About Us

Diet Plan

Lean Muscle Building Plan
For Each Of Your Daily meal feel free form Either option provide.

Breakfast
Option 1)
A serving of oats or all bran flakes or wheat blx mixed with one serving Hercules Extreme Isolate Or Hercules Platinum Whey 1 Scoop (35g) with fat free milk
Option 2)
Two slices of rays or whole wheat of loast lopped with fat free cottage cheese and 4 boiled / poached eggs with two yolks removed. l.e Total of 2 yolks.

Mid Morning Snacks
Option 1)
1 serving of of Hercules Extreme Isolate Or Platinum Whey with milk and one small serving of fruit.
Option 2)
1 can water packed tuna and half cup (Approx. 90g cocked weight ) brown or basmati rice or 120g sweet Potato and small green salad.

Lunch
Option 1)
1 large chickens Brest or ostrich fillets, one medium baked sweet potato, one cup of streamed green vegetable
Option 2)
100-150g tuna (water packed) or grilled chicken Brest salad with added fat free cottage cheese.

Mid Afternoon Snacks
Option 1)
1serving of of Hercules Extreme Isolate Or Platinum Whey with milk and one small serving of fruit.
Option 2)
2/3 one small tab of fat free cottage cheese 2-3 plan rise cakes.

Dinner
Option 1)
Omelets made with 4-6 eggs whites and 1 or 2 yolks, topped with onions, mushrooms, tomatoes, pepper etc.
Option 2)
Grilled or baked fish and 1 large serving of streamed green vegetables or a bowl of salad.

Mass Building Plan
For Each Of Your Daily meal feel free form Either option provide.

Breakfast
Large bowl (70 – 100g uncooked weight) of with 1 tubs honey, 1 slices banana, skimmed milk & 30-35g Hercules Pro Mass Gainer Or Pro Size Gainer.

Mid Morning
Serving of Hercules Pro Mass Gainer Or Pro Size Gainer. 1 or 2 pieces of fruits. ( Banana or Apple )

Lunch
Lean steak, chickens breast, or ostrich mine (approx. 200g cocked weight) Large basked potato or sweet potato Green salad or streamed vegetables

Mid Afternoon
150-200g tuna or ostrich mine with 2/3 cocked basmati rice (Approx. 150-180) or pasta or Hercules Pro mass Gainer Or Pro Size Gainer + 1 pices of fruit

Dinner
2/3 cocked basmati rice (Approx. 150-180)Basmati rice or sweet potato. Streamed or sitr fried (non sticky pan and olive oil spray) fish. E.g. salmon or tuna or chicken breast (approx. 200g cocked weight) veggies topped with one tablets omega 3-6-9 or flex seed oil.

Before Bed
1 Serving of Hercules Pro Mass Gainer or Pro Size Gainer with 1 tub naturel peanut butter.

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