MAINTENANCE AND FITNESS MEAL PLAN

YOU SHOULD BE GETTING USED TO YOUR TRAINING REGIME NOW AND BE SETTLED INTO A SUPPORTIVE EATING PATTERN. To kick your training up a gear add CREATAMAX EXTREME to your daily regime with 1 serving a day immediately after training on training days and with breakfast on non-training days. This will provide both creatine to improve your ability to perform repetitive strength and speed activities and additional carbohydrates to help you refuel.

PLAN PRINCIPLES MEAL OVERVIEW

CARBOHYDRATE DOMINANT FOOD

PROTEIN RICH FOOD

VEGETABLES

WEEKS 5-8 LIFT YOUR GAME

37.5% 37.5%

25%

16 MAXIMILKS

33 SERVINGS OF CREATAMAX 300

30 SERVINGS OF PROMAX

1 TUB

1 TUB

2 CASES OF 8

WHAT YOULL NEED

32 SERVINGS WILL REMAIN FOR USE IN WEEKS 9-12

2 SERVINGS OF PROMAX LEFT AT THE END OF 28 DAYS

12 PROMAX BARS1 BOX

MAINTENANCE AND FITNESS MEAL PLAN

BREAKFAST MID-MORNING LUNCH MID-AFTERNOON EVENING MEAL PRE-BED SNACK

MON 2 x poached eggs on 1 slice wholegrain bread PROMAX SHAKE and 1 piece of fruit Breast of chicken (1 breast), sliced tomato, green salad with houmous on wholegrain bread.MAXIMILK Oven cooked sea bass/cod fillet with green

vegetables and a fist sized portion of quinoa120g natural/Greek Yoghurt & blueberries

TUE Porridge oats (not instant) made with semi-skimmed milk, with a handful of chopped fruit or berries to accompany or sprinkled on top.

PROMAX SHAKE and 1 piece of fruit

Tuna, Mushroom, Parsley and lemon stuffed wholegrain pitta

PROMAX BAR Chicken breast (100g), tomato based sauce with a jacket potato and vegetables

Glass of Semi-skimmed milk and banana

WED Wholegrain cereal with semi-skimmed milk with 1 piece of fruit

PROMAX SHAKE and 1 piece of fruit

Feta cheese salad with light balsamic vinegar. 1 piece of fruit.

MAXIMILK Salmon Fillet, green vegetables, carrots, wild/basmati rice

Low fat cottage cheese & pineapple

THU Porridge oats (not instant) made with semi-skimmed milk or water, with a handful of chopped fruit or berries to accompany or sprinkled on top.

PROMAX SHAKE and 1 piece of fruit

Sardines (drained) with brown/wild rice (fist sized portion) and salad (pre-prepared and transported in a sealed sandwich box

PROMAX BAR Chicken Fajitas using 100g chicken breast, 2 wholemeal wraps & vegetables

120g natural/Greek Yoghurt & raspberries

FRI Wholegrain cereal with semi-skimmed milk and 1 piece of fruit.

PROMAX SHAKE and 1 piece of fruit

Fresh prawns (fist sized portion) with green salad including spinach, avocado and carrots & rice. Follow with a small handful of red berries or an orange

MAXIMILK Mixed beans & vegetables in a spaghetti Bologna sauce with 100g wholegrain spaghetti.

Low fat cottage cheese & pineapple

SAT Porridge oats (not instant) made with semi-skimmed milk or water, with a handful of chopped fruit or berries to accompany or sprinkled on top.

PROMAX SHAKE and 1 piece of fruit

Breast of turkey (1 breast) and green salad with avocado on wholegrain bread

PROMAX BAR 150g Sirloin steak with mushrooms, sweet potato and mixed vegetables

Glass of Semi-skimmed milk and banana

SUN 2 x Poached eggs on 1 slice wholegrain bread PROMAX SHAKE and 1 piece of fruit Choose your own meal: approx nutritional value: 400 kcal, 30g carb, 30g protein, 10g fat.MAXIMILK Roast with 100g white breast meat, vegetables and

half a sweet jacket potatoGreek yoghurt (120g) with banana chopped into it & a teaspoon of honey

WEEKS 5-8 LIFT YOUR GAMEAdd 5 grams of CREATAMAX 300 to your mid-morning promax shake per day