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Diet for

Ranim Maksoud

Aug 16, 2020

Training day

Ok Ranim

Your master plan is complete. Have a look and let me know what you think. For the most part I included everything you asked. If there is anything you can’t stomach, I will switch it for you. There will be some things you are not totally sold on but I urge you to give them a chance till check in day. It is a pretty simple business model but as you know there has to be some sacrifices along the way.

Your BMR (Basal Metabolic Rate) is set at around 2300. 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 1300 on week days and fractionally less on weekends. This puts you at a deficit of 1000   calories on your high food days. This seems like a lot but I would be very surprised if you are hungry as good whole food satisfies  hunger way more than less friendly choices. Your food is lower on weekends as your energy output will be less so you basically don’t need as much food.

Please find your starting food plan below.

Below are some basic food preparation rules and your meal plan.

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 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 3.25 Liters of water per day

Health Supplements

·          400mg curcumin am/pm (rids the body of inflammation)

·         Good multi vit am/pm

·         2000 iu vit B am/pm

·         Bed time… calcium 500mg. Magnesium Chelate 200mg and Zinc 10mg

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. Whichever day you pick, you will stick with for the duration of your package. On check in day, send me 4 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!

As soon as you wake up i want you to mix this together in a glass and drink it, then go for a 35 minute walk and get a sweat on. This will fire up your metabolism.

·         On Wake.. 2oz of Apple Cider Vinegar (short glass)
.         1 serving of super greens powder (Available in any health food shop)
·         250 mls of water 
.          1 lemon squeezed in (aids digestion)

I put times in the diet plan below however feel free to move these as needed. Eat your breakfast after your morning walk once your fired up.

Eat pre workout meal 1 hour before training and post workout meal within 1 hour of finishing training

Good Luck

Dan

Meal 1 @

0700

Egg (Whole)

Egg (white)

Pineapple

Coffee (Black)

Eggs

Grams

Per serving

Meal 2 @

1100

Chicken breast (Skinless, boneless) or Tuna in Water (1 can)

Salad (No dressing)

Cashew nuts

100

Grams

Meal 3 @

1430

Chicken breast, White fish, Shrimp or Turkey breast, low fat mince

Potato (White)

Vegtables (Steamed)

125

Grams

Meal 4 @

Pre workout

Whey Protein

Almond milk

Popcorn

150

Grams

Milliliters

Grams

Meal 5 @

Post workout

Rice crackers

Honey

Grams

Meal 6 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Chocolate (Dark 70% cocoa)

Blueberries

150

Grams

Diet for

Ranim Maksoud

Aug 16, 2020

Training day

Meal 1 @

0700

Meal 2 @

1100

Meal 3 @

1430

Meal 4 @

Pre workout

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

Meal 8 @

Diet for

Ranim Maksoud

Aug 16, 2020

Training day

Meal 1 @

0700

Meal 2 @

1100

Meal 3 @

1430

Meal 4 @

Pre workout

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

​

Meal 8 @

​