90741c39-eec2-4d87-ba6b-28fd408de97e

Diet for

Ryan Goodwin

Apr 11, 2020

Cardio day

OK Ryan,

Your master plan is complete. Have a look and let me know what you think. 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, mainly the bevy for you as Dan is telling me! don`t worry were all in the same boat and this is especially hard during the lock down period. Why don`t we make a early rule here lets say you give me 100% Saturday to Thursday and have a few drinks and eat what ya want Friday? if you dont drink great just eat the plan. If ya like me when i hung over i don`t eat much hungover anyway. 

Your BMR (Basal Metabolic Rate) is set at around 2600. 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 1600 on week days. This puts you at a deficit of 1000  calories. 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.

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 1 KCAL SPRAY ONLY MOST OF THE SPRAYS ARE ZERO CAL JUST CHECK

PLEASE ADD ANY VEG OR SALAD TO THE MEALS IF YOU WISH NO DAMAGE IN SALADS MATE (NO SAUCES)

NO BUTTER, MILK, CREAM OR CHEESE AT THIS POINT (unless in your plan)

Diet coke, any of them zero cal ones 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 4.25 Liters of water per day this is not easy but is key!!! i`m sure if i said get 4 ltr`s of beer in then you could get it done.

Health Supplements

I want you to get this into an empty stomach when you get up. Shes a tough drink but get the digestion system set up for the day.

·         On Wake in a pint glass 2 tbl spoons of Apple Cider Vinegar 

·         1 pint of water 

.          Half a lemon squeezed in 

.          1 scoop of wheat grass powder.

Then take

·          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

 
Exercise is tough just now, but whats key in your case is a 45 min / 5 km good walk at any point you can get that heart rate up as much as possible. Ideally fasted cardio is best so when you get up get that rotten green drink in and go for a walk..... you'll probably need the toilet when you get back.

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 @

0730

Egg (Whole)

Egg (white)

Oats plain (Quaker)

Eggs

Grams

Meal 2 @

1130

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

Rice (White)

Wrap (Flour Large 8" dia)

150

Grams

Wrap

Meal 3 @

1500

Berries mixed

Grapes

Rice crackers

Grams

Meal 4 @

1730

Beef Tenderloin

Potato (Baked, Skin included)

Vegtables (Steamed)

150

Grams

Meal 5 @

2000

Greek yogurt (Fage 0% fat yogurt)

Whey (Myprotein Impact Whey Isolate)

Chocolate (Dark 80% cocoa)

150

Grams

Diet for

Ryan Goodwin

Apr 11, 2020

Cardio day

Meal 1 @

0730

Meal 2 @

1130

Meal 3 @

1500

Meal 4 @

1730

Meal 5 @

2000

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Ryan Goodwin

Apr 11, 2020

Cardio day

Meal 1 @

0730

Meal 2 @

1130

Meal 3 @

1500

Meal 4 @

1730

Meal 5 @

2000

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​