April Fools – Part 2

April Fools – Part 2

On the menu this week we’ve got pie, shepherds pie. If you haven’t tried turkey burgers, well you’re missing out! As always week 2 training means a step up in volume and intensity. Push up the weights and make a conscious effort to really win each session.

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

HP yoghurt, muesli & berries.

Snacks

1 Banana, 10g almonds & Aussie bodies HPLC bar.

Lunch

DifficultyBeginner

Turkey Burgers: A lean, tasty batch that can be dressed up with a sauce of your choice!

Prep Time15 minsCook Time15 mins
 1 kg Turkey Mince
 1 Brown Onion
 2 Eggs
 2 pinches Paprika
 1 pinch Salt and Pepper
 2 Sweet Potato
 500 g Peas, Carrots and Corn (Frozen)
 1 Broccoli
1

Preheat oven to 200 degrees.

2

Place mince, diced onion and spices including salt and pepper in a large bowl.

3

Add eggs to mix and combine so everything sticks together. Let it sit covered in the fridge while you prepare the other ingredients.

4

Chop the sweet potato into wedges, coat with a light drizzle of olive oil and some salt. Place in oven until golden, approximately 20 minutes.

5

In a medium saucepan or a steamer, place the peas, carrots, corn and broccoli in until they are heated through.

6

Divide your ingredients evenly into your desired amount of containers.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 482.4
% Daily Value *
Total Fat 14g22%
Total Carbohydrate 34g12%
Protein 48.2g97%

* 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 Turkey Mince
 1 Brown Onion
 2 Eggs
 2 pinches Paprika
 1 pinch Salt and Pepper
 2 Sweet Potato
 500 g Peas, Carrots and Corn (Frozen)
 1 Broccoli

Directions

1

Preheat oven to 200 degrees.

2

Place mince, diced onion and spices including salt and pepper in a large bowl.

3

Add eggs to mix and combine so everything sticks together. Let it sit covered in the fridge while you prepare the other ingredients.

4

Chop the sweet potato into wedges, coat with a light drizzle of olive oil and some salt. Place in oven until golden, approximately 20 minutes.

5

In a medium saucepan or a steamer, place the peas, carrots, corn and broccoli in until they are heated through.

6

Divide your ingredients evenly into your desired amount of containers.

Turkey Burgers

Dinner

DifficultyIntermediate

Shepard's Pie: A hearty & balanced meal. This will fill you up.

Prep Time10 minsCook Time20 mins
 1 kg Lean Beef Mince
 1 Onion (diced)
 2 Garlic Cloves (crushed)
 3 Sweet Potato (medium sized)
 300 g Peas, Carrots, Corn
 1 cup Mushrooms
 3 tbsp Tomato Paste
 2 tbsp Worcestershire Sauce
 2 tbsp Olive Oil
 1 cup Cheese
1

Preheat the oven to 180F

2

Prepare baking dish by greasing around the edges. Put aside.

3

Preheat a large frying pan with a drizzle of oil. Add garlic and onion, stirring constantly, until the onion is transparent.

4

Meanwhile, bring a large pot to the boil. Add the chopped sweet potato.

5

Add the mince to the frying pan and stir frequently until meat has browned.

6

Add the peas, carrots and corn mix, and mushrooms. Add the Worcestershire sauce and tomato paste. Let simmer for 10 minutes, stirring occasionally.

7

If sweet potato is soft to touch with fork, take off the heat. Drain potato in a strainer and place back in pot.
Mash the sweet potato until there are no lumpy bits (you can add a bit of milk or butter to help with this).

8

Pour the meat mixture into the bottom of prepared baking dish.
Spoon sweet potato on top of the meat and spread evenly over.

9

Sprinkle cheese on top to cover.
Add slices of tomato to garnish.

10

Bake for 20-25 minutes or until cheese is golden on top of pie.

11

Take out of oven and enjoy! Divide your ingredients evenly into your desired amount of containers.

Nutrition Facts

Servings 5


Amount Per Serving
Calories 545
% Daily Value *
Total Fat 13.4g21%
Total Carbohydrate 30.2g11%
Protein 22.8g46%

* 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 Lean Beef Mince
 1 Onion (diced)
 2 Garlic Cloves (crushed)
 3 Sweet Potato (medium sized)
 300 g Peas, Carrots, Corn
 1 cup Mushrooms
 3 tbsp Tomato Paste
 2 tbsp Worcestershire Sauce
 2 tbsp Olive Oil
 1 cup Cheese

Directions

1

Preheat the oven to 180F

2

Prepare baking dish by greasing around the edges. Put aside.

3

Preheat a large frying pan with a drizzle of oil. Add garlic and onion, stirring constantly, until the onion is transparent.

4

Meanwhile, bring a large pot to the boil. Add the chopped sweet potato.

5

Add the mince to the frying pan and stir frequently until meat has browned.

6

Add the peas, carrots and corn mix, and mushrooms. Add the Worcestershire sauce and tomato paste. Let simmer for 10 minutes, stirring occasionally.

7

If sweet potato is soft to touch with fork, take off the heat. Drain potato in a strainer and place back in pot.
Mash the sweet potato until there are no lumpy bits (you can add a bit of milk or butter to help with this).

8

Pour the meat mixture into the bottom of prepared baking dish.
Spoon sweet potato on top of the meat and spread evenly over.

9

Sprinkle cheese on top to cover.
Add slices of tomato to garnish.

10

Bake for 20-25 minutes or until cheese is golden on top of pie.

11

Take out of oven and enjoy! Divide your ingredients evenly into your desired amount of containers.

Shepard’s Pie

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.

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