Back to Basics – Part 2

Back to Basics – Part 2

Back to Basics – Part 2

Welcome to week 2 of back to basics!

This week we up the volume a little bit with our training. A few more sets each day should test you out a little bit, but thats what we’re here for. Good things come with hard work.

For our nutrition we are going with a beautiful noodle stir fry for lunch and a little bit of Mexican for dinner. We have also updated the snack and breakfast board with exact measurements for each meal. Be sure to check it out!

On top of your two main meals, we want you to select 1 breakfast (optional) and 1-3 snacks from the snack board to have throughout the day. The idea is to always be satisfied with your food intake, without going over the top and never starving yourself.

Get prepared and lets hit the week.

Your Meals

Lunch

DifficultyBeginner

Hokkien Noodle Stir Fry: So quick and easy to prepare. This meal is nice on the eyes but also tastes pretty damn good.

Prep Time5 minsCook Time10 mins
 1 kg Diced chicken breast
 900 g Hokkien noodles
 120 g Lee kum kee honey soy sauce
 500 g Frozen vegetables
 1 tbsp Oyster sauce
 1 tsp Cracked pepper
1

Dice chicken and cook until tender

2

Place noodles in a bowl and cover with boiling water for 2-3 minutes

3

Add oyster sauce and pepper to the chicken, cooking lightly for 2-3 minutes

4

Add noodles, chicken and vegetables together

5

Add Lee Kum Kee sauce and toss around in the pan for 2-3 minutes

6

Separate evenly into desired amount of tubs (5 for the average person)

Ingredients

 1 kg Diced chicken breast
 900 g Hokkien noodles
 120 g Lee kum kee honey soy sauce
 500 g Frozen vegetables
 1 tbsp Oyster sauce
 1 tsp Cracked pepper

Directions

1

Dice chicken and cook until tender

2

Place noodles in a bowl and cover with boiling water for 2-3 minutes

3

Add oyster sauce and pepper to the chicken, cooking lightly for 2-3 minutes

4

Add noodles, chicken and vegetables together

5

Add Lee Kum Kee sauce and toss around in the pan for 2-3 minutes

6

Separate evenly into desired amount of tubs (5 for the average person)

Hokkien Noodle Stir Fry

Dinner

DifficultyIntermediate

Mexican Beef: One of our favorite, lean meals.

Prep Time8 minsCook Time15 mins
 1 kg Beef mince
 3 cups Long grain white rice (dry weight)
 500 g Frozen vegetables
 500 g Chicken tonight classic mexican sauce
 1 tbsp Chilli powder
 1 Onion
1

Prepare the rice in a rice cooker or on the stove

2

Brown the mince in a large pan, adding the diced onion towards the end

3

Add the chicken tonight sauce and chilli powder to the mince and simmer for 2 minutes

4

Add the vegetables to the pan and mix through

5

Separate the rice evenly into the containers before doing the same with the mince and vegetables

6

Mix around and enjoy. Separate evenly into the desired amount of tubs (5 for the average person)

Ingredients

 1 kg Beef mince
 3 cups Long grain white rice (dry weight)
 500 g Frozen vegetables
 500 g Chicken tonight classic mexican sauce
 1 tbsp Chilli powder
 1 Onion

Directions

1

Prepare the rice in a rice cooker or on the stove

2

Brown the mince in a large pan, adding the diced onion towards the end

3

Add the chicken tonight sauce and chilli powder to the mince and simmer for 2 minutes

4

Add the vegetables to the pan and mix through

5

Separate the rice evenly into the containers before doing the same with the mince and vegetables

6

Mix around and enjoy. Separate evenly into the desired amount of tubs (5 for the average person)

Mexican Beef

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan πŸ‘‰

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Bench press4,5,552
2AIncline DB neutral press3,4,4101.5
2BDB tempo fly3,4,483X11.5
3Plate raise3,3,4101111.5
4Tricep push up4102X11
5OH DB extension4101
β€”β€”β€”β€”β€”β€”
21Box jump3,4,552
2Squat3,4,48 (e/l)1.5
3AMedball slam3,4,42560s
3BBodyweight walking lunge3,4,460 sec-
4ARopes2,4,630s60s
4BRower2,4,6250m-
β€”β€”β€”β€”β€”β€”
31Chin up4,5,552
2Single arm DB row3,4,481111.5
3Wide grip BB row3,4,4101.5
4ADB incline reverse fly3,3,4101.5
4BPreacher curl3,3,4101.5
5Hammer curl4101X21
β€”β€”β€”β€”β€”β€”
41Bench press (Pause)4,5,551112
2Reverse grip DB press3,4,4101.5
3Standing DB OH press3,4,4101.5
4ACable pullover3,3,4101.5
4BSkull crushers4101
5Triceps kickback410 (e/a)1211
β€”β€”β€”β€”β€”β€”
51Deadlift3,4,452
2Front squat3,4,481.5
3ASingle leg glute bridge3,3,48 (e/l)1.5
3BHeel raised goblet squat3,3,4121.5
3CSeated calf raise3,3,4151.5
4Bike2,3,4430 fast, 30 rest2

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, β€œ2A, 2B” represents a superset. A superset involves you completing exercise β€œA” immediately followed by exercise β€œB”.
  3. In the β€œSets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the β€œReps” column, (e/l) stands for β€˜each leg’, (e/a) for β€˜each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the β€˜up’, β€˜pause’ and β€˜down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.

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