For details on Edward Aish's amazing transformation using Horleys products, click here.


Eating Plan

On Rising	I take three Horleys Ripped Factors Xtreme Capsules (Monday to Friday) with a large glass of water then do 20 to 30 minutes of cardio. (Cycle four weeks on, one week off.  Repeat) NB: I also take three capsules half an hour before my main weight training session, normally late afternoon.
Meal One	3-4 eggs (with 1-3 yolks on 2 slices whole grain toast or 1/2 cup oats with one scoop Horleys Ripped Factors, can be sweetened with small amount of fruit. Water
Meal Two	Horleys Ripped Factors Shake with non-fat milk 1 small steamed kumara 1 small pot low fat yoghurt Water
Meal Three	200-250g Steak or Chicken 1 cup steamed vegetables 1/2 Avocado (or flax seed capsules) Water
Meal Four	50g small rice crackers (Sakata style - two rows) 100g tuna or salmon or Horleys Ripped Factors made in water (especially if I was on the run) Water
Meal Five	200-250g Steak, Chicken or Fish 1&1/2 cups of steamed vegetables 1/2 Avocado Water
Meal Six	Horleys Carb Less Bar (yum - my favourite!) or Ripped Factors Shake in water
Tips	Cut out as much processed sugar as possible Dry fry all meat in a good non-stick fry pan Drink at least 3.5 litres of water a day Space meals no longer than three hours apart
Sundays	DAY OFF! Also DAY OFF diet, but still eating six meals, but keeping portion sizes in check. I found that I would have breakfast and snacks as other per other days but eat what I wanted for lunch and dinner.  If I wanted dessert I would have it about 1&1/2 hours after dinner, as my sixth meal.

Exercise Plan

• Monday - Gym Workout #1
• Tuesday – Gym Workout #2
• Wednesday – 45min to 1hr high intensity cardio
• Thursday – Gym Workout #1
• Friday – Gym Workout #2
• Saturday – if day allows - 45min to 1hr high intensity cardio & have some fun with any muscle groups not worked during week

Gym Workout 1 - Monday & Thursday

Start with five minutes cardio - medium intensity

Exercise	Sets	Reps	Notes
Ab Cycle Crunch	1	20	Alternate elbow to knee Superset with
Ab Prone Hold	1		Hold 30-60 seconds
Flat Bench Press	3	15	45 second rest between sets
Pec Deck	1	15	Superset (after last set of Bench Press)
Smith Machine Squats	3	15	45 second rest between sets
Leg Extension	1	15	Superset (after last set of Squats)
Arnie Shoulder Press	3	15	45 second rest between sets
Side Raises	1	15	Superset (after last set of Shoulder Press)
Leg Press	3	15	45 second rest between sets
Backwards Step Lunge	1	15	Superset (after last set of Leg Press

Finish with five minutes cardio - medium intensity
Stretch at end or between sets - hold each stretch for at least ten seconds

Gym Workout 2 - Tuesday & Friday

Start with five minutes cardio - medium intensity

Exercise	Sets	Reps	Notes
Supine Bridge Hold	1		Hold for 60 seconds
Swiss Ball Prone Back Extension	1	5	Hold each for 10 seconds Superset (with Supine Bridge Hold
Stiff Leg Deadlift	3	15	45 second rest between sets
Back Extension Rack	1	15	Superset (after last set of Deadlifts)
Shoulder Width Grip Pull-up	3	15	Assisted 45 second rest between sets
Upright Row	1	15	Superset (after last set of Pull-ups)
Hamstring Curl	3	15	45 second rest between sets
Bench Hip Extension	1		To failure Superset (after last set of Hamstring Curls)
Bent Over Row Barbel	3	15	45 second rest between sets
T Bar Row	1	15	Superset (after last set of bent over row)

Finish with five minutes cardio - medium intensity
Stretch at end or between sets - hold each stretch for at least ten seconds

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