Intermitttent Fasting for Lockdown Lard, with Whey Power, MCT Oil and PaceLyte: A Suggested Eating Plan to Cut Fat whilst training hard!

  • 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.

OR:

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 is the difference between LeanPlex and Whey Power?

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

Why Whey Power?

Whey Power Recipes

Disclaimer: Check with your doctor or dietician before starting any diet or exercise programme.

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