7-14 DAY PLAN - Amazon Web...

#GETSHREDDED

7-14 DAY PLAN

What is

7-14 DAY PLAN?

IMPORTANT:Please only commit to 7-14 Day #GETSHREDDED program for just a few days or couple of weeks (1-14 days) to get your weight loss up and running.Always consult a doctor or health practitioner before starting any weight loss regime.USE PRODUCTS AS DIRECTED.

EST 1999

#GETSHREDDED

#GETSHREDDED7-14 DAY PLAN

GETTING SHREDDED HAPPENS ONE STEP AT A TIME

EST 1999

A few FAQ before we start

#GETSHREDDED is the kick start phase of your new program. Simply add HydroxyBurn Shred before your first 2 meals. Combine with Protein and then enjoy our calorie controlled meals below. #GETSHREDDED has been designed to give your weight loss a kick start whilst still enjoying 3 small meals and 1-2 high protein snacks each day as to not cause any undue damage to your metabolism.

This program works by keeping your calorie intake tightly controlled each day, whilst still enjoying 3 small meals as well as 1-2 high protein snacks. There are 9 meals to choose from:

Q: What is #GETSHREDDED?

Q: How does #GETSHREDDED work?

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4.

1. Veggie Omelette 2. Zucchini Pasta 3. Spicy Lentil Soup

4. Tuna Stuffed Italian Mushrooms 5. Grilled Fish & Veggies

6. Salmon with Kipfler Potato & Green Beans & Chive & Lemon Dressing

7. Chicken & Pumpkin Stir Fry 8. Parmesan Meatballs

9. Salmon Rocket Salad

Example mealsFull recipes follow

A few FAQ before we start

You will be consuming roughly 1000 calories for 7-14 days as part of theProgram.

Q: How do I use Hydroxy Shred?

Q: How many calories a day will I be consuming?






If you are NEW to training we recommend you only consume 2 x 5g for the first few days. If you are in the gym late afternoon/night, you can take another 5g serve although we do not recommend after 5pm or if you are Caffeine sensitive. If you are not training, use as directed on the label. The daily dosage schedule below provides an example of your dosage and timing if your program includes three weight, aerobic and/or resistance training activities per week.Based on scientific research into gaining the best results.

It’s essential to not exceed 10g per day. Adults onlyContains 300mg Caffeine per recommended daily doseUse in conjunction with regular exercise and a calorie controlled diet.Do not use if pregnant or likely to become pregnant or breastfeeding.Do not use if sensitive to the effects of Caffeine.Stop use and speak to your doctor if you experience any unpleasant effects whilst using this product. Do not use if cap seal is broken.

WEEK 1WEEK 2

DAYS

Monday Morning

or

Tuesday

Wednesday

or

Thursday

Friday

or

Saturday

or

Sunday

PRE-WORKOUT

10g

10g

5g

5g

10g

5g

10g

5g

5g

5g

5g

5g

5g

5g

5g

5g

5g

5g

5g

20 mins before workout.(on empty stomach)

(training day)

(training day)

(training day)

(training day)

20 mins prio 0 mins prio ot after 5pmBREAKFAST LUNCH DINNER

r 2 r N

No, we would suggest that to get the best results if you replace one of your meals each day with a protein, which has been scientifically formulated to give you all the nutrients of a meal, with fewer calories.

Q: Do I replace all my meals with a shake?

The program has been designed to keep you full with protein rich meals and snacks as well as a free allowance of salads and vegetables each day.

If you do find that you are still hungry in between your meals, you can freely snack on vegetables and salad.

We understand that sometimes life does get in the way, a one off meal away from your plan will not disrupt your weight loss to too great an extent.

Q: What if I am hungry in between meals?

Q: Can I add any extra foods?

Q: What if I am going out for dinner?

Helpful Tips:Planning is the key to dietary success – make it a priority to set aside time each and every Sunday to shop, prepare a couple of meals and start each Monday with all the food you need.

Cravings can be managed simply by practicing mindfulness – before succumbing to a craving, ask yourself, what do I really feel like eating?

Develop some of your own food rules such as “I do not eat in the car”, “I only drink wine on weekends”

Never leave the house without a protein rich snack and a vegetable.

You will eat whatever foods you have in the house so get rid of anything you do not want to eat.

Milk coffees such as lattes and cappuccinos contain 100-200 calories each, so make sure you factor them in.

Lunch and dinner should contain 2-3 cups of vegetables or salad.

When picking up food away from home, think protein and vegetables.

Avoid mindless eating by keeping a food diary and recording everything that you put into your mouth.

Keep cut up vegetables within easy reach in the fridge or on the bench to munch on when you are hungry.

Avoid eating in the car or in front of the TV to keep mindful of how much and what you are eating.

A meal should take you at least 20 minutes to enjoy, so slow down, chew your food and enjoy your meals.

Remember that 15-20 nuts is a serve.

We need 3-4 serves of good fats a day – 2 tsp. oil, 30g of nuts, ¼ avocado and some oily fish. The earlier you have your breakfast, the better it is for your metabolism.

Aim for at least 2-3 hours in between meals and snacks to let your natural hunger surface.

Enjoy 2 Hydroxy Shred each day, one before each meal to promote energy and fat loss.

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Getting ready to take controlof your food

Planning is the key to dietary success, as such, taking some time to help prepare for the next few weeks is key to help you move closer to your weight loss goal. Over the next few days, make sure you allocate some time to work through the following steps.

If it is not there, you cannot eat it so it is time to throw away all the tempting treats that could distract you from your weight loss goals.

Make time to get to the supermarket and order all the ingredients for the meals and snacks you will need for the plan, try for the next week at least.

You may like to lose 5kg or 10kg or simply implement a strong exercise and diet plan but whatever your goal, write it down and make sure it has a clear outcome.

The more people around you who will help you to stay on track, the more likely you will succeed. Let your closest friends and family know of your commitment to this program and ask for their help and support to keep you focused.

Weight loss programs fall by the wayside because we let them. Committing with laser beam focus to do whatever you need to do to keep on track is a powerful mindset. This distinguishes those who work and get the results they want, from those who lose focus and find excuses. Make this the program that helps you find your focus.

1) Train with a friend each week.2) Factor in a meal off each week for special occasions or eating your favourite foods.3) Write down your diet and exercise goals and reflect on them regularly.4) Involve your friends and family in your diet and exercise program.5) Get rid of the ‘all or nothing’ attitude to food and exercise and get back on track immediately if you fall of the rails. 6) Spend time planning your food and scheduling your training programs.7) Check your weight once each week to monitor progress, 8) When you feel off track, don’t think about it, get up and do something that will help move you towards your goals.9) Read motivating health and lifestyle books.10) Each day reflect on what you have done well, and what you can do better tomorrow.

1) Clear out the cupboards

2) Stock up on supplies

3) Set your goal

4) Recruit your supporters

5) Develop laser beam focus

Stay motivated #GETSHREDDED

• Light Salad • Apple or small piece of fruit• Body Science High Protein(Low Carb Bars)• Body Science Athlete STIX • Body Science Chunks

#GETSHREDDED Day 1

#GETSHREDDED Day 2

#GETSHREDDED Day 3-14

20 mins before Breakfast:

20 mins before Breakfast:

20 mins before Lunch:

20 mins before Lunch:Breakfast:

Breakfast:

Morning Tea:

Morning Tea:

Lunch:

Lunch:

Afternoon Snack:

Dinner:

Dinner:

1 serve of HydroxyBurn Shred.Add to your water bottle and sip.


Alternate between days 1 and 2 in conjunction with the 9 low calorie meals to choose from.


1 serve of HydroxyBurn Shred.Add to your water bottle and sip.1 serve of oats with skim milk.

1 serve of Protein with water.If no added vitamins and minerals consume 1 multi-vitamin. Remember you can eat as many green veggies and salad as you want.

1 serve of Protein with water and a small serve of nuts.If no added vitamins and minerals in your protein consume 1 multi-vitamin.Remember you can eat as many green veggies and salad as you want.

1 serve of salad and 100g of lean meat.

Any of the 9 meals listedafter this page(see following recipes).

Any of the 9 meals listedafter this page(see following recipes).

Piece of fruit

Piece of fruit

Any daily snack (See DSI)

Any daily snack (See DSI)

Daily Snack Ideas (DSI):

• Aid/assist weight loss • Suppression of appetite• Boost energy• Boost metabolism• Improve mood• Fat cell breakdown

HYDROXYBURN SHREDNeuro-Thermogenics

Afternoon Snack:

Healthy and simply delicious, this light and fluffy omelette is chock-full of fresh garden veggies and flavour.

2 eggs1/2 cup corn tinned kernels, drained1 tsp. olive oil100g low fat cottage cheese1/4 brown onion, diced2 mushrooms1/4 bunch fresh spinach1 tsp. chives, chopped finely4 asparagus spears, chopped into 2cm lengths

Steam asparagus in microwave safe container for 2 minutes in 2 tbsp. of water.Lightly beat eggs with cottage cheese in a bowl. Heat a non-stick pan over medium to high heat, sauté onions for two minutes in olive oil and then pour in egg mixture. Gently lift edges of egg mixture around the sides of the pan when able to do so, so that uncooked egg slides underneath the cooked mixture at the bottom of the pan. Sprinkle over top of omelette the corn, mushrooms, spinach and asparagus.Cover pan with lid and remove from heat to allow for residual cooking for about 2 minutes.Serve garnished with chives.

Serves: 1 Person

Ingredients:

Method:

Recipes

1. Veggie Omelette

#GETSHREDDED

This program works by keeping your calorie intake tightly controlled each day, whilst still enjoying any of these 9 meals daily:






Dietitian prepared 300 to 400 calorie meals.

Turn the humble zucchini into noodles for a fun summer meal. Zucchini Noodles with Pesto is a simple and healthy dish that the entire family will love, it’s so easy!

2 tomatoes 4 zucchinis 2 tbsp. water 1 tbsp. olive oil 2 tbsp. lemon juice 2 garlic cloves 1/2 cup basil 1/4 cup pine nuts

To make pesto, combine the pine nuts, basil, garlic cloves, lemon juice, omega blend oil and water in a high-powered blender or food processor. Pulse until you get the texture you prefer. You can make the pesto as smooth or as chunky as you like. Peel the outer layer of the zucchini. Using a julianne peeler or using a ‘spiralizer’, shred the zucchini. Place noodles (4 zucchinis, 2 tomatoes, 6 basil leaves) into a large bowl. Add the pesto and toss to combine. Top with chopped tomatoes and basil leaves.

Serves: 1 Person

Ingredients:

Method:

2. Zucchini Pasta

EST 1999

A delicious, spicy blend, packed full of iron and low fat to boot. It’s ready in under half an hour!

1/4 onion, chopped1/2 clove of garlic, crushed1/2 tbsp. of olive oil1/4 tsp. cumin1/4 tsp. turmeric1/4 tsp. curry powder1/4 stalk celery, roughly chopped100g canned tomatoes, blended1/4 cup red lentils1 1/4 cup hot water1/4 cup cashew nutsPinch of salt1 tbsp. honey

Saute onion and garlic until clear. Stir in spices and vegetables. Add lentils, tomatoes and water. Bring to the boil and simmer for around 10 minutes or until lentils and vegetables are cooked. Blend cashews and water separately to make a cashew pasta. Combine soup, cashew paste and the honey to serve.

Serves: 1 Person

Ingredients:

Method:

3. Spicy Lentil Soup

Baked tuna-stuffed mushrooms that is never short on flavour but packed with everything that’s good for you. Dive in!

2 large flat mushrooms3/4 cup cooked cous cous2 tbsp. tomato, diced1 tsp. italian herb mix1/2 small brown onion2 sprigs fresh thymeTabasco Sauce to your liking1/4 cup low fat cottage cheeseFor the Crumb:4 tbsp. almond meal2 tbsp. chopped fresh parsleyZest of one lemon

Lay the mushrooms on an oven tray lightly spray with cooking oil. In a bowl combine cous cous, pasta sauce, onion and Tabasco and share amongst mushrooms. Top each mushroom with a Tbsp of cottage cheese. In a bowl combine almond meal, parsley and lemon zest and place on top of cottage cheese.Bake for approximately 20 mins on 180 C oven and serve.

Serves: 1 Person

Ingredients:

Method:

4. Tuna Stuffed Italian Mushrooms

EST 1999

Fresh Fresh Fresh! Satisfying home style recipe packed with super healthy fresh ingredients.

150g fillet of white fish (dory, bream or barramundi)

2-3 cups fresh or frozen vegetables: Carrots Broccoli Bok Choy Beans Red Capsicum 2 tsp olive oil

Grill piece of white fish for 5 mins each side or until browned.Stir fry mixed vegetables with olive oil.Serve fish alongside vegetables.

Serves: 1 Person

Ingredients:

Method:

5. Grilled Fish & Veggies

EST 1999

Wonderfully fragrant salmon drizzled with chive & lemon dressing and accompanied by Kipfler potatoes & Green Beans. This is easily made at home and deliciously fresh.

1 tbsp. olive or coconut oil 1 tsp. chives1 tbsp. lemon juice200g green beans4 small Kipfler potatoes 400g salmon fillet

Wash kipfler potatoes under warm running water and place into a pot. Cover potatoes with cold water and a pinch of salt and bring to the boil once boiling turn down and allow to simmer for a further 5-10 minutes (or until you can pierce with a small knife with a little bit of resistance) then strain from liquid and slice into 1cm thick rounds. (The potatoes are able to be cooked a day in advance but do not slice until you need them). Preheat oven to 180°C. Place a small pot of water with a pinch of salt on the stove and bring to the boil. Place salmon in a non-stick pan and bake for approximately 5-7 minutes. Remove salmon from pan and place the salmon somewhere warm put the pan back on the stove top with medium heat and add your sliced potatoes (remembering your pan handle will be hot) as they start to colour turn them over. Add beans to boiling water and cook 3-5 minutes. Remove potatoes from pan and place on to plate along with your drained beans and your rested salmon. In the same pan again add your butter and allow to melt. Add chives and the lemon juice pour this over top of your meal. Finish with fresh cracked pepper and serve.

Serves: 1 Person

Ingredients:

Method:


This dish is an fantastically delicious & quick nutritious and tasty meal.

500g skinless, boneless chicken breast, cut into strips2 carrots, cut into matchsticks1 bunch bok choy, chopped1 cup pumpkin2 tbsp. chives, chopped finely2 tbsp. gluten free soy sauce1 red chili, deseeded and chopped finelyJuice of a lemon1 tsp. brown sugar1 tsp. sesame oil1 1/3 cup cooked brown rice

Heat sesame oil in a pan over a medium to high heat. Add chives and chicken. Brown the chicken and then add the carrots and bok choy, stir fry for a couple of minutes, then add the pumpkin. Add the soy, lemon, sugar and chilli, seasoning to taste. Serve with 1/3 cup of rice.

Serves: 1 Person

Ingredients:

Method:

7. Chicken & Pumpkin Stir Fry

This recipe is quick, easy and tastes great as a simple and delicious meatballs should.

2 tablespoon basil 1/2 cup parmesan1/3 cup salt reduced tomato paste1 small none onion1 other garlic 500 grams extra lean mince2 tablespoon water

Chop onion and basil grate parmesan. Mix all ingredients and separate mixture into even sized meat balls.Bake in oven at 180˚C

Serves: 1 Person

Ingredients:

Method:

8. Parmesan Meatballs

EST 1999

Smoked salmon, is lean, mean and flavoursome. It’s loaded with omega-3s, protein, and an arsenal of other benefits. You can’t go wrong with this delish fish.

2 to 3 artichoke hearts, chopped 3/4 cup cherry tomatoes, halved A few handfuls of fresh rocket 2 cloves garlic, minced 2 to 3 sprigs fresh thyme 1 tbsp. coconut oil 1 large salmon fillet

Fire up the grill and keep it at a medium-low heat. While the grill heats up season both sides of the salmon fillet with salt and pepper to taste. Place on a sheet of foil (enough to wrap around the whole piece of fish) and drizzle with coconut oil. Sprinkle the top of the fillet with minced garlic and place a few sprigs of thyme on top. Seal the salmon in the foil and place on the barbecue. Cook for 15 to 20 minutes until soft pink and flaky. Meanwhile in a large salad bowl combine the rocket cherry tomatoes and artichoke hearts. During this time you can also combine the ingredients for the dressing and set aside for later use. Once the salmon has cooked remove from the grill and allow it to cool for a few minutes. Using a fork, pull apart the salmon into smaller pieces. Toss in with the rest of the salad. Drizzle with the dressing and serve while the salmon is still a little warm.

Serves: 1 Person

Ingredients:

Method:


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