PROGRAM STRUCTURE & INTEGRATION

20-WEEK TRAINING CYCLE

This program is designed to run for 20 weeks using the following structure:

Weeks 1-6: Cycle 1 (Weeks 1-5 training, Week 6 deload)
Weeks 7-12: Cycle 2 (Weeks 7-11 training, Week 12 deload)
Weeks 13-18: Cycle 3 (Weeks 13-17 training, Week 18 deload)
Weeks 19-20: Final Testing & Transition

Each 6-week cycle alternates between Week A and Week B:

• Week 1 (A), Week 2 (B), Week 3 (A), Week 4 (B), Week 5 (A), Week 6 (Deload)
• Repeat pattern for next cycle with increased baseline weights

After 20 weeks, transition to the Guardian Tape Endura Prime to convert your new strength into sustainable work capacity.

FORCE PROTOCOL — CARDIO INTEGRATION
GOAL
Maintain and gently advance your aerobic base while building strength and muscle. This keeps recovery high between sets and sessions, without dragging down lower-body performance.
This follows the Run Ready principle of most work easy, a small amount hard, and the MRF structure of 1 endurance exposure + 1 interval exposure, while respecting the heavy lifting volume inside Force Protocol.

CARDIO RULES
2–3 total cardio sessions per week (including Day 6 conditioning)
Keep most work Z2 (conversational pace, nose breathing)
Only 1 high-intensity exposure per week (Z4–Z5)
Deload weeks: Z2 only (no Z4–Z5)
If legs feel beat up, choose assault bike / row / ski / Swim instead of running.

WEEKLY CARDIO SLOTS (EASY TO PLACE)
SESSION 1 — HEART RATE RUN (Z2)
WHEN: After DAY 2 or DAY 4 (upper days)
WORK: 25–35 minutes @ Z2 (steady, nose breathing)
OPTIONS: Easy jog, Swim, assault bike, row
SESSION 2 — LONG SLOW DISTANCE (Z2)
WHEN: DAY 5 (swap in place of skipping if needed), OR separate later that day
WORK: 35–55 minutes @ Z2
OPTIONS: Easy run/walk, light ruck, assault bike, row
NOTE: If you keep the Day 5 skipping, cap it at a smooth pace and treat it as Z2.
SESSION 3 — INTERVALS (Z4–Z5)
WHEN: DAY 6 — POWER & CONDITIONING
Use the existing menu, but run it with a zone target and controlled volume:
Pick ONE:
Row Erg: 5 rounds of 500m hard (Z5), 2:00 easy between
Ski Erg: 6 rounds of 250m hard (Z5), 90 sec easy between
Assault bike: 10 minutes @ Z4 (hard, sustainable, not a death sprint)
Hill Sprints (run): 8–10 rounds of 20–30 sec hard uphill (Z5), walk-down recovery
CAP: Keep total “hard work” to 8–15 minutes. One quality hit per week is enough alongside heavy squats and hinges.

PROGRESSION (MATCHES FORCE PROTOCOL CYCLES)
Weeks 1–5:
Add +5 minutes to Session 2 every 2 weeks (cap 55 minutes)
Add +1 interval rep every 2 weeks (or slightly raise pace)
Keep Session 1 steady and easy
Week 6 (Deload):
Session 1: 20–30 minutes Z2
Session 2: 30–40 minutes Z2
No intervals
Repeat this pattern for Cycles 2 and 3.

WHY IT WORKS
Z2 work builds the aerobic machinery that supports long training weeks: more capillaries, more mitochondrial output, and quicker clearance of fatigue byproducts. A single weekly Z4–Z5 exposure maintains speed, threshold tolerance, and conditioning capacity without turning Force Protocol into a hybrid grind. Most importantly: intensity is limited, and it’s placed where the program already expects conditioning stress (Day 6).

WEEK 0 - BASELINE TESTING

Purpose: Establish starting maxes for progressive overload tracking

DAY 1 - LOWER BODY TESTING

WARMUP 15 minutes progressive warmup Empty bar, 50%, 70%, 85% of estimated max

TESTING PROTOCOL A. Pause Back Squat - Work up to 3RM

• Rest: 3-5 minutes between attempts
• Record weight for 3 clean reps with 1 second pause
• Calculate training max: 3RM x 0.9 = Working Max

B. Stiff Leg Deficit Romanian Deadlift - Work up to 5RM

• Rest: 3-5 minutes between attempts
• Record weight for 5 reps with 2 second pause at bottom
• Calculate training max: 5RM x 0.85 = Working Max

ACCESSORY WORK (Light - 40% normal volume) Leg Extension: 2 sets x 12 reps @ RIR 4 Calf Raises: 2 sets x 15 reps @ RIR 4

DAY 2 - REST

DAY 3 - UPPER BODY TESTING (PUSH)

WARMUP 15 minutes progressive warmup Band work, shoulder mobility, light pressing

TESTING PROTOCOL A. 3s Pause Incline Bench Press - Work up to 3RM

• Rest: 3-5 minutes between attempts
• Record weight for 3 reps with 3 second pause
• Calculate training max: 3RM x 0.9 = Working Max

B. Overhead Press - Work up to 5RM

• Rest: 3-5 minutes between attempts
• Record weight for 5 strict reps
• Calculate training max: 5RM x 0.85 = Working Max

ACCESSORY WORK (Light - 40% normal volume) Weighted Dips: 2 sets x 10 reps @ RIR 4 Lateral Lu Raises: 2 sets x 12 reps @ RIR 4

DAY 4 - REST

DAY 5 - UPPER BODY TESTING (PULL)

WARMUP 15 minutes progressive warmup Band pull-aparts, scapular work, light rows

TESTING PROTOCOL A. Deficit Pendlay Row (1s Pause) - Work up to 3RM

• Rest: 3-5 minutes between attempts
• Record weight for 3 reps with 1 second pause
• Calculate training max: 3RM x 0.9 = Working Max

B. Weighted Pull-ups (1s Pause) - Max reps at bodyweight OR 3RM weighted

• Rest: 3-5 minutes between attempts
• If bodyweight: Record max reps
• If weighted: Record 3RM weight
• Calculate training max accordingly

ACCESSORY WORK (Light - 40% normal volume) Face Pulls: 2 sets x 15 reps @ RIR 4 Bicep Curls: 2 sets x 12 reps @ RIR 4

DAY 6-7 - REST

NOTES FOR WEEK 0:

• Conservative approach - stop 1 rep before absolute failure
• Form must be perfect - no counting ugly reps
• These numbers determine your working weights for the next 6 weeks
• Enter all data into MXD app for tracking

DELOAD/TESTING WEEKS (WEEKS 6, 12, 18)

Purpose: Test progress, recover, prepare for next cycle

STRUCTURE FOR EACH DELOAD WEEK

DAY 1 - LOWER RETEST

WARMUP 10 minutes light cardio and mobility

TESTING A. Pause Back Squat (or variation you've been using) - 3RM Test

• Progressive warmup to working weight
• Attempt to exceed previous 3RM
• Rest: 5 minutes between attempts

B. Stiff Leg Deficit Romanian Deadlift - 5RM Test

• Attempt to exceed previous 5RM
• Rest: 5 minutes between attempts

RECOVERY WORK (25% normal volume) Walking Lunges: 2 sets x 10 per leg @ 50% working weight Calf Raises: 2 sets x 15 reps @ bodyweight Core: Roman Chair Situps 2 sets x 15 reps

DAY 2 - UPPER PUSH RETEST

WARMUP 10 minutes band work and mobility

TESTING A. 3s Pause Incline Bench (or variation) - 3RM Test

• Attempt to exceed previous 3RM
• Rest: 5 minutes between attempts

B. Overhead Press - 5RM Test

• Attempt to exceed previous 5RM
• Rest: 5 minutes between attempts

RECOVERY WORK (25% normal volume) Dips: 2 sets x 8 reps @ bodyweight or light weight Face Pulls: 2 sets x 15 reps @ light weight Band Pull-Aparts: 2 sets x 20 reps

DAY 3 - REST

DAY 4 - UPPER PULL RETEST

WARMUP 10 minutes scapular work and mobility

TESTING A. Deficit Pendlay Row - 3RM Test

• Attempt to exceed previous 3RM
• Rest: 5 minutes between attempts

B. Weighted Pull-ups - Retest max reps or 3RM weighted

• Match protocol from baseline
• Rest: 5 minutes between attempts

RECOVERY WORK (25% normal volume) Face Pulls: 2 sets x 15 reps Bicep Curls: 2 sets x 12 reps @ light weight Forearm Curls: 2 sets x 20 reps

DAY 5 - LIGHT CONDITIONING ONLY

Skipping: 3 rounds x 2 minutes on, 1 minute rest

Mobility Circuit: 2 rounds

• Hip Flexor Raises: 15 per leg
• Band Pull-Aparts: 20 reps
• Neck Curls: 15 reps
• Neck Extension: 15 reps

DAY 6 - OPTIONAL LIGHT POWER WORK

ONLY if feeling fully recovered

Push Press: 3 sets x 3 reps @ 60% of 5RM Hanging High Pull: 3 sets x 3 reps @ 60% of working weight Rest: 2 minutes

Light sled drag: 2 sets x 30m @ easy weight

DAY 7 - FULL REST

WEEKS 19-20 - FINAL TESTING & TRANSITION

Purpose: Benchmark all progress, prepare for Endura Prime phase

WEEK 19 - COMPREHENSIVE TESTING

DAY 1 - LOWER MAXIMAL TESTING

All main lower lifts - work up to new 3RM or 5RM Record all data for comparison to baseline Celebrate progress

DAY 2 - REST

DAY 3 - UPPER PUSH MAXIMAL TESTING

All main pressing movements Record all data

DAY 4 - REST

DAY 5 - UPPER PULL MAXIMAL TESTING

All main pulling movements Record all data

DAY 6 - WORK CAPACITY TEST

Row Erg: Max distance in 10 minutes Assault bike: Max calories in 10 minutes OR Ski Erg: Max distance in 8 minutes

DAY 7 - REST

WEEK 20 - ACTIVE RECOVERY & TRANSITION

Purpose: Full recovery before Endura Prime program

ENTIRE WEEK:

• Daily walking 20-30 minutes
• Daily mobility work 10 minutes
• Light stretching
• Focus on sleep and nutrition
• Continue using mouth tape nightly
• Plan your Endura Prime start date
• Review your 20-week progress in MXD app
• Take progress photos
• Reflect on wins

RECORDING YOUR PROGRESS

BASELINE (WEEK 0) VS FINAL (WEEK 19)

Track these numbers:

LOWER BODY

• Pause Back Squat 3RM: __ → __
• Romanian Deadlift 5RM: __ → __
• Total improvement: ___

UPPER PUSH

• Incline Bench 3RM: __ → __
• Overhead Press 5RM: __ → __
• Total improvement: ___

UPPER PULL

• Pendlay Row 3RM: __ → __
• Weighted Pull-up (reps or 3RM): __ → __
• Total improvement: ___

BODY COMPOSITION

• Bodyweight: __ → __
• Measurements (optional): Chest __ Waist _ Arms _ Legs __

WORK CAPACITY

• 10min Row distance: __ → __

Expected Progress Over 20 Weeks:

• Main lifts: 15-25% strength increase
• Bodyweight: +2-4kg lean mass gain
• Work capacity: 10-15% improvement

PROGRESSION BETWEEN TEST CYCLES

After each deload/test week, increase training maxes:

IF YOUR 3RM IMPROVED:

• New Training Max = New 3RM x 0.9
• Use this for next 6-week cycle

IF YOUR 3RM STAYED SAME:

• Keep same training max
• Focus on increasing rep quality and bar speed
• Check recovery, sleep, nutrition

IF YOUR 3RM DECREASED:

• Reduce training max by 5%
• Assess recovery protocols
• May need extra deload week

GOLDEN RULE: Only increase training maxes if you hit new PRs with PERFECT form. Ugly reps don't count.

TESTING DAY PROTOCOLS

WARMUP STRUCTURE:

• 5 min light cardio
• 5 min dynamic stretching
• Empty bar x 10 reps
• 50% x 5 reps
• 70% x 3 reps
• 85% x 1 rep
• 95% x 1 rep (optional)
• TEST ATTEMPT

TESTING MINDSET:

• Use nose breathing only during warmup
• Apply nose strip if needed during working sets
• Controlled aggression - not reckless
• Film your lifts if possible
• Log everything in MXD app immediately

SAFETY:

• Always have spotter for pressing movements
• Use safety bars for squats if available
• Stop at first sign of form breakdown
• When in doubt, stop one rep early

Endura Prime

16-Week Work Capacity Development for Hybrid Athletes

PROGRAM STRUCTURE & INTEGRATION

16-WEEK TRAINING CYCLE

This program is designed to run for 16 weeks using the following structure:

Weeks 1-5: Cycle 1 (Foundation - build work capacity base)
Week 6: Deload/Testing
Weeks 7-11: Cycle 2 (Development - increase density)
Week 12: Deload/Testing
Weeks 13-15: Cycle 3 (Peaking - maximum capacity)
Week 16: Final Testing & Transition

Each cycle alternates between Week A and Week B:

• Weeks 1-5: A, B, A, B, A pattern
• Week 6: Deload/Testing
• Repeat pattern for next cycle with progressive increases

After 16 weeks, cycle back to Oxygen Edge Blueprint to rebuild your aerobic base, then return to Force Protocol for another strength-building phase. This creates a complete annual training cycle.

ENDURA PRIME — CARDIO INTEGRATION
GOAL
Endura Prime already creates major cardiovascular load through high-rep blocks, circuits, short rest, and work capacity challenges. The cardio add-on here is designed to increase aerobic capacity and recovery, while keeping high-intensity exposure controlled so you don’t bury your legs.
This follows the same logic seen in high-level tactical programs: easy base work + a small dose of intensity, but with extra caution because Endura Prime is already metabolically heavy.

CARDIO RULES
Default: 2 cardio sessions per week
Z2 is the priority (nose breathing, conversational pace)
Only 0–1 extra interval session per week (because Day 4 already has a capacity challenge)
Weeks 6 and 12: Z2 only (deload/testing weeks)

WEEKLY CARDIO SLOTS (ADD, DON’T COMPETE)
SESSION 1 — Z2 BASE (STANDARDISE DAY 3)
WHEN: DAY 3 — ACTIVE RECOVERY & MOBILITY
WORK: 30–45 minutes @ Z2 (nose breathing only)
OPTIONS: Assault bike, easy jog, row, swim
PROGRESSION:
Weeks 1–5: start 30 minutes → build to 45 minutes
Weeks 7–11: hold 45 minutes
Weeks 13–15: hold 30–40 minutes (protect recovery while peaking)

SESSION 2 — RUN (OPTIONAL, 1×/WEEK MAX)
Only add this if sleep, appetite, and soreness are stable.
WHEN (BEST FIT): After DAY 2 (upper day), OR after DAY 6 (upper day)
Pick ONE option:
Option A — TEMPO (Z3–Z4 CONTROLLED)
10 minutes easy warmup
12–20 minutes steady hard (no redlining)
5–10 minutes easy cooldown
Option B — INTERVALS (Z4)
10 minutes easy warmup
6–8 rounds: 1:00 hard / 1:30 easy
Easy cooldown
Option C — HILLS (LOW IMPACT, HIGH RETURN)
8 rounds of 20–30 sec hard uphill
Walk-down recovery
Stop 1–2 reps early if form fades
IMPORTANT TRADE-OFF: If you do Session 2, keep Day 4 “Work Capacity Challenge” at a controlled effort (avoid max-out behaviour).

WHY IT WORKS
Z2 on Day 3 drives recovery and aerobic development without adding joint stress. One optional weekly run session keeps running economy, threshold tolerance, and high-end output alive, but the volume is capped so Endura Prime can still do its main job: converting strength into sustainable work capacity. The trade-off rule (don’t max out Day 4 if you added intensity) keeps fatigue predictable and progress consistent.

PROGRAM STRUCTURE

6 Days Per Week: 4 Muscle Endurance + 1 Active Recovery + 1 Full Body Circuit + 1 Full Rest
Alternating A Week and B Week
Session Length: 60-75 Minutes
Rest Periods: Main Work 60-90sec, Circuits 30-45sec, Active Recovery minimal

PROGRESSION

Cycle 1 (Weeks 1-5): Foundation

• Week 1 (A): Establish baseline - 15-20 reps, 90 sec rest
• Week 2 (B): Match reps, reduce rest to 75 sec
• Week 3 (A): Increase to 18-22 reps, 75 sec rest
• Week 4 (B): Match reps, reduce rest to 60 sec
• Week 5 (A): Increase to 20-25 reps, 60 sec rest
• Week 6: Deload/Testing

Cycle 2 (Weeks 7-11): Development

• Progress from 20-25 reps to 25-30 reps
• Maintain 60 sec rest, increase rounds in circuits
• Add complexity to movements

Cycle 3 (Weeks 13-15): Peaking

• Max rep sets (AMRAP in time windows)
• 45-60 sec rest periods
• Maximum circuit density

TEMPO FORMAT
Eccentric-Pause-Concentric-TopPause
Example: 2-1-1-0 = 2sec down, 1sec pause, 1sec up, no pause at top

REST PERIODS
Strength-Endurance Main Work: 60-90 seconds
Circuits: 30-45 seconds between exercises, 60-90 seconds between rounds
Active Recovery: Minimal rest, focus on movement quality

WEIGHT SELECTION
Use 50-60% of your Force Protocol working maxes for main lifts
If you didn't complete Force Protocol, use weights that allow you to complete all reps with RIR 2-3
Circuits use moderate weights - you should finish each round strong

EXERCISE OPTIONS
Use exercise options in parentheses based on equipment, preference, or injury management
Maintain consistency within each cycle

DROP SETS
When noted, complete working reps, reduce weight by percentage listed, continue immediately
Rest 10-15 seconds max between drops

CIRCUITS
Complete all exercises in circuit before resting
Rest times listed are after final exercise in circuit
Maintain steady pace, don't sprint early rounds

WORK CAPACITY FOCUS
The goal is sustained output, not peak intensity
Track total reps per session
Focus on maintaining quality through fatigue

RECOVERY
Day 7: Complete rest
Sleep: 7-9 hours minimum
Nutrition: Maintain slight surplus or maintenance calories
Hydration: Critical for high-rep work

DELOAD WEEKS
Every 6th week reduce volume by 50%
Maintain intensity at 60-70%
Focus on testing work capacity

Purpose: Establish baseline work capacity metrics for progressive tracking

DAY 1 - LOWER BODY CAPACITY TEST

WARMUP
15 minutes progressive warmup
Mobility work, light cardio

TEST 1: Max Rep Squat Test
Pause Back Squats @ 50% of Force Protocol 1RM
Max reps in 3 minutes
Record total reps

TEST 2: Loaded Carry Test
Farmer Carry @ bodyweight % (50kg for 100kg person)
Max distance without stopping
Record distance in meters

TEST 3: Work Capacity Circuit
AMRAP 10 minutes:

• 15 Bodyweight Squats
• 12 Walking Lunges per leg
• 20 Calf Raises

Record total rounds + reps

LIGHT ACCESSORY
Leg Extension: 2 sets x 15 @ RIR 4
Roman Chair Situps: 2 sets x 20

DAY 2 - REST

DAY 3 - UPPER BODY CAPACITY TEST

WARMUP
15 minutes progressive warmup
Band work, shoulder mobility

TEST 1: Max Rep Bench Test
Incline Bench Press @ 50% of Force Protocol 1RM
Max reps in 3 minutes
Record total reps

TEST 2: Max Rep Pull Test
Pull-ups (bodyweight) OR Lat Pulldowns @ 70% bodyweight
Max reps in 3 minutes
Record total reps

TEST 3: Push Endurance Test
Max Elevated Pushups in 5 minutes
Rest as needed, record total reps

LIGHT ACCESSORY
Face Pulls: 2 sets x 20 @ RIR 4
Band Pull-Aparts: 2 sets x 25

DAY 4 - REST

DAY 5 - CONDITIONING CAPACITY TEST

WARMUP
10 minutes light cardio

TEST 1: Row Capacity
Max distance Row Erg in 10 minutes
Record total meters

TEST 2: Weighted Run
1.6km / 1 mile weighted run (5-10kg vest or dumbbells)
Record time

TEST 3: Recovery Test
30-second all-out Assault bike or sprint
Measure heart rate immediately after
Measure heart rate at 1min, 3min, 5min, 10min recovery
Record recovery curve

DAY 6-7 - REST

NOTES FOR WEEK 0:

• Don't go to absolute failure - leave 1-2 reps in reserve on strength tests
• Focus on form quality even when fatigued
• Record ALL data in MXD app for tracking
• These numbers establish your starting point
• Take bodyweight and measurements

Purpose: Test progress, recover, prepare for next cycle

STRUCTURE FOR EACH DELOAD WEEK

DAY 1 - LOWER CAPACITY RETEST

WARMUP
10 minutes light cardio and mobility

TESTING

A. Max Rep Squat Test
Pause Back Squats @ 50% of Force Protocol 1RM
Max reps in 3 minutes
Attempt to exceed previous test

B. Loaded Carry Test
Farmer Carry @ same weight as baseline
Max distance without stopping
Attempt to exceed previous distance

LIGHT WORK (50% normal volume)
Walking Lunges: 2 sets x 15 per leg @ easy weight
Calf Raises: 2 sets x 20 @ bodyweight
Stretching: 10 minutes

DAY 2 - UPPER CAPACITY RETEST

WARMUP
10 minutes band work and mobility

TESTING

A. Max Rep Bench Test
Incline Bench Press @ 50% of Force Protocol 1RM
Max reps in 3 minutes
Attempt to exceed previous test

B. Max Rep Pull Test
Pull-ups or Lat Pulldowns @ same weight as baseline
Max reps in 3 minutes
Attempt to exceed previous test

LIGHT WORK (50% normal volume)
Pushups: 2 sets x 15 @ bodyweight
Face Pulls: 2 sets x 20 @ light weight
Band Pull-Aparts: 2 sets x 25

DAY 3 - ACTIVE RECOVERY

Light skipping: 3 rounds x 2 minutes on, 1 minute rest

Mobility Circuit: 2 rounds

• Hip Flexor Raises: 15 per leg
• Band Pull-Aparts: 25 reps
• Neck work: 15 reps each direction
• Stretching: 15 minutes

DAY 4 - CONDITIONING RETEST

WARMUP
10 minutes light prep

TESTING

A. Row Capacity Test
Max distance Row Erg in 10 minutes
Attempt to exceed previous distance

B. Work Capacity Circuit
AMRAP 10 minutes (same circuit as baseline):

• 15 Bodyweight Squats
• 12 Walking Lunges per leg
• 20 Calf Raises

Attempt to exceed previous rounds

DAY 5-7 - REST

Complete rest
Focus on sleep, nutrition, recovery
Use mouth tape nightly
Review progress in MXD app

Purpose: Benchmark all progress, prepare to cycle back to Oxygen Edge

WEEK 15 - COMPREHENSIVE CAPACITY TESTING

DAY 1 - LOWER MAXIMAL CAPACITY

All lower body tests from baseline

• Max rep squat @ 50% 1RM (3 minutes)
• Loaded carry max distance
• Lower body circuit AMRAP

Record all data, celebrate progress

DAY 2 - REST

DAY 3 - UPPER MAXIMAL CAPACITY

All upper body tests from baseline

• Max rep bench @ 50% 1RM (3 minutes)
• Max rep pulls (3 minutes)
• Max pushups (5 minutes)

Record all data

DAY 4 - REST

DAY 5 - CONDITIONING MAXIMAL CAPACITY

All conditioning tests from baseline

• Row Erg 10-minute max distance
• 1.6km / 1-mile weighted run for time
• Heart rate recovery test

Record all data

DAY 6 - FULL BODY CHALLENGE

Choose one comprehensive test:

Option 1: "Capacity Gauntlet"
For time:

• 100 Squats
• 75 Pushups
• 50 Pull-ups
• 40m Farmer Carry x 5
• 1000m Row

Option 2: "Endurance Ladder"
AMRAP 30 minutes:

• 10 Squats
• 10 Pushups
• 10 Pull-ups
• 200m Run

Record total rounds

DAY 7 - REST

WEEK 16 - ACTIVE RECOVERY & TRANSITION

Purpose: Full recovery before cycling back to Oxygen Edge

ENTIRE WEEK:

• Daily walking 30 minutes
• Daily mobility work 15 minutes
• Light stretching sessions
• Focus on sleep and nutrition
• Continue using mouth tape nightly
• Plan your Oxygen Edge restart date
• Review your 16-week progress in MXD app
• Take progress photos and measurements
• Reflect on capacity gains
• Prepare mentally for aerobic base-building phase

BASELINE (WEEK 0) VS FINAL (WEEK 15)

Track these numbers:

LOWER BODY CAPACITY

• Max rep squats (3min @ 50% 1RM): __ → __
• Farmer carry max distance: __ m → __ m
• Lower circuit total rounds: __ → __

UPPER BODY CAPACITY

• Max rep bench (3min @ 50% 1RM): __ → __
• Max rep pulls (3min): __ → __
• Max pushups (5min): __ → __

CONDITIONING CAPACITY

• Row Erg 10min distance: __ m → __ m
• 1.6km / 1-mile weighted run time: __ → __
• Heart rate recovery (10min mark): __ bpm → __ bpm

BODY COMPOSITION

• Bodyweight: __ → __
• Measurements (optional): Chest __ Waist _ Arms _ Legs __

Expected Progress Over 16 Weeks:

• Max rep tests: 25-40% increase
• Loaded carry distance: 30-50% increase
• Circuit capacity: 30-40% more rounds
• Conditioning tests: 15-25% improvement
• Heart rate recovery: Faster return to baseline

After each deload/test week (6, 12), adjust training:

IF YOUR CAPACITY IMPROVED 20%+:

• Increase working weights by 5%
• Reduce rest periods by 10-15 seconds
• Add 1-2 reps to target ranges
• Increase circuit rounds by 1

IF YOUR CAPACITY IMPROVED 10-20%:

• Maintain working weights
• Reduce rest by 5-10 seconds
• Maintain rep ranges
• Focus on movement quality under fatigue

IF YOUR CAPACITY IMPROVED \<10%:

• Check recovery protocols
• Ensure adequate sleep (7-9 hours)
• Review nutrition (sufficient calories and protein)
• May need additional Day 3 active recovery
• Consider stress management

GOLDEN RULE:
Only increase workload if you're recovering well. Quality reps under fatigue > sloppy reps at higher volume.

WARMUP STRUCTURE:

• 10 min progressive cardio
• 5 min dynamic stretching
• Movement-specific warmup:
• For max rep tests: 10 reps @ 30%, 8 reps @ 40%, 5 reps @ 50%
• For conditioning: Gradually build to working pace
• TEST ATTEMPT

TESTING MINDSET:

• Use nose breathing during warmup
• Apply nose strip during working sets
• Controlled effort - pace yourself intelligently
• Track breathing rate and heart rate if possible
• Log everything in MXD app immediately

PACING STRATEGY:

• First minute: Establish rhythm (don't sprint out)
• Middle portion: Maintain steady output
• Final minute: Empty the tank
• Better to finish strong than fade early

SAFETY:

• Have spotter for loaded movements
• Stop if form breaks down significantly
• Fatigue is expected, injury is not
• When in doubt, stop one rep early

High Reps Build Muscle Endurance

The 15-30 rep ranges aren't arbitrary - they target slow-twitch muscle fibers that resist fatigue. Force Protocol built your fast-twitch explosive strength. Endura Prime teaches those same muscles to work repeatedly without failing. This is the difference between a single heavy deadlift and carrying comrades up four flights of stairs. The adaptation happens at the cellular level: more mitochondria (your muscles' power plants), better capillary networks (more oxygen delivery), and improved lactate buffering (clear waste products faster). You're not just getting stronger muscles - you're building muscles that can sustain their strength.

Short Rest Periods Train Work Capacity

The 45-90 second rest periods force your body to work before it's fully recovered. This creates metabolic stress that drives specific adaptations. Your cardiovascular system learns to deliver oxygen more efficiently. Your muscles learn to clear lactate faster. Your nervous system learns to recruit motor units even when fatigued. This is where endurance is actually built - not in the easy reps, but in the ones where your body wants to quit but doesn't. Professional fighters use this exact approach because you can't choose when your opponent will pressure you. You need to perform when tired.

Circuits Maximize Time Efficiency

Pairing multiple exercises back-to-back isn't just about cramming more work into less time - it's about teaching your body to transition between different movement patterns while fatigued. This builds what's called "local muscular endurance" in your individual muscle groups while simultaneously developing "systemic endurance" in your cardiovascular system. The result: you can sustain high output across multiple domains simultaneously. This is functional fitness that transfers to real life, sport, and any situation requiring sustained effort.

Work Capacity Compounds Your Other Training

Everything you built in Force Protocol becomes more useful with work capacity. Stronger muscles that can't work for extended periods are like a sports car that runs out of gas in five minutes. Endura Prime ensures your strength is deployable. Better work capacity means:

• More quality reps in future strength training
• Faster recovery between sets
• Ability to maintain technique when fatigued
• Reduced injury risk (fatigue breaks form, endurance preserves it)
• Transfer to endurance sports (running, cycling, swimming)

Loaded Carries Build Real-World Strength

Farmer carries and weighted movements aren't flashy, but they're devastatingly effective. They build grip endurance, core stability under load, and teach you to maintain posture when carrying weight - exactly what you need for any practical application of strength. Your hands, forearms, and core become fatigued before your legs, which forces the stabilizing muscles to adapt. This creates anti-fragility: strength that works in imperfect conditions.

Progressive Overload Still Applies

Just like Force Protocol progressively increased weight, Endura Prime progressively increases density: more reps, shorter rest, more rounds, or combinations of all three. Your body adapts specifically to the demands you place on it. Week 1's "challenging" becomes Week 8's warmup. This is measurable, trackable progress that builds confidence alongside capacity.

Recovery Between Cycles Prevents Burnout

You can't build indefinitely without recovery. The deload weeks aren't a weakness - they're when adaptation actually happens. The stimulus for growth occurs during training. The growth itself happens during recovery. Skip the deloads and you accumulate fatigue faster than you build capacity. Respect them and you'll see consistent progress across all 16 weeks.

This program works synergistically with the Guardian Tape Trident System:

Mouth Tape for Recovery

High-rep training creates significant muscular damage and metabolic stress. Your recovery quality determines your adaptation quality. Nose breathing during sleep activates your parasympathetic nervous system (rest and digest mode), increases deep sleep duration, and optimizes overnight muscle repair. Use Guardian Tape Mouth Tape every night during this program. The difference between 6 hours of mouth-breathing sleep and 7 hours of nose-breathing sleep is substantial. Your ability to show up strong for Day 4's circuit work depends on how well you recovered from Day 1.

Nose Strips for Performance

Endura Prime pushes your cardiovascular system harder than Force Protocol did. The circuits, short rest periods, and high-rep sets create serious metabolic demand. Guardian Tape Nose Strips increase airflow up to 31%, allowing you to maintain nose breathing even when your body wants to switch to mouth breathing. Use them during every training session, especially Day 4 and Day 6. Mouth breathing during high-intensity work spikes cortisol (stress hormone) and impairs recovery. Nose breathing keeps you in a more anabolic state even under heavy work loads. The difference compounds across 16 weeks.

MXD App for Tracking & Accountability

Log every session in the MXD app. Track:

• Total reps per session (volume load)
• Rest periods (are you adhering to the prescribed times?)
• Session duration (time efficiency)
• How you felt (recovery indicator)
• Sleep quality (recovery quality)
• Morning readiness (nervous system status)

The app's dopamine management protocols are especially valuable during the high-volume work of Endura Prime. Circuits can feel mentally grinding. The breathing protocols before challenging sets help optimize your nervous system state for sustained output. Week 12 feels very different than Week 1 - the app tracks this so you can see the progress objectively.

The Complete System

1. Oxygen Edge Blueprint builds your aerobic base (12 weeks)
2. Force Protocol builds muscle and strength (20 weeks)
3. Endura Prime converts strength into work capacity (16 weeks)
4. Nutrition Guide fuels the entire process (coming soon)
5. Mindset Module keeps you mentally sharp (coming soon)

Cycling Strategy: After Endura Prime → Cycle back to Oxygen Edge (12 weeks) → Return to Force Protocol with higher baseline → Back to Endura Prime at new level → Repeat

This creates an annual training cycle where each phase builds on the previous:

• Aerobic base supports recovery capacity
• Strength supports work capacity potential
• Work capacity makes strength deployable
• Return to aerobic base prevents burnout and prepares for next strength phase

All connected through the MXD app. All supported by Guardian Tape products.

This isn't just a workout program - it's a complete performance system designed for athletes who want to be strong, conditioned, and capable of sustained effort when it matters.

Effort vs Ego

The athletes who succeed in Endura Prime aren't the ones who try to lift the heaviest weights - they're the ones who embrace the specific challenge of sustained output. Leave your ego at the door. Using 50% of your Force Protocol maxes might feel "light" on rep 1. It won't feel light on rep 25. The burn in your muscles during the final rounds of a circuit is where the adaptation happens. Don't rush to increase weights. Master the capacity challenge first.

Breathing Discipline

Maintain nose breathing as long as possible during every session. When you switch to mouth breathing, you've crossed a metabolic threshold. That's valuable data. Over 16 weeks, you should be able to maintain nose breathing for progressively longer portions of your workouts. This isn't just about Guardian Tape products - it's about training your respiratory efficiency. Fighters who can maintain composure in the late rounds have this. Distance runners who negative split have this. You're building it systematically.

Recovery Is Non-Negotiable

Sleep 7-9 hours. Use mouth tape. Eat sufficient calories and protein (0.8-1g per pound bodyweight minimum). Manage stress. Take Day 3 and Day 7 seriously as recovery days. High-rep training creates a different kind of fatigue than heavy strength training. It's more metabolic, more systemic. You can't cheat recovery and expect to progress. The athletes who wash out of Endura Prime aren't weak - they're under-recovered.

When to Cycle Back

After completing Week 16, take one full week of active recovery (light walking, mobility work, easy swimming/cycling). Then return to Oxygen Edge Blueprint. Your aerobic base will have declined slightly during 16 weeks of muscle endurance focus - that's expected and intentional. Rebuilding it with the new work capacity you've developed will take you to a higher level than your first Oxygen Edge cycle. This is periodization: strategic phases that build on each other.

You can return to Endura Prime 2-3 times per year as part of your training cycle:

• Oxygen Edge (12 weeks) → Force Protocol (20 weeks) → Endura Prime (16 weeks) = 48 weeks
• Take 4 weeks mixed/maintenance
• Repeat cycle at higher baseline

Each time through, you'll start stronger, carry heavier loads, complete more reps, and recover faster.

Questions or Issues?

Connect with the Guardian Tape community through the MXD app or reach out to hello@guardian-tape.com. We're here to help you build the capacity that makes everything else possible.

Protect Your Breath. Sharpen Your Edge. Breathe To Win.

Simple, Athlete-Focused Nutrition

HOW TO USE THIS GUIDE

Program Alignment:

• Oxygen Edge: Maintain calories, prioritize carbs for cardio sessions
• Force Protocol: Slight surplus (200-300 cal), high protein (0.8-1g per lb bodyweight)
• Endura Prime: Maintenance calories, balanced macros, prioritize recovery

Meal Timing:

• Breakfast: Within 1 hour of waking
• Lunch: Mid-day, 3-4 hours after breakfast
• Dinner: 2-3 hours before bed

Flexibility:

• Repeat favorite days
• Swap meals within the same day
• Adjust portions based on your body size and training intensity
• Add snacks if needed (Greek yogurt, nuts, fruit)

Preparation:

• Most meals take 10-20 minutes
• Batch cook rice, quinoa, sweet potato on Sunday
• Pre-chop vegetables for the week

WEEK 1

DAY 1

BREAKFAST: Power Omelette

• 3 whole eggs + 2 egg whites
• 3 slices turkey bacon
• Handful spinach
• ½ avocado sliced
• Cherry tomatoes
• Cook: Scramble eggs with turkey, spinach, tomatoes. Serve with avocado.

LUNCH: Chicken Rice Bowl

• 150g chicken breast, diced
• 1 cup brown rice
• 1 cup mixed vegetables (broccoli, capsicum, carrot)
• 1 tbsp soy sauce
• 1 tsp coconut oil
• Cook: Stir-fry chicken with veggies, serve over rice with soy sauce.

DINNER: Salmon and Sweet Potato

• 180g salmon fillet
• 1 large sweet potato, cubed
• Asparagus spears
• 1 tbsp olive oil
• Lemon wedge
• Cook: Bake salmon and sweet potato at 200°C for 20min, steam asparagus.

DAY 2

BREAKFAST: Banana Protein Pancakes

• 2 eggs
• 1 banana, mashed
• 2 tbsp almond butter
• ½ cup oats
• Handful blueberries
• Cook: Blend eggs, banana, oats. Cook like pancakes, top with almond butter and berries.

LUNCH: Tuna Power Salad

• 185g tuna in water
• Mixed greens
• ½ cucumber, diced
• 10 cherry tomatoes
• ¼ red onion
• 1 tbsp olive oil + lemon juice
• Mix all ingredients, dress with oil and lemon.

DINNER: Beef Stir-Fry

• 150g lean beef strips
• 1 cup mixed vegetables (snow peas, capsicum, bok choy)
• ½ cup rice noodles
• 1 tbsp oyster sauce
• Fresh chili (optional)
• Cook: Stir-fry beef and vegetables, toss with cooked noodles and sauce.

DAY 3

BREAKFAST: Greek Yogurt Bowl

• 200g Greek yogurt
• ¼ cup granola
• ¼ cup almonds, chopped
• ½ cup mixed berries
• 1 tbsp honey
• Drizzle of cinnamon
• Layer yogurt with toppings.

LUNCH: Chicken Satay

• 150g chicken breast, sliced
• 1 cup broccoli
• 1 red capsicum, sliced
• 2 tbsp peanut butter
• 1 tsp soy sauce
• 1 cup quinoa
• Cook: Stir-fry chicken and vegetables, add peanut butter and soy. Serve over quinoa.

DINNER: White Fish and Vegetables

• 180g white fish (snapper, cod)
• 1 cup green beans
• 1 cup cauliflower
• 1 tbsp butter
• Garlic clove, minced
• Fresh parsley
• Cook: Pan-fry fish with butter and garlic, steam vegetables.

DAY 4

BREAKFAST: Smoked Salmon Scramble

• 3 eggs
• 2 slices smoked salmon, chopped
• ¼ avocado
• 1 tsp coconut oil
• Fresh dill
• Lemon wedge
• Cook: Scramble eggs with salmon, serve with avocado and lemon.

LUNCH: Turkey Wrap

• 100g turkey slices
• Whole wheat wrap
• Lettuce, tomato, cucumber
• 1 tbsp hummus
• Mustard
• Assemble and roll.

DINNER: Chicken and Rice

• 150g chicken thighs
• 1 cup basmati rice
• 1 cup mixed frozen vegetables
• 1 tbsp fish sauce
• Ginger, grated
• Fresh coriander
• Cook: Simmer chicken with fish sauce, ginger. Shred and serve over rice with vegetables.

DAY 5

BREAKFAST: Quinoa Porridge

• ¾ cup quinoa, cooked
• 1 cup almond milk
• 1 banana, sliced
• 2 tbsp walnuts
• 1 tsp peanut butter
• Cinnamon
• Heat quinoa with almond milk, top with banana, walnuts, peanut butter.

LUNCH: Beef and Sweet Potato

• 150g ground beef
• 1 sweet potato, diced
• 1 cup spinach
• ½ onion, diced
• Paprika, salt, pepper
• Cook: Brown beef with onion and spices, add sweet potato and spinach.

DINNER: Prawn Stir-Fry

• 150g prawns
• 1 cup mixed vegetables
• ½ cup rice
• 1 tbsp sesame oil
• Garlic, ginger
• Soy sauce
• Cook: Stir-fry prawns with garlic, ginger, vegetables. Serve over rice.

DAY 6

BREAKFAST: Oats with Berries

• 1 cup oats
• Water or almond milk
• ¼ cup mixed seeds
• ½ cup blueberries
• 1 tsp honey
• Cinnamon
• Cook oats, top with seeds, berries, honey.

LUNCH: Chicken Breast and Quinoa

• 150g chicken breast
• 1 cup quinoa
• Roasted vegetables (zucchini, capsicum, eggplant)
• 1 tbsp balsamic vinegar
• Cook: Grill chicken, roast vegetables, serve over quinoa with balsamic.

DINNER: Lamb and Vegetables

• 150g lamb chops
• 1 cup green beans
• ½ cup cherry tomatoes
• 1 tbsp olive oil
• Rosemary, garlic
• Cook: Grill lamb with rosemary and garlic, serve with steamed vegetables.

DAY 7

BREAKFAST: Egg Muffins

• 4 eggs
• ¼ cup diced ham
• ¼ cup cheese
• Chopped spinach
• Cherry tomatoes, halved
• Cook: Mix all, pour into muffin tins, bake 180°C for 15min.

LUNCH: Tuna and Brown Rice

• 185g tuna
• 1 cup brown rice
• ½ cucumber, diced
• Cherry tomatoes
• 1 tsp olive oil
• Lemon juice
• Mix tuna with rice and vegetables, dress with oil and lemon.

DINNER: Chicken Curry

• 150g chicken breast, cubed
• 1 cup coconut milk
• 1 cup mixed vegetables
• 1 tbsp curry paste
• ½ cup rice
• Cook: Simmer chicken in coconut milk with curry paste and vegetables. Serve over rice.

WEEK 2

DAY 8

BREAKFAST: Protein Smoothie

• 1 scoop protein powder
• 1 banana
• 1 cup almond milk
• 1 tbsp peanut butter
• Handful spinach
• Ice
• Blend all ingredients.

LUNCH: Chicken Caesar Salad

• 150g chicken breast, grilled and sliced
• Romaine lettuce
• 2 tbsp parmesan
• 1 tbsp olive oil
• Lemon juice
• Cracked pepper
• Toss all ingredients.

DINNER: Steak and Vegetables

• 180g sirloin steak
• 1 cup broccoli
• ½ cup mushrooms
• 1 sweet potato, baked
• 1 tbsp butter
• Cook: Grill steak, sauté vegetables in butter.

DAY 9

BREAKFAST: Banana Oat Pancakes

• 2 eggs
• 1 banana
• ½ cup oats
• ½ tsp baking powder
• Maple syrup
• Strawberries
• Cook: Blend ingredients, cook as pancakes, serve with strawberries and syrup.

LUNCH: Turkey Meatballs

• 150g ground turkey
• ¼ cup breadcrumbs
• 1 egg
• Herbs (basil, oregano)
• 1 cup pasta sauce
• 1 cup zucchini noodles
• Cook: Form meatballs, bake 180°C for 20min, serve with sauce over zucchini noodles.

DINNER: Baked Fish

• 180g white fish
• 1 cup green beans
• ½ cup cherry tomatoes
• 1 tbsp olive oil
• Garlic, lemon
• Cook: Bake fish with garlic and lemon at 200°C for 15min, steam vegetables.

DAY 10

BREAKFAST: Cottage Cheese Bowl

• 200g cottage cheese
• ½ cup pineapple chunks
• 2 tbsp chia seeds
• ¼ cup walnuts
• Drizzle honey
• Mix all ingredients.

LUNCH: Beef Burrito Bowl

• 150g ground beef
• 1 cup rice
• Black beans
• Lettuce, tomato, capsicum
• Salsa
• ¼ avocado
• Layer ingredients in bowl.

DINNER: Chicken Skewers

• 150g chicken breast, cubed
• 1 capsicum, chunked
• ½ red onion, chunked
• 1 cup couscous
• 1 tbsp olive oil
• Paprika, cumin
• Cook: Thread chicken and vegetables on skewers, grill, serve over couscous.

DAY 11

BREAKFAST: Tuna Scramble

• 3 eggs
• 85g tuna in oil
• 2 chillies, chopped
• ¼ avocado
• Lime wedge
• Salt, pepper
• Cook: Scramble eggs with tuna and chillies, serve with avocado and lime.

LUNCH: Chicken and Vegetables

• 150g chicken breast
• 1 cup mixed roasted vegetables
• 1 cup quinoa
• 1 tbsp tahini
• Lemon juice
• Cook: Bake chicken and vegetables, serve over quinoa with tahini dressing.

DINNER: Pork Chop and Salad

• 150g pork chop
• Mixed salad greens
• ½ cucumber
• Cherry tomatoes
• 1 tbsp balsamic dressing
• Cook: Grill pork chop, serve with fresh salad.

DAY 12

BREAKFAST: Almond Raspberry Porridge

• 1 cup oats
• ½ cup almond milk
• ½ cup coconut milk
• Handful raspberries
• 2 tbsp crushed almonds
• 1 tsp vanilla
• Cook: Heat oats with milk, top with raspberries, almonds, vanilla.

LUNCH: Salmon Salad

• 150g salmon, cooked and flaked
• Mixed greens
• ½ beetroot, roasted
• ¼ red onion
• 1 tbsp olive oil
• Balsamic vinegar
• Toss all ingredients.

DINNER: Chicken Thighs and Rice

• 150g chicken thighs
• 1 cup jasmine rice
• 1 cup bok choy
• 1 tbsp soy sauce
• Sesame seeds
• Ginger, garlic
• Cook: Pan-fry chicken with ginger and garlic, serve over rice with bok choy.

DAY 13

BREAKFAST: Granola and Yogurt

• 200g Greek yogurt
• ½ cup homemade granola (oats, almonds, coconut, maple syrup)
• ½ cup strawberries
• ½ cup blueberries
• Layer ingredients.

LUNCH: Turkey and Sweet Potato

• 150g turkey breast
• 1 sweet potato, roasted
• 1 cup green beans
• 1 tbsp olive oil
• Rosemary
• Cook: Roast turkey with rosemary, serve with sweet potato and beans.

DINNER: Fish Tacos

• 150g white fish
• Corn tortillas
• Purple cabbage, shredded
• Salsa
• ¼ avocado
• Lime wedge
• Coriander
• Cook: Pan-fry fish, serve in tortillas with toppings.

DAY 14

BREAKFAST: Prosciutto Omelette

• 3 eggs
• 2 slices prosciutto, chopped
• ¼ cup egg whites
• 2 tbsp goat cheese
• Handful broccolini
• ¼ avocado
• Cook: Mix all ingredients except avocado, cook as omelette, serve with avocado.

LUNCH: Beef Salad

• 150g beef strips, cooked
• Mixed greens
• ½ capsicum
• Cherry tomatoes
• ¼ red onion
• 1 tbsp olive oil + mustard dressing
• Toss all ingredients.

DINNER: Chicken Breast and Vegetables

• 150g chicken breast
• 1 cup roasted vegetables (carrot, parsnip, pumpkin)
• ½ cup quinoa
• Fresh herbs
• Cook: Roast chicken and vegetables at 200°C for 25min, serve over quinoa.

WEEK 3

DAY 15

BREAKFAST: Berry Smoothie Bowl

• 1 cup frozen berries
• ½ banana
• ½ cup Greek yogurt
• Granola
• Chia seeds
• Coconut flakes
• Blend berries, banana, yogurt. Top with granola, chia, coconut.

LUNCH: Chicken Fried Rice

• 150g chicken, diced
• 1 cup rice
• 1 cup mixed vegetables
• 2 eggs, scrambled
• 1 tbsp soy sauce
• Sesame oil
• Cook: Stir-fry chicken and vegetables, add rice and egg, season with soy.

DINNER: Lamb Chops

• 150g lamb chops
• 1 cup roasted vegetables
• ½ cup couscous
• Mint, garlic
• Cook: Grill lamb with mint and garlic, serve with vegetables and couscous.

DAY 16

BREAKFAST: Peanut Butter Toast

• 2 slices whole grain bread
• 2 tbsp peanut butter
• 1 banana, sliced
• Honey drizzle
• Cinnamon
• Toast bread, spread peanut butter, top with banana and honey.

LUNCH: Tuna Pasta

• 185g tuna
• 1 cup pasta
• ½ cup cherry tomatoes
• Spinach
• 1 tbsp olive oil
• Garlic, chili flakes
• Cook: Toss cooked pasta with tuna, tomatoes, spinach, oil.

DINNER: Chicken and Quinoa

• 150g chicken breast
• 1 cup quinoa
• Roasted vegetables
• 1 tbsp pesto
• Cook: Grill chicken, serve over quinoa and vegetables with pesto.

DAY 17

BREAKFAST: Scrambled Eggs

• 4 eggs
• 2 slices bacon
• ½ cup mushrooms
• Cherry tomatoes
• 1 slice whole grain toast
• Cook: Scramble eggs, cook bacon and mushrooms, serve with tomatoes and toast.

LUNCH: Chicken Wrap

• 100g chicken breast, sliced
• Whole wheat wrap
• Lettuce, carrot, cucumber
• Hummus
• Hot sauce (optional)
• Assemble and roll.

DINNER: Salmon and Asparagus

• 180g salmon
• Asparagus spears
• ½ cup brown rice
• 1 tbsp butter
• Lemon, dill
• Cook: Bake salmon with dill and lemon, steam asparagus, serve with rice.

DAY 18

BREAKFAST: Coconut Chia Pudding

• 3 tbsp chia seeds
• 1 cup coconut milk
• ½ tsp vanilla
• ½ cup mango, diced
• 2 tbsp coconut flakes
• Mix chia with coconut milk and vanilla, refrigerate overnight, top with mango and coconut.

LUNCH: Beef Bowl

• 150g ground beef
• 1 cup rice
• Black beans
• Corn
• Salsa
• ¼ avocado
• Cook: Brown beef, serve over rice with beans, corn, salsa, avocado.

DINNER: Chicken Stir-Fry

• 150g chicken breast
• Mixed Asian vegetables
• ½ cup rice noodles
• 1 tbsp teriyaki sauce
• Sesame seeds
• Cook: Stir-fry chicken and vegetables, toss with noodles and sauce.

DAY 19

BREAKFAST: Vanilla Protein Oats

• 1 cup oats
• 1 scoop vanilla protein powder
• 1 cup almond milk
• ½ banana
• 2 tbsp almond butter
• Cook oats with milk, stir in protein powder, top with banana and almond butter.

LUNCH: Turkey Salad

• 100g turkey slices
• Mixed greens
• ½ apple, sliced
• 2 tbsp walnuts
• 1 tbsp balsamic vinaigrette
• Toss all ingredients.

DINNER: White Fish Curry

• 180g white fish
• 1 cup coconut milk
• 1 cup vegetables
• 1 tbsp curry powder
• ½ cup rice
• Cook: Simmer fish in coconut milk with curry and vegetables, serve over rice.

DAY 20

BREAKFAST: Avocado Toast

• 2 slices whole grain bread
• 1 avocado, mashed
• 2 poached eggs
• Cherry tomatoes
• Chili flakes
• Salt, pepper
• Toast bread, spread avocado, top with eggs and tomatoes.

LUNCH: Chicken and Sweet Potato

• 150g chicken breast
• 1 sweet potato, cubed
• 1 cup broccoli
• 1 tbsp olive oil
• Paprika
• Cook: Roast chicken and sweet potato with paprika, steam broccoli.

DINNER: Beef Steak

• 180g beef steak
• 1 cup mixed vegetables
• ½ cup mashed potato
• 1 tbsp butter
• Cook: Grill steak, steam vegetables, mash potato with butter.

DAY 21

BREAKFAST: Berry Protein Shake

• 1 scoop protein powder
• 1 cup mixed berries
• 1 cup almond milk
• 1 tbsp chia seeds
• Ice
• Blend all ingredients.

LUNCH: Salmon Bowl

• 150g salmon
• 1 cup quinoa
• Edamame
• Cucumber, diced
• 1 tbsp sesame dressing
• Cook: Pan-fry salmon, serve over quinoa with edamame and cucumber.

DINNER: Pork and Vegetables

• 150g pork tenderloin
• Roasted vegetables (carrot, zucchini, capsicum)
• ½ cup couscous
• Fresh herbs
• Cook: Roast pork and vegetables, serve over couscous.

WEEK 4

DAY 22

BREAKFAST: Egg and Veggie Scramble

• 3 eggs
• ½ cup spinach
• ¼ capsicum, diced
• ¼ onion, diced
• Cherry tomatoes
• Feta cheese
• Cook: Scramble eggs with vegetables, top with feta.

LUNCH: Chicken Pasta

• 150g chicken breast
• 1 cup pasta
• ½ cup pasta sauce
• Spinach
• Parmesan
• Cook: Toss cooked pasta with chicken, sauce, spinach, top with parmesan.

DINNER: Fish and Chips

• 180g white fish
• 1 sweet potato, cut into wedges
• 1 cup green salad
• 1 tbsp olive oil
• Cook: Bake fish and sweet potato wedges at 200°C for 20min.

DAY 23

BREAKFAST: Banana Walnut Porridge

• 1 cup oats
• 1 cup almond milk
• 1 banana, sliced
• ¼ cup walnuts
• 1 tbsp honey
• Cinnamon
• Cook oats with milk, top with banana, walnuts, honey.

LUNCH: Beef Tacos

• 150g ground beef
• Taco shells or lettuce cups
• Lettuce, tomato, cheese
• Salsa
• ¼ avocado
• Cook: Brown beef with taco seasoning, serve in shells with toppings.

DINNER: Chicken and Rice

• 150g chicken thighs
• 1 cup basmati rice
• 1 cup vegetables
• 1 tbsp soy sauce
• Ginger, garlic
• Cook: Simmer chicken with soy, ginger, garlic. Serve over rice with vegetables.

DAY 24

BREAKFAST: Greek Yogurt Parfait

• 200g Greek yogurt
• ½ cup granola
• ½ cup berries
• 1 tbsp honey
• Sliced almonds
• Layer yogurt, granola, berries, top with honey and almonds.

LUNCH: Turkey Burger

• 150g ground turkey
• Burger bun (whole wheat)
• Lettuce, tomato, onion
• Mustard
• Side salad
• Cook: Form patty, grill, assemble burger.

DINNER: Prawn Pasta

• 150g prawns
• 1 cup pasta
• Cherry tomatoes
• Spinach
• Garlic, chili, olive oil
• Cook: Sauté prawns with garlic and chili, toss with pasta, tomatoes, spinach.

DAY 25

BREAKFAST: Smoothie Bowl

• 1 banana, frozen
• ½ cup mango
• ½ cup Greek yogurt
• Granola, coconut, berries for topping
• Blend banana, mango, yogurt. Top with granola, coconut, berries.

LUNCH: Chicken Salad Wrap

• 100g chicken breast, shredded
• Whole wheat wrap
• Mixed greens
• ¼ avocado
• Greek yogurt dressing
• Assemble and roll.

DINNER: Lamb and Quinoa

• 150g lamb strips
• 1 cup quinoa
• Roasted vegetables
• Mint, lemon
• Cook: Grill lamb, serve over quinoa and vegetables with mint and lemon.

DAY 26

BREAKFAST: Omelette

• 3 eggs
• ¼ cup cheese
• Mushrooms, spinach, tomatoes
• 1 slice whole grain toast
• Cook: Make omelette with vegetables and cheese, serve with toast.

LUNCH: Tuna Salad

• 185g tuna
• Mixed greens
• Chickpeas
• Cucumber, tomato
• 1 tbsp olive oil + lemon
• Mix all ingredients.

DINNER: Chicken Curry

• 150g chicken breast
• 1 cup coconut milk
• Mixed vegetables
• 1 tbsp curry paste
• ½ cup rice
• Fresh coriander
• Cook: Simmer chicken in coconut milk with curry and vegetables, serve over rice.

DAY 27

BREAKFAST: Protein Pancakes

• 2 eggs
• 1 scoop protein powder
• ½ banana
• Berries
• Maple syrup
• Cook: Blend eggs, protein, banana. Cook as pancakes, top with berries and syrup.

LUNCH: Beef and Vegetables

• 150g beef strips
• Mixed stir-fry vegetables
• 1 cup rice
• 1 tbsp teriyaki sauce
• Cook: Stir-fry beef and vegetables, serve over rice with sauce.

DINNER: Baked Salmon

• 180g salmon
• 1 cup asparagus
• ½ cup quinoa
• 1 tbsp butter
• Lemon, dill
• Cook: Bake salmon with dill and lemon, steam asparagus.

DAY 28

BREAKFAST: Cottage Cheese and Fruit

• 200g cottage cheese
• ½ cup pineapple
• ½ cup strawberries
• 2 tbsp chia seeds
• Drizzle honey
• Mix all ingredients.

LUNCH: Chicken Bowl

• 150g chicken breast
• 1 cup rice
• Roasted vegetables
• Tahini dressing
• Cook: Grill chicken, serve over rice and vegetables with tahini.

DINNER: Pork Chop

• 150g pork chop
• 1 cup green beans
• ½ cup mashed sweet potato
• Apple sauce
• Cook: Grill pork chop, steam beans, mash sweet potato.

DAY 29

BREAKFAST: Banana Oats

• 1 cup oats
• 1 banana, sliced
• 2 tbsp peanut butter
• ¼ cup blueberries
• Cinnamon
• Cook oats, top with banana, peanut butter, berries.

LUNCH: Turkey and Quinoa

• 150g turkey breast
• 1 cup quinoa
• Roasted vegetables
• 1 tbsp balsamic vinegar
• Cook: Grill turkey, serve over quinoa and vegetables with balsamic.

DINNER: Fish and Vegetables

• 180g white fish
• 1 cup mixed vegetables
• ½ cup brown rice
• Lemon, herbs
• Cook: Bake fish with lemon and herbs, steam vegetables.

DAY 30

BREAKFAST: Power Bowl

• 3 eggs, scrambled
• ½ avocado
• Sweet potato hash
• Cherry tomatoes
• Fresh herbs
• Cook: Scramble eggs, serve with sweet potato hash, avocado, tomatoes.

LUNCH: Chicken and Rice

• 150g chicken breast
• 1 cup basmati rice
• Mixed vegetables
• Soy sauce, sesame oil
• Cook: Stir-fry chicken and vegetables, serve over rice.

DINNER: Celebration Meal

• Choose your favorite protein (steak, salmon, chicken)
• Choose your favorite carb (rice, potato, pasta)
• Choose your favorite vegetables
• Cook to your preference - you've earned it after 30 days!

QUICK REFERENCE

Protein Sources (150-180g per meal):

• Chicken breast, thighs
• Beef (lean cuts)
• Pork (tenderloin, chops)
• Fish (salmon, white fish)
• Turkey
• Prawns
• Eggs (3-4 whole)
• Tuna

Carb Sources (½-1 cup cooked):

• Brown rice
• Basmati rice
• Quinoa
• Sweet potato
• Oats
• Pasta (whole wheat)
• Couscous
• Rice noodles

Fats (1-2 tbsp):

• Avocado
• Olive oil
• Coconut oil
• Peanut butter
• Almond butter
• Nuts and seeds

Vegetables (1-2 cups):

• Broccoli, spinach, kale
• Capsicum, carrot, cucumber
• Tomatoes, mushrooms
• Green beans, asparagus
• Mixed salad greens

MEAL PREP TIPS

Sunday Prep (2 hours):

• Cook 3-4 cups rice/quinoa (refrigerate, portion into containers)
• Bake 4-6 sweet potatoes (refrigerate whole)
• Grill 6-8 chicken breasts (refrigerate or freeze)
• Chop vegetables for week (store in containers)
• Hard boil 12 eggs (refrigerate)
• Make overnight oats for 3 days (refrigerate)

Daily Quick Cook:

• Protein: 5-10 minutes (pan-fry, grill)
• Vegetables: 5 minutes (steam or stir-fry)
• Reheat rice/quinoa: 2 minutes
• Total prep: 15-20 minutes

Protect Your Breath. Sharpen Your Edge. Breathe To Win.

This handbook (including all training programs, cardio prescriptions, mobility work, breathing drills, nutrition guidance, recipes, supplementation ideas, and lifestyle suggestions) is provided for general educational purposes only.

By using this material, you acknowledge and agree to the following:

1) NOT MEDICAL ADVICE

Nothing in this handbook constitutes medical advice, diagnosis, treatment, or a personalised health plan. We are not acting as your doctor, allied health provider, dietitian, psychologist, or physiotherapist. Always seek advice from a qualified healthcare professional before starting any new training, conditioning, nutrition, or breathing practice, especially if you have any medical history or concerns.

2) MEDICAL CLEARANCE RECOMMENDED

You should obtain medical clearance before participation if you have (or suspect you have) any of the following:

• Cardiovascular, respiratory, metabolic, neurological, or musculoskeletal conditions
• High blood pressure, heart rhythm issues, chest pain, fainting, dizziness, or shortness of breath at rest
• Prior stroke, clotting conditions, or significant injury/surgery history
• Pregnancy or post-partum status
• Any condition requiring prescription medication that may affect exercise tolerance
• A history of eating disorders or disordered eating patterns

3) ASSUMPTION OF RISK

Training carries inherent risks, including (but not limited to): muscle soreness, strains, sprains, joint irritation, overuse injury, falls, heat illness, rhabdomyolysis, fainting, cardiovascular events, and in rare cases serious injury or death. You voluntarily assume all risks associated with participation, whether known or unknown, foreseeable or unforeseeable.

4) STOP IMMEDIATELY & SEEK HELP

Stop training and seek urgent medical assistance if you experience:

• Chest pain/pressure, radiating pain, or unusual shortness of breath
• Fainting, severe dizziness, confusion, loss of coordination
• Severe headache, vision changes, weakness/numbness
• Severe nausea/vomiting, heat illness symptoms, or collapse
• Severe pain, sudden swelling, or suspected fracture

If it is an emergency, call your local emergency number immediately.

5) PERSONAL RESPONSIBILITY

You are responsible for:

• Choosing appropriate loads, intensities, and progressions
• Using correct technique and safe equipment
• Training in a safe environment (surface, weather, lighting, hydration, footwear)
• Respecting fatigue signals and adjusting volume when sleep, stress, soreness, or workload are high

If you are unsure, reduce intensity, reduce volume, or stop.

6) NUTRITION, RECIPES, ALLERGIES

All nutrition and recipes are provided for general education and convenience. You are responsible for checking ingredients, allergies, intolerances, food safety, and suitability for your personal health needs. If you have medical nutrition needs (e.g., diabetes, kidney disease, pregnancy), consult a qualified professional before applying any nutrition guidance.

7) RESULTS ARE NOT GUARANTEED

Results vary based on genetics, training history, consistency, sleep, stress, nutrition, recovery, and adherence. No outcomes are promised or guaranteed.

8) LIMITATION OF LIABILITY

To the maximum extent permitted by law, the creators, contributors, and associated entities are not liable for any direct, indirect, incidental, consequential, or special damages arising from the use of this handbook, including injury, loss, or damage to persons or property.

9) INDEMNITY

You agree to indemnify and hold harmless the creators, contributors, and associated entities from any claims, demands, losses, liabilities, costs, or expenses (including legal fees) arising from your use or misuse of this material.

10) AGE & SUPERVISION

This material is intended for adults. If you are under 18, you must have parent/guardian consent and qualified supervision.

By starting any program in this handbook, you confirm that you have read, understood, and voluntarily accepted this disclaimer and assumption of risk.

30-day performance meal plan.

Simple, Athlete-Focused Nutrition

HOW TO USE THIS GUIDE

Program Alignment:

• Oxygen Edge: Maintain calories, prioritize carbs for cardio sessions
• Force Protocol: Slight surplus (200-300 cal), high protein (0.8-1g per lb bodyweight)
• Endura Prime: Maintenance calories, balanced macros, prioritize recovery

Meal Timing:

• Breakfast: Within 1 hour of waking
• Lunch: Mid-day, 3-4 hours after breakfast
• Dinner: 2-3 hours before bed

Flexibility:

• Repeat favorite days
• Swap meals within the same day
• Adjust portions based on your body size and training intensity
• Add snacks if needed (Greek yogurt, nuts, fruit)

Preparation:

• Most meals take 10-20 minutes
• Batch cook rice, quinoa, sweet potato on Sunday
• Pre-chop vegetables for the week

WEEK 1

DAY 1

BREAKFAST: Power Omelette

• 3 whole eggs + 2 egg whites
• 3 slices turkey bacon
• Handful spinach
• ½ avocado sliced
• Cherry tomatoes
• Cook: Scramble eggs with turkey, spinach, tomatoes. Serve with avocado.

LUNCH: Chicken Rice Bowl

• 150g chicken breast, diced
• 1 cup brown rice
• 1 cup mixed vegetables (broccoli, capsicum, carrot)
• 1 tbsp soy sauce
• 1 tsp coconut oil
• Cook: Stir-fry chicken with veggies, serve over rice with soy sauce.

DINNER: Salmon and Sweet Potato

• 180g salmon fillet
• 1 large sweet potato, cubed
• Asparagus spears
• 1 tbsp olive oil
• Lemon wedge
• Cook: Bake salmon and sweet potato at 200°C for 20min, steam asparagus.

DAY 2

BREAKFAST: Banana Protein Pancakes

• 2 eggs
• 1 banana, mashed
• 2 tbsp almond butter
• ½ cup oats
• Handful blueberries
• Cook: Blend eggs, banana, oats. Cook like pancakes, top with almond butter and berries.

LUNCH: Tuna Power Salad

• 185g tuna in water
• Mixed greens
• ½ cucumber, diced
• 10 cherry tomatoes
• ¼ red onion
• 1 tbsp olive oil + lemon juice
• Mix all ingredients, dress with oil and lemon.

DINNER: Beef Stir-Fry

• 150g lean beef strips
• 1 cup mixed vegetables (snow peas, capsicum, bok choy)
• ½ cup rice noodles
• 1 tbsp oyster sauce
• Fresh chili (optional)
• Cook: Stir-fry beef and vegetables, toss with cooked noodles and sauce.

DAY 3

BREAKFAST: Greek Yogurt Bowl

• 200g Greek yogurt
• ¼ cup granola
• ¼ cup almonds, chopped
• ½ cup mixed berries
• 1 tbsp honey
• Drizzle of cinnamon
• Layer yogurt with toppings.

LUNCH: Chicken Satay

• 150g chicken breast, sliced
• 1 cup broccoli
• 1 red capsicum, sliced
• 2 tbsp peanut butter
• 1 tsp soy sauce
• 1 cup quinoa
• Cook: Stir-fry chicken and vegetables, add peanut butter and soy. Serve over quinoa.

DINNER: White Fish and Vegetables

• 180g white fish (snapper, cod)
• 1 cup green beans
• 1 cup cauliflower
• 1 tbsp butter
• Garlic clove, minced
• Fresh parsley
• Cook: Pan-fry fish with butter and garlic, steam vegetables.

DAY 4

BREAKFAST: Smoked Salmon Scramble

• 3 eggs
• 2 slices smoked salmon, chopped
• ¼ avocado
• 1 tsp coconut oil
• Fresh dill
• Lemon wedge
• Cook: Scramble eggs with salmon, serve with avocado and lemon.

LUNCH: Turkey Wrap

• 100g turkey slices
• Whole wheat wrap
• Lettuce, tomato, cucumber
• 1 tbsp hummus
• Mustard
• Assemble and roll.

DINNER: Chicken and Rice

• 150g chicken thighs
• 1 cup basmati rice
• 1 cup mixed frozen vegetables
• 1 tbsp fish sauce
• Ginger, grated
• Fresh coriander
• Cook: Simmer chicken with fish sauce, ginger. Shred and serve over rice with vegetables.

DAY 5

BREAKFAST: Quinoa Porridge

• ¾ cup quinoa, cooked
• 1 cup almond milk
• 1 banana, sliced
• 2 tbsp walnuts
• 1 tsp peanut butter
• Cinnamon
• Heat quinoa with almond milk, top with banana, walnuts, peanut butter.

LUNCH: Beef and Sweet Potato

• 150g ground beef
• 1 sweet potato, diced
• 1 cup spinach
• ½ onion, diced
• Paprika, salt, pepper
• Cook: Brown beef with onion and spices, add sweet potato and spinach.

DINNER: Prawn Stir-Fry

• 150g prawns
• 1 cup mixed vegetables
• ½ cup rice
• 1 tbsp sesame oil
• Garlic, ginger
• Soy sauce
• Cook: Stir-fry prawns with garlic, ginger, vegetables. Serve over rice.

DAY 6

BREAKFAST: Oats with Berries

• 1 cup oats
• Water or almond milk
• ¼ cup mixed seeds
• ½ cup blueberries
• 1 tsp honey
• Cinnamon
• Cook oats, top with seeds, berries, honey.

LUNCH: Chicken Breast and Quinoa

• 150g chicken breast
• 1 cup quinoa
• Roasted vegetables (zucchini, capsicum, eggplant)
• 1 tbsp balsamic vinegar
• Cook: Grill chicken, roast vegetables, serve over quinoa with balsamic.

DINNER: Lamb and Vegetables

• 150g lamb chops
• 1 cup green beans
• ½ cup cherry tomatoes
• 1 tbsp olive oil
• Rosemary, garlic
• Cook: Grill lamb with rosemary and garlic, serve with steamed vegetables.

DAY 7

BREAKFAST: Egg Muffins

• 4 eggs
• ¼ cup diced ham
• ¼ cup cheese
• Chopped spinach
• Cherry tomatoes, halved
• Cook: Mix all, pour into muffin tins, bake 180°C for 15min.

LUNCH: Tuna and Brown Rice

• 185g tuna
• 1 cup brown rice
• ½ cucumber, diced
• Cherry tomatoes
• 1 tsp olive oil
• Lemon juice
• Mix tuna with rice and vegetables, dress with oil and lemon.

DINNER: Chicken Curry

• 150g chicken breast, cubed
• 1 cup coconut milk
• 1 cup mixed vegetables
• 1 tbsp curry paste
• ½ cup rice
• Cook: Simmer chicken in coconut milk with curry paste and vegetables. Serve over rice.

WEEK 2

DAY 8

BREAKFAST: Protein Smoothie

• 1 scoop protein powder
• 1 banana
• 1 cup almond milk
• 1 tbsp peanut butter
• Handful spinach
• Ice
• Blend all ingredients.

LUNCH: Chicken Caesar Salad

• 150g chicken breast, grilled and sliced
• Romaine lettuce
• 2 tbsp parmesan
• 1 tbsp olive oil
• Lemon juice
• Cracked pepper
• Toss all ingredients.

DINNER: Steak and Vegetables

• 180g sirloin steak
• 1 cup broccoli
• ½ cup mushrooms
• 1 sweet potato, baked
• 1 tbsp butter
• Cook: Grill steak, sauté vegetables in butter.

DAY 9

BREAKFAST: Banana Oat Pancakes

• 2 eggs
• 1 banana
• ½ cup oats
• ½ tsp baking powder
• Maple syrup
• Strawberries
• Cook: Blend ingredients, cook as pancakes, serve with strawberries and syrup.

LUNCH: Turkey Meatballs

• 150g ground turkey
• ¼ cup breadcrumbs
• 1 egg
• Herbs (basil, oregano)
• 1 cup pasta sauce
• 1 cup zucchini noodles
• Cook: Form meatballs, bake 180°C for 20min, serve with sauce over zucchini noodles.

DINNER: Baked Fish

• 180g white fish
• 1 cup green beans
• ½ cup cherry tomatoes
• 1 tbsp olive oil
• Garlic, lemon
• Cook: Bake fish with garlic and lemon at 200°C for 15min, steam vegetables.

DAY 10

BREAKFAST: Cottage Cheese Bowl

• 200g cottage cheese
• ½ cup pineapple chunks
• 2 tbsp chia seeds
• ¼ cup walnuts
• Drizzle honey
• Mix all ingredients.

LUNCH: Beef Burrito Bowl

• 150g ground beef
• 1 cup rice
• Black beans
• Lettuce, tomato, capsicum
• Salsa
• ¼ avocado
• Layer ingredients in bowl.

DINNER: Chicken Skewers

• 150g chicken breast, cubed
• 1 capsicum, chunked
• ½ red onion, chunked
• 1 cup couscous
• 1 tbsp olive oil
• Paprika, cumin
• Cook: Thread chicken and vegetables on skewers, grill, serve over couscous.

DAY 11

BREAKFAST: Tuna Scramble

• 3 eggs
• 85g tuna in oil
• 2 chillies, chopped
• ¼ avocado
• Lime wedge
• Salt, pepper
• Cook: Scramble eggs with tuna and chillies, serve with avocado and lime.

LUNCH: Chicken and Vegetables

• 150g chicken breast
• 1 cup mixed roasted vegetables
• 1 cup quinoa
• 1 tbsp tahini
• Lemon juice
• Cook: Bake chicken and vegetables, serve over quinoa with tahini dressing.

DINNER: Pork Chop and Salad

• 150g pork chop
• Mixed salad greens
• ½ cucumber
• Cherry tomatoes
• 1 tbsp balsamic dressing
• Cook: Grill pork chop, serve with fresh salad.

DAY 12

BREAKFAST: Almond Raspberry Porridge

• 1 cup oats
• ½ cup almond milk
• ½ cup coconut milk
• Handful raspberries
• 2 tbsp crushed almonds
• 1 tsp vanilla
• Cook: Heat oats with milk, top with raspberries, almonds, vanilla.

LUNCH: Salmon Salad

• 150g salmon, cooked and flaked
• Mixed greens
• ½ beetroot, roasted
• ¼ red onion
• 1 tbsp olive oil
• Balsamic vinegar
• Toss all ingredients.

DINNER: Chicken Thighs and Rice

• 150g chicken thighs
• 1 cup jasmine rice
• 1 cup bok choy
• 1 tbsp soy sauce
• Sesame seeds
• Ginger, garlic
• Cook: Pan-fry chicken with ginger and garlic, serve over rice with bok choy.

DAY 13

BREAKFAST: Granola and Yogurt

• 200g Greek yogurt
• ½ cup homemade granola (oats, almonds, coconut, maple syrup)
• ½ cup strawberries
• ½ cup blueberries
• Layer ingredients.

LUNCH: Turkey and Sweet Potato

• 150g turkey breast
• 1 sweet potato, roasted
• 1 cup green beans
• 1 tbsp olive oil
• Rosemary
• Cook: Roast turkey with rosemary, serve with sweet potato and beans.

DINNER: Fish Tacos

• 150g white fish
• Corn tortillas
• Purple cabbage, shredded
• Salsa
• ¼ avocado
• Lime wedge
• Coriander
• Cook: Pan-fry fish, serve in tortillas with toppings.

DAY 14

BREAKFAST: Prosciutto Omelette

• 3 eggs
• 2 slices prosciutto, chopped
• ¼ cup egg whites
• 2 tbsp goat cheese
• Handful broccolini
• ¼ avocado
• Cook: Mix all ingredients except avocado, cook as omelette, serve with avocado.

LUNCH: Beef Salad

• 150g beef strips, cooked
• Mixed greens
• ½ capsicum
• Cherry tomatoes
• ¼ red onion
• 1 tbsp olive oil + mustard dressing
• Toss all ingredients.

DINNER: Chicken Breast and Vegetables

• 150g chicken breast
• 1 cup roasted vegetables (carrot, parsnip, pumpkin)
• ½ cup quinoa
• Fresh herbs
• Cook: Roast chicken and vegetables at 200°C for 25min, serve over quinoa.

WEEK 3

DAY 15

BREAKFAST: Berry Smoothie Bowl

• 1 cup frozen berries
• ½ banana
• ½ cup Greek yogurt
• Granola
• Chia seeds
• Coconut flakes
• Blend berries, banana, yogurt. Top with granola, chia, coconut.

LUNCH: Chicken Fried Rice

• 150g chicken, diced
• 1 cup rice
• 1 cup mixed vegetables
• 2 eggs, scrambled
• 1 tbsp soy sauce
• Sesame oil
• Cook: Stir-fry chicken and vegetables, add rice and egg, season with soy.

DINNER: Lamb Chops

• 150g lamb chops
• 1 cup roasted vegetables
• ½ cup couscous
• Mint, garlic
• Cook: Grill lamb with mint and garlic, serve with vegetables and couscous.

DAY 16

BREAKFAST: Peanut Butter Toast

• 2 slices whole grain bread
• 2 tbsp peanut butter
• 1 banana, sliced
• Honey drizzle
• Cinnamon
• Toast bread, spread peanut butter, top with banana and honey.

LUNCH: Tuna Pasta

• 185g tuna
• 1 cup pasta
• ½ cup cherry tomatoes
• Spinach
• 1 tbsp olive oil
• Garlic, chili flakes
• Cook: Toss cooked pasta with tuna, tomatoes, spinach, oil.

DINNER: Chicken and Quinoa

• 150g chicken breast
• 1 cup quinoa
• Roasted vegetables
• 1 tbsp pesto
• Cook: Grill chicken, serve over quinoa and vegetables with pesto.

DAY 17

BREAKFAST: Scrambled Eggs

• 4 eggs
• 2 slices bacon
• ½ cup mushrooms
• Cherry tomatoes
• 1 slice whole grain toast
• Cook: Scramble eggs, cook bacon and mushrooms, serve with tomatoes and toast.

LUNCH: Chicken Wrap

• 100g chicken breast, sliced
• Whole wheat wrap
• Lettuce, carrot, cucumber
• Hummus
• Hot sauce (optional)
• Assemble and roll.

DINNER: Salmon and Asparagus

• 180g salmon
• Asparagus spears
• ½ cup brown rice
• 1 tbsp butter
• Lemon, dill
• Cook: Bake salmon with dill and lemon, steam asparagus, serve with rice.

DAY 18

BREAKFAST: Coconut Chia Pudding

• 3 tbsp chia seeds
• 1 cup coconut milk
• ½ tsp vanilla
• ½ cup mango, diced
• 2 tbsp coconut flakes
• Mix chia with coconut milk and vanilla, refrigerate overnight, top with mango and coconut.

LUNCH: Beef Bowl

• 150g ground beef
• 1 cup rice
• Black beans
• Corn
• Salsa
• ¼ avocado
• Cook: Brown beef, serve over rice with beans, corn, salsa, avocado.

DINNER: Chicken Stir-Fry

• 150g chicken breast
• Mixed Asian vegetables
• ½ cup rice noodles
• 1 tbsp teriyaki sauce
• Sesame seeds
• Cook: Stir-fry chicken and vegetables, toss with noodles and sauce.

DAY 19

BREAKFAST: Vanilla Protein Oats

• 1 cup oats
• 1 scoop vanilla protein powder
• 1 cup almond milk
• ½ banana
• 2 tbsp almond butter
• Cook oats with milk, stir in protein powder, top with banana and almond butter.

LUNCH: Turkey Salad

• 100g turkey slices
• Mixed greens
• ½ apple, sliced
• 2 tbsp walnuts
• 1 tbsp balsamic vinaigrette
• Toss all ingredients.

DINNER: White Fish Curry

• 180g white fish
• 1 cup coconut milk
• 1 cup vegetables
• 1 tbsp curry powder
• ½ cup rice
• Cook: Simmer fish in coconut milk with curry and vegetables, serve over rice.

DAY 20

BREAKFAST: Avocado Toast

• 2 slices whole grain bread
• 1 avocado, mashed
• 2 poached eggs
• Cherry tomatoes
• Chili flakes
• Salt, pepper
• Toast bread, spread avocado, top with eggs and tomatoes.

LUNCH: Chicken and Sweet Potato

• 150g chicken breast
• 1 sweet potato, cubed
• 1 cup broccoli
• 1 tbsp olive oil
• Paprika
• Cook: Roast chicken and sweet potato with paprika, steam broccoli.

DINNER: Beef Steak

• 180g beef steak
• 1 cup mixed vegetables
• ½ cup mashed potato
• 1 tbsp butter
• Cook: Grill steak, steam vegetables, mash potato with butter.

DAY 21

BREAKFAST: Berry Protein Shake

• 1 scoop protein powder
• 1 cup mixed berries
• 1 cup almond milk
• 1 tbsp chia seeds
• Ice
• Blend all ingredients.

LUNCH: Salmon Bowl

• 150g salmon
• 1 cup quinoa
• Edamame
• Cucumber, diced
• 1 tbsp sesame dressing
• Cook: Pan-fry salmon, serve over quinoa with edamame and cucumber.

DINNER: Pork and Vegetables

• 150g pork tenderloin
• Roasted vegetables (carrot, zucchini, capsicum)
• ½ cup couscous
• Fresh herbs
• Cook: Roast pork and vegetables, serve over couscous.

WEEK 4

DAY 22

BREAKFAST: Egg and Veggie Scramble

• 3 eggs
• ½ cup spinach
• ¼ capsicum, diced
• ¼ onion, diced
• Cherry tomatoes
• Feta cheese
• Cook: Scramble eggs with vegetables, top with feta.

LUNCH: Chicken Pasta

• 150g chicken breast
• 1 cup pasta
• ½ cup pasta sauce
• Spinach
• Parmesan
• Cook: Toss cooked pasta with chicken, sauce, spinach, top with parmesan.

DINNER: Fish and Chips

• 180g white fish
• 1 sweet potato, cut into wedges
• 1 cup green salad
• 1 tbsp olive oil
• Cook: Bake fish and sweet potato wedges at 200°C for 20min.

DAY 23

BREAKFAST: Banana Walnut Porridge

• 1 cup oats
• 1 cup almond milk
• 1 banana, sliced
• ¼ cup walnuts
• 1 tbsp honey
• Cinnamon
• Cook oats with milk, top with banana, walnuts, honey.

LUNCH: Beef Tacos

• 150g ground beef
• Taco shells or lettuce cups
• Lettuce, tomato, cheese
• Salsa
• ¼ avocado
• Cook: Brown beef with taco seasoning, serve in shells with toppings.

DINNER: Chicken and Rice

• 150g chicken thighs
• 1 cup basmati rice
• 1 cup vegetables
• 1 tbsp soy sauce
• Ginger, garlic
• Cook: Simmer chicken with soy, ginger, garlic. Serve over rice with vegetables.

DAY 24

BREAKFAST: Greek Yogurt Parfait

• 200g Greek yogurt
• ½ cup granola
• ½ cup berries
• 1 tbsp honey
• Sliced almonds
• Layer yogurt, granola, berries, top with honey and almonds.

LUNCH: Turkey Burger

• 150g ground turkey
• Burger bun (whole wheat)
• Lettuce, tomato, onion
• Mustard
• Side salad
• Cook: Form patty, grill, assemble burger.

DINNER: Prawn Pasta

• 150g prawns
• 1 cup pasta
• Cherry tomatoes
• Spinach
• Garlic, chili, olive oil
• Cook: Sauté prawns with garlic and chili, toss with pasta, tomatoes, spinach.

DAY 25

BREAKFAST: Smoothie Bowl

• 1 banana, frozen
• ½ cup mango
• ½ cup Greek yogurt
• Granola, coconut, berries for topping
• Blend banana, mango, yogurt. Top with granola, coconut, berries.

LUNCH: Chicken Salad Wrap

• 100g chicken breast, shredded
• Whole wheat wrap
• Mixed greens
• ¼ avocado
• Greek yogurt dressing
• Assemble and roll.

DINNER: Lamb and Quinoa

• 150g lamb strips
• 1 cup quinoa
• Roasted vegetables
• Mint, lemon
• Cook: Grill lamb, serve over quinoa and vegetables with mint and lemon.

DAY 26

BREAKFAST: Omelette

• 3 eggs
• ¼ cup cheese
• Mushrooms, spinach, tomatoes
• 1 slice whole grain toast
• Cook: Make omelette with vegetables and cheese, serve with toast.

LUNCH: Tuna Salad

• 185g tuna
• Mixed greens
• Chickpeas
• Cucumber, tomato
• 1 tbsp olive oil + lemon
• Mix all ingredients.

DINNER: Chicken Curry

• 150g chicken breast
• 1 cup coconut milk
• Mixed vegetables
• 1 tbsp curry paste
• ½ cup rice
• Fresh coriander
• Cook: Simmer chicken in coconut milk with curry and vegetables, serve over rice.

DAY 27

BREAKFAST: Protein Pancakes

• 2 eggs
• 1 scoop protein powder
• ½ banana
• Berries
• Maple syrup
• Cook: Blend eggs, protein, banana. Cook as pancakes, top with berries and syrup.

LUNCH: Beef and Vegetables

• 150g beef strips
• Mixed stir-fry vegetables
• 1 cup rice
• 1 tbsp teriyaki sauce
• Cook: Stir-fry beef and vegetables, serve over rice with sauce.

DINNER: Baked Salmon

• 180g salmon
• 1 cup asparagus
• ½ cup quinoa
• 1 tbsp butter
• Lemon, dill
• Cook: Bake salmon with dill and lemon, steam asparagus.

DAY 28

BREAKFAST: Cottage Cheese and Fruit

• 200g cottage cheese
• ½ cup pineapple
• ½ cup strawberries
• 2 tbsp chia seeds
• Drizzle honey
• Mix all ingredients.

LUNCH: Chicken Bowl

• 150g chicken breast
• 1 cup rice
• Roasted vegetables
• Tahini dressing
• Cook: Grill chicken, serve over rice and vegetables with tahini.

DINNER: Pork Chop

• 150g pork chop
• 1 cup green beans
• ½ cup mashed sweet potato
• Apple sauce
• Cook: Grill pork chop, steam beans, mash sweet potato.

DAY 29

BREAKFAST: Banana Oats

• 1 cup oats
• 1 banana, sliced
• 2 tbsp peanut butter
• ¼ cup blueberries
• Cinnamon
• Cook oats, top with banana, peanut butter, berries.

LUNCH: Turkey and Quinoa

• 150g turkey breast
• 1 cup quinoa
• Roasted vegetables
• 1 tbsp balsamic vinegar
• Cook: Grill turkey, serve over quinoa and vegetables with balsamic.

DINNER: Fish and Vegetables

• 180g white fish
• 1 cup mixed vegetables
• ½ cup brown rice
• Lemon, herbs
• Cook: Bake fish with lemon and herbs, steam vegetables.

DAY 30

BREAKFAST: Power Bowl

• 3 eggs, scrambled
• ½ avocado
• Sweet potato hash
• Cherry tomatoes
• Fresh herbs
• Cook: Scramble eggs, serve with sweet potato hash, avocado, tomatoes.

LUNCH: Chicken and Rice

• 150g chicken breast
• 1 cup basmati rice
• Mixed vegetables
• Soy sauce, sesame oil
• Cook: Stir-fry chicken and vegetables, serve over rice.

DINNER: Celebration Meal

• Choose your favorite protein (steak, salmon, chicken)
• Choose your favorite carb (rice, potato, pasta)
• Choose your favorite vegetables
• Cook to your preference - you've earned it after 30 days!

QUICK REFERENCE

Protein Sources (150-180g per meal):

• Chicken breast, thighs
• Beef (lean cuts)
• Pork (tenderloin, chops)
• Fish (salmon, white fish)
• Turkey
• Prawns
• Eggs (3-4 whole)
• Tuna

Carb Sources (½-1 cup cooked):

• Brown rice
• Basmati rice
• Quinoa
• Sweet potato
• Oats
• Pasta (whole wheat)
• Couscous
• Rice noodles

Fats (1-2 tbsp):

• Avocado
• Olive oil
• Coconut oil
• Peanut butter
• Almond butter
• Nuts and seeds

Vegetables (1-2 cups):

• Broccoli, spinach, kale
• Capsicum, carrot, cucumber
• Tomatoes, mushrooms
• Green beans, asparagus
• Mixed salad greens

MEAL PREP TIPS

Sunday Prep (2 hours):

• Cook 3-4 cups rice/quinoa (refrigerate, portion into containers)
• Bake 4-6 sweet potatoes (refrigerate whole)
• Grill 6-8 chicken breasts (refrigerate or freeze)
• Chop vegetables for week (store in containers)
• Hard boil 12 eggs (refrigerate)
• Make overnight oats for 3 days (refrigerate)

Daily Quick Cook:

• Protein: 5-10 minutes (pan-fry, grill)
• Vegetables: 5 minutes (steam or stir-fry)
• Reheat rice/quinoa: 2 minutes
• Total prep: 15-20 minutes

Protect Your Breath. Sharpen Your Edge. Breathe To Win.