30 DAY CHALLENGE
                     MEAL PLAN GUIDE                                       
                                                                          )
                                                                          S
                                                                          E
                                                                          I
                                                                          R
                                                                          O
                    FEMALE WEIGHT LOSS (1600 CALORIES)                    L
                                                                          A
                                                                          0 C
                                                                          0
                                                                          6
                                                                          2
                                                                          N (
                                                                          I
                                                                          A
                                                                          E G
                                                                          L
                                                                          C
                                                                          S
                                                                          U
                                                                          N M
                                                                          A
                                                                          E
                                                                          L
                                                                           
                                                                          E
                                                                          G
                                                                          N
                                                                          E
                                                                          L
                                                                          L
                                                                          A
                                                                          H
                                                                          Y C
                                                                          A
                                                                          0 D
                                                                          3
         30 DAY DIET 
         TIPS AND GUIDELINES
         •   Eat all meals each day                                    •    Make sure you weigh all of your food. 
         •   Spread your meals out, a 3hr - 4hr gap                    •    All meats, rice and sweet potato are 
             between each meal                                             weighed cooked
         •   Drink plenty of water – 3L Minimum.                       •    Cook meats with a small amount of 
         •   You can add on seasoning to your meat                         Olive oil or Spray Olive Oil.
             (no carb).                                                •    Don’t skip meals. 
         •   To optimise fat loss, try to do cardio                    •    You can add in black coffee – no sugar                        )
             fasted (first thing upon waking). 30mins                      (Equal and Splenda allowed)                                    S
                                                                                                                                          E
                                                                                                                                          I
             is required, reason being this will be the                •   You can add in frank hot sauce, sugar                          R
                                                                                                                                          O
             perfect time to optimise a fat burning                        free cordial (cottees), taco seasoning,                        L
             effect and give the metabolism a kick                                                                                        A
             start for the day. If you can’t commit to                     salsa (old El Paso), 1tbs American                             0 C
                                                                           mustard (Heinz brand), Pepsi Max or                            0
             fasted cardio find some time during the                                                                                      6
                                                                           Coke Zero (2 per day)                                          1
             day to complete your cardio session.                                                                                         S (
                                                                       •   Fat Burner recommended (if desired)                            S
         •   Be prepared! Meaning have your food                           OxyShred                                                       O
             and supplementation ready for the day,                                                                                       T L
             this will ensure that you will be on track                •   Pre workout recommended (if desired)                           H
                                                                                                                                          G
                                                                                                                                          I
             to achieve your goals daily. You also have                    RP Max                                                         E
             the option to pre-order custom meals                                                                                         E W
             from Nutrition Station they can organise                                                                                     L
                                                                                                                                          A
             your meals to match your meal plan.                                                                                          M
                                                                                                                                          E
                                                                                                                                          F
         •   When heading out to social events the                                                                                         
                                                                                                                                          E
             best way to stay on track is pick a meal                                                                                     G
                                                                                                                                          N
             that would best fit your meal plan. Look                                                                                     E
                                                                                                                                          L
             at the menu online prior so you are                                                                                          L
                                                                                                                                          A
             organized.                                                                                                                   H
                                                                                                                                          Y C
                                                                                                                                          A
                                                                                                                                          0 D
                                                                                                                                          3
         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.  
              FEMALE WEIGHT LOSS (1600 CALORIES)
                              WHAT TO EAT                     ALTERNATIVE OPTIONS/NOTES
                 MEAL 1       Option 1                        Option 2
                              2x Whole Eggs                   Breakfast Shake 
                              2x Helgas Multigrain or Rye     1x WPI Scoop
                              toast                           1x Weet-bix biscuit 
                              50g Salad                       100g Fresh or frozen mixed berries 
                              (Spinach,Tomato, Onion &        250ml Almond breeze almond milk
                              Capsicum)                       5g Honey
                              1x Green Tea with Lemon
                 MEAL 2       Option 1                        Option 2
                              Banana Smoothie                 1 Can of tuna 
                              1 WPI Shake                     3x Cruskits
                              ½ Banana                        60g Avocado
                              30g Almonds Butter              60g Tomato 
                              10g Honey                       60g Cucumber
                                                              Salt & pepper   
                 MEAL 3       Option 1                        Option 2                                Lean Meat Options are:                     )
                              120g Lean Meat                  Chicken Salad                           •  Chicken Breast                          S
                              80g Basmati Rice                120g Chicken breast                     •  Turkey Breast                           E
                                                                                                      •  White Fish or Tuna                      I
                              1/2 Avocado or 10g Whole        100g Any type lettuce                                                              R
                              egg mayo (praise)               100g Cucumber                           •  Lean Beef/Chicken Mince                 O
                                                                                                      Rice weighed cooked                        L
                              100g Salad/Green Veg            100g Tomato                                                                        A
                                                              100g Sweet corn                                                                    0 C
                                                              60g Avocado                                                                        0
                                                              40ml Fat free italian dressing (praise)                                            6
                                                                                                                                                 1
                                                                                                                                                 S (
                 MEAL 4       Option 1                        Option 2                                                                           S
                              Cob                             1x Back to basic                                                                   O
                              Sweet Chilli or Sea Salt Pop’d  Veggie crackers                                                                    T L
                              Chips                                                                                                              H
                                                                                                                                                 G
                              45g                                                                                                                I
                                                                                                                                                 E
                 MEAL 5       Option 1                        Option 2                                Lean Meat Options are:                     E W
                              120g Lean Meat                  Cauliflower Stir fry                    •  Chicken Breast                          L
                              80g Sweet Potato                Cooked  in separate pans - mix          •  Turkey Breast                           A
                              100g Salad/Green Veg            together at the end                     •  White Fish or Tuna                      M
                                                              Pan 1 - 140g Chicken thigh RAW          •  Lean Beef/Chicken Mince                 E
                                                                                                                                                 F
                                                                                                      Rice weighed cooked                         
                                                              Sprinkle all purpose seasoning                                                     E
                                                              Pan 2 - 150g Grated cauliflower or pre                                             G
                                                              made                                                                               N
                                                                                                                                                 E
                                                              150g Frozen stir fry vegetables                                                    L
                                                              50g Brown onion                                                                    L
                                                                                                                                                 A
                                                              2 Tbsp of soy sauce                                                                H
                                                              Sprinkle of chilli flakes (optional)                                               Y C
                                                                                                                                                 A
                 MEAL 6       1 YoPro Frozen Dessert          Yo Pro Yoghurt any flavour                                                         0 D
                              Sold at Coles                                                                                                      3
              *Greens/salad options (100g-150g) - Broccoli, Asparagus, Cauliflower, 
              Spinach, Cucumber, Lettuce, Tomato, Onion, Capsicum.