ME AL PL AN GUIDE
LE AN M USCLE GAIN (2600 CALORIES)
30 DAY CHALLENGE
3 0 D AY C H A L L E N G E L E A N M U S C L E G A I N ( 2 6 0 0 C A LO R I E S )
30 DAY DIET
TIPS AND GUIDELINES
• Eat all meals each day • Cook meats with a small amount of Olive
oil or Spray Olive Oil.
• Spread your meals out, a 3hr - 4hr gap
between each meal • Don’t skip meals.
• Drink plenty of water – 3L Minimum. • You can add in black coffee – no sugar
(Equal and Splenda allowed)
• You can add on seasoning to your meat
(no carb). • You can add in frank hot sauce, sugar
free cordial (cottees), taco seasoning,
• To optimise fat loss, try to do cardio
salsa (old El Paso), 1tbs American
fasted (first thing upon waking). 30mins
3 0 D AY C H A L L E N G E L E A N M U S C L E G A I N ( 2 6 0 0 C A LO R I E S )
mustard (Heinz brand), Pepsi Max or
is required, reason being this will be the
Coke Zero (2 per day)
perfect time to optimise a fat burning
effect and give the metabolism a kick • Fat Burner recommended (if desired)
start for the day. If you can’t commit to OxyShred
fasted cardio find some time during the
• Pre workout recommended (if desired)
day to complete your cardio session.
RP Max
• Be prepared! Meaning have your food
and supplementation ready for the day,
this will ensure that you will be on track
to achieve your goals daily.
• When heading out to social events the
best way to stay on track is pick a meal
that would best fit your meal plan. Look
at the menu online prior so you are
organized.
• Make sure you weigh all of your food.
• All meats, rice and sweet potato are
weighed cooked
Please note G3 Fitness is providing this information based on personal experience, research and
studies through our experience within the industry. All recommendations made about weight
training, cardio, nutrition, supplements or lifestyle information provided should be discussed
between yourself and health care provider. The information you receive in emails, programs,
services and products do not take place of professional medical advice. All members and
challenge participants should consult their health care provider before undergoing any diet and
exercise program. Members and challenge participants who have any type of medical condition
or injury need to make G3 Fitness Owners aware of this in writing before beginning any program
within a studio.
LEAN MUSCLE GAIN (2600 CALORIES)
WHAT TO EAT ALTERNATIVE OPTIONS/NOTES
MEAL 1 Option 1 Option 2
Breakfast Omelette 3x Crumpets
3x Whole Eggs 30g Honey
50g Cherry Tomato 15g Butter
50g Mushrooms
50g Spinach 1x WPI Scoop
50g Lean bacon
20ml - Tomato or BBQ Sauce 1x Green Tea with Lemon
(fountain no added sugar)
1x Helga Multigrain Bread
1x Green Tea with Lemon
MEAL 2 Option 1 Option 2
1 can of Tuna
Berry & Banana Protein 2x Thick Rice Cakes (sunrise)
Smoothie 50g Cherry Tomatoes
1x WPI Scoop (Vanilla is 50g Lettuce
3 0 D AY C H A L L E N G E L E A N M U S C L E G A I N ( 2 6 0 0 C A LO R I E S )
best) 50g Cucumbers
1x Banana 20g Mayonnaise
50g Frozen Mixed Berries ¼ Avocado
15g Mayvers Peanut Butter Salt & Pepper
MEAL 3 Option 1 Lean Meat Options are:
• Chicken Breast
250g Lean Meat • Turkey Breast
200g Basmati Rice • White Fish
½ Avocado or 10g Japanese • Lean Beef/Chicken Mince
Mayo (kewpie) • Rice weighed cooked
100g Salad/Green Veg
MEAL 4 Cobs Calbree
Oven Baked Corn Puffs Harvest Snaps Baked Pea Crisps
40g 40g
MEAL 5 Option 1 Option 2 Lean Meat Options are:
• Chicken Breast
250g Lean Meat Steak Sandwich • Turkey Breast
½ Avocado 190g Rump Steak • White Fish or Tuna
200g Basmati Rice 3x Tip Top Sandwich Thins • Lean Beef/Chicken Mince
100g Salad/Green Veg 50g Lettuce Rice weighed cooked
50g Tomatoes
20ml - Tomato or BBQ Sauce
(fountain no added sugar)
MEAL 6 1 YoPro Frozen Dessert Protein Mousse
Sold at Coles (Recipe on last page)
*Greens/salad options (100g-150g) - Broccoli, Asparagus, Cauliflower,
Spinach, Cucumber, Lettuce, Tomato, Onion, Capsicum.
LEAN MUSCLE GAIN (2600 CALORIES)
Vitamins
- Men’s Multi Vitamin
- 1000mg Vitamin C
- 2000mg Fish Oil
Supplements
OxyShred – upon wakening
L-carnitine – upon wakening and before any type of cardio
WPI protein – Meal 2
Cardio
30min walk daily (not needed when training HIIT)
1 hour cardio Sunday – eg. Walk
4-6x G3 sessions per week
3 0 D AY C H A L L E N G E L E A N M U S C L E G A I N ( 2 6 0 0 C A LO R I E S )
Protein Mousse
Ingredients
170g greek yoghurt - Chobani preferred
1 scoop protein powder
2 tsp stevia
1 tsp coconut sugar
Instructions
1. Mix together the protein powder, sweetener and coconut sugar before adding it to
the yoghurt and mixing well. Stir until desired texture is achieved.
