program - operator edge

7 DAY

Online Nutrition GuidePROGRAM

Rhys Dowden

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DISCLAIMERYou should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Operator Edge offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely the following material and all subsequent information as a substitute or replacement for professional medical advice, diagnosis, treatment, or rehabilitation. The information distributed and promoted are meant to supplement, not replace, proper exercise training. By engaging in this program, you acknowledge that it is your sole responsibility to consult with your physician regarding both your medical fitness to engage in this exercise program and any medical or physical conditions which might arise during the course of your exercise program. If you have any concerns or questions about your health, you agree to consult with a physician or other health-care professional. You further agree to not disregard, avoid or delay obtaining medical or health related advice from your health-care professional in connection with information or suggestions provided. The use of any information provided, distributed, and promoted are to be used solely at your own risk. Please discuss all nutritional changes with your physician or a registered dietician. Don’t perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately and arrange to be seen and evaluate by a physician. Developments in medical research may impact the health, fitness and nutritional advice that is promoted and distributed. No guarantee can be given that the advice promoted and distributed will always include the most recent findings or developments with respect to that particular subject. All exercise poses possible risk of injury or death, depending upon your underlying medical condition. We advise everyone to take full responsibility for their safety and know their limits. Do not take risks beyond your level of experience, expertise, training and fitness level. Don’t perform any exercise unless you have been shown the proper technique by a certified fitness professional (personal trainer or certified strength and conditioning specialist). By enrolling in the program, you agree to consult your physician or other health care professional before starting this health and fitness program.

Copyright

All rights reserved. No part of the material may be reproduced in Australia or in any other country by any process, electronic or otherwise, in any material form or transmitted to any other person or stored electronically in any form without the prior written permission of Operator Edge, except as permitted by the Copyright Act 1969.

©2016 Copyright Operator EdgeSydney, NSW 2009First published 2016

Published byOperator EdgeSydney,NSW 2009Australia

Email: [email protected]: www.operatoredge.com

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Rhys DowdenRhys grew up in various places in Queensland, with the majority of his childhood spent on the Sunshine Coast. He enlisted in the Army at the age of 18 and served in the Royal Australian Armoured Corps for 4 and ½ years before discharging.

Rhys worked at Australia Zoo on Steve Irwin’s security detail for 6 months before taking work in Iraq as a contractor for 2 years. He then re-enlisted in the Army and passed the Commando Selection and Training Course in 2008. Rhys completed 2 tours to Afghanistan with the 2nd Commando Regiment, one as an Operator and one as a Sniper, before discharging in 2013 with a total of 10 years service.

As Owner of Operator Edge, Rhys’ extensive military and fitness experience along with many years of martial arts enables him to provide a thorough level of mental conditioning, military, self-defence and strength and conditioning training.

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Nutrition

IntroductionThis eBook is written as an introduction to the specialized needs of a Military athlete. My goal is to educate you in proper nutrition, which will aid you in recovering and repairing after each session. The guide will answer the most basic questions that you as a Military athlete will need to know. It is common for the heavy day to day demands to require appropriate nutritional habits and interventions so that, under the most rigorous conditions, performance is optimized, and health is preserved. Let’s get started with your nutritional journey.

DietingDieting is one of the most controversial issues concerning nutrition to date. The main reason being is that you cannot cut corners when it comes to good health and nutrition. There is no quick fix or fad diet that will work in the long term. There is no magic pill that will eliminate your weight gain or bad habits overnight. However, there are some things that work and that will take work. I would like to share with you these things today.

Yes, there are some diets that will give you good short term results really quickly. However, I must tell you to beware of these types of diets because they will only hurt you in the end. If you do not take the time to learn sound principles and guidelines you will not be able to maintain your new weight long term. Because of that, many fall off the wagon and never finish their journey. Once you know the principles behind what and why foods are good or bad, you will have a thorough understanding of how to maintain your natural weight and great health…. forever!

Why today’s diet doesn’t workThe diets today contain little nutritional value and are loaded with chemicals, preservatives, colors, flavors and other harmful products. Many of the foods found in the normal diets today are falsified foods. A majority of people on these diets are overweight, have a myriad of health problems, and are not fueling their bodies with the correct sources to enable an active and healthy lifestyle.

Let’s take our example from people who lived before us, those back in the day. These people were strong, fit, lived an active lifestyle and were virtually free of disease such as cancer, heart disease and tooth decay. This happened because they consumed whole natural foods such as fruits, vegetables, wild or free-range animal products, seafood, raw dairy and unprocessed whole grains. Let’s make an effort to attain this same result.

What’s really causing your sickness?While there are a number of factors that could be causing you to become sick, there is one common trend that I see time and time again…what you eat. Highly processed foods are making you sick, rotting your teeth, destroying your liver, kidneys and blocking your arteries. Highly advertised marketing schemes have convinced people that processed grains, fast food, fat-free products and a small amount of fruit is the way to go… wrong! This is furthest from the truth and I stand to correct that statement. This marketing is causing thousands to be affected in a very negative way.

Highly processed or refined foods have been severely altered from their natural state. When you put these foods into your body, when in the bloodstream, it will increase the body’s blood sugar to extreme levels. The body’s reaction to this is to release insulin to maintain homeostasis. When there is too much sugar in the blood by consuming bad food or overeating, there will be a negative effect on your pancreas.

The pancreas will release too much insulin and draw out too much glucose from the blood. A small amount of that extracted glucose will be sent to the cells and used as needed. The remaining glucose will be stored as FAT!

When too much glucose has been taken from the blood, the body goes into survival mode as the balance has been disrupted. You will then start to feel hungry and want to consume more sugars to return the blood sugar levels back to normal. If you then consume more unhealthy food, the entire horrific process is repeated over again. This is how obese people develop diabetes. Continually spiking your insulin levels will eventually lead to the body’s cells becoming insulin resistant.

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Foods You Should EatNow that we have taken notice of the importance of knowing what to put in your body, let’s dive deeper into what these foods actually look like. Eating the proper foods will fuel your body and give you the necessary energy you need. This will only happen when you eat quality nutrients. Quality nutrients include meats, vegetables, fruits, nuts, healthy starches and full fat dairy products. Eating these nutrients will help us to stay lean, energized, disease free and living long.

Food in its natural state:Most food is best consumed in its raw or natural state with as little cooking or processing as possible. While cooking your food can be necessary, there are some major problems that come up with cooking your food.

• Micronutrients can be destroyed in heat i.e. vitamins and enzymes. When the chemical structure of food is changed during the heating process, it is much harder for the body to process.

• At the natural state the body is better ready to digest the food. We don’t want to destroy these through excessive heating. If they are destroyed, your body will need to use more of its own enzymes to cover these functions. Allow your body to perform to its utmost potential by eating raw foods and utilizing the enzymes within.

Below is a list of raw foods that you should eat:

Raw food list• Fruit• Vegetables – salads• Nuts• Fish• Eggs• Dairy products (unhomogenised). Unpasteurised is best, but is not allowed due to government regulations.

Allowable cooking:• Vegetables – steamed, roasted, slow cooked or light pan-fried.• NEVER eat raw chicken, turkey or other foul meat.• Red meat – minimal cooking i.e. Rare to medium

Macronutrients

Simple CarbohydratesNatural sugar is the most efficient form of fuel available to the body. Proteins and fats take 3 times as much effort for the body to convert to energy, which causes the body stress.

Although low sugar diets, which encourage the body to become fat burning, can initially yield good results with weight loss and increased energy, it is in the long run taxing on the body. This prolonged taxing on the body raises stress hormones, which encourages:

• Break down of body tissue• Impair thyroid function• Damages metabolism

On a low-carb or no-sugar diet, the body’s glycogen stores will be depleted. The body will then require the breakdown of fat to be used for fuel and in doing so releases adrenalin to encourage this process. When this happens, cortisol is also released which breaks down body tissue protein to be converted into glucose within the liver. As adrenalin and cortisol are stress hormones, the body’s metabolism decreases as the body goes into survival mode. As metabolism slows, digestion slows.

The consumption of good sugars is essential to optimize your metabolism. This will in turn help your body regulate stress hormones, repair and function normally.

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How many carbohydrates needed daily?

Situation Carbohydrate Targets

Light Low intensity or skill based activities 3-5 per kg BM

Moderate Moderate exercise program (<1 hr/day) 5-7 per kg BM

High Endurance program (i.e. moderate to high intensity exercise 1-3 hr/day) 6-10 per kg BM

Very high Extreme commitment (i.e. moderate to high intensity exercise >4-5 hr/day 8-12 per KG BM

(AIS recommended daily carbohydrate intake to fuel and recover)

As you see above, the amount of carbohydrates recommend for athletes are quite high. In this program we will follow a rule of about 2.5-3.5g of carbs per kg BM to strip body fat.

FruitFruit plays a major role for your diet. Fruit is a key component because the human body easily digests fruit due to our medium length digestive tract. Our bodies were physically designed to consume fruit! Think of fruit as an entire meal, not just a snack. Make a conscious effort to eat fruit throughout the day to keep you fueled up and prevent from becoming too hungry.

The best part of consuming fruit is that fruit will not make you fat. Fruit has a balance of fructose and glucose, which will not greatly spike your insulin levels. Your body will readily use this easily digestible sugar or store the excess glycogen in the liver and muscles for later.

In order for fruit to be quickly absorbed by the body, it is best to consume fruit by itself. If you still feel hungry after eating fruit or if you are getting bored with just eating the same fruit, feel free to add a quality Greek yogurt or full fat cream to help you feel fuller for longer and to mix it up a little!

Dried fruit is fine as a snack, but sun dried fruit only with no sulphites or chemicals added. Canned fruit can be ok, but check the ingredients as they usually have sugar added.

IMPORTANT TIP: Eat some fruit or a glass of warm milk with some honey before bed to fuel your body throughout the night. This will keep cortisol levels down and keep your body hydrated. If you wake up in the morning and don’t feel hungry, then your cortisol levels have become too high throughout the night. Adjust your pre-bed meal accordingly.

Examples of fruit to eat:• Strawberries, blackberries, blueberries • Dates • Figs• Bananas • Watermelon • Peaches • Apples• Pears • Plums

VegetablesVegetables contain many minerals and enzymes, but interestingly not as much energy as fruit. Although both fruit and vegetables are needed, don’t be too concerned if you’re not a massive fan of vegetables as you can offset this by eating plenty of fruit.

When deciding on vegetables to eat, eat green leafy and fibrous vegetables. Some of the best leafy and fibrous vegetables are lettuce, spinach, parsley, beetroot, capsicum, carrots, celery, cucumbers, broccoli, green beans, cauliflower and sprouts. If you’re looking for some extra flavor, add butter or sour cream to your vegetables to help aid mineral utilization and lime for extra taste.

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JuiceA great cleansing tonic for the body is vegetable juice. A small beetroot, a few carrots and a couple of big celery sticks thrown in a blender are a perfect mix to detoxify the body. You can also include an apple or orange for taste. If you are looking to improve your digestion and increase metabolism, just add ginger. Cream, as mentioned above will aid in digestion and mineral absorption.

Juicing Ingredients:• Beetroot • Carrot • Celery • Ginger• Apple/orange • Cream

Complex CarbohydratesGrains & CerealsIn their natural form grains and cereals cannot be digested by the body and must be processed in order to be edible. Even after this processing, complex carbs are extremely hard for the body to digest and is therefore quite taxing. Grains and cereals also contain gluten and phytic acid, which are both very acidic and cause stress to the body, in turn slowing your metabolism.

Grains and cereals will also cause an insulin spike, which will encourage fat storage.

We want easily digestible simple carbs that the body can use quickly and efficiently without causing an insulin spike.

BreadBread is a complex carbohydrate containing gluten and phytic acid. Today’s bread is harmful to the body because much of it contains many chemicals causing more acid in the body. If you need a “bread fix”, it’s important to first look at the ingredients used to make the bread. The best bread to choose are the ones containing only 4 basic ingredients: flour, water, salt & yeast. That’s it. No emulsifiers, preservatives, vegetable oils, sugar or any other unhealthy additives.

Gluten free bread is a good alternative; however, you still must remember to check the ingredients as a lot of these breads still contain many chemicals. Be sure to shop around when making your bread choices.

With this program however, stay away from any forms of bread to aid in fat stripping!

RiceAlthough rice is a complex carbohydrate, it does not contain gluten. It does however contain phytic acid. If using brown rice, boil it for 10 minutes and then let it simmer for at least an hour to neutralize the phytic acid. Otherwise eat long grain white rice such as basmati. White rice has had the phytic acid removed and being long grain, is low on the glycemic index. This ensures slower digestion and limited insulin spike.

Sweet potatoSweet potato is a root vegetable and contains starch, sucrose (bonded glucose and fructose) and a small amount of free glucose and fructose. As a root vegetable they are naturally anti-fungal, anti-bacterial and anti-parasitic. When eaten they help absorb and remove toxins and balance intestinal bacteria. Eat them with a little butter to help moderate insulin response.

Whole Grain OatsAlthough oats are hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fibre and nutrients. Oats contain a specific type of fibre known as beta-glucan, which typically helps lower cholesterol and does not cause an insulin spike compared to things like bread and pasta. Oats are an excellent source of manganese and molybdenum. They are also a very good source of phosphorus as well as a good source of copper, biotin, vitamin B1, magnesium, dietary fibre, chromium, zinc, and protein.

Do’s and Don’ts• EAT long grain white rice or brown rice • EAT sweet potato• DON’T EAT pasta • DON’T EAT breads• DON’T EAT cereal • DON’T EAT biscuits, crackers, chips

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ProteinWhat is Protein and why do we need it?Protein is has two main functions for your body. Protein’s roles for the muscles are used for both structural and functional purposes. Structurally, it builds tissue, cell membranes and muscle cells. Functionally, they act as enzymes or transport vehicles.

Proteins are made up of about 20 different amino acids, 8 of which are essential and must come from food. They are used as a minor fuel source during exercise and will be broken down and converted to glucose for energy if the body is not receiving enough carbohydrates through dietary intake.

Are there risks with consuming too must protein?The below chart from the Australian Institute of Sport indicates the daily requirement of protein per kilogram of bodyweight for individuals with varying levels of physical activity. Consuming way over your daily recommendation of protein can increase the amount of calcium passed during urination. People with high protein intake diets can omit other highly valuable foods and nutrients; such as those found in fruit and vegetables and therefore find themselves lacking healthy sugars and fiber (refer to the carbs section).

Group Protein intake (g/kg/day)

Sedentary men and women 0.8 – 1.0

Elite male endurance athletes 1.6

Moderate-intensity endurance athletes (a) 1.2

Recreational endurance athletes (b) 0.8 – 1.0

Football, power sports 1.4 – 1.7

Resistance athletes (early training) 1.5 – 1.7

Resistance athletes (steady state) 1.0 – 1.2

Female athletes <15% lower than male athletes

(AIS recommended daily protein intake)

Post training?Immediately after exercise consuming protein will enhance muscle uptake and retain amino acids. Although it’s important to consume protein immediately after exercise, it is also just important to regulate protein intake throughout the day as protein metabolism post exercise can continue up to 24 hours.

Also post exercise; consume carbohydrates with your protein intake, as this will stimulate insulin release, which triggers the muscle to take up the amino acids. The good carbohydrate sugars will also provide the muscle with replacement fuel to restore muscle glycogen levels. Consuming protein only will hinder this process.

MeatSeafoodThe best meat to consume is without doubt seafood. Not only is seafood an excellent source of lean meat, it’s full of fatty acids such as omega 3 and fat-soluble nutrients and minerals such as vitamins A, D, E and K all of which promote increased health.

The best seafood to consume is deep-sea fish, fish from unpolluted waters and fresh shellfish.

Seafood examples:• Salmon • Tuna • Swordfish • Calamari• Lobster

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Chicken, Turkey and Red meatThe next best meat to consume following seafood is organic, hormone free, free-range white meat, turkey being the best, followed by chicken.

Red meat should be a smaller part of your diet and from animals allowed to consume their natural diet i.e. grass fed cows or any game meat such as Kangaroo. Red meat is a great source of lean protein, but it’s hard to find grass fed, hormone free beef these days. The best and most nutrient and mineral dense part of an animal to eat is its liver. If you can stomach it go for it!

Examples are:• Organic, hormone free, free-range turkey• Organic, hormone free, free-range chicken• Organic, hormone free beef from grass fed cows

EggsEggs are also a great animal protein source packed full of vital vitamins, minerals and fat-soluble nutrients. Make sure you eat the whole egg and not just the egg whites (protein shake acceptable) as all the nutrients are found in the yolk.

So...• Organic, free-range eggs

NutsNuts are a great snack and excellent source of protein and natural fat. The best nuts are:

• Almonds • Macadamias • Brazil nuts • Pecans• Walnuts • Cashews

FatsBelieve it or not, the human body needs fat! There different types of fats that go into your body. Good quality fats are used to digest essential fat-soluble vitamins and minerals such as vitamin A and D and aid the body in absorbing protein.

Saturated fats from animal products are the best sources of fat used efficiently and effectively by the body to aid recovery and repair. This is especially important during high intensity training programs.

Polyunsaturated fats are found in natural foods such as plants, nuts and seeds in low levels. They are found at higher and harmful levels in unnatural and processed foods such as vegetable oils.

Trans-fats are found in highly processed foods where the oil used is unstable and has been heated to a point that changes its chemical structure. The temperature in which the oil becomes unstable is extremely low in poor quality, unnatural oils such as vegetable oils (canola, soy, safflower and cottonseed).

So...• Good quality fats: • Meat – Salmon, tuna, egg • Avocado • Nuts

DairySurprisingly, from a nutritional viewpoint, dairy products are not required for optimal health. If you are lactose intolerant or just don’t like dairy products there’s no need to force it down. The quality fats, vitamins and minerals found in dairy products can easily be found in other natural foods. Calcium for example is plentiful in sardines, figs, dates, apricots, dark leafy greens, Chinese cabbage, broccoli, green snap beans and almonds.

If conducting strength training however, dairy products are great for repairing muscle, aiding in recovery and putting on mass. The problem with today’s dairy products are the cows the milk comes from has been fed an unnatural diet of grains, been injected full of hormones and given antibiotics. If you then choose low-fat dairy products you are further diminishing it by taking away the healthy saturated fat used to digest minerals and vitamins.

Best Dairy Examples:• Full fat, natural and chemical free milk, cheese, Greek yogurt, sour cream and cream

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ExtrasGOOD:

• Coconut oil – Can be heated to a high temperature while remaining stable• Olive oil – Choose cold-pressed only• Honey – contains nutrients and enzymes and has a balance of fructose and glucose. Is great as a natural sweetener, but

in order to benefit the best, make sure to choose natural or raw honey

BAD:• Vegetable oil – Highly processed oils full of trans-fats which are damaging to the body

When and how much?Contrary to popular belief, the theory of consuming smaller meals more often throughout the day to increase your metabolism has been proven to be incorrect. It is found that you cannot increase your metabolism by consuming more food; you can however increase it by conducting high intensity exercise.

Eating 6 meals a day is a great way to keep you from becoming too hungry and gorging or overeating. It is also a great way to ensure your muscles have the required nutrients to repair and grow.

Your calorie intake should vary based on your training. On heavy training days consume more calories, while tapering off on your rest days.

Pre-workout snacks are a great way to fuel your body for the upcoming high intensity workout. However, do not go overboard! A banana, some dates or an apple and peach either by itself or with some Greek yogurt will suffice.

For Post-workouts, consume your protein shake with some more fruit. Eat a whole, balance meal within the hour.

SummaryEAT...

• Organic, naturally grown carbohydrates – Fruit, vegetables, rice, sweet potato• Organic, hormone free, free-range animal products – Fish, chicken, turkey, beef, lamb, eggs• Full fat dairy products – milk, cheese, yoghurt, creams• Coconut oil• Nuts• Breakfast – everyday!

DON’T EAT...• Processed grains – Pasta, bread• Unnatural sugars – Lollies, biscuits, chocolate• Low or no fat dairy products• Vegetable oils

Sauces and SpicesMost sauces and spices sold in supermarkets, etc. contain very high levels of sodium, sugar, preservatives and artificial colours and flavours. This may mean that while you might be eating a near perfect diet, you may be ruining it by using these sauces and spices. I understand that things can get a bit bland so just be careful when purchasing these products and be sure to read the labels carefully.

Below is a 7 day eating plan incorporating recipes (see attached guide) I actually use. The macronutrients have been calculated for the average male and female conducting a moderate to heavy exercise regime.

Whether you are intending to lose weight on this program, maintain your current bodyweight or put on weight, download the My Fitness Pal App and follow the instructions to calculate your daily calorie intake.

All the above information remains the same whatever your end goal is. Ensure you are eating healthy, unprocessed, natural foods that will provide your body with the correct nutrients and calories to remain as healthy and efficient as possible.

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Day 1

Meal Food Supplements

Breakfast Women: 2 poached eggs½ cup oats1 ASN HP100 Protein ShakeMen: 4 poached eggs1 cup oats1 ASN MP50 Protein Shake

Women and Men:4 fish oil capsules1 tbsp apple cider vinegar

Lunch Women: Small serving OE Asian Chicken and RiceMen: Large serving OE Asian Chicken and Rice


Dinner Women: 2 Mexican Mince Lettuce TacosMen: 4 Mexican Mince Lettuce Tacos

Snacks (spread throughout the day)

Women: 2 rice cakes1 tsp peanut butter3 strawberries1 small tin of tuna (in spring water)1 small bananaMen: 4 rice cakes2 tsp peanut butter6 strawberries1 large tin of tuna (in spring water)1 large banana

Pre Workout Women: 1 ASN HP100 Protein Shake45g oatsMen: 1 ASN MP50 Protein Shake45g oats

Women and Men:2 scoops ASN Extreme Pump

During Training TRAIN THE HOUSE DOWN

Post Workout Women: 1 ASN HP100 Protein Shake½ banana95g tin of tuna80g almonds or walnuts (large handful)Men: 1 ASN MP50 Protein Shake1 banana185g tin of tuna80g almonds or walnuts (large handful)

Women: Calories 1848; Carbs 187; Fats 45; Protein 191; Sugar 56.Men: Calories 2663; Carbs 254; Fats 76; Protein 261; Sugar 65.

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Day 2


Breakfast Women: OE Ultimate Commando Omelette1 ASN HP100 Protein ShakeMen: OE Ultimate Commando OmeletteADD ½ cup sweet potato1 ASN MP50 Protein Shake


Lunch Women: Small serving OE Asian Chicken and RiceMen: Large serving OE Asian Chicken and Rice


Dinner Women: OE Crumbed Salmon and Green SaladADD ½ cup sweet potatoMen: OE Crumbed Salmon and Green SaladADD 1 cup sweet potato


Women: 2 rice cakes1 tbsp cottage cheese2 slices smoked salmon1 tbsp chobani Greek yoghurt (plain)1 small appleMen: 4 rice cakes2 tbsp cottage cheese4 slices smoked salmon2 tbsp chobani Greek yoghurt (plain)1 large apple

Pre Workout Women: 1 ASN HP100 Protein Shake½ bananaMen: 1 ASN MP50 Protein Shake1 banana

2 scoops ASN Extreme Blast

During Training 2 scoops ASN BCAA’s (during workout)

Post Workout Women and Men:Berry Shake


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Day 3


Breakfast Women: OE Salmon Scramble1 ASN HP100 Protein ShakeMen: OE Salmon ScrambleADD 1 cup quinoa1 ASN MP50 Protein Shake


Lunch Women: Small serving OE Satay Chicken and VegetablesMen: Large serving OE Satay Chicken and VegetablesADD 1 cup rice


Dinner Women: OE Naked BurgerMen: OE Naked BurgerADD 1 cup sweet potato


Women: 2 rice cakes1 small tomato (salt and pepper)2 slices smoked salmon3 strawberries1 bananaMen: 4 rice cakes1 small tomato (salt and pepper)4 slices smoked salmon6 strawberries1 large banana

Pre Workout Women: 1 ASN HP100 Protein Shake½ bananaMen: 1 ASN MP50 Protein Shake1 x banana



Post Workout Women and Men:Monkey Protein Shake


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Day 4


Breakfast Women: OE Banana, Walnut and Quinoa Porridge1 ASN HP100 Protein ShakeMen: OE Banana, Walnut and Quinoa Porridge1 ASN MP50 Protein Shake




Dinner Women: OE Zucchini Spaghetti BolognaiseMen: OE Zucchini Spaghetti Bolognaise


Women: 2 rice cakes1 tsp peanut butter1 tin of tuna (in spring water)3 strawberries1 bananaMen: 4 rice cakes2 tsp peanut butter1 large tin of tuna (in spring water)6 strawberries1 large banana



During Training 2 Scoops ASN BCAA’s (during workout)

Post Workout Women and Men:Mango Protein Shake


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Day 5


Breakfast Women: OE Peanut Butter and Banana Pancakes1 ASN HP100 Protein ShakeMen: OE Peanut Butter and Banana Pancakes1 ASN MP50 Protein Shake


Lunch Women: Small OE Tuna Rice and VegetablesMen: Large OE Tuna Rice and VegetablesADD 1 cup brown rice for extra carbs


Dinner Women: Crumbed Salmon and Green SaladADD ½ cup riceMen: Crumbed Salmon and Green SaladADD 1 cup rice


Women: 2 OE Peanut Butter and Banana Pancakes2 slices smoked salmon1 tbsp chobani Greek yoghurt (plain)1 appleMen: 2 OE Peanut Butter and Banana Pancakes4 slices smoked salmon2 tbsp chobani Greek yoghurt (plain)1 apple




Post Workout Women and Men:Green Beret


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Day 6


Breakfast Women: OE Salmon Scramble1 ASN HP100 Protein ShakeMen: OE Salmon ScrambleADD 1 cup quinoa1 ASN MP50 Protein Shake




Dinner Women: OE Naked BurgerMen: OE Naked BurgerADD 1 cup sweet potato


Women: 2 rice cakes1 small tomato (salt and pepper)2 slices smoked salmon3 strawberries1 bananaMen: 4 rice cakes1 small tomato (salt and pepper)4 slices smoked salmon6 strawberries1 large banana

Pre Workout Women: 1 ASN HP100 Protein Shake½ bananaMen: 1 ASN MP50 Protein Shake1 x banana



Post Workout Women and Men:Monkey Protein Shake


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Day 7


Breakfast Women: OE Banana, Walnut and Quinoa Porridge1 ASN HP100 Protein ShakeMen: OE Banana, Walnut and Quinoa Porridge1 ASN MP50 Protein Shake




Dinner Women: OE Zucchini Spaghetti BolognaiseMen: OE Zucchini Spaghetti Bolognaise


Women: 2 rice cakes1 tsp peanut butter1 tin of tuna (in spring water)3 strawberries1 bananaMen: 4 rice cakes2 tsp peanut butter1 large tin of tuna (in spring water)6 strawberries1 large banana



During Training 2 Scoops ASN BCAA’s (during workout)

Post Workout Women and Men:Mango Protein Shake


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Weekly Shopping List

Food Amount Supplements

Eggs 2 dozen ASN HP100 Protein Powder

Oats 1 box ASN MP50 Protein Powder

Tuna in spring water 8 tins Fish oil capsules

Walnuts/almonds 1 large bag Apple cider vinegar

Bananas 4 medium ASN Extreme Pump

Apple 3 medium ASN Extreme Blast

Chicken breast 1kg ASN BCAA

Mixed garden salad LOTS

Basmati rice 6 cups

Rice cakes 1 packet

Cottage cheese 1 small tub

Red meat/salmon/fish 1kg

Mixed green vegetables Large bag/fresh

Sweet potato 3 medium

Spinach 1 bag

Shaved chicken breast 300g

Avocado 2

Greek yoghurt (chobani plain) 1 medium tub

Natural peanut butter 1 tub

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Handy HintsAT HOME – Let’s just say its spring cleaning time and it’s time to get some old things out and put some new items in.

REMOVE all the unhealthy foods in your cupboards and fridge. This includes anything that might tempt you or reduce your willpower to stay on your health journey.

COMMIT – Don’t make excuses such as “I buy it for the kids or husband/partner”. Wouldn’t you like the whole family to learn about healthy nutrition? Be the example now that you want them to become later. Don’t let your kids grow up with bad habits, teach them NOW!

WORK – Get organised. Place healthy foods in an arrangement that makes you happy every time you open your cupboard or fridge.

PREPARATION – Pre-prepared healthy food takes away the opportunity to make unhealthy choices. Food prep is quick and easy. Food can be refrigerated or frozen to keep fresh. This will also help you maintain correct portion control.

PACKING YOUR MEALS – Food carry bags such as the 6 Pack Fitness bags are a great way to help you stay organized and take with you to the office, worksite, gym etc. They come in 3 or 5 stackers and have ice packs included to keep food fresh all day. There’s also plenty of space for protein drinks and water.

LIMIT TEMPTATION – Having your food prepared will keep you focused at work and limits your temptation to consume unhealthy foods. If you’re eating at regular times and your food is readily available, you won’t think twice about that donut with your coffee at 10am or that chocolate bar at 3pm when you begin to get the munchies. The main reason you crave sugar at these times is because you haven’t eaten properly throughout the day and your blood sugar levels are low. Especially if you have a regular routine of eating poorly throughout the day, your body will always remind you. Avoid this by sticking to your meal times and consuming a healthy and balanced diet.

EATING OUT OPTIONS – Make healthy choices! Yes, the smell can tempt you but you can do it! There’s always a healthier option on the menu, you just have to be smart and find it. It’s very rare that there is no healthy option at all but, if you think this might be the case, pre-plan and eat before you go out.

COMPANY – Surround yourself with the right people who will support the new you. If you really want to change, sometimes that means changing the environment around you.

AWARENESS – Make people aware of the new healthy you. Feel empowered when you say no to bad food or alcohol. Don’t let others bring you down, this is your journey not theirs.

For further assistance or help with your journey, please be sure to contact Operator Edge: [email protected]. We would love to hear from you.

GOOD LUCK!

www.operatoredge.com

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