Eating the right foods, in the right quantities, at the right times, day in and day out, will help you achieve a great transformation. The Challenge plans have been designed specifically to account for this and to take the guess-work out of it for you. The following guidelines are principles we encourage you to follow in order to help maximise your nutrition during the Challenge, and in the longterm: Six meals per day – Your metabolism will respond much better to more frequent meals, every 2-3 hours, by working at a higher rate. You will burn more kilojoules, get leaner, have more energy to train, build more muscle, and generally feel much better. So spread your daily food over 6 meals for maximum results. Do not skip breakfast – Often referred to as the most important meal of the day, breakfast is very important for building muscle, kick starting your metabolism and getting in top shape. Quality protein and carbs with relatively low fats is the perfect way to start your day. Protein at each meal – You need a constant intake of protein to continually build maximum muscle. Make sure you have a quality protein source of around 20-30 grams in each of your daily 5 – 6 meals. Vegetables are essential – Vegetables are full of vitamins, minerals and fibre, and will help keep your body healthy and in optimum shape during rigorous training and dieting. Try to include several servings of fresh vegetable in at least three of your daily meals. Drink plenty of water – Water plays a crucial role in every part of your metabolism. You need it to build muscle, burn fat, produce energy, plus a myriad of other physiological processes. 2 – 3 litres per day is a minimum requirement. Carbohydrates – While some carbohydrates are essential to your body's functioning, moderating carbs is important when training to get lean and toned. Always choose good quality 'clean' carbs like wholegrain cereals, brown rice and sweet potato. Minimise Junk Food – Eat minimal amounts of processed foods and choose foods in their raw unprocessed forms wherever possible. Minimise or avoid junk food, fried food, fatty food, sugary foods, soft drinks and refined carb foods like white bread, biscuits and cakes. These are simply 'empty kilojoules' containing little nutritional value, and are quickly converted to fat and stored around your body. Alcohol – Alcohol simply adds empty calories to your diet, and subsequently kilos, and can play havoc with your metabolism. Limit yourself to a few drinks spread over the night, alternating with a glass of water, and choose lower calorie drinks or beers. Post workout nutrition – Perhaps the most important nutritional time of your day. Your muscles are crying out for recovery nutrients, especially proteins and carbs, and will absorb these much faster than normal in the 30-60 minutes after they have been trained. Fast acting protein and fast acting carbs straight after your workout will really supercharge your recovery. Your Maxine's BURN or PURE shake is an ideal post recovery meal. Eat to feel satisfied but not full - Each meal should contain some good quality protein and make you feel satisfied but not full. Eat your meals slowly and chew your food well. This will help to digest your food more fully allowing you to obtain the maximum nutrients and satisfy your appetite more fully.