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Lean Muscle

Anyone who wants to make significant improvements to their physique or sporting performance will need to pay careful attention to their diet. The Myprotein food range supplies a number of tasty and nutritious snacks and meals for those with busy lifestyles who need their nutrition on the go.

Box 1

Intro

Suitable for:

  • Those looking for convenient sources of protein to use between meals.
  • Anyone looking for convenient nutritious snacks.
  • Those with hectic lifestyles who need their nutrition on the go.
  • Anyone looking for healthy, high protein ingredients to use in homemade cooking.


Why choose this range?

The Myprotein Foods range encompasses a selection of high quality, convenient healthy foods to keep your nutrition in check when you're on the go. As well as a range of high protein ready meals, we also have a great variety of healthy snacks to satisfy your taste buds and keep your protein levels up between meals. With everything from Beef Jerky to Peanut Butter, if you're serious about your training and nutrition then our food selection could be just what you need to ensure you don't compromise your dietary goals when time is short.


Box 2

Your Diet

Breakfast

  • 1 portion of poached/grilled fish i.e. salmon
  • 1 poached egg
  • 2 medium slices of wholegrain toast
  • 1 stem of fresh dill
  • 1 cup of watercress, fresh
  • 1 tbsp fat free sour cream
  • Salt/pepper to taste
  • 20g Omega Seed Mix
  • One glass of cordial/water


Mid-morning Snack

  • 1-2 portions of fruit - apples, avocado, bananas, berries and kiwis are all excellent choices
  • A handful of a variety of Natural Nuts



Lunch

  • 1 ham,pepper and spinach omelette made with two medium sized eggs and fried using Coconpure oil
  • Gingered sweet potato and carrot soup
  • 1 serving of Greek yoghurt with a tablespoon of ground flax seed
  • 1 glass of cordial/water



Mid-afternoon Snack

  • 1 banana or apple with 20g of Peanut or Almond Butter
  • 50g of Beef Jerkey



Pre workout

  • 3 BCAA Tablets



During workout

  • Sip on 50g Vitargo Pure in 600-1000ml water




Post workout

1 serving of Recovery XS

3 BCAA Tablets




Evening meal

  • 150g skinless chicken breast - oven baked
  • 1 garlic clove, minced
  • 1 teaspoon olive oil
  • 1 sprinkle of fresh lemon juice
  • 125g boiled new potatoes
  • Quinoa,courgette and feta salad with light salad dressing and a sprinkle of NaturalNuts (Walnut Halves) OR A Protein Meal 



This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.

Box 3

Training Plans

The aim of this training programme is to promote physical and mental health in conjunction with a healthy diet. Training should combine resistance exercise and cardiovascular exercise in order to promote all facets of physical wellbeing including cardiovascular, skeletal and immune health.

This training programme is based on a frequency of 3 sessions per week. Attempt to have at least one day of rest in-between each exercise session. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme.

The intensity to which you work during this programme should be based on your current level of fitness. Resistance exercises should be easy to moderate and should not elicit muscular fatigue upon completion of the specified sets and repetitions.


Cardiovascular Exercise

Any cardiovascular exercise can be performed for a total of 45 minutes. Your cardiovascular exercise may be a single exercise or combination of exercises and can include running, swimming, cycling, rowing or any other rhythmic cardiovascular exercise.  Work should be performed at around 50-70% maximum heart rate.

 
Resistance Exercise

Chest Press: 2 sets of 10-15 reps

Seated Row: 2 sets of 10-15 reps

Squats: 2 sets of 10-15 reps

Leg Press: 2 sets of 10-15 reps

Shoulder Press: 2 sets of 10-15 reps

Abdominal Crunches: 2 sets of 10-15 reps




We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness. 

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