MUSCLE AND SIZE MEAL PLAN
WEEKS 1- 4 SET THE BASE
PLAN PRINCIPLES MEAL OVERVIEW WHAT YOU’LL NEED
40 SERVINGS OF CYCLONE
2 TUBS
WEEKS 1 TO 4 FOCUS ON GETTING YOUR BASE DIET RIGHT AND ESTABLISHING A MEAL PATTERN, CALORIE AND PROTEIN BALANCE TO SUPPORT MUSCLE GAIN.
You should be aiming to spread your calories across the day over small regular meals, eating every 2 hours. For your plated meals see the diagram to the right. Your protein rich food choice (e.g. beans, fish, meat) should be fist sized represented by the red portion in the diagram, your carbohydrate rich food choice should be a 2 x fist sized portion represented by the blue portion of the diagram and your vegetables should be a 1 fist size portion represented by the green portion of the diagram.
25% 25%
50%
16 CYCLONE BARS
2 BOXES OF 12
8 CYCLONE BARS LEFT TO CARRY OVER TO NEXT 4 WEEKS
CARBOHYDRATE DOMINANT FOOD PROTEIN RICH FOOD VEGETABLES
MUSCLE AND SIZE MEAL PLAN
WEEKS 1- 4 SET THE BASE
BREAKFAST MID-MORNING
CYCLONE BAR
LUNCH
Breast of chicken (1 breast), sliced tomato, green salad with houmous on wholegrain bread. 2 x Tuna, Mushroom, Parsley and lemon stuffed wholegrain pittas
MID-AFTERNOON
Sushi 6 pack
POST-WORKOUT
Cyclone
EVENING MEAL
Oven cooked seabass/cod fillet with green vegetables and 2 fist sized portions of quinoa Chicken breast (150g), tomato based sauce with a large jacket potato and vegetables Salmon Fillet, green vegetables, carrots, wild/basmati rice Chicken Fajitas using 150g chicken breast, 2 wholemeal wraps & vegetables Mixed beans & vegetables in a Spagetti bolognaise sauce with 120g wholegrain spaghetti. 200g Sirloin steak with mushrooms, sweet potato and mixed vegetables
PRE-BED SNACK
120g natural/Greek yoghurt & blueberries Glass of Semi-skimmed milk + banana
MON TUE
2 x poached eggs on 2 slices wholegrain bread Porridge oats (not instant) made with semi-skimmed milk, with a handful of chopped fruit or berries to...