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BIG BOY  -  Daily Nutritional Plan example.
Remember that diet is the most important thing in putting on VIKING like size.

Meal 1
300ml Water or Milk, 2 Scoops Viking Protein BIG BOY, 1 Banana or
Berries, 1 Tablespoon Flaxseed Oil, 1 Cup of Oats or 2 Wheat Bix.

Meal 2
Can of Tuna and 2 Rice Cakes with Peanut Butter or Almond Butter
2 x Rice Cakes, Turkey and Cheese, Ham, Chicken Slices

Meal 3
Wholemeal roll with Tuna, Chicken, Turkey or Ham with Salad.
1 serve Low Fat Yoghurt

Meal 4
BIG BOY Power Shake and a Banana

Half an hour before training - Viking Protein Before Battle

( See BIG BOY Training Plans )

After training Viking Protein BIG BOY

Meal 5
200 - 300 grams, Lean Meat and Vegetables and Salad,
Sweet Potato or one Cup of Rice or one Cup of Pasta.

Other Meals for Consideration:
- Omelette with tomato, spinach, cheese, mushroom on toast
- Tuna pasta with onion and mushrooms
- Baked beans on wholemeal toast and cheese

Feel free to print out these guides for your reference & share them.


CHISEL  -  Daily Nutritional Plan example.
Remember that diet is the most important thing in achieving that Chisel look.
Chiseled Abs are made in the kitchen - not only in the Gym.

Meal 1
300 mls Water, 1 heaped Scoop
Viking Protein Chisel, 1  Tablespoon Flaxseed Oil, Half Cup Oats, a few Strawberries and Blueberries, Tablespoon Physilium Husk.

Meal 2
1 Tin of Tuna and 2 Rice Cakes with Peanut Butter or Almond Butter

Meal 3
Chicken Breast with Salad including Avacodo and a Low Fat Yoghurt.

Meal 4
Viking Protein Chisel Shake with an Apple or handfull of Almonds

Half an hour before training  - Viking Protein Before Battle

( See CHISEL Training Plans )

After Training - Take Viking Protein After Battle or Chisel

Meal 5
200 grams of Fish or Lean Meat, Salad and Vegetables

Other Meals for Consideration:
- 4 Bean mix with meals, Olive Oil and Avocado with Lemon Juice
- 4 Egg White Omlette with Cottage Cheese, Mushroom and Spinach

Feel free to print out these guides for your reference and share
them with friends.

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Drink at least 4 litres of Water per day
( Drinking 3 protein shakes a day equates to around 1 litre of water )
Benefits of drinking water
* Weight loss
* Aids digestion
* Boosts energy levels
* Extracts toxins from your body
* Helps absorbs nutrients
* Healthy skin

Cook with Grape Seed Oil
* Non-hydrogenated and has no trans fats
* High concentration of omega-6 polyunsaturated fat
* No cholesterol and very little saturated fat
* Higher smoke point than olive oil

Eat high protein foods often
* Eating high protein in every meal helps you be fuller for longer & helps build and repair muscle
* Protein helps recovery, build and to tone muscle
* Promotes fat loss
* Boosts your immune system
* Curbs hunger
* Helps prevent and manage diabetes
* Promotes healthy insulin secretion
* Helps improve bone density

Eat Seeds, Nuts and Whole Grains
* Low GI carbs in every meal help give you a balanced and sustained energy level.
* Sustained energy levels
* Can lower cholesterol absorption
* Helps brain function
* Reduces heart disease

Other Nutrition Tips
* Experts say that about 70% of your health & wellbeing comes from your diet & nutritional intake.
* Small meals every 2-3 hours speeds up your metabolism & doesn’t overload your digestive system.
* Try to eat regular meals every 2-3 hours. The first week or so it may be hard to eat all the food required
  in this program. After 7-10 days your metabolism will speed up and you will consume meals a lot easier.
  If you find it is too much after this period cut down the serving sizes, try not to skip meals.
* If you train in the afternoon / evening have a Viking Protein Chisel or After Battle shake straight after
  the workout and then have your final meal about 30 mins to 60 mins after your post workout shake.
* Viking Protein After Battle is a low carb fast absorbing protein loaded with amino acids and electrolytes
  to aid you in the best recovery possible after a workout.
* If you are able to do a cardio session upon awaking before your first meal this will send your metabolism
  into overdrive and really help you get “Chiseled”

This eating plan is a guide only & anyone about to undertake this program should consult a doctor first.



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Address: PO BOX 2027, Essendon West 3040 - Victoria  Australia
Formulated for the Modern Day Warrior