DIET EDITOR

Edit a client diet here.

v3

Samuel Morris

Email address

Training day

First name

Ok Sam,

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 in order to make the change. Its not difficult really just follow what i have written here and adhere to the meal times and were all good.

Im sure you have heard of meal prep before and seen my stories of mine. This is what i need you to be doing daily. get ya self  a cool bag and some freezer blocks. Get 6 pieces of tupper ware and cook your food in batches and prep all 6 meals in one go ready for the next day write on the tops in sharpie meal 1 2 3 and so on.

The critical part of this process is consistency and timing you HAVE to  eat all meals on time ok and they have to go in even if your not hungry. The easiest way to describe this is to imagine there is a fire in your belly and we keep putting coal on it in the form of food. this will speed up your metabolism and burn off the fat. If the body gets used to good clean food going in it will burn it off plus the extra fat. If the body is getting shit food and at random times it doesnt know when its getting fed so will store the fat in all the common places like stomach and love handles on men and hips on women. so the key here is to do as your told and eat the food at the right time.

What i do need from you due to your upcoming event is clean food days ok, consistency is the key here. I need you to eat this diet daily and one day a week say a Friday have a cheat meal. A cheat meal meals a full meal and a desert not picking at random foods through out the day its a replacement of 2 of your normal meals with a cheat meal ok. Check in with me on Friday mornings fasted when your out of bed using the website here. your not obliged to have a cheat meal ok if you don`t feel it don`t do it obviously if possible id like you not to have one for the next 3 weeks if possible so we really fire up your metabolism.

Your BMR (Basal Metabolic Rate) is set at around 2991 Cals 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 2254 in the diet below. This puts you at a deficit of 737 calories thus you will lose weight and fat. 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. there`s a lot of good whole food here which is what we want. you will be eating this every day of the week until i change it ok.

Please find your starting food plan below.

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

All weights i have given you here are cooked weights so weigh your food when cooked.

Unsweetened almond milk can be used in teas and coffees no regular milk for now.

Stevia sweetener to be used no normal sugar in your tea or coffee

Low sugar / salt and calorie sauces can be used like Waldons farms ones or Heinz zero salt and sugar ketchup is fine. ill send you photos of ones i use.

Herbs and salt and pepper all fine to use.

Meals must be cooked in 1 kal or 0 cal spray oil no normal liquid oils.

Add as much veg or salad to any meal as you want.

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

Diet coke / Coke zero or cocaine 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

OK here we go

When you wake up drink this shit stuff in one shot mix it all in a pint glass and down it and go for a 45 minute LISS ( Low Intensity Steady state ) cardio walk on a treadmill speed 5 kmph and incline 10%, before  breakfast need to get the heart rate up to 120 get a nice sweat on so the body is circulating that green drink and firing up your metabolism ready for breky, cant stress how important this is during fat loss mate IT HAS TO GET DONE. i even do it still now.

2 cap full  of Apple Cider Vinegar
half pint of water
1 Lemon squeezed in
Scoop of wheat grass powder
1 Cap full of fresh Aloe vera juice

Its pretty grim but it aids digestion and gets you metabolism going.

Then take the following tablets

400mg curcumin am/pm (rids the body of inflammation) or revive tumeric
Good multi vit am/pm
2000 iu vit B am/pm
1 hour Bed time… calcium 500mg. Magnesium Chelate 200mg and Zinc 10mg and the last meal 1 hour before ya bed mate

Exercise / gym we don`t really need to go into unless you want me to do you a plan ? i think you have enough of an idea but we can set it up if needed. 85% of fat loss is what you put in your mouth so lets get that bit first.

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.

On check in day, Fridays when you get up, check in through the website on ya phone send me 4 pictures, front, sides 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

Jevy

Diet nutritional values

Clients last check-in weight

Protein

Carbohydrate

Fat

Calories

89

216.95

225.03

57.34

2254

DIET EDITOR

Samuel Morris

Training day

2581

Daily calories needed

to lose 1 kg a week

2937

2759

Daily calories needed

to lose 0.5 kg a week

Daily calories needed

to maintain weight

3115

Daily calories needed

to gain 0.5 kg a week

3293

Daily calories needed

to gain 1 kg a week

Meal 1