Week 10

Workout 1

Workout 2

Workout 3

Workout 4 (optional)

Weekly Meal Plan


You have now moved onto Cycle 3

Last weekend you should have weighed, taken photos and re-measured yourself and sent the results to me, alongside a quick description of how you found cycle 2 and what you achieved.

If you haven’t done that, please do so soon. Like I said in one of the emails I’m picking a winner from each cycle.

Cycle 3 is your final cycle. Things need to be spot on in this one!

It’s the shortest one. You need to be extra strict with your dieting and aim to get in 4 workouts a week.

I know that after the 90 days it isn’t over but I really want you to achieve the best results possible in time for results day in a few weeks.

That means the next 3 weeks need to be spot on!

The workouts will be a little tougher and the meal plans are a little stricter.

But the meal plan still contains loads of tasty meals which you can enjoy and the workouts can still be done in around 30 mins time.

I hope you enjoy the next 3 weeks!

Tutorial 6 – Supplements

In a few minutes you’ll find out:

–    Why we need supplements
–    What supplements to take and what they do
–    Where to get them from




One more thing!

This is in the recipe area but in case you missed it I wanted to share with you this delicious recipe.

It’s great on weekends, feels like a treat but is healthy! Perfect.

The more you enjoy your food on this plan the more likely you are to stick to it.

Chicken Tikka Masala – Serving Size 4
•       400g tinned chopped tomatoes
•       300ml live yoghurt
•       1 cooked tandoori chicken cut into pieces
•       Fresh coriander for garnish
•       2 tbsp coconut oil
•       1 clove garlic, crushed
•       1 red chilli, chopped
•       2 tsp ground cumin
•       2 tsp ground paprika
•       ½ pint chicken stock
1. To make the tikka masala, heat a large frying pan with a lid and melt oil.
2. Add garlic and chilli, stir-fry for 30 secs then stir in cumin, paprika and fry for further 30 secs.
3. Stir in the tomatoes, chicken stock and yoghurt. Reduce the heat and simmer for 5 minutes until slightly thickened.
4. Meanwhile remove all the bones from the chicken pieces and cut into small chunks or shred it.
5. Add to pan, cover and leave to simmer for 10 minutes. Garnish with coriander and serve.
So there we are! Give that a shot, enjoy it and don’t feel guilty.
Just make sure you DON’T have it with chips, loads of rice (have a small portion if you have to), naan bread and a few pints of beer.

After 7 days you are ready to move onto Week 11

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