Timetables - Weekly Breakdown

Week 1
M
T
W
T
F
S
S

Day
1
2
3
4
5
6
7

Diet day
A
A
B
A
A
B
A

Low Carb
Low Carb
Carb Day
Low Carb
Low Carb
Carb Day
Low Carb

Day A - Low Carb (Low Carbohydrate Day)

5.30am

6.30am

9.30am
12.30pm

3.30pm
5pm
5.30pm

7pm

10pm

CARDIO
30-45 min on empty stomach
SUPPLEMENTS
Coffee or fat burner or Caffine pills
MEAL 1 Breakfast Options
Protein shake, small handful almonds and walnuts mix, or
Omelette with two whole eggs, 6 whites, green salad spinach
and rocket mix
MEAL 2 Snack Options
Protein shake, handful almonds and/or walnut mix
MEAL 3 Lunch Options
Deli sliced chicken, or
Ham, or
Beef, or
Can of chicken, or
Canned tuna 185 g in olive oil with ready-made leafy salad, or
Broccoli and cauliflower
MEAL 4 Snack Options
Protein shake, handful of almonds and/or walnut mix
MEAL 5 Pre workout Options
Fat burner or pre workout supplements with protein shake
WORKOUT Options
Resistance or weight training + 15 25 Min Cardio, or
Aerobics class, spin class or any high-energy cardio
combination.
MEAL 6 Dinner Options
Large chicken breast, or
Lean beef, or
Lamb, or
White fish, or
Salmon and
Mixed frozen vegetables (winter mix), or fresh broccoli and cauliflower,
or Green leafy salad
EVENING Snack Options
Protein Shake

Day A Low carbohydrate Day: All meals of the day (breakfast, lunch,
snacks and dinner) have any type of lean meat, or protein powder with
any combination of salad, fresh or frozen vegetables or nut mix.
No carbohydrates mean no bread, pasta, rice, muesli, or biscuits,
nothing but what is in the meal guide for this day.

Tip: These meals at these times are guidelines; fit them into your day at

the times that work best for you. Some may find 3-4 meals (including
snacks) per day is enough, dont stuff yourself trying to follow the plan in
full, stick to correct portion sizes based on what works for you and how
hungry you feel.

Day B - Carb Day (Carbohydrate Day)

5.30am

6.30am

9.30am

12.30pm

3.30pm

5pm

5.30pm

CARDIO
30-45 min on empty stomach
SUPPLEMENTS
Coffee or Fat Burner or Caffeine Pills
MEAL 1 Breakfast Options
Protein shake with porridge and fruit to your liking and
yogurt, or
Protein shake with muesli with fruit and yogurt, or
Protein shake with 2 slices of wholegrain toast with peanut
butter or jam, or
2-4 eggs on 2 slices of wholegrain toast.
MEAL 2 Snack Options
Protein shake, 4-6 whole grain rice crackers with spread,
or
2 digestive biscuits (refer to snack option ideas in toolkit)
and one piece of fruit
MEAL 3 Lunch Options
Options include tuna, chicken, or beef from the deli,
canned chicken, or
Protein food option from last nights dinner preparation
With one measuring cup instant microwavable rice, or
1 medium potatoes boiled, or
1 cup of pasta, or
1 slices whole grain bread/toast, or
1 medium wholegrain roll
With Broccoli or green salad
MEAL 4 Snack Options
Protein Shake with 2 rice crackers, or
1 slices of bread with spread, or
1 sushi rolls, or
1 plain muesli bars
MEAL 5 Pre workout Options
Protein shake and fat burner (fat burner/pre-workout)
Repeat MEAL 4 Snack Options
WORKOUT Options
Resistance or weight training + 15 25 Min Cardio, or
Aerobics class, spin class or any high-energy cardio
combination.

7pm

9.30-10pm

MEAL 6 Dinner Options

Chicken breast, or
Beef, or
Fish
With one measuring cup instant microwavable rice, or
1 medium potatoes boiled, or
1 cup of pasta, or
1 slices whole grain bread/toast, or
1 medium wholegrain roll
With Broccoli or green salad
EVENING Snack Options
Protein shake only
PORTION SIZING

Protein: Closed Fist; is the portion measurement of protein food sources,

including; beef, fish, lamb, turkey, chicken, & kangaroo.
You can increase your Protein portion size slightly.

Cold meat options: 120-200grams per serve; available from your supermarket in
the Deli or cold meat section, including; fat-free ham, fat-free turkey
breast, chicken breast or lean beef options.

Vegetables & salad: Open Outstretched Hand; is the portion measurement

of salads and vegetables. Fill up on large portions of vegetables and salad for
lunches and dinners.

Carbohydrates: Half Closed Fist or 1 measuring cup; is the portion

measurement of carbohydrates, including: rice, beans, pasta, potatoes,
sweet potatoes, oats, muesli and bread (1-4 slices per serve).

Fruit Portions: 1 piece per serve, for apples, bananas, oranges, pears,
peaches etc.

TIP; Cook all main meals with a small amount of organic

olive or avocado oil

During weeks 3 and 4 steam every second days main

meals with fish or chicken to enhance the fat loss process.

Shopping List
Everything on the list is available at your supermarket. It includes
everything you need to maximize your nutrition and fat loss during
BodyRoc.

Below provides about an 8-10 day supply.

Protein foods

Chicken- breast skinless 6-8 whole breasts

Beef- two portions to your liking, lean fillet or rump
Fish- three white large fillets or salmon
Deli chicken or turkey sliced or shaved 1kg (store in air
tight container)
Kangaroo steak or mince
3 dozen free range eggs

Dairy

1kg low sugar/low fat yoghurt (any flavour)

Cheese options- ricotta light or any light option
Milk 98-99% fat free/skinny/skim milk/soy light option
Butter 25% fat or low fat option, Western Star brand

Salads

Pre packaged options, rocket and spinach, leafy greens

All fresh green options, baby cos lettuce, iceberg etc.
No sauce or carb items like croutons

Vegetables

Fresh broccoli/tomatoes/olives/capsicums/celery
All green options are ok
Ginger/onion for flavour
Frozen vegetable mixed broccoli and cauliflower (winter
mix)

AM &PM snacks

1 x 450g bag walnuts, 1 x 450g bag almonds

Wholegrain rice crackers
1 x pack of Digestive biscuits
1 x 500g jar natural peanut butter
1x 500g jar of spread to your liking (e.g. jam)

Canned items

2 x tuna 185 g in oil or spring water (only two cans)

6 x Chicken chop chop brand 165g plain option
6 x 95 gram chicken chop chop with light mayo

Carbohydrate options

Muesli- plain traditional style, rolled oats for

porridge/crunchola cereal (in health food aisle)
1x 500 g pasta
1x 500 g rice (brown or white)
4 potatoes
4 sweet potatoes
2 cans of any variety of beans/chilli beans

Fruit

Only as specified for breakfast and morning snack

Blueberries/grapes/apple/banana to your liking (no fruit in
the evenings)

Herbs + spice

Use all variety available to taste, as you will flavour your

main meals.

White/Balsamic Vinegar

Check for low carb/low sugar content, use to replace

dressings so your meals taste great and stay lean as
possible

Cooking oil

High quality vegetable or avocado oil

Drinks

10 litres Pure AU water for morning and evenings when

youre at home
Tap water throughout the day is fine
2 x 1.5 litre diet coke/lemonade/Pepsi max options

Tea/coffee

Tea and Coffee to your liking caffeinated or de-caff options

are fine

Sweeteners

Replace sugars with low calorie sweeteners (Nutra-sweet/

Sugarless liquid sweetener) check the options

Protein Snacks (bars)

These protein bars are the best and available from the
supermarket as well as from our supplement shop.
6-8 Protein bars (sports snacks) located in the health food
aisle at the supermarket
High protein/low carb-, which means, 15 g of protein
or more and under 8 g carbohydrates per protein bar.
They all come in a wide range of great flavours, try them,
find ones that you enjoy. Learn their nutritional values.

Lunch ware

Supplement Examples

1 x 1 litre plastic sealable container

1 x 200g (approx) plastic sealable container for protein
powder
1 x 50g container for nuts mix only big enough for 2
handfuls for the AM and PM snacks, this prevents over
eating from a larger container
1 x measuring cups
Core essentials; (check Essential Tool Kit)
o Multivitamin
o 500mg sugarless vitamin C
o 1000mg evening primrose caps
o 1000mg fish oil caps
o Sport supplements; (check Essential Tool Kit)
o Protein powder; Sustained Release or WPI low fat
low/ low carb options
o Fat burners only
o Use only nitric pump pre workout from Cell Biology
because it contains no sugars

Ultimate Fat Loss supplement stack

Combine a Thermogenic product; Hydroxycut Hardcore
with a Fat Metaboliser product; L-Carnitine or Lipo-6
Go to our supplement shop for supplement Stacking Combinations

Ultimate Fat Loss supplement stack

Combine a Thermogenic product; Hydroxycut Hardcore
with a Fat Metaboliser product; L-Carnitine or Lipo-6
Go to our supplement shop for supplement Stacking Combinations

Ultimate Fat Loss supplement stack

Combine a Thermogenic product; Hydroxycut Hardcore
with a Fat Metaboliser product; L-Carnitine or Lipo-6

Go to our supplement shop for supplement Stacking Combinations

Ultimate Fat Loss supplement stack

Combine a Thermogenic product; Hydroxycut Hardcore
with a Fat Metaboliser product; L-Carnitine or Lipo-6
Go to our supplement shop for supplement Stacking Combinations

Increase frequency; 6 - 7 mornings & 5 - 6 nights

Increase intensity; with interval cardio training
Increase duration; 45min morning & 35 - 45min evening

Ultimate Fat Loss supplement stack

Combine a Thermogenic product - OxyELITE Pro

with a Fat Metaboliser product - L-Carnitine or Lipo-6