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FUEL BULK SHRED GAIN LEAN MUSCLE AND ACHIEVE RECOVER
OPTIMAL BODY COMPOSITION
THE WAY Meal Plan – AM Training Session
TO SHRED
MEAL ONE (6am) MEAL TWO (8am) MEAL THREE (11am) MEAL FOUR (1pm) MEAL FIVE (3.30-4pm) MEAL SIX (7.30pm)
Musashi L-Carnitine (1 tsp Select from one of the Select from one of the Select from one of the Select from one of the Select one of the following
Guide to reading the meal plan with 100ml of water) on an following options within following options: following options: following options: options:
Select one of the food options empty stomach. 45min of finishing training: Chicken (100-130g) Grilled salmon
Musashi Shred and Burn whole grain wrap (x1) Musashi Shred and Burn (130-150g) with mixed
per meal slot. Before training Raw oats (0.5-1cup) Protein powder (34g) topped with mixed salad Protein powder (34g) steamed vegetables
All serving sizes are approximate. (weight training days) 300ml milk topped with mixed with water (200- leaves, grated carrot, mixed with water (200- (180g) and sweet
Please adapt serving sizes to Banana banana and trail mix 400ml) tomato, avocado and low 400ml) potatoes boiled or
reflect your personal requirements. (2 handfuls). Add one fat hummus. mashed (150g)
Before Training scoop (15g) of Musashi Musashi Shred and Burn Musashi Shred and Burn Stir Fry Chicken (100-
Drink water with every meal (cardio days only) 100% Whey or Musashi Protein Bar (60g) Vegetable Soup (220g) Protein Bar (60g)
Fasted cardio** and slice of wholegrain 130g) or Tofu (90g),
(500-600ml) and avoid caffeine High Protein Powder. bread (x1 slice) mixed vegetables (120g)
with meals Musashi Shred and Burn Musashi Shred and Burn and basmati steamed
During Training Scrambled eggs (x2) & (375ml) Tofu Quinoa Salad (tofu (375ml) rice (2 cups) or vermicelli
Grill, dry fry or use spray oil when Water (approx. 500-600ml) wholegrain toast (x1-2) diced and lightly pan noodles (2 cups).
cooking meats with a low fat spread. Greek yoghurt (170g) and fried – spray oil) with soy Selection of raw
Post Training a piece of fruit sauce. Quinoa (½ cup vegetables i.e. carrot, Homemade Pizza. Pitta
Approximate serving sizes are Musashi Protein powder cooked) and a green leafy celery, broccoli dipped in Pockets (x2). Topped
provided and all meat is shown WeetBix (x3-4) topped with tomato paste, onion,
in grams of cooked meat mixed with water i.e. Musashi with milk (350ml) and mixed salad (as much low fat hummus – small low fat mozzarella, tin
100% Whey or Musashi High blueberries (x1 handful) salad as you like). serve tub. of tuna (drained) and
Cooking options – steam or bake Protein powder or banana sliced. Sandwich made to spinach leaves- place
vegetables order: Wholegrain in oven 170c for approx.
**Exercising in a fasted state (8 bread, no butter, tuna or 10min.
hours since the last meal) results in a
greater proportion of fat being used egg with salad low fat Snack post dinner (optional)
as the exercise fuel. If your primary mayonnaise.
goal is to improve performance, have
something to eat before exercise. Frozen grapes
If your primary goal is weight loss, (2 handfuls)
then you can perform ‘fasted cardio’
on morning cardio sessions only. Greek yogurt (170g) with
If you are completing a weight
training session eat a small snack a handful of almonds
as suggested in the meal plan.
musashi.com.au
FUEL BULK SHRED GAIN LEAN MUSCLE AND ACHIEVE RECOVER
OPTIMAL BODY COMPOSITION
THE WAY Meal Plan – PM Training Session
TO SHRED
MEAL ONE (7am) MEAL TWO (10am) MEAL THREE (1pm) MEAL FOUR (3pm) MEAL FIVE (4.30-5pm) MEALSIX (7.30pm)
Musashi L-Carnitine Select from one of the Select from one of the Select from one of the 20-min before training Select one of the following
(1 tsp with 100ml of water) following options: following options: following options: Musashi L-Carnitine (1 tsp) options:
on an empty stomach. with 100ml of water. Lean steak (120-140g)
Musashi Shred and Burn Sandwich Turkey or Musashi Shred and Burn – dry fried or with spray
Select from one of Protein powder (34g) Chicken (80-100g) with Protein powder (34g) During training oil. Quinoa (1-2 cups -
mixed with water salad and whole grain mixed with water Water – sip approximately 180g cooked) and a large
the following options: bread (x2) or wrap (x1). (200-400ml) 500-600ml during training
(200-400ml) side salad (3-4 cups)
Scrambled eggs (x2 Followed by a low fat Within 15-min of finishing Chicken breast
whole eggs – beaten, with Musashi Shred and Burn Greek yogurt (150g) Musashi Shred and Burn
Protein Bar (60g) Protein Bar (60g) training (100-130g) grilled, sweet
a dash of milk) on whole Eating out: Chicken Musashi protein powder i.e. potato (150g) mixed
grain toast (x2) and a Musashi Shred and Burn & Vegetable Pho (220g) Musashi Shred and Burn Musashi 100% Whey mixed steam vegetables (2
glass of orange juice. (375ml) with water cups)
(375ml)
Large Mixed Salad Chicken tacos
Oats (80g) – made into Rice Cakes topped with (250g) topped with Selection of raw (130g - chicken) with
porridge with ½ water ½ avocado and a small either: Tin of Tuna in vegetables i.e. carrot, salad (lettuce, tomato,
and ½ milk. Topped with pot of cottage cheese spring water (90g) or celery, broccoli dipped in avocado, onion) tomato
banana sliced and natural Hard boiled eggs (x2). low fat hummus salsa or low fat sour
honey (1tsp). Optional: drizzle of olive cream.
oil and balsamic vinegar Snack post dinner (optional)
Hard boiled Eggs Greek yoghurt (150g)
(x1-2) Tip make the night with 15g Musashi 100%
before and store in fridge Whey protein powder
sliced on whole grain
toast with avocado and Dark chocolate x4
tomato sliced. Optional: squares of (+80% coco)
Vegemite spread thinly.
musashi.com.au
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