DIET EDITOR

Edit a client diet here.

Mona Al Dhaheri

Training day

Mona

Hi Mona
Your master plan is complete. Have a look and let me know what you think. You are very fortunate as you don’t have too much to lose so I have kept your calories pretty high. Most of the foods I have added were in your lists of favorites. If you get tired of them just let me know in your weekly check in or tell Gillian. I don’t give you calorie or macro nutrient breakdowns as it can become very confusing. When we start on a new fitness/nutrition plan we want to make it as easy as possible for you. Leave all the calorie counting to me. On that note, I do track all calories going in and energy going out (exercise) so it is important that you don’t have any additional snacks. If you want ANY food in your plan, tell me in check in and I will add it.

You have Training days and weekend day menus. Training days are Sun-Thus and weekend days are Thursday and Friday.

Your BMR (Basal Metabolic Rate) is set at around 1830. 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 1121 on week days and fractionally less on weekends. This puts you at a deficit of 709  calories on your training/week days. This seems like a lot but I would be very surprised if you are hungry. Your food is a tiny bit 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.

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 2.25 liters of water per day

Exercise
Let’s keep exercise fairly simple and limit it to 5 sessions per week. We will do 3 Pilates days and 2 cardio days.
PILATES DAY. Perform your 1 hour class then have a 15 minute HIIT (high intensity interval training)session on the cross-trainer at a 45/15 tempo. This means you cruise at walking pace for 45 seconds then go as hard as you can for 15 seconds. Repeat 15 times
CARDIO DAY. Start with 15 minutes HIIT on cross-trainer like above followed by 30 minutes low intensity cardio. I suggest an incline treadmill walk or even a 30 minute power walk around the house.
STEPS. No need to track steps during the week unless you miss morning exercise. If you do make sure you hit 8000 steps by evening time.
On weekends you have a target of 7500 steps throughout each day.

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 your fasted bodyweight along with a paragraph on how your week went. 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 Mona, you got this!
Good Luck
Fraser

Diet nutritional values

Clients last check-in weight

Protein

Carbohydrate

Fat

Calories

8.96

69.37

9.27

381

1856

Daily calories needed

to lose 1 kg a week

2112

1984

Daily calories needed

to lose 0.5 kg a week

Daily calories needed

to maintain weight

2304

Daily calories needed

to gain 0.5 kg a week

2368

Daily calories needed

to gain 1 kg a week

Meal 1

Dates

Chocolate (Dark 70% cocoa)

Coffee (Black)

Nutrients values

Protein

0.075

Carbohydrates

0.425

Fat

0.475

Calories

6.25

The diet has been edited and an emial sent to the client.

Oppppssss. you must have missed something. No worries check the red boxes and try again.