Professional Documents
Culture Documents
90
day
plan
Cycle 1
Eamonn Mcinerney
Introduction
Hi Eamonn,
This plan will transform the way you eat and exercise,
which in turn will transform the way you look and feel.
3
This plan has been designed for mobile use and will
be best viewed on your phone. So save it to iBooks
or your favourite e-book app for the best viewing
experience. This way you can bookmark your favourite
recipes for easy access.
Joe Wicks
The Body Coach
4
Contents
6 Training
7 What will I be doing?
8 The workouts
9 Workout 1
10 Workout 2
11 Workout 3
12 Workout 4
13 Workout 5
14 Create your own HIIT workout
15 What exercises can you use?
16 Top tips to winning on Cycle 1
108 Supplements
109 Optional supplements
110 The Body Coach Complete Bundle
5
Training
Let’s
get you
super fit
What will I be doing?
The aim of the training in Cycle 1 is to build your
fitness levels and get your body burning fat. To do this
you will be completing 25-minute HIIT sessions.
What is HIIT?
High intensity interval training involves short bursts of
intense exercise, followed by short rest periods. These
exercises can be anything that challenges your body.
I have put together five exclusive workouts that offer
lots of variety and are suitable for all levels.
Why HIIT?
HIIT is a highly effective way of training for fat loss.
Minimal time, maximum results. Remember, HIIT is
relative to you and your body, so just aim to push
yourself as hard as you can during each session.
7
The workouts
I filmed the full workouts for Cycle 1 in my kitchen
at home so that we can train together. These are
exclusive to the 90 Day Plan and have been hosted
privately on YouTube so only clients of my plan can
view them.
5 Reverse lunges
9
Workout 2
8 exercises, 35 seconds work, 25 seconds rest, complete 3 times
4 Box push-ups
8 Up-down plank
10
Workout 3
6 exercises, 30 seconds work, 20 seconds rest, complete 5 times
3 Truffle shuffle
4 Burpees
5 Bear to crab
11
Workout 4
12 exercises, 40 seconds work, 20 seconds rest, complete twice
1 Reverse lunges
2 Bear crawls
5 Reverse crunches
6 Mountain climbers
9 Side lunges
12
Workout 5
10 exercises, 40 seconds work, 20 seconds rest, complete twice
1 Squats
4 Squat, 2 lunges
7 Kick throughs
9 Lunge jumps
Rest 1 minute
1 Bicycle crunch
4 Plank hold
13
Create your own HIIT workout
If you ever want a change from the workouts that I
have provided, then here are some guidelines on how
to structure your own HIIT workouts.
Duration: 25 minutes
16
Food &
nutrition
Let’s
eat
How will I be eating?
We’ve got the training sorted, now it's time to start
fuelling your body correctly. Your nutrition is going to
really determine how much your body transforms over
the next 90 days. Remember, you can't out-train a
bad diet.
18
Training days and rest days
On training days, you will be having:
19
Snacks
Meal frequency
Whilst following the plan, you are free to eat the food
recommended here whenever you like. There are just
two rules to follow:
20
Prep like a boss
I have always said that good organisation and
preparation is key to getting the body you want.
Portions
Your meal plan has been tailored to provide your
body with the ideal calories to fuel your workouts and
burn fat. Stick to the recipes as closely as you can to
achieve the best possible results.
22
Top food tips
One thing you will notice about the 90 Day Plan is the
wide range of recipes provided. This is to encourage
you to have a varied diet, as this will help you to get
all the vitamins and minerals you need as well as
keeping it exciting and fresh.
23
Hydration
There are numerous benefits to staying well hydrated
and drinking plenty of water is vital for the body to
burn fat effectively. Drinking the right amount of water
will promote healthier skin, improve digestion and
even reduce fatigue.
24
Additional drinks
If you drink tea or coffee, try to limit this to 1–2 cup(s)
per day to avoid your body becoming reliant on
caffeine. During your time on this plan you will learn
that proper diet and nutrition will give your body all
the energy it needs, with no need for extra caffeine
boosts. Feel free to drink herbal tea throughout the
day. With any of these hot beverages, please avoid
adding sugar.
You won’t like to hear it, but alcohol could be the one
thing holding you back from achieving the body you
want.
Carbohydrates
On the days that you exercise, your body’s stored
carbohydrates are used during intense HIIT and
need to be topped up ready for the next session.
Replenishing your body’s stores of carbohydrates
with a carbohydrate refuel meal will aid recovery and
ensure that you have the energy ready for your next
workout.
26
Fats
As a stable source of energy, fats will fuel your body
for all of the low-intensity activities that you do during
the day, such as walking, sitting at your desk and
sleeping. This makes them perfectly suited to your rest
days. Fats also help to regulate your hormones and
without them your body would not be able to properly
absorb many vitamins.
Proteins
Protein has a number of important roles in the body.
All of your meals will contain a good portion of protein
to help with the growth and repair of your muscles,
but also with the production of hormones that help
keep you feeling fuller for longer.
27
Carb
refuel
meals
Post
workout
Good on the go
Alternative ingredients
To make this nut-free, swap the almonds for the same grams of
seeds (e.g. pumpkin, sunflower) or you could use extra ground
flaxseed.
Tips
Huevos rancheros
Serves 1
Preheat the grill to high then heat half of the oil in a frying pan.
Add the onion, pepper and garlic and fry gently for 5 minutes
until soft. Add the tomatoes and smoked paprika, bring to a
simmer then cook for 5 minutes until thickened and reduced.
Season to taste and set aside.
Spoon the tomato sauce over the tortillas then top with the
beans and eggs. Finish with the feta and coriander then serve.
Tips
Batch cook several portions of the tomato sauce. This will store
in the fridge for up to 3 days or can be frozen for up to 1 month.
Defrost overnight in the fridge and reheat in the microwave.
Alternative ingredients
To make this recipe dairy free you can swap the feta cheese for
75g of extra black beans or an extra egg.
Roughly mash the berries with a fork then stir through the
mixed spice. Stack up the pancakes and spoon the berries over
the top to serve.
Tips
Heat the oil in a non-stick frying pan and add the beaten eggs
and egg whites. Cook gently, stirring constantly until they start
to set. Remove from the heat, fold in the tomato and season to
taste.
Put the spinach into a bowl with a spoonful of water, cover and
microwave for 1–2 minutes until wilted. Tip the spinach out onto
a few sheets of kitchen roll and squeeze out the excess moisture.
Sit the bottom half of the bagel on a plate, top with the spinach
then spoon the eggs over. Lay the smoked salmon on top,
squeeze over a little lemon juice then top with the remaining
bagel half.
Tip
Pour the tomatoes into the pan then stir in the tomato puree,
Worcestershire sauce, smoked paprika, honey and mustard. Add
a splash of water, bring to the boil then simmer for 5 minutes.
Chop the sausages into bite-sized pieces, stir into the tomato
sauce then add in the beans. Bring back to a simmer then cook
gently for 5 minutes. Season to taste.
Tips
Alternative ingredients
To make this nut-free, swap the almond milk for the same
amount of another milk (e.g. soy).
Overnight oats
Serves 1
When ready to eat, drizzle with honey and top with the
almonds.
Alternative ingredients
To make this nut-free, swap the almonds for the same grams of
seeds (e.g. pumpkin, sunflower) and swap the almond milk for
the same amount of another type of milk (e.g. soy).
Preheat the oven to 180ºC. Tip the sweet potato wedges into
a roasting tray, drizzle over half of the oil and season with salt
and pepper. Roast in the oven for 20 minutes.
Mix together the yoghurt, chilli sauce and lime zest then spread
on the bottom half of the burger bun. Top with the prawn
burger, lettuce, cucumber and bun top. Serve with the sweet
potato fries.
Put the steak into a bowl, add the oil, chipotle paste and cumin
then season with salt and pepper. Toss everything together until
the steak is evenly coated. Set aside to marinate for 10 minutes
(or up to half an hour if you have time).
Preheat a griddle pan to a high heat, add the steak and cook
for 3 minutes on each side or until cooked to your liking. Set
aside to rest for 5 minutes.
To serve, spread the beans over the tortillas then slice the steak
and pile on top. Spoon over the salsa and serve.
To make the marinade, pour the garlic, lemon juice, red wine
vinegar, tomato puree, hot sauce, dried oregano and smoked
paprika into a liquidiser or food processor, blend until smooth
then pour into a bowl and season with salt and pepper. Add the
chicken strips and toss to coat.
Return the tray to the oven for 15 minutes until the chicken is
cooked through. Serve with a simple green salad.
Tips
Alternative ingredients
To make this recipe dairy free you can swap the parmesan
cheese for 15g of pine nuts.
Cook the macaroni as per the packet instructions, drain and set
to one side. While the macaroni is cooking you need to cook the
chicken and make the sauce.
Add the chicken and pasta to the cheese sauce and give it a
good mix. Pour into an ovenproof dish, top with the remaining
cheese then slide under the grill for 3–4 minutes until nice and
crispy. Serve with a handful of salad leaves.
Tip
Batch cook several portions of this to cook in one big dish. Once
cooked, divide into portions and store in the fridge or freezer.
Defrost in the fridge overnight and reheat in the microwave or
oven.
Heat a dry, non-stick frying pan over a medium heat, add the
desiccated coconut and toast until golden. Stir half into the
pancake batter and save the rest for later.
Melt the coconut oil in the frying pan and fry large spoonfuls
of the batter for 1 minute, then flip and cook for a further
30 seconds. Repeat with the remaining batter then stack up
and top with the yoghurt. Scatter over the rest of the toasted
coconut and serve.
Tip
Return the spinach and spring onion mix to the pan, space it
out evenly, then scatter over the potatoes. Grate over a little
nutmeg, season with salt and pepper then pour over the eggs
and egg whites. Gently shake the pan and pull the eggs into the
middle as they start to set. Crumble the feta over the top then
slide the pan under the hot grill. Cook for around 3 minutes until
the top of the frittata is golden brown and the eggs are set.
Slide onto a board, cut into wedges and serve with the salad.
Tips
Bring a pan of salted water to the boil, add the potatoes and
cook for 5 minutes. Drain thoroughly then leave to steam dry for
a couple of minutes.
Heat half of the oil in a frying pan, add the onions and peppers
and fry until soft. Tip onto a plate and set aside. Add the
potatoes to the pan and fry for 5–6 minutes until crisp. Return
the onions and peppers to the pan, toss together and season to
taste.
Tip the potato mixture onto a serving plate, wipe the pan clean
and heat the remaining oil over a medium heat. Crack the eggs
into the pan and fry until the whites are set and the yolks are
still runny. Serve the steak with the potato mix and eggs.
Alternative ingredients
To make this nut-free, swap the almond milk for the same
amount of another milk (e.g. soy). The peanut butter can be
swapped for the same amount of tahini.
Spanish-style shakshuka
Serves 1
2 tsp olive oil
80g chorizo, finely chopped
½ red onion, peeled and finely sliced
½ red pepper, deseeded and sliced
½ yellow pepper, deseeded and sliced
½ tsp smoked paprika, plus extra to serve
½ tsp ground cumin
2 tsp tomato puree
210g tinned chopped tomatoes
Salt and pepper
2 large eggs
2 tbsp yoghurt, such as Greek, natural, soy
Heat the olive oil in a small frying pan set over a medium heat.
Add the chorizo and fry gently for 3–4 minutes. Add the onion
and peppers and fry for 5 minutes until softened. Add the spices
and tomato puree, fry for a minute then add a splash of water.
Pour in the tomatoes, stir everything together then bring to a
simmer. Cook for 8–10 minutes until the mixture has reduced
down slightly, then season to taste with salt and pepper.
Tip
Roughly tear the lettuce into a bowl and top with the beans,
avocado, tomato, cheese and jalapeños. Slice the chicken, lay
on top then drizzle over the soured cream. Scatter over the
coriander and serve.
Tip
If you don’t want to buy all the spices listed above, you can
cheat and buy a ready-mixed taco seasoning. Just check that it
doesn’t have any added sugar.
Alternative ingredients
To make this recipe dairy free you can swap the soured cream
for the same amount of yoghurt, e.g. soy or coconut.
Preheat the oven to 200°C and line a baking tray with a sheet
of greaseproof paper. Lay the cod on top, season with salt and
pepper then brush the top of the fish with the mustard. Put the
almonds, parmesan, parsley, chilli flakes and lemon zest into a
small food processor and pulse to a rough crumb; alternatively,
pile everything onto a board and chop finely.
Alternative ingredients
To make this nut-free, swap the flaked almonds for the same
grams of seeds (e.g. pumpkin, sunflower) to make a seed, lemon
and herb crust.
To make this dairy free you can swap the parmesan with an
extra 15g of flaked almonds.
Whisk together the soy sauce, sugar, vinegar, sesame oil, garlic
and ginger in a bowl then add the beef and spring onions and
set aside to marinate: it needs at least 20 minutes but if you can
leave it for a few hours it’ll taste even better.
Thread the beef and spring onions onto skewers, lay on the
griddle and cook for 2 minutes on each side or until cooked to
your liking. Set aside to rest for a couple of minutes. Brush with
the teriyaki glaze and sprinkle over half of the toasted sesame
seeds.
Heat a wok or large frying pan over a high heat and add the
coconut oil. When the oil starts to smoke, throw in the broccoli
and fry for 2 minutes. Add the sugar snaps and chilli, fry for a
further 2 minutes then remove from the heat and season with
any leftover teriyaki glaze. Stir through the remaining sesame
seeds and serve with the beef skewers.
Put the lamb into a bowl, add the garlic, vinegar, oil, oregano,
paprika, cumin and a pinch of salt and pepper. Toss to combine
then cover and set aside to marinate; it needs at least 10
minutes but you can do this well in advance, just stick the bowl
in the fridge until you’re ready to cook the lamb.
Heat a griddle pan over a high heat and thread the lamb onto
skewers. Grill for 3–4 minutes on each side then set aside to rest.
Whilst the lamb rests, stir together the yoghurt, cucumber, garlic
and mint to make the tzatziki and warm the tortilla or pitta
bread on the griddle pan or in your toaster.
To serve, split the warm pitta open and pile in the lamb, tomato,
onion and feta or spoon it onto the tortilla, drizzle over the
tzatziki, close or roll up and serve.
Alternative ingredients
To make this recipe dairy free you can swap the feta cheese for
55g of extra lamb.
Stir the fish or soy sauce, lime zest and juice, sesame oil and
sugar together in a small bowl until the sugar has dissolved then
set aside.
Set a wok or frying pan over a medium heat, add the sesame
seeds and toast for a minute until golden. Tip out onto a plate
and set aside.
Turn the heat up high and add the coconut oil and curry paste.
Fry for a couple of minutes until fragrant then add the turkey
mince. Stir-fry for 3 minutes then add the carrot and red onion
and fry for a couple of minutes until soft. Pour in the fish sauce
mixture, stir to combine then remove from the heat. Stir through
the herbs then divide the mixture between the lettuce leaf cups.
Top with the toasted sesame seeds and serve.
Tip
If you can’t find ras el hanout, it is easy to make your own. Mix
together the following:
Preheat the oven to 200ºC. Tip the broccoli florets, beans, garlic
and chilli into a small roasting tin and drizzle over half of the oil.
Season with salt and pepper then toss everything together and
roast for 20 minutes.
Whisk together the tahini and lemon juice in a large bowl, tip
the roast vegetables in and toss to coat. Serve with the salmon
and rice.
Tip
Whisk together the peanut butter, chilli sauce and soy sauce
in a large bowl and squeeze in half of the lime juice. Add the
cabbage, carrot, spring onions and coriander and toss to coat.
Heat the coconut oil in a non-stick frying pan over a high heat.
Add the tuna and fry for 1 minute on each side or until cooked
to your liking. Serve with the slaw and remaining lime wedges.
Bring a pan of water to the boil, add the noodles and cook
according to the packet instructions. Drain, rinse under cold
water then set aside.
Preheat a wok or large frying pan over a medium heat. Melt the
coconut oil then add the chorizo and fry gently for 3–4 minutes
until crisp. Remove the chorizo using a slotted spoon and drain
on kitchen roll. Increase the heat, add the prawns and stir-fry
for a couple of minutes until they turn pink. Remove from the
pan with a slotted spoon and set aside. Add the onion, pepper,
courgette and chilli and fry for 3–4 minutes until the vegetables
start to soften. Add the spring onions, stir-fry for a minute then
add the cooked noodles and chilli sauce. Return the chorizo
and prawns to the pan, toss to coat then season to taste. Tip
everything into a bowl, scatter over the coriander and serve.
Tip
Batch cook this recipe and keep in the fridge for up to 3 days or
in the freezer for up to 1 month. Defrost overnight in the fridge
before reheating in the microwave.
Lay the pork between two sheets of clingfilm then bash with
a rolling pin to flatten out to thin steaks. Mix the breadcrumbs
with the parsley and lemon zest, then season the pork with salt
and pepper. Coat the pork in the flour, shake off the excess then
dip in the beaten egg. Finally dip in the breadcrumbs, making
sure the pork is evenly coated.
Heat the oil and butter in a frying pan over a medium heat, add
the pork and fry for 3–4 minutes on each side until golden and
crisp. Transfer to a plate lined with kitchen roll.
Whilst the pork is cooking, put the peas and green beans into
a bowl with a spoonful of water, cover and microwave for 3–4
minutes until cooked through.
Increase the heat, add the mushrooms and garlic and fry for a
few minutes until softened. Remove the pan from the heat, stir
in the mustard and crème fraîche and season to taste. Serve the
pork with the creamy mushrooms, beans and peas.
Preheat a griddle pan over a high heat. Rub the corn on the
cob with the oil then season with the smoked paprika or chilli
and a pinch of salt. Grill for 8–10 minutes, turning regularly until
softened and charred. Using a sharp knife, slice down the length
of the corn to remove the kernels then tip into a large bowl.
Add the remaining ingredients to create a salad, then toss to
combine and serve.
Alternative ingredients
Season the turkey mince with salt and pepper then roll into
roughly 8 equal balls. Heat the oil in a deep frying pan over a
medium heat, add the meatballs and fry for 5 minutes, shaking
the pan occasionally so that the meatballs brown evenly.
Preheat the grill to high. Pour the meatballs and sauce into a
heatproof dish, scatter over the mozzarella and slide under the
grill for 3–4 minutes until the cheese is golden and bubbling.
Leave to cool for a couple of minutes then serve with a big
handful of your favourite green veg.
Tip
Batch cook this recipe and keep in the fridge for up to 3 days or
in the freezer for up to 1 month. Defrost overnight in the fridge
before reheating in the microwave.
Alternative ingredients
To make this recipe dairy free you can swap the mozzarella
cheese for an extra 95g of turkey thigh mince.
Add the chicken to the curry sauce and simmer for 4–5 minutes
or until the chicken is cooked through. Check by slicing into one
of the larger pieces to make sure the meat is white all the way
through, with no raw pink bits left.
For the marinade, stir together 2 tsp of the fish or soy sauce, 2
tsp of the chilli sauce, 1 tsp of the sesame oil, and zest and juice
of 1 lime in a large bowl. Add the steak, toss to coat then cover
and set aside; ideally leave this to marinate for around an hour,
but 10 minutes is enough to get the flavours working if short for
time.
Heat a griddle pan over a high heat, add the steak and cook
for 2–3 minutes on each side or until cooked to your liking. Set
aside to rest then slice and serve with the salad.
Chicken jalfrezi
Serves 1
2 tsp coconut oil
215g skinless chicken breast fillet, cut into bite-sized pieces
1 small onion, peeled and sliced
½ green pepper, deseeded and cut into chunks
½ red pepper, deseeded and cut into chunks
1 tomato, diced
1 clove of garlic, peeled and crushed
½ tsp hot or mild chilli powder
½ tsp ground cumin
½ tsp garam masala
½ tsp turmeric
2 tsp tomato puree
20g almond butter
2 tbsp yoghurt, such as Greek, natural, soy
Salt and pepper
3 poppadoms, heated in the microwave
Heat the coconut oil in a deep frying pan over a high heat, add
the chicken and fry for 5 minutes until browned. Remove from
the pan with a slotted spoon and set aside.
Tip the onion, peppers, tomato and garlic into the pan and
fry for 7–8 minutes until softened. Add the spices, fry for a
minute then stir in the tomato puree and almond butter. Add a
splash of water, return the chicken to the pan and cook for 2–3
minutes until the sauce has thickened and the chicken is cooked
through. Remove from the heat, stir through the yoghurt and
season with salt and pepper. Serve with the poppadoms.
Tip
Batch cook this recipe and keep in the fridge for up to 3 days or
in the freezer for up to 1 month. Defrost overnight in the fridge
before reheating in the microwave and adding the yoghurt.
Method
Fruit
Serves 1
155g fruit:
Melon Grapefruit
Berries Kiwi
Apple Pineapple
Pear Peach
Orange
Method
Snacks 97
Apple slices and peanut butter
Serves 1
1 apple
30g nut butter, such as peanut or almond
Method
Core and cut the apple into slices and then spread the nut
butter on top. Make sure that you choose a good quality nut
butter that doesn't contain any added sugars or preservatives.
Method
Snacks 98
Mousse me up
Serves 1
1 sachet of sugar-free jelly powder
260g cottage cheese
Method
Boil the water and mix with the jelly powder as per the packet
instructions.
Pour into a jug and let the jelly mixture cool in the fridge. Don’t
let your jelly set hard, you just want it to cool down. Feel free to
stir it every now and again to speed up this process.
Add the cottage cheese and the jelly mix to the blender and
blend until thoroughly mixed. Finally, pour this mixture into a
bowl or Tupperware and let it set in the fridge.
Protein yoghurt
Serves 1
210g yoghurt, such as Greek, natural, soy
25g protein powder - your favourite flavour
Method
Add the yoghurt to a bowl and mix with your favourite flavour
of protein powder.
Snacks 99
Create
your own
#Leanin15
Create your own
If you ever want a break from the recipes provided
in your plan then this section is for you. Super simple
to follow and with the potential to create 1000s of
different tasty recipes.
Cooking fat
Protein
Carbohydrates
Vegetables
Green Vegetables
Side sauce
Freebies
Cooking fat
Protein
Additional fats
Vegetables
Green Vegetables
Side sauce
Freebies
Protein
70g avocado
25g cheddar cheese
50g mozzarella
45g feta
25g nuts or nut butter
25g seeds
1 large egg
Onion
Mushroom
Peppers
Tomatoes
Carrot
Aubergine
Mangetout
Courgette
Green vegetables
Spinach
Broccoli
Kale
Green beans
Asparagus
Cabbage
Freebies
Garlic
Chillies
Ginger
Coriander
Parsley
Rosemary
Paprika
Cumin
Supplements 109
The Body Coach Complete Bundle
If you are interested in using supplements alongside
the 90 Day Plan, then we recommend the following
bundle. This will enable you to save money when
compared to buying each product seperately.
Omega 3, 90 Softgels
Supplements 110
12%
OFF
Recommended products
at Myprotein