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