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4 WEEK

KICKSTARTER SHRED

DIET

SOPH ACTIVE SQUAD


Hey girl,

I can’t tell you how excited and proud I am that you’ve


taken the big step to improve your health, and reach
your goals by signing up with Soph Active Life.

Having had my own transformation I feel I’m in a


unique position to understand my clients goals and
struggles. I also know that anything is possible if you
apply yourself and have the right support around you -
this is where I come in.

My goal is to help you reach your goals, educate you


along the way and set you up for longterm continuous
success. Taking control of your health is one of the
most empowering things you can do, and looking as
amazing as you feel is a byproduct of that.

Nutrition plays such a huge role in helping you achieve


your health + fitness goals. The Kickstarter Shred Diet
is one I give to all of my clients when they start with
me. It's a 4 week nutrition plan, designed to help shred
fat by detoxing the body, reducing inflammation and
ensuring we become insulin sensitive. When we're
insulin resistant we tend to feel sluggish when we eat
carbs, we also over produce insulin which rather than
being stored in the muscle and liver, will be stored in
our fat. However by reducing carbs and eating in a
calorie deficit we can become insulin sensitive (which
is the goal), helping us with out nutrition partitioning
(where our bodies put the calories we consume).

On that note, let's get stuck into it!


SOPH ACTIVE SQUAD
Soph xx
HOW - TO
MACROS
The Essentials

Macro Starter Kit


Before we get started, you'll need to get yourself the
following tools if you don't already have them:
1. Download an app like My Fitness Pal to track your food.
2. A set of digital scales to weigh your portions
3. Food storage containers for your meal prep (fail to prepare,
prepare to fail is legit!) Glass containers are preferable
4. Zip lock bags for food storage too
5. Measuring cups (more for baking and will also give you a
good idea of the reality of how much 1 cup actually weighs)
6. A pen and paper that lives in the kitchen to write as you
cook
7. A calculator (I use my phone)
How-to

Setting yourself up for success


Now you've got your essentials sorted, you're ready to prep! The
Kickstarter Shred Diet is easy to follow because it has the same
food each day, so your prep will take no time at all. Ensure you
have your grocery list at the ready when you visit the supermarket,
a clean kitchen to start, your scales + containers good to go. 

Now, you want to weigh all of your food raw before you cook it.
Weigh the food and calculate enough for the week ahead/
however long you're prepping for. Cook it all in a big batch, and
then portion is out into your containers once you've cooked it.

Some handy hints:


- Buy frozen greens (I like green beans), and portion them out in
your containers + leave them in the fridge - they re-heat really
nicely and frozen local vegetables actually retain more nutrients
than store bought fresh produce 

- Prep on Sunday night for Monday - Wednesday and Wednesday


night for Thursday - Friday to keep things fresh

- Have a variety of greens for the vegetables so you don't get


bored

- Season with herbs and spices to keep the flavour there (it's so
worth it)

SOPH ACTIVE SQUAD


- Keep your fluids up (herbal tea and infused water) to keep you
feeling full
What's A Macro

LET'S BREAK IT DOWN


What's a calorie?

Calories are how we measure how much energy we're consuming.


The amount of calories we consume dictates whether we're in a
caloric surplus, deficit or eating at baseline calories.

What's a macro?

Our foods are made up of three main macronutrients: protein, fats


and carbs. Each of these have different caloric values.

1 gram of protein = 4 calories


1 gram of carb = 4 calories
1 gram of fat = 9 calories

Macros in food:

Some people get confused thinking the weight of the food is the
equivalent of the amount of macronutrient in it, e.g. 100g chicken =
100g protein. This is not the case.

Different foods comprise of different nutrient values. For example,


chicken breast is primarily made up of protein with a small amount
of fat. 

100g of chicken equates to about 30g of protein, 8g of fat and 200


calories.
Making Changes

WE ARE ALL UNIQUE


What if I don't like the food?

If there are any foods you don't like in the menu, feel free to
remove them from your day and replace them with something from
the shopping list below. Please ensure you're adjusting the calories
and macros using My Fitness Pal as different foods have different
macronutrient + calorie profiles. 

Food variety:

There are 4 meal plans provided in this program. Whilst some


people respond very well to food repetition, and it's certainly easier
to meal prep for, others tend to get bored and require more variety.
Again, feel free to use the calories and macros and fill those with
foods from the shopping list if you're one of these people. I like to
ensure there's a portion of protein in every meal as this helps with
satiety and feeling full. 

Be in a deficit:

In order to lose fat, we must be eating in a caloric deficit. Whilst I


have designed this program to be a fat loss program - if you've
been eating below the calories in this program already, and this is
not a deficit for you, then you will not lose fat. You need to reverse
diet to rebuild your calories + metabolism before going into a
cutting phase.
What next?

DIET BREAKS + REVERSE DIETING


Diet breaks:

Diet breaks are required to mitigate the compounding effects of


negative adaptations that occur from dieting (negative adaptations
include the down regulation of certain hormones such as ghrelin
(tells us when we’re full) and leptin (tells us when we’re hungry), as
well as thyroid function - impacts the rate at which we metabolise
our food). Diet breaks are taken throughout a longer term fat loss
phase (6+ weeks) for a minimum of 3 days (frequency depends on
each client and how they're responding). Taking a diet break
involves bringing your calories back up to baseline calories (the
amount of calories you eat where you don't gain or lose fat) by
increasing the carb macronutrient. If you're feeling low energy, low
appetite, low libido then feel free to take a diet break (this isn't a
break from the diet where you eat whatever you want, you fill your
carbs with those found in the shopping list only). 

Reverse Dieting:

Once you complete any dieting phase, for most clients reverse
dieting is the best way to bring your metabolism back up and
maintain the results you've gained. This depends on how
aggressive the deficit was and the period of time you were in a
deficit for. I will be bringing out a guide covering this in more detail.
But I suggest increasing calories by 50-100 each week to slowly
bring them back up to baseline. 
Shopping List

PROTEIN  CARBS
White meats (chicken/ turkey/ Vegetables such as: carrots,
fish) alfalfa sprouts, asparagus,
Red meat (beef, grass fed & broccoli, cabbage, celery,
organic) eggplant, green beans, kale,
Fish (salmon, white fish, prawns) mushrooms, onion, parsley,
Game meat (kangaroo, goat, radishes, spinach, zucchini,
camel) tomatoes, turnip
Pork (always free range) You can use frozen vegetables
Eggs/ egg whites (always free Pumpkin
range) Sweet potato
Whey protein powder
Black/ red/ brown rice
Vegan protein powder
Basmati/ white rice
Quinoa
FATS  Gluten free cereal
Butter (grass fed) 100% Maple Syrup
Ghee Berries
Coconut Oil Bananas
Avocado
Olive Oil (dress with it, don't cook LIQUIDS
with it) Water 
Nuts (brazil, macadamia, Coffee/ w. nut milk (no sugar,
almonds, cashews) no milk, drink in moderation -
Nut butter (almond, cashew, up to 2 x daily)
macadamia) Tea (herbal)
Dark chocolate Raw cacao drinking chocolate
Shopping List

CONDIMENTS, HERBS + SPICES


Cinnamon Apple Cider Vinegar
Turmeric Celtic Salt
Chili Balsamic Vinegar
Ginger Rosemary
Sage Oregano
Garlic Paprika
Saffron Cumin
Cardamom Lemon or Lime Juice
Thyme

FOODS TO AVOID
Gluten
Dairy
Wheat
Canola oil
Refined sugar
Vegetable oil
Margarine
Trans fats
L I F E
A C T I V E
THE DIET
A healthy outside starts from the inside

S O P H
WEEK 1-2

S O P H A C T I V E L I F E
4 Week Kickstarter Shred Diet

NOTES

You must drink a minimum of 2L of water a day on this program

Cook your proteins by steaming, baking, pan frying or BBQ

White protein = white fish, turkey breast/ mince, chicken breast/ mince/ thigh

Cook your animal proteins with either grass fed butter, coconut oil, or

macadamia nut oil (note this needs to be taken out of your fat calorie/ macro

goal)

Add a pinch of Celtic or Himalayan salt to ALL animal proteins (NOT white

table salt)

Sleep is vital during your kickstarter shred diet (and during any program I give

you for that matter), ensure you're going to sleep at the same time every night,

and rising at the same time every morning. Aim for 8 hours of sleep a night.

Your sleeping environment is important, ensure the room is pitch black, cool in

temperature and you're going to bed at the same time each night.

You may have ONE optional free meal every 2 weeks in the evening during

this program. This is not mandatory, if you don't want to have this, definitely

don't! Outside of this one free meal you may NOT have any junk food (sugar,

salty, processed foods, beige in colour)

Do not consume more than 2 coffees a day, they must be either a long black,

short black, or nut milk alternatives are ok - however these must be taken out

of your daily calories. Coffee to be consumed upon rising, before workout and

no later than 2:00pm


4 Week Kickstarter Shred Diet

WEEK 1 | CALORIES: 1563 | PROTEIN: 151G | FAT: 83G | CARBS: 53G

MEAL FOOD
BREAKFAST PROTEIN: 120g whole eggs + 120g egg whites or 100g white
protein
FAT: 50g avocado
CARBS: Handful of spinach

MEAL FOOD
LUNCH PROTEIN: 90g chicken breast
FAT: 10g olive oil for dressing (mix with lemon)
CARBS: 65g garden salad + 65g green vegetables

MEAL FOOD
SNACK PROTEIN: 140g ground turkey (weigh raw)
FAT: half handful almond nuts
CARBS: 121g garden salad

MEAL FOOD
DINNER PROTEIN: 215g white fish
FAT: 13g grass fed butter
CARBS: 84g pumpkin + 84g green vegetables of your choosing

MEAL FOOD
POST WO PROTEIN: 1 Scoop EHP Labs OxyWhey Protein Powder
SHAKE FAT: 16g coconut oil OR MCT oil
CARBS: 60g mixed berries
4 Week Kickstarter Shred Diet

WEEK 2 | CALORIES: 1563 | PROTEIN: 151G | FAT: 83G | CARBS: 53G

MEAL FOOD
BREAKFAST PROTEIN: 200g egg whites
FAT: 20g almond butter
CARBS: 100g mixed berries

MEAL FOOD
LUNCH PROTEIN: 150g chicken breast
FAT: 8g olive oil for dressing (mix with lemon), 12g macadamia
nuts
CARBS: Mixed salad of 100g red pepper, 100g cucumber, 50g
salad leaves of choice

MEAL FOOD
SNACK PROTEIN: 50g turkey breast
FAT: 40g avocado
CARBS: 2 rice cakes

MEAL FOOD
DINNER PROTEIN: 120g wild Atlantic or Canadian Salmon
FAT: 15g grass fed butter, 15g raw almonds
CARBS: 80g pumpkin, 100g zucchini, 100g green beans

MEAL FOOD
POST WO PROTEIN: 1 Scoop EHP Labs OxyWhey Protein Powder
SHAKE FAT: -
CARBS: 60g mixed berries
4 Week Kickstarter Shred Diet

SUPPLEMENT PROTOCOL

At breakfast take 1 x Multivitamin (I use EHP Labs Enhanced Performance

Vitamins)

When you're hungry sip on herbal tea, munch on cucumber/ celery and other

water based vegetables

1 x scoop magnesium powder after training + before bed (I use Bioceuticals

Ultra Muscleze Powder Lemon Flavour)

EHP Labs Acetyl L-Carnitine x 1 scoop 20 minutes pre-workout

Curcumin 1 x daily in the AM (I use Bioglan)


WEEK 3-4

S O P H A C T I V E L I F E
4 Week Kickstarter Shred Diet

WEEK 3 | CALORIES: 1433 | PROTEIN: 119G | FAT: 53G | CARBS: 120G

MEAL FOOD
BREAKFAST PROTEIN: 1 scoop EHP Labs OxyWhey Protein Powder
Protein Oats FAT: 15g peanut butter, 50ml almond butter
CARBS: 35g rolled oats, 100g raspberries

MEAL FOOD
LUNCH PROTEIN: 120g white fish
FAT: 10g grass fed butter
CARBS: 50g asparagus, 100g green beans, 75g basmati rice

MEAL FOOD
SNACK PROTEIN: 2 boiled eggs
FAT: 15g almod butter
CARBS: 2 rice cakes

MEAL FOOD
DINNER PROTEIN: 130g steak
FAT: -
CARBS: 200g white potatoes, 100g broccolini, 100g red capsicum,
85g carrot
4 Week Kickstarter Shred Diet

WEEK 4 | CALORIES: 1433 | PROTEIN: 119G | FAT: 53G | CARBS: 120G

MEAL FOOD
BREAKFAST PROTEIN: 175g egg whites or 90g egg whites + 90g whole egg
FAT: -
CARBS: 145g mixed berries OR 1 gluten free wrap, 30g
tomatoes + handful spinach

MEAL FOOD
LUNCH PROTEIN: 66g chicken breast
FAT: 5g olive oil (dressing - add lemon + herbs)
CARBS: 100g Garden salad (leafy greens, cucumber, capsicum,
tomatoes, alfalfa sprouts) + 100g sweet potato

MEAL FOOD
SNACK PROTEIN: 1 Scoop EHPLabs Oxywhey Protein Powder
FAT: 10g nut butter, 130ml almond milk
CARBS: 28g rolled oats

MEAL FOOD
DINNER PROTEIN: 160g white fish
FAT: 5g coconut oil
CARBS: 68g basmati rice, 68g mixed vegetables

MEAL FOOD
POST WO PROTEIN: 1 Scoop EHPLabs ISOPept Protein Powder
SHAKE FAT: 26g nut butter
CARBS: 70g banana (delish when frozen)
Blend with ice + water
4 Week Kickstarter Shred Diet

SUPPLEMENT PROTOCOL

At breakfast take 1 x Multivitamin (I use EHP Labs Enhanced Performance

Vitamins)

When you're hungry sip on herbal tea, munch on cucumber/ celery and other

water based vegetables

1 x scoop magnesium powder after training + before bed (I use Bioceuticals

Ultra Muscleze Powder Lemon Flavour)

EHP Labs Acetyl L-Carnitine x 1 scoop 20 minutes pre-workout

Curcumin 2 x daily in the AM + 1 in PM (I use Bioglan)


What about training?

Movement is Key!

If your goal is fat loss, nutrition plays a massive role in getting


you there. However it's only part of the fat loss equation. Moving
your body and consistently with a program that has progression
is the best and fastest way to get there. Here are my top tips for
using movement to achieve fat loss!

   I recommend getting a minimum of 10,000 daily steps

   Following a weight training program consistently with


progressive overload by increasing reps and/ or weight each
week to increase your strength 

   Using cardio as a tool when required progressively -


incrementally increasing your cardio output to increase your
caloric deficit

   If you're unsure of how to set up your training, cardio and step
progression for fat loss feel free to join my 8 Week Lean Out
Training Program where I've covered all of that for you!

GET YOUR LEAN OUT


PRGRAM HERE
Soph Active Squad Babes

Michelle - Results from the 8 Week Lean Out Training + Nutrition Program

Renee - Results from the 8 Week Lean Out Training + Nutrition Program

Jackie - Results from the 8 Week Lean Out Training + Nutrition Program 

GET YOUR LEAN OUT


PRGRAM HERE
Tracking your gainz!

It's always important to reflect back to week 1 and


appreciate how you've come! Have you tried your best to
follow your program? Have you given it your 100%?

Remember that weight is just a number! What really matters


is how we look and feel and how we improve in our training.

Before you start, take a photo! Front, side and back (trust
me, you'll want to do this, it's the best way to see how you're
progressing). You can either take your photos weekly or
fortnightly, below are a few examples of my photos! Try to
be wearing the same clothes each time (sports bra and
underwear).

Using any other tool to track your progress will help too -
scale weight, body fat %, girth measurements and clothing
size are all great options.
Let's get social

Join the squad online to connect with all of the amazing


women following my programs. Here you can ask any
questions, find motivation and inspiration to continue to
chase your goals!

Join the Facebook group here

Follow & tag your transformations on Instagram


@sophactivesquad
#SophActiveSquad #SASquad #SAS

Education and life found on YouTube


www.youtube.com/sophactivelife
Let's Kick Some Peachy Ass