9e59926c-68d1-454a-bb89-e65379b6a64f

Diet for

Kalpesh Parikh

Sep 29, 2019

Training day

Ok Kalpesh
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 2156. 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 1541 on week days and fractionally less on rest and weekend days. This puts you at a deficit of 615  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 rest and weekend days 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 
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 3 liters of water per day

I will send you a WhatsApp message with some of the above suggestions and where to find them.


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
Your full gym training plan has been sent to your email. I have designed a 2 day training plan which focuses on weight training. I would also like you to have a 3rd day  in between  that focuses on cardio only. The prime objective at the moment is fat reductions and this plan is set up in a way where we can burn fat and recruit some new muscle fibers at the same time. Details of your cardio day is on your training plan email.

Expiry date of plan 
Nov 28th 2019


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. Time to work!
Good Luck
Fraser

Meal 1 @

0800

Egg (Whole)

Egg (white)

Grapes

Eggs

Grams

Meal 2 @

1100

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

chapati

Salad (No dressing)

100

Grams

Meal 3 @

1430

Nada flavored Greek Drinking Yogurt (lu lu)

350

Milliliters

Meal 4 @

1800

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

chapati

175

100

Grams

Meal 5 @

Post workout

Orange juice

Apple

Rice krispie bar (Kelloggs)

250

Millilitres

Apple

Bar

Diet for

Kalpesh Parikh

Sep 29, 2019

Training day

Meal 1 @

0800

Meal 2 @

1100

Meal 3 @

1430

Meal 4 @

1800

Meal 5 @

Post workout

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Kalpesh Parikh

Sep 29, 2019

Training day

Meal 1 @

0800

Meal 2 @

1100

Meal 3 @

1430

Meal 4 @

1800

Meal 5 @

Post workout

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​