DIET PLATFORM Weeks 1-4 The Waz 4 Week Lean & Sculpt Body Programme Part II

DIET PLATFORM Weeks 1-4 

To be successful in adding lean muscle mass whilst losing body fat, precision detail and focus 

needs to be paid to your diet. The essential element to concentrate on is the macro nutrient 

breakdowns to ensure your getting enough protein for muscle growth , carbs for energy and 

fats for vitality. The other key advantage to this approach is that if applied correctly, you can 

nourish your body with the required macro’s within a smaller number of total calories. This will 

assist with body fat loss and at the same time ensuring muscle growth. 

In the 7 day example menu plan in this platform ( which should be repeated for the 4 weeks) 

The calorie intake is based on a 190 Lbs. man with an average calorie target of 2000 but still 

getting 330+g of protein. This is where supplements assist. They ASSIST your diet by 

supplementing deficits from your natural diet and this is where they are most effective. 

Waz Ashayer Select Male Supermodel 

The Waz 4 Week Lean & Sculpt Body 

Programme Part II

Weeks 1-4 

Product 

Waz Ashayer Select Male Supermodel 

MONDAY Protein 100 

AminoPower 

1 scoop in water after cardio 

1 Scoop in water after weights 

1 Scoop after cardio & before bed 

When to take the supplements in this pack 

Extreme Burners 

CreaPower 

TUESDAY Protein 100 

AminoPower 


CreaPower 

WEDNESDAY Protein 100 

2 tabs before cardio | 2 tabs with 

lunch | 2 tabs 25 mins before 

weights 

½ scoop before & after weights 


1 Scoop in water oats pre workout 





weights 


1 scoop in water for breakfast 


FRIDAY Protein 100 

AminoPower 


CreaPower 

SATURDAY Protein 100 

AminoPower 



1 scoop in water oats pre workout 





weights 





lunch | 

AminoPower 

1 Scoop before bed 

CreaPower 



CreaPower 

THURSDAY Protein 100 

AminoPower 


CreaPower 

2 tabs with breakfast | 2 tabs with 


weights 


1 scoop in water for lean & clean 

snack 

1 Scoop in water after eve cardio 



lunch | 2 tabs 25 mins before eve 

cardio 

½ scoop before & after eve cardio 

SUNDAY Protein 100 

AminoPower 


CreaPower 

1 scoop in water for breakfast 





weights 


During weeks 5-7 - Take 3 Dietburn tablets 3 times a day 

on every training day. This will help your body to lose 

more fat from Dietburn’s unique sustained fat burning 

effects…

Post Cardio Breakfast Calories Carb 

s 

Protein 100 + FL Amino Power 10g 125 4 1 25 

Pink salmon (100g canned) 3 egg white scrambled onion 245 0 5 50 

Oats ½ cup 177 29.7 3.2 7.7 

Lean & Clean Snack 1 

Fa 

t 

547 33.7 9.2 82.7 

1 raw fresh salmon fillet with spinach 378 0.8 22.80 42.60 

Protein 

Meal Plan Monday 

Summary : 

2118.15 Calories made up 

67.69% protein (358.45g) 

13.04% carbs (69.05g) 

19.27% Fats (45.35g) 

378 0.8 22.8 42.60 

SCULPTING PROTEIN MEAL 

Bison Fillet Steak with sweet potato 152 9.5 1.8 24.5 

Crab meet (100g canned) 116 0 0 29 

Pre Weights Workout Protein 

Infusion 

268 1 15 53 

Chicken Breast & Broccoli 164 1.1 4.8 29.1 

Fightline Diet – Protein 100 140 4 1 25 

289 5.1 5.8 54.10 

Post Workout Recovery 

Fightline Diet – Protein 100 30g ( within 20 mins ) 140 4 1 25 

Bison Fillet in chili & garlic tortilla wrap 187.6 14 2.8 26.6 

312.60 18 3.8 51.60 

Protein Sculpting Recovery 

M&S Extra large Madagascan Tiger Prawns 2eggwhites scrambled 322 2 2 74 

322 2 2 74 

TOTALS 2118 69 45 358.45


s 


Fillet Steak (150g) 3 egg white scrambled onion 301 0 9 50 

Oats ½ cup 177 29.7 3.2 7.7 


Fa 

t 

603 33.7 13.2 87.7 

Sardines in water with spinach 168 0.8 9.80 19.20 

Protein 

Meal Plan Tuesday 

Summary : 

2230 Calories made up 

55.52% protein (309g) 

29.75% carbs (139g) 

19.55% Fats (48.g) 

168.20 0.8 9.80 19.20 


½ Raw salmon fillet (198g) with sweet potato 271 21 11 22.2 



Infusion 

387 21 11 51.20 

Raw Honey ( 2tea spoons) ½ cup Oats 279.5 53.5 3.5 8.5 


404.50 57.50 4.5 33.50 



Chicken Fillet in chili & garlic tortilla wrap 217 14 5 29 

342 18 6 54 


Canned crab meet 2eggwhites scrambled FAGE 2% Yogurt 324 8 4 64 

324 8 4 64 

TOTALS 2230 139 48. 309

Breakfast Calories Carb 

s 


Lean Cut country Ham (100g) 3 egg white scrambled onion 217 0.2 1.8 50 


Fa 

t 

342 4.2 2.8 75 


Protein 

Meal Plan Wednesday 

Lower carbs as no morning cardio 

Summary : 


74.98% protein (315g) 

3.42% carbs (14.40g) 

21.60% Fats (40.40.g) 

164 1.1 4.8 29.10 


1 Raw salmon fillet (396g ) 3 egg whites scrambled & spinach 486 .8 22.80 69.60 


Infusion 

486 0.8 22.8 69.60 

Bison Fillet with Broccoli 134 1.1 2.6 26.70 


134 1.1 2.6 26.70 


Turkey Rashers grilled ( 4 slices) 194 2 2 42 

319 6 3 67 


Counter Lean Country Ham (200g) with spinach 237 1.2 4 48 

237 1.2 4 48 

TOTALS 1574 13.30 27 318.70


s 

Turkey & Egg White Wrap 241 20.7 2.8 33.3 


Fa 

t 

241 20.7 2.8 33.3 

Protein 100 in water (1scoop) 125 4.0 1.0 25 

Protein 

Meal Plan Thursday 


Summary : 


61.07% protein (259g) 

20.72% carbs (88.04g) 

18.21% Fats (34.39g) 

125 4 1,0 25 


2 grilled chicken breasts in garlic & lemon with 70g Quinoa 550 50.4 11.99 60.19 

Pre CARDIO Workout Protein 

Infusion 

550 50.4 11.9 60.19 

Tuna & Spinach Salad with Balsamic Vinaigrette & feta cheese 254 0.8 12.9 33.70 


254 0.8 12.9 33.70 


Grilled Cod with spinach 79.5 0 0.7 18.3 

204.5 4 1.7 43.30 



324 8 4 64 

TOTALS 1699.6 88 34 259


s 


Fillet Steak (150g) 3 egg white scrambled onion 301 0 9 55 

Oats ½ cup 177 29.7 3.2 7.7 


Fa 

t 

603 33.7 13.2 87.7 


Protein 

Meal Plan Friday 

Summary : 


57.723% protein (317g) 

25.37% carbs (139g) 

16.90% Fats (41.5.g) 

164 1.1 4.4 29.10 


½ Raw salmon fillet (198g) with sweet potato 271 21 11 22.2 



Infusion 

387 21 11 51.20 

Raw Honey ( 2tea spoons) ½ cup Oats 279.5 53.5 3.5 8.5 


404.50 57.50 4.5 33.50 



Bison Fillet in chili & garlic tortilla wrap 187.6 14 2.8 26.6 

312 18 3.8 51.60 



324 8 4 64 

TOTALS 2196 139.3 41 317


s 


Pink salmon (100g canned) 3 egg white scrambled onion 245 0 5 50 


Fa 

t 

370 4 6 75 

1 raw fresh salmon fillet with spinach 378 0.8 22.80 42.60 

Protein 

Meal Plan Saturday 

Summary : 


60.88% protein (285.49g) 

12.40% carbs (58.14g) 

26.72% Fats (55.69g) 

378 0.8 22.8 42.60 


Tuna & Spinach Salad with Balsamic Vinaigrette & feta cheese 254 0.8 12.9 33.70 

Dinner Sculpting Meal 

2 grilled chicken breasts in garlic & lemon with 70g Quinoa 550 50.4 11.99 60.19 


550 50.4 11.9 60.19 

M&S Extra large Madagascan Tiger Prawns 2eggwhites scrambled 322 2 2 74 

322 2 2 74 

TOTALS 1875 58 55 285


s 


Lean Cut country Ham (100g) 3 egg white scrambled onion 217 0.2 1.8 50 


Fa 

t 

342 4.2 2.8 75 

Grilled turkey breast & Spinach 147.80 0.8 2.20 31.20 

Protein 

Meal Plan Sunday 


Summary : 1563 Calories made up 

82.32% protein (321.70) 

3.40% carbs (13.30g) 

14.28% Fats (24.80g) 

147.80 0.8 2.20 31.20 


2 grilled tuna steaks (200g) 3 egg whites scrambled 382 0 9.80 73.60 


Infusion 

383 0 9.80 73.60 

Bison Fillet with Broccoli 134 1.1 2.6 26.70 


134 1.1 2.6 26.70 


Turkey Rashers grilled ( 4 slices) 194 2 2 42 

319 6 3 67 


Counter Lean Country Ham (200g) with spinach 237 1.2 4 48 

237 1.2 4 48 

TOTALS 1563 13.30 24. 321.70

Example of Recipe Plans 

TURKEY & EGG WHITE WRAP 

By Natalie Ellis 

Nutritional Values 

Breakdown for 1 

Wrap Serving 

Cooking Time: 10 minutes 

Total Time: 10 minutes 

Ingredients: 

1 Small wrap (I recommend; weight watchers) 

2 tablespoons of reduce sugar and salt sauce of your choice (optional) 

4 Turkey Rashers (I recommend; Mattessons) 

2 egg whites or 4 tablespoons of “two chicks” egg whites 

1 tablespoon of skimmed milk 

A pinch of freshly ground black pepper 

Calories : 239 

Fat: 2.8g 

Carbohydrate: 20.7g 

Protein: 33.3g 

Preparation: 

Open the wrap, and spread your reduced sugar and salt sauce onto the 

wrap. 

Coat a small nonstick frying pan with a low calorie cooking spray, such 

as “FRY light” (which is 1 Cal per spray). 

Heat the Pan on medium to low heat. 

Then add your turkey rashers, turning them after around 2 minutes 

(cook the turkey rashers around 2-3 minutes on each side) 

Please note: The turkey rashers can also be cooked on a George 

Forman grill. Simply add them to the grill and close. Turning the turkey 

rashers after 2 minutes. Total cooking time 3-4 minutes. 

Once cooked, place the turkey rashers on a side plate and keep warm 

.Now begin to make your egg whites by combining the egg whites, milk 

and black pepper in a small bowl. 

Then coat a small nonstick frying pan with a low calorie cooking spray, 

such as “FRY light” (which is 1 Cal per spray). 

Heat the Pan on medium to low heat. 

Now pour the egg white mixture into the pan allow the egg whites to 

set around the edges of pan. This will be literally a few seconds. 

When the edges set in the pan, lift them gently with a spatula and tip 

the pan to allow the remaining liquid underneath. 

When the egg whites are set, serve them on top of the wrap. 

Now add your cooked turkey rashers on top of the egg, roll it all up 

tight, cutting the wrap in half 

Serve warm and enjoy. 

All Recipes in the Platform are from the 

forthcoming cook book “HighVoltBody Lean & 

Sculpt Cook Book” 

by Natalie Ellis

DIET PLATFORM Weeks 1-4 The Waz 4 Week Lean & Sculpt Body Programme Part II

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