Food Is Our Valentine – Part 2

Food Is Our Valentine – Part 2

Food Is Our Valentine – Part 2

Just like that, we’re in the last week of February. Play time is well and truly over, it’s now time to get in a solid routine and begin smashing PR’s.
This week we would like to get some feedback on how many of you are truly committed to this system. How many of you are hitting all of your meals and sessions, Monday to Friday?

We are in the process of building one hell of a community and we want to become more interactive with our members. We love hearing about your progress and answering questions about the plans, so continue sending them through.

Anyway, back to the good stuff. We’ve got a little funky in the kitchen this week and gone with some not-so-normal recipes. That being said, they taste great and the macros are spot on, so really, we don’t care what Gordon Ramsay has to say.

Week 2 of training is always a good week, the body should feel refreshed and ready to put the gas on the volume. Put the foot on the gas and let’s make some gainzzzz.

Feel free to reach out to us at any time via our 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

Cereal + protein shake

Lunch

DifficultyBeginner

Chicken Fri Ri: Healthy fried rice with honey soy chicken skewers

Prep Time5 minsCook Time15 mins
 1 kg Chicken skewers
 3.50 cups Basmati white rice
 1 kg Mixed corn, peas and carrot
 1 Onion
 3 Eggs
 1 tbsp Garlic salt
 4 tbsp Low sodium soy sauce
 4 tbsp Oyster sauce
1

Place 3.5 cups of long grain 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

Whilst the rice is cooking, take this time to cook the chicken skewers in a pan or on the BBQ. At the same time, whisk the 3 eggs and scramble them in a small pan before placing them to the side.

3

Once cooked, place the rice in the fridge for 5 minutes. During this time, dice the onion and move it and the mixed vegetables into a large pan to cook on medium heat for 5 minutes. Add the garlic salt during this time.

4

Add the rice to the pan, along with the egg, soy sauce and oyster sauce. Mix well and allow to cook for 5 minutes.

5

Distribute the rice mixture and the kebab meat evenly into your containers.

4 Containers: 906 cal
5 Containers: 725 cal
6 Containers: 604 cal
7 Containers: 518 cals
8 Containers: 453 cals

Nutrition Facts

Servings 6


Amount Per Serving
Calories 604
% Daily Value *
Total Fat 16g25%
Total Carbohydrate 75g25%
Protein 40g80%

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 Chicken skewers
 3.50 cups Basmati white rice
 1 kg Mixed corn, peas and carrot
 1 Onion
 3 Eggs
 1 tbsp Garlic salt
 4 tbsp Low sodium soy sauce
 4 tbsp Oyster sauce

Directions

1

Place 3.5 cups of long grain 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

Whilst the rice is cooking, take this time to cook the chicken skewers in a pan or on the BBQ. At the same time, whisk the 3 eggs and scramble them in a small pan before placing them to the side.

3

Once cooked, place the rice in the fridge for 5 minutes. During this time, dice the onion and move it and the mixed vegetables into a large pan to cook on medium heat for 5 minutes. Add the garlic salt during this time.

4

Add the rice to the pan, along with the egg, soy sauce and oyster sauce. Mix well and allow to cook for 5 minutes.

5

Distribute the rice mixture and the kebab meat evenly into your containers.

4 Containers: 906 cal
5 Containers: 725 cal
6 Containers: 604 cal
7 Containers: 518 cals
8 Containers: 453 cals

Chicken Fri Ri

Dinner

DifficultyIntermediate

Burger Chunk Bol: A chunky, tomato tasting spin on the classic spag bol.

Prep Time8 minsCook Time15 mins
 227 g Cherry Tomatoes
 500 g Dolmio - Original Bolognese (Pasta Sauce)
 60 g Baby Leaf Spinach
 375 g Zafarelli - Pasta
 1 kg Australian Grasslands - Grass Fed Beef Burgers
1

Heat a large pan, before spreading a tablespoon of olive oil evenly throughout its surface.

2

Bring a large pot to the boil, before adding your pasta to the pot. Set a timer for 10 minutes, stirring and checking throughout.

3

Add your burgers to the pan, turning evenly and heating until the meat is browned.

4

Slice your cherry tomatoes into halves, then set them aside to use later.

5

Remove your burgers from the pan, then place them on a plate. Cut the burgers into 8 pieces each.

6

Add your sliced cherry tomatoes and baby spinach to the pan stirring evenly until the spinach is approx 1/5 of its original size.

7

Add the sliced burger chunks back to the pan, before adding your pasta sauce. Turn the pan down to a simmer and mix through evenly.

8

Divide your now cooked pasta evenly into containers, then add the contents of the pan on top.

4 containers: 783 cal
5 containers: 626 cal
6 containers: 522 cal
7 containers: 447 cal
8 containers: 391 cal

Nutrition Facts

Servings 5


Amount Per Serving
Calories 626
% Daily Value *
Total Fat 14.4g23%
Total Carbohydrate 75.2g26%
Protein 46.4g93%

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

 227 g Cherry Tomatoes
 500 g Dolmio - Original Bolognese (Pasta Sauce)
 60 g Baby Leaf Spinach
 375 g Zafarelli - Pasta
 1 kg Australian Grasslands - Grass Fed Beef Burgers

Directions

1

Heat a large pan, before spreading a tablespoon of olive oil evenly throughout its surface.

2

Bring a large pot to the boil, before adding your pasta to the pot. Set a timer for 10 minutes, stirring and checking throughout.

3

Add your burgers to the pan, turning evenly and heating until the meat is browned.

4

Slice your cherry tomatoes into halves, then set them aside to use later.

5

Remove your burgers from the pan, then place them on a plate. Cut the burgers into 8 pieces each.

6

Add your sliced cherry tomatoes and baby spinach to the pan stirring evenly until the spinach is approx 1/5 of its original size.

7

Add the sliced burger chunks back to the pan, before adding your pasta sauce. Turn the pan down to a simmer and mix through evenly.

8

Divide your now cooked pasta evenly into containers, then add the contents of the pan on top.

4 containers: 783 cal
5 containers: 626 cal
6 containers: 522 cal
7 containers: 447 cal
8 containers: 391 cal

Burger Chunk Bol

Snacks

Banana, chobani, protein bar.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

Day
#
Exercise
Sets
Reps
Tempo
Rest
1WWall shoulder circles2,2,25 (e/s)--
WPush ups2,2,210
WBW rows2,2,210
1Bench press4,5,534X12
2Military press3,4,451132
3Band resisted chest dip3,4,461221.5
4DB decline flys3,3,4103111.5
5Overhead rope extension3-4121131
6V-bar push down3-4121221
7Close grip push up (on handles)3-4103211
2WMonster lunge (slow)3,3,315m--
WSL toe touches (slow)3,3,38
WSkipping3,3,330s
1Box squat3,4,553X12
2Back extensions3,4,4103111.5
3ALeg press3,3,481141
3BSL hamstring raise3,4,48 (e/l)123
4SL donkey calf raise3,4,48 (e/l)1131
5SL seated calf raise3,3,48 (e/l)1131
3WFoam roll15 min--
WWalking lunge (slow)215m
WLateral lunge (slow)28
WJefferson curl (slow)25
1Jog12kmMed-
2Run1,2,25x200m-30s
3Row2,2,32x250m-30s
4Ropes1,2,25x20sec-20s
5AWeighted crunch3,3,420-2
5BHanging leg raise3,3,410-
4WDB internal, external rotations310--
WBand shoulder rolls315
WBand pull-apart315
1Barbell row4,5,561X22
2Incline dumbbell neutral press4,4,563111.5
3Pull upsFOR TIME50--
4Push up3,4,4123111
5SA dumbbell row3,3,48 (e/a)1141
6EZ curl3-4121231
7Hammer curl3-4121231
5WFoam roll15 min--
WWalking lunge (slow)215m
WLateral lunge (slow)28
WJefferson curl (slow)25
1Sumo deadlift3,4,551132
2ASingle leg half squat3,4,48 (e/l)3111.5
2BSL Hamstring curl (cable)3,4,48 (e/l)113
3ABulgarian split squat3,3,46 (e/l)3111
3BStanding calf raise3,3,410124
4Kneeling woodchops (cable)3,3,410 (e/s)1131
5Ab rollout3,3,464111

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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