The following program consists of six to eight small meals per day. This will stimulate metabolism, reduce body fat, increase muscle density and achieve optimum health.

CHOOSE A, B, or C

Select a category that compliments your goal.

Type A:

Goal Supplements to use
Want to lose up to 5kg of fat Extreme Lean MRP
Tone and firm up Extreme Whey
Get Fit and physical Lipocut
Want a six-pack Testoboost – men
Want the bikini body Glutamine
Want to lose the love handles Pump & Cut – pre-training

AUTHORISED FOODS

Protein Carbohydrates Vegetables/Fiber
Chicken Breasts Baked Potato/Sweet Potato Broccoli
Turkey Breast Steamed Brown Rice Asparagus
Ostrich Steaks Beans Lettuce
Fresh Fish Squash Carrots
Ostrich Pumpkin Cauliflower
Haddock/Salmon/Tuna Corn Green Bean
Tinned Fish Strawberries Green Pepper
Shrimp Wholewheat Bread/Roll Mushroom
Ostrich Mince Oatmeal Spinach
Egg White or Substitutes Basmati rice Tomato
Frozen Fish Melon Peas
Apple Cabbage
Fat-Free Yogurt Celery

NOTES:

  • No Carbohydrates after 2 pm
  • Small portions of carbohydrates between 100g and 150g per meal.
  • Vegetables/fiber are low in carbohydrates and can be eaten freely throughout the day
  • A typical serving of chicken, fish or ostrich should be around 150g
  • A portion of protein should be present at each meal time
  • Only FAT-FREE Dairy allowed up till 2 pm only
  • No Sugar.
  • Use herbs and spices freely, avoid oil-based dressings and sauces.
  • Avoid fruit juices even if they claim to have no sugar added. The naturally occurring sugar in fruit means the average fruit juice has about 25g of sugar per 250ml. Instead opt for plain water, sugar-free diet sodas, and “light” iced tea.
  • Drink at the very least, 2L water per day.

Type B

Goal Supplements to use
Want to lose over 5kg of fat Extreme Lean Mrp
Want a complete change in lifestyle Extreme Whey Protein
Get healthy and fit due to medicals issues Lipocut and CLA
Want to feel lighter and happier Testoboost (men only)
Extreme Whey and Glutamine
Omega Maxx
C-Maxx and Vita Maxx

AUTHORISED FOODS

Protein Carbohydrates Vegetables/Fiber
Chicken Breasts Baked Potato Broccoli
Turkey Breast Sweet Potato Asparagus
Ostrich Steaks Yam Lettuce
Fresh Fish Squash Carrots
Ostrich Pumpkin Cauliflower
Haddock Steamed Brown Rice Green Bean
Salmon Steamed Wild Rice Green Pepper
Tuna Wholewheat Bread/Roll Mushroom
Soy Protein Oatmeal Spinach
Tinned Fish Basmati Rice Tomato
Shrimp Beans Peas
Ostrich Mince Corn Brussels Sprouts
Egg White or Substitutes Strawberries Artichoke
100% Protein Complex Melon Cabbage
WHEY PROTEIN Apple Celery
Frozen Fish Orange Zucchini
Cucumber
Onion

NOTES:

  • No Carbohydrates after 12 pm
  • Small portions of carbohydrates between 100g and 150g per meal.
  • Vegetables/fiber are low in carbohydrates and can be eaten freely throughout the day
  • A typical serving of chicken, fish or ostrich should be around 150g
  • A portion of protein should be present at each meal time
  • No Sugar.
  • Use herbs and spices freely, avoid oil-based dressings and sauces.
  • Avoid fruit juices even if they claim to have no sugar added. The naturally occurring sugar in fruit means the average fruit juice has about 25g of sugar per 250ml. Instead opt for plain water, sugar-free diet sodas, “light” iced tea.
  • Drink at the very least, 2L water per day.

Type C

Goal Supplements to use
Tired of being the skinny guy Extreme Mass – Anabolic HUGE
Want big biceps! Or calves! Creatine
Want to have a six pack Glutamine
Want to look seriously sexy Hydra Sport
Want to be super strong Extreme Whey
Micellar Casein at night

AUTHORISED FOODS

Protein Carbohydrates Vegetables/Fiber
Chicken Breasts Baked Potato Broccoli
Turkey Breast Sweet Potato Asparagus
Ostrich Steaks Yam Lettuce
Fresh Fish Squash Carrots
Ostrich Pumpkin Cauliflower
Haddock Steamed Brown Rice Green Bean
Salmon Steamed Wild Rice Green Pepper
Tuna Wholewheat Bread/Roll Mushroom
Soy protein Oatmeal Spinach
Tinned Fish Basmati Rice Tomato
Shrimp Beans Peas
Ostrich Mince Corn Brussels Sprouts
Egg White or Substitutes Strawberries Artichoke
100% Protein Complex Melon Cabbage
WHEY PROTEIN Apple Celery
Frozen Fish Orange Zucchini
Fillet Steak Fat-Free Yogurt Cucumber
Pasta Onion

NOTES:

  • Carbohydrates to be eaten with every meal
  • Portions of carbohydrates between 200g and 300g per meal.
  • Vegetables/fiber are low in carbohydrates and can be eaten freely through out the day
  • A typical serving of chicken, fish or ostrich should be around 200g
  • A portion of protein should be present at each meal time
  • Only FAT-FREE Dairy allowed
  • Use herbs and spices freely, avoid oil-based dressings and sauces.
  • Avoid fruit juices even if they claim to have no sugar added. The naturally occurring sugar in fruit means the average fruit juice has about 25g of sugar per 250ml. Instead opt for plain water, sugar-free diet sodas, and “light” iced tea.
  • Drink at the very least, 2L water per day.
  • It is essential that you have a pre and post-training drink.
  • Drink Hydra Sport before or during training.
  • Drink Extreme Mass post training.