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KICKSTARTER SHRED
DIET
Now, you want to weigh all of your food raw before you cook it.
Weigh the food and calculate enough for the week ahead/
however long you're prepping for. Cook it all in a big batch, and
then portion is out into your containers once you've cooked it.
- Season with herbs and spices to keep the flavour there (it's so
worth it)
What's a macro?
Macros in food:
Some people get confused thinking the weight of the food is the
equivalent of the amount of macronutrient in it, e.g. 100g chicken =
100g protein. This is not the case.
If there are any foods you don't like in the menu, feel free to
remove them from your day and replace them with something from
the shopping list below. Please ensure you're adjusting the calories
and macros using My Fitness Pal as different foods have different
macronutrient + calorie profiles.
Food variety:
Be in a deficit:
Reverse Dieting:
Once you complete any dieting phase, for most clients reverse
dieting is the best way to bring your metabolism back up and
maintain the results you've gained. This depends on how
aggressive the deficit was and the period of time you were in a
deficit for. I will be bringing out a guide covering this in more detail.
But I suggest increasing calories by 50-100 each week to slowly
bring them back up to baseline.
Shopping List
PROTEIN CARBS
White meats (chicken/ turkey/ Vegetables such as: carrots,
fish) alfalfa sprouts, asparagus,
Red meat (beef, grass fed & broccoli, cabbage, celery,
organic) eggplant, green beans, kale,
Fish (salmon, white fish, prawns) mushrooms, onion, parsley,
Game meat (kangaroo, goat, radishes, spinach, zucchini,
camel) tomatoes, turnip
Pork (always free range) You can use frozen vegetables
Eggs/ egg whites (always free Pumpkin
range) Sweet potato
Whey protein powder
Black/ red/ brown rice
Vegan protein powder
Basmati/ white rice
Quinoa
FATS Gluten free cereal
Butter (grass fed) 100% Maple Syrup
Ghee Berries
Coconut Oil Bananas
Avocado
Olive Oil (dress with it, don't cook LIQUIDS
with it) Water
Nuts (brazil, macadamia, Coffee/ w. nut milk (no sugar,
almonds, cashews) no milk, drink in moderation -
Nut butter (almond, cashew, up to 2 x daily)
macadamia) Tea (herbal)
Dark chocolate Raw cacao drinking chocolate
Shopping List
FOODS TO AVOID
Gluten
Dairy
Wheat
Canola oil
Refined sugar
Vegetable oil
Margarine
Trans fats
L I F E
A C T I V E
THE DIET
A healthy outside starts from the inside
S O P H
WEEK 1-2
S O P H A C T I V E L I F E
4 Week Kickstarter Shred Diet
NOTES
White protein = white fish, turkey breast/ mince, chicken breast/ mince/ thigh
macadamia nut oil (note this needs to be taken out of your fat calorie/ macro
goal)
Add a pinch of Celtic or Himalayan salt to ALL animal proteins (NOT white
table salt)
you for that matter), ensure you're going to sleep at the same time every night,
and rising at the same time every morning. Aim for 8 hours of sleep a night.
Your sleeping environment is important, ensure the room is pitch black, cool in
temperature and you're going to bed at the same time each night.
this program. This is not mandatory, if you don't want to have this, definitely
don't! Outside of this one free meal you may NOT have any junk food (sugar,
Do not consume more than 2 coffees a day, they must be either a long black,
short black, or nut milk alternatives are ok - however these must be taken out
MEAL FOOD
BREAKFAST PROTEIN: 120g whole eggs + 120g egg whites or 100g white
protein
FAT: 50g avocado
CARBS: Handful of spinach
MEAL FOOD
LUNCH PROTEIN: 90g chicken breast
FAT: 10g olive oil for dressing (mix with lemon)
CARBS: 65g garden salad + 65g green vegetables
MEAL FOOD
SNACK PROTEIN: 140g ground turkey (weigh raw)
FAT: half handful almond nuts
CARBS: 121g garden salad
MEAL FOOD
DINNER PROTEIN: 215g white fish
FAT: 13g grass fed butter
CARBS: 84g pumpkin + 84g green vegetables of your choosing
MEAL FOOD
POST WO PROTEIN: 1 Scoop EHP Labs OxyWhey Protein Powder
SHAKE FAT: 16g coconut oil OR MCT oil
CARBS: 60g mixed berries
4 Week Kickstarter Shred Diet
MEAL FOOD
BREAKFAST PROTEIN: 200g egg whites
FAT: 20g almond butter
CARBS: 100g mixed berries
MEAL FOOD
LUNCH PROTEIN: 150g chicken breast
FAT: 8g olive oil for dressing (mix with lemon), 12g macadamia
nuts
CARBS: Mixed salad of 100g red pepper, 100g cucumber, 50g
salad leaves of choice
MEAL FOOD
SNACK PROTEIN: 50g turkey breast
FAT: 40g avocado
CARBS: 2 rice cakes
MEAL FOOD
DINNER PROTEIN: 120g wild Atlantic or Canadian Salmon
FAT: 15g grass fed butter, 15g raw almonds
CARBS: 80g pumpkin, 100g zucchini, 100g green beans
MEAL FOOD
POST WO PROTEIN: 1 Scoop EHP Labs OxyWhey Protein Powder
SHAKE FAT: -
CARBS: 60g mixed berries
4 Week Kickstarter Shred Diet
SUPPLEMENT PROTOCOL
Vitamins)
When you're hungry sip on herbal tea, munch on cucumber/ celery and other
S O P H A C T I V E L I F E
4 Week Kickstarter Shred Diet
MEAL FOOD
BREAKFAST PROTEIN: 1 scoop EHP Labs OxyWhey Protein Powder
Protein Oats FAT: 15g peanut butter, 50ml almond butter
CARBS: 35g rolled oats, 100g raspberries
MEAL FOOD
LUNCH PROTEIN: 120g white fish
FAT: 10g grass fed butter
CARBS: 50g asparagus, 100g green beans, 75g basmati rice
MEAL FOOD
SNACK PROTEIN: 2 boiled eggs
FAT: 15g almod butter
CARBS: 2 rice cakes
MEAL FOOD
DINNER PROTEIN: 130g steak
FAT: -
CARBS: 200g white potatoes, 100g broccolini, 100g red capsicum,
85g carrot
4 Week Kickstarter Shred Diet
MEAL FOOD
BREAKFAST PROTEIN: 175g egg whites or 90g egg whites + 90g whole egg
FAT: -
CARBS: 145g mixed berries OR 1 gluten free wrap, 30g
tomatoes + handful spinach
MEAL FOOD
LUNCH PROTEIN: 66g chicken breast
FAT: 5g olive oil (dressing - add lemon + herbs)
CARBS: 100g Garden salad (leafy greens, cucumber, capsicum,
tomatoes, alfalfa sprouts) + 100g sweet potato
MEAL FOOD
SNACK PROTEIN: 1 Scoop EHPLabs Oxywhey Protein Powder
FAT: 10g nut butter, 130ml almond milk
CARBS: 28g rolled oats
MEAL FOOD
DINNER PROTEIN: 160g white fish
FAT: 5g coconut oil
CARBS: 68g basmati rice, 68g mixed vegetables
MEAL FOOD
POST WO PROTEIN: 1 Scoop EHPLabs ISOPept Protein Powder
SHAKE FAT: 26g nut butter
CARBS: 70g banana (delish when frozen)
Blend with ice + water
4 Week Kickstarter Shred Diet
SUPPLEMENT PROTOCOL
Vitamins)
When you're hungry sip on herbal tea, munch on cucumber/ celery and other
Movement is Key!
If you're unsure of how to set up your training, cardio and step
progression for fat loss feel free to join my 8 Week Lean Out
Training Program where I've covered all of that for you!
Michelle - Results from the 8 Week Lean Out Training + Nutrition Program
Renee - Results from the 8 Week Lean Out Training + Nutrition Program
Jackie - Results from the 8 Week Lean Out Training + Nutrition Program
Before you start, take a photo! Front, side and back (trust
me, you'll want to do this, it's the best way to see how you're
progressing). You can either take your photos weekly or
fortnightly, below are a few examples of my photos! Try to
be wearing the same clothes each time (sports bra and
underwear).
Using any other tool to track your progress will help too -
scale weight, body fat %, girth measurements and clothing
size are all great options.
Let's get social