April Fools – Part 1

April Fools – Part 1

April first actually sums up the fitness world pretty well. 95% of people are going to stitch you up.

How do you beat April fools? You question things. You investigate. You stay woke.

That is what we are. A community that doesn’t just accept something because some dude with a 6-pack says it works.

So with that, let me explain this week’s training. We are going to be doing some heavy lifting for strength, some lengthy cardio for aerobic endurance and some high rep lifting for muscle endurance. All methods contribute to energy expenditure which ultimately drives fat loss!

For food this week lets enjoy some mouth-watering mongolian beef and some kanga skewers.

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.

Snacks

Banana, Chobani, protein bar.

Lunch

DifficultyBeginner

Kangaroo Skewers: Tender kangaroo with a side of rice and vegetables

Prep Time5 minsCook Time15 mins
 800 g K-ROO herb and garlic kebabs
 3.50 cups Dry white rice
 1 kg Mixed garden vegetables
1

Place 3.5 cups of white 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

Place the skewers in a large pan with the heat on high and brown each side. Kangaroo can get quite chewy if overcooked so don't be afraid to leave the inside a little rare.

3

Separate the rice, vegetables and kangaroo meat into each of the tubs. Feel free to add soy sauce or any other low sugar/fat sauce option to your dish.

4 Containers: 729 cals
5 Containers: 583 cals
6 Containers: 486 cals
7 Containers: 416 cals
8 Containers: 364 cals

Nutrition Facts

Servings 5


Amount Per Serving
Calories 583
% Daily Value *
Total Fat 3g5%
Total Carbohydrate 96g32%
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

 800 g K-ROO herb and garlic kebabs
 3.50 cups Dry white rice
 1 kg Mixed garden vegetables

Directions

1

Place 3.5 cups of white 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

Place the skewers in a large pan with the heat on high and brown each side. Kangaroo can get quite chewy if overcooked so don't be afraid to leave the inside a little rare.

3

Separate the rice, vegetables and kangaroo meat into each of the tubs. Feel free to add soy sauce or any other low sugar/fat sauce option to your dish.

4 Containers: 729 cals
5 Containers: 583 cals
6 Containers: 486 cals
7 Containers: 416 cals
8 Containers: 364 cals

Kangaroo Skewers

Dinner

DifficultyBeginner

Mongolian Beef Stir Fry: Tender beef mixed with rice noodles and veg

Prep Time5 minsCook Time10 mins
 1 kg Beef strips
 250 g Chang's Thai style rice noodles
 120 g Lee Kum Kee Mongolian lamb sauce
 1 kg Stir fry vegetables
 2 tsp Soy sauce
1

Place the rice noodles in a large bowl and submerge them in boiling water (from the kettle) for 10 minutes. Rinse in cold water and allow to sit.

2

Place the beef strips in a large pan on high heat. As they begin to cook, add the soy sauce and mix through.

3

Cook until desired tenderness is achieved before adding the Mongolian sauce and cooking for 1-2 minutes.

4

Reduce the heat and mix in the vegetables.

5

Separate the noodles and stir fry mix evenly into your containers.

4 Containers: 780
5 Containers: 624
6 Containers: 520
7 Containers: 446
8 Containers: 390

Nutrition Facts

Servings 5


Amount Per Serving
Calories 624
% Daily Value *
Total Fat 18g28%
Total Carbohydrate 53g18%
Protein 62.5g125%

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 Beef strips
 250 g Chang's Thai style rice noodles
 120 g Lee Kum Kee Mongolian lamb sauce
 1 kg Stir fry vegetables
 2 tsp Soy sauce

Directions

1

Place the rice noodles in a large bowl and submerge them in boiling water (from the kettle) for 10 minutes. Rinse in cold water and allow to sit.

2

Place the beef strips in a large pan on high heat. As they begin to cook, add the soy sauce and mix through.

3

Cook until desired tenderness is achieved before adding the Mongolian sauce and cooking for 1-2 minutes.

4

Reduce the heat and mix in the vegetables.

5

Separate the noodles and stir fry mix evenly into your containers.

4 Containers: 780
5 Containers: 624
6 Containers: 520
7 Containers: 446
8 Containers: 390

Mongolian Beef Stir Fry

In-gym training plan.

Try and hit all 5 of the sessions!

Tap on the exercise name to see an illustration and description!

Scroll to the very bottom of this page for detailed instructions.

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Push up2,3,315-20-1
2Bench press3,4,53-2
3Push press3,4,45-1.5
4Incline dumbbell press3,3,48-1
5Barbell front raise3,3,410-1
6Skull crusher3,3,410-1
7Tricep push up3,4,410-1
TUESDAY
1ACrab walk310m (e/w)--
1BSumo squat (bodyweight)310-1
2Squat3,4,53-2
3Deadlift3,4,45-1.5
4AHyperextension3,3,410--
4BCalf raise3,3,415-1
5Weighted crunch3,4,430-1
WEDNESDAY
1ASkipping3,4,560s-30s
1BPlank3,4,545s-
2Run2,2,35x100m25:202
3Rower4,5,6250m30s between efforts2
4Bike3,4,520 calories30s between efforts2
THURSDAY
1Chin up3,4,4MAX-1.5
2Bench press3,4,43-2
3Seated cable row3,4,48-1.5
4AIncline dumbbell row3,3,48--
4BIncline fly3,3,48-1.5
5Adumbbell close-grip press3,3,410--
5BDumbbell curl3,3,410-1
6Rope curl3,4,412-1
FRIDAY
1Walking lunge2,3,320m-1
2Deadlift3,4,43-2
3Squat3,4,43-2
4Bulgarian split squat3,3,48-2
5ARDL3,3,48--
4BDonkey calf raise3,3,415-1
6Weighted crunch3,4,420-1

At-home training plan.

Try and hit all 5 of the sessions!

Tap on the exercise name to see an illustration and description!

Scroll to the very bottom of this page for detailed instructions.

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Push up2,3,315-20-1
2Dumbbell press3,4,515-2
3Dumbbell push press3,4,410-1.5
4Incline dumbbell press3,3,412-1
5Dumbbell front raise3,3,415-1
6Dumbbell skull crusher3,3,410-1
7Tricep push up3,4,410-1
TUESDAY
1ACrab walk310m (e/w)--
1BSumo squat (bodyweight)310-1
2Dumbbell goblet squat3,4,512-2
3Dumbbell RDL3,4,412-1.5
4AStep up3,3,412 (e/l)--
4BCalf raise3,3,415-1
5Weighted crunch3,4,430-1
WEDNESDAY
1ASkipping3,4,560s-30s
1BPlank3,4,545s-
2Run2,2,35x100m25:202
3Jog13km-2
THURSDAY
1Push up2,3,315-20-1
2Dumbbell press3,4,515-2
3Dumbbell push press3,4,410-1.5
4Incline dumbbell press3,3,412-1
5Dumbbell front raise3,3,415-1
6Dumbbell skull crusher3,3,410-1
7Tricep push up3,4,410-1
FRIDAY
1ACrab walk310m (e/w)--
1BSumo squat (bodyweight)310-1
2Dumbbell goblet squat3,4,512-2
3Dumbbell RDL3,4,412-1.5
4AStep up3,3,412 (e/l)--
4BCalf raise3,3,415-1
5Weighted crunch3,4,430-1

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