JAMAL'S 10-DAY REHAB GUIDE. //

- in conjunction with the ultimate Rehab challenge. 10 sessions in 10 days on the first 10 days of every month. 

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Before we start, here are a few tips for your 10 day sweat out.

1. Try and get good quality protein during your morning meal. Important to build lean muscle and even better will keep you feeling fuller for longer! 

 

2. If you have decided to work out at lunch it's vital you get protein into your system as quick as possible to maximise muscle growth. 

 

3. For dinner have a meal with a good mixture of quality protein and complex carbs to help with recovery. Complex carbs contain important nutrients and help keep blood sugar levels even throughout the following day. 

 

4. Try and get as much sleep as possible to give your body time to rest and repair itself and give you more energy for when you face the early morning Ride class the next day! 

 

5. Eat regularly 6 times a day 

 

6. Stay hydrated! Try and drink 1 litre of water throughout the day on top of what you consume whilst training 

 

7. Set yourself a reward at the end of the 10days. Or have a cheeky glass of proescco on us when you book in your Friday night Reshape fix. 

 

8. Cut sugar out of your diet wherever possible. It's the fastest route to those 6 pack abs 

 

9. If you do want to include fruit opt for whole fruit as opposed to fruit juice. Even better go for one of the pressed veg and fruit juices available at 1rebel. My favourite "invigorate" with extra ginger to keep your immune system fired up 

10. Get down to our classes! 

Meal plan.

We have made this as simple to follow not overloading you with too many options or ingredients and allowing you mix and match across the 10 days. 

There are 4 breakfast, lunch dinner and snack options, than you can switch between across the 10 day plan...

BREAKFAST 1

Chocolate Protein porridge 

Oats so simple sachets (plain!) 

1 scoop protein powder - chocolate is my fav 

(Alternative use a tablespoon of peanut butter) 

Unsweetened Almond milk 

Agave nectar

Blueberries or raspberries 

Pour oats into a bowl and measure almond milk to the line in the sachets and add milk to the bowl. Microwave for two minutes. Add one scoop of protein powder and stir in until dissolved. Add agave as required and optional handful of berries on top. 

BREAKFAST 3

Blueberry Protein pancakes

 

1 scoop protein powder 

3 egg whites 

1/2 cup of oatmeal 

1/2 medium banana

1/2 cup blueberries

2 tsp baking powder

Add eggs, banana, protein powder, and baking powder and pulse blend until smooth. Toss blueberries into the batter and mix using a spatula or spoon. Place a frying pan on medium-high heat and measure out about 2 tbsp of batter per pancake. Cover the pancakes while they cook to help the inside cook faster.

LUNCH 1

Tuna niscoise

1 can of tuna 

1 large beef tomato quartered twice 

Half cucumber slices 

Handful of Black olives 

LUNCH 3

protein house or make at home 

Steak / Sweet potato /Avocado 

1 large steak cooked grilled and cut into slices 

1 small to medium sweet potato roasted for 40 min and cut up 

1 avocado cut into slices 

DINNER 1

Salmon, CousCous & vine tomatoes

 

2 salmon fillets 

25g butter 

1 fresh lemon

1 packet of Ainsley Harriet Moroccan couscous

Vine of cherry tomatoes 

 

Place two salmon fillets into a foiled oven dish. Season with Salt and pepper and place a small knob of butter on top of each fillet. Squeeze some fresh lemon prior to cooking and cover with the foil. Bake in oven for 20-25 minutes at  180'c.

To prepare couscous place in bowl and add required amount of boiling water. Leave to stand for 5minutes

Either roast the cherry vine tomatoes with the same or eat fresh 

DINNER 3

Pesto Prawn stir fry 

3 -4 teaspoons of Fiery hot Pesto chilli paste 

1 packet of Tiger prawns 

1 Yellow pepper 

1/2 Red onion 

Handful of Mushrooms chopped 

1/2 Courgette 

1 Red chilli chopped for an extra kick 

1tsp fresh corriander chopped 

1 garlic clove chopped 

 

Heat oil in a pan over a medium heat and add he onions followed by the rest of the vegetables. Finally add the prawns and the pesto paste. Adapt and add in substitute veg as you like. Add more prawns for extra protein! 

BREAKFAST 2

poached eggs with mash avocado on wholemeal toast 

Poach two eggs for 5-6 minutes and meanwhile

mash the avocado, adding the required amount of chilli flakes. Toast one piece of wholemeal toast and season the eggs with black cracked pepper and salt 

BREAKFAST 4

Greek yogurt/honey/ nuts & berries 

1 cup of non fat Greek yoghurt 

Handful of frozen or fresh blueberries 

Agave nectar to taste 

Mix ingredients in a bowl and enjoy!

LUNCH 2

protein house or make at home

Grilled chicken / Sweet potato/ avocado

1 large chicken breast grilled and chopped up

1 small to medium sweet potato roasted for 40 min and cut up 

1 avocado cut into slices 

LUNCH 4

We Grill Skewers 

Get yourself down to we grill and choose a couple of skewers to get your lunchtime protein hit. Choose from their range of chicken, lamb, and salmon skewers. Choose one side option and stay away from the Coca Cola. 

DINNER 2

Chicken and stir fried veg 

2 chicken breasts 

Yellow pepper 

Red onion 

Baby corn 

Spring onion 

Carrots 

Tender Leaf broccoli 

Mange Tout

 

Season two chicken breast as desired and place on a griddle pan turning every 5 minutes and cook for 20-25 minutes. In the meantime prepare the stir fry by adding all the veg to a pan. Season simply with salt pepper and chilli flakes or add a little pesto sauce. 

DINNER 4

Lemon and Thyme chicken 

 

1 large roast chicken (about 1.8kg) - free range 

1 lemon quartered 

2 sprigs of thyme 

4 rashers of bacon 

 

Season, stuff with lemon and thyme and lay bacon across the breast. Cook at 200'c for 2min per 450g meat. Rest for 20 minute and serve with grilled Mediterranean veg 

Snacks

Green apple and handful of almonds 

Skyr yogurts - packed full of protein and can find in most major supermarkets 

Green apple slices with peanut butter - slice it up and just go easy on the peanut butter. 

Rice cakes with dark chocolate - several brands out there that have these ready prepped rice cakes with a thin layer of dark chocolate to satisfy your sweet tooth. 

Protein Smoothie - Bananas are great to battle fatigue and insomnia and help the body metabolise protein. So opting for a smoothie from 1rebel containing banana and protein after your Rumble class as one of your snacks is a great option. 

Hard boiled eggs and spinach pot - prepare yourself the night before but even easier pick up a ready prepared pot from Pret A Manger or other Food retailers. 

Grenade Protein bar - Try Holland and Barrett for a box of bars. Taste great and lots of choice when it comes to flavour 

Hit up Protein Haus for a wide selection of snacks that are high in protein and low in sugar.

Protein energy balls - check the supernatural counter at St Mary's Axe for some tasty healthy treats 

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