YOUR COACHING, NUTRITION

& SUPPLEMENTATION GUIDE

FOR OPTIMAL PERFORMANCE, FAT LOSS
& BODY COMPOSITION.

YOUR NA
M E:

Written by Gordon Chommanivong

Founder of Athletic Studio
FOR BEST USE:

This nutrition booklet is meant to work

in conjunction with your Personal Trainer
or Sports Nutritionist throughout your
training program. Even though you can
read the booklet from front to back, it’s
designed so you can visit or revisit any
section of the booklet when it’s relevant
to your situation, training phase or goal.
Your Personal Trainer or qualified Sports
Nutritionist will be able to go through any
individual section with you when required.

Contact your Athletic Studio Personal

Trainer or Sports Nutritionist to organise
any further coaching from the nutrition
booklet as it can be done before, during,
after or outside of your PT sessions.

GORDON CHOMMANIVONG
CONTENTS:

The 5 Common Food Sensitivi-

02. Levels Of Change 13. ties

03. BE X DO = HAVE 14. Gut Permeability

Affirmations & RTT Your Food Grocery Shopping List for

04. (Rapid Transformational Therapy) 15. Protein, Fats, Carbs & Vegetables

7 Breaks To Your Health & Per- Your Training & Rest Day Nutri-
05. formance 17. tion Plan

Is What You’re Eating Really Your Foundation Supplements

06. Normal? 19. For Optimal Health & Fat Loss

07. The Physiology Of Fat Loss 20. Extra / Free Meal Guidelines

HPA Axis Insufficiency - Stress Advanced Stubborn Fat Loss,

09. & Inflammation On Optimal 21. Body Comp, Energy & Mental
Health Clarity Tips

4 Types Of Stress To Manage Breakfast & Main Meal

12. for Optimal HPA Axis Function 26. Examples

Solutions To Managing The 4

13. Types Of Stress

01
 PINPOINTING EXACTLY WHAT YOU NEED
LEVELS OF CHANGE: TO FOCUS ON TO CREATE A LIFE CHANGING
TRANSFORMATION

Identifying exactly where you are on the levels of change makes

it easy for us to pinpoint exactly what you need to work on to
make your transformation process faster and more effective.
For long term sustainable results you want to make it so much
part of your lifestyle that there is little to no resistance to you
taking those actions. E.g.
Someone who identifies themselves as a healthy person,
doesn’t need to think about exercising as it’s part of their
lifestyle.

E.g. Be a role model for my children

E.g. I’m a healthy person who eats healthy

foods, who builds and nourishes my body

E.g. I value training and know the benefits

of it over going out and partying

E.g. What I’m doing is consistently producing

positive positive results*

E.g. How to train, what to eat, what systems

to implement, what supplements to take?

E.g. Supportive friends, family, training

environment, gym, coach or mentor
*measurements, performance, energy

02
01. 02.
WHICH LEVEL ARE YOU ON WHICH IS THE LEVEL
THE LEVELS OF CHANGE? ABOVE?

Now that you’ve For big changes and Self sabotage happens because most people
identified the level shortcutting the focus on the DO + HAVE; “I’m going to eat
above, you can above process use healthy and do sit-ups (DO) so I can have
implement systems, the formula 6-pack abs (HAVE)”. Without BE-ING and
strategies and BE X DO = HAVE identifying as a person who has 6-pack abs,
routines to make that (Going straight to no matter how much they eat healthy or train,
a habit and then part the identity level and they will self sabotage and go back to the
of your lifestyle. working on that). person they identify as - “someone who finds it
hard to have 6-pack abs”.

BE × DO = HAVE

01. 02.
WHO DO YOU WHAT CONSISTENT THOUGHTS
WANT TO BE? AND ACTIONS DO THEY DO?

FOCUS ON THE BE X DO
AND AS A BY-PRODUCT,
YOU WILL ACHIEVE THE
HAVE / GOAL.
03

AFFIRMATIONS & RTT
TIP: REPEAT THIS AFFIRMATION
TO YOURSELF 10 X EVERYDAY:
’I AM A HEALTHY PERSON,
WHO EATS HEALTHY
FOODS, WHO BUILDS AND
NOURISHES MY BODY’
04
(RAPID TRANSFORMATIONAL THERAPY) HELP
WITH IMPLEMENTING THE “BE” IN THE BE X
DO = HAVE MODEL
NOTES FROM GORDON ABOUT
AFFIRMATIONS AND RTT:
«I repeated this exact affirmation everyday
for years in my early 20’s when I first started
working with my own PT and now eating
healthy foods, training and nourishing my body
is effortless. RTT is a hypnotherapy method
which communicates with your subconscious
mind and directly accesses and fixes any
mental blockages. It’s by far the fastest
and most effective method I’ve used and
continually use.»
GORDON’S RTT Forest Toime
CONTACT IN MELBOURNE: www.forestt.com.au
7 BRAKES TO YOUR HEALTH
& PERFORMANCE

SEDENTARY
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05
 IS WHAT YOU’RE EATING
RESETTING NORMAL: REALLY NORMAL?

For most time humans have only eaten foods
that were mainly HUNTED, GATHERED, FISHED
OR PLUCKED. E.g, if you part of a tribe in
Africa, you would eat the animal you captured.
If you lived close to the ocean, it was the fish
you caught.
Franken foods, agriculture, commercial
farming, your family’s favorite meals have only
existed in the past 100-200 years. A slither of
time compared to how long Earth has existed

10.000 BC 2021
CAVEMAN, TRIBES, JESUS ETC. COCOPOPS, GLUTEN FREE, KFC

Thousands of years ago, there were no
processed foods e.g. cereal, fast foods, bread
and pasta. Tribes ate foods that were close to
where they live, anything hunted, gathered,
fished and plucked.
Foods created in the last 100 years since
agriculture are not bad, they’re necessary for
survival, staving off famine and in modern
society can make things convenient.

YOUR CULTURAL BACKGROUND AND HISTORY

INFLUENCES YOUR LIFESTYLE AND NUTRITIONAL
CHOICES. LET’S MAKE THEM WORK FOR YOUR GOALS
Identifying favourite foods and lifestyle habits you enjoy will help your
coach implement systems, strategies and effective advice to make your
transformation journey sustainable and enjoyable.

06
01. 02.
WHAT ARE YOUR WHAT ARE THE ACTIVITIES YOU
FAVOURITE ENJOY DOING THAT YOU CAN’T
FOODS? GIVE UP?

HOW FAT LOSS WORKS SO YOU CAN COMBINE

THE PHYSIOLOGY NUTRITION & TRAINING FOR AN AMAZING
TRANSFORMATION
OF FAT LOSS:

PREREQUISITE 1:
BEING IN A CALORIE DEFICIT

CALORIES CONSUMED
(Energy In)

CALORIES BURNED
(Energy Out)

Calories burned does not only refer to exercise.
This includes:
1) How much you burn at rest to simply function
2) How much you burn doing daily activities
3) How much you burn during exercise
4) How much you burn metabolizing your food
Being in a consistent caloric deficit week to week will
force your body to utilise its stored energy, causing
weight loss and/or fat loss. As your body is adaptive to
both nutrition and training, it’s possible to lose weight
and fat by eating more. This requires your body to adapt
to training, requiring more fuel to support its daily
demands.

07
 PREREQUISITE 2:
OPTIMISING FAT MOBILISATION,
TRANSPORTATION & OXIDISATION

BLOOD
TRIGLYCERIDES FATTY ACIDS

Triglycerides are broken

down to fatty acids which
then enter the muscle

MUSCLE

FATTY ACIDS

TRIGLYCERIDES CO2

Triglycerides are MITOCHONDRIA

also stored in
the Muscle Energy for
muscle contraction

Mobilisation: Your hormones Insulin & Adrenaline play an

Training > Adrenaline > Unlocks Free Fatty important role. Adrenaline gets released during
Acids from Fat Cells stressful situations e.g. training. Adrenaline
floods the bloodstream unlocking Free-Fatty
Transportation: Acids from the Fat Cells and helps utilise them
Movement & Resistance Training Drives Blood for energy. As insulin is a food / energy storing
Flow To Target Area hormone, when insulin is high, this blunts the
release of adrenaline.
Oxidation:
ATP (Energy) + Supply Of The Fatty Acids + Oxy- It’s not necessary but combining a calorie
gen, cause Fatty Acids to be broken down into deficit with meal timing to take advantage of
carbon dioxide optimal fat mobilisation, transportation and
oxidisation can enhance your fat loss and body
composition results further.

08
HPA-AXIS INSUFUCCIENCY, CONSISTENT
HIGH CORTISOL & INFLAMMATION:
THE FAT LOSS, MUSCLE BUILDING, MOOD, SEX
DRIVE & ENERGY KILLER

OPTIMISING YOUR HPA-AXIS

HYPOTHALAMUS
FUNCTION:
STRESS

CRH
ANTERIOR
PITUITARY

ACTH

ADRENAL
GLAND
KIDNEY

CORTISOL

METABOLIC
EFFECTS

A HEALTHY HPA-AXIS RESPONSE:

The hypothalamus (H) is a small part of your
brain that links your nervous system to your
endocrine system via your pituitary (P). When
you get stressed your hypothalamus will recog-
nise that signal and produce a hormone to
send to your pituitary which then produces a
stimulating hormone to send to your adrenal
glands (A) to start producing cortisol.
The HPA-Axis works on a positive feedback
loop, once there’s enough hormones in our
body to make it do what it needs to do, it
doesn’t need to produce any more of it becau-
se too much of it in our bloodstream can be
toxic. Naturally our body is very smart at regu-
lating itself, in this case it’s the hypothalamus
that’s continually regulating hormone levels in
our body.

09
 HPA AXIS INSUFFICIENCY:

If your body is producing too much of the
hormones (e.g. cortisol) at some point your
hypothalamus and pituitary will become less
sensitive at receiving the positive feedback
to regulate your body. This creates a negative
feedback loop; think of this as similar to insulin
sensitivity and insulin resistance.
Also what can occur is that your Adrenal
Glands can become less effective at receiving
the hormones sent by your pituitary (ACTH),
this is because if you have high levels of inflam-
mation in your body due to stress, your immune
system is also going to be producing certain
molecules which bind to the same receptor
sites as what ACTH would at your Adrenal
Glands.

IMMUNE SYSTEM MOLECULE

BLOCKING ACTH FROM GETTING
TO IT’S RECEPTOR SITE

ACTH RECEPTOR
SITE
IMMUNE SYSTEM
MOLECULE (E.G. TNF
ALPHA)
ACTH

ADRENAL GLAND

10
YOUR HPA-AXIS FUNCTION
AFFECTS ALL OF YOUR HORMO-
NES VIA A SIMILAR PROCESS IN
IT’S OWN PATHWAY

HYPOTHALAMUS

GHRH CRH GNRH TRH

ЛУНKEY ANTERIOR PITUITARY

ACTH = adrenocorticotrophic hormone
CRH = corticotrophin-releasing hormone
DHEA = dehydroepiandrosterone
FSH = follicle-stimulating hormone
LH = luteinising hormone
GH = growth hormone
FSH TSH
GHRH = growth hormone-releasing hormone GH ACTH
GNRH = gonadotrophin-releasing hormone LH
TR = thyrotropin-releasing hormone
TSH = thyroid-stimulating hormone

ADRENALS
OVARIES THYROID
MUSCLE

T4

T3
CORTISOL ESTROGENS
DHEA

Your HPA-Axis regulates a lot of your hormones and affects optimal health, body composition and
performance. Your muscles, adrenals, ovaries/testes and thyroid. It’s important you consciously
work to continually reduce stress and inflammation so your HPA-Axis is functioning optimally with
a positive feedback loop.

11
 THE 4 TYPES OF STRESS YOU
NEED TO MANAGE FOR OPTIMAL
HPA-AXIS FUNCTION:

INFLAMMATION - Poor food choices

(BACTERIAL) - Lifestyle e.g. smoking and excessive drinking
- Viruses (sickness)
- Overexposure to man made chemicals and toxins (xenoestrog-
ens)
- Chronic stress
- Pathogens
- Overtraining & under-eating

BLOOD SUGAR When blood sugar is low, your body recognises that as stress
MANAGEMENT which then causes your adrenals to release cortisol.

CIRCADIAN RHYTHM By regulating your circadian rhythm you’re regulating your cortisol
(SLEEP) output as well as other hormones helping the HPA Axis maintain
its sensitivity to feedback.

PERCEIVED STRESS - Work deadlines

- Family and relationships
- Money
- Status
Your hypothalamus still recognises perceived stress as physical
stress and produces the same stress/cortisol response.

By focusing on reducing and managing 4-types

of stress (Inflammation, blood sugar, circadian
rhythm and perceived stress) that contribute to
HPA Axis function you’re going to better be able
to produce the hormonal output that’s required
for body composition and training results.

The better you can naturally produce thyroid

hormones from your adrenal glands the better
your metabolism is going to be. The better you
can naturally produce cortisol during training
the more adrenaline you’re going to have during
training and the more free fatty acids you’re
going to release ready for fat burning.

12
SOLUTIONS TO MANAGE THE 4
TYPES OF STRESS FOR OPTIMAL
HPA-AXIS FUNCTION:

INFLAMMATION - Good nutrition

(BACTERIAL) - Supplementation
- Optimising detox pathways
- Optimising recovery

BLOOD SUGAR - More regular meals

MANAGEMENT - Meal timing
- Lowering the GI-load of a meal until body composition improves

CIRCADIAN RHYTHM - Aim for sunlight in the morning

(SLEEP) - 15 minutes of direct sunlight/day
- Stressful activities first thing in the morning so you can relax at
night

PERCEIVED STRESS - Gratitude log

- Meditation
- Cold therapy which improves stress tolerance and resilience
- Schedule holidays and rest days
- Achieve goals faster with more clarity e.g. asking for help or
working with a mentor

WHICH CAN IMPACT YOUR FAT

THE 5 COMMON LOSS, PERFORMANCE & BODY
FOOD SENSITIVITIES COMPOSITION GOALS

Peptide found in wheat, rye and barley. Immune system antibodies can
Gluten be raised for 90 days

Dairy Homogenisation, pasteurisation and fortifying nutrients

Trans Fats Unhealthy trans fats high in Omega 6 which can accelerate inflammation
(E.g. Vegetable Oils) and growth of cancer cells

Soy Phytoestrogens and GMO

Processed Sugars Body breaks it down fast which leads to unstable blood sugar

13
 The 5 common food sensitivities can impact
your gut in a similar way at a subtle level if
you know you don’t have an allergic reaction
to them. A consistent long term subtle im-
mune response in your gut can damage your
epithelial cells which can cause poor nutrient
breakdown and absorption. (See diagram be-
low)
We recommend replacing the 5 common food
sensitivities initially for 2 weeks to see how
your body responds. Bloating may reduce, less
water retention and more energy. If you find it
makes no difference we can always add them
back in.

It’s not what you eat, it’s what you’re able to

absorb.

HOW FOOD SENSITIVITIES, STRESS

AND TOXINS CAN DAMAGE YOUR
EPITHELIAL CELLS:

STRESSORS

STRESS TOXINS FOOD ANTIBIOTICS PATHOGENS

ALLERGENS

Normal passage of food components Leaky gut

EPITHELIAL
CELLS Normal tight junction selective permeability Paracellular
Damaged

FOOD

BLOOD
STREAM

CONSE- Oral Oral Delayed Malabsorption &

QUENCES tolerance tolerance food nutrient deficiency
allergies

Immune Inflammation
response

If we determine through your pre-training nutrition and lifestyle ques-

tionnaire in your consultation that you may need to spend more time
reducing your stress load and repairing your digestion we’ll tailor your
nutrition, training and supplements specifically for that first. Once your
gut health is functioning better it will be easier for you to achieve your
body composition goals and keep them long term.

14
 FOR YOUR FITNESS AND BODY
TAILORING YOUR COMPOSITION GOALS
NUTRITION

FOOD SOURCES & SHOPPING LIST

PROTEINS GLUTEN FREE CARBS
Chicken Sweet Potato
Beef Pumpkin
Game Meat (E.g. Kangaroo) Rice (Any)
Lamb Quinoa
Pork White Potatoes
Salmon Low Carb Potatoes (E.g. Carisma)
Fish Gluten Free Pasta
Seafood (E.g. Squid) Buckwheat Pasta
Eggs Whites Gluten Free Bread
Whole Eggs Maple Syrup
Vegan Protein Powder Honey
Whey Protein Powder Fruit (Any Medium Size)
Beef Protein Powder Berries
EAA’s (Essential Amino Acids) Gluten Free Wraps
Lupin Flakes (Vegan Source) Gluten Free Cereal
Organic Tempeh or Tofu Quinoa Crisps

FATS CRUCIFEROUS VEGETABLES

Organic Butter Broccoli
Olive Oil Broccolini
Coconut Oil Cauliflower
Avocado Bok Choy
Nuts (Made In Australia) Broccoli Sprouts
75% Dark Chocolate Cabbage
Goats Cheese Brussel Sprouts
Lactose Free Cheese Kale
Full Fat Cream Mustard Greens
Collard Greens
LIQUIDS
Water WHAT TO COOK WITH
Black Coffee
Organic Butter
Dairy & Soy Free Coffee (E.g. Oat)
Olive Oil
Flavoured Sparkling / Mineral Water
Coconut Oil
Zero Calorie & Caffeine Free Soda
Duck Fat
Herbal Tea’s (Any)

15
 FIBROUS CONDIMENTS
VEGETABLES
Cinnamon Fenugreek
Salad (Any)
Turmeric Thyme
Cucumber
Chilli’s Rosemary
Celery
Ginger Oregano
Capsicum
Sage Paprika
Onion
Apple Cider Vinegar Lemon Juice
Mushrooms
Balsamic Vinegar Lime
Green Beans
Pink Himalayan Salt
Beetroot
Celtic Sea Salt
Asparagus
Pepper
Carrots
Garlic

16
TRAINING DAY NUTRITION PLAN

MEAL PROTEIN CARBS FATS VEG SUPPLEMENTS

1

DAILY
WATER
GOAL

DAILY
FIBRE

GOAL

DAILY
SLEEP
GOAL

17
 REST DAY NUTRITION PLAN

MEAL PROTEIN CARBS FATS VEG SUPPLEMENTS

1

DAILY
WATER
GOAL

DAILY
FIBRE

DAILY
SLEEP
GOAL

YOUR NUTRITION IS DYNAMIC, AS YOU

GET FITTER, STRONGER AND YOUR BODY
COMPOSITION CHANGES SO WILL YOUR
NUTRITION. THE ABOVE IS WHAT’S GOOD FOR
YOU TO GET STARTED ON!

18
 FOR OPTIMAL HEALTH, PERFORMANCE
SUPPLEMENTS & BODY COMPOSITION

NOTE:
Only choose practitioner range supplements e.g. Designs for Health,
Thorne, Bioceuticals and not basic over the counter supplements.
Practitioner range supplements are registered with the TGA -
Therapeutics Goods Administration of Australia, ensuring that the
ingredients and quantity listed in the bottle is actually in there. They are
natural and of higher quality meaning your body is more likely to absorb
them.

SUPPLEMENT PURPOSE / REASON

HCL / DIGESTIVE Nutrient digestion and absorption

ENZYME

Methylation, the process of turning nutrients to do it’s necessary

VITAMIN B
roles within your body (e.g. nervous, cardiovascular, detoxifica-
COMPLEX
tion and immune system)

CHELATED Energy production, sleep and stress management. Involved in

MAGNESIUM more than 300 enzymatic reactions

ZINC CARNOSINE Supports immune system and helps to heal digestive tract

GREENS POWDER Provides phytonutrients that support your detoxification

pathways if you’re not eating enough of a variety of vegetables

FISH OIL EPA Supports the production of your sex hormones, reduces inflam-
& DHA BLEND mation and improves brain function

VITAMIN D Helps your body absorb and retain calcium, improves mood and
safeguard against deficiencies during winter

As a recommendation, start with the first 3 or 4 as they will help you

with nutrient absorption, energy production and recovery from training.
Your coach or Sports Nutritionist will recommend a practitioner range
product and dosages.

19
 EXTRA MEAL GUIDELINES

Food and/or alcohol doesn’t express guilt so neither should you. There
is no such thing as a “cheat meal”. You’re an adult and you make
choices. You can choose not to follow your plan and that’s ok.

- GET YOUR HEALTHY MEALS IN AND COMPLETE TO YOUR BEST

ABILITY YOUR TRAINING SESSIONS AND ACTIVITY GOALS E.G.
STEPS AND / OR CARDIO SESSIONS.

- EAT FUN FOODS IN GOOD COMPANY. YOU’LL BE LESS LIKELY

TO OVEREAT IN GOOD COMPANY AND IF YOU DO, THEY’LL GET
FAT TOO.

- YOUR EXTRA MEAL REPLACES DINNER THAT DAY. EAT A

HEALTHY BREAKFAST AND LUNCH BEFORE YOUR FREE MEAL.

- IMPLEMENT THE “ONE-SITTING RULE”. THIS MEANS ONCE

YOUR BUM LEAVES THE SEAT, THE EXTRA MEAL IS OVER.

- HAVE YOUR ‘EXTRA MEAL’ AS THE LAST MEAL OF THE DAY.

HAVING IT AT BREAKFAST WILL MAKE IT MORE LIKELY FOR A
DOWNWARD SPIRAL TO OCCUR FOR THE REST OF THE DAY.

- DON’T EAT LESS THROUGHOUT THE DAY BEFORE YOUR

‘EXTRA MEAL’. THIS WAY YOU’RE LESS LIKELY TO OVEREAT.

- ONCE YOU’VE FINISHED YOUR ‘EXTRA MEAL’, THROW ANY

LEFTOVERS AWAY STRAIGHT AWAY. THIS WAY THE NEXT DAY,
YOU CAN GO BACK TO EATING YOUR NORMAL HEALTHY MEALS.

- UTILISE THE ‘EXTRA MEAL’ TO TRAIN HARDER, GET FITTER

AND STRONGER AT YOUR NEXT TRAINING SESSION.
20
 ADVANCED STUBBORN FAT LOSS, BODY
COMPOSITION, ENERGY PRODUCTION
& MENTAL CLARITY TIPS

01.
MANAGING YOUR BLOOD SUGAR TO
PREVENT CRAVINGS AND OPTIMISE
FAT LOSS
BLOOD SUGAR LEVELS

Simple sugars ‘spike’ Energy crashes; cravings

the blood sugar start; fatigue; hangry;
levels light-headed

TIME

02.
DETOXIFICATION PATHWAYS AND WHY WHAT
YOU EAT MATTERS FOR FAT LOSS, LEANER
LEGS, ARMS AND REDUCING MAN BOOBS
DETOXIFICATION PATHWAYS

TOXINS STEP 1 STEP 2 WASTE PRODUCTS ELIMINATED FROM

(fat solubje) (water soluble) THE BODY VIA:
REQUIRED REQUIRED
NUTRIENTS NUTRIENTS
B Vitamins Amino Acids:
Folic Acid (Glutamine
Glutathione /Glycine GALL BLADDER KIDNEYS
Antioxidants Taurine
eg. Milk Thistle Cysteine
Carotenoids Sulphurated phy-
Vitamin E tochemicali eg.
Vitamin C found in garlic BILE
& cruciferous vege-
tablez
TOXIN LIST
metabolic end products, micro-organisms,
contaminants / pollutants, insecticides, BOWEL
pesticides, food additives, drugs, alcohol URINE
ACTIONS

21
 To achieve leaner legs, arms (women) and reduce man boobs (men):
Eat animal proteins, green cruciferous vegetables and supplement with a Vitamin B complex
to support phase 1 & phase 2 detoxification
Eat enough fibre 20-30g/day from vegetables and/or fibre supplement
Drink 2-3L water per day to help eliminate waste products from your body

03.
HORMONAL RESPONSE DURING
TRAINING - TAKE ADVANTAGE
& THEN REST!
TESTOSTERONE
CORTISOL

10 MIN 60 MIN TIME

During training you want to maximise your
effort to take advantage of your higher testos-
terone levels. From 60 minutes onwards your
testosterone and performance will drop so it’s
important you’re doing effective work from the
very start
After your training session it’s important to
consciously reduce your elevated cortisol levels
to improve your recovery. Cortisol is catabolic,
meaning it breaks your muscles and your body
down. For body composition, we want to come
out of a catabolic state and into an anabolic
state as much as possible

22
04.
CALORIC & MACRONUTRIENT
SYSTEMS FOR ADVANCED FAT
LOSS & BODY COMPOSITION

To get the most out of the various nutrition systems it’s best to have a sound understanding of
tracking your calories and macros (Protein, Carbs & Fats) via MyFitnessPal. After working with
your trainer for at least a month, they’ll know what your “Baseline calories - the daily amount of
calories you need to maintain your current weight or body composition” is at. From there you
can utilise this knowledge to implement a nutrition system that’s best suited to your lifestyle
operating at a deficit for weight loss, maintenance or surplus for muscle building.

NOTE:
Seek guidance from your Personal Trainer or Sports Nutritionist first about which nutrition systems would be best for
you as some will not be appropriate for you at all based on your history, lifestyle or training phase goal.

23
24
25
 BREAKFAST MEAL EXAMPLES

2-3 WHOLE EGG OMELETTE EGG & BACON BREAKFAST

WITH VEGGIES MUFFINS

EGG & VEGETABLE SMOKED SALMON, AVOCADO

FRITTATA & GLUTEN FREE TOAST

PROTEIN SHAKE WITH FIBRE HIGH PROTEIN GREEK

POWDER & BERRIES YOGHURT

26
MAIN MEAL EXAMPLES

CHICKEN BREAST SALAD STEAK & VEGETABLES

SLOW COOKED LAMB GLUTEN FREE PASTA & MINCE

& POTATOES

ALMOND MEAL CRUMBED FISH GRILLED MEDITERRANEAN

& SWEET POTATO FRIES TOFU

27
 RESULTS SPECIFIC NUTRITION
& TRAINING GUIDANCE

28
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