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We need to build a wall! Between mistruths, and the general fitness community and we need to build it quickly. But in all seriousness, it’s summer, and we’re here to do something about it!
I guess the only fake news we are busting this week, is the notion that your training program needs to be incredibly complex, for you to see any real results. This is tailored to our users that have access to a typical commercial gym environment, with cable and machine exercises thrown in.
Also making entry into our programs this week is a high-intensity cardio day, to break up your week and help us lean out moving into summer.
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.
Teriyaki Chicken: An awesome tasting quick to prepare meal.
Slice the chicken breast and cook until tender in a pan
Place 4 cups of basmati rice in a rice cooker or saucepan and add 4 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).
Add teriyaki sauce to the chicken breast and simmer for 5 mins
Add vegetables to the chicken and stir through
Once the rice is ready, divide the rice into 5 tubs and separate the chicken and vegetables evenly.
Spaghetti Bolognese: The old trusty, spag bol, but with a twist. The twist being it actually fits into our regime and is rich in the appropriate macronutrients.
Boil a pot of water on the stove and add the pasta for 10 minutes
Brown the mince in a large pan
Add grated carrot, onion and zucchini to the pan and mix through
Add the pasta sauce and allow it to simmer for 5 minutes
Separate the pasta into 5 different containers and evenly distribute the mince