90 Day Shift, Shape & Sustain - 7 Day Taster Plan - Male by TheBodyCoach

90 DAY SHIFT, SHAPE & SUSTAIN 7 DAY TASTER PLAN

JOE WICKS

PHOTO: MAJA SMEND

INTRODUCTION

DEAR LEAN WINNER! Thank you so much for signing up to the 90 Day SSS Taster Plan. Over the next 7 days you will get an insight into the type of delicious meals and training I use as part of cycle one of the plan.

The Taster plan is all about igniting a serious fat burn with the use of intense cardio. Then you refuel with quality carbohydrates when needed and spend the remaining parts of the day enjoying tasty reduced carbohydrate meals rich in good quality fats and lean protein sources. In a nutshell this means:

• You will be eating THREE main meals per day and TWO snacks • On days where you are training you will have TWO main meals from the reduced carbohydrate menu and ONE main meal from the carbohydrate refuel menu as well as TWO snacks (snacks remain the same regardless of whether you are training or not)

• On rest days you will have THREE main meals from the reduced carbohydrate menu as well as TWO snacks JOE WICKS

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INTRODUCTION

It is important that you understand this Taster Plan is not in anyway tailored like the 90 Day SSS Plan would be. With the fully printable 90 day plan I use a set menu of recipes and accurately tailor the calories and macronutrients (carbohydrates, fats and proteins) to each client who signs up. This is how I get incredible fat loss results for everyone who signs up. This taster plan is to be used as a guide and an insight into my ethos to kick start your journey towards getting in the best shape of your life! If you have a question about the Taster Plan you can visit our client FAQ section on my website www.thebodycoach.co.uk/clientfaqs/ I wish you all the best with the Taster Plan and hope you enjoy it.

Joe Wicks - THE BODYCOACH

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KEY FEATURES

90 DAY SHIFT SHAPE & SUSTAIN TASTER PLAN MEAL FREQUENCY

FOOD PREPARATION

WEIGHT

Each day you consume three main meals and

I have always said that good organisation and

When it comes to the measured weight of food

two snacks. On days when you train you also

preparation is the key to getting the body you

please note that unless specified the weight

have a protein drink included in your post

want. These recipes don’t mean hours in the

detailed on your plan refers to UNCOOKED/RAW

workout refuel (optional). Meals are to be

kitchen, but some of them do take longer than

weight.

consumed at a time that suits you – this plan

others. I recommend making meals in large

With grains i.e. rice, the ratio for uncooked to

must fit around your own lifestyle.

batches, as most cooked meat will keep well in

cooked is 1:3 but this will be specified where

Meal frequency has no effect on your metabolic

the fridge for 2–3 days.

applicable (so 50g uncooked rice makes 150g

rate or fat loss. Simply make sure you consume

You can also freeze some recipes and place the

when cooked). Vegetables, meat, poultry and

all of the meals at some point during the day.

frozen meal(s) in the fridge the night before

fish are always uncooked unless specified.

You can even combine snacks or meals together

to defrost. Most are ready in 5–10 mins the

if it makes it easier.

next day! Doing both of these will make eating correctly much easier and you will find you are less likely to stray from your plan.

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KEY FEATURES

SUPPLEMENTATION

HIIT CARDIO

HOW TO WARM UP AND COOL DOWN

You will notice I have recommended the use

Fasted High Intensive Interval Training is the

WARM UP – DYNAMIC STRETCHING

of MYPROTEIN supplements BUT these are not

type of cardio I recommend in the Taster Plan –

Make sure your warm up is specific to the

compulsory if you don’t want them – although

I suggest you do no other form of training.

exercise you are about to carry out. For example

they can enhance results by aiding with repair

If you do decide you want to use a very intense

if you are about to do treadmill sprints be sure

and recovery. I have chosen MYPROTEIN because

class as your HIIT that is fine.

to walk or slow jog (depending on fitness)

it ticks every box including price, ingredients

I recommend doing it in the morning fasted

before carrying out your sprint. Dynamic

and taste. I highly rate their products and if you

to maximise fat loss results but if you can’t

stretching means you are priming your muscles

use the MYPROTEIN button on my website you

then don’t worry – HIIT is effective at any time

and joints before fully exerting yourself.

will be directed to my dedicated landing page

of day. Just make sure your meal prior to the

which has all the products featured in the plan

session is consumed no later than 2 hours

and where you can benefit from my unique 8%

before to ensure food has started to digest.

It’s really important to cool down after a HIIT

discount by using the code COACHUK.

This decreases the risk of a stitch. HIIT cardio is

session to avoid the risk of injury and allow

incredible for both fat loss and fitness as well

your body to recover quickly. Please use this

as increasing your metabolic rate. It is more

link which will provide you with a full list of

than enough to create a calorie deficit and get

stretches for every muscle group:

your body burning fat.

www.bodybuilding.com/exercises/

COOL DOWN – STATIC STRETCHING

FYI in cycle two and three of the 90 Day SSS Plan we start to incorporate weight training combined with HIIT cardio.

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INTRODUCTION TO HIIT

90 DAY SHIFT SHAPE & SUSTAIN TASTER PLAN HIIT (High Intensity Interval Training) is an integral part of all three cycles in the plan.

HIIT is a specialised form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low-to-moderate intensity exercise. By briefly pushing yourself beyond the upper end of your aerobic exercise zone, HIIT offers you several advantages that the low intensity cardio doesn’t and takes a fraction of the time.

WATCH INTRODUCTION TO HIIT

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INTRODUCTION TO HIIT

Its main purpose is to improve fitness, melt away fat and increase the amount of calories you burn post-workout – this is known as the afterburn which ramps up your metabolic rate, sometimes for up to 18 hours!

The great thing about my 90 DAYSSS Plan is that you get to choose the method of HIIT you enjoy the most. It can be applied to any piece of cardio equiment at the gym such as the bike, treadmill, boxing bag, cross trainer, rower etc. If you do not belong to a gym then you can use body weight exercises such as mountain climbers, burpees, star jumps and sprinting on the spot. The key here is to elevate your heart rate as much as possible. Alternatively if you do enjoy classes such as cross fit, body pump, spin or circuits these will also count as a HIIT session so feel free to add them in to your training. Remember it’s one or the other DO NOT do two sessions in a day.

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INTRODUCTION TO HIIT

Your HIIT sessions will be performed 4-5 times per week and should last no longer than 25 mins with an additional 5 min warm up and 5 min cool down. This may not seem like enough to you but trust me, if you train hard enough it really is enough to melt your body fat. On the next page you will see a couple of examples of HIIT videos from cycle one of the 90 Day SSS Plan. You do not need to be a member of a gym to burn fat on the plan which is why I have also included one of my home HIIT workouts.

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HIIT TUTORIAL EXAMPLES

90 DAY SHIFT SHAPE & SUSTAIN TASTER PLAN BIKE

BURPEES

• Your hands should be the same distance apart as your shoulders

• Stand with your feet hip width apart and your arms down by your side

• Adjust the seat. When the pedal is at the lowest position, your leg should

• Lower into a squat position with your hands flat on the floor in front

be almost, but not quite, straight. You shouldn’t have to strain or rock your hips to pedal

of you • Kick your legs backwards into a press up position and lower your chest to

• Don’t hunch over. Keep your chest up, shoulders back and down, ears in line with your shoulders, and belly button drawn in

the floor • Push your chest back up to the press up position thrust both feet forward back into squat position Jump up and raise both hands over your head

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PRE/POST WORKOUT NUTRITION.

90 DAY SHIFT SHAPE & SUSTAIN TASTER PLAN PRE WORKOUT GUIDANCE AND SUPPLEMENTS

POST WORKOUT GUIDANCE AND SUPPLEMENTS

Upon waking – 275ml water

WITHIN 15 MINS OF COMPLETING THE SESSION CONSUME THE FOLLOWING:

15-30 MINS PRIOR TO SESSION FEEL FREE TO KNOCK BACK A COFFEE

1 serving Whey Protein Powder mixed in 350 ml water

Notes:

(we suggest MYPROTEIN Impact Whey Protein Powder but you can use any

Time to be pro-active! Give your body the best chance to torch fat whilst retaining and potentially gaining muscle mass.

brand you prefer) 1 x 500mg Vit C Tab Notes: You have pushed your body to its limits! Maxed out your HR and repeated that throughout the HIIT intervals! Great work. Now time to start the recovery process and get your body healing ready for the next session.

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CARBOHYDRATE REFUEL MEAL OPTIONS

90 DAY SHIFT SHAPE & SUSTAIN TASTER PLAN One of the biggest reasons that a diet does not successfully torch body fat is simple - you are not hitting macronutrients in the correct ratios and/or WHEN required – timing is crucial.

The 90 DAYSSS Plan is all about burning away the non-essential fat stored in your body because it is tailored to your energy demands. Although the Taster Plan isn’t tailored to you I have included 6 example recipes to give you an idea of the sort of delicious food you would be eating on the plan. The full 90 Day SSS Plan contains in excess of 150 set recipes plus the unique concept of my ‘pick n mix principle’ in cycle two whereby you get tailored ingredients to create your own tasty meals to suit your palate. This means its ideal even for the fussiest of eaters.

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CARBOHYDRATE REFUEL MEAL OPTIONS

You should choose ONE of the meals below to be consumed AFTER (POST) exercise and not at any other time. The rest of your TWO remaining meals should be taken from the reduced carb options further on in the plan.

You have smashed that HIIT session and depleted most, if not all, of your stored muscle carbohydrates (GLYCOGEN) and your body should have converted over to using fats as fuel. We are going to now steadily nourish your body back into a state of carbohydrate uptake by adding in a substantial meal full of nutrient-dense complex carbohydrates. These are much lower in fat and ensure that there is little delay with digestion whilst being rich in complete protein sources and amino acids.

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CARBOHYDRATE REFUEL MEAL OPTIONS

The Best Bowl of Porridge Ever!

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CARBOHYDRATE REFUEL MEAL OPTIONS

The Best Bowl of Porridge Ever! INGREDIENTS (one serving)

METHOD

• 1 apple chopped

Heat a medium sized saucepan and gently cook apple, banana and cinnamon until they start to soften

• 1 banana chopped

and break up. Then add your porridge oats and semi-skimmed milk and cook for 5-6 mins.

• Sprinkle of cinnamon • 270ml semi skimmed milk or water

To Serve:

• 65g porridge oats

Finish the porridge by stirring through the sultanas/dates and honey.

• 60g sultanas or chopped dates • 25g Honey

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CARBOHYDRATE REFUEL MEAL OPTIONS

Cheesy Turkey Burger, Fries and Creamy Coleslaw

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CARBOHYDRATE REFUEL MEAL OPTIONS

Cheesy Turkey Burger, Fries and Creamy Coleslaw INGREDIENTS (one serving) For Turkey Burger:

For Sweet Potato Fries:

For Coleslaw:

• 260g extra lean turkey mince

• 230g sweet potato

• 80g white cabbage

• 55g white onion

• 6g coconut oil

• 45g white onion

• 30g sundried tomatoes

• 1 teaspoon paprika

• 80g carrot

• Small handful fresh oregano

• 1/2 teaspoon garlic powder

• 65g Total 0% fat yoghurt (soya or dairy free

• 15g black olives (optional)

• Sprinkle of salt and pepper

• 35g mozzarella (soya or dairy free alternative

alternative can be used gram for gram)

• 1/2 teaspoon Dijon mustard • Small handful of fresh parsley

can be used gram for gram)

• Sprinkle of salt and pepper

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CARBOHYDRATE REFUEL MEAL OPTIONS

Cheesy Turkey Burger, Fries and Creamy Coleslaw METHOD

Preheat oven to 200OC For Turkey Burger:

For Sweet Potato Fries:

For Coleslaw:

Dice the onion, roughly chop the sundried

Peel the sweet potato and cut into chip shapes.

Cut the cabbage and white onion as fine as

tomatoes and olives. Combine all of this in a

Put in a mixing bowl and mix with coconut oil,

possible, grate the carrot and combine with

mixing bowl with the turkey mince and fresh

paprika, garlic powder and salt and pepper. Line

yoghurt, Dijon mustard and parsley in a bowl.

oregano. Separate the mix into two and form

a baking tray with non-stick paper and bake in

Season with salt and pepper.

two flat patties. Put the mozzarella on one patty

the oven for 20-25 mins.

and sandwich it with the other. Press around the side to seal the cheese in the burger. Place on a baking tray and bake in oven for 15-20 mins until cooked through. To Serve: Serve the turkey burger hot so the cheese is still melted in the middle with the fries and coleslaw.

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CARBOHYDRATE REFUEL MEAL OPTIONS

Piri Piri Chicken and Sweet Potato Fritters

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CARBOHYDRATE REFUEL MEAL OPTIONS

Piri Piri Chicken and Sweet Potato Fritters INGREDIENTS (one serving) For Piri Piri Chicken:

For Sweet Potato Fritters:

For Garnish:

• 320g chicken breast

• 240g sweet potato, grated

• 155g of any leafy green

• 55g spring onions

• 60g white onion, diced

• 2 red chillies

• 60g green pepper, diced

• 1 garlic clove

• Small handful of coriander

• 1/2 teaspoon oregano

• 1/2 teaspoon smoked paprika

• 1/2 teaspoon paprika

• 1 egg white

• 25ml olive oil

• 8g coconut oil

• 15ml red wine vinegar

• Sprinkle of salt and pepper

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CARBOHYDRATE REFUEL MEAL OPTIONS

Piri Piri Chicken and Sweet Potato Fritters METHOD Preheat oven to 180OC For Piri Piri Marinade:

For Chicken:

For Sweet Potato Fritters:

In a food processor blitz together spring onions,

Slash the chicken breast 3-4 times and rub

In a frying pan gently fry the diced onion and

chilli, garlic, oregano, paprika, olive oil and

marinade in. Allow to marinade over night if

diced green pepper for 2-3 mins. Allow to cool

vinegar until the mixture is smooth. Add a

possible. Place on oven tray and cook for 20-25

slightly then transfer to a mixing bowl with

splash of water if the marinade is a little too dry.

mins, spooning over any leftover marinade as

the grated sweet potato, chopped coriander,

it cooks.

paprika and egg white, season with salt and pepper and mix well. Heat a non-stick frying pan to a medium to high heat. Melt the coconut oil, then dollop your sweet potato mix into 3 patties in the pan. Gently fry on both sides until golden brown. Finish in the oven for 5-6 mins until potato is cooked through.

To Serve: Serve chicken with sweet potato fritters and greens of your choice.

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REDUCED CARBOHYDRATE MEAL OPTIONS

90 DAY SHIFT SHAPE & SUSTAIN TASTER PLAN So you have given your body the carbohydrates it needed in order to top up the glycogen levels in your muscles.

Now it’s time to repair and nourish your body with good fats and lean protein sources. The following recipes are designed to ensure your body is burning fat for fun! Your body uses the protein for repair, muscle retention/growth and to strengthen your immune system. It utilises fats as its main fuel source throughout the day and ensures all those fat soluble micronutrients get absorbed quickly into your body. Yes – fat is key to LOSING fat. All the meals below are interchangeable. You can have them at any time of the day for breakfast, lunch or dinner – just NOT post-workout. This is massively important from a sustainability perspective to ensure the plan is flexible and easy to stick to. So when you are NOT training you consume THREE of the meals below to complete your day. However on days when you do train you pick TWO of the meals below to eat, in addition to your post-workout refuel meal. Remember – there are no fixed eating times so just consume your meals when it suits you.

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REDUCED CARBOHYDRATE MEAL OPTIONS

Chicken Curry and Cauliflower Rice

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REDUCED CARBOHYDRATE MEAL OPTIONS

Chicken Curry and Cauliflower Rice INGREDIENTS (one serving) For Chicken Curry:

For Cauliflower Rice:

For Garnish:

• 290g chicken breast, thinly sliced

• 10g coconut oil

• 150g cucumber

• 8g coconut oil

• 1/2 medium cauliflower

• 45g red onion

• 15g grated fresh ginger

• 1/2 teaspoon curry powder

• Juice of a 1/2 lemon

• 1 cloves of garlic, minced

• Pinch of cayenne pepper

• Small handful of coriander

• 1 teaspoon garam masala

• Sprinkle of salt and pepper

• 1 teaspoon cumin • 1 teaspoon coriander • 2 cardamom pods • 230ml full fat coconut milk • 55g button mushrooms, sliced • 80g red pepper, thinly sliced • 80g courgette, thinly sliced

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REDUCED CARBOHYDRATE MEAL OPTIONS

Chicken Curry and Cauliflower Rice METHOD For Chicken Curry:

For Cauliflower Rice:

In a medium-sized saucepan gently heat 8g of coconut oil and fry the

In a large frying pan toast the cauliflower in the coconut oil until it starts to

ginger and garlic for 2-3 mins. Then add the garam masala, cumin,

soften. Transfer to a food processor; add the curry powder and cayenne and

coriander and cardamom pods and gently fry for a further 1-2 mins before

blitz.

adding the coconut milk. Simmer gently.

Season with salt and pepper.

Next add both your vegetables and chicken and cook for a further 10-15 mins.

To Serve: Finely slice the red onion and the cucumber, mix together in a bowl with lemon juice and small pinch of coriander. Stir the remaining coriander through the curry and serve with cauliflower rice.

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REDUCED CARBOHYDRATE MEAL OPTIONS

Fully Loaded Wraps

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REDUCED CARBOHYDRATE MEAL OPTIONS

Fully Loaded Wraps INGREDIENTS (one serving) For Aioli:

For Wrap:

• 1/2 garlic clove

• 275g cooked chicken

• 60g Total 0% fat yoghurt

• 60g chorizo slices

(soya or dairy free alternative can be used gram for gram)

• Small handful of parsley

• 60g salami • 60g sliced ham • 60g roasted red pepper • 45g mozzarella • 80g rocket leaves • 3 tortilla wraps

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REDUCED CARBOHYDRATE MEAL OPTIONS

Fully Loaded Wraps METHOD For Aioli:

For Wrap:

In a food processor blitz together the garlic and yoghurt. Then transfer to

Fill the wrap with the all the ingredients and roll up so all edges are sealed.

bowl and add chopped parsley. To Serve: Can be eaten cold or hot. If going to be eaten hot, warm the filled wrap in a microwave for 40-50 seconds, then for an added bit of indulgence crisp up the tortilla by toasting it in a really hot frying pan. Tip: Try spicing up the aioli by adding paprika and curry powder.

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REDUCED CARBOHYDRATE MEAL OPTIONS

BLT ‘Hold The Bread’!

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REDUCED CARBOHYDRATE MEAL OPTIONS

BLT ‘Hold The Bread’! INGREDIENTS (one serving) For BLT:

For Egg(s):

For Sour Cream:

• 10g coconut oil

• 2 eggs

• 2 tablespoons sour cream (soya or dairy free alternative can be used

• 5 turkey bacon slices • 215g baby spinach

For Garnish:

• 110g cherry tomatoes

• 85g avocado • 20g crushed almonds

gram for gram)

• Sprinkle of salt and pepper • Zest of 1/4 - 1/2 lemon

(nuts can be removed and replaced with another egg or half an avocado)

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REDUCED CARBOHYDRATE MEAL OPTIONS

BLT ‘Hold The Bread’! METHOD For BLT:

For Egg(s):

For Sour Cream:

Cook turkey bacon in a non-stick frying pan

Place eggs into boiling water using a spoon. For

Mix the sour cream with the salt, pepper and

with the coconut oil for 4-5 mins until cooked.

a medium-runny egg cook for 4.5 mins. 5 mins

lemon zest.

Remove bacon and wilt spinach and tomato in

for a soft hardboiled egg and 5 + for hardboiled.

same pan.

Once eggs are cooked to preference run under cold water to make it easier to remove the shell.

To Serve: Lay bacon on plate, top with spinach and tomato, avocado, eggs and sour cream mix and finally top with crushed almonds.

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SNACK OPTIONS

90 DAY SHIFT SHAPE & SUSTAIN TASTER PLAN The snacks are put in place to sustain energy and make up your daily requirements. They are purposely simple so you can grab and go – always eat two per day.

Do not miss them out they are important! NUTS

FRUIT

One Serving:

Choose From Either:

• 25g almonds, macadamia, cashew and walnuts – eaten raw

• 175g melon

Ensure you have a variety throughout the week.

• 180g blueberries, strawberries, raspberries or blackberries • 1 apple or pear

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SNACK OPTIONS

Creamy Strawberry and Mint Smoothie INGREDIENTS (one serving)

METHOD

• 250g strawberries

Chuck it all in a blender and win!

• 40g avocado • 90g cucumber • 1/4 can of full fat coconut milk • 1 tablespoon of cashew, peanut or almond butter

• 1/2 tablespoon of fresh mint leaves • 12.5g honey

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SNACK OPTIONS

Courgette Chips

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SNACK OPTIONS

Courgette Chips INGREDIENTS (one serving)

METHOD

• 2 big courgettes, cut into small chips

Preheat oven to 200OC

• 50g ground almonds (if you have a nut allergy

Mix all the herbs and spices in a bowl together with the parmesan and almonds. Beat the egg and dip

please substitute with 65g coarse cornmeal)

• 1 egg

in your fries making sure they are evenly coated. Roll in the cheese and nut mix. Put the chips on a lined baking tray and cook for 10-12 minutes until brown.

• 1/2 teaspoon paprika • 1/2 teaspoon mixed herbs

To Serve:

• 1/2 teaspoon garlic powder

Sprinkle with salt and enjoy!

• 40g grated parmesan • Sprinkle of salt

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10% OFF

RECOMMENDED PRODUCTS AT MYPROTEIN® CLICK HERE FOR DISCOUNTS

You can also find these dicount codes on the footer of every page of my website at www.thebodycoach.co.uk

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HYDRATION

90 DAY SHIFT SHAPE & SUSTAIN TASTER PLAN The first thing to note is that a hydrated body burns fat at a higher rate compared to a dehydrated body – by miles! It is so important that your body remains hydrated throughout the course of the plan and moving forwards.

You should aim to consume 3.25 litres of water daily in order to ensure the body remains hydrated pre, during and post high intensity exercise. Please note this is in ADDITION to things like green tea, protein drinks etc. You may feel a little bloated at first (it won’t last) but believe me your body needs it.

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HYDRATION

It is of the highest importance that during your workouts and first thing in the morning you hydrate. Feel free to drink green tea throughout the day. You can also drink fruit and herbal teas providing they do not contain more than 1g sugar per serving. If you want to have coffee please ensure no sugar is added. If you drink too much coffee your body can become reliant on the caffeine. Please use WHOLE MILK to maximise the natural goodness of un-processed milk. Try to limit yourself to 1-2 diet soft drinks (i.e. diet coke, coke zero etc.) per day if you wish – drinking more than this will not affect fat loss but it’s not great for the gut!

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MEAL PLANNER

90 DAY SHIFT SHAPE & SUSTAIN TASTER PLAN Please use the below planner to list your chosen interchangeable meal options.

7 DAY PLANNER

MEAL 1

SNACK 1

MEAL 2

SNACK 2

MEAL 3

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

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If you want to start your own 90 day transformation click the button below and lets start burning some body fat! BUY 90DAYSSS PLAN

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PHOTO: MAJA SMEND