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SUMMER SHRED - 7 DAY MEAL PLAN

BEFO

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BREA

KFAS

T B

REAK

FAST

Thermobol

MONDAYThis plan demonstrates a typical diet to support your summer shred whilst providing enough nutrients to hit the gym and smash the weights.

(148mg Caffeine*)

Breakfast Smoothiewith Vanilla Promax Lean

MID

-MOR

NING

SNAC

KLU

NCH

Handfull of Mixed Nuts& a Melon

MID

-AFT

ERNO

ONSN

ACK

DINN

ER

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

EVEN

ING

SNAC

K

Healthy Chilli Wraps(Sunday leftovers)

Teriyaki Salmon & Mixed Fruit

Training Day

(www.maxinutrition.com/nutrition/recipes/Teriyaki-Salmon/)

High Protein Yoghurtand Seeds

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SUMMER SHRED - 7 DAY MEAL PLAN

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FAST

Thermobol

TUESDAYThis plan demonstrates a typical diet to support your summer shred whilst providing enough nutrients to hit the gym and smash the weights.

(148mg Caffeine*)

Spinach, Tomato & Ham Omelette

MID

-MOR

NING

SNAC

KLU

NCH

MID

-AFT

ERNO

ONSN

ACK

DINN

ER

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

EVEN

ING

SNAC

K

Yoghurt with Mixed Fruit

& a Banana

Turkey Satay Stir Fry - No Rice

Training Day

(www.maxinutrition.com/nutrition/recipes/Turkey-Satay-Stir-Fry/)

Micellar Casein103 kcal, 2g carbs, 0.6g fat, 21.2g protein

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

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SUMMER SHRED - 7 DAY MEAL PLAN

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FAST

Thermobol

WEDNESDAYThis plan demonstrates a typical diet to support your summer shred whilst providing enough nutrients to hit the gym and smash the weights.

(148mg Caffeine*)

All Bran with Semi Skimmed Milk

MID

-MOR

NING

SNAC

KLU

NCH

MID

-AFT

ERNO

ONSN

ACK

DINN

ER

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

EVEN

ING

SNAC

K

Steamed Cod & Mixed Vegetables

Training Day

Micellar Casein103 kcal, 2g carbs, 0.6g fat, 21.2g protein

Gingerbread Protein Balls(www.maxinutrition.com/nutrition/recipes/Gingerbread-Protein-Balls/)

Chicken Salad

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SUMMER SHRED - 7 DAY MEAL PLAN

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FAST

Thermobol

THURSDAYThis plan demonstrates a typical diet to support your summer shred whilst providing enough nutrients to hit the gym and smash the weights.

(148mg Caffeine*)

Overnight Oats

MID

-MOR

NING

SNAC

KLU

NCH

MID

-AFT

ERNO

ONSN

ACK

DINN

ER

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

EVEN

ING

SNAC

K

Chicken Breast & Green Veg

Training Day

Micellar Casein103 kcal, 2g carbs, 0.6g fat, 21.2g protein

Tuna Salad with Black Beans

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

(Broccoli, Asparagus Tips & Peas)

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SUMMER SHRED - 7 DAY MEAL PLAN

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FAST

Thermobol

FRIDAYThis plan demonstrates a typical diet to support your summer shred whilst providing enough nutrients to hit the gym and smash the weights.

(148mg Caffeine*)

MID

-MOR

NING

SNAC

KLU

NCH

MID

-AFT

ERNO

ONSN

ACK

DINN

ER

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

EVEN

ING

SNAC

K

Quinoa Vegetarian Stir Fry

Training Day

5 Bean Salad

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

High Protein Yoghurtand Seeds

All Bran with Semi Skimmed Milk

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SUMMER SHRED - 7 DAY MEAL PLAN

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FAST

Thermobol

SATURDAYThis plan demonstrates a typical diet to support your summer shred whilst providing enough nutrients to hit the gym and smash the weights.

(148mg Caffeine*)

MID

-MOR

NING

SNAC

KLU

NCH

MID

-AFT

ERNO

ONSN

ACK

DINN

ER

Protein Pancakes with Promax Lean(www.maxinutrition.com/nutrition/recipes/Protein-pancakes/)

EVEN

ING

SNAC

K

Sirloin Steak and Steamed Vegetables

Training Day

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

Quinoa Vegetarian Stir Fry(Left overs)

Micellar Casein103 kcal, 2g carbs, 0.6g fat, 21.2g protein

All Bran with Semi Skimmed Milk

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SUMMER SHRED - 7 DAY MEAL PLAN

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Thermobol

SUNDAYThis plan demonstrates a typical diet to support your summer shred whilst providing enough nutrients to hit the gym and smash the weights.

(148mg Caffeine*)

MID

-MOR

NING

SNAC

KLU

NCH

MID

-AFT

ERNO

ONSN

ACK

DINN

ER

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

EVEN

ING

SNAC

K

Healthy Chilli

Rest Day

Avacado & Shrimp Salad

Promax Lean Powder137 kcal, 3.7g carbs, 2g fat, 25g protein

Yoghurt Breakfast Pancakes(www.maxinutrition.com/nutrition/recipes/Yoghurt-Blueberry-

Breakfast-Pancakes/)

Micellar Casein103 kcal, 2g carbs, 0.6g fat, 21.2g protein

(www.maxinutrition.com/nutrition/recipes/Healthy-Chili-Recipe/)

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SUMMER SHRED - 7 DAY MEAL PLAN

*Try to restrict your caffeine intake to 400mg a day. More information can be found at www.maximuscle.com

@maximuscle

• LIMIT YOUR CARBOHYDRATE INTAKE TO PRE AND POST EXERCISE

• ALWAYS TRAIN WITH BCAA’S

• YOUR PROTEIN INTAKE SHOULD BE BETWEEN 1.8-2g PER KG OF BODYWEIGHT PER DAY

• SPLIT YOUR PROTEIN CONSUMPTION TO 20-30g FEEDS EVERY 3-4 HOURS

• KEEP WELL HYDRATED

• ALWAYS HAVE CASEIN PROTEIN OR DAIRY EQUIVALENTS AS YOUR NIGHT TIME SNACK

• THERMOBOL – USE AS DIRECTED

• USE ONE OF YOUR SNACK PROMAX LEAN SHAKE FOR POST WORKOUT

SUMMER SHREDTOP TIPS

This plan demonstrates a typical diet to support your summer shred whilst providing enough nutrients to hit the gym and smash the weights.