6 Week Bikini Body Meal Plan PDF

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! ! ! ! ! ! ! ! ! ! ! ! Welcome!to!my!6!Week!Bikini!Body!Challenge,! ! Within!this!document!you!will!find!your!personalised!Meal!Plan,!plus!all!the!other! relevant!info!you!need!to!know!regarding!diet!and!supplements.! ! We!will!discuss:! ! =! Vitamins!and!Supplements! =! Your!Macros!and!Meal!Plan! =! Changes!to!Meal!Plans!and!Food!Tables! =! Treat!Meals! =! Additional!Notes!for!you!to!read!over!! ! If!you!have!any!questions!please!do!not!hesitate!to!contact!me!at! [email protected]! ! ! Lets!work!! ! Rach!x! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

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Recommended!Supplements!and!Vitamins!! ! SUPPLEMENT! Super!Greens! Powder!

Probiotics!

Digestive!enzymes!

WHY!AND!WHEN! Supplementation!with!greens!can!benefit!energy,!recovery,!antioxidant! status,!and!bone!health.!Greens!are!very!alkaline!and!can!help!to!balance! dietary!acids.!To!be!taken!first!thing!in!the!morning.!Any!brand!is!fine!–!as! long!as!it!is!organic!and!there!are!no!fillers.!Any!chemist,!health!shop!or! supplement!shop!will!stock!this!product.! ! 80!percent!of!our!immune!system!resides!in!our!gut!–!if!your!gut!isn’t! healthy,!you!aren’t!healthy.!Benefits!include,!stronger!immune!system,! improved!digestion,!increased!energy!from!production!of!vitamin!B12,! Better!breath!because!probiotics!destroy!candida,!Healthier!skin,!since! probiotics!naturally!treat!eczema!and!psoriasis,!Reduced!cold!and!flu,! Healing!from!leaky!gut!syndrome!and!inflammatory!bowel!disease!and! lastly,!weight!loss.!Any!chemist!or!natural!health!practitioner!will!have.! Ask!the!server!which!brand!is!right!for!you.!!Take!in!the!morning!or!with! meals.!! ! Digestive!enzymes!help!to!balance!pH,!breaking!down!and!eliminates! proteins,!reinforcing!nutrient!acquisition!to!replenish!important!nutrients! on!a!regular!basis,!promoting!timely!elimination!of!toxins!through!the! colon,!kidneys,!skin,!and!lungs,!decreasing!the!incidence!of!improperly! digested!food!becoming!toxic!in!the!body,!promoting!blood!circulation,! cellular!vitality,!and!overall!health!and!wellness.!Any!chemist!or!natural! health!practitioner!will!have.!Ask!the!server!which!brand!is!right!for!you.!! Take!with!meals.! !

Apple!Cider!Vinegar! ACV!is!antibacterial,!antifungal,!supports!the!metabolism,!immune!system!

LL!Glutamine!

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and!other!bodily!functions.!It!is!great!for!detoxing!and!alkalizing!the!body.! Take!in!the!morning!or!sip!with!meals.!1=2!TBSP!per!day.!Any!supermarket,! chemist!or!health!shop!will!have.!Try!to!purchase!the!one!with!“the! mother”!in!it!and!in!glass!bottles.!! ! L!Glutamine!is!an!essential!amino!acid!to!the!body.!It!promotes!digestive! and!gut!health,!brain!function,!muscle!growth!and!athletic!performance.! The!most!beneficial!use!for!glutamine!is!that!it!helps!with!muscle! recovery!!Any!supplement!shop,!chemist!or!natural!health!practitioner! will!have!this.!Ask!the!server!which!brand!is!right!for!you!and!take!as! suggested,!but!especially!post!work!out!and!pre!bed.!! !

! ! ! ! ! ! ! ! ! ! Fish!Oils!

Vitamin!C!

Magnesium!

WPI!Protein!/! VEGAN!protein!!

LLCarnitine!!

Pre!Work!Out!(e.g! Oxyshred!or!RPM)! BCAAS!

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The!Omegas!and!DHA!found!in!fish!oils!benefits!our!skin,!nails,!hair,!joints! and!most!importantly,!our!brains!!Any!supplement!shop,!chemist!or! natural!health!practitioner!will!have.!Ask!the!server!which!brand!is!right! for!you!and!take!as!suggested.! ! Vitamin!C!fights!the!free!radicals!that!age!us.!Vitamin!C!promotes!anti! aging!with!its!high!antioxidant!properties.!Also!helps!with!immune! function.!Any!supplement!shop,!chemist!or!natural!health!practitioner!will! have!Ask!the!server!which!brand!is!right!for!you!and!take!as!suggested.!! ! About!60%!of!the!magnesium!in!your!body!is!found!in!bone,!while!the!rest! is!in!muscles,!soft!tissues!and!fluids,!including!blood.!In!fact,!every!cell!in! your!body!contains!it,!and!needs!it!to!function.!It!helps!with;!energy! creation,!protein!formation,!gene!creation,!muscle!movement,!the! nervous!system!and!600!other!processes.!Any!supplement!shop,!chemist! or!natural!health!practitioner!will!have.!Ask!the!server!which!brand!is!right! for!you!and!take!as!suggested.! ! Easily!digestible,!instant!source!of!protein.!Essential!for!recovery!and! refueling!post!work!out.!It!helps!to!return!the!body!back!from!a!catabolic! to!an!anabolic!state.!Taking!protein!supplement!can!help!combat!what! most!exercise!physiologists!call!DOMS!–!delayed=onset!muscle!soreness,! which!is!characterized!by!muscle!tenderness!and!well!as!a!loss!of!strength! and!motion!post!workout.!Any!supplement!shop!and!chemist!will!stock.! Ask!the!server!which!brand!is!right!for!you!and!take!as!suggested.!I!use!and! recommend!EHP!ISOPEPT.! ! L=Carnitine!is!a!naturally!occurring!amino!acid!derivative!that's!often!taken! as!a!weight!loss!supplement!it!plays!a!crucial!role!in!the!production!of! energy!by!transporting!fatty!acids!into!your!cells'!mitochondria.!The! mitochondria!act!as!engines!within!your!cells,!burning!these!fats!to!create! usable!energy.!Any!supplement!shop!and!chemist!will!stock.!Ask!the!server! which!brand!is!right!for!you!and!take!as!suggested.!!I!use!EHP’S!L=Carnitine.!! ! Stimulant!to!help!with!energy!and!performance.!Only!recommended!if! coffee!isn’t!enough!of!a!boost.!Any!supplement!shop!and!chemist!will! stock.!I!use!Oxyshred!and!RPM!from!EHPlabs.! ! Stops!muscle!breakdown!and!loss,!stops!muscle!soreness,!enhances! protein!synthesis,!supports!hormone!balance!during!intense!sessions,! improves!endurance!and!lessens!fatigue.!Any!supplement!shop!and! chemist!will!stock.!Ask!the!server!which!brand!is!right!for!you!and!take!as! suggested!I!use!EHP’S!BEYOND!BCAAS.! !

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! ! ! ! ! ! Recommended!Supplement!Timing!!!! ! (Add!in!your!vitamins!from!above!as!recommended)! ! TIME! Upon!Rising!!!

SUPPLEMENT! Superfood!Greens!Formula!+!Apple!Cider!+!1!Lemon!! ! EHP!Acetyl!L=Carnitine,,!!EHP!Oxyshred!or!RPM,!or!Black!Coffee! Pre!Workout!! ! Intrawork!out! EHP!Beyond!BCAAs! ! EHP!IsoPept!Zero!WPI,!L=Glutamine,!Fish!Oils!! Post!workout!! ! During!the!Day!! EHP!OxyWhey!(only!if!needed!to!get!protein!in)!BCAAS!and!GLUTAMINE! if!needed! !

! ! For!a!discount!on!all!EHP!supplements,!use!my!code!RACHEL10!at:! http://www.ehplabs.com/bodies2by2rachel2category.html! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

! ! ! Daily!Macros!/!Meal!Plan!! ! ! OATS,!ALMONDS! ***all!plans!are!Gluten!Free!! ***calories!may!slightly!vary!due!to!brand!variation!! ! Calories!! 1500!!

Carbs! 110g! Protein! 130g!

Fats!! 60g!

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AM!MEAL!PLAN;!If!you!train!at!any!point!in!the!morning.!! ! UPON!RISING!!

Super!Greens!Formula!&!½!Lemon!!

PRELWORKOUT!

EHP!Acetyl!LLCarnitine,!Pre!Workout!or!Coffee!(optional)!

TRAIN!L!EHP!Beyond!BCAAS! POST! WORKOUT!

MEAL!2!

MEAL!3!

MEAL!4!

65g!Turkey!(cooked)! 35g!Avocado!! Carrot!and!Celery!Sticks!

MEAL!5!

100g!Beef!(cooked)! 5g!Coconut!Oil!! 50g!Avocado!! 100g!NonLStarch,!Salad!or!Greens!! Fish!oils,!Magnesium!!

Pre!Bed!

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52g!XO!Coco!Puffs!! 1!scoop!of!EHP!IsoPept! 50g!Banana! 250ml!Almond!Milk!! ! 75g!Sweet!Potato!(cooked)! 65g!Turkey!(lean)(cooked)! 40g!Almond!Butter!/!Peanut!butter!! ! 60g!Basmati!Rice!(cooked)! 150g!White!Fish!(skinless)!(cooked)! 100g!Green,!NonLStarch!Veg!

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PM!MEAL!PLAN;!If!you!train!after!12pm!or!are!having!a!rest!day.!! ! UPON!RISING!!

Super!Greens!Formula!&!½!Lemon!!

MEAL!1!

¾!Scoop!of!EHP!Labs!OxyWhey!or!Isopept! 40g!!Peanut!butter!! Ice!&!Water! Blend!to!make!a!smoothie!! 65g!Turkey!(cooked)! 5g!Coconut!Oil!! 35g!Avocado!! Carrot!and!Celery!Sticks! 60g!Basmati!Rice!(cooked)! 150g!White!Fish!(skinless)!(cooked)! 100g!Green,!NonLStarch!Veg!!

MEAL!2!

MEAL!3!

PRE!WORKOUT!

EHP!Acetyl!LLCarnitine,!Pre!Workout!or!Coffee!(optional)!

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!TRAINL!!EHP!Beyond!BCAAS! POST!WORKOUT! 52g!XO!Coco!Puffs!! 1!scoop!of!EHP!IsoPept! 50g!Banana! 250ml!Almond!Milk!! ! MEAL!4!! 75g!Sweet!Potato!(cooked)! 65g!Turkey!(lean)(cooked)! 50g!Avocado!! 100g!Green,!NonLStarch!Veg! Prebed!!

Fish!oils!and!Magnesium!

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! NOTE:!!If!you!are!training!later!in!the!evening!(from!5.30L7.30pm!etc)!you!may!not! want!two!meals!post!work!out,!so!simply!shift!the!meals!up,!so!that!you!are!only! having!the!dinner!meal!post!work!out!as!your!last!meal!of!the!day.!!

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MEAL!PLAN!CHANGES! ! If!you!are!unhappy!with!a!source!of!protein,!carb!or!fat!that!I!have!given!you!in!your! meal!plan,!you!may!change!it!using!the!table!below.!It!is!important!that!you!reach! the!macros!provided!to!you!on!the!top!of!this!meal!plan.!Hitting!your!macros!that! are!specified!at!the!top!of!your!plan!is!crucial!to!your!results;!consistency!is!key.! ! The!following!are!a!list!of!foods!we!recommend!you!including!in!your!daily!meals.!In! my!opinion!the!body!runs!most!efficiently!off!clean,!fresh!foods.!The!foods!listed!in! in!groups!are!interchangeable,!HOWEVER,!they!can!have!different!calories/macro! nutrient!ranges,!so!make!sure!you!are!using!MFP!(My!Fitness!Pal!App)!to!get!the! correct!swaps.!! ! E.g:!Although!bananas!and!berries!are!both!in!the!simple!sugar!category!and!can!be! substituted!–!bananas!have!100!calories!at!100g!and!26g!carbs;!yet!berries!are!50! calories!for!100g!and!11g!carbs.!! ! ! !

FOOD!SWAP!TABLES!! ! Slow!Digesting!Protein! options! Chicken!thigh! Salmon! Beef!mince! Turkey!mince! Whole!eggs! Lean!steak! Kangaroo! Oily!fish!like!mackerel! Full!fat!dairy! Casein!

Proteins! Fast!acting!protein! WPI! Egg!whites! Chicken!breast! Turkey!Breast! Prawns! Scallops! Non!Oily!White!Fish! Tuna!in!spring!water! Low!fat!Chobani!yoghurt! 97=99%!Fat!Free!Turkey!Breast!

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Vegan!alternatives! Hemp! Vegan!protein!powders! Tempeh! Tofu! Black!bean!pasta!(low!carb!–!high! protein!content)! Edamame!!

! ! ! ! Carbohydrates! Complex!(Slow!Digesting)!options!

Fast!acting!!(simple)!carbs!

Brown!Rice! Basmati!Rice! Barley! Quinoa! Parsnips! Sweet!Potato! Buckwheat! Rye!Wraps! Oats!(Rolled!or!Steel!cut)! Rice!Flakes! Rye!Bread! Ezekiel!Bread! Beans!and!legumes!!

All!fruit!! Honey!! Table!sugar! Coconut!sugar! !

! ! ! Fats!! Fats!that!contain!carbs!! Olives! Coconut!yoghurt! Avocado! Cheese!and!dairy!! Almonds! Cashews! Peanuts! Hazel!Nuts! Pumpkin!Seeds! Macadamia!Nuts! Walnuts! Almond!Butter! Peanut!Butter! Cashew!Butter! !

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Pure!Fat! Sesame!Oil! Olive!Oil! Coconut!Oil! Flaxseed!Oil! Grass!Fed!Butter! Macadamia!Oil! Ghee! ! !

! ! ! ! Vegetables!! Non!starchy!(can!be!eaten!when!I!say! “greens”)!! All!leafy!greens! Celery! Cucumber! Asparagus! Leeks! Zucchini!! Broccoli! Squash!/!Pumpkin!! Green!Beans! Snow!Peas! Fennel!! Carrots! Capsicum!! Tomatoes!! Cauliflower! Mushrooms! Eggplant! Cabbage! Brussels!Sprouts!

Beetroot! Carrot!! Parsnip! Potato! Sweet!potato!! Turnips!! Peas! Corn!! !

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Starchy!

! ! ! ! ! Flavoring!! Sauces!!! Spices!!(these!are!just!some!of!my!favs)! Master!foods!wholegrain!mustard!! Chili!flakes! Salsa! Paprika! Macro!pasta!sauces!(found!in! Cumin! Woolworths!!supermarkets)!! Italian!spices! Fountain!no!added!sugar!smart!tomato! Moroccan!! sauce!! Nutritional!Yeast! Fountain!no!added!sugar!smart! All!purpose!spice! barbecue!sauce!! BBQ! Fountain!smart!tomato!chilli!sauce! Pink!salt!! Soy!sauce!/!tamari! Pepper! Coconut!aminos! Mild!taco!spice!seasoning!(reduced!salt)! Braggs!sauces! ! ! Sweeteners*! Can!add!Stevia!or!Nativa! SF!maple!Syrup! SF!drinking!Chocolate! Cinnamon! Vanilla!powder!! !

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! ! ! ! ! ! Cheat!Meals!! ! No!treat!meals!for!the!first!2!weeks!!!I!want!you!to!fuel!your!body!with!clean!foods!! From!week!2!onwards!I!will!allow!you!to!have!1!‘treat’!meal!EVERY!FORTNIGHT!!This! is!only!a!short!challenge,!8!weeks!is!not!a!long!time!so!I!encourage!you!to!keep!treats! to!the!bare!minimum!if!you!want!to!see!results.!You!are!consuming!enough!carbs!to! sustain!you,!so!cheats!are!more!for!sanity!than!refueling!! ! If!you!are!going!to!have!a!treat!meal,!I!recommend!you!having!it!post!workout,!with! a!big!session,!like!legs.!So!try!to!do!a!big!session!in!the!afternoon!and!then!have!your! treat!meal!that!night,!aim!for!something!high!in!carbs!to!spike!your!glycogen!and! leptin.!! !

NOTE:!This!is!ONE!meal…!not!one!day!or!one!whole!weekend!;)! ! !

! ! Additional!Notes! ! =! =! =! =!

=! =! =! =! ! !

Aim!to!drink!3+!litres!of!water!per!day!(just!water!=!can!add!fresh!lemon!to!it) ! Drink!no!more!than!2!serves!of!protein!powder!per!day! Always!cook!with!coconut!oil!spray!! If!you!are!still!hungry!after!a!meal!begin!by!increasing!your!greens!then!lean! protein,!as!this!is!a!low!calorie,!high!volume!option,!LASTLY!add!additional! healthy!fats!e.g.!20g!almonds,!50g!avocado.! Prepare!your!meals!ahead!of!time!! Weigh!your!foods!! Can!sip!on!BCAA’s!Beyond!EHP!throughout!the!day! Allowed!2!black!coffee’s!per!day!(Iced!long!blacks!are!delicious!!Can!add!a! dash!of!almond!milk!and!a!few!drops!of!stevia!too)!!...