Lean Up Meals


This meal plan can be utilised in two ways: 
1) Training (4+ hours per week)
2) Non-Training (sedentry)

For non-training people, it is recommended no more than 3x meals a day and 2x6 hour intermittent fasting a week.

For Training people, it is recommended 2x snack meals (P1) as Pre and Post workout meals.

The best way to utilise a pre workout meal (P1) is to eat the Carbohydrates and Fats Pre workout and and the Protein as post workout. 

It is recommend for each training session (1 hour)  a day you do, add 1 snack meal.

An Example of Meal plan for a training female looking to lose weight aiming for 50-65kg is
L3/P1/L3/P1/L3
 In this meal plan the athlete using the Lean up meals as main meal and Performance meals as pre and pos workout. based on the intensity and duration of the workout you can increase the Snack meal to P2.

MEAL PLANS

LEAN UP 1 (L1)

Best used as a snack meals

Approximately;
Protein: 7g
Carbs: 9g
(Starch/Fibrous Veg 0/100%)
Fat: 1.5g

Approximately;
Calories:
100cal

LEAN UP 2 (L2)

Approximately;
Female: 40-55kg

Approximately;
Protein: 14g
Carbs: 18g
(Starch/Fibrous Veg 0/100%)
Fat: 3g

Approximately;
Calories: 200cal

LEAN UP 3 (L3)

Approximately;
Female: 50-65kg
Male: Below 70kg

Approximately;
Protein: 21g
Carbs: 16g 
(Starch/Fibrous Veg 0/100%)
Fat: 4.5g

Approximately;
Calories: 250cal

LEAN UP 4 (L4)

Approximately;
Female: 60-75kg
Male: 70-80kg

Approximately;
Protein: 28g
Carbs: 18g
(Starch/Fibrous Veg 0/100%)
Fat: 6g

Approximately;
Calories:
300cal

LEAN UP 5 (L5)

Approximately;
Female: 85kg+
Male: 80-90kg+

Approximately;
Protein: 35g
Carbs: 18g 
(Starch/Fibrous Veg 0/100%)
Fat: 7.5g

Approximately;
Calories: 350cal


 

**Training Males 90kg+**
For males that require more macros, it is suggested to increase your snack Meals from a L1 to L2 for every 5kg of weight.
example
Training 2 Hours a day 85kg=L5/P1/L5/P1/L5
Training 3 Hours a day 90kg=L5/P1/L5/P2/L5
Training 4 Hours a day 95kg=L5/P2/L5/P2/L5