Immediately When Waking Up
1 large glass of water
Workout
Train high intensity, for not longer than 60 min.
Training in the morning on an empty stomach is best for burning fat all day, as it boosts your resting metabolic rate (RMR). If it is not possible to train in the morning, your training session can be moved to any time of the day.
30 Minutes before breakfast (or work-out)
Fat burner capsules with 1 glass of water
Meal 1 - Breakfast
| Option 1 | Option 2 | Option 3 |
| ½ cup of cooked oats or oat bran | 1 slice seedloaf or rye bread, toasted | 1x100g grilled fish fillet |
| 2 egg whites and one whole egg | 2 egg whites and one whole egg | ½ cup Bran flakes (All-Bran) |
| 1 cup coffee /tea (with skimmed milk) | 1 cup coffee /tea (with skimmed milk) | 1 cup black coffee / Green Tea |
| 1 green apple or ½ grape fruit | 1 pear or 1 peach | 2 plums or ½ grape fruit |
30 minutes after breakfast
large glass of water
Meal 2 - Mid-morning
Protein Shake
30 minutes after meal 2
1 large glass water
30 Minutes before lunch
Fat burner capsules with 1 large glass water
Meal 3 - Lunch
| Option 1 | Option 2 | Option 3 |
| 1 medium baked sweet potato or potato 1x150g skinless chicken breast or hake fillet (microwaved or grilled) 1 cup of cooked broccoli |
1 slice seedloaf or rye bread 1 tin of solid tuna in water 1 green apple or two slices of fresh pineapple ½ cup of mixed vegetables |
8 Tbs lean meat (beef) + canned tomato ½ cup pasta 1 cup of Greek salad |
30 Minutes after meal 3
1 large glass water
Meal 4 - Mid-afternoon
Protein Shake
30 Minutes after meal 4
1 large glass water
Meal 5 - Dinner
| Option 1 | Option 2 | Option 3 |
| 1x150g skinless chicken breast or hake fillet (microwaved or grilled) or chicken stir-fry 2 cups of cooked broccoli or stir-fry veggies |
1 tin of solid tuna in water or tuna salad (1 Tbs Lite mayo) 1 cup of mixed vegetables |
1x150g lean grilled steak 1 cup of cooked or steamed green beans or peas with carrots |
Before Bed
Protein Shake
Important notes
Limit: Table salt, sugar and sweetened products, oils* (focus on extra virgin olive oil, canola oil, flax seed oil or cod liver oil), margarine*, butter*, salad dressing (Lite)*, other sauces and products with preservatives, all cold drinks and fruit juices (except for 0 calorie drinks), alcoholic drinks, and full-cream dairy products – take 2-3 servings of fat-free yoghurt/milk (1 cup = serving) or cottage cheese (2 Tbs = serving) per day and limit low-fat cheese e.g. Mozzarella, Ricotta, Feta, Edam to 3 servings (total of 1½ cup grated cheese) a week.
Do add the following to your diet: At least 10 glasses of water per day, smaller meals throughout the day, calcium, magnesium and Vitamin C), multi-vitamin and -mineral NB: Have enough sleep, 7 to 8 hours per day. Never train for more than 6 consecutive days per week. Do not use Fat burners for more than 5 consecutive days per week. Consult your physician first if you have any medical condition.
