Breakfast

• 50g Instant Oats made up with water/skimmed milk and 20g Flax Seed
• 2 scoops Impact Whey Protein or Total Breakfast

Mid-morning Snack

• 1-2 portions of fruit

Lunch

• 150g chicken breast, cubed, roasted with 20g Coconpure 300g cubed sweet potato
• 100-200g of Chopped vegetables (peppers etc)

Pre workout meal (2 hours before training)

• 2 tblsp of Peanut Butter
• 2 scoops of Impact Whey Protein

Pre workout (30mins before training)

• 1 serving of Pulse® V4

Intra workout

• BCAA

Post workout

• 1 serving of Hurricane Extreme

Evening meal

• 200g white fish
• 250g new potato both baked with Irish grass fed butter, lemon juice and crushed garlic
• A mixed leaf salad with balsamic vinegar

Healthy Dessert

• 1-2 portions of fruit mixed with a tblsp of honey Cinnamon 100-200g Low fat Yoghurt

Evening Snack

• 1 serving of Impact Whey Protein mixed with a bit of water and 20g Peanut Butter to create a great-tasting, healthy mix!
• 3-4 Super Omega-3 capsules

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 activity levels, current state of health 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.

If you want to gain lean muscle, you need to focus on progressive overload. Getting stronger most, if not every, session is key whilst maintaining proper form of course! Focus on compound exercises as your foundation and additional primary exercises. Cardio is recommended if you have a sedentary lifestyle or you need it for your chosen sport, otherwise, it could eat into your recovery and calories.

Monday

• Front Squats 4 x 6 reps 3-5 mins rest in between sets
• Barbell bench press 4 x 6 reps 3-5 mins rest in between sets
• Wide Grip pull ups 3 x 10 - 3 mins rest in between sets
• Weight Cable Crunches 3 x 10 reps 3 mins rest in between sets

Wednesday

• Deadlifts 4 x 4-6 reps 3-5 mins rest in between sets
• Military Press 4 x 6 reps 3-5 mins rest in between sets
• Close grip chin ups 3 x 10 reps - 3 mins rest in between sets
• Seated Calf Raise superset with standing calf raise 3 x 12 reps each exercise 3 mins rest in between

Friday

• Back squats 4 x 6 reps 4mins rest in between sets
• Close grip Bench Press 3 x 10 reps 3 mins rest between sets
• Pendlay rows 4 x 8 reps 3 mins rest between sets
• Stiff leg Deadlift 4 x 8 reps 3 mins rest between sets

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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