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Diet for

Mary Hailes

Oct 31, 2020

Weekday




OK Sister Mary
It was so nice meeting you the other day, you are a breath of fresh air. I’m really looking forward to helping you feel better in your own skin. This is a journey I, myself started about 8 years ago so I know the rewards if you can get through it! (PS it’s worth it)
Let’s get this show on the road.
In our nice chat the other day it came clear that you eat fairly healthy but a little too many high calorie foods in there. Being high calorie doesn’t make them bad for you but piling numerous high calorie foods together will put us in a calorie surplus for the day and can cause us to gain extra fat. Now you have me on board I will help you with better suited food choices. I will keep in most of your favorites but I have  cut down on fats and given you more carbs. I will always make sure you are in a small calorie deficit so don’t be scared of eating carbs. Eating carbs doesn’t make you fat. Eating too many calories from any food group does!

Your BMR (Basal Metabolic Rate) is set at around 1874 This is the estimated number of calories your rested body needs to eat per day to remain the same. We want change so I have you set  your calories at 1610 on week days and fractionally less on weekends. This puts you at a deficit of 264  calories on your high food days. This is a very small deficit to start so don’t be surprised if you feel a little full. The food will reduce in time so hang in there idf you feel you are overeating!

Below are some basic food preparation rules and your meal plan. In your plan I have given you a list of whole foods. I don’t care how you prepare as long as you abide by the below rules, I just want you to get it in by hook or by crook. Most main meals have a few different options for proteins and your carbs can always be switched using the rules below. If use your imagination you can set your plan up where you rarely eat the same meal 2 days in a row.

ALL WEIGHTS ARE PRE COOKED…SO WEIGHT BEFORE YOU COOK ANYTHING (rice is weighed cooked)
ALMOND MILK AND SWEETENER CAN BE USED IN ANY TEAS/COFFEES 
LOW SUGAR SAUCE CAN BE ADDED (waldons farm Lu LU have it)
HERBS, SALT AND PEPPER ARE ALL FINE TO USE 
MEALS CAN BE COOKED IN 1KCAL SPRAY
PLEASE ADD ANY VEG OR SALAD TO THE MEALS IF YOU WISH 
NO BUTTER, MILK, CREAM OR CHEESE AT THIS POINT (unless in your plan) 
Diet coke etc perfectly fine
Feel free to include green tea, if you do, have it at the same time every day
Robinsons no added sugar cordial drink is fine also, drink as much as you want
Have as much artificial sweeteners as you want for now
On weeks  you have potato in your plan you can swap for rice or pasta at 30% less and vice versa. If you have 100 grams of rice for example you can swap for 130 grams of white or sweet potato

Try and drink a minimum of 3 Liters of water per day

Health Supplements
The following are only a recommendation (not compulsorily) if you have reasons not to use any of the below that is absolutely fine. I know you like your health supplements Mary, so if you have been taking others no problem. Feel free to ask about any supps you have been gi9ven. Your new food set up will give you al the minerals and amino acids you need so hopefully we won’t need to take as many supplements moving forward.
•	1 pint of water with half a lemon squeezed in (aids digestion)
•	Good multi vit am/pm
•	Bed time… calcium 500mg. Magnesium  200mg and Zinc 10mg
•	10 grams of Collagen powder or tabs


Plan Expiry Date … Your last check in on this plan will be 22nd Feb 2021 . (your stuck with me for a while you poor thing!) After this you can continue for 400dhs per month and you can freeze and restart whenever you want.

Exercise
Simple!
5 x 30 minute walks, just like Raukura. In time we will either ramp up the speed or distance of your walks but for now I just want you out there every night forming good habits. If you miss a walk or add some extra please remember to tell me in check in day. As I said toy your Pal, I won’t give you shit, it just helps me help you.
If you do decide to have a go on the machines in the Rotana Gym at the weekends. Let me know and I will set a little cardio circuit for you. 

We are now officially ready to get started! Get your shopping in, make sure I have answered all questions you may have about your plan then its game on. You have two options for check in days. The  two days are Mondays or Thursdays. If possible I want you to submit the pictures you sent to me onto the website tomorrow morning. Your first official check in will be one week from tomorrow. Whichever day you pick, you will stick with for the duration of your package. On check in day, send me 3 pictures, front, side and back along with your fasted bodyweight. I will always be back to you with any changes within 12 hours. If you check in after 12pm it will likely be early next morning before your new plans are sent. To check in, log on to www.fmphysiques.com click on log in and use password Fraser1 (Capital F) Once logged in you can change password to whatever you want. As I mentioned, we have a deal with Supplement Company MYPROTEIN. As you know I’m not a huge fan of Supplements but if you do need anything you will save a ton of money compared to what you can spend in local shops. Go on my website, click MYPROTEIN link top right of home page. When checking out use code FRASERMP and you will receive a 27% discount. If items are already discounted you get a further 27% off so it’s worth keeping an eye for flash sales.

Time to work!
Good Luck
Fraser

Meal 1 @

0700

Oats plain (Quaker)

Chia Seeds

Almond milk

Berries mixed

Whey (Myprotein Impact Whey Isolate)

250

Grams

Milliliters

Grams

Meal 2 @

1000

Nada flavored Greek Drinking Yogurt (lu lu)

Pineapple

325

Milliliters

Grams

Meal 3 @

1330

Cheese (halloumi)

Salad (No dressing)

Cashew Nuts

150

Grams

Meal 4 @

1730

Egg (Whole)

Salad (No dressing)

Whole wheat bread (medium sized slice)

Eggs

Grams

Slice

Meal 5 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey (Myprotein Impact Whey Isolate)

Chocolate (Dark 70% cocoa)

Chia Seeds

150

Grams

Diet for

Mary Hailes

Oct 31, 2020

Weekday

Meal 1 @

0700

Meal 2 @

1000

Meal 3 @

1330

Meal 4 @

1730

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Mary Hailes

Oct 31, 2020

Weekday

Meal 1 @

0700

Meal 2 @

1000

Meal 3 @

1330

Meal 4 @

1730

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​