True Blue Aussie Work – Part 3

True Blue Aussie Work – Part 3

True Blue Aussie Work – Part 3

Week 3 rolls around so quickly! This is the week that requires you to put in the extra effort, this is where you make big improvements and earn next weeks recovery.

On the menu this week is one of my all-time favourites in Beef Rogan Josh, it doesn’t get much better than Indian cuisine. The second meal is a beautiful Satay Turkey dish.

Feel free to reach out to us at any time via our app, Facebook or our Instagram, 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.

We have some really big changes coming out in the next 10 days. A completely re-designed app, with a ton of new features that will help you track your goals, plus add a little flexibility to our plans. You’ll finally have help tailoring your meals to your goals, and accessing our recipe database from past weeks.

Get prepared and lets hit the week.

Your Meals

Breakfast

100-200g of Chobani vanilla yoghurt, 50-100g of frozen raspberries, 10-30g of almonds.

Lunch

DifficultyIntermediate

Beef Rogan Josh: A clean5 spin on the Indian classic!

Prep Time5 minsCook Time10 mins
 800 g Sharwood's Rogan Josh simmer sauce
 1 kg 5-star mince
 168 g Coles sundried tomatoes
 100 g Diced onion
 3.50 cups Dry jasmine rice
 500 g Broccoli
1

Place 3.5 cups of jasmine rice in a rice cooker or saucepan and add 3.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Place mince in a large pan, turn the heat to high and cook until browned. Once brown, add the diced onion to the pan and allow to cook for 3-5 minutes.

3

Add the simmer sauce to the pan before adding the sundried tomatoes and broccoli. Allow all ingredients to simmer for another 5-10 minutes on low heat.

4

Distribute the jasmine rice into each of your containers and add the mince mixture on top.

4 Containers: 920.75 cal
5 Containers: 736.6 cal
6 Containers: 613 cal
7 Containers: 526 cal
8 Containers: 460 cal

Nutrition Facts

Servings 6


Amount Per Serving
Calories 613
% Daily Value *
Total Fat 20g31%
Total Carbohydrate 61g21%
Protein 43g86%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 800 g Sharwood's Rogan Josh simmer sauce
 1 kg 5-star mince
 168 g Coles sundried tomatoes
 100 g Diced onion
 3.50 cups Dry jasmine rice
 500 g Broccoli

Directions

1

Place 3.5 cups of jasmine rice in a rice cooker or saucepan and add 3.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Place mince in a large pan, turn the heat to high and cook until browned. Once brown, add the diced onion to the pan and allow to cook for 3-5 minutes.

3

Add the simmer sauce to the pan before adding the sundried tomatoes and broccoli. Allow all ingredients to simmer for another 5-10 minutes on low heat.

4

Distribute the jasmine rice into each of your containers and add the mince mixture on top.

4 Containers: 920.75 cal
5 Containers: 736.6 cal
6 Containers: 613 cal
7 Containers: 526 cal
8 Containers: 460 cal

Beef Rogan Josh

Dinner

DifficultyIntermediate

Satay Turkey: Tasty turkey mince covered in a thick satay sauce with green beans and basmati rice.

Prep Time5 minsCook Time15 mins
 1 kg Turkey mince
 4 cups Basmati rice (dry)
 500 g Green beans
 500 g Satay chicken stir fry sauce
1

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).

2

Brown the turkey mince in a large pan.

3

Add the satay sauce and green beans to the pan, mix well and leave for 5 minutes.

4

Distribute the rice and mince mix evenly into your containers.

4 containers: 1098 cal
5 containers: 868 cal
6 containers: 723 cal
7 containers: 620 cal
8 containers: 549 cal

Nutrition Facts

Servings 6


Amount Per Serving
Calories 723
% Daily Value *
Total Fat 15g24%
Total Carbohydrate 100g34%
Protein 47g94%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 kg Turkey mince
 4 cups Basmati rice (dry)
 500 g Green beans
 500 g Satay chicken stir fry sauce

Directions

1

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).

2

Brown the turkey mince in a large pan.

3

Add the satay sauce and green beans to the pan, mix well and leave for 5 minutes.

4

Distribute the rice and mince mix evenly into your containers.

4 containers: 1098 cal
5 containers: 868 cal
6 containers: 723 cal
7 containers: 620 cal
8 containers: 549 cal

Satay Turkey

Snacks

2-4 boiled eggs, 1-2 oat/muesli bars, 1 protein shake.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Block bench press (4 inch)4,4,561112
2Military press3,4,482
3Incline dumbbell press3,3,4151.5
4AFull range cable front raise3,3,4151.5
4BUpright row3,4,415-
5Rope pull-down3,4,4201
6Tricep push up2,3,3max-1
21Bike110 minutesmedium-
2Run2,3,4800mfor time1.5
3Rower2,3,3530:152
4ASkipping1,2,3360:151
4BRussian twist1,2,3330:15-
31Deadlift4,4,552
2Power row3,4,462
3Cable pull apart3,3,4151
4Single arm cable row3,3,420 (e/a)1
5Incline curl3,3,420 (e/a)1
6AEZ curl3,3,4101131
6BWeighted crunch420-
41Box squat3,4,561112
2Static lunge3,4,48 (e/l)1.5
4ASingle leg deadlift3,3,48 (e/l)1.5
4BBW donkey calf raise3,3,4max-
5Rower1,2,31000m1.5
51Neutral grip pull up3,4,582
2Bench press3,4,462
3ABarbell row3,3,4151.5
3BWide-hand push up3,3,420-
4ADumbbell farmers carry3,3,445sec1
4BEZ front raise3,3,412-
5AEZ curl3,4,4301
5BV-bar push down3,4,412-

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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