
## Meals Breakdown

- **Each day you will be eating 5 meals**, with Meals 3 and 4 designated as pre
  and post-workout meals respectively.
- **Hydration:** Aim for **3-5L of water** throughout the day for optimal
  hydration.

---

### Supplements

| 💊 **Supplement**          | 🥄 **Serving Size** | ⏲ **Timing**   | 🔗 **Link**                                                                                                                                            |
| -------------------------- | ------------------- | -------------- | ------------------------------------------------------------------------------------------------------------------------------------------------------ |
| 🐟 Fish Oil                | 1-2 capsules        | With Meal 1    | [Fish Oil](https://www.chemistwarehouse.com.au/buy/65960/blackmores-omega-triple-high-strength-fish-oil-150-capsules)                                  |
| 💤 Magnesium Chelate       | 1 capsule           | Before Bedtime | [Magnesium Chelate](https://www.chemistwarehouse.com.au/buy/112843/nature-s-own-magnesium-chelate-500mg-for-muscle-health-250-capsules-exclusive-size) |
| ☀️ Vitamin D               | 1 capsule           | With Meal 1    | [Vitamin D](https://www.chemistwarehouse.com.au/buy/64729/nature-s-own-vitamin-d-1000iu-for-bone-health-200-capsules)                                  |
| 🌙 ZMA                     | 1 capsule           | Before Bedtime | [ZMA](https://www.chemistwarehouse.com.au/buy/55196/musashi-zma-60-capsules)                                                                           |
| 🍖 High Strength Iron      | 1 tablet            | With Meal 2    | [High Strength Iron](https://www.chemistwarehouse.com.au/buy/107559/nature-s-way-high-strength-iron-30-tablets)                                        |
| 🍊 High Strength Vitamin C | 1 tablet            | With Meal 5    | [High Strength Vitamin C](https://www.chemistwarehouse.com.au/buy/76017/swisse-vitamin-c-1000mg-150-tablets)                                           |

---

### Meal 1: 7:30 AM (Breakfast)

| 🍴 **Ingredient**     | 🥄 **Serving size** |
| --------------------- | ------------------- |
| 🍞 English Muffins    | 2 Muffins           |
| 🍓 Coltees Jam        | 40g                 |
| 🥜 Bega Peanut Butter | 20g                 |
| 🍌 Banana             | 1 medium            |

---

### Pre-workout: 8:00 AM (Workout time) (Optional)

---

### Meal 2: 8:45 AM (Right after workout, before starting work)

| 🍴 **Ingredient**       | 🥄 **Serving size** |
| ----------------------- | ------------------- |
| 🥣 Coco Pops            | 100g                |
| 🥛 Full Cream Milk      | 250ml               |
| 🍼 Whey Protein Isolate | 40g                 |

---

### Meal 3 - 12:00 PM (During your break)

| 🍴 **Ingredient**                          | 🥄 **Serving size** |
| ------------------------------------------ | ------------------- |
| 🍗 Chicken Breast (Raw weight)             | 200g                |
| 🍚 Jasmine Rice (Cooked weight)            | 200g                |
| 🥦 Your choice of non-starch vegetables    | 100g                |
| 🫒 Olive Oil                               | 10g                 |
| 🧂 Pink Himalayan Salt or Iodised Sea Salt | 2-4 grinds          |

---

### Meal 4: 3:00 PM (During your break)

| 🍴 **Ingredient**                          | 🥄 **Serving size** |
| ------------------------------------------ | ------------------- |
| 🥯 Abe's Bagel                             | 1 serve             |
| 🧀 Reduced Fat Cream Cheese                | 25g                 |
| 🥚 Eggs                                    | 2 eggs              |
| 🍊 Orange Juice                            | 300ml               |
| 🧂 Pink Himalayan Salt or Iodised Sea Salt | 2-4 grinds          |

---

### Meal 5: 7:00 PM

| 🍴 **Ingredient**                          | 🥄 **Serving size** |
| ------------------------------------------ | ------------------- |
| 🥩 Beef Mince 95/5 (Raw weight)            | 200g                |
| 🍚 Jasmine Rice (Cooked weight)            | 200g                |
| 🥦 Your choice of non-starch vegetables    | 100g                |
| 🫒 Olive Oil                               | 10g                 |
| 🧂 Pink Himalayan Salt or Iodised Sea Salt | 2-4 grinds          |


Meal Plan