Food Is Our Valentine – Part 1

Forget the chocolates, we all know what your loved one really wants.. a home-cooked clean 5 meal. This week you can treat them (or just yourself) to beautiful spicy spag and smokey BBQ tenders.

Forget the chocolates, we all know what your loved one really wants.. a home-cooked clean 5 meal.

This week you can treat them (or just yourself) to beautiful spicy spag and smokey BBQ tenders.

We have made some major updates to The Clean 5 App. It now allows you to ‘build your day’ in the ‘meal planner’ tab in your app, adding your meals and snack choices to fill your caloric needs. First, you’ll need to calculate your caloric needs in the ‘calorie calculator’.

As for this training block, it is going to be brutal. Eccentric tempos are full on! Focusing on the “lowering” phase of the lift has significant benefits to muscle strength and size as well as body control. Get after your sessions and let’s continue to grow!

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.

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

[cooked-recipe id="5802"]
(recipe not found or in draft status)

Dinner

[cooked-recipe id="5801"]
(recipe not found or in draft status)

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 👉

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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.
  7. ‘W’ at the top of the plan means warm up.

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