March Madness – Part 2

Week 2 of March Madness and I feel like we need to talk some science!

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

[cooked-recipe id="5655"]
(recipe not found or in draft status)

Snacks

Nutbar, Thick shake, 1 Yopro.

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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