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SAMPLE DIETS – Ectomorph

Male

Existing weight 80KG – goal weight 65KG

Wake up Drink coffee/tea take 1-2 HEAT

MORNING CARDIO TRAINING

Meal 1 Two servings low glycaemic fruit,Small bowl oats, Portion eggs & 2 slice whole-wheat toast
Meal 2 Tuna salad- half tin tuna tossed with Lentils, chickpeas or brown rice
Meal 3 Large grilled turkey breast & 2 portion veg
Meal 4 2 Scoops whey shake (use skim milk) 1 Portion low glycaemic fruit

EVENING WEIGHT AND CARDIO TRAINING

Meal 5 Grilled hake 200g, Salad and fibrous veg

Female

Existing weight 60KG – goal weight 50KG

Wake up Drink coffee/tea take 1-2 HEAT

MORNING CARDIO TRAINING

Meal 1 One portion of low glycaemic fruit, Half small bowl oats, Portion of eggs & 1 slice whole-wheat toast.
Meal 2 Tuna salad, half tin tuna, no carbs
Meal 3 Grilled turkey breast 100g with Portion veg.
Meal 4 One scoop whey (use skim milk) with One portion of low glycaemic fruit

EVENING WEIGHT AND CARDIO TRAINING

Meal 5 Grilled hake 100g and Half portion salad and veg

You as an individual must try to enhance the flavours of your diet and also the sweetness to ensure that it becomes a lifestyle and not a ‘diet’. If the taste is too boring your likelihood of success is lessened.

Remember to utilize spices and water based sauces, eg Tobasco etc. Try to read all labels of the food you buy. If a product contains more than 7g of fat per 100g then that should be avoided in your strict phase of the week. So if you purchase a sauce to enhance the flavour of a dull high quality protein, then check the label. If it is less than seven or less than ten grams for that matter. Just try to be strict elsewhere in your diet. Use your initiative.

We are going to tell you again, stay hydrated , down that pure water on top of all your regular beverages to ensure your body releases that excess water bloat as well as toxins also flushing your organs. Try getting used to sweetener it will really improve the chances of you sticking to your diet, I myself personally will have a cup of coffee with 2 sweetener and that will eliminate my craving for something sweet, try it ,it should work for you too. Try only to eat fat free dairy products.

Again once you get used to it you wont go back. Experiment ,experiment and experiment , only by trial and error will you find what works for you in the parameters of your ‘diet’.

Remember the human body changes really slowly so persevere and the results are surely to follow. During the week only consume foods that will ensure you reach your end physique goal, if you look at your plate and you cant say that it will bring you that much closer, that meal is best left for your cheat day.

We at P.N.S are rooting for you, by following our training, cardio and diet recommendations we know that you will reveal that amazing new “PERFECTLY ENHANCED” body that you have desired for so long.

COME ON, WHAT YOU WAITING FOR? DO IT NOW!