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    Donovan Searle Phase 1 Functional

    Uploaded by

    richpre12

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Donovan Searle Phase 1 Functional

    Uploaded by

    richpre12
    9 views4 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    9 views4 pages

    Donovan Searle Phase 1 Functional

    Uploaded by

    richpre12

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Name: Donovan

    Weight: 85 kg
    Height: 183 cm

    04:30 - Wake up
    Choose 1 of the two
    1 x Table spoon apple cider vinegar 1 x Table spoon Lemon juice with
    with 300ml water 300ml water

    06:00 - Meal 1
    Choose 1 of each column. Bacon only allowed in the morning

    Protein (130 cal) Carbs (200 cal) Fruits (35cal)


    1 x Scoop whey Protein 60g Oats 50g Pineapple
    3 x Egg whites (1 yolk) 80g Oat Bran 45g Blueberries
    5 x Thin streaky Bacon 3 x Bloks wheat Bix ½ Grape fruit
    (1 x Per week)
    Total cal. – 365
    Lunch (mid-day) – 12:00 - 13:00
    Choose one of each

    Protein(210cal) Carbs (150cal) Fats (120cal) Veggies (25cal)


    150g Extra lean 100g Pasta ½ Avo 80g Green beans
    mince
    200g Chicken 150g White Potato 40g Feta Cheese 60g Broccoli
    breast
    200g Hake 150g White 100g Mixed veggies
    Basmati
    Total cal. - 505

    Snack (2 snacks per day)


    Choose 1 of each 2 x per day. How this works is you place each snack (a choice
    of 3, one in each column) between each meal. So 3 meals and 2 snack will be
    taken throughout the day. Take a snack 30-45min before Gym

    Carbs (105cal) Fats (90-100cal) Fruits (60cal)


    2 x Rice cakes 1 x Table spoon almond ½ Cup Seedless Grapes
    butter
    1 x Large Banana 1 x Table spoon Salt and 100g Pineapple
    Sugar free peanut
    butter
    4 x Cracker bread 1 x Table spoon Chai 1 x Small Green apple
    seeds
    3 x Provita
    Total cal. – 260 x 2 = 510
    Supper 19:20 / 20:00
    Choose 1 of each column. You may add onions and peppers and mushrooms.

    Protein(210cal) Carbs (90cal) Fats (120cal) Veggies (50-


    60cal)
    150g Extra lean mince 100g Sweet ½ Avo 120g Green beans
    200g Chicken breast 110g Pumpkin 40g Feta Cheese 100g Broccoli
    200g Hake 200g Gem squash (1 x 140g Mixed veggies
    large cooked up Gem)
    220g Salmon 100g Caroots

    Total cal. - 470

    Gym
    Before (10-15min) During After (130cal)
    1 x Serving Creatine HCL 1 x Serving BCAA 12:1:1 1 x Serving Whey
    Protein
    Total cal. – 130
    Sub Total – 1980cal
    Vitamins
    Morning (after breakfast) Before Bed
    1 x Vit B12 dose 5g Glutamine
    5g Glutamine 1 x Serving whey
    Omegas (flaxseed oil)

    Notes
    - Drink 3 - 4L water a day
    - 1 cup of coffee a day
    - Use a dash of coconut oil to prepare food
    - Use only inaparmans spice

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