New Year New Me – Part 3

With Australia day weekend coming up it is important that we put in a massive week in the gym and in the kitchen. If we want to have complete freedom to celebrate this beautiful country of ours, we need to earn it.

With Australia day weekend coming up it is important that we put in a massive week in the gym and in the kitchen. If we want to have complete freedom to celebrate this beautiful country of ours, we need to earn it. We have gone with a creamy chicken dish coupled with satay turkey for our mains.

Also, we will now be presenting the macro breakdown for each main meal and providing ‘our picks’ for breakfast and snacks. Breaky and the snacks can be exchanged across the snack and breaky boards of course, but in addition, we want to provide exactly what we’re doing for the week as well.

As always, let’s be the hardest workers in the room.

Feel free to reach out to us at any time via our Facebook or Instagram pages, we are very responsive and would love to offer any assistance.

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

Breakfast

200g vanilla Chobani, 150g banana & 20g almonds.

Lunch

[cooked-recipe id="5665"]
(recipe not found or in draft status)

Dinner

[cooked-recipe id="5646"]
(recipe not found or in draft status)

Snacks

2 protein shakes, 2 pieces of fruit & 2-3 boiled eggs.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

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How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. In the “Sets” 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 “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.

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