March Madness – Part 1

March Madness – Part 1

FOOTY IS BACK. I’m not sure if everyone is excited by that, but we certainly are!

This weeks training contains plenty of ISOMETRICS. Isometrics are muscle contractions that occur without changing the muscle length. So in simple terms, we will be pausing for 2 seconds with most of our lifts. What does this achieve? Tension, the ability to create explosive force from a paused position and it also strengthens our muscles in their lengthened position. Gains and power, that’s what we like.

On the menu, this week is a Thai green curry variation and a chicken basmati burrito! Feedback on the recipes has been great so far! Simplicity is the key to consistency and we will continue to stick by this motto!
Enjoy your week and hit some PRs!!!

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

High protein yoghurt, muesli and berries

Lunch

DifficultyIntermediate

Thai Green P&C Curry: A little bit of spice for the thai lovers out there.

Prep Time10 minsCook Time30 mins
 1 kg Diced chicken breast
 1.50 kg White potatoes
 1 kg Green beans
 210 g Five tastes Green curry paste
 800 ml Coconut milk
 2 tsp Fish oil
1

Start by slicing up the chicken breast (if bought whole) and peeling and dicing the potatoes.

2

Submerge the diced potatoes in a pot of cold water and add a couple of pinches of salt. Bring the pot to the boil before turning to medium heat and leaving for 5-10 minutes. Be sure to check on the potatoes to ensure they do not get too soft.

3

Whilst the potatoes are on the stove, add the chicken breast to a large pan, add some salt and pepper and cook through.

4

Once the potatoes are cooked (soft, but not falling apart), add them to the pan with the chicken breast. Mix the green curry paste through the chicken and potatoes and allow to cook for 1-2 minutes.

5

Mix the coconut milk, fish oil and green beans in before leaving to simmer for 10-15 minutes.

6

Distribute the mixture into your desired amount of tubs.

4 Containers: 848 cal
5 Containers: 678 cal
6 Containers: 565 cal
7 Containers: 484.5 cals
8 Containers: 424 cals

Nutrition Facts

Servings 6


Amount Per Serving
Calories 565
% Daily Value *
Total Fat 20g31%
Total Carbohydrate 45g15%
Protein 51g102%

* 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 Diced chicken breast
 1.50 kg White potatoes
 1 kg Green beans
 210 g Five tastes Green curry paste
 800 ml Coconut milk
 2 tsp Fish oil

Directions

1

Start by slicing up the chicken breast (if bought whole) and peeling and dicing the potatoes.

2

Submerge the diced potatoes in a pot of cold water and add a couple of pinches of salt. Bring the pot to the boil before turning to medium heat and leaving for 5-10 minutes. Be sure to check on the potatoes to ensure they do not get too soft.

3

Whilst the potatoes are on the stove, add the chicken breast to a large pan, add some salt and pepper and cook through.

4

Once the potatoes are cooked (soft, but not falling apart), add them to the pan with the chicken breast. Mix the green curry paste through the chicken and potatoes and allow to cook for 1-2 minutes.

5

Mix the coconut milk, fish oil and green beans in before leaving to simmer for 10-15 minutes.

6

Distribute the mixture into your desired amount of tubs.

4 Containers: 848 cal
5 Containers: 678 cal
6 Containers: 565 cal
7 Containers: 484.5 cals
8 Containers: 424 cals

Thai Green P&C Curry

Dinner

DifficultyBeginner

Chicken Basmati Burrito: One of our quickest recipes yet. This is lean muscle meal prep at it's finest, and at it's cheapest!

Prep Time5 minsCook Time10 mins
 4 cups Basmati Rice
 1 kg Diced Chicken Breast
 2 Tomatoes
 60 g Baby Leaf Spinach
 210 ml Oyster Sauce
 5 Helga - Lower Carb Wholemeal Wraps
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

Heat a large pan, and coat the surface with olive oil. Add your diced chicken breast to the surface of the pan, mixing through until the chicken is browned. Once the chicken is browned, add your spinach to the pan, until it shrinks to approx 1/5 of its original size.

3

Add the Oyster sauce to the pan, mixing it through and ensuring the chicken is well covered.

4

Dice your tomatoes into small squares.

5

Cover the base of your containers or bowl with the low carb wrap, shape the wrap to the inside of the container.

6

Add the contents of the pan on one side of the wrap, before adding the rice to the other side. Add your diced tomato on top, before adding a scoop of sour cream if you wish. For extra flavour, add some grated cheese to the top, then microwave for a short time to melt.

Distribute the mixture into your desired amount of tubs.

4 containers: 717 cal
5 containers: 573 cal
6 containers: 478 cal
7 containers: 409 cal
8 containers: 358 cal

Nutrition Facts

Servings 5


Amount Per Serving
Calories 573
% Daily Value *
Total Fat 7.8g12%
Total Carbohydrate 62.4g21%
Protein 55.2g111%

* 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

 4 cups Basmati Rice
 1 kg Diced Chicken Breast
 2 Tomatoes
 60 g Baby Leaf Spinach
 210 ml Oyster Sauce
 5 Helga - Lower Carb Wholemeal Wraps

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

Heat a large pan, and coat the surface with olive oil. Add your diced chicken breast to the surface of the pan, mixing through until the chicken is browned. Once the chicken is browned, add your spinach to the pan, until it shrinks to approx 1/5 of its original size.

3

Add the Oyster sauce to the pan, mixing it through and ensuring the chicken is well covered.

4

Dice your tomatoes into small squares.

5

Cover the base of your containers or bowl with the low carb wrap, shape the wrap to the inside of the container.

6

Add the contents of the pan on one side of the wrap, before adding the rice to the other side. Add your diced tomato on top, before adding a scoop of sour cream if you wish. For extra flavour, add some grated cheese to the top, then microwave for a short time to melt.

Distribute the mixture into your desired amount of tubs.

4 containers: 717 cal
5 containers: 573 cal
6 containers: 478 cal
7 containers: 409 cal
8 containers: 358 cal

Chicken Basmati Burrito

Snacks

Chia pod, yoghurt & fruit, 1 protein bar

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Push up2,3,315-201
2Bench press3,4,551212
3ASingle arm row3,4,48 (e/a)121-
3BDumbbell front raise3,4,410 (e/a)1211
4AIncline fly3,3,412121-
4BUpright row3,3,4121211
5APreacher curl4-515121-
5BTricep push up4-515-1
TUESDAY
1AWalking lunge2,3,320m-
1BSingle leg hip thrust2,3,310 (e/l)1
2Box squat3,4,551212
3Barbell hip thrust3,4,581211.5
4ALateral lunge3,3,410 (e/s)121-
4BHamstring curl3,3,4151211
5Single leg donkey calf raise4-512 (e/l)1211
WEDNESDAY
1ASkipping3,4,560s30s
1BPlank45s
2ABox jump3,4,561
2BSide plank20s (e/s)
3ABike3,4,51km1
3BAb roll out8
4Run12kmAFAP-
THURSDAY
1Chin up3,4,5MAX1.5
2Incline press3,4,561212
3ADumbbell press3,4,410121-
3BT-bar row3,4,4101211
4ASeated military press3,3,412121-
4BFace pull3,3,4121211
5ASingle arm Band pull down4-515121-
5BHammer curl4-5121211
FRIDAY
1ACrab walk2,3,320m (e/w)-
1BWall sit2,3,360s1
2RDL3,4,551312
3Front squat3,4,561212
4AStep up3,3,410--
4BClam with band resistance3,3,412 (e/s)1311
5Seated calf raise4-5121211

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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