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Diet for

Dr Sahar Mussad

Oct 17, 2020

Weekday

OK Sahar
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.

As discussed, I feel you are at the right place to start a lifestyle change. What I will say, call this a disclaimer! Everyone I talk to is motivated when they come to see me. It has to go further than motivation! Getting something done when you are motivated is actually fun. What we have to work on is getting the job done when motivation leaves, which it will! Trust Me! I am here to give you a kick up the arse or a shoulder to cry on if you need it but you have to be the one with the burning desire to succeed. I am here to support you, not do it for you! I hope you will have picked up from our chat, I am a highly positive and passionate person when it comes to making people feel better in their own skin. If you give me 100% effort I promise I will give you more in return!

Also… I have over a dozen Doctors on programs at the moment and they are all fucking murder!!!!!  Zero organizational skills! To the extend I was thinking of doing a case study on it to try and make sense of it as it can’t be a coincidence! Bee my Diamond in the rough Sahar, I’m begging you 

Your BMR (Basal Metabolic Rate) is set at around 2244 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 1707 on week days and fractionally less on weekends. This puts you at a deficit of 537 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. 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 3.25 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.
•	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

I have access to somewhat controversial protocols that have been known to aid hair loss in women. We may talk about this later but I’m 95% sure we won’t have to if we can lower your cortisol levels. 


Plan Expiry Date … Your last check in on this plan will be Feb 8th 2021 . After this you can continue for 400dhs per month and you can freeze and restart whenever you want.

Exercise
TOO Easy!
We start with 2 Cardio sessions.
Cardio 1. Before Meal 1. 8.. minutes of the cross-trainer HIIT Blast at a 40/20 pace. This means you cruise for 40 seconds then go hell for leather for 20. Repeat 8 times! 
Cardio 2. 8pm Sun-Thursday only.. We power walk for 30 minutes outside. If you have a watch make sure your great rate stays above 115bpm if you can. The first 5 walks I want you to screenshot the details of your phone or watch and send me on a WhatsApp message. (Big Brother is watching you) lol If I don’t have a text before 9 I will be sending my team of heavies over to get your ass off the couch!
WEEKEND. 5000 steps per day only. Get them in any way you like! You should do that running after the kids! 

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. As discussed we will try for 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)

Whey Protein

Almonds

Blueberries

Grams

Meal 2 @

1000

Egg (Whole)

Melon

125

Eggs

Grams

Meal 3 @

1400

Chicken Breast or Tuna in Water (1 can)

Tortilla wrap corn

Salad (No dressing)

Salsa

Grams

Wrap

Grams

Meal 4 @

1730

Lamb shoulder, Salmon or Tenderloin steak

Potato (White)

Vegtables (Steamed)

150

175

100

Grams

Meal 5 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Chocolate (Dark 70% cocoa)

175

Grams

Diet for

Dr Sahar Mussad

Oct 17, 2020

Weekday

Meal 1 @

0700

Meal 2 @

1000

Meal 3 @

1400

Meal 4 @

1730

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Dr Sahar Mussad

Oct 17, 2020

Weekday

Meal 1 @

0700

Meal 2 @

1000

Meal 3 @

1400

Meal 4 @

1730

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​