Macro Nutrition Guide 2015

NUTRITION
GUIDES
VOLUME 1
Model Health 2015
www.modelhealth.co.uk
DISCLAIMER
All material in this document isfor information purposes only and should not be construed as medical advice or instruction. These materials should not be relied upon as an alternative to any advice given by a medical practitioner or registered
dietician or nutritionist. No action or inaction should be taken based solely on the contents of these materials and it is recommended that readers consult appropriate health care professionals on any matter relating to their health and well-being.
Model Health does not offer individual advice on health and the materials in this document are generic and have not been
personally designed for you. If you have any specific questions about any medical matter or think you may be suffering from a
medical condition of any kind you mustconsult a medical professional.
Before conducting any exercise, conditioning or nutritional programmes please check with a medical professional that you are
in good physical condition and health. If you experience any negative side effects from following our fitness, conditioning or
nutritional advice, or any other content or information provided by Model Health, then you must stop immediately and seek
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participation in the exercise, conditioning or nutritional programmes or arising from the reliance on any other content or
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not accept any liability for loss of profit, loss of business, business interruption, or loss of business opportunity.
We have used the free calorie counter MyFitnessPal app to count the macros in each guide but MyFitnessPal are not responsibile for the content in this document, they have had no input and have not endorsed our recommendations. You can create
your own food plans and track your calories by downloading the app, for more information please visist www.MyFitnessPal.
com.
Model Health 2015
CONTENTS
HIGH CARB PROGRAM
CALORIE COUNTING
CARBOHYDRATE CYCLING
FOR FAT LOSS
CARBOHYDRATE CYCLING
FOR MUSCLE GAIN
LOW CARB PROGRAM

1250 CALORIES
1500 CALORIES
11
1750 CALORIES
13
2000 CALORIES
15
2250 CALORIES
17
2500 CALORIES
19
2750 CALORIES
21
3000 CALORIES
23
3250 CALORIES
25
3500 CALORIES
27
MEDIUM CARB PROGRAM

1250 CALORIES
1500 CALORIES
1750 CALORIES
2000 CALORIES
2250 CALORIES
2500 CALORIES
2750 CALORIES
3000 CALORIES
3250 CALORIES
3500 CALORIES
Model Health 2015
30
32
34
36
38
40
42
44
46
48
1250 CALORIES
51
1500 CALORIES
53
1750 CALORIES
55
2000 CALORIES
57
2250 CALORIES
59
2500 CALORIES
61
2750 CALORIES
63
3000 CALORIES
65
3250 CALORIES
67
3500 CALORIES 69
KETOGENIC PROGRAM
1250 CALORIES
72
1500 CALORIES
76
1750 CALORIES
80
2000 CALORIES
84
2250 CALORIES
88
2500 CALORIES
92
2750 CALORIES
96
3000 CALORIES
100
3250 CALORIES
104
3500 CALORIES
108
BALANCED PROGRAM
1250 CALORIES
113
1500 CALORIES
114
1750 CALORIES
115
2000 CALORIES
116
2250 CALORIES
117
2500 CALORIES
118
2750 CALORIES
119
3000 CALORIES
120
3250 CALORIES
121
3500 CALORIES
122
CALORIE
COUNTING
Calorie counting is a great way of tracking your calories and macro
splits for your day. If you assess regularly (every week/couple of
weeks) then it can help you stay on track or make subtle changes
depending on what the readings say. Calories are important
because they decide whether you are in a deficit or in a surplus
meaning in generalized terms working towards fat loss/muscle
building.
Irregular weekly consumption can lead to stalls in your results and
actually take you backwards, so its a great tool to help you stay
consistent to the goal at hand.
The guide is not to debate whether calories are all created equal
and what is the right plan of action for you but instead to guide
those who are absolutely lost and want something that they can
access whenever they want to have a done for you guide on specific macro split and calorie demands for the day. We have made it
easy for you to start implementing calorie counting into your daily
regime.
Consistency is the key to calorie counting, doing it only on the
days you are good isnt going to work. Missing out some of your
cheat meals isnt going to benefit you, but instead just waste your
time.
If you are going to commit to this then do it consistently and learn
from the patterns that seem to happen over time.
To work out your calories for the day you can do one of two things:
1) Go to www.myfitnesspal.com and fill in your details and it will
calculate a general daily amount someone of your height and
build would look to consume. This is quite generalized and can be
way off what you are currently doing.
2) Another method which takes more time but can be far more
beneficial long term is to track your daily calories and what you
eat using MyFitnessPal for a week and see how many calories you
consume over the period of a week. Now this may sound slightly
challenging to some people but if you are serious about seeing
improvements in your body long term then its a good way to get
started for a few reasons.
REASON 1
It will give you an overall of what you eat in a week so you can get
an average
Model Health 2015
REASON 2
People have specific habits in their week they dont even realize. For
example, if you only mark out Mondays nutrition, it is pretty certain
that isnt how you would normally eat on a Saturday or a Sunday.
Where you may eat clean and consume around 2,500 calories on a
Monday generally, you may find you consume over 3,500 calories on
a Saturday due to bigger meals, a cheat meal, or even alcohol (yes
alcohol contains calories).
REASON 3
Depending on your habits in the week, you may find certain days
where you have different macro splits and eat more of a certain food
groups. Its important to understand how you generally do things so
that you can average all of this out over a week.
REASON 4
By averaging all this out over a week, you can be sure there is less
margin for error when trying to make small changes to your diet. You
can learn to manipulate certain days to compensate for your higher
calorie days etc.
The guides provided in this document are simple ways to follow
a specific goal if you are stuck and unsure and just want to follow
something where you can eat what you require for the day and
whether you want to lose fat or gain muscle, or both over a period of
time, you can manipulate your amounts for the day easily following
the guides and also change your macros accordingly.
This guide is VOLUME 1 of what is going to be improved volumes

year after year until we have the most comprehensive guide on the
planet and can help you get the most from your training, nutrition,
and lifestyle so you can BECOME THE ULTIMATE YOU Our goal with
everyone we work with.
We hope you enjoy the manual and look forward to hearing your
progress with your body.
MEAL FREQUENCY
When it comes to meal frequency, just like with everything, it is very

much an individual thing. I have seen people thrive off 5 feedings
per day and yet that same protocol fail miserably with someone else.
Once they changed to three feedings per day, the results improved
drastically.
As a generalized term 3-4 feedings generally works well for most
to stay consistent. But my best advice would be to work it to your
lifestyle. Work and home life can vastly dictate how and when you
are able to eat and therefore having a good look at how each of your
days are in the week (as well as planning ahead), can help dictate
meal frequency.
Some people can snack at work, some cant, so decide how your day
demands of you and work from there.
You can still use the macro plans to prepare all your food for the
day, but instead you separate the total food for the day into smaller
portions to have more frequent feedings (but still using the same
amount of calories).
Model Health 2015
* Please note all menu plans and pie charts were created using
the MyFitnessPal app
CARBOHYDRATE
CYCLING
FOR FAT LOSS
Carb Cycling is a planned manipulation of your weekly carbohydrate intake, which
is designed to stop you hitting a plateau on your fat loss journey. It helps to maintain your metabolic rate unlike your typical low carb plans while at the same time
allowing you to keep Insulin sensitivity.
If you are starting out for the very first time on your journey you may be best
served to starting your first 14days on a lower carbohydrate format (not necessarily dropping calories), but instead balancing each meals for the day to proteins,
vegetables and healthy fats.
So having 4-5 balanced meals per day of protein, vegetables, and healthy fat (limited to extra virgin olive oil and coconut oil to cook with).
This is to initially get the cells to communicate better by feeding it foods that are
natural and nutrient dense, and in turn improves your cells sensitivity to INSULIN.
This is not something you should necessarily stick to, but simply use as a steppingstone to eventually trying out carb cycling. Initially you may see your carbohydrate
intake drop to around 30-50grams per day (rich berry fruits and post workout
shake), and although this may initially work very well, staying on this long term
would likely see your fat loss grind to a halt. Carbohydrates are after all not the enemy, they are a crucial component in metabolism and energy, but for most people
they are often an over consumed food source especially in western society.
After the two weeks is up you would then look to bring in Carbohydrate cycling
(CC). Now CC is very individual for each person and requires you to assess how
your body responds to a given protocol. You may find you initially work well on
having a carb load once every 14days, or every week, or as you progress and improve your ability to handle carbs maybe every 2-3 days low and 1 day high carb.
After your first 14 days have a carb meal and then do it on a weekly basis, and then
assess your body fat to assess the progress. Give a protocol a couple of weeks to
see how your body responds rather than just jumping the gun at the first sign of
struggle. Remember what works for someone else doesnt mean it will work for
you.
So far we have talked about cycling carbohydrates but you can also further manipulate your weekly calorie intake by calorie cycling at the same time.
For example if a client is consuming 2500callories per day and is hitting a stumbling block with their nutrition, instead of simply taking everyday down, you could
have two days where you take your calories down by 350 each day. But then on
the third day you could increase the average intake by 350. There is a deficit but
your third day helps let the body know it is sustaining adequate fuel and maximizing hormonal output and daily energy levels.
Model Health 2015
CARBOHYDRATE
CYCLING
FOR MUSCLE GAIN
Carbohydrate cycling can actually be a very helpful tool for muscle gain. It can
give the best of both worlds because you can favour your weekly macro plan
towards building muscle while manipulating certain day(s) to favour fat loss. I
personally want to stay lean while adding lean mass to my body, as I prefer to be
lean and in good shape year round, including the off season.
One example of carb cycling for lean mass gains, which I have used various times
before, and worked to great benefit, is an approach where you structure one of
your days to have a reefed and potentially consume 15-20% more calories. So
someone consuming on average 3,000calories per day would end up adding an
extra 450-600calories in their day.
Training days would be where you consume your high carb days (this is dependent on training volume), and the majority of your carbs for that day come DURING
your workout, in your POST workout shake, and your POST workout meal.
On the other days you allow yourself to stick to the plan where only protein, vegetables and healthy fats are consumed. The idea is to take in your carbohydrates
when you are most likely sensitive to them (during/post exercise), and stabilize
blood sugars throughout.
Remember that low carbohydrates DOES NOT mean low calories. You can still
consume 3000 calories with a meal plan that is low carbs, and 3000 calories where
carbs are high. That is where carb cycling can be won and lost in muscle building,
making sure the calories is still consistent (with increased calories geared towards
your training days, and on refeed day).
Calorie fluctuation for muscle building can be beneficial so that you can stay lean
year round. Manipulating carbs and calorie increases to your training days really
signifies your desire to maximize muscle growth while keeping body fat low. If
someone was to ask me what to do first 1) Build Muscle or 2) Lose Fat, I would
decide by finding out where the client currently is. The leaner the client, the better
the ability you have to handling carbohydrates.
For higher body fat levels I would try to get my client to understand the purpose
of the end goal so they can prosper long term with their physique. I would look to
lower body fat for a period of time.
The goal with any client I work with would be to keep them (or get them lean),
while adding lean mass. After all, I want to look good year round not just seasonal.
Model Health 2015
LOW CARB
PROGRAM
PROTEIN 40%
FAT 55%
CARBS 5%
These macro guides will allow you to work towards your daily
calorie goal with low complex carbohydrate content in mind,
meaning you are consuming little to no carbs for the day.
These guides would be a good starting point if you were to
begin a 14 day low carb plan of action where our goal is to
improve INSULIN sensitivity and to improve cell communication. The majority of these foods are based on nutrient dense
and natural foods (one ingredient foods).
These guides could also be run on a non-training day if you
were to work on a carb cycling basis. This would leave your
higher carbohydrate days for training days.
The following meal plans are based on the above macro
guides and were done using MyFitnessPal, which is a great
tool to generally count your calories and keep track for what
your are consuming on a daily basis.
It is important to note that we are high advocates of cruciferous vegetables and although these guides may look like we
are purposefully limiting greens compared to other diet plans,
this is not the case. If you were still hungry and required more
nutrients then vegetables in this case would be your first option to get the nutrients you need in your diet without going
way over daily calorie goal.
PLEASE NOTE
WE HAVE ATTEMPTED TO CALCULATE THE MACROS
AND CALORIES FOR EACH PROGRAM AS CLOSE TO
THE INTENDED MACRO SPLIT AS POSSIBLE
Model Health 2015
LOW CARB PROGRAM

1250 CALORIES EXAMPLE 1
PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Extra Virgin Olive Oil
Almonds
Topside Beef
* Please note all menu plans and pie charts were created using the MyFitnessPal app
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Cod Loin
Asparagus
Coconut Oil
Four Leaf Organic Mixed Flakes
Kangaroo
Beef Meatballs
Red Pepper
Irish Grass Fed butter
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Almonds
Topside Beef
Broccoli
Spinach
Smoked Salmon slices
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Cod Loin
Coconut Oil
Turkey Mince
Red Pepper
Fresh Mackeral
Lime Juice
Kale
Tuna Steak
Organic Passata
Avocado
Tuna Steaks
Kangaroo
Balsamic Vinegar
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Almonds
Topside Beef
Broccoli
Spinach
Olives
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Lamb
Lettuce
Duck
MuscleFood Beef Burger
Organic Baby Spinach
Eggs
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Almonds
Topside Beef
Broccoli
Spinach
Olives
Almond Butter
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Organic Wild Rocket
Cheese and Onion Quiche
Avocado Oil
Mixed Nuts
Sea Bass
Irish Grass Fed Butter
Broccoli
Ground Buffalo Meat
Beef Jerky Orginal Flavour
Hazelnut butter
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Almonds
Topside Beef
Broccoli
Spinach
Olives
Almond Butter
Avocado
Wild Alaskan Salmon Fillet
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Organic Wild Rocket
Avocado Oil
Mixed Nuts
Seabass
Broccoli
Ground Buffalo Meat
Beef Jerky Orginal Flavour
Hazelnut butter
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Almonds
Topside Beef
Broccoli
Spinach
Olives
Almond Butter
Avocado
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Lamb
Cauliflower
Letttuce
Duck
Chicken
Musclefood Beef Burger
Organic Baby Spinach
Eggs
Beef Jerky
Salmon Fillet
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Almonds
Topside Beef
Broccoli
Spinach
Olives
Almond Butter
Avocado
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
WIld Rocket
Eggs
Avocado Oil
Mixed Nuts
Seabass
Broccoli
Ground Buffalo Meat
Hazelnut Buuter
Beef Jerky
Sardines
Chicken Tenderloins
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Almonds
Topside Beef
Broccoli
Spinach
Olives
Almond Butter
Avocado
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
WIld Rocket
Eggs
Avocado Oil
Mixed Nuts
Seabass
Broccoli
Ground Buffalo Meat
Hazelnut Buuter
Beef Jerky
Sardines
Chicken Tenderloins
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Almonds
Topside Beef
Broccoli
Spinach
Olives
Almond Butter
Avocado
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
WIld Rocket
Eggs
Avocado Oil
Mixed Nuts
Seabass
Broccoli
Ground Buffalo Meat
Hazelnut Buuter
Beef Jerky
Sardines
Chicken Tenderloins
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
Eggs
Cucumber
Coconut Oil
Coffee
Peppers
Prawns
Kale and Beet salad
Cod
Almonds
Topside Beef
Broccoli
Spinach
Olives
Almond Butter
Avocado
Whey Protein Isolate
Model Health 2015
LOW CARB PROGRAM

PROTEIN 40%
FAT 55%
CARBS 5%
SHOPPING LIST
WIld Rocket
Eggs
Avocado Oil
Mixed Nuts
Seabass
Broccoli
Hazelnut Buuter
Beef Jerky
Sardines
Chicken Tenderloins
Turkey Meatballs
Kangaroo
Model Health 2015
MEDIUM CARB
PROGRAM
PROTEIN 40%
FAT 40%
CARBS 20%
Remember that what works for one individual doesnt necessarily work for another person. Our guides allow you to
manipulate daily carbohydrate intake for your goal.
The actual macro splits may need to be adjusted to suit your
needs and requirements, however, our low, medium and high
carbohydrate split do help give a definitive shift in daily carb
allowance depending on your goal and requirements for the
day at hand.
Medium carbohydrate days, where only 20% carbohydrates
are consumed in the day, could benefit someone who needs
to conservatively implement carbohydrates into their daily
nutrition plan. It is not a huge increase from the lower carbohydrate plan and therefore you can base this depending on
your goals and requirements.
If you are unsure when to have your carbohydrates, start with
consuming them post workout as this is when you are most
likely to utilize them more effectively due to increased sensitivity to sugar for glycogen replenishment.
PLEASE NOTE
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Organic Dried Cranberries
Gluten Free Oats
Organic Spinach, Watercress
and Rocket Salad
Organic Cucumber
Wild Atlantic Salmon
Lean Minced Beef Burger
Sweet Potato
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Grass Fed Sirloin Steak
Eggs
Free range Chicken breasts
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Gluten Free Oats
and Rocket Salad
Organic Cucumber
Sweet Potato
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Eggs
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Organic Broccoli and Cauliflower florets
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Gluten Free Oats
and Rocket Salad
Organic Cucumber
Sweet Potato
Quinoa
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Eggs
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Asparagus
Grapefruit
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Gluten Free Oats
and Rocket Salad
Organic Cucumber
Sweet Potato
Quinoa
Balsamic Vinegar
Portabello Mushrooms
Organic Tomatoes
Organic New potatoes
Kerrygold Irish Butter
Avocado
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Eggs
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Asparagus
Grapefruit
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Gluten Free Oats
and Rocket Salad
Organic Cucumber
Sweet Potato
Quinoa
Balsamic Vinegar
Organic Tomatoes
Avocado
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Eggs
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Asparagus
Grapefruit
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Gluten Free Oats
and Rocket Salad
Organic Cucumber
Sweet Potato
Quinoa
Balsamic Vinegar
Organic Tomatoes
Avocado
Organic Blueberries
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Eggs
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Asparagus
Grapefruit
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Gluten Free Oats
and Rocket Salad
Organic Cucumber
Sweet Potato
Quinoa
Balsamic Vinegar
Organic Tomatoes
Avocado
Organic Blueberries
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Eggs
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Asparagus
Grapefruit
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Gluten Free Oats
and Rocket Salad
Organic Cucumber
Sweet Potato
Quinoa
Balsamic Vinegar
Organic Tomatoes
Avocado
Organic Blueberries
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Eggs
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Asparagus
Grapefruit
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Gluten Free Oats
and Rocket Salad
Organic Cucumber
Sweet Potato
Quinoa
Balsamic Vinegar
Organic Tomatoes
Avocado
Organic Blueberries
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Eggs
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Asparagus
Grapefruit
Fresh Prawns
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Mixed nuts
Gluten Free Oats
and Rocket Salad
Organic Cucumber
Sweet Potato
Quinoa
Balsamic Vinegar
Organic Tomatoes
Avocado
Organic Blueberries
Model Health 2015
MEDIUM CARB PROGRAM

PROTEIN 40%
FAT 40%
CARBS 20%
SHOPPING LIST
Organic Spinach
Organic Coconut Oil
Eggs
Coconut Cream
Curry spices
Organic Mushrooms
Organic Onions
Brown Rice
Organic Cucumber
Avocado
Beetroot
Wild Salmon
and Rocket Salad
Asparagus
Grapefruit
Fresh Prawns
Model Health 2015
HIGH CARB
PROGRAM
PROTEIN 40%
FAT 20%
CARBS 40%
These guides are for those who deserve their carbohydrates

on a carb cycling plan. This could mean because you have had
a number of days where you have abstained from carbohydrates and now want to incorporate them into your plan for
the day and restore glycogen levels and benefit from what the
effects of carbohydrates can bring including energy, increased
metabolism, and improved hormonal output.
If you are a lean person wanting to gain lean muscle and can
handle extra carbohydrates in their diet this could work effectively on your training days during your cycling plan. On these
days you may use this system during a refeed day in which not
only does your day contain extra carbs (in this case 40%), but
also a 15-20% increase in calories also.
Remember that carb cycling is one of many ways to get the
maximum from your nutrition. There are many strategies and
I truly believe its about what you find works for you and how
you can progress long term. Where you are in your goals and
how far away from your goals you are can also dictate which
system would work best also.
PLEASE NOTE
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Organic Red Bell pepper
Free range Chicken Breast
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Free Range Chicken Breasts
Green Beans
Quinoa
Homemade Turkey Burger
Spring Onions
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Organic Rocket
Organic Cauliflower
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Green Beans
Quinoa
Spring Onions
Garlic
Kerrygold Grass Fed Butter
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Organic Rocket
Organic Cauliflower
Organic Gluten Free Oats
Unsweetened Almond Milk
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Green Beans
Quinoa
Spring Onions
Garlic
Organic Bell Peppers
Organic Onions
Organic Mushrooms
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Organic Rocket
Organic Cauliflower
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Green Beans
Quinoa
Spring Onions
Garlic
Organic Onions
Organic Mushrooms
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Model Health 2015
Organic Rocket
Organic Cauliflower
Organic Blueberries
Line caught Haddock
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Green Beans
Quinoa
Spring Onions
Garlic
Organic Onions
Organic Mushrooms
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Organic Rocket
Organic Cauliflower
Organic Blueberries
Line caught Haddock
Smoked Salmon
Apple Cider Vinegar
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Green Beans
Quinoa
Spring Onions
Garlic
Organic Onions
Organic Mushrooms
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Organic Rocket
Organic Cauliflower
Organic Blueberries
Roast Chicken
Smoked Salmon
Apple Cider Vinegar
Celery
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Green Beans
Quinoa
Spring Onions
Garlic
Organic Onions
Organic Mushrooms
Line caught Cod
Apple Cider Vinegar
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Organic Rocket
Organic Cauliflower
Organic Blueberries
Roast Chicken
Smoked Salmon
Apple Cider Vinegar
Celery
Quinoa
Cashew Nuts
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Green Beans
Quinoa
Spring Onions
Garlic
Organic Onions
Organic Mushrooms
Line caught Cod
Apple Cider Vinegar
Organic Broccoli
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Organic Rocket
Organic Cauliflower
Organic Blueberries
Roast Chicken
Smoked Salmon
Apple Cider Vinegar
ChickPeas
Quinoa
Grapefruit
Birds Eye Frozen Spring Greens
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Green Beans
Quinoa
Spring Onions
Garlic
Organic Onions
Organic Mushrooms
Line caught Cod
Apple Cider Vinegar
Organic Broccoli
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Eggs
Organic Coconut Oil
Asparagus
Homemade Ketchup
Sweet Potatoes
Organic Broccoli
Balsamic Vinegar
Turkey Mince
Brown Rice
Organic Spinach
Organic Rocket
Organic Cauliflower
Organic Blueberries
Roast Chicken
Smoked Salmon
Apple Cider Vinegar
ChickPeas
Quinoa
Grapefruit
Birds Eye Frozen Spring Greens
Model Health 2015
HIGH CARB PROGRAM

PROTEIN 40%
FAT 20%
CARBS 40%
SHOPPING LIST
Organic kale
Organic Asaparagus
Organic Cauliflower
Organic Celery
Eggs
Balsamic Vinegar
Sweet Potatoes
Organic Spinach
Green Beans
Quinoa
Spring Onions
Garlic
Organic Onions
Organic Mushrooms
Line caught Cod
Apple Cider Vinegar
Organic Broccoli
Model Health 2015
KETOGENIC
PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
The ketogenic phase is actually one of the (if not the) fastest
ways to burn fat as a fuel because it literally blunts insulin
response and keeps carbohydrates (carbs) low. A ketogenic
diet actually forces the body to burn fat as its fuel rather than
carbohydrates. When we consume carbs they are converted
into glucose, which is transported and used around the body
as fuel, particularly in the brain. However, when the body is
given very little carbohydrates, the liver converts fat into fatty
acids and ketone bodies. The ketone bodies pass into the brain
and replace glucose as an energy source. In essence, the body
uses up its fat stores to continue fuelling the body during a
period of low carbohydrates entering the body.
This becomes a very effective tool when the goal is to reduce
body fat. As mentioned above, the liver is what kickstarts this
whole process and is therefore why you need to help out your
liver by detoxifying and healing the body to provide a great
foundation to build on leading into the following weeks.
PLEASE NOTE
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Red Bell Peppers
Organic Extra Virgin Olive Oil
Organic Kale
Grass Fed Fillet Steak
Organic Cauliflower
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Young Spinach
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Birds Eye Frozen vegetables
Smoked Salmon
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Organic Watrecress, Spinach
and Rocket salad
Fresh Mackeral
Grass fed Sirloin Steak
Organic Cauliflower and Broccoli florets
Organic Coocnut Oil
Organic Mushrooms
Organic Onions
Chicken breasts
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Eggs
Wild Salmon
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed
Langley Farm Natural Cottage
Cheese
Organic Spinach
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Kale
Organic Cauliflower
Bacon
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Smoked Salmon
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
and Rocket salad
Fresh Mackeral
Organic Coocnut Oil
Organic Mushrooms
Organic Onions
Chicken breasts
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Organic Olives
Eggs
Wild Salmon
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed
Cheese
Organic Spinach
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Kale
Organic Cauliflower
Bacon
Organic Ground Coffee
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Smoked Salmon
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Organic Extra Marure Cheddar
and Rocket salad
Fresh Mackeral
Organic Coocnut Oil
Organic Mushrooms
Organic Onions
Chicken breasts
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Organic Olives
Eggs
Organic Walnuts
Wild Salmon
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed
Cheese
Organic Spinach
Model Health 2015
KETOGENIC PROGRAM
Model Health 2015

PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Kale
Organic Cauliflower
Bacon
Organic Spinach
Grass Fed Beef Jerky
Organic Celery
Organic Almond Nut Butter
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Smoked Salmon
Organic Feta Cheese
Organic Cauliflower
Model Health 2015
KETOGENIC PROGRAM
Model Health 2015

PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Organic Watrecress, Spinach Asparagus
and Rocket salad
Fresh Mackeral
Organic Coocnut Oil
Organic Mushrooms
Organic Onions
Chicken breasts
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Organic Olives
Eggs
Organic Walnuts
Wild Salmon
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed
Cheese
Organic Spinach
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Kale
Organic Cauliflower
Bacon
Organic Spinach
Organic Celery
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Smoked Salmon
Organic Feta Cheese
Organic Cauliflower
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
and Rocket salad
Fresh Mackeral
Organic Coocnut Oil
Organic Mushrooms
Organic Onions
Chicken breasts

Asparagus
Organic Olives
Organic Walnuts
Organic Kale
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Organic Olives
Eggs
Organic Walnuts
Wild Salmon
Organic Broccoli
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed
Cheese
Organic Spinach
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Kale
Organic Cauliflower
Bacon
Organic Spinach
Organic Celery
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Smoked Salmon
Organic Feta Cheese
Organic Cauliflower
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
and Rocket salad
Fresh Mackeral
Organic Coocnut Oil
Organic Mushrooms
Organic Onions
Chicken breasts

Asparagus
Organic Kale
Eggs
Organic Beetroot
Organic Courgettes
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Organic Olives
Eggs
Organic Walnuts
Wild Salmon
Organic Broccoli
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed
Cheese
Organic Spinach
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Kale
Organic Cauliflower
Bacon
Organic Spinach
Organic Celery
Organic Hazelnut Nut Butter
Organic Coocnut Milk
Curry Paste
Whey Protein
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Smoked Salmon
Organic Feta Cheese
Organic Cauliflower
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
and Rocket salad
Fresh Mackeral
Organic Coocnut Oil
Organic Mushrooms
Organic Onions
Chicken breasts

Asparagus
Organic Kale
Eggs
Organic Beetroot
Organic Courgettes
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Eggs
Wild Salmon
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed

Cheese
Organic Spinach
Organic Olives
Organic Walnuts
Organic Broccoli
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Kale
Organic Cauliflower
Bacon
Organic Spinach
Organic Celery
Curry Paste
Whey Protein
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Smoked Salmon
Organic Feta Cheese
Organic Cauliflower

Eggs
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
and Rocket salad
Fresh Mackeral
Organic Coocnut Oil
Chicken breasts
Asparagus
Organic Kale
Eggs
Organic Beetroot
Organic Olives
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Eggs
Wild Salmon
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed
Cheese
Organic Spinach
Organic Olives
Organic Walnuts
Organic Broccoli
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Cauliflower
Bacon
Organic Spinach
Curry Paste
Whey Protein
Organic Balsamic Vinegar
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Smoked Salmon
Organic Feta Cheese
Organic Cauliflower

Eggs
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
and Rocket salad
Fresh Mackeral
Organic Coocnut Oil
Chicken breasts
Asparagus
Organic Kale
Eggs
Organic Beetroot
Organic Olives
Organic Mushrooms
Organic Onions
Wild Salmon
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Eggs
Wild Salmon
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed
Cheese
Organic Spinach
Organic Olives
Organic Walnuts
Organic Broccoli
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Smoked Salmon
Eggs
Asparagus
Organic Coocnut Oil
Chicken Breasts
Organic Broccoli
Organic Cauliflower
Bacon
Organic Spinach
Curry Paste
Whey Protein
Organic Balsamic Vinegar
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Organic Coconut Oil
Chicken Breasts
Organic Asparagus
Organic Broccoli
Smoked Salmon
Organic Feta Cheese
Organic Cauliflower

Eggs
Organic Cashew nuts
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
and Rocket salad
Fresh Mackeral
Organic Coocnut Oil
Chicken breasts
Asparagus
Organic Kale
Eggs
Organic Beetroot
Organic Olives
Organic Mushrooms
Organic Onions
Wild Salmon
Model Health 2015
KETOGENIC PROGRAM
PROTEIN 25%
FAT 70%
CARBS 5%
SHOPPING LIST
Avocado
Eggs
Wild Salmon
Organic Coconut Oil
Organic Asparagus
Chicken breast
Organic Flaxseed
Cheese
Organic Spinach
Organic Olives
Organic Walnuts
Organic Broccoli
Model Health 2015
BALANCED
PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
Balanced macro guides are there to provide a more balanced

approach to your daily calories by having balanced meals
throughout the day. Carbohydrate cycling and a Ketogenic approach can deliver fast paced results due to being strict with
carbohydrate content but it is not feasible or needed throughout the year to keep the weight off.
Our desire to improve what we eat leans more towards specific times of the year (before a holiday, or an event or photoshoot), and so the rest of year we dont want to feel like we
need to eliminate all our more readily available foods. These
guides can help you keep track of macros without having to
be so strict when it comes to the types of foods you have.
Carbohydrates are not the devil, they just often get over-consumed due to not tracking them efficiently enough.
As with life there are periods in the year where your priority
isnt to get leaner, but instead to have a more maintainable
lifestyle so you can have (and even still lose weight) a balanced approach.
PLEASE NOTE
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Ketchup
Kale
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Ketchup
Kale
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Ketchup
Kale
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Ketchup
Kale
Chicken Breast
Rice Cakes
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Ketchup
Kale
Chicken Breast
Rice Cakes
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Ketchup
Kale
Chicken Breast
Rice Cakes
Ezekiel Bread Bun
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Ketchup
Kale
Chicken Breast
Rice Cakes
Ezekiel Bread Bun
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Ketchup
Kale
Chicken Breast
Rice Cakes
Ezekiel Bread Bun
Pineapple
Fat Free Natural Yoghurt
Model Health 2015
BALANCED PROGRAM
PROTEIN 40%
FAT 30%
CARBS 30%
SHOPPING LIST
Blueberries
Oats
Manuka Honey
Eggs
Chicken
Soup Vegetables
Chicken Stock
Broccoli
Green Peppers
Fillet Steak
Sweet Potatoes
Beef Jeerky
Ketchup
Kale
Chicken Breast
Rice Cakes
Ezekiel Bread Bun
Pineapple
Fat Free Natural Yoghurt
Almond Nut Butter
Model Health 2015

Macro Nutrition Guide 2015

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NUTRITION

Model Health 2015

HIGH CARB PROGRAM

LOW CARB PROGRAM

MEDIUM CARB PROGRAM

Model Health 2015

Model Health 2015

This guide is VOLUME 1 of what is going to be improved volumes

When it comes to meal frequency, just like with everything, it is very

Model Health 2015

Model Health 2015

Model Health 2015

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

LOW CARB PROGRAM

Model Health 2015

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

MEDIUM CARB PROGRAM

These guides are for those who deserve their carbohydrates

Model Health 2015

HIGH CARB PROGRAM

HIGH CARB PROGRAM

HIGH CARB PROGRAM

HIGH CARB PROGRAM

HIGH CARB PROGRAM

HIGH CARB PROGRAM

HIGH CARB PROGRAM

HIGH CARB PROGRAM

HIGH CARB PROGRAM