Flex Australia – June-July 2017

56 FLEX | JUNE – JULY 2017

DIET

Below you will find the

slightly updated list of

high-quality foods that

can be included in your

diet for Weeks 8 to 5

of prep, as well as a

sample meal plan so you

can see how to properly

put things together. As

we move along, more

and more foods will be

removed, and the

macronutrient profile

will be adjusted. This is

to allow for continuous

progress to take place

every week right up till

the show.

PROTEINS

Lean beef, lean chopped

turkey meat, turkey breast,

chicken breast, steak, egg

whites, game meats, white

fish, salmon, low-fat cottage

cheese, protein powders (can

be used for up to three meals

per day)

CARBOHYDRATES

Brown rice, white rice, sweet

potato, white potato,

wholegrain bread, oatmeal,

quinoa, rice cakes, pasta,

carb powder

VEGETABLES

All green and coloured types

FATS

Walnuts, peanuts, almonds,

avocado, olive oil, fish oil, flax

oil, coconut oil, nut butters

DIET ADJUSTMENTS

For these four weeks of the program, fruits were removed from

the carbohydrates list, and cheddar cheese was removed from

the fats list. At this point in the prep, it is time to lower overall fat

intake, as well as remove fruit sugar (fructose). While fruit is very

healthy, I have found that fructose is not an optimal carbohydrate

when fat loss is the major goal. Additionally, cheddar cheese was

removed so that greater focus is put on essential fatty acids.

MEAL 1

P Whey/casein protein powder

mix (approximately 2 scoops)

C Oatmeal (65g uncooked)

F No added fats

MEAL 2

P Chicken breast (180g cooked)

C Brown rice (140g cooked)

F No added fats

MEAL 3

(PRE-WORKOUT)

P Lean white fish (210g cooked)

C Large mixed salad

F Olive oil (1 tbsp)

SAMPLE MEAL PLAN

PREVIOUS SPREAD: PER BERNAL. THIS PAGE: KEVIN HORTON

WEEKS 8, 7, 6, AND 5