Making Fitness Great Again – Part 3

Making Fitness Great Again – Part 3

The 3rd and final week of ‘Making Fitness Great Again’. We enter a week of increased training volume and a different variety of meals to change our routine slightly.

Over the crazy Christmas/New Years period where no one is really sure what day of the week it is, it’s important to spend time with our friends and family as much as we can. Your training and nutrition shouldn’t get in the way of you creating life-long memories with your loved ones, but this isn’t an excuse to ‘get loose’ 24/7 and ruin the results we’ve worked hard to achieve over the last few months.

Just be aware that each meal you consume made up primarily of processed foods, will likely contain many many more calories than the meals you have been prepping for yourself over the last few months.

We want to feel full, and satisfied with our food. Indulge, but don’t go overboard.

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

Tuna, Spinach, Mushroom & Fettuccine with Bolognese Sauce: A slightly different take on a pasta favourite of ours.

Prep Time4 minsCook Time10 mins
 500 g Fettuccine Pasta
 6 Mexican Style Tuna Tins
 120 g Baby Leaf Spinach
 200 g Sliced Mushrooms
 500 g Bolognese Pasta Sauce
1

Boil a pot of water on the stove and add the pasta for 10 minutes

2

Add a teaspoon of olive oil to a pan, and heat to a simmer, before adding 200g of sliced mushrooms.

3

Add the entire bag of spinach to the pan. Ensure, the spinach is evenly spread and the pan isn't too hot at this point. We want to slowly heat the spinach until it's roughly 1/5 of its original size.

4

Add the entire jar of bolognese pasta sauce to the pan and mix through.

5

Add the tins of flavoured tuna to the pan and mix through, allowing it to be heated for 60 seconds.

6

Once the pasta is soft to touch (with a fork of course), drain the water from the pot and separate evenly into 5 containers. Add the tuna, sauce, mushroom & spinach mix into the containers, on top of the pasta.

Ingredients

 500 g Fettuccine Pasta
 6 Mexican Style Tuna Tins
 120 g Baby Leaf Spinach
 200 g Sliced Mushrooms
 500 g Bolognese Pasta Sauce

Directions

1

Boil a pot of water on the stove and add the pasta for 10 minutes

2

Add a teaspoon of olive oil to a pan, and heat to a simmer, before adding 200g of sliced mushrooms.

3

Add the entire bag of spinach to the pan. Ensure, the spinach is evenly spread and the pan isn't too hot at this point. We want to slowly heat the spinach until it's roughly 1/5 of its original size.

4

Add the entire jar of bolognese pasta sauce to the pan and mix through.

5

Add the tins of flavoured tuna to the pan and mix through, allowing it to be heated for 60 seconds.

6

Once the pasta is soft to touch (with a fork of course), drain the water from the pot and separate evenly into 5 containers. Add the tuna, sauce, mushroom & spinach mix into the containers, on top of the pasta.

Tuna, Spinach, Mushroom & Fettuccine with Bolognese Sauce

Dinner

DifficultyBeginner

Diced Chicken Breast, Brown Rice, Spinach & Veggies: A classic stir-fry dish that is seriously full of flavour.

Prep Time10 minsCook Time15 mins
 1 kg Diced Chicken Breast
 600 g Frozen Winter Vegetables Mix
 120 g Baby Leaf Spinach
 210 ml Oyster Stir Fry Sauce
 4 cups Brown rice (dry)
1

Prepare the brown rice in a rice cooker, or on the stove.

2

Heat a large pan and add 1 tablespoon of olive oil, before spreading it evenly around the pan.

3

Add the diced chicken breast to the pan and spread it evenly.

4

Brown the diced chicken breast, ensuring even rotation.

5

Once the chicken is browned, add the oyster stir-fry sauce to the pan, before adding the frozen winter vegetable mix and spinach.

6

Mix through thoroughly until the spinach is around 1/5 of its original size and the vegetables are thawed.

7

Once the rice is finished, separate into 5 containers.

8

Add the stir-fry mix on top of the brown rice in the containers.

Ingredients

 1 kg Diced Chicken Breast
 600 g Frozen Winter Vegetables Mix
 120 g Baby Leaf Spinach
 210 ml Oyster Stir Fry Sauce
 4 cups Brown rice (dry)

Directions

1

Prepare the brown rice in a rice cooker, or on the stove.

2

Heat a large pan and add 1 tablespoon of olive oil, before spreading it evenly around the pan.

3

Add the diced chicken breast to the pan and spread it evenly.

4

Brown the diced chicken breast, ensuring even rotation.

5

Once the chicken is browned, add the oyster stir-fry sauce to the pan, before adding the frozen winter vegetable mix and spinach.

6

Mix through thoroughly until the spinach is around 1/5 of its original size and the vegetables are thawed.

7

Once the rice is finished, separate into 5 containers.

8

Add the stir-fry mix on top of the brown rice in the containers.

Diced Chicken Breast, Brown Rice, Spinach & Veggies

Training Days

Try and hit all 5 of the sessions!

Swipe to view planΒ πŸ‘‰

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Bench press4,5,531212
2Seated DB overhead press3,4,462
3AIncline fly3,3,4101.5
3BEZ-bar front raise3,3,4101.5
4AV-bar pushdown3,4,481211
4BSingle arm rope pulldown3,4,4101211
β€”β€”β€”β€”β€”β€”
21Jog15-10 minutesSlow-medium
2Interval run2,3,4530:301
3Battle ropes2,3,4520:401
β€”β€”β€”β€”β€”β€”
31Pull up hold4,5,520s2
2Single arm cable row3,4,481111.5
3Straight arm rope pulldown3,4,4101.5
4Wide grip seated cable row3,3,4101.5
5BB curl dropset3,3,412/81.5
6Cable curl3,3,4101x31
β€”β€”β€”β€”β€”β€”
41Box squat4,5,532
2DB split squat3,3,45 (e/l)1.5
3Bulgarian split squat3,3,46 (e/l)1.5
4AHamstring curl3,4,4101.5
4BCalf raise3,4,410
5Rower3,4,5500m1
β€”β€”β€”β€”β€”β€”
51Chin up4MAX2
2Incline press3,4,481.5
3Push press3,3,48 (e/l)1.5
4ASeated lateral raise3,3,4121.5
4BRope hammer curl3,3,412
4COverhead rope extension3,3,412

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.

You are not currently logged in. Please click here to login or here to sign up

Leave a Comment