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USN Info

Diet Plans

Mass Gain Eating Plan

A suggested Mass Gain Diet and Supplement plan. USN have suggested several supplements throughout the plan, but it is up to you how many of these supplements you decide to use based on your budget.

View the Mass Gain Eating Plan »

Weight Loss Eating Plan for Women

To achieve an enviable toned body, with the help of some basic nutritional knowledge, you could achieve your goals faster than you thought. Getting the right balance of food, exercise and dedication may seem a hard task but putting your mind to it is the first hurdle.

View the Weight Loss Eating Plan for Women »

Weight Loss Eating Plan for Men

To achieve an enviable toned body, with the help of some basic nutritional knowledge, you could achieve your goals faster than you thought. Getting the right balance of food, exercise and dedication may seem a hard task but putting your mind to it is the first hurdle.

View the Weight Loss Eating Plan for Men »

 

Workout Routines

Beginners Training Program
This workout routine is a good starting point for any beginner. Remember, lift-intensely, eat wisely, supplement and rest well. These are the fundamentals of successful muscle growth.

View the Workout Routines for a Beginners Training Program »

Intermediate Training Program
This workout routine is recommended for individuals with 3-4 months of weight-training experience.

View the Workout Routines for a Intermediate Training Program »

Advanced Training Program
This workout routine is recommended for individuals who have been weight-training for over 6 months. 4 days of intensive training is sufficient for strength and mass gains - any more may induce overtraining.

View the Workout Routines for a Advanced Training Program »

3 Day Training Program
There is a huge variety of different workout routines, so the aim of the following routines is to act as a guideline rather than a fixed schedule for a 3 Day Training Program.

View the Workout Routines for a 3 Day Training Program »

4 Day Training Program
There is a huge variety of different workout routines, so the aim of the following routines is to act as a guideline rather than a fixed schedule for a 4 Day Training Program.

View the Workout Routines for a 4 Day Training Program »

 

Recipes

RECIPE 1
Baked Chichen & Vegetable Salad - Serves 1
150g  Chicken breast butterfly'd in middle, length ways, opened out flat
5ml Olive oil
¼ Cup red/green pepper
¼ Cup artichokes (thinned) strained
¼ Cup celery
1 Teaspoon chopped garlic
Pinch of origanum, cumin, paprika, rosemary
½ Cup fat-free cottage cheese

 Method

Mix together olive oil, chopped garlic, and a pinch of origanum, cumin, paprika, rosemary and thyme into a type of paste then rub over butterfly'd chicken breast. Place on oven tray or Pyrex dish.

Put vegetables on top of chicken breast and bake 30 minutes at 180°C till tips of vegetables go lightly brown.

Remove and serve hot with a dollop of fat-free cottage cheese on the side of the plate as a dressing or a dip for this hot salad.

Protein: 47 | Fat: 9 | Carbohydrates: 21 | KJ: 1483 | Calories: 353

RECIPE 2

Chicken Tortilla Wrap - Serves 1

150g Chicken breast strips (raw)
¼ Cup cabbage cut into thin strips
2Onion slices
Pinch of BBQ spice, chopped garlic, chopped chilli, origanum, black pepper, rosemary, curry powder and freshly chopped parsley
1 Teaspoon lemon juice
1 Teaspoon soya sauce
½ Cup fat free cottage cheese
¼ Cup cucumber
¼ Chopped tomato
1 Tortilla

Method

Grilled chicken, onions, cabbage, herbs and spice, lemon juice and soya sauce together till tender and browned.

Place fat-free cottage cheese, cucumber and chopped tomato on open tortilla with grilled chicken mixture to the one side. Roll and serve hot. (Raw lettuce strips can be used instead of cabbage. Don't grill the lettuce, merely add to the cucumber tomato mixture.)

Protein: 56 | Fat: 6 | Carbohydrates: 20 | KJ: 150 | Calories: 358

RECIPE 3

Chicken Curry - Serves 2

1 Cup boiled diced chicken
¼ Cup small diced butternut
¼ Red and green peppers
¼ Cup diced sweet potatoes
¼ Cup chicken stock in rooibos tea
1TBSP chickpeas (cooked)
1TBSP lentils (brown and red) (cooked)
½Cup basmati rice (cooked)
1 TSP medium/hot curry powder
1 TSP paprika
1 TSP masala
1 TSP tumeric
 Pinch cumin, coriander, black pepper, breyani mix, cardamom and a bay leaf
1 TSP chopped chillies (optional)
1 TSP desicated coconut
½ TSP grated ginger
1 TSP Worcestershire sauce
1 TSP lemon juice
 Small pinch saffron (optional)

Method

Mix all ingredients together. Place in oven casserole with lid on. Bake for 1 hour at 200 °C.

Protein: 30 | Fat: 8 | Carbohydrates: 28 | KJ: 1276 | Calories: 304

RECIPE 4

Spicy Turkey and Salsa Dip - Makes 250g
½ Cup red pepper or Pepperdew fat-free cream (cottage) cheese
300ml Finely chopped tomato
40g Smoked (+- 3 slices from deli counter) chopped
1 Teaspoon fine chopped chillies
1 Teaspoon fine chopped garlic
25ml Finely grated cucumber
Pinch of paprika, black pepper, coriander
1 Teaspoon Worcestershire sauce

Method

Place all ingredients in a bowl and mix together. Place back into an empty cup or Tupperware. Use when desired. Last +- 3 days in fridge. (Serve with Rosemary, olive oil, foccacia, whole wheat or rye)

Protein: 19 | Fat: 2 | Carbohydrates: 7 | KJ: 512 | Calories: 122

RECIPE 5

Turkey Espetada - Serves 1

Metal or wooden skewer stick
150g Turkey breast cubed (cut into matchbox size pieces)
5ml Olive Oil
Pinch of origanum, paprika, coriander, black pepper
15ml Lemon juice
15ml Worcestershire sauce
1 Teaspoon chopped garlic
1 Teaspoon chopped chilli
1 Teaspoon honey
¼ Green/red pepper cut in large square
¼ Onion cut in large squares
½ Baby marrow cut in slices
5-6 Button mushrooms
4 Bay leaves

Method

Load skewer with mushroom, slice of pepper, slice of baby marrow, bay lead and a cube of turkey. Repeat sequence. Once skewer is full, marinade for 1 hour in the rest of the ingredients mixed together. Grill in the oven for 30 minutes at 220 °C turning frequently.

For extra flavour use a bay leaf stick or rosemary stick as a skewer.

Protein: 49 | Fat: 8 | Carbohydrates: 22 | KJ: 1495 | Calories: 356

RECIPE 6

Stuffed Kingklip with Spinach - Serves 1

150g Kingklip (+- 2cm thick)
5ml Olive Oil
¼ Cup tinned tomato and onion mix
½ TBSP chopped garlic
1 TBSP chopped onions
3 Olives
1 TBSP of chopped red/yellow peppers
1 TSP origanum
1 TSP vinegar (white)
1 Lemon wedge

Spinach Mixture
½ Cup steamed spinach
¼ Soft boiled sweet potato
1 Pinch of paprika, crushed pepper, and fish spice
1 TBSP fat free cottage cheese

Method

Mash all above ingredients together

Method

Cut kingklip in 150g portion +- 2cm thick in a square or rectangular shape. Using a a sharp knife cut pocket into the kingklip fillet from one end, so you can stuff it with the spinach stuffing above. Make sure to fill pocket carefully so as not to break fish. Once stuffed, place on oiled (olive) baking tray. Bake in pre-heated oven at 180 °C. for 20 minutes. For sauce: combine tomato and onion mix, garlic and onion as well as 3 whole olives, peppers, origanum and peppers together. Add vinegar and simmer for 10 minutes in low heat.

Remove kingklip from oven once cooked through. Place half of sauce on plate, then place fish on top. WIth remaining sauce, edge kingklip on one side. Garnish with lemon wedge and fresh herbs.

Protein: 44 | Fat: 12 | Carbohydrates: 27 | KJ: 1646 | Calories: 392

RECIPE 7

Pickled Fish - Serves 1

150g Fish (cut into 3 pieces)
5ml Olive Oil
½ Cup of Flour
½ Teaspoon medium curry powder
½ Teaspoon tumeric
1 Tablespoon white vinegar
1 Tablespoon lemon juice
1 Cup water
1 Teaspoon brown sugar
2 Level teaspoon maizena
1 Tablespoon sliced onions
 Pinch of black pepper corns, coriander seeds, bay leaf, fish spice, ginger (grated) and origanum

Method

Drop the fish portion into flour. Turn over and cover liberally with flour. Remove from the flour and pat off excess flour. Grill in olive oil. Once fish has fried golden brown, add the herbs and spices, vinegar and lemon juice, onions and brown sugar. Dissolve maizena into water to thicken sauce. Return fish into ready sauce and serve.

Protein: 24 | Fat: 5 | Carbohydrates: 20 | KJ: 928 | Calories: 221

RECIPE 8


English Breakfast - Serves 1

1 Whole Egg
1 TBSP milk (fat free)
1 Kassler chop (trimmed of all fat, boiled in water for 5 minutes)
½  Small tomato
1 Whole medium black mushroom
½ Slice toasted rye bread Method

Whisk egg and milk together for scrambled egg. Grill chop, tomato and mushroom. Sprinkle with fresh parsley and chives. (Reason for boiling kassler chop in water before grilling is to remove excess salt.)

Protein: 29 | Fat: 3 | Carbohydrates: 20 | KJ: 890 | Calories: 212

RECIPE 9

Rye French Toast Omelette - Serves 1

5 Egg whites
1 Whole egg
2ml Olive oil
½ TSP vanilla essence
Pinch of cinnamon
 Small pinch of cardamom
1 Slice rye bread
1 Heaped TSP of fat free yogurt

Method

Separate 5 eggs. Place egg whites in bowl plus 1 whole egg. Add spices and vanilla essence to mixture. Beat well. Soak rye bread in egg mixture (2 minutes per side).

Place soaked rye bread into pan brushed with olive oil, as well as remaining egg mixture so as to form an omelette with French toast in the middle. Turn over once and serve. (Substitute yogurt with 1 TSP cottage cheese).

Protein: 23 | Fat: 3 | Carbohydrates: 15 | KJ: 751 | Calories: 179

RECIPE 10 

Ostrich Fillet Madagascar - Serves 1

150g Ostrich fillet
1 TSP Olive Oil brushed on fillet
1 Level Teaspoon Madagascar peppercorns
1 Large pinch of flour
¼ Cup beef stock made from ¼ stock cube with rooibos tea
1 Tot of natural light wine
1 TSP lemon juice
 Fresh herbs
1 Pinch of BBQ spice

Method

Place fillet onto hot griddle pan, grill till medium. Sprinkle flour around fillet till absorbed into juices. Then add the rest of ingredients. Sauce will thicken quickly.

Plate the fillet and pour the sauce over. Serve with grilled mushrooms. (A couple of drops of balsamic vinegar will give your sauce a lovely tang)

Protein: 38 | Fat: 8 | Carbohydrates: 9 | KJ: 10 | Calorie 260