March Madness – Part 2

March Madness – Part 2

Week 2 of March Madness and I feel like we need to talk some science! A recent study by Ostendorf et al. found that of people who had recently lost a decent amount of weight, those who were more active (12000 steps a day) were better able to keep it off.

So our challenge to you this week is to up your steps, hit your sessions and just generally be active! We have some pretty good meals on the menu this week, firstly, who doesn’t love crumbed chicken.

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

Eggs on toast.

Lunch

DifficultyBeginner

Thigh Schnitz with Spicy Rice: Golden thigh fillet with beautifully spiced rice.

Prep Time5 minsCook Time15 mins
 1 kg Chicken thigh fillet
 3.50 cups Long grain white rice
 500 g Mixed peas, corn, capsicum
 250 g Diced onion
 1 Large egg
 1 Schnitzel mix - smoked paprika, onion & garlic
 2 tsp Chilli powder
 2 tsp Paprika
1

Place 3.5 cups of basmati 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 or so, checking the rice throughout).

2

Whisk the egg in a bowl and place the schnitzel crumb in a second bowl. Dip each thigh fillet into the egg and then into the crumb, covering it as much as possible. Place each fillet into a large pan and cook on medium-high heat until the fillets are cooked and the outside is golden-brown. Remove and leave to sit.

3

Brown the onion in a large pan, before adding the mixed vegetables, rice, chili, and paprika, stirring through evenly. Feel free to add extra spice!

4

Evenly distribute the rice and chicken into your containers.

4 Containers: 754 cal
5 Containers: 603 cal
6 Containers: 503 cal
7 Containers: 431 cal
8 Containers: 377 cal

Nutrition Facts

Servings 5


Amount Per Serving
Calories 603
% Daily Value *
Total Fat 16.5g26%
Total Carbohydrate 70.5g24%
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

 1 kg Chicken thigh fillet
 3.50 cups Long grain white rice
 500 g Mixed peas, corn, capsicum
 250 g Diced onion
 1 Large egg
 1 Schnitzel mix - smoked paprika, onion & garlic
 2 tsp Chilli powder
 2 tsp Paprika

Directions

1

Place 3.5 cups of basmati 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 or so, checking the rice throughout).

2

Whisk the egg in a bowl and place the schnitzel crumb in a second bowl. Dip each thigh fillet into the egg and then into the crumb, covering it as much as possible. Place each fillet into a large pan and cook on medium-high heat until the fillets are cooked and the outside is golden-brown. Remove and leave to sit.

3

Brown the onion in a large pan, before adding the mixed vegetables, rice, chili, and paprika, stirring through evenly. Feel free to add extra spice!

4

Evenly distribute the rice and chicken into your containers.

4 Containers: 754 cal
5 Containers: 603 cal
6 Containers: 503 cal
7 Containers: 431 cal
8 Containers: 377 cal

Thigh Schnitz with Spicy Rice

Dinner

DifficultyIntermediate

Chilli Kanga: Lean kangaroo mince complimented with mushrooms, brown rice, mixed vegetables and a mild chilli twist.

Prep Time5 minsCook Time15 mins
 1 kg Kangaroo mince
 3 cups Brown rice
 500 g Mixed peas, corn, capsicum
 35 g Old El Paso Chili spice mix
 400 g 4 Bean mix
 400 g Diced tomatoes
1

Place 3 cups of brown rice in a rice cooker or saucepan and add 6 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 kangaroo mince in a large pan.

3

Add the tomatoes and Chili mix and simmer for 5 minutes.

4

Add the 4 bean mix and vegetables and mix through.

5

Distribute the rice and mince mixture evenly into 4-8 seperate containers.

4 containers: 894 cal
5 containers: 716 cal
6 containers: 597 cal
7 containers: 512 cal
8 containers: 447 cal

Nutrition Facts

Servings 6


Amount Per Serving
Calories 597
% Daily Value *
Total Fat 7g11%
Total Carbohydrate 85g29%
Protein 48.5g97%

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 Kangaroo mince
 3 cups Brown rice
 500 g Mixed peas, corn, capsicum
 35 g Old El Paso Chili spice mix
 400 g 4 Bean mix
 400 g Diced tomatoes

Directions

1

Place 3 cups of brown rice in a rice cooker or saucepan and add 6 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 kangaroo mince in a large pan.

3

Add the tomatoes and Chili mix and simmer for 5 minutes.

4

Add the 4 bean mix and vegetables and mix through.

5

Distribute the rice and mince mixture evenly into 4-8 seperate containers.

4 containers: 894 cal
5 containers: 716 cal
6 containers: 597 cal
7 containers: 512 cal
8 containers: 447 cal

Chilli Kanga

Snacks

Nutbar, Thick shake, 1 Yopro.

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.

Leave a Comment