- In the morning upon waking, drink a glass of water.
- Add 1 teaspoon of MCT Oil to your black coffee.
Train: Cycle, Run etc.
If you are fatigued from the previous day’s session, OR if today’s session is a high heart-rate one, then add PaceLyte to your water bottles.
(Note: If you’re doing a longer (2 hours+), outdoor session, then rather use the EnduraPower for that session)
Afterwards: (Optional) 1 Teaspoon MCT Oil. This will keep you going until you break your fast later, around lunchtime.
“Break” Fast: ~13h00/14h00 (or earlier if you cannot manage to wait)
Add 1 scoop Whey Power to a large fruit smoothie – Include a banana to help settle Ghrelin, the hunger hormone.
Add 1 Scoop Whey Power to oats. (Optional: Include a banana to help settle Ghrelin)
~2 hours later:
- Large bowl veggies – steamed or raw (green smoothie) or salad: Spinach, baby spinach, broccoli, cauliflower, Collard greens, kale, cabbage, purple cabbage, Chinese cabbage etc.
- One portion (about size of your palm) of (organic) chicken, lean red meat or fish (salmon or other fatty fish are best)
- One small portion starchy carbs – Choose starches from the earth – such as sweet potato, potato, butternut, squash, brown rice. (Not man-made starch – such as pasta or bread)
- One generous helping of extra virgin (cold pressed) olive, coconut or flaxseed oil.
Late-Afternoon in season :1-2 Fruits.
Supper: Similar to lunch
- One small to medium portion (organic) grilled chicken, or lean red meat, or fish
- Large portion of green leafy veggies with healthy oils
- Small portion of starchy carbs from the earth. (You can skip this unless you have done high heart-rate training sometime during that day; or you have high heart-rate training in your programme for the following day)
- If you’re craving something sweet after supper, then have a spoon of our delicious raw honey
If hungry last thing at night:
What type of exercise should I do to lose fat?
A combination of Cardiovascular and Resistance Training.
Cardio: Include high intensity sprints such as Tabata Sprints as well as some long, slow distance – include varied types of cardio training – tempo, paced etc. Having a coach is really good for providing training variety and intensity. And also preventing you from over-training and getting sick or injured. Choose activities that you enjoy for exercise compliance. Consistency over time is key!
Resistance Training: Bodyweight, or Boot camp or Traditional Resistance Training. My personal favourite is Russian Kettlebell training, as it is a combination of strength-endurance and cardio – so I don’t have to do cardio separately.
Are there alternative meal plans? (I don’t wish to do intermittent fasting) Yes! We have many options on our website. Click here
Disclaimer: Check with your doctor or dietician before starting any diet or exercise programme.