GREENS
Loaded with vitamins, greens will balance out your hormones and transfer protein to right where it’s needed.

Morning:
3 asparagus spears
Lunch:
2 handfuls spinach
Afternoon:
2 handfuls broccoli
Evening:
1 handful kale
Before bed:
500ml greens drink

PROTEIN
To compensate for the kilojoule deficit you’re creating, you need a lot of protein. Split it across the day and aim for 1g per 0.5kg of your bodyweight. Below is a breakdown for the average 80kg man.

Morning:
3 boiled eggs
Lunch:
2 chicken breasts
Evening:
1 rump steak
1 handful kidney beans
Any time:
1 protein shake
Total protein: 160g

FATS
Fat doesn’t actually make you fat. Refined carbs are to blame for the podge around your middle. Healthy fats fuel your training, encourage muscle growth and, crucially, teach your body to burn fat for energy.

Morning:
1 handful cashews
1 tsp coconut oil
Lunch:
1 avocado
Evening:
½ handful Mozzarella
Before bed:
1 tbsp almond butter
Total Fats: 83g

CARBS
Yes, you need to cut back on these to build six-pack abs, but most of the carbs you do put away you’ll eat before
bed. That’s right: this improves sleep quality and recovery, reducing cortisol and body fat. Here’s what you should tuck into each day.

Morning:
1 handful blueberries
Lunch:
1 banana
Evening:
Large spoon sweet potato mash
1 apple
Total carbs: 123g

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