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.
