6d144070-685e-46e1-a98a-69ad98cdfbd9

Diet for

Sam Kidd

Nov 11, 2019

Training day


Hi Sam
I managed to clear a bit of time this morning to get your plan up and running. 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 2218. 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 1313 on week days and fractionally less on weekends. This puts you at a deficit of 905  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.

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 (you can have a little low fat milk)
OW 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 
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

Try and drink a minimum of 2.5 liters of water per day


ONE weekend day, miss meal 3 and 4 and have a cheat meal. This can be McDonalds, Pizza Hut, anything you want.Don’t feel guilty, enjoy it while you can   
You will notice there are no timings listed for weekend food. Eat when you wake and try and fit in the rest of the meals when convenient

Exercise
OK, as agreed we will keep exercise simple. We will keep it to 5 sessions, Sun-Thu and for 20 minutes per session only. If you do decide to up it, fine. Just let me know you have done extra when you check in. If you miss a couple of nights which is bound to happen, same deal. Confess all your sins in check in day. Ideal time to waly would be 1 hour after dinner but to be honest, pick a time that is convenient.


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 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 @

0500

Oats plain (Quaker)

Milk (Low fat)

Multi vitamins

250

Grams

Tablets

Meal 2 @

1000

Yogurt (Flavored, low fat)

Grapes

175

Grams

Meal 3 @

1330

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

Whole wheat pitta wrap

Salsa

Salad (No dressing)

100

Grams

Wrap

Grams

Meal 4 @

1800

Chicken breast, White fish, Shrimp or Turkey breast

Potato (Baked, Skin included)

175

125

Grams

Meal 5 @

Pre bed

Cashew nuts

Multi vitamins

Grams

Tablets

Diet for

Sam Kidd

Nov 11, 2019

Training day

Meal 1 @

0500

Meal 2 @

1000

Meal 3 @

1330

Meal 4 @

1800

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Sam Kidd

Nov 11, 2019

Training day

Meal 1 @

0500

Meal 2 @

1000

Meal 3 @

1330

Meal 4 @

1800

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​