MASTER YOUR NUTRITON & ENJOY GETTING SHREDDED

Table of contents :
DISCLAIMER 3
ABOUT THE MEAL PLAN 4
- SPLIT YOUR WEEK 6
- INDIVIDUAL NUTRITION 10
VEGAN, VEGETARIAN, FOOD SENSITIVITIES 12
PORTION SIZE GUIDELINES 13
MEAL PLAN RECIPES
- RED DAYS (High Carb Days) 17
- GREEN DAYS (Low Carb Days) 40
ALL ABOUT CARB CYCLING 62
LEARN THE WHAT’S & WHY'S 65
WHAT ARE MACROS 66
PROTEIN 67
FATS 70
CARBOHYDRATES 74
FOODS DIRECT EFFECT ON OUR BRAIN & BODIES 77
WHAT ARE MICROS 81
INTERMITTENT FASTING 86
MINDSET 92
HOW TO STAY LEAN & HEALTHY (20 TIPS!) 102

Citation preview

MASTER YOUR NUTRITON

1

APPENDIX DISCLAIMER

3

ABOUT THE MEAL PLAN

4

- SPLIT YOUR WEEK

6

- INDIVIDUAL NUTRITION

10

VEGAN, VEGETARIAN, FOOD SENSITIVITIES PORTION SIZE GUIDELINES MEAL PLAN RECIPES

12 13

- RED DAYS (High Carb Days)

17

- GREEN DAYS (Low Carb Days)

40

ALL ABOUT CARB CYCLING

62

LEARN THE WHAT’S & WHY'S

65

WHAT ARE MACROS

66

PROTEIN

67

FATS

70

CARBOHYDRATES

74

FOODS DIRECT EFFECT ON OUR BRAIN & BODIES

77

WHAT ARE MICROS

81

INTERMITTENT FASTING

86

MINDSET

92

HOW TO STAY LEAN & HEALTHY (20 TIPS!)

102

This E-book is perfect for you who want to improve your health, fitness and mindset! If you just want the HOW, simply follow the given guidelines of the one-of-a kind Carb cycling Meal Plan (+Intermittent fasting, Tips on how to stay Lean & healthy, Tools to improve your mindset). If you want to know HOW and WHY, you can read all about Micros/Macros and how and why your body responds to certain foods.

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Disclaimer This Meal Plan is created by a Certified ISSA Fitness Nutritionist Specialist and it is created for “healthy individuals”. Kitdaletraining.com and Beastywithcharlie does not stand responsible for any unlikely complications followed by the implementation of this nutrition program. Before starting a new nutrition program, you are recommended to talk to a medical practitioner to receive personalized guidelines. You are hereby fully aware that all bodies are unique and therefor know that we all react differently to certain food groups. It is your own responsibility to figure out what works best for your health and body.

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ABOUT THE MEAL PLAN



Everything you eat directly affect your brain and therefore your body. This is a one of a kind, easy-to-follow color system with pre-planned meals that contain the right amount of nutrients (and calories) for your optimal health and for you to reach your fitness goals!

RED MEALS (on red days): All red meals contain a moderate amount of protein, to make sure you receive enough building stones for your body to preserve/gain muscle mass while losing fat. The meals contain a smaller amount of fat (necessary fats). Instead, these meals contain a higher amount of Carbohydrates and a higher amount of Calories than your Green days. The Carbohydrates are found in unprocessed grains, vegetables, fruits, beans, legumes, nuts.

GREEN MEALS (on green days): All green meals contain a moderate amount of protein, to make sure you receive enough building stones for your body to preserve/ gain muscle mass while losing fat, just like on your red days. The meals also contain a higher amount of good fats, which you’ll find in foods such as nuts, seeds, avocado, some cheese, fatty fish, meat, oils etc. These meals contain less Carbohydrate and less Calories,

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Day of your choice If you wish, there can be one day of your choice where you don’t have to focus on what color day it is. This day is usually good to spend with something you really love, your favorite restaurant or favorite treat. THIS IS NOT A CHEAT DAY. The idea behind cheat days might seem great. It is based on an overall strict diet throughout the week (usually calorie and carbohydrate-deficient). This means that the body can somewhat use the “extra Carbohydrates” from a cheat day. But, in the end, there’s normally a big risk that Cheat meals turns into Cheat days, making it more of a struggle for the body and mind. The risk of chocking your system during these days, increasing cravings and making it harder to get back to normal eating, makes them unsustainable in the long run. Have your favorite breakfast, may it be from the meal plan, your own favorite recipe or a restaurant. Choose whatever color lunch and dinner you feel like and don’t obsess about the number of calories today. The benefit of doing this carb cycling system is that you eat fewer calories some days and more others (preferably on training days), there will be room for your favorite meal every now and then. If you choose to eat higher carbs on this day, count it as one of the Red days and follow that day up with a Green day.

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How to Split up your week (for example)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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There are a few different factors to consider when it comes to deciding how many days per week to eat RED meals and how many days to eat GREEN meals. Our general recommendation is 3 Red days per week and 4 Green days. Carb cycling and listening to your body will bring you your desired results! See different factors below for further consideration.

EAT ACCORDING TO YOUR TRAINING If you train heavy, several days a week, more RED DAYS are recommended than if you train less often. A few rules: Perform strength training/heavier training on your RED DAYS. This is because your muscles get depleted of glucose during heavy training and need a refill afterward. You might have heard that your body “handles” carbohydrates better after training, well this is the reason. Do cardio on your GREEN DAYS (or have a rest day). On GREEN DAYS you will consume fewer carbs and calories than on RED DAYS. During long-duration Cardio training (brisk walks/tennis/dancing/light jogs) you tend to burn fat as the primary source. To increase fat burning, perform steady state cardio on GREEN DAYS, when your body is already low on carbohydrates, so that your body more easily uses stored fat as energy.

3 Red days 4 Green days

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WHAT’S YOUR BODY TYPE? Another factor that helps determine how much Carbohydrates you should eat is your body type. There are 3 main body types (and then mixtures of these).

Ectomorph Usually thinner limbs, skinny, less muscular. This body type usually have a fast metabolism and a harder time gaining weight. If you recognize yourself in this body type, your body can handle more Carbs and you most likely need more carbs too (because you burn it off so quickly). If you choose to follow this guideline, try having 3-5 RED DAYS (Higher Carbohydrate days per week) and see what works best for your mind and body.

Mesomorph Usually more muscular and gain muscle mass easily, “athletic looking”. This body type can usually gain and lose fat relatively quick. f this is more like your body type, you’re somewhere in between the spectrum of handling carbs well or poorly. You may need it (especially post workouts) but too much makes it harder for the body to handle. If you choose to follow this guideline, try having 2-4 RED DAYS (Higher Carbohydrate days per week) and see what works best for your mind and body.

Endomorph More curvy/softer/bigger bone structure and tend to store fat more easily. If you’re more like this body type, your body has a harder time to handle and burn off carbohydrates (generally includes a slower metabolism) and they will more likely be stored as fat. If you choose to follow this guideline, try having 2-3 RED DAYS (Higher Carbohydrate days per week) and see what works best for your mind and body.

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Once again, since they are all in a similar spectrum, start with the 3 RED DAYS and 4 GREEN DAYS, check your results from 4 weeks and then alter your days accordingly.

Add your own meals to the plan and make the carb cycling system work for you, forever. What you will notice, with time, is that the color system is easy to learn. It follows a pattern, where certain foods (high in fats) and certain foods (high in carbs) make the majority of the meals. This way, you can create your own meals and place them into RED or GREEN meals. As long as you make sure to eat some protein with each meal, a mixture of vegetables, complex carbohydrates (more or less depending on body type/training/day) and eat fruit and berries only on RED days, you will keep Carb cycling and be healthier and therefore your body will change accordingly. This way you can keep using the system for however long you like, and continue reaching new goals with it!

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Individual Nutrition Nutrition is something very individual since there are thousands of chemical reactions going on in our bodies, and there is no way that we all would react the same to food. Some bodies will react strongly by eating a carrot, spiking their blood glucose. While other people have a higher spike by eating rice or potatoes. There won’t be one way that works for everyone, BUT, there are common denominators that we have proven works (with this nutrition program). Studies have been shown that it is generally important to receive a varied and balanced intake of nutrients, eating as much whole foods as possible, and making sure to get diverse vitamins and minerals. Eating clean food will make both our guts and our minds happy (which will improve our chances of reaching a body physique that we wish for). We believe that this nutrition plan has taken all of those things into consideration, while challenging your body to improve your metabolism (ie. increase your fat burning abilities). This nutrition program is created to help YOU reach your body-, fitness- and health goals.

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Another important note, that we recommend everyone to do (the sooner the better), is to take a blood test to figure out your personal food sensitivities. Depending on your current diet and the food you ate as a child, your gut might have developed sensitives against certain food types. The most common ones are gluten, dairy and egg. You most likely won’t know your personal ones for sure, until you’ve gotten it tested. Another way to figure it out is to eliminate one food group at a time. Notice and write down what times you feel bloated or uncomfortable, and after a week of taking notes, start to remove one food group at a time. Go for a few days without dairy, and now write down how you react and feel after each meal. Then try a few days without gluten (while still being off the dairy), a few days without egg (while still being off the dairy and gluten) and so on. Then slowly introduce each food group (one at a time) to see what your body reacts to. This way you’ll figure out what doesn’t quite work for your body. The importance of going to the bottom of your gut health, has a lot to do with you being able to reach your goals! A constant irritable gut will both weaken your immune system and make it harder for your body to burn fat (it can affect your metabolism + the amount of energy you burn). We have experienced, that by eliminating irritating foods and focusing on healing our guts, our physiques have greatly improved in it’s fat burning abilities. 11 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Vegan, Vegetarian & Food Sensitivities There’s a saying - “The best diet is the consistent one” and this is very true. In the end, it most likely won’t matter too much if you choose to be a vegetarian, vegan, meat-eater or pescatarian. The fact is, that once we become conscious about our food choices (which you clearly are since you invested in this nutrition program), they will drastically improve. You start to care about where your food comes from, how it’s cooked and how it makes you feel. These improved choices will, WITH CONSISTENCY, lead you to your goals. You will find both VEGAN and VEGETARIAN meals in this nutrition program, and here are some additional options/substitutes. No matter if you’re a vegan, vegetarian or have certain food sensitivities, there are plenty of great alternatives in todays grocery stores! Dairy —> Almond milk, Oat milk, Hemp Milk, Flax Milk, Vegan cheese Meat/Fish/Egg (Good Protein) —> Tofu (Scrambled tofu for breakfast for ex.), tempeh, beans (kidney beans, chickpeas, green peas, edamame, pinto beans etc), vegan alternatives of meat (make sure they don’t contain added sugar), mushrooms, quinoa, broccoli, seitan (contains gluten), nuts, jackfruit. Eggs in recipes —> Chia seeds and water (1 tbsp chia seeds + 3 tbsp water = 1 egg). Don’t consume more than 1-2 tablespoons of Chia seeds per day Gluten (a protein composite in wheat, rye, gains, barley) —> Vegan protein powder, chopped nuts, potatoes/cauliflower, almond/coconut flour, gluten free pasta, rice cakes, rice, buckwheat, quinoa, flaxseeds, vegetables, fruit, nuts, legumes, oil, egg, meat, fish 12 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Portion size guidelines These guidelines are calculated according to your weight and goals of losing fat, getting fit and healthier! We suggest that you workout 3-4 times per week (which is included in the following Calculations). You will find additional guidelines below, in case you train more than 3-4 times per week and/or if you wish to gain weight. Simply choose your Weight Bracket below and follow the Portion size guidelines for Red vs Green days.

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WEIGHT GROUP 50-60 kilos 110-132 lbs

60-70 kilos 132-154 lbs

70-80 kilos 154-176 lbs

80-90 kilos 176-198 lbs

RED DAYS

GREEN DAYS

Eat 3 meals & 1 Snack (Decrease Lunch OR Dinner with 50%) Eat 3 meals & 2 Snacks (Decrease Lunch AND Dinner with 50%) Eat 3 meals & 1 Snack OR Eat 3 meals & 2 Snacks (Decrease Lunch with 50%)

Eat 3 meals & 1 Snack (decrease Dinner with 50%) OR Eat 3 meals & 2 Snacks (decrease Lunch AND Dinner with 50%)

Eat 3 meals & 1 snack (Increase Dinner 50%) OR Eat 3 meals & 2 Snacks (Increase 1 Snack with 50%)

Eat: 3 meals & 1 Snack (Increase Breakfast & Lunch with 50%) OR Eat 3 meals & 2 Snacks (Increase 1 snacks with 100%)

Eat ONLY 3 meals OR Eat 3 meals & 1 Snack (Decrease Lunch with 50%) OR Eat 3 meals & 2 snacks (Decrease Breakfast & Lunch with 50%) Eat 3 meals & 1 Eat 3 meals & 1 Snack Snack (Increase (Increase the Snack Breakfast with 50%) with 50%) Or Eat 3 OR Eat 3 meals & 2 meals & 2 Snacks Snacks (Decrease both Snacks with 50%)

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90-100 kilos 198-220 lbs

100-110 kilos 220-242 lbs

110-120 kilos 242-264 lbs

Eat 3 meals & 1 Snack (Increase Lunch, Dinner & 1 Snacks with 50%) OR eat 3 meals & 2 Snacks (Increase Lunch & 1 Snack with 50%)

Eat 3 meals & 1 Snack (Increase Dinner with 50% and Snack with 100% *Double) OR eat 3 meals & 2 Snacks (Increase Dinner & 1 Snack with 50%)

Eat 3 meals & 1 Snack (Increase the Breakfast, Lunch and Dinner with 50% and 1 Snack with 100% *Double) OR Eat 3 meals & 2 Snacks (Increase Dinner with 50% and 1 Snack with 100% *Double). Eat 3 meals & 1 Snack (Increase Lunch, Dinner AND 1 Snack with 100% *Double)OR Eat 3 meals & 2 Snacks (Increase Breakfast, Lunch AND Dinner with 50% AND 1 Snack with 100% *Double)

Eat 3 meals & 1 Snack (Increase Breakfast and Dinner with 100% *Double) OR eat 3 meals & 2 Snacks (Increase Breakfast and 1 Snack with 100% *Double).

Eat 3 meals & 1 Snack (Increase Breakfast, lunch and 1 Snack with 100% *Double)OR Eat 3 meals & 2 Snacks (Increase Breakfast and Lunch with 100% *Double).

15

IF YOU WISH TO GAIN WEIGHT (you are under-weight AND/OR primarily aim to gain muscle mass), FOLLOW THE SECOND GROUP ABOVE YOUR WEIGHT GROUP.

• IF YOU TRAIN MORE THAN 3-4 TIMES PER WEEK, FOLLOW THE GROUP ABOVE YOUR WEIGHT GROUP, FOR EVERY 1-2 EXTRA TRAINING SESSION PER WEEK. Most importantly, try what works for you! With these guidelines, recipes and this way of eating, you will get results. If you lose fat quickly and wish to gain muscle, follow the Guidelines above your weight group. After a while, you might have lost weight and therefore need to eat from another weight group. Or you’ll gain weight because you’ve gained lean muscle mass while training (muscles weighs more than fat!) and you have to eat more. Or, you’re at the higher or lower end of the 10 kilo-spectrum and need to eat from the Weight group below or above yours. It’s up to you to try and see what works the BEST FOR YOU. Trust the process of eating well and you’ll see and feel amazing differences.

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RED DAYS

Let’s start with the Meal Plan! This Meal plan is based on a Carb Cycling program. Below are plenty of fun, tasty recipes, divided into Red (C) and Green (F) meals.

Red Meals marked with a (C) (for high carbs) are for your Red days. These meals contain higher Carbohydrates and Higher Calories. On Red Days you Freely choose your favorite Red Breakfast, Lunch, Dinner, and Snacks from the Recipes below. Follow the given Portion Size Guidelines (calculated according to your weight and goals).

This is an Easy-to-follow Color System that provides you a well-researched, and carefully calculated CARB-CYCLING PROGRAM that will help you to your health and fitness goals! The Red days are great to match with your heavier training sessions (Strength training/Interval training/Football/ Gym sessions).

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BREAKFAST

Peanut butter & Banana Chia Pudding (C) Ingredients (10-15 min prep time + min. 6h refrigerated) 2 tbsp. 1 tbsp. ½ cup + 2 tbsp. 2 tbsp. ½ Instructions

Chia seeds Raw Cacao Powder Unsweetened Almond milk or Coconut Milk To blend with the peanut butter Peanut butter Banana

Grab a bowl or jar. Mix 2 tbsp. Chia seeds, 1 tbsp. Raw Cacao Powder with Unsweetened Almond Milk (1/2 cup). Put a lid/plastic wrap on top and refrigerate overnight (or min 2 hours). For serving, make a Peanut butter sauce by mixing Peanut butter (1tbsp.) with Almond milk (2 tbsp.). Layer it 18 on top of the Chia pudding and slice the Banana on top of it. Top with Coconut flakes if preferred. 420 kcal: 42c/23f/16p

Green Mango/ Banana

Nuts & Berries

Smoothie (C)

Greek yoghurt (C)

Ingredients (10 min) 1/2 cup 1 frozen 1/2 cup 5-10 1 tbsp 1 cup 1 cup 2 tbsp 1 scoop 1 tbsp. 1/2

Mango Banana Coconut Milk Ice cubes Almond butter Spinach Kale Flax seeds Protein powder Bee pollen Avocado Cinnamon Turmeric

Instructions Take a mixer and add Ice, Coconut Milk, Mango, Banana, Almond butter, Spinach, Kale, Flax seeds, Protein powder, Bee pollen, Avocado, Cinnamon and Turmeric. Blend it and add more more (or water) if needed. Enjoy!

Ingredients (10 min) ½ cup full

Greek Yogurt (natural, fat)

30g

Cashew nuts (raw or dry roasted, unsalted)

½ cup

Raspberries (fresh or frozen)

1

Orange

Instructions Serve the Greek yogurt in a bowl. Top with Cashew nuts and Raspberries. Serve with a side of sliced Orange. 420 kcal: 37c/24f/14p

670 kcal 31f/68c/42p

19

Avocado & Egg on Toast (C) Ingredients (15-20 min)

2 2 ½ 2 cups ½ 15g Instructions

Slice Multi grain/Whole wheat Bread (25g) Eggs Avocado Spinach Capsicum/Bell pepper Feta Cheese Salt Pepper

Cook the 2 eggs the way you like: scrambled/fried/poached/omelette/boiled (don’t forget salt and pepper). Split the Avocado in two and save the other half in the fridge, with the kernel left in it. Slice the other half of the avocado. Pan fry the Spinach (2 cups) and Capsicum (1/2). Toast the 20 bread. Spread the avocado on the toast, add the eggs and top them with Feta cheese (30g). Serve with a side of the pan-fried vegetables. 520 kcal: 38c/28f/25p

Eggs &

Banana Pancakes (C)

Beans (C)

Ingredients (20-25min)

Ingredients (15-20 min)

½

Banana

Baked beans


2

Eggs

2 cups

Spinach


½ cup

Raspberries (frozen)

2

Tomato

1 cup

Blueberries (fresh or frozen)

1

Orange

1

Rice cake

10 pcs

Pistachio nuts

1 tbsp

Philadelphia

2

Eggs


1 can

Instructions

Instructions Heat up the Baked beans on the stove, on low heat. Pan fry the Spinach (2 cups) and

Mash the Banana (1/2) with a fork. Add the eggs (2) and mix together. Heat up the

the tomatoes (2). Put aside and cook 2

frozen Raspberries on the stove/

eggs the way you like: scrambled/fried/

microwave. Pan fry the Banana pancakes

poached/omelette. Serve with a side of

(the smaller the easier to handle). Serve

Orange and Rice cake with Philadelphia

the pancakes with warm Raspberries (1/2

(salt/pepper/chili). 480 kcal: 56c/16f/27p

cup), fresh Blueberries (1 cup) and Pistachios (10). 430 kcal: 58c/15f/17p

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Protein Smoothie (C) Ingredients (10 min) 1 scoop

Protein powder (low carb, vanilla flavor)

2 tsp.

Flax seeds

½ 1 tbsp.

Banana (frozen for thicker texture) Peanut butter (100%, raw, organic)

1 cup 5-10

Unsweetened Almond milk Ice cubes

1/2 cup 30g (1 ounce)

Blueberries Whole Oats

Instructions Use a blender/mixer. Add the Ice, Almond milk, Protein powder (1 scoop, low carb, Vanilla flavor), Flax seeds (2 tsp), Banana (1/2), Peanut butter and (1 tbsp., unsweetened, organic), Oats and Blueberries. Blend and serve cool in a glass. 615 kcal: 60c/18f/49p

22

Ham & Toast (C) Ingredients (15-20 min) 2

1 tbsp.

Slices of Multi Grain/Whole wheat bread Butter (grass fed)

50g/2 slices Ham

Blueberry/Cinnamon Overnight oats (C) Ingredients (10-15 min prep time + min. 6 refrigerated) 1⁄2 cup

Whole oats (unprocessed)

1 tbsp.

Chia seeds Unsweetened Almond

½

Avocado

1⁄4 cup milk

2 cups

Spinach

1⁄2 cup

Frozen blueberries

Salt

1 tbsp.

Sunflower seeds

1 tsp.

Pumpkin seeds

Pepper Instructions

Cinnamon

Pan fry the spinach on medium

(1tsp.)

(Honey)

heat with salt and pepper (in oil

1

Orange

or grass-fed butter). Split the

Instructions

Avocado in two, save one half

Grab a bowl, cup or a jar. Mix Whole oats (1/2 cup) with Chia seeds (1 tbsp.) and Unsweetened Almond milk (1⁄4 cup). Put frozen Blueberries (1/2 cup), Sunflower seeds (1 tbsp.) and Pumpkin seeds (1 tsp.) on top. Flavor with cinnamon and if needed honey (1 tsp.). Grab a lid or plastic wrap and refrigerate overnight (or min. of 2 hours). Serve with a side of Orange. 450 kcal: 56c/15f/24p

in the fridge with the kernel left in it and slice the other half. Toast the bead and spread butter on it. Add the Spinach, Avocado and Ham. Enjoy! 507 kcal: 35c/32f/21p

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Nutty and Fruity Oatmeal (C) Ingredients (15 min) 1⁄2 cup

Whole oats


1 cup

Water


1 tbsp.

Peanut butter (100%, raw)


1 cup

Blueberries (fresh or frozen)


1 cup

Mango (fresh or frozen)

Instructions Mix the Whole oats (1⁄2 cup) with water (1 cup) and cook on the stove (low heat, alternatively in microwave). Serve with Peanut butter (1 tbsp., 100% Raw nuts), Blueberries (1 cup) & Frozen Mango (1 cup). 24 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

LUNCH

Protein Pancakes (C) Ingredients (15-20 min) 2

Eggs

2 scoops

Protein powder (low carb, vanilla flavor)

¼ cup

Unsweetened Almond milk

½

Banana

5

Strawberries

1

Apple

10

Almonds

2tbsp.

Full Whipped cream (home whipped, not store bought)

Add blueberries Instructions Mix the 2 eggs, Low carb Protein powder (2 scoops) and Almond Milk (1/4 cup) together. Slice the Banana, Apple and Strawberries in desired pieces. Whip the cream. Pan fry the pancakes in grass fed butter, on medium-high heat. Serve it all together. 638 kcal: 46c/26f/56p

25

Pumpkin & Feta Salad (C) Ingredients (25-30 min) 3 cups

Spinach

2 cups

Kale

1.

Orange

10

Almonds

2 cups

Chopped Pumpkin

30g

Feta cheese

1 tbsp.

Pumpkin seeds

Instructions Peel and cut the pumpkin into smaller pieces, filling 2 cups. Cook the pumpkin by boiling them in a saucepan for 15-25 min depending on size. In the meantime, cut the Orange, grab a bowl and mix Spinach (3 cups), Kale (2 cups), Orange (1), Almonds (10) and Pumpkin seeds (1 tbsp.) When the pumpkin is done, let it cool for a bit and then mix it in with the salad. Sprinkle the feta cheese (30g) on

Bean Tacos (C) Ingredients (20-30 min) ½ cup Kidney beans ½ cup Pinto beans ½ cup Black beans ½ Brown onion 1 cup Tomatoes (chopped) 1 cup Mushrooms 2 cups Spinach Fresh chili 1 Garlic clove 2-3 Lettuce wraps 30g Cheddar cheese Salt, Pepper Instructions Rinse the beans. Cut the Tomatoes, Mushrooms, Brown onion and Garlic. Pan fry all in Coconut oil/avocado oil or grassfed butter. Add the Kidney Beans (1/2 cup), Pinto Beans (1/2 cup), Black beans (1/2 cup) and Spinach. Cook on low heat for 10-15 min. Flavor with Salt, pepper and Fresh chili. Serve the stew in Lettuce wraps, just like tacos. Top with cheddar cheese (30g). 574 kcal: 74c/13f/37p 26

top. 458 kcal: 53c/19f/20p

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Tofu Wrap (C) Ingredients (20-25 min) 200g 2 x (8inch) 1/2 cup 2 cups 2 cups 3-4 tbsp. 1-2 cloves 1/2

Tofu Whole wheat wrap Red onion (sliced) Mushroom Cabbage (Red, chopped) Sour cream Garlic lime Fresh chili cilantro/coriander, salt, pepper, cayenne pepper

Instructions Start by chopping the mushrooms, tofu, garlic and chili. Pan fry all ingredients on medium heat (using coconut oil, avocado oil or grass-fed butter). While its cooking, chop the cabbage and slice the lime. Add salt, pepper, cayenne pepper and whatever spices you prefer to the frying pan. When the food is ready (mushrooms and tofu is golden), serve it on 2 whole wheat wraps. Top with the fresh, chopped Cabbage, Sour cream, cilantro (if preferred) and freshly squeezed lime. 650 kcal 80c/25f/32p

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Homemade Tomato soup (C)

Stir fry (C) Ingredients (20-30 min)

Ingredients (20-30 min)

1 cup

Broccoli

1 tbsp.

Olive oil

1 cup

Cauliflower

2

Garlic cloves

1

½

Brown onion

Capsicum/Bell pepper (desired color)

14oz

Canned Tomatoes

1

Beet root

½ cup

Chicken stock (or vegetable)

1 cup

Brussel-sprouts

1 cup

Mixed beans

½ cup

Sour cream

1 cup

Cabbage

20g

Parmesan cheese

½

Brown Onion

2-3 pcs (50g)

Multi-grain/whole wheat bread

3

Carrots

100g

Tempeh (GMO-free)

1 tbsp.

Soy sauce

Pepper

Basil, Oregano, Salt,

Instructions

Salt, Pepper, Cayenne pepper

Start by chopping the Garlic (2 cloves) and

Freshly squeezed Lemon juice

Brown Onion (1/2). Grab a saucepan and Boil the Olive oil (1tbsp.) on low heat. Fry

Instructions

the Garlic and Onion in the oil and then

Cut the Broccoli (1 cup), cauliflower (1

add the Canned Tomatoes (14 oz) and

cups), capsicum (1), carrots (3), beet

Chicken stock (1/2 cup). Flavor with Basil

root (1), brussel-sprouts (1 cup),

leaves (chopped), Oregano, Salt, pepper.

cabbage (1 cup), onion (1/2 cup),

Slow cook for 15 min. Serve in a bowl with

Tempeh (100g, gmo-free). Mix it all

sour cream (1/2 cup) and Parmesan

together in a bowl with the beans (1

cheese (20g). Toast Multi-grain Bread (2-3 pcs, 50g) and dip in the soup. 593 kcal: 86c/11f/34p

cup). Pan fry on medium heat in olive oil, soy sauce (1 tbsp.), salt, pepper, cayenne pepper, lemon juice (for circa 15-20 min). 580 kcal: 89c/13f/41p

28

Pasta Bolognese (C) Ingredients (25 min) 2 cups 150g 1 cup ½ 1 ¼ cup 20g

Whole-wheat pasta (2 cooked cups) Minced/ground Beef Tomatoes (chopped) Green Capsicum/Bell pepper Garlic clove Water Parmesan cheese Fresh chili, Salt, Pepper, Cayenne Pepper, Basil

Instructions Start by cutting tomatoes, capsicum/ bell pepper and garlic. Grab a big saucepan and start boiling the water for the pasta. Start cooking the Minced meat on low-medium heat. Season the meat with salt, pepper, cayenne pepper and the fresh garlic. When the meat is cooked, add the prepared vegetables, chili and water and let cook on low heat for circa 10 min. Add the pasta to the pasta water and cook until Al dente (usually 8-10 min, or if fresh 2-3 min. Read the package). Don’t forget to salt the pasta when boiling. Serve the pasta and meatsauce in a bowl, top with fresh basil and parmesan cheese. (basil). 712 kcal: 91c/17f/55p

Sweet Potato Fritters (C) Ingredients (20-30 min) 300g 30g 1 1 cup ½ 2 15g ½ cup 1 flakes pepper Instructions

Sweet Potatoes Cheddar cheese Egg Spinach Cucumber Tomatoes Mozzarella Greek Yogurt Garlic clove Paprika Powder, Chili Salt, Pepper, White

Peel the Sweet Potatoes and then grate them into a bowl. Add the Egg, Cheddar cheese, salt and pepper. Make a sauce of the Greek yogurt, salt, pepper, garlic, paprika powder, chili (flakes or fresh), white pepper and let cool in the fridge. Form the Sweet potato mix into patties (1-2 cm thick) and pan fry on medium heat until golden. While they’re cooking, cut the cucumber, tomatoes, mozzarella cheese and mix with the spinach. Add some olive oil to the salad. Serve the salad to the Sweet potato fritters and homemade sauce. 510 kcal: 57c/25f/19p

29

Quinoa & Blueberry salad (C) Ingredients (20 min)

Chicken & Oven-Baked Vegetables (C) Ingredients ( 35-45 min) 150g 300g (2-4) 1 cup

1/2 cup

Quinoa

2 cups

Spinach

1 cup

Kale

10

Walnuts

1/2 cup

Blueberries

2

Carrots

30g

Feta cheese

1 cup 2 2 tbsp. 1/2 1 clove

Chicken Breast Baked Potatoes Asparagus chopped) Cauliflower Carrots Sour cream Lemon Garlic Chili, Salt, Pepper, Cayenne pepper

Instructions

Instructions

Follow the instructions on the Quinoa

and Asparagus and bake in the oven

Slice the Potatoes, Cauliflower, Carrots

package and let boil/cook in water.

with salt & pepper, for circa 25-40 min

While its cooking, grate the carrots, cut

(depending on size, until golden brown).

the Feta cheese and rinse the spinach,

While the vegetables are in the oven,

kale and blueberries. When the Quinoa

slightly pan fry the chicken breast surface

is ready, let it cool down before mixing

before baking it in the Oven (next to the

with all of the other ingredients. Enjoy!

vegetables), with salt and pepper. The

515 Kcal 25f/17p/64c

chicken breast usually needs about 20-30 min in the oven, depending on size and temperature (350 degree F/180 degree C). Mix the Sour cream with chili, salt, pepper, garlic, freshly squeezed lemon juice, Cayenne pepper and refrigerate while the rest is cooking. 630 kcal 49p/8f/87c 30 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

DINNER

Salmon Fillet with Brown Rice (C) Ingredients (30-40 min) 200g

Salmon

½-1

Red onion

30g

Feta cheese

2 tsp

Fish roe

½ cup

Brown rice

½

Lemon

1 cup

Green beans change to asparagus

1 tbsp.

Dill (fresh or frozen, finely sliced)

½ cup

Sour cream

1 tbsp.

Parsley (fresh or frozen finely sliced)

White pepper, Salt

Instructions Turn on the oven on 180 degrees Celsius. Prepare to cook the rice on the stove. Place the Salmon on an oven tray. Put salt, pepper, white pepper and slices of lemon on top of the Salmon. Place the Green beans on the same tray, next to the fish. Cook the fish in the oven, for 15-20 min. Turn the rice on the stove and cook for as long as it needs (usually around 10-20 min). After 10 min, grab the Salmon and top it with sprinkled Feta cheese (30g), then back in the oven again. While all is cooking, make 31 the homemade sauce. Mix Sour cream, finely sliced red onion, roe, salt, white pepper, dill and parsley. Serve the Salmon, Brown rice, asparagus together with the fish sauce. 632 kcal: 43c/58f/55p

Lamb fillet steaks & Mashed Sweet Potatoes (C) Ingredients (30-45 min) 150g 300g ½ cup 4 1 cup 1 cup

Lamb fillet steaks/ cutlets Sweet Potatoes Almond milk Parsley Asparagus Zucchini Green beans Salt, Pepper, Cumin. Chili pepper. Garlic powder

Falafel & Guacamole(C) Ingredients (30-40 min)

2 cups 10g 1-2 ½ ¼ cup 1 ½ 1 ¼ ½

Instructions Turn the oven on 200 degrees Celsius. Start by seasoning the Lamb steak with salt, pepper, chili powder, garlic powder, (cumin). Put it on a plate, with plastic wrap leave them be in room temperature until it’s time to cook. Peel and Sweet Potatoes in smaller pieces. Cook them in a pot for 20-30 min depending on size. While they are cooking, cut the asparagus, zucchini and green beans and put them on a tray to cook in the oven for 20-25 min (don’t forget Olive oil, salt and pepper). The steaks need around 10 min on the pan. Start by heating up the pan. Use Olive oil and pan fry the steak on both sides until it gets golden. Turn down the heat to medium and continue to fry the lamb for another 4-6 min or until done. When the potatoes are done, put them in a bowl with the milk, salt, pepper, white pepper and (parley, if desired). Mash it into Mashed Sweet Potatoes. Serve the Lamb with the oven baked vegetables and Mashed Sweet Potatoes. 710 kcal: 80c/20f/55p

Chickpeas Parmesan cheese Garlic cloves Fresh chili Lemon zest + juice Water Egg Avocado Tomato Cucumber Capsicum/Bell pepper (green/red/yellow) Parsley, Coriander/ Cilantro, Salt, Pepper White pepper Paprika powder

Instructions Use a blender/mixer. If you don’t have one, thoroughly mash the ingredients with a fork. Blend the Mix Chickpeas (2 cups), Egg (1), Parmesan cheese (10g), Garlic (1 clove), Chili, Lemon zest + juice, Parsley, Coriander, Salt, Pepper (black & white) and Paprika powder. Mix it all together. Cut tomatoes (1), Cucumber and Capsicum/Bell pepper for your side salad. Make the falafel mix into patties (1-2 cm thick) and pan fry on medium heat in Olive OR Avocado oil. Cook until they have a golden surface. While they’re cooking, mix Avocado (1/2), finely cut tomato (1), finely cut Red Onion (1/2), pressed Garlic (1), chili, lemon juice, salt & pepper. Serve the Homemade Falafels with side salad and guacamole.

760 kcal: 57c/24f/22p

32

Cauliflower rice & Bean Stew (C)

Fish & Sweet Potato Chips (C)

Ingredients (30 min)

Ingredients (45-60 min)

2 cups

Cauliflower (grated)

150g

1

Brown onion

Barramundi (alternatively sea bass/other white fish)

½ cup

Black beans

200g

Sweet Potatoes

½ cup

Mixed beans

½

Avocado

2

Eggs

½

Tomato

1

Garlic

½

Red onion

1

Garlic clove

Fresh chili

Chili flakes/fresh chili

Salt

Salt

Pepper

Pepper

Cayenne pepper

Paprika powder

Instructions

Cayenne pepper

Grate the Cauliflower rice (collecting 2

½

cups of grated Cauliflower). Cut the

Instructions

onion in fine pieces. Pan fry the

Turn the oven on 220 degrees Celsius. Peel and cut the Sweet Potatoes into thin fries. Use Olive oil, salt and pepper and cook them in the oven for 30-45 min, until golden and crisp. In the meantime, cut tomatoes, red onion and garlic and mix with avocado, lemon juice, salt, pepper, paprika powder, cayenne pepper and white pepper. Place the guacamole in the fridge white cooking the fish. Prepare the fish with salt, pepper and white pepper. Cook on medium heat for 8-12 min. Serve the Fish with the Sweet potato chips and homemade guacamole.

Cauliflower, onion, black beans, mixed beans, garlic and chili on medium heat (in Olive oil). Pan fry for 5-10 min until golden. Add salt, pepper and cayenne pepper and the 2 eggs. Scramble everything around, serve on a plate and enjoy. 570 kcal: 80c/26f/39p

Lemon (fresh juice)

570 kcal: 51c/31f/24p 33 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Sweet Potatoes, Guacamole & Beef Stew (C) Ingredients 150g

Minced/ground beef

50g

Chickpeas

200g

Sweet Potatoes

¼ cup

Water

20g

Cheddar cheese

½ cup

Greek yogurt

3

Garlic clove Salt, Pepper, Chili flakes, White pepper, Cayenne pepper

Instructions Turn the oven on 220 degrees Celsius. Peel and cut the potatoes into desired shape (fries, boats, thick pieces). Salt, pepper, Olive oil and cook in the oven for 30-45 min. Prepare the sauce by mixing Greek Yogurt with garlic, paprika powder, chili, salt, pepper and white pepper. Start cooking the Minced meat (extra lean ground beef, 150g) with garlic (2 cloves), salt and pepper. When the meat is fried, add the chick peas and water (1/4 cup). 34 Cook on low heat for 10 min. Serve the Sweet Potatoes with the Minced meat stew and homemade sauce. 685 kcal: 58c/30f/46p

Beef/Chicken/Tofu Fajitas (C)

Chicken, Veggies & Brown Rice (C)

Ingredients (20-30 min)

Ingredients (25-35 min)

150g

Beef. Chicken OR Tofu

150g

Chicken breast

2

Whole wheat Tortillas

½ cup

Brown rice

3

Tomato

2 cups

Spinach

¼

Cucumber

2 cups

Brussel sprouts

1

Red onion

1 cup

Cauliflower

1

Garlic clove

30g

Cheddar cheese

Lettuce

Salt

Corn

Pepper

Spinach Capsicum/Bell pepper ½ cup

Instructions

Mango

Turn the oven on 200 degrees Celsius.

Coriander/Cilantro, Salt, Pepper, Fresh chili

Cut the Cauliflower and mix with the

Instructions Chop all vegetables and place in one or several bowls. Refrigerate in the meantime. Pan fry the Beef/Chicken/Tofu on medium heat, use salt, pepper and garlic (1 clove). While the protein is cooking, make the salsa

Brussel sprouts on an oven tray. Salt, pepper, Olive oil and cook in the oven for 20-25 min. Boil the rice in a saucepan (usually takes 8-10 min. Read the package). Cut the Chicken Breast (150g) in smaller pieces and pan fry the

by chopping Mango (1 cup), Red onion

chicken on medium heat (in Olive oil,

(1/2), tomatoes (2), coriander, salt, pepper

salt and pepper). When the oven

and fresh chili. Heat up the Whole Wheat

vegetables are almost done, sprinkle the

Tortillas and serve the meat in the Tortilla

cheddar cheese on top and let melt in

with a mix of vegetables and homemade

the oven for another 3-4 min. Serve the

mango salsa.

Brown rice, Chicken, cheesy vegetables

634 kcal: 82c/35f/28p

with fresh Spinach. 723 kcal: 112c/23f/59p 35 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Chicken Pasta (C) Ingredients (30 min) 2 cups

Full grain pasta

100g

Chicken breast

1⁄2 cup

Sour cream

1 cup 20g

Mushrooms
 Parmesan cheese

1⁄2

Lemon (freshly squeezed) Salt, Pepper
 Chili flakes


Instructions Prepare the Chicken breast and cut into smaller pieces. Chop the Mushrooms. Cook the Full grain pasta (2 cups) in a large pot, (usually 8-10 min. Read the package. Don’t forget to salt). While the pasta is cooking, pan fry the Chicken with salt and pepper. In another pan, cook the mushrooms on low heat until golden. When they’re done, add the Sour cream (2 dl), Salt, pepper, chili flakes, lemon juice and pressed garlic (1 clove). When the pasta is “al dente” (has some chewing resistance), add the Mushrooms sauce to the pasta, plus the chicken. Mix around and serve in a large bowl. Top with Parmesan cheese (20g). 690 kcal: 94c/17f/56p

Burger style (C) Ingredients (45-60 min) 150g 300g 30g

Ground beef Sweet Potatoes Cheddar cheese

½

Tomato

1

Brown onion

4

Slices of cucumber Jalapeños (if desired), Salt, Pepper

Instructions Turn the oven on 200 degrees Celsius. Peel and slice the Sweet Potatoes (smaller or thicker pieces, depending on preference). Put them on an oven tray with olive oil. Add salt, pepper and olive oil and cook it in the oven (for 30-45 min). Mix the ground/minced beef with the egg, salt, pepper and pressed garlic and make 1-3 (big or small) patties. Chop the onion and pan fry it until golden, put in in a bowl in the meantime. Cut tomatoes, Cucumber and Jalapeños. When the Potatoes have been cooked half time, start cooking the hamburgers on lowmedium heat (they need between 12-20 min depending on size). When the patties have 5 min left, add Cheddar cheese on top of the patties. Top the cheese with the pan-fried onion. Serve the patties with the tomato, cucumber and jalapenos with a side of golden, 36 crisp sweet potato fries. 630 kcal: 74c/20f/38p

SNACKS

Rice cakes with Peanut butter (C) Ingredients (5 min) 2 or 4

Rice cakes (thick or thin)

2 tbsp.

Peanut butter (100%, raw)

1⁄2

Banana

Instructions Grab 4 thin rice cakes (or 2 thicker) and spread your 2 tbsp. Of peanut butter on top. Slice 1/2 Banana and place on top. Enjoy! 365 kcal: 43c/24f/14p 37 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Banana Pancakes(C)

Ingredients (10 min)

Ingredients (20-25 min) 1⁄2 2 1⁄2 cup 1 cup 10

Protein Smoothie (C)

Banana
 Eggs
 Raspberries
 Blueberries
 Pistachios

Instructions Banana (1/2), eggs (2): mix together and pan fry. Serve with warm Raspberries (1/2 cup), fresh Blueberries (1 cup) and Pistachios (10) 371 kcal: 58c/15f/17p

Sliced Chicken (C)
 (100g), Philadelphia (2 tbsp.), Apple (1), Kiwi fruit (2 pcs) 370 kcal: 43c/8f/26p

5-10 1 cup

Ice cubes
 Unsweetened

1 scoop 1⁄2 2 tsp 1 tbsp. 1 tbsp.

Almond milk
 Low carb protein powder Banana
 Flax seeds
 Raw Cacao powder
 Almond butter (100%, organic)

Instructions Use a mixer/blender. Blend Ice, Almond milk (1 cup), Low carb protein powder (2 scoops), Banana (1/2 frozen for texture), Flax seeds (2 tsp), Raw Cacao powder (1 tbsp.), Unsweetened Almond butter (1 tbsp.) 380 kcal: 26c/18f/25p

Tuna (C) (small can, in oil, desired flavor), Multigrain Bread (1 slice), Sunflower Seeds (1 tbsp.) Almonds (10) and Orange (1)

Tuna (C) (1 small can, in oil) & Blueberries (1 cup), Carrots (2) & Hummus (2 tbsp.)

360 kcal 25p/16f/28c

310 kcal: 35c/9f/ 20p

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Celery (C)

Peanut butter (C) (100% raw, 2 tbsp.), Rice cakes (4) and Apple (1)

(4 sticks) with Almond Butter (2 tbsp.) and Apple (1) 315 kcal: 31c/20f/5p

330 kcal: 52c/9f/8p

Greek yogurt (C) full fat (1/2 cup), Almonds (30g) and Apple (1)

Egg (C) (1, boiled), Almonds (30g), Blueberries (1 cup) and Raspberries (1 cup) 400 kcal: 40c/24f/14p

390 kcal: 32c/23f/11p

Blueberries (C) (0,5 cup), Brazil nuts (6 pcs) and Almonds (15g), Orange (1) 380 kcal: 32c/ 26f/9p

Kiwi (C)

Kiwis (2), Serve with a side of Rice cakes (2-3) with Cottage cheese (1/2 cup) & Pumpkin seeds (1 tbsp.)Top with salt, pepper, chili flakes 395 kcal 12f/51c/21p

Eggs (C) 2 eggs (boiled/fried/scrambled) & Feta cheese (30g), Goji berries (30g), Cashew nuts (30g),

Orange (C)
 (1), Walnuts (10), Parma Ham (2 slices) & Olives (10pcs) 350 kcal: 21c/24f/13p

Watermelon (C) (1 cup, sliced), Dark Chocolate minimum 70% Cacao (30g) & Walnuts (5 pcs)

Mango (C)

(1/2 cup), Greek Yogurt (1/2 cup), Raspberries (1/2 cup) & Cashew nuts (30g, 1 ounce)

395 kcal: 27c/28f/8p

39

380 kcal 20f/43c/11p © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

GREEN DAYS Let me introduce you to your Green days marked with an (F) (for high fat). These meals contain lower Carbohydrate and Calories and instead Higher fats. Freely choose your favorite Breakfast, Lunch, Dinner, and Snacks from the Recipes below. Follow the given portion size Guidelines (calculated according to your weight and goals).

By Cycling the Red and Green days, you get a carefully calculated CARB-CYCLING PROGRAM that will help you to your health and fitness goals! These Green days are great for your rest days or Cardio days (brisk walks, jogs, cycling) to access and increase your fat-burning.

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BREAKFAST

Eggs & Bacon (F) Ingredients (20-25 min) 2

Eggs

50g (2 pcs)

Bacon

1 cup

Mushrooms

2 cups

Spinach

Instructions Cut the Mushrooms and pan fry them in extra virgin olive oil or grass-fed butter. Cook the 2 eggs the way you like: scrambled/fried/poached/boiled or as an omelette. While cooking, pan fry the bacon in another pan (without any oil or butter). Grab a plate and serve the spinach, mushrooms, eggs and bacon. 340 kcal: 7c/23f/32p

41

Rice cakes with Avocado (F)

Goats cheese Omelette (F) Ingredients (20-25 min)

Ingredients (10 min) 4

Rice cakes (4 thin OR 2 thick)

½

Avocado

½ cup

Cottage Cheese (regular, full fat)

3

Eggs

4 speers

Asparagus

30g

Goats cheese

½

Brown Onion

Salt

Salt

Pepper

Pepper

Cayenne Pepper Chili flakes 30g (1 ounce) Cashew Nuts

Instructions Mix 2 eggs together in bowl with salt and pepper. Whip the eggs until a slight foam is created. Heat butter in a pan

Instructions

and add the eggs. Pan fry on low heat.

Grab 4 Rice cakes. Split an avocado

Cut Brown onion (1/2) in thin slices and

and slice half of it (save the other one

Asparagus (4 pcs) and pan fry in

in the fridge with the kernel left in it).

another pan (in butter). While the

Place the sliced avocado (you can

Omelette is cooking, add pieces of

spread it if the avocado is very soft) on

Goats cheese (30g), the pan-fried

top of the Rice cakes and add

Onion and Asparagus and let the

Cottage Cheese (total 1/2 cup), salt &

Omelette cook a few more minutes

pepper (chili flakes, cayenne pepper)

underneath a lid. (You can always

500 kcal: 40c/30f//21p

substitute the Goats cheese for Feta cheese.) 360 kcal: 15c/23f/26p

42 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Green Mango Smoothie (F) Ingredients (10 min) 1/2 cup 1/2 cup 5-10 1 tbsp 1 cup 1 cup 2 tbsp 1 scoop 1 tbsp. 1/2

Instructions

Mango Coconut Milk Ice cubes Almond butter Spinach Kale Flax seeds Protein powder Bee pollen Avocado Cinnamon Turmeric

Take a mixer and add Ice, Coconut Milk, Mango, Almonds butter, Spinach, Kale, Flax seeds, Protein powder, Bee pollen, Avocado, Cinnamon and Turmeric. Blend it and add 43 more more (or water) if needed. Enjoy! 550 kcal 31f/40c/41p

Absolute Vegan (F)

Vanilla Protein Pancakes (F)

Ingredients (10 min) 4 tbsp. 1/2 2 4 1 tbsp. 1/2 cup

Hummus (organic) Avocado Carrots Celery Sticks Almond Butter Blackberries

Ingredients (20-25 min) 2

Eggs

2 scoops

Protein powder (low carb, vanilla flavor)

1⁄4 cup

Unsweetened Almond milk

Instructions Cut the avocado and carrot. Spread the Almond butter onto the Celery sticks. Make a breakfast platter with Carrots and hummus, Avocado, Blackberries and Celery/ Almond butter sticks.

5

Strawberries

10

Almonds

2tbsp.

Full Whipped cream (home whipped, not store bought)

500 kcal 27f/35c/16p

Mix the 2 eggs, Low carb Protein powder (2 scoops) and Almond Milk (1/4 cup) together. Slice the Strawberries in desired pieces. Whip the cream. Pan fry the pancakes in grass fed butter/Coconut oil, on medium-high heat. Serve the pancakes with strawberries, cream and almonds.

Instructions

490 kcal: 17c/26f/56p

44 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Breakfast muffins (F) Ingredients (20-25 min) 4

Eggs

¼ cups

Milk (full milk or almond milk)

1 cup

Spinach

1

Tomato

30g

Feta cheese

Instructions Turn the oven on 200 degrees Celsius. Whip the 4 Eggs, Milk (1/4 cup), salt and pepper together. Grab cupcake forms and oil/butter them. Split the whipped eggs in the forms and fill them with spinach (1 cup), tomatoes (1, chopped) and feta cheese (30g). Cook in the Oven until golden (ca. 10 min) 432 kcal: 9c/27f/30p

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Scrambled

Passionfruit Chia

eggs (F)

Pudding (F)

Ingredients (15-25 min)

Ingredients (10-15 min prep + min. 6 h refrigerator)

3

Eggs

1 cup

Mushrooms

2 cups

Spinach

30g

Cheddar cheese

½

Avocado

2 tbsp.

Chia seeds

½ cup

Unsweetened Coconut Milk

1 tsp.

Coconut flakes (organic, unsweetened)

Pepper

1

Passionfruit

Turmeric

1 tbsp.

Almond Butter (Organic, 100% raw)

10 pcs

Almonds (raw or dryroasted, unsalted)

Salt

Instructions Whip the 3 eggs together with salt, pepper & turmeric. Cut Mushrooms (1 cup) and pan fry them on medium heat, with the Spinach (2 cups) for circa 5 min (or until golden). Add the whipped eggs to the same pan and steer until desired scrambled egg consistency. When it’s almost done, put the cheddar cheese on top of the eggs and let cook underneath a lid for

Instructions Grab a bowl or a jar. Mix Chia seeds (2 tbsp.) with Unsweetened Coconut Milk (1/2 cup). Put a lid or plastic wrap on top and refrigerate overnight (or min 2 hours). Top the refrigerated pudding with coconut flakes (1 tsp), Passionfruit (1), Almond Butter and Fresh Almonds (10). 400 kcal: 20c/30f/11p

2-3min. Serve with a side of sliced Avocado (1/2). 544 kcal: 33c/41f/32p

46 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

English Breakfast (F) Ingredients (25 min) 2 Eggs 100g Sausage (pork/alt. vegetarian) 1 cup Mushrooms 2 Tomatoes 1 cup Spinach Instructions Pan-fry the Sausages on Low heats. Oven-bake the 2 Tomatoes until soft and slightly golden. Pan-fry the mushrooms until golden and cook your eggs (the way you prefer: fried, scrambled, poached, omelette) with salt & pepper. 480 kcal 40f/30p/4c

47 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

LUNCH

Beef Salad (F) Ingredients (20-30 min) 100g

Beef (thin minute steak/fresh roast beef/filet/your preference of beef)

4 cups

Spinach

20g

Parmesan Cheese

2 cups

Arugula

15g

Pine nuts

½ cup

Tomatoes

1 Dash

Freshly Squeezed Lemon or lime

Red onion, Salt Pepper, Chili Flakes/fresh chili Instructions Pan fry Beef (100g, alternatively use fresh roast beef from the Butcher section). Mix Spinach (4 cups), arugula (2 cups), pine nuts (30g) and tomatoes (1/2 cup). Top with parmesan cheese (20g) and chili flakes, lemon/lime juice and the meat. 515 kcal 40p/30f/10c

© 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

48

Chicken patties & Vegetables(F) Ingredients (40-50 min) 150g Chicken patties 1 Carrot 1/2 Bell pepper/capsicum 1 Onion 1/2 cup Asparagus 1/2 cup Zucchini 1/2 cup Mushrooms 5 cloves Garlic Instructions Get Chicken mince and turn into patties with salt & pepper (or get prepared chicken patties without added preservatives). Chop the carrot, pepper, onion, asparagus, zucchini and mushrooms. Cut the Garlic cloves in halves and bake them together in the Oven. Top with salt and pepper and bake for 20-40 min, until they turn golden and ready to eat. In the meantime, pan fry your Chicken patties on the stove, in grass-fed butter or coconut oil. Cook on medium heat (15-15 min). Enjoy it all together! 543 kcal 30f/53c/28,5p

Beef & Cauliflower Bowl(F) Ingredients (20-30 min) 150g Minced meat (extra lean ground beef) 2 cups Cauliflower (grated Cauliflower) 1 Brown onion 50g Kidney Beans 2 eggs salt, pepper Garlic Chili Instructions Pan fry the minced meat on low heat. Add salt and pepper. While its cooking, prepare the Cauliflower rice by grating the Cauliflower into circa 2 cups of grated Cauliflower rice. Rinse the Kidney beans. Finely slice the onion. When the minced meat is next until ready, add fresh chili and garlic, the Kidney beans, finely sliced onion and the Cauliflower rice. Cook it all together on low-medium heat for 10 min. IN the meantime, pan fry 2 eggs in another pan. Serve the Beef & Cauliflower into a Bowl and top with the 2 eggs. Enjoy! 592 Kcal – 40c/56p/41f

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Fresh Turkey Salad (F)

Zucchini Pasta Pesto (F)

Ingredients (20-30 min)

Ingredients (20-30 min)

150g

Turkey Breast

1–2

Zucchinis

4 cups

Spinach

50g

Mozzarella

1 tbsp.

Sunflower seeds

2 tbsp.

Pesto

1 tbsp.

Pumpkin Seeds

30g

Pine nuts

½

Red onion

Salt, Pepper

½ cup

Tomatoes

Chili flakes

½

Cucumber

30g

Feta Cheese

½

Avocado

Instructions Grab a big bowl. Fill the bowl with 1-2 layers of paper towels that crosses the edge of the bowl. Grate the Zucchini on

Instructions Slice fresh Turkey Breast (150g, get from the butcher section). Blend with Spinach (4 cups), Sunflower seeds (1 tbsp.), Pumpkin seeds (1 tbsp.), Red Onion (1/2), Tomatoes (1/2 cup, sliced), Cucumber, Feta Cheese (30g), Avocado (1/2, sliced) and serve in a bowl. 600 kcal: 35c/34f/36p

top of the paper towels. When all is grated, grab the sides of the paper towel and squeeze the paper wrapped zucchini and let the excessive water drip into the bowl. Grab a frying pan and slightly fry the Zucchini on medium heat (in olive oil), for about 5 min. Cut the Mozzarella in small pieces. Blend the zucchini, mozzarella, pesto, pine nuts, salt, pepper and chili flakes. Serve in a bowl. 550 kcal: 19c/44f/25p

50

Feta-infused Aubergine/ Eggplant salad (F) Ingredients (30-40 min)

½ large

Aubergine

1 whole

Bell pepper/ Capsicum

1

Garlic clove

30g

Feta cheese

30g

Pine nuts Olive oil

Cheeky Brussel (F) Ingredients (20-30 min) 2 cups

Brussel Sprouts

1/2

Red Onion

1-2 cloves

Garlic

20g

Parmesan Cheese

30g

Pine nuts

1 tsp

Soy Sauce

Instructions

Instructions Slice the Aubergine (1/2 large, sliced up: 1 cm thick slices) and Green pepper/Capsicum (1 whole). Put the vegetables on an oven tray and squeeze garlic (2 cloves) on top. Top with salt and pepper and Oven bake together in 200 degrees Celsius, for 15-20 min. Once Golden brown, serve on a plate and top with feta cheese (30g), pine nuts (30g) and olive oil (1

Either Oven-bake or pan fry the Brussel Sprouts, topped with pepper, (chili) and Soy sauce. Slice the Red onion and pan fry/oven-bake with the Brussel sprouts. Add squeezed garlic. When the Brussel sprouts are ready (golden brown and semi-soft) serve it on a plate and top with Parmesan cheese and Pine nuts. If you wish you can pan fry the pinenuts before serving (without any oils). 450 kcal 40c/20p/19f

tsp) 460 kcal: 29c/38f/11p 51 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Stuffed Capsicum/Bell Pepper (F) Ingredients (25-30 min) 1,5 2 cups 1 cup 2 cups 1-2 30g 30g ½ Instructions

Capsicum/bell pepper (desired color) Mushrooms Zucchini Spinach Garlic cloves Feta Cheese Pine nuts Avocado

Turn the oven on 180 degrees Celsius. Slice Mushrooms, Zucchini, and Garlic. Pan fry these with Spinach, salt and pepper on medium heat (ca 10 min). Cut the Capsicum/bell pepper and fill 3 halves with the pan-fried vegetables. Sprinkle the feta cheese 52and Pine nuts on top and cook in the oven for circa 10-15 min. 540 kcal: 37c/40f/16p

Chicken & Veggies (F) Ingredients (40-45 min)

Halloumi Salad (F) Ingredients (20-30 min)

150g

Chicken breast

4 cups

Spinach

2 cups

Spinach

1 cup

Cabbage, sliced

1 cups

Brussel Sprouts

1 cup

Tomatoes, sliced

1 cup

Cauliflower

½

Bell pepper/Capsicum

30g

Cheddar cheese

1 cup

Green beans

5-10

Garlic cloves

1 tbsp.

Sunflower seeds

Salt, Pepper

1 tbsp.

Pumpkin seeds

Paprika powder

30g

Feta cheese

Cayenne pepper

1

Orange

50g

Halloumi

Instructions Turn the oven on 180 degrees Celsius. Prepare the Chicken Breast (remove any potential fat). Braise the chicken with salt, pepper, cayenne pepper and paprika powder in the oven for 20-30 min. Meantime, pan fry the Spinach (2 cups), Garlic, Brussel sprouts (2 cups),

Instructions Grab a Bowl and blend spinach (4 cups), cabbage (1 cup, slice), Tomatoes, (1 cup, slice), Bell pepper/Capsicum (1/2, slice), Green beans (1 cup, slice), Pumpkin seeds (1 tbsp.), Sunflower Seeds (1 tbsp.), Feta cheese (30g) and Orange (1, slice). Cut halloumi (50g) in desired pieces and

and Cauliflower (1 cup) on medium

pan fry on medium heat. Top the Salad

heat (in olive oil). When the chicken is

with the warm halloumi.

almost done, add the Cheddar cheese (30g) on top of it and let it melt in the

514 kcal: 34c/28f/27p

oven for 2-3 min. Serve it all together. 560 kcal: 17c/13f/46p

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DINNER

Cauliflower/Goats cheese Pizza (F) Ingredients 2,5 cups 1

Grated Cauliflower Egg

1/4 cup 20g

Mushrooms Mozzarella

20g 20g

Parmesan cheese Cheddar cheese

30g ½ cup

Goats cheese Arugula

½ cup 1

Tomatoes (mashed) Garlic clove

30g

Pine nuts

Instructions Turn the oven on 200 degrees Celsius. Start with grating the Cauliflower. Mix the grated cauliflower with the egg (1), parmesan cheese (20g), cheddar cheese (20g), salt & pepper. Pat into a pizza (desired thickness and size) and bake in the oven for circa 5-10 min, or until golden. Grab the pizza and top it with tomatoes (1/2 cup, freshly mashed), mozzarella cheese (20g), pressed garlic (if desired, 1 clove), Mushrooms (1/4 cup, finely sliced), Goats cheese (30g) and pine nuts (30g). Oven bake another 10 minutes (or until cheese is melted). Top with fresh arugula (1/2 cup) 633 kcal: 16c/52f/34p

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Steak & oven baked Capsicum (F) Ingredients

Naked Burger (F) Ingredients 250g

Ground beef

200g

Steak

30g

Cheddar cheese

½

Green Capsicum/Bell pepper

1

Brown onion

1/2 cup

Kidney Beans

1

Egg

2 cups

Spinach

½

Tomato

30g

Blue cheese

4

Slices of cucumber

½ cup

Greek Yogurt White pepper

Instructions

Jalapeños (if desired), Salt, Pepper

Instructions Turn the oven on 200 degrees Celsius. Peel

Turn the oven on 200 degrees Celsius.

and slice the Sweet Potatoes (smaller or

Cut the Capsicum in half. Cleanse the

thicker pieces, depending on preference).

Kidney beans (1 cup) in water. Quickly

Put them on an oven tray with olive oil. Add

pan fry the Kidney beans, Spinach (2

salt, pepper and olive oil and cook it in the

cups) fried with Garlic, (Chili) and

oven (for 30-45 min). Mix the ground/minced

Paprika powder 4-5min. Place the fried

beef with the egg, salt, pepper and pressed

mix in the Split Capsicum. Mix the Blue

garlic and make 1-3 (big or small) patties.

cheese (30g) and Greek Yogurt (1/2

Chop the onion and pan fry it until golden,

cup), white pepper and mash it

put in in a bowl in the meantime. Cut

together. Refrigerate the sauce. Heat up

tomatoes, Cucumber and Jalapeños. When

grass fed butter in a pan on medium-

the Potatoes have been cooked half time,

high heat. Place the Capsicum/Bell

start cooking the hamburgers on low-

pepper in the oven and cook for 5-10

medium heat (they need between 12-20 min

min. Salt and pepper the steak and pan

depending on size). When the patties have 5

fry until desired consistency. Serve with

min left, add Cheddar cheese on top of the

the sauce.

patties. Top the cheese with the pan-fried

640 kcal: 12c/40f /55p

onion. Serve the patties with the tomato, cucumber and jalapeños with a side of golden, crisp sweet potato fries, 55 600 kcal: 11c/35f/58p © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Veggies & Beef patties (F) Ingredients (30-40 min) 150g 150g

Minced/ground beef Parsnip

1

Beet root

2 1 cup

Carrots Mushrooms

1 cup ½ cup

Broccoli Sour cream (full fat)

30g

Blue cheese Salt Pepper, White pepper

Instructions Turn the oven on 220 degrees Celsius. Cut the Parsnip, Beet root, Carrots, Mushrooms, and Broccoli and place in the oven for 30-40 min (in Olive oil, with salt and pepper). Make the sauce by mashing the Blue cheese together with the Sour cream, salt, pepper and white pepper. Refrigerate while the rest is cooking. Make the Beef Patties (Extra lean minced meat, 150g) with salt and pepper, turn into patties and pan fry on medium heat (in grass fed butter) for 15-20 min (or until done). Serve the patties with the oven baked vegetables and Blue cheese sauce. 614 kcal: 50c/31f/35

56 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Sea bass Tacos (F) Ingredients (30-40 min) 150g Sea bass 1/2 cup Mushrooms 1/2 Capsicum/Bell pepper Lettuce wraps 1/2 cup Cabbage 1/2 Avocado 2 tbsp Sour cream 30g (1 ounce) Peanuts (dryroasted, unsalted) Chili Garlic Salt, Pepper Cayenne Pepper

Instructions Slice the Mushrooms and Pepper and pan-fry until golden (add salt and pepper). In another pan, cook the Sea Bass on low heat )in grass-fed butter), with salt, pepper and garlic. While its cooking, chop the cabbage and slice the avocado. Mix the Sour cream with pressed garlic, fresh finely chopped chili, salt, pepper and cayenne pepper. 664 kcal 42p/20c/41f

Tofu & Veggie Bowl (F) Ingredients (20-30 min) 1 cup 100g 1 large 1 1 cup 30g (1 ounce) 1-2 cloves Garlic

1/2 1 1/2

Instructions

Mushrooms Tofu Bell pepper/ capsicum Onion Cabbage (chopped) Broccoli Peanuts (un-salted, dry roasted)

Turmeric, Salt, Pepper, (chili), Cayenne pepper Guacamole Tomato Red onion Cilantro

Start by chopping all vegetables (Tofu, mushrooms, pepper, Onion and broccoli). Pan fry them together in Coconut oil or Grass-fed butter. Add salt, pepper, Turmeric, (chili) and pressed garlic. Chop the cabbage (as much as you like). While the vegetables are cooking, prepare the guacamole by smashing the avocado, adding 1 chopped tomato, some red onion, chili, salt, pepper, cayenne pepper (and cilantro). When all vegetables are cooked (golden brown), place them in a bowl and top the bowl with the cabbage and guacamole. 620 36f/35c/28p 57

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Chicken and cheesy Brussel-sprouts (F)

Bacon wrapped Chicken (F)

Ingredients (40-50 min)

Ingredients (45-55 mi)

150g

Chicken breast

150g

Chicken breast

2 cups

Brussel sprouts

2 pcs

Bacon

Soy sauce

30g 1 cup

Feta cheese
 Broccoli

1 cup

Cauliflower

1⁄2 cup

Greek Yogurt

1

Garlic clove

1

Red onion

5

Garlic cloves

20g

Parmesan cheese

30g

Pine nuts

Paprika powder, Chili flakes, Salt, Pepper, White pepper

Instructions Turn the oven on 200 degrees Celsius. Prepare the Chicken Breast (150g, salt and pepper, remove unwanted fat).

Instructions Turn the oven on 200 degrees Celsius. Prepare the Chicken breast (remove fat), salt, pepper

Pan fry the chicken on medium heat

and pan fry the breast (in grass fed butter) to

(in olive oil, 3-5 min) for golden surface.

get a golden surface (medium-high heat for

Slice Red onion and garlic and place

2-4 min). Place the chicken breast on an oven

on an oven tray. Use olive oil and add

tray. Make a cut in the middle of it and place

the Brussel sprouts (2 cups) on there. Flavor with salt, pepper and soy sauce. Place the chicken breast on another

the Feta cheese in there. Wrap the bacon around the chicken to cover the cut. Start slicing Broccoli, Cauliflower and Sweet Potato. Pan fry these with salt and pepper, on low-

tray. Cook in the oven for 20-30 min.

medium heat, in Olive oil (circa 20-30 min).

When there is 5 min left, add Pine nuts

While they start to cook, place the Chicken in

(30g) and Parmesan cheese (20g) on

the oven (need circa 20-30 min). While all is

top of the vegetables. Serve the

cooking, make the homemade Sauce. Mix

Chicken with the cheesy Brussel sprouts. 620 kcal: 41c/21f /55p

Greek Yogurt, garlic, paprika powder, chili flakes, salt, pepper and white pepper. 500 kcal: 16c/56p/22f 58

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Salmon Fillet with Brown Rice (F) Ingredients (30-40 min) 200g

Salmon

½-1

Red onion

30g

Feta cheese

2 tsp

Fish roe

2 cup 1 cup

Asparagus Green beans

½ 1 tbsp.

½ cup

Sour cream

1 tbsp.

Lemon Dill (fresh or frozen, finely sliced) Parsley (fresh or frozen finely sliced)

White pepper, Salt Instructions

Turn on the oven on 180 degrees Celsius. Prepare to cook the rice on the stove. Place the Salmon on an oven tray. Put salt, pepper, white pepper and slices of lemon on top of the Salmon. Place the Green beans and asparagus on the same tray, next to the fish. Cook the fish in the oven, for 15-25 min. After 10 min, grab the Salmon and top it with sprinkled Feta cheese (30g), then back in the oven again. While all is cooking, make the homemade sauce. Mix Sour cream, finely sliced red onion, roe, salt, white pepper, dill and parsley. Serve the Salmon, Brown rice, green beans together with the fish sauce. 610 kcal: 32c/59f/58p

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SNACKS

Nuts and Berries Greek yoghurt (F) Ingredients (10 min) ½ cup

Greek Yogurt (natural, full fat)

15g (0,5 ounce)

Cashew nuts (raw or dry roasted, unsalted)

5

Strawberries

Instructions Serve the Greek yogurt in a bowl. Top with Cashew nuts, Pumpkin seeds, Walnuts and Sliced Strawberries. 250 kcal: 14c/20f/11p 60 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Avocado (F)

Boiled egg (F)


(1/4), Bell pepper/Capsicum (1),& Cottage cheese (1/2 cup) 230 kcal 15c/16p/12f

(1) and Walnuts (10, raw) 241 kcal 4c/21f/10p

Parma ham (F)

Bell pepper (F) (1, sliced), Carrots (2, sliced), Hazelnuts (30g) & Olives (20 pcs) 250 kcal 26f/26c/7p

(2 slices), Philadelphia (2 tbsp.) & Walnuts (5 pcs) 235 kcal 12p/19f/3c

Celery (F)

Pan fried Vegetables (F)

(4 sticks) with Almond Butter (2 tbsp.) 225 kcal: 10c/20f/6p

Cauliflower (1 cup), Broccoli (1 cup), Spinach (3 cups), Asparagus (1 cup), Kale (1 cup) and Pine nuts (1 ounce) 300 kcal: 25c/20f/13p

(1/2) & Peanut butter (1 tbsp.) 260 kcal 6p/22f/13c

Cucumber (F) (1/2), Carrots (2), Hummus (4 tbsp.) & Brazil nuts (3 pcs) 270 kcal 17f/24c/5p

Almond butter (F) (2 tbsp.) & Celery (4 sticks) 225 kcal 19f/10c/5p

Avocado (F)

Avocado (F) Celery (F)

(4 stick), Hummus (2 tbsp.) & Almonds (30g) 260 kcal 13c/19f/7p

Smoked Salmon (F) (50g), Philadelphia (2 tbsp.) & Walnuts (5 pcs) 260 kcal 20f/15p/4c

(1/4), Pumpkin seeds (1 tbsp.) & Cottage cheese (1/2 cup) 250 kcal 17f/18p/9c

Rice cakes (F)

(2 thick) with Cottage cheese (1 tbsp.) & Pumpkin seeds (1 tbsp.) 61

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245 kcal 18c/11f/18p

All about Carb Cycling While counting your macros (a common used method for weight loss) can lead to great results, it can also be mentally draining and take the fun out of eating/training/living. As much as you’re supposed to eat to provide your body with great nutrients, you should also enjoy eating (at least when making a sustainable change, which is the goal!). Carb cycling simply means that you will eat more Carbohydrates (and calories) on certain days of the week, and fewer carbohydrates (and calories) on other days of the week (Cycling the intake of Carbohydrates). The system that comes with this nutrition program is built so that you can easily choose the meals you prefer, based on a certain color. You have Red Days (High Carbohydrate/ low-fat days) and Green days (Higher fat/low carbohydrate days). This way, you simply choose your favorite meals of the color of your day, and plan your week accordingly.

We’ve experienced that Carb Cycling is a great way to speed up our metabolism! 62 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Why? Carbohydrates is the main energy source for our brains, blood cells and the most efficient fuel for our muscles. But when we eat Carbohydrates, the body can only store so much. Some are used as energy straight away, some are stored in muscle tissue, some in the liver and what doesn’t fit in there will then be stored as body fat. When you keep eating carbs day after day, you risk spilling over the carb storage in your muscle tissue. This is why Carb cycling is so amazing! Since our goal as humans is to be healthy, to feel strong, to be fit, to lose fat, to gain muscle, all of the above, we can manipulate our system to optimize this to happen. We need to manipulate our glycogen and increase the function of our fat burning hormones. When we Cycle our Carbohydrates, the body gets some time off the carbs, emptying our stores, getting a chance to burn more fat as fuel and it keeps the body guessing! Simply eating a low carbohydrate diet, is not only boring but eventually, it may slow down/block your fat loss (the body may slow down its metabolism), which is why we then increase our Carb intake to kick it going again!

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Homeostasis and Carb cycling The body has an internal constant process called Homeostasis. This is an internal state where the body works to keep the body stable and functioning properly (if you’re hot, the body sweats to cool it down. If you’re cold, your body shivers to make it warm. These are both reactions of the Homeostasis process). The trick is to manipulate your homeostasis. What the Carb cycling does, is manipulate your body, since it keeps the body guessing of what kind of nutrients and calories it will receive. A higher carb intake will generate a certain hormonal response, which may cause your body to speed up its metabolism since on these days (the Red days) you will receive higher carbs and higher calories. Whereas on Green days your body will easier access your stored Fat for energy (fat burning). Your body quickly gets used to what it receives on a regular basis. It gets used to the same exercise (which makes it less effective with time) and it gets used to burning the same amount of calories if you continuously eat the same types and amount of foods. Instead, you keep changing your calorie and carb-intake throughout the week so that your body always has to work a bit extra (burn more calories) because of the variation.

After years of trying different diets and ways of eating, Carb cycling is to us, the ultimate way of being able to eat what we enjoy while still getting in greater shape. This way we’ve created a long-term, sustainable way of eating healthy and reaching our individual goals.

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LEM A RANS TTEHRE YWOHUART ' S N&U TWRHI TYI'OSN

Own your Body, own your Mind

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We all hear many different tales, tips, tricks and cures to getting fit and healthy. This section is for you who want to know how different foods affect you, what macros and micros are and where to find the “good foods" to become fit from the inside out. There is tons of more to learn if you are interested in the subject, and in this section you will get the basics of nutrition and our bodies.

What are “macros” Macros are short-term for Macronutrients. Macronutrients are the “big” nutrients (chemical compounds needed in larger amounts) that take up the largest space in our diet. The three macronutrients are Carbohydrates, Fat and Protein. All of these are important in a healthy diet for your metabolism, as energy supply, for growth etc. They work differently in the body and different body types handle the macronutrients differently (which is why some people can eat more of certain things and not gain weight, in comparison to someone else who gains weight simply “by looking at a Donut”). Most importantly, the ability to handle these nutrients are determined by WHAT WE EAT. If you have a diet rich in micronutrients (see next chapter) and give your body a sufficient supply of vitamins and minerals, your body will function so much better! All food we eat sends signals to our brain, to our cells, to all systems in our body to react and work in a certain way and it could be the difference between losing stubborn fat, get Type 2 Diabetes, dodge the “winter cold” or not. The matter of fact, proper nutrition helps with so much more than I ever thought was possible. 66 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Protein The building block of all proteins is called amino acids, which are made of Hydrogen, Oxygen, Nitrogen, and Carbon (and in some proteins Sulfur). Protein is chains of amino acids that work as building blocks for our muscles, tendons, hair, skin, bones, teeth, organs. Protein exists in every cell and it is vital for a functioning body. They create antibodies for our immune system (to protect us from various deceases), helps create hormones (for fertility, muscle mass growth, mood). Enzymes are also proteins that help the chemical reactions in the body (necessary for breathing, digestion, metabolism, nervous system functions). They are clearly a vital part of our bodies and our diet! Apart from water, Protein is the most common substance in our bodies and it exists in each and every cell. Our bodies create the protein with the help of our dietary protein intake, which is why it is important to get an adequate amount of protein in our diet. This is especially true as a kid when the body develops more protein tissue as its growing. If you consume more protein than your body needs and eat sufficiently of carbohydrates and fats, the protein will become part of the fat cell (which is why too much protein isn’t necessary either). Aim for an adequate amount to the lifestyle that you live! Which means, if you want to build muscle mass, you should eat some extra protein. (This meal plan provides you with all the protein you need, and there are always Protein Smoothies or Protein Snacks to sneak in for a larger Protein intake when needed).

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Sources of protein You find protein in fish, egg, meat, chicken, beans, nuts, seeds, dairy products, tofu (soy products), protein powders, black rice, quinoa, some fruit, vegetables (smaller amount). It’s important to have a varied diet for the health of your body and brain. By rotating your protein sources you will keep your enzyme pathways unspoiled, you’ll receive different brain messengers which can help your mood stabilize. The fact is, amino acids exist of the precursors to neurotransmitters (the messengers that carry signals between neurons in our brains). This way our protein intake affects our mood, our sleep, our abilities to stay attentive and it can help regulate our weight.

Protein Supplements When it comes to protein supplements (which may be necessary if you’re on a plant-based diet, and if not, you can receive your required protein from whole food sources). Either way, if you’re looking to build muscle/are unsure of if you're getting enough protein in your diet/ if you’re drinking the smoothies in this meal plan (which you should!), a protein powder can be a great supplement. There are both complete and incomplete protein powders. This simply means that the complete proteins contain all nine essential amino acids that our bodies don’t produce itself (which is a great quality of a protein). The incomplete protein usually contains some of the amino acids, but not all of them. The same goes for protein Concentrate and protein Isolate. The concentrated protein usually contains a higher amount of fats and carbohydrates, whereas the isolated protein powder contains a higher amount of protein which leaves less room for fats and carbohydrates.

68

(If you’re looking to gain weight and/or if you have an intense training schedule, a Concentrated protein with more Carbs may be the right choice). Otherwise, a protein with as little artificial sweeteners and chemicals as possible is the best choice.

Whey protein is made during the process of turning milk into cheese. Whey is a great choice if you’re not sensitive to lactose (the sugar found in milk) since it’s quickly absorbed by the body, helps lean muscle growth and exists to a large percent as complete proteins. But, an over-consumption of Whey protein can create digestion problems (since lactose has a tendency to increase the risk of inflammation in the gut) and can increase gas. In addition, they usually contain a larger amount of artificial sweeteners to create a more pleasant taste. Egg protein is a complete protein derived from dehydrating the egg white (becomes powder form). Egg proteins are also normally high in vitamins and minerals, but its rarer on the market because of the production cost. Casein protein is similar to Whey protein in terms of its characteristics. There's a risk of allergic reactions since its derived from Milk. The difference between Casein and Whey is the time of absorption f the body, where Casein is a slowly absorbed protein and Whey is a quickly absorbed one (making Whey the better choice after a workout). Vegan/Vegetarian options Pea protein is another plant-based alternative, usually without any added sweeteners (therefore usually without any taste). Pea protein is a good choice if your allergic or gut sensitive, but its usually incomplete, missing some amino acids. 69 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Hemp protein is derived from the seeds of Hemp (cannabis) plants. Its rich in essential fatty acids, its plant-based and usually easily digested. (Because its production it’s usually more expensive than other proteins). Soy protein is derived from the soybeans during the process of making soybeans into soy flour. It also contains all of the essential amino acids, which is great. But, there could be a downside in Soy products effect on female hormones, (Soy contains Isoflavones that can interact with estrogen receptors and potentially make it harder to lose wight), which makes me think twice before eating too much Soy Products.

Fats Fat is made of molecules called triglycerides (which contains 3 fatty acid chains and one glycerol unit), existing by themselves or attached together. Dietary fat is important for our immune system, hormones, cell membranes, brain tissue, for absorbing vitamins and nutrients, and they work as building blocks and messengers in our bodies. The fatty acid chains are made of carbon and hydrogen atoms. Depending on how the atoms are connected (via single bonds or double bonds) the fat will either be saturated or unsaturated.

Saturated & Unsaturated fats Fat is split into 2 Categories (plus sub-categories) known as Saturated and Unsaturated fats (monounsaturated fats, polyunsaturated fats, and trans fat). You might have heard of the different fats as “bad” and “good” fats, but there is more to it than that! 70 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Saturated fats are great in moderation. They are solid at room temperature and they have a high melting point such as fatty beef, cheese, pork, whole milk, coconut oil, eggs, and butter. Consuming too many saturated fats can lead to an increase of LDL cholesterol (which is a cholesterol that our bodies produce enough itself) which could lead to health risks. Unsaturated fats are either connected with a “Cis”-configuration or a “trans”-configuration within the Carbon bonds. The healthy part of Unsaturated fats is connected with the Cis-configuration. The Monounsaturated and polyunsaturated fats are both made with the Cis-configuration and are known to increase the levels of good cholesterol, called HDL. Monounsaturated fats are liquid at room temperature and have a low melting point. You find them in foods such as Olive oil, canola oil, sesame oil, avocado, nuts (macadamia, hazel, pecans, almonds, Brazil, peanuts, pine nuts, walnuts, pistachios), seeds, nut butter, peanut oil, canola oil, some red meat. Monounsaturated fats are known to be great for our health with gut health, liver protection, reduced risk of cancer, decrease off inflammation, bone health, immune system function etc. Polyunsaturated fats are the other part of the healthiest fats. It is liquid at room temperature and turns solid when chilled. Polyunsaturated fats are essential to our diet since our bodies cant make them. Two main polyunsaturated fatty acids are Omega-3 and 6. You find them in fish (Trout, salmon, herring, mackerel, tuna), Nuts and seeds (flax, chia, sesame, walnuts, sunflower), oils (flax, corn, soybean, sunflower), tofu, soybeans.

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Trans fats are solid at room temperature and they have a high melting point. Naturally occurring trans fats are alright in moderation. You can find these in different types of meat and milk products. It’s the manmade trans fat that is dangerous to our health. Artificial trans fat is formed through a process called hydrogenation (when liquid oil is turned into solid form by adding hydrogen atoms). This process is done to increase the flavor of foods and to increase their sustainability. It is this type of fat that you have heard will clog your arteries, create heart disease. increase cholesterol levels and damage blood vessels. You find trans fat in fast food, fried food, margarine, some baked food, frozen fast food (such as pizza), certain packaged food (any package that says “partially hydrogenated” contains trans fat) and when restaurants use cheaper oils for their cooking. Omega-acids I am sure you have heard of Omega-3 and Omega-6, but there are also Omega 7 and 9. Omega-acids are essential to our diet since our bodies don’t produce these acids themselves. In a standard western diet, we consume too much Omega-6, in comparison to Omega-3s. Omega 6 can have inflammatory effects whereas Omega-3’s can have anti-inflammatory effects. This is why it's important to somewhat think about what fats you consume, to make sure you get a ratio closer to the recommended 4:1 (Omega 6: Omega 3). These Omega-acids are important for the creation and maintenance of cell membranes and you generally find them in nuts, seeds, and fatty fish (see recommended sources below).

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Sources of fat Generally, the best fat comes from nuts (walnuts, almonds, Brazil nuts, peanuts, macadamia nuts), seeds (flax seeds, chia seeds, sunflower seeds, pumpkin seeds), avocado, oils (olive oil, flax oil, coconut oil, avocado oil, fish oil), fatty fish (salmon, mackerel, trout, herring, tuna), eggs and nut butters (almond butter/peanut butter). All sources should be 100% natural, unprocessed and preferably organic. When cooking it's important to use a good source of fat. The way food is cooked can highly impact the quality of your meal. Try to remove Omega 6-vegetable oils such as Canola oil, Soybean oil, and Corn oil because of its impact on our health. Instead use oils such as coconut oil or grass-fed butter (for high temperatures of cooking), olive oil/flax oil/avocado oil/organic hemp oil (for low temperatures of cooking). 
 Foods high in omega 3: Salmon, Flax, Tuna, Walnuts Fish oil, Seeds, Tofu, Spinach, Beans & lentils, Grass-fed beef, omega-3 eggs. Foods high in Omega 6: Processed vegetable oils, Fried food, Grain fed beef, Salad dressing, Nuts & seed, Pastries, Pork produce, Dairy & egg, Beef

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Carbohydrates Carbohydrates are the main energy source for our bodies and the gathering name for sugars, starches, and fiber. Carbohydrates are important because glucose (blood sugar) is important for fueling our brain cells (and muscles). You might have heard that carbohydrates are only bad for you. Or you didn’t even know that Sugar is a category of Carbohydrates? The matter of fact is that “Good” Carbohydrates are important in our diets to receive vitamins, minerals, and phytonutrients (nutrients from plants) and it’s important to know the difference between the “good” and the “bad” carbs, to make good food choices. There are simple/empty/bad carbs and there are complex/good carbs. The simple/empty/bad carbs are the outcome of processed or Refined Carbohydrates (that become empty of vitamins and minerals in this process, read more below). The difference between these categories is in the linkage between the glucose molecules, and how the body responds to the Carbohydrate. There are monosaccharides, disaccharides, oligosaccharides and polysaccharides. These describe the bonds between the glucose molecules. No matter the bond, your body will break down Carbohydrates into simple sugars, but the question is in how quickly this process is. The body can either quickly release glucose into the blood which will spike your insulin levels (this happens with simple carbohydrates), or release glucose slowly into the blood, taking longer time to digest and not spike your insulin levels (which happens with complex carbs like fruits, seeds, whole grains, vegetables that contains indigestible Beta Bonds). 74 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Refined Carbohydrates Refined/processed Carbohydrates (such as sugars and refined grains) are basically empty calories (the vitamins and minerals dissolves in the process), which means that they do not offer anything else to your body than calories. No vitamins, no minerals, no fiber, good proteins or healthy fats. The high insulin response and blood sugar spikes comes first and foremost from the Refined Sugars, that acts as a “Super-Stimuli”, spiking our blood sugar, increasing a feeling of “well-being” by the secretion of serotonin and dopamine (the “happiness hormones” in our brains), but leaves us craving more to be feeling the same “release of happiness” again. Another important risk factor is the over-eating of Refined Carbohydrates. This easily happens because of the lack of vitamins and minerals, that our bodies crave but don’t receive through these empty calories. Our bodies won’t reach any satiety because of the missing nutrients. This is why Refined Carbohydrates so easily leads to obesity, overeating, heart diseases and type 2 Diabetes (caused by Insulin resistance). Refined Carbohydrates are one of the main reasons to an unhealthy gut. Our gut health determines our immune system which can either fight off disease or constantly struggle when battling gut inflammation caused by Refined carbohydrates.

GI GI stands for Glycemic index, which is a measurement based on the rise of blood sugar levels in your blood when you eat a certain food. Foods with a high Gl (such as white bread, pasta, sweets), quickly releases glucose into the blood which eventually (usually within 1-2 hours) will lead to a dip in blood sugar levels. When blood sugar levels drop down, so goes your mood and attentiveness.

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The issue with eating too much food with a High GI, goes back to the Processed Carbohydrates issue. You may become insulin resistant with time, your mood and brain will be affected, you can get higher blood sugar, blood pressure, it’s harder to lose weight and normally harder to sleep. On the other hand, oats, greens, and legumes give a steadier level of attentiveness since it has a lower glucose release. In knowing this, there is one reason to why you can’t determine if a food group is good or bad, simply by they GI number. There are healthy foods with a higher GI, but what happens when you eat a mixed meal of some protein, fats, and carbs, is that other foods can lower the actual blood sugar rise response in the body and the High GI-food simply doesn’t become as high.

Sources of carbohydrates The best sources of Carbohydrates are unprocessed, fiber-rich (and organic) ones. Think vegetables, root vegetables, fruit, foods with fiber; legumes: beans, lentils, seeds, nuts, oats, greens, whole grains, barley. All of these carbohydrates are great for your gut health (unless you are allergic/sensitive) and will, therefore, help you with your overall health and wellbeing. The more diverse vegetables, the better! Carbohydrates like these will increase satiety, whereas “bad/ empty/processed” carbohydrates will quickly fuel you /spike your blood sugar levels and then leave you wanting more/feeling less satisfied/creating gut inflammation. Sources of Refined Carbohydrates to stay away from are: Table sugar, high fructose corn syrup, white flour/bread/rice, cereals, added sugars and some sweeteners, sodas, candy, pastries, processed foods.

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Foods direct effect on our brain & bodies Let’s talk about the “Why’s”! You have probably heard that as long as your calorie intake is less than what you burn every day, you will lose weight. While a caloric deficiency biologically leads to weight loss (at least initially), there are many reasons to why this saying is flawed! Most of them have to do with how our bodies, its cells, and different systems respond to the foods we eat. We’ve touched on the subject when it comes to good and bad carbohydrates. But what is it that actually happens in the body? Why does the Nutritional value have such an importance? Researched has shown that it all has to do without gut health! If we eat, to promote our gut health, our hormones will be balanced too.

Hormones There are plenty of hormones in our bodies that make our bodily systems work properly. They simply determine our overall health! Small secretions of hormones regulate major behaviors and physiological processes in our bodies, such as our metabolism, our mood, our reproduction, growth and tissue function, digestion, sex drive and several different behaviors. The hormones all need to be in balance for optimal functioning (overall harmonious health!). When they’re unbalanced, several symptoms and diseases appear and can have life-altering changes in your body. Hormones directly react to the nutrients we consume. Let’s look at a few of them the major hormones in our bodies!

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Insulin Insulin is a hormone that prevents blood sugar levels from rising too high. It’s secreted by the pancreas, into the bloodstream, when our blood sugar levels rise (when we eat Carbohydrates specifically) and it tells our cells and muscles to convert the sugar into energy. Eating too many carbs with a quick release of insulin (simple Carbohydrates) can create something called insulin resistance (caused by chronically elevated Insulin levels), which is what causes Type 2 Diabetes, metabolic syndrome (which makes it harder to lose fat) and high blood pressure. When our levels are normal, we are Insulin sensitive (this is what we strive to be). Since all hormones are dependent on working together, a slight imbalance will create issues with other hormones. The direct effect of elevated Insulin levels is the risk of increased fat storage since the body constantly focuses on handling sugars, and fat metabolism gets set aside. Insulin resistance also leads to storing sugar as fat, since the cells struggle to uptake the sugar as fuel. With an increase of Insulin production comes an increase of fat-storage. We do not want this!

Leptin Leptin is a hormone that is directly connected to one's amount of stored body fat. The hormone controls long-term fat regulation (energy balance), making sure that you’re neither too fat, nor too skinny. Leptin gets released from our fat cells and travels in our bloodstream to the hypothalamus in our brain, telling our brains that we need to eat more or less, depending on our fat percentage. The more fat we store, the more leptin we release, the more signals are sent to our brain to slow down our appetite. The less fat we store, the less leptin we’ll release which makes our brain increase our appetite (to increase body fat percentage). This is a great regulator, as long 78 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

as it works. What happens with more fat cells though, is the risk of getting Leptin resistant. With too much leptin circulating in our blood, we may get resistant to it, which can decrease the signals to our brains. This leads to our brains not hearing the “stop eating”-signal (even though we”re overweight), but instead think that we need to eat more, increasing our appetite, making us hungrier.

Glucagon Glucagon is a hormone that gets secreted from the pancreas when our blood sugar levels get too low. Glucagon needs to work in cooperation with Insulin, to regulate our blood sugar levels (the glucose levels in our blood). Insulin keeps our blood sugar levels from getting too high, while Glucagon keeps our blood sugar levels from dropping too low. As you may have read before, excess glucose (from Carbohydrates) get stored in our livers as glycogen. Glucagon stimulates the process of turning stored glycogen (in the liver) back into glucose (a process called glycogenolysis) when blood sugar levels drop too low. It also works in a process called gluconeogenesis which is a production of glucose in amino acid molecules (from protein) and it helps break down stored fat into free fatty acids to be used as energy! So, glucagon gets released when we have a big blood sugar drop, we eat a high protein-meal and when we do intense exercise (and need more glucose).

Cortisol Cortisol is a steroid hormone that gets secreted from both the hypothalamus, the adrenal glands and the pituitary gland. Almost every cell in our bodies have cortisol receptors, therefore the Cortisol functions differently depending on what cell it reaches and it has several functions in our bodies. It helps to control inflammations, our sleep cycle (high cortisol levels in the morning to wake ourselves up, 79

lower cortisol levels throughout the day), it regulates blood pressure, our metabolism, and blood sugar levels. You may have heard of Cortisol as the “stress hormone”, which is correct since it works with controlling our stress levels, helping us in a “fight or flight” situation where it can close down certain systems to make it easier for us in a crisis situation, it increases heart rate, blood pressure, and blood glucose. Now that we’ve spoken about high glucose levels in the blood and how easily it can lead to several problems and hormonal imbalances, cortisol proves to be another hormone that can make it harder to lose weight (with elevated levels of glucose levels in the blood). High levels of Cortisol also contributes to increased anxiety and a disturbed sleep cycle.

Thyroid hormones (T3 & T4) The thyroid is a gland, part of the Endocrine system that produces and secretes hormones to different cells in our bodies. The Thyroid produces 2 main hormones called the T3 and T4. These hormones regulate the bodies metabolism (speed it takes to burn energy), heart rate and an imbalance in these hormones are closely related to anxiety, sleeping troubles, weight-gain/loss, mood instability, skin issues, menstrual cycle imbalances etc.

Neurotransmitters Neurotransmitters are chemical messengers in our brains, that sends signals (communication) between neurons. This communication affects every system, cell, and all tissues in air bodies and it’s closely related to the endocrine (where the Thyroid is)- and the Immune system. For these signals and messengers to work properly, the brain is in need of proper nutrients. When its lacking, it can easily cause both mental and physical health issues. 80 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

3 main neurotransmitters are Serotonin, Dopamine, and Norepinephrine which are all mood-altering neurotransmitters. You may have heard of Serotonin and Dopamine as the brains “happiness chemicals”, releasing a feeling of well-being. They all work together, and perfectly with the right nutrients, to keep your mood (emotions like sadness, pain, happiness, cognition, anxiety, depression) and bodily systems stable.

Good sleep, good nutrients, and a healthy mind are to us, the most important parts of living a healthy, happy life.

What are “micros” Micronutrients are the gathered name for vitamins and minerals. Micronutrients are the smallest amount of nutrients you can find in foods, but as mentioned, the most important. They are essential for the function of our brains and bodies and the hundreds of vitamins and minerals all have important missions. They make sure that our bodies function properly, from producing proteins, keeping your metabolism high, maintaining brain health, improving the immune system, repairing DNA and antioxidants in nutrients protect the body from free radicals damage on our cells and DNA. The reason why it’s so important to eat unprocessed, (organic) foods, is because processed foods become empty (or highly reduced) from micronutrients during the process of being processed. You see, vegetables are magic! The deeper the color of a vegetable, the higher amount of phytonutrients it has (the greater they are in preventing obese and various diseases, making your metabolism high and immune system strong). Phytonutrients are nutrients coming from plants (choose unprocessed, whole foods) for best nutrients value. 81 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Vitamins and minerals So you know that Vitamins and minerals make up our “micros”. What are they exactly? Vitamins are small, organic compounds that are necessary for our bodies normal, physiological functions. Minerals are inorganic compounds, just as important as vitamins. The importance of vitamins and minerals lies within the hundreds of processes and roles that they have in our bodies (preventing diseases, creating healthy bones and teeth, produce and release energy, build proteins and cells, protect the body etc.).We only need them in small amounts, but since our bodies can’t synthesize them quickly enough on a daily basis, we need to receive them through the foods we eat. There are both fat-soluble and water-soluble vitamins, which means that they dissolve better in lipids or water. Fat-soluble vitamins (Vitamin A, D, E & K) will be absorbed when eating dietary fats (and protein) which is partly why it's important to get our daily healthy fats. Vitamins can also be harder to receive, than minerals, because of their organic structure they can be altered by heat, air, and acid and depending on how these compounds are stored and cooked, they may become damaged. Water-soluble vitamins (Biotin B7, Folic acid B9, Niacin B3, Pantothenic acid B5, Riboflavin B2, Thiamin B1, Vitamin B6, B12 & Vitamin C) are absorbed to the bloodstream through the foods/supplements we digest.

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Most minerals are essential minerals, either considered being “macro-minerals/or major minerals” (Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium & Sulfur) meaning we need more of them (less than 100mg/day), or “micro-minerals/ or Trace minerals” (Chromium, Copper, Fluoride, Iodine, Iron, Manganese, Molybdenum, Selenium & Zinc) meaning we need a bit less of them (less than 15g/day). The main thing to remember is that with a varied, nutritious diet, that keeps changing (maybe you eat the fruit and vegetables that are in for the season/maybe you decide to try a new vegetable per week/ maybe you make sure to eat vegetables for each and every meal). Whatever you need to do to receive a variety of micronutrients! It is always recommended to take a blood test that will show what vitamins and minerals you’re deficient in, which can greatly help you in knowing exactly what to eat more of to improve your health. Either way, you should choose high-quality food, (organic as often as possible), whole, unprocessed foods and phytonutrient rich vegetables. Food that has grown, and has not been processed into something else, will give you great vitamins and minerals.

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Macro-counting When you want to improve your physique and health, macrocounting can be a great tool. This simply means that you provide your body with a certain amount of protein, fat, and carbohydrates, every day, to best match your body’s needs and your goals. The different body types are not just about how your body looks, but the common characteristics, metabolism, food and hormones responses that a certain body type usually has. If you wish, you have the ability to count your macros with this Meal Plan since all Carbs/Fats/Protein are displayed beneath each meal. If you choose to count, instead of following the Meal Plan, follow these guidelines:

Ectomorph An ectomorph has usually thinner limbs, smaller bone structure, and less muscle mass. Common traits are fast metabolism which means that it’s usually harder to gain weight and they have a high carbohydrate tolerance. A general recommended intake for this body type is 55% carbs, 20% fat and 25% protein. (Higher carb, lower fat)

Mesomorph A mesomorph is usually more muscularly built and has an easier time gaining lean muscle mass. Common traits are the ability to lose and gain weight relatively quickly. They look more athletic (broad shoulders). Mesomorphs usually have an easier time to keep a lower fat percentage, and they handle carbs alright (better after a workout). A general recommended intake for this body type is 40% carbs, 30% fat and 30% protein. (A balanced mixture).

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Endomorph An endomorph is usually bigger in terms of bone structure/body mass. They are normally curvier and tend to store fat more easily than the ectomorph. This usually means that their carbohydrate tolerance is lower and a general recommended intake is 25% carbs, 40% fat and 35% protein. (Lower carbs, higher fat).

The in-between: Your body type might very well be in between any of these three, more similar to one or another or a mixture of all! This simply shows that your body may tolerate certain Macronutrients better than others, and to lose fat/get in better shape, more or fewer carbs, fat (and protein) will be better for you.

Goals Depending on your goals and your training, it helps determine how to eat as well. If you’re looking to gain muscle mass (and your training) you may need more carbohydrates. If you’re looking to lose fat, you can consider eating fewer carbs. But, sometimes we want to do both! And sometimes it gets too much to think of when to have carbs, what foods to eat, how much to eat. Plus, eating NO carbs is simply not fun, for most people. This is where carb cycling comes in! With carb cycling, you can match your high carb days with heavier/ more intense training sessions, and your lower carb days with cardio/ rest/fat burning days.

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I NATSE TREMRI TYTOEUNRT M NFUATSRTI ITNI OG N

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Intermittent fasting includes having a fasted period of 12-18 hours per day. For example: Eating between 12 pm (noon) - 8 pm (16h fast) Eating between 10 am - 8 pm (14h fast) Eating between 12 pm (noon) - 6 pm (18h fast)

Whatever hours that works for you! During the 12-18 + h fasting period, you don’t consume any calories. On the other hand, you should consume plenty of water, lemon water, 1 coffee if needed (without milk, since milk contains calories). Your body will be given a chance to reset, to use stored energy, and that way increase your fat burning. During the (8 h) eating window, consume your regular intake of food. You may have to increase your portion sizes slightly to receive enough calories (simply follow the guidelines below). If you have a lot of weight to lose, Intermittent fasting will also help in teaching the body to feel when you’re actually hungry. It may slightly shrink your stomach and naturally, you’ll eat a bit less (since your eating window is restricted). Intermittent fasting has been trending lately, but it sure isn’t a new invention. Intermittent fasting goes back to the stone age where the man had to hunt for food and didn’t eat the traditional meals: breakfast, lunch, and dinner. It’s proven that human beings, in a fasted state, have energy for a lot longer than we believe and alertness is even shown to increase during fasting. 87

In our Western societies we rarely give our bodies a break from food, snacks or drinks. When you stop consuming food your body goes into a catabolic state (breakdown state). When there are no Carbohydrates to fuel from (which is the primary energy source when available) our bodies will start breaking down fat molecules into free fatty acids that will be converted into energy. Yay!

There is some amazing research done on intermittent fasting, including 1. Longevity (fasting creates a protein that repairs DNA which is vital in longevity) 2. Fat burning (the depletion of glucose in the blood will increase the rate of fat stores being used as energy) 3. Increased HGH (during longer periods of fasting, our Human growth hormone increases which is great for maintaining/gaining muscle mass/ burning fat. It also works with repairing cells, collagen and strength in bones and muscles.) 4. Alertness/attentiveness (fasting increases the release of norepinephrine and fasting increases the formation of new neurons in the brain.) 5. Improved gut health (different foods increase inflammation in our gut, but the time of fasting can help the body take care of this. It also boosts our immune system.) 5. A decrease of several diseases such as heart/cardiovascular/diabetes (Fasting helps increase neurons in the brain which helps prevent brain disease)

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For a long time, people thought that fasting wouldn’t work because of “the body will slow down its metabolism during fasting, when going into starvation mode”. Research have shown that the body’s RMR (resting metabolic rate, which determines 70% of all calories you burn every day) doesn’t get affected until after a minimum of 3 full days of fasting.

Training during your Fasting There is research showing that training on a fasted stomach (during intermittent fasting) can help increase fat burning. The increase of adrenaline will kickstart the breakdown of fat into energy and we shred fat. If you are new to fasting, take it one step at a time. Start by fasting in the morning and see how far you can push your breakfast. When it feels normal to simply drink water/hot lemon water/te, insert a morning walk. Eventually you might feel great doing a strength training session during your fast! Either way, fasting will greatly help you in becoming healthier and fitter.

Will it work for me? Fasting is not going to be for everyone. You either read this section and think “no way!”, or you’ve gotten intrigued. For those who are willing to try and believe that it could work with their lifestyle, it is extremely easy. The first 3 days you may struggle with hunger cues (our hormones will trick us into thinking that we are hungry because we are so used to getting food on an average basis), but after the initial period it will feel normal. If you’re an ectomorph or mesomorph looking to shred fat, I highly recommend you to try Intermittent Fasting for at least 1 month. And, if you have a flexible lifestyle/being 89

a student/flexible hours/working shifts, it may be really easy for you to adjust to. It all comes down to what you want to do for your health, what you believe in and what you feel that you could stick to. THAT is the KEY to succeeding longterm. Which is why this product includes information that gives you the options of choosing what you prefer. Now, if you’re an ectomorph who aims to gain muscle mass and weight, you need to make sure that you eat enough calories during your Eating window!

Changing it up Just like with any food, exercise, and daily routines, your body will become accustomed to it. When you have been doing intermittent fasting for a while, it’s good to mix it up. Here are 3 alternatives that could work for you 1. Go 1 week without fasting, every 4th week 2. Break the fast 1/week or once every second week, with an early breakfast and follow it up with a longer fast (20+ hours) 3. Have 1-2 days/week off fasting (eat regularly 3-5 meals per day) without any particular break If you choose to give it a try, it will most definitely work with this Meal Plan. The only thing you need to do is minimizing your eating window. If you still want to eat 3 meals, simply follow the originally given guidelines for the Meal plan. If you feel like having 2 meals and 2 snacks per day, follow the Guidelines below.

Try Intermittent Fasting to see if it works for you! 90

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WEIGHT GROUP 50-60 kilos 110-132 pounds

RED DAYS

GREEN DAYS

Eat 2 meals & 2 Snacks Eat 2 meals & 2 Snacks (Decrease Dinner portion size with 50%)

Eat 2 meals & 2 Snacks Eat 2 Meals & 2 60-70 kilos 132-154 pounds (Increase 1 Snack with Snacks

70-80 kilos 154-176 pounds 80-90 kilos 176-198 pounds

90-100 kilos 198-220 pounds 100-110 kilos 220-242 pounds

110-120 kilos. 242-264 pounds

100% *Double) Eat 2 meals & 2 Snacks Eat 2 meals & 2 (Increase 1 Meal and Snacks (Increase 1 Snack with 50%). Lunch OR Dinner portion size with 50%) Eat 2 meals & 2 Snacks Eat 2 meals & 2 (Increase BOTH meals Snacks (Increase with 50%) BOTH meals with 50%) Eat 2 meals & 2 Snacks Eat 2 meals & 2 (Increase Both meals Snacks (Increase with 50% and 1 Snack BOTH meals and 1 with 100% *Double Snack with 50%) Eat 2 meals & 2 Eat 2 meals & 2 Snacks (Increase BOTH Snacks (Increase meals and 1 Snack BOTH meals with 50% with 50%, plus 1 Snack and Both Snacks with with 100% *Double) 100% * Double) Eat 2 meals & 2 Snacks Eat 2 meals & 2 (Increase BOTH meals Snacks (Increase and BOTH Snack with BOTH meals and 1 100% *Double) Snack with 100% *Double

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If you don’t love the way you treat and feed your body, how are you supposed to be able to love yourself? They are so connected! We are told to love our bodies but feed our minds with toxic thoughts and feed our bodies with toxic food. To love yourself, there needs to be sacrifice. You need to set a goal that will make you proud. You need to set smaller goals that will take you to it. And then you need to start working. Health and Fitness has just as much (if not more) to do about having a healthy mind, as a healthy body. This section provides tools and thought patterns for you to implement wherever needed!

Leading a life of self-improvement, constantly working to become a smarter, stronger, more emotionally intelligent, healthier person YIELDS selflove. We believe that the reason to why we get so disappointed when we don’t reach our goals, is because we all have a picture of who we could be! The person we truly are inside and who we want to be. So naturally, as soon as we start to work on ourselves, we will create that path of growing selflove.

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Confidence & Self-love Learn how to enjoy where you are right now, at this moment (even if you’re working on improving yourself). Practice self-love every day, embrace your body and be grateful for all that you are and have. This is so important when starting a new lifestyle, new habits and being able to stick to them. The more you are being present, the more you feel love and the more grateful you will be. Which leads to knowing what’s best for you and the more you’ll listen to that part of yourself (the truth-telling part of you), the more you’ll want to treat yourself like you deserve. We believe that a big part of that is by eating the right nutrition and by moving your beautiful body. You will know that you deserve to reach your goals!

Morning Ritual Wake up and tell yourself what you are grateful for. Thank the Universe/God/yourself/whoever you believe in, for what you have in your life, for who you are, for your family and friends, for your mind, for your body, for your health. Everything that you can think of, to be grateful for this morning! Even when you have a bad day, a stressful morning, an external factor that creates suffering inside, there are things to be grateful for in life. YOU ARE ALIVE, to start with. You are breathing. Spend 3-5 min doing this when you wake up.

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Now, choose 3 things that you love (or want to love) about yourself. This could be different characteristics or parts of your, for example: “I am smart”, “I have strong, beautiful legs”, “I am confident”, “I have an amazing butt”, “I have beautiful eyes”. Whatever it is that you want to focus on today. Choose 3 things and say them to yourself, in your head or out loud, for 3-5 min. If you can, look at yourself in the mirror and repeat the mantras. This might seem silly, but it is amazing to see how the mind works and how we can change our subconscious thought about ourselves, with conscious actions. Thirdly and lastly, use this mantra “Every day, in every way..” And add the things that are important in your life, for your health, mind, fitness, happiness. For example, “every day in every way I am more and more present”, “every day in every way, I am stronger and stronger, “every day in every way I am more and more confident, “ every day in every way I help more and more people”, “ every day in every way I motivate people”, “ Every day in every way I learn more and grow as a person”. Whatever it is that you want to feel and improve in your life. Take 3-5 min for these mantras. Suddenly you have incorporated a 10-15 min morning routine that focuses on the positive things in your life, the positive things about yourself and how you want to improve your life. This can be done first thing in the morning (in bed), when you shower, when you have breakfast or when you drive/take the bus to work. The rituals will not only implement a positive mindset, but it also reflects on the rest of your day. Give it a try!

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Limiting factors Limiting factors are what halts us in the process of success. They exist in our minds, to different extents, where some are bigger, and some are smaller. Some limiting factors are greater in our minds than what they are in practice. Some are more physical than others and easier to point out while some are hidden patterns in our subconscious. Your limiting factors might be a lack of motivation, lack of time, a busy schedule, an illness, comfort-eating, people in your surrounding not living a healthy lifestyle or lack of information and knowledge. Either way, figuring out what your Limiting factors are can help you escape the excuses in life. Ask yourself: 1. What prevents me from eating healthy? 2. At what moments, do I not stick to my decisions? 3. Why do I not live a healthier life? 4. Why do I not follow through on my goals? By answering these questions, you get the answer to what your limiting factors are. This way you can start eliminating them from your life! You might realize that it’s time to have a talk with people around you, whom you don’t feel supported by, about your new lifestyle change. And if they are good for you, they will understand and support that decision. You might realize that you must prepare some meals every day, and always have a backup option, never having to deal with the risk of eating bad food because of lack of time. You might realize that you are an emotional eater and that you fuel your body with sugar and processed foods to make yourself feel better, and need to find healthier alternatives and instead do an activity that brings you joy when feeling stressed out. You might realize that you have a tendency to blame other people for your failures. 96 © 2019 kitdaletraining.com ALL RIGHTS RESERVED Any share to a third Party is illegal and will be prosecuted

Whatever the answers are, you must understand that YOU can change them. No matter your limiting factors, you can either learn to eliminate them or work around them. It is up to you to realize that you have the power of changing what limits you to reach your goals in life, and it is time to take charge of them.

Habits Limiting factors usually arrive from Habits of ours. To take responsibility and change our habits, we need to understand them. Think back on your childhood: 1. Did you usually get to drink Sodas during the weekends or on special occasions? 2. Did you receive Weekly candy from your parents? 3. Did you get to eat Hamburgers on Fridays? 4. Did you always get popcorn for the Movies? 5. Did you get a treat when you hurt yourself or were upset? What are the Habits that you’ve been brought up with? What are the Habits that you’ve continued to do, and maybe bring your family up with? Habits can be a great thing! It gives us a sense of routine and consistency by creating these things that we associate with ourselves. But, that’s also the tricky part. We associate weekends, events, holidays and certain occasions with these Habits. Because we have always done them, and it wouldn’t be the same without, would it?!

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The point of Changing your Habits is not to remove what you love and look forward to the most. It’s about taking the habits that you know are not good for you and that you deep inside want to change, but can’t seem to figure out how to. It’s about at a deeper level, understanding that just because something has been done a certain way for a long time, it doesn’t mean that it is the best way. Especially not if you want to grow and improve. Choose 2 Habits that you have, that you know doesn’t serve you any long-term benefits. Write them down! Create 2 Habits that you wish you had. Something that you might have done before, but quit. Something that you’ve always dreamt of doing. Something that will take you a step towards what you dream of improving (this might be that 30-min walk every day, starting the day with a Healthy Breakfast, starting with Intermittent fasting or telling yourself you’re awesome every time you look in the mirror). Write them down! Now, replace the old habits with the new ones. Work on them every day. This is THE NEW YOU

Motivation & Discipline All great things take time and to succeed, you must have discipline, you must be persistent. We all seem to look for motivation and sometimes we look at other people and wonder HOW THEY can be so motivated. BUT, the thing is, motivation is NEVER a constant factor in anyones life. Motivation comes by being disciplined with our daily tasks and following/working for our goals.

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Vision your goals before you, write them down, read them every day, say them out loud every day and follow through with the steps to get there. Start improving your discipline, every day, to show yourself that you can do what you set your mind to. By changing small things, every day or every week, you implement discipline that will lead you to an outcome you before could only dream of. Find your purpose. What is your purpose for change? It is for your health, your family, your work, your dreams, your confidence, your body image or all of them? Figure it out. I find that with a strong purpose, willpower comes a lot more natural. It is easy to make excuses, which is why we don’t succeed with our goals. We stay inside our comfort zone because stepping outside of it is quite scary and we might fail. But failing is only you not trying, which means that IF you have failed so far, at least you have tried! And if things go the way I dream of, you will succeed more and more when you start to implement these tools. The fact is, we can all make excuses. Discipline is you doing your best when it’s the hardest. It’s when you don’t give up on yourself and THIS will make you motivated.

Set goals If you look at your “weakest points” in life, where were you going? What goals did you have? Did you have any? Did you have any idea of where you wanted to go or how to get there? We sure know that we’ve been lost there, many times!

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We as human beings need goals. We need a mission. We need a meaning in life. Start by setting small goals (manageable goals), a few for every day, some for the week, some for the month, the year. This way you create a mission and a meaning for yourself (no matter if they are health, fitness, relationship, business or work related). You are not the only reason you haven’t reached your goals. When it comes to nutrition there are so many factors that play part and that makes it hard. BUT, you are the only one who can make sure it changes. When you learn and gain knowledge, find the right tools and the right mindset, it won’t matter that food labels have tried to trick us for years or that fad diets have gotten the better of us for centuries. All those circumstances will be lessons learned and all you’ll have is working towards a greater you, day by day.

Visualization Goals stay as dreams in our heads if we don’t go ahead and pin them down and start implementing steps that will bring us closer to our goals. Write down your Outcome goals and be specific: 1. What do I want to achieve exactly? 2. When will I have achieved these goals? Setting a timeline will both keep you motivated and it will make your vision clear. 3. How will it make me feel when I achieve this? 4. How will the process of getting healthier make me feel? Make your goals as big as you like! BUT you have to believe that they can happen.

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Now, to get there, you have to set behavior goals. These are steps that you implement every day or every week that will take you closer to your outcome goals. For example: 1. I commit to waking up one hour earlier Monday-Friday to get my workout in 2. I commit to getting a minimum of 7-9 hours of sleep every night 3. I commit to planning my meals and always bringing healthy snacks with me, wherever I go 4. I commit to drinking a minimum of 2 liters of water every day Set the behavior goals that will lead you to your outcome goals!

Celebrate each reached goal Remember that goals will always keep changing. As soon as you reach one goal, there will be another one. This is how our Health and Fitness becomes a life-long process! Our goals and purposes will change, but we can make sure that our dreams of always being healthier, stronger and the best we can be, stays consistent! To stop waiting, wishing and dreaming for changes in our lives, we must act. To implement discipline, we must set goals. When setting goals, we must set a strategy to get there. When the strategy is done we have to implement it in our everyday life, and this is done through ROUTINES. Implement discipline by implementing routines in our everyday life. If we must get up an hour earlier than usual, to get your things done, do it! No one else but you, are going to suffer from you not doing or achieving what you dream of. Decide that the new you has new routines. And the new you, won’t go through with old habits that are bad for you. Remember, the things you fear to implement the most, are the ones you have to implement. THEY are the ones that will challenge us, thereby change us! And, motivation doesn’t naturally come from within, it arise when you create these new patterns and routines, day by day and feel where it takes you.

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HOW TO STAY LEAN & HEALTHY 1 2 3 4 5

DRINK PLENTY OF WATER DECREASE WHEAT & GLUTEN INTAKE DRINK ALMOND OR COCONUT MILK DRINK HOT LEMON/GINGER WATER

CARBONATED WATER YES, SODAS NOPE! 102

HOW TO STAY LEAN & HEALTHY 6 7 8 9 10

BE IN CHARGE OF YOUR RESTAURANT MEALS ALWAYS BRING YOUR SNACKS! GET A LOW CARB PROTEIN POWDER LIMIT THE SOY!

TEA & COFFEE DRINKERS! 103

HOW TO STAY LEAN & HEALTHY 11 12 13 14 15

CURB YOUR CRAVINGS! CUT OUT SPORTS DRINKS HOT LEMON WATER FIND YOUR OWN WAY!

LIMIT YOUR CHEESE INTAKE 104

HOW TO STAY LEAN & HEALTHY 16 17 18 13

SCREW THE SCALES! TAKE PICTURES GET BACK ON TRACK TAKE MEASUREMENTS

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TRUST THE PROCESS 105

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Helpguide.org (n.d.). Vitamins and Minerals - Are You Getting What You Need? Retrieved from https://www.helpguide.org/harvard/vitamins-and-minerals.htm Hormone Health Network (n.d.) What are Hormones, And What Do They Do? Retrieved from https://www.hormone.org/hormones-and-health/hormones/hormones-and-what-do-they-do

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Hormone Health Network (n.d.) What is Glucagon? Retrieved from https://www.hormone.org/ hormones-and-health/hormones/glucagon Hormone Health Network (n.d.) What is Leptin? Retrieved from https://www.hormone.org/ hormones-and-health/hormones/leptin Jockers, Dr. (n.d.). 4 Ways Intermittent Fasting Improves Brain Fuction. Retrieved from https:// drjockers.com/fasting-improves-brain-function/ Koch, S.N. (n.d.). Neurotransmitters - an Introduction. Retrieved from http://mybrainnotes.com/ serotonin-dopamine-epinephrine.html Kollias, H. (n.d.). Leptin, ghrelin, and weight loss. Retrieved from https:// www.precisionnutrition.com/leptin-ghrelin-weight-loss Mandal, A. (2 Dec, 2013). What are Hormones? Retrieved from https://www.news-medical.net/ health/What-are-Hormones.aspx Moody, L. (24 March, 2017). These 8 Foods Are Wreaking Havoc On Your Hormones. Retrieved from https://www.mindbodygreen.com/0-29200/these-8-foods-are-wreaking-havoc-on-yourhormones.html Dr. Patrick, Rhonda. Joe Rogan Podcast #901, #1178 Smith, D. (June 3, 2015). The Ultimate Guide To Protein Supplements. Retrieved from https:// greatist.com/fitness/protein-supplement-nutrition-guide Stannard, L. (14 August, 2017). What is Dopamine & Norepinephrine? Retrieved from https:// www.livestrong.com/article/17497-dopamine-norepinephrine/ Swanson, Ellen. (n.d.). 6 Primary Functions of Proteins. Healthy Eating | SF Gate. Retrieved from http://healthyeating.sfgate.com/6-primary-functions-proteins-5372.html T. Colin Campbell. PhD “WHOLE - Rethinking the science of nutrition”, www.cancer.org Thompson, N. (14 Aug. 2017). What are the Functions of Protein in the Human Body? Retrieved from https://www.livestrong.com/article/407936-what-are-the-functions-of-protein-in-the-humanbody/ Whitbread, D. (n.d.) Top 10 Foods Highest in Omega 6 Fatty Acids. Retrieved from https:// www.myfooddata.com/articles/high-omega-6-foods.php

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