Carbohydrates

Protein

Fats

1600

40

40

20

640

640

320

160

160

37

MACRONUTRIENTS (%) (cal) (g)

LOW CARB DAY CALORIE REQUIREMENTSDaily Intake

Carbohydrates

Protein

Fats

1360

20

40

40

272

544

544

68

136

60

MACRONUTRIENTS (%) (cal) (g)

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90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

Protein Carbohydrates Fats Calories

186 140 46 1645

BACON, EGGS & WHILTED SPINACH

DAY 1HIGH CARB

Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 2 12 0 0 8 120

Bacon Medallions 3.5Oz./100g 18 0 0 1 88

Spinach 2.1 Oz./60g 2 0 0 0 14

Butter Spray 2-3 sprays 0 0 0 0 0

Salt & Pepper Pinch 0 0 0 0 0

Total 32 0 0 9 222

Ingredients Amount Protein Carbs Fibre Fats Kcal

Lean Ground Beef (3%) 3.1 Oz./90g 22 0 0 3 115

Fajita Spice Mix 1/4 Pack 0 8 0 0 25

Red Onion 0.25 0 1 0 0 3

8 " Tortilla 1 9 30 3 6 160

Butter Spray 2-3 sprays 0 0 0 0 0

Mexican Rice 2.8 Oz./80g 4 15 2 3 86

Roasted Red Pepper/Capsicum 1.75 Oz./50g 1 3 1 0 13

Total 36 57 7 12 402

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BREAKFAST (9AM)

BEEF BURRITOS WITH MEXICAN RICE AND STIR FRIED VEGETBLESLUNCH (1PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

SNACK & SUPPLEMENT

Ingredients Amount Protein Carbs Fibre Fats Kcal

Hummus 1.8 Oz./50g 4 7 3 5 89

Canned Tuna 3.5 Oz./100g 24 0 0 0 99

Carrots 1.8 Oz./50g 1 5 1 0 92

Total 29 12 4 5 210

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PRE WORKOUT (3PM)

SNACK & SUPPLEMENT (VANILLA WHEY PROTEIN SHAKE)

Ingredients Amount Protein Carbs Fibre Fats Kcal

Vanilla Whey Protein 0.8Oz./25g 25 2 0 0 80

Rasberries/Berries 1.8 Oz./50g 1 12 7 1 61

Caramel Rice Cakes 2 2 22 0 0 96

0% Farlife Milk 1 10 fl oz/300ml 15 3 0 0 96

Total 43 45 7 1 333

POST WORKOUT (5PM)

PAN FRIED TILAPIA, ROASTED BROCOLLI AND GARLIC & ROSEMARY POTOTOES

Ingredients Amount Protein Carbs Fibre Fats Kcal

Cod/Tilapia Fillet 8 Oz./226g 40 0 0 5 200

Roasted Potatoes 2 4.5 Oz./125g 2 30 2 0 115

Herbs & Spices 2,3 0 0 0 0 0

Brocolli 3 5.2 Oz./150g 4 8 4 0 37

Olive Oil 1 tbsp 0 0 0 14 126

Salt & Pepper Pinch 0 0 0 0 0

Butter Spray 2-3 sprays 0 0 0 0 0

Total 46 38 6 19 478

EVENING MEAL (8PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

RECOMMENDED SUPPLEMENTS

AM

Lunchtime

Pre-Workout

Post-Workout

Pre Bed

Optional AM (Stimulant fat burning stack)

WWW.RUDYMAWER.COM

Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)

Caffiene (200mg), Green Tea (1x500mg)

BCAA (5g), Beta Alanine (3g)

Creatine (5g)

ZMA, Sleep Easy or Melatonin (USA only)

Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)

1 *High Protein Milk, add extra 0.5 scoops whey or use normal milk/almond milk if you are outside USA.2 *Cut the potatoes into slices and boil, coat with oil then sprinkle with garlic, salt, pepper & rosemary. Roast until crisp3 *Season the broccoli with garlic, salt pepper and spray with butter spray before roasting.

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

Protein Carbohydrates Fats Calories

151 134 54 1623

BREAKFAST OMELETTE

DAY 2HIGH CARB

Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 2 12 0 0 8 120

Turkey Bacon 3.5 Oz./100g 20 3 0 7 115

Spinach 1 handful 1 1 1 0 3

Butter Spray 2-3 sprays 0 0 0 0 0

Avacado 1.75 Oz./50g 1 4 3 8 90

Salt & Pepper Pinch 0 0 0 0 0

Mushrooms 1.7 Oz./50g 4 2 2 0 40

Total 38 10 6 23 368

Ingredients Amount Protein Carbs Fibre Fats Kcal

Salmon Fillet 3.5 Oz./100g 20 0 0 13 197

Brown Rice 1.7 Oz./50g 4 38 1 2 183

Green Peas 1.7 Oz./50g 2 6 0 0 37

Ginger 1 tsp 0 1 0 0 5

Garlic 1 tsp 0 0 0 0 2

Teryaki Sauce 1 4 tbsp 2 6 0 0 40

Sesame Oil 1 tsp 0 0 0 7 68

Light Soy Sauce 1 2 tbsp 4 0 0 0 16

Scallion/Spring Onion 1 0 0 0 0 3

Total 32 51 1 22 551

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BREAKFAST (9AM)

TERYAKI SALMON WITH VEGETABLE FRIED RICELUNCH (1PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

SNACK & SUPPLEMENT

Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 0.8Oz./25g 25 2 0 0 80

Rice Cakes 2 2 12 0 0 56

Total 27 14 0 0 136

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PRE WORKOUT (3PM)

SNACK & SUPPLEMENT (YOGURT AND BERRIES)

Ingredients Amount Protein Carbs Fibre Fats Kcal

Low Fat Greek Yogurt (Total Fage 0%) 2 8.8 Oz./250g 25 8 0 0 152

Strawberries 0.8Oz./25g 1 6 4 1 47

Total 26 14 4 1 199

POST WORKOUT (5PM)

SMOKY CHICKEN BURGER, TOASTED BUN WITH SWEET POTATO CHIPS

Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken Breast 3 3.5 Oz./100g 25 0 0 2 118

Sweet Potato Fries 3.5 Oz./100g 2 20 3 0 88

Herbs & Spices 4

Lettuce 0.7 Oz./20g 0 0 0 0 3

Lite Mayo 1 tbsp 0 1 0 4 40

Burger Bun 1 1 24 1 2 120

Butter Spray 5 sprays 0 0 0 0 0

Total 28 45 4 8 369

EVENING MEAL (8PM)

1 *Marinade the salmon in the teryaki & soy sauce and bake until cooked.2 *High Protein, low fat yoghurt, swap for a similar product such as low fat natural/greek yogurt if you cannot get this product.3 *Butterflied (sliced through the middle) sprayed with butter spray and marinated in lemon, chlli & paprika4*Wash and cut the potatoes into slices, spray with butter spray and then marinate in garlic, salt, pepper, chilli paprika. Roast until crisp

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

RECOMMENDED SUPPLEMENTS

AM

Lunchtime

Pre-Workout

Post-Workout

Pre Bed

Optional AM (Stimulant fat burning stack)

WWW.RUDYMAWER.COM

Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)

Caffiene (200mg), Green Tea (1x500mg)

BCAA (5g), Beta Alanine (3g)

Creatine (5g)

ZMA, Sleep Easy or Melatonin (USA only)

Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

Protein Carbohydrates Fats Calories

167 122 50 1681

MIXED BERRY PROTEIN SMOOTHIE

DAY 3HIGH CARB

Ingredients Amount Protein Carbs Fibre Fats Kcal

2% Dairy Milk 1 6.6 fl oz./ 200ml 0 6 0 4 100

Stevia Sweetener 1 tsp 0 0 0 0 0

Whey Protein 0.8Oz./25g 25 2 0 0 80

Frozen Mixed Berries 3.5 Oz./100g 1 21 9 0 80

Total 26 29 9 4 260

Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken Breast 3.5 Oz./ 100g 23 0 0 1 101

Lean Bacon 2 rashers

Pinch

9 1 0 0 112

Sweet Potato 4.5 Oz./125g 2 26 3 0 113

Salt & Pepper 0 0 0 0 0

5 spraysButter Spray 0 0 0 0 0

Zucchini/Courgette 1.7 Oz./50g 2 2 0 0 22

Total 36 29 3 1 348

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BREAKFAST (9AM)

CHICKEN BREAST WRAPPEN IN BACON WITH SWEET POTATO MASH & SAUTEED ZUCCHINILUNCH (1PM)

SNACK & SUPPLEMENT

Ingredients Amount Protein Carbs Fibre Fats Kcal

Protein Flapjack 201 30 2 6 254

Total 20 30 2 6 254

PRE WORKOUT (3PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

WWW.RUDYMAWER.COM

SEARED STEAK WITH STILTON CREAM SAUCE, GREEN BEENS & KALE

Ingredients Amount Protein Carbs Fibre Fats Kcal

Steak (Garlic salt) 8 Oz./226g 46 0 0 12 320

Lite Cream/Half & Half 3 1.7 fl oz/50ml 1 2 0 18 175

1.75 Oz./50g 6 0 0 7 124Blue Cheese 3

Green Beans 1.75 Oz./50g 1 3 1 0 18

Kale 1.7 Oz./50g 4 9 0 2 22

Salt & Pepper Pinch 0 0 0 0 0

Butter Spray 2-3 sprays 0 0 0 0 0

Baked Potato 3.5 Oz./ 100g 2 18 2 0 80

Total 60 32 3 39 739

EVENING MEAL (8PM)

1 *Low fat skimmed milk, swap for an alternate milk which is similar to this product if you cannot access 2% milk.2 *Sugar free Jelly/Jam or low calorie alternative. 3 *Poor the cream into a pan and crumble the cheese, season with salt & pepper. Simmer for a few minutes until thick. RECOMMENDED SUPPLEMENTS

AM

Lunchtime

Pre-Workout

Post-Workout

Pre Bed

Optional AM (Stimulant fat burning stack)

Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)

Caffiene (200mg), Green Tea (1x500mg)

BCAA (5g), Beta Alanine (3g)

Creatine (5g)

ZMA, Sleep Easy or Melatonin (USA only)

Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)

SNACK & SUPPLEMENT

Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 0.8Oz./25g 25 2 0 0 80

Total 25 2 0 0 80

POST WORKOUT (5PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

Protein Carbohydrates Fats Calories

164 133 59 1693

DAY 4HIGH CARB

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HAM & CHEESE OMELETTE WITH SALAD

Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180

Canadian Bacon/Ham 1.7 Oz./ 50g 10 0 0 1 55

Low Fat Cheese 3.5Oz./ 100g 12 4 0 3 91

Rocket/Arugula 1.7Oz./ 50g 1 1 2 1 3

Balsamic Glaze 1 tbsp 0 8 0 0 34

Salt and Pepper Pinch 0 0 0 0 0

Butter Spray 2-3 sprays 0 0 0 0 0

Total 41 13 2 17 363

BREAKFAST (9AM)

Ingredients Amount Protein Carbs Fibre Fats Kcal

Tuna 1 Can 24 0 0 1 105

Wholegrain Bread/Protein Bread 2 Slices 8 30 6 2 170

Balsamic Vinegar/Malt Vinegar 1 tsp 0 0 0 0 0

Pepper/Capsicum 0,5 0 3 1 0 14

Cucumber 1.7 Oz./50g 0 1 0 0 6

Sweetcorn/Corn 1.7 Oz./50g 1 6 1 1 37

Salt & Pepper Pinch 0 0 0 0 0

Low Fat/Lite Mayo 2 tbsp 0 1 0 8 76

Total 33 41 8 12 408

TUNA CRUNCH SANDWHICHLUNCH (1PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

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SNACK & SUPPLEMENT (CHOCOLATE PEANUT BUTTER SMOOTHIE)

Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 0.8Oz./25g 25 2 0 0 80

Banana 1 1 27 3 0 112

100% Cocoa Powder 1 tsp 0 0 0 0 0

Unsweetened Almond Milk 10 fl oz/300ml 1 1 0 0 8

Peanut Butter 1 Oz./30g 7 4 2 16 188

Total 34 34 5 16 388

POST WORKOUT (5PM)

KING PRAWN THAI GREEN CURRY WITH JASMINE RICE

Ingredients Amount Protein Carbs Fibre Fats Kcal

King Prawn 3.5 Oz./100g 17 1 0 0 78

Mange Tout/Snow Pea 1.7 Oz./50g 5 15 3 0 80

Brocolli

Thai Green Curry Paste 1.5 tbsp 3 2 0 0 40

1.7 Oz./50g 3 7 0 0 12

Reduced Fat Coconut Milk 150ml 0 2 0 9 90

Green Pepper/Capsicum 1.7 Oz./50g 3 4 2 0 28

Lime 0,5 0 2 0 0 5

Ginger 1 tsp 0 1 0 0 5

Garlic 1 tsp 0 0 0 0 2

EVENING MEAL (8PM)

SNACK & SUPPLEMENT

Ingredients Amount Protein Carbs Fibre Fats Kcal

Canned Tuna 3.5 Oz./100g 24 0 0 0 99

Caramel Rice Cake 1 1 11 0 0 48

Total 25 11 0 0 147

PRE WORKOUT (3PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

WWW.RUDYMAWER.COM

Salt & Pepper Pinch 0 0 0 0 0

Coconut Oil 1 tsp 0 0 0 5 45

Total 31 34 5 9 387

RECOMMENDED SUPPLEMENTS

AM

Lunchtime

Pre-Workout

Post-Workout

Pre Bed

Optional AM (Stimulant fat burning stack)

Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)

Caffiene (200mg), Green Tea (1x500mg)

BCAA (5g), Beta Alanine (3g)

Creatine (5g)

ZMA, Sleep Easy or Melatonin (USA only)

Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)

Fresh Corriander (Optional) 1 tbsp 0 0 0 0 0

Green Chilli (Optional) 0.3 Oz./10g 0 0 0 0 2

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

Protein Carbohydrates Fats Calories

152 76 35 1336

DAY 5LOW CARB

WWW.RUDYMAWER.COM

CHOCOLATE PROTEIN PANCAKES

Ingredients Amount Protein Carbs Fibre Fats Kcal

Oats 1.2 Oz./35g 5 20 4 2 118

Whey Protein 0.5 Scoop 12 1 0 1 61

Egg White 3.5 fl oz/100ml 10 1 0 0 44

Stevia 1 tsp 0 0 0 0 0

Zero Sugar Chocolate Sauce 1 tbsp 0 0 0 0 0

100% Cocoa Powder 1 tbsp 0 2 1 1 17

Butter Spray 1 spray per pancake 0 0 0 0 0

Total 27 24 5 4 240

BREAKFAST (9AM)

Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken Breast 5.2 Oz./150g 34 0 0 3 163

Red Onion 0.8 Oz./25 0 1 0 0 4

Pepper/Capsicum 2.6 Oz./75g 1 4 2 0 20

Iceberg Lettuce Leaves 1.7 Oz./50g 0 2 2 0 8

Butter Spray 2-3 sprays 0 0 0 0 0

Sweet Chilli Sauce 1-2 tbsp 2 7 0 1 77

Total 37 14 4 4 272

SWEET CHILLI CHICKEN LETTUCE WRAPSLUNCH (1PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

SNACK & SUPPLEMENT

Ingredients Amount Protein Carbs Fibre Fats Kcal

Low Fat Greek Yogurt (Total Fage 0%) 1 8.8 Oz./250g 25 8 0 0 182

Raspberries 3.5 Oz./100g 1 2 7 1 61

Total 26 10 7 1 243

WWW.RUDYMAWER.COM

PRE WORKOUT (3PM)

SNACK & SUPPLEMENT (FRUIT AND NUTS)

Ingredients Amount Protein Carbs Fibre Fats Kcal

Vanilla Whey Protein 0.8Oz./25g 25 2 0 0 80

Almonds 1 Oz./30g 7 2 4 16 180

Total 32 4 4 16 260

POST WORKOUT (5PM)

CHICKEN STIR FRY WITH CRISP VEGETABLES & HOY SIN SAUCE

Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken Breast 3.5 Oz./100g 23 0 0 1 101

Rice Noodles/Noodles 2 1.7 Oz./50g 1 12 1 0 54

Hoy Sin Sauce

Cucumber 1.7 Oz./50g 1 1 1 0 12

1.7Oz./50g 2 7 0 2 55

Scallion/Spring Onion 1 0 0 0 0 3

Sesame Oil 1 tsp 0 0 0 7 68

Capsicum 1.7 Oz./50g 3 4 2 0 28

0

Capsicum

Salt & Pepper Pinch 0 0 0 0

Total 30 24 4 10 321

EVENING MEAL (8PM)

1 *High Protein, low fat yoghurt, swap for a similar product such as low fat natural/greek yogurt if you cannot get this product. 2 *Any noodles will be great with this dish. Alternatively you can swap noodles for rice.

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

RECOMMENDED SUPPLEMENTS

AM

Lunchtime

Pre-Workout

Post-Workout

Pre Bed

Optional AM (Stimulant fat burning stack)

WWW.RUDYMAWER.COM

Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)

Caffiene (200mg), Green Tea (1x500mg)

BCAA (5g), Beta Alanine (3g)

Creatine (5g)

ZMA, Sleep Easy or Melatonin (USA only)

Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

Protein Carbohydrates Fats Calories

157 57 52 1391

SCRAMBLED EGGS, BACON, AVOCADO

DAY 6LOW CARB

Ingredients Amount Protein Carbs Fibre Fats Kcal

Fried Egg 1 6 0 0 4 60

Low Fat Turkey Bacon 2.6Oz./75g 17 1 0 2 90

Avocado 1/2 1 3 3 15 151

Salt & Pepper Pinch 0 0 0 0 0

Skimmed Milk 1.6/50ml 1 2 0 2 50

Butter Spray 2-3 sprays 0 0 0 0 0

Total 25 6 3 23 351

Ingredients Amount Protein Carbs Fibre Fats Kcal

Eggs 4 24 0 0 18 240

Onion 1.7 Oz./50g 0 5 1 0 20

Flat Leaf Parsley 10 Sprigs 0 0 0 0 2

Boiled Potatoes 1.7 Oz./50g 1 9 2 0 40

Mixed Leaf Salad Half Bag 0 2 0 0 8

Cucumber 0.8 Oz./25g 0 0 0 0 3

Tomatoes 0.8 Oz./25g 0 1 0 0 5

2-3 sprays 0 0 0 0 0Butter Spray

Salt & Pepper Pinch 0 0 0 0 0

Total 25 17 3 18 318

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BREAKFAST (9AM)

SPANISH OMELETTE WITH MIXED LEAF SALADLUNCH (1PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

1 *Cumin, SnokesPaprika, Chilli Powder, Fresh Roesemary & Thyme

WWW.RUDYMAWER.COM

SNACK & SUPPLEMENT (PROTEIN SHAKE & DARK CHOCOLATE)

Ingredients Amount Protein Carbs Fibre Fats Kcal

Vanilla Whey Protein 0.8Oz./25g 25 2 0 0 80

Total 25 2 0 0 80

POST WORKOUT (5PM)

GROUND BEEF CHILLI

Ingredients Amount Protein Carbs Fibre Fats Kcal

Ground Beef (2%) 7 Oz./200g 44 0 0 4 230

Chopped Tomatoes 3.5 Oz./100g 0 2 0 0 8

Mixed Bean Salad

Onion 1.7 Oz./50g 0 5 1 0 20

3.5 Oz./100g 7 13 6 1 97

Garlic 1 Clove 0 0 0 0 2

Roasted Red Pepper 2.6 Oz./75g 1 4 2 7 20

Herbs & Spices 1 1 tsp 0 0 0 0 0

4Heinz Low Sugar Ketchup 1 tbsp 0 1 0 0

0Salt & Pepper 2-3 sprays 0 0 0 0

5Low Cal Olive Oil Spray 5 sprays 0 0 0 0

Total 52 25 9 5 386

EVENING MEAL (8PM)

SNACK & SUPPLEMENT

Ingredients Amount Protein Carbs Fibre Fats Kcal

Low Fat Greek Yogurt (0% Fage UK) 1.7 Oz./50g 10 4 0 0 56

Low Carb Protein Bar 1 20 3 26 6 200

Total 26 7 26 6 256

PRE WORKOUT (3PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

RECOMMENDED SUPPLEMENTS

AM

Lunchtime

Pre-Workout

Post-Workout

Pre Bed

Optional AM (Stimulant fat burning stack)

WWW.RUDYMAWER.COM

Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)

Caffiene (200mg), Green Tea (1x500mg)

BCAA (5g), Beta Alanine (3g)

Creatine (5g)

ZMA, Sleep Easy or Melatonin (USA only)

Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

Protein Carbohydrates Fats Calories

145 46 50 1384

GREEK YOGURT, BERRIES & DARK CHOCOLATE

DAY 7LOW CARB

Ingredients Amount Protein Carbs Fibre Fats Kcal

Low Fat Greek Yogurt (Total Fage 0%) 1 7 Oz./200g 20 8 0 0 112

Strawberries 1.7 Oz./50g 1 3 2 0 18

Blueberries 1.7 Oz./50g 1 5 0 1 24

85% Dark Chocolate 2 Squares 5 6 4 13 161

Total 27 22 6 14 315

WWW.RUDYMAWER.COM

BREAKFAST (9AM)

Ingredients Amount Protein Carbs Fibre Fats Kcal

Steak (Pan fried) 3.5 Oz./100g 24 0 0 0 177

Onion 1 Oz./30g 0 3 1 0 12

Pepper/Capsicum 1 Oz./30g 0 2 1 0 8

Peanut Butter 2 1 Oz./30g 7 4 2 16 188

Lime 2 0,5 0 2 0 0 5

Brocolli 1.7 Oz./50g 1 3 1 0 20

Ginger 1 tsp 0 1 0 0 5

Garlic 1 tsp 0 0 0 0 2

Butter Spray 2-3 sprays 0 0 0 0 0

Satay Sauce 2 2 tsp 0 0 0 3 0

Total 32 14 5 25 417

SATAY BEEF WITH STIR FRIED VEGETABLESLUNCH (1PM)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

SNACK & SUPPLEMENT

Ingredients Amount Protein Carbs Fibre Fats Kcal

Canned Tuna 3.5 Oz./100g 24 0 0 0 99

Total 24 0 0 0 99

WWW.RUDYMAWER.COM

PRE WORKOUT (3PM)

SNACK & SUPPLEMENT

Ingredients Amount Protein Carbs Fibre Fats Kcal

Low Carb Protein Bar 1 20 3 26 6 200

Total 20 3 26 6 200

POST WORKOUT (5PM)

CHICKEN & BACON CEASAR SALAD

Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken Breast 3 5.2 Oz./150g 34 0 0 3 163

Bacon Bits 2 tbsp 6 0 0 4 50

Cos Lettuce

Cucumber 0.8 Oz./25g 0 0 0 0 3

3.5 Oz./100g 1 3 2 0 16

Low Cal Ceasar Dressing 3 tbsp 0 1 0 11 100

Reduced Fat Parmasan 2 tsp 1 2 0 1 21

Salt & Pepper Pinch 0 0 0 0 0

0Butter Spray 2-3 sprays 0 0 0 0

Total 42 6 2 19 353

EVENING MEAL (8PM)

1 *High Protein, low fat yoghurt, swap for a similar product such as low fat natural/greek yogurt if you cannot get this product. 2 *Mix the satay sauce, lime juice & peanut butter well. Add to the vegetables and finish with the sliced steak. 3 *Season the chicken breast with garlic salt and pepper before cooking.

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN

RECOMMENDED SUPPLEMENTS

AM

Lunchtime

Pre-Workout

Post-Workout

Pre Bed

Optional AM (Stimulant fat burning stack)

WWW.RUDYMAWER.COM

Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)

Caffiene (200mg), Green Tea (1x500mg)

BCAA (5g), Beta Alanine (3g)

Creatine (5g)

ZMA, Sleep Easy or Melatonin (USA only)

Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)

90 DAY BIKINI ADVANCED 2.0 1600 CALORIE MEAL PLAN