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Diet for

Allan Stanton

Apr 17, 2020

Training day

Ok Stanters
Your foreseeable future is documented below. You have a history of sticking to things so this will be a piece of piss for you if your hearts in it. Try and stick to everything 110% If something feels off just ask but adherence is key. I personally like this kind of set up. I like getting told what to do and get the fuck on with it. If you do the same all accountability is on me. You get yourself through the motions each day and I promise you will be pleasantly surprised!
Ok Let’s get to work mate! Have a good read through and send me a list of any questions.

Your BMR (Basal Metabolic Rate) is set at around 2700. 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 you up at 2302 on training days and fractionally less on rest day. (I know we said training 7 days but I have given you an alternative menu in case you are forced to take a rest day) This puts you at a deficit of 398 calories on your high food days. This is a fairly mild start. I don’t want you hungry in week 1. Food will likely reduce as the weeks go on. I think you will be happy enough as good whole food fills us up more than so let’s see how the first week goes. I’d be very surprised if you were hungry!

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

WEEK 1.. NO Bevy. Only week 1 mate after that 1 a week as discussed but GG and Soda.

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 4 Litres of water per day. I want you strict in this Stanters!

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.
•       On Wake.. 2oz of Apple Cider Vinegar (short glass)
•       1 pint of water with half a lemon squeezed in (aids digestion)
•       Good multi vit am/pm
•       1000 iu vit B am/pm
•       Bed time… calcium 500mg. Magnesium Chelate 200mg and Zinc 10mg


Other Supps
Start off with 
1 x 25mcg tab of T3 (cytemol) with meal 2
1x 40mcg tab of clenbuterol




Exercise
Ok mate, I need you to get a bench and a slightly wider range of Dumbbells. Get 2 lighter than 15s you have and try and get a set of 20s too. We probably won’t need to use weights for a couple of weeks. Let’s get 4-5 kilos of fluff off then we will look at replacing evening cardio training with some kind of resistance circuit. For now…
7 days per week
730am. 45 minutes’ low intensity bike ride keeping heart rate between 125-130. When you hit 40 minutes step it up the last 5 minutes see if you can get it up to 160 bpm.
5pm. 45-minute bike ride split into…
15 minutes HIIT at a 40/20 pace (40 seconds canter then 20 seconds flat out 15 times)
25 minutes Lower Intensity 125-130 bpm as above
5 minutes’ grand stand finish bpm pushing up to 160 + again

Check in days.
The two days are Mondays or Thursdays. As discussed you can stick with Monday 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 ‘LEGAL’’Supplements but if you do need anything 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
Pappa

Meal 1 @

Pre workout

Coffee (Black)

Coconut oil

Per serving

Grams

Meal 2 @

0900

Egg (Whole)

Egg (white)

Oats plain (Quaker)

Whey Protein

Blueberries

Eggs

Grams

Meal 3 @

1200

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

Peanut butter (Creamy)

Salad (No dressing)

175

125

Grams

Meal 4 @

1530

Potato (Baked, Skin included)

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

Salad (No dressing)

Melon

225

100

Grams

Meal 5 @

Post workout

Gluten free corn flakes

Whey Protein

Water

300

Grams

Millilitres

Meal 6 @

Pre bed

Beef Tenderloin or Salmon

Vegtables (Steamed)

Pineapple

175

Grams

Diet for

Allan Stanton

Apr 17, 2020

Training day

Meal 1 @

Pre workout

Meal 2 @

0900

Meal 3 @

1200

Meal 4 @

1530

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

Meal 8 @

Diet for

Allan Stanton

Apr 17, 2020

Training day

Meal 1 @

Pre workout

Meal 2 @

0900

Meal 3 @

1200

Meal 4 @

1530

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

​

Meal 8 @

​