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Meal Plan

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The 12 Week Transformation

Welcome Lam Cheah! Month 1

YOUR MEAL PLAN:

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Meal Plan ISSA Certified Personal Trainer My JRF Meal Plan Workout Program Abs Workout Supplement Guide

Here is your 7 day meal plan! The meal plans are created for a weekly period to give you some variety in your diet. However you do not have to use all 7 meal plans if you do not wish, the choice is up to you. You can use all 7 days and have a different meal plan for each day of the week or you can just use 1, 2, 3 or any number of the meal plans listed below. You can repeat or swap days around in any order you want, it is completely up to you and will not make a difference to your results as all meal plans are all within the same calorie range for you and your goals. However you cannot swap meals between days as this will through out your daily calorie intake as not all meals are equal amounts of calories.

Meal/Nutrient timing is irrelevant for improving body composition, the timing of when you choose to consume these meals during the day is up to you. You can have any of these meals below as your pre or post-workout meal, the choice is yours! What is important is meeting your overall daily macronutrient targets of protein, carbohydrates and fats by the end of the day as the body works on a much larger time frame 24,48,72,weekly NET BALANCE.

Make sure you read the meal plan carefully, measure and weigh all your food so that you consume the exact amount that I have listed for you. Following the meal plan in-correctly will lead to a lack of results. Aim to drink 2 liters of water per day, keeping hydrated is very important.

ALL FOODS LISTED AS (UN-COOKED) IN YOUR MEAL PLAN MUST BE COOKED BEFORE YOU EAT THEM. DO NOT EAT THE FOODS RAW!

Meal preperation is key! I recommend that you write a list of the foods you need then go buy them and prepare all of your meals for a few days or for the day before. "Fail to prepare then prepare to fail" is a good quote I like to live by. Plan ahead and stay consistent! All the best and good luck!

NOTE: If your goal is cutting, you will have received an extra day called a "re-feed day" this day is to be included once per week (if below 10% body fat) or once every second week (if above 10% body fat) in replace of another day. A re-feed day with extra carbohydrates will help increase your leptin hormone levels (king of all fat burning hormones) and raise your metabolsim so you can continue to burn fat at an optimal rate. Think of it as taking 1 step back but 2 steps forward. No re-feed days included on bulking meal plans as they are not needed. A re-feed is only beneficial when one is in a calorie deficit.

Day 1

-

Meal 1

+

Meal Plan

Food Name: Whey Protein

Food Name:

Whey Protein

 

Serving Size:

  • 2 scoops (30g each)

Food Name: Toast with Honey

Food Name:

Toast with Honey

 

Serving Size:

  • 1 slice (28g) + 1 table spoon (20g)

Food Name: Avocado

Food Name:

Avocado

Serving Size:

1/2 medium (49g)

 

Meal 2

+

Food Name: Egg White Only

Food Name:

Egg White Only

   

Serving Size:

  • 6 medium (198g)

Food Name: Spaghetti, no meat (canned)

Food Name:

Spaghetti, no meat (canned)

 

Serving Size:

300g

Meal 3

+

Food Name: Turkey (un-cooked)

Food Name:

Turkey (un-cooked)

 

Serving Size:

50g

Food Name: Broccoli, chopped

Food Name:

Broccoli, chopped

   

Serving Size:

  • 1 and a 1/2 metric cups (137g)

Food Name: Sweet potato

Food Name:

Sweet potato

 

Serving Size:

320g

Food Name: Almonds

Food Name:

Almonds

 

Serving Size:

30 pieces (36g)

Meal 4

+

Food Name: Fish (un-cooked)

Food Name:

Fish (un-cooked)

 

Serving Size:

160g

http://www.josefrakichfitness.com/mealplans

Meal Plan

Food Name: Yam (un-cooked)

Food Name:

Yam (un-cooked)

 

Serving Size:

280g

 

Meal 5

+

Food Name: Beef, lean (un-cooked)

Food Name:

Beef, lean (un-cooked)

 

Serving Size:

60g

 
Food Name: Pumpkin (un-cooked)

Food Name:

Pumpkin (un-cooked)

Serving Size:

100g

 
Food Name: Potato

Food Name:

Potato

 

Serving Size:

210g

Cumulative Stats +

 

Macronutrient:

Amount:

   

Proteins

195

grams

 

Carbohydrates

361

grams

 

Fats

73 grams

 

Total Calories

2881 calories

Day 2

-

Meal 1

+

Food Name: Smoked Salmon

Food Name:

Smoked Salmon

 

Serving Size:

190g

 
Food Name: Orange juice

Food Name:

Orange juice

 

Serving Size:

1

metric cup (250g) (8oz)

Food Name: Milk, Whole

Food Name:

Milk, Whole

 

Serving Size:

1

metric cup (244g) (8oz)

Meal 2

+

Food Name: Beef Jerky

Food Name:

Beef Jerky

   

http://www.josefrakichfitness.com/mealplans

Meal Plan

 

Serving Size:

5

pieces (20g each)

 
Food Name: Sorbet Ice Cream (any flavor)

Food Name:

Sorbet Ice Cream (any flavor)

 

Serving Size:

125g

 

Meal 3

+

Food Name: Squid (un-cooked)

Food Name:

Squid (un-cooked)

 

Serving Size:

180g

 
Food Name: Apricots, dried

Food Name:

Apricots, dried

 

Serving Size:

5

pieces (33g)

Food Name: Potato

Food Name:

Potato

 

Serving Size:

310g

Food Name: Hazelnuts

Food Name:

Hazelnuts

 

Serving Size:

18 pieces (25g)

Meal 4

+

Food Name: Beef Jerky

Food Name:

Beef Jerky

   

Serving Size:

4

pieces (20g each)

Food Name: Toast with Honey

Food Name:

Toast with Honey

 

Serving Size:

2

slices (28g each) + 1 table spoon (20g)

Meal 5

+

Food Name: Shrimp (un-cooked)

Food Name:

Shrimp (un-cooked)

 

Serving Size:

180g

 
Food Name: Mixed Vegetables (frozen)

Food Name:

Mixed Vegetables (frozen)

 

Serving Size:

200g

 
Food Name: Peas

Food Name:

Peas

 

http://www.josefrakichfitness.com/mealplans

Meal Plan

 

Serving Size:

1/2 metric cup (67g)

Cumulative Stats +

Macronutrient:

Amount:

 

Proteins

216

grams

Carbohydrates

287

grams

Fats

106

grams

Total Calories

2958 calories

Day 3

-

Meal 1

+

Food Name: Egg White Only

Food Name:

Egg White Only

   

Serving Size:

9

medium (297g)

Food Name: Toast with Honey

Food Name:

Toast with Honey

 

Serving Size:

2

slices (28g each) + 1 table spoon (20g)

Food Name: Cream cheese

Food Name:

Cream cheese

 

Serving Size:

50g

 

Meal 2

+

Food Name: Smoked Salmon

Food Name:

Smoked Salmon

 

Serving Size:

110g

 
Food Name: Sorbet Ice Cream (any flavor)

Food Name:

Sorbet Ice Cream (any flavor)

 

Serving Size:

325g

 

Meal 3

+

Food Name: Squid (un-cooked)

Food Name:

Squid (un-cooked)

 

Serving Size:

180g

 
Food Name: Mushrooms, pieces

Food Name:

Mushrooms, pieces

 

Serving Size:

1/2 metric cup (35g)

http://www.josefrakichfitness.com/mealplans

Meal Plan

Food Name: Potato

Food Name:

Potato

 

Serving Size:

310g

Food Name: Hazelnuts

Food Name:

Hazelnuts

 

Serving Size:

18 pieces (25g)

Meal 4

+

Food Name: Chicken (un-cooked)

Food Name:

Chicken (un-cooked)

 

Serving Size:

280g

 
Food Name: Bread, whole-wheat

Food Name:

Bread, whole-wheat

Serving Size:

4

slices (28g each)

Meal 5

+

Food Name: Shrimp (un-cooked)

Food Name:

Shrimp (un-cooked)

 

Serving Size:

60g

 
Food Name: Tomato, sliced

Food Name:

Tomato, sliced

   

Serving Size:

1

medium (123g)

Food Name: Rice, white (un-cooked)

Food Name:

Rice, white (un-cooked)

Serving Size:

1/4 metric cup (47g)

 

Cumulative Stats +

Macronutrient:

Amount:

 

Proteins

226

grams

Carbohydrates

315

grams

Fats

71 grams

Total Calories

2799 calories

Day 4

-

Meal 1

+

Food Name: Whey Protein

Food Name:

Whey Protein

http://www.josefrakichfitness.com/mealplans

Meal Plan

 

Serving Size:

2

scoops (30g each)

 
Food Name: Pineapple (canned)

Food Name:

Pineapple (canned)

Serving Size:

1

metric cup (249g)

Food Name: Cream cheese

Food Name:

Cream cheese

 

Serving Size:

50g

Meal 2

+

Food Name: Fish (un-cooked)

Food Name:

Fish (un-cooked)

 

Serving Size:

60g

 
Food Name: Spaghetti, no meat (canned)

Food Name:

Spaghetti, no meat (canned)

 

Serving Size:

290g

   

Meal 3

+

Food Name: Squid (un-cooked)

Food Name:

Squid (un-cooked)

 

Serving Size:

210g

 
Food Name: Banana

Food Name:

Banana

   

Serving Size:

1

medium (118g)

Food Name: Sweet potato

Food Name:

Sweet potato

 

Serving Size:

200g

Food Name: Walnuts

Food Name:

Walnuts

Serving Size:

14 halves (28g)

 

Meal 4

+

Food Name: Fish (un-cooked)

Food Name:

Fish (un-cooked)

 

Serving Size:

150g

 
Food Name: Muesli, dried fruit and nuts

Food Name:

Muesli, dried fruit and nuts

 

http://www.josefrakichfitness.com/mealplans

Meal Plan

 

Serving Size:

1

metric cup (85g)

 

Meal 5

+

Food Name: Smoked Salmon

Food Name:

Smoked Salmon

 

Serving Size:

70g

 
Food Name: Mushrooms, pieces

Food Name:

Mushrooms, pieces

 

Serving Size:

1

metric cup (70g)

Food Name: Yam (un-cooked)

Food Name:

Yam (un-cooked)

 

Serving Size:

180g

 

Cumulative Stats +

 

Macronutrient:

Amount:

 

Proteins

192

grams

Carbohydrates

350

grams

Fats

81 grams

Total Calories

2897 calories

Day 5

-

Meal 1

+

Food Name: Smoked Salmon

Food Name:

Smoked Salmon

 

Serving Size:

200g

 
Food Name: Orange juice

Food Name:

Orange juice

   

Serving Size:

1

metric cup (250g) (8oz)

Food Name: Milk, Whole

Food Name:

Milk, Whole

 

Serving Size:

1

metric cup (244g) (8oz)

Meal 2

+

Food Name: Fish (un-cooked)

Food Name:

Fish (un-cooked)

 

Serving Size:

160g

 

http://www.josefrakichfitness.com/mealplans

Meal Plan

Food Name: Spaghetti, no meat (canned)

Food Name:

Spaghetti, no meat (canned)

Serving Size:

230g

 

Meal 3

+

Food Name: Lentils

Food Name:

Lentils

 

Serving Size:

1/2 metric cup (96g)

 
Food Name: Spinach

Food Name:

Spinach

 

Serving Size:

2

metric cups (60g)

Food Name: Tomato, sliced

Food Name:

Tomato, sliced

 

Serving Size:

1/2 a medium (62g)

 
Food Name: Cream cheese

Food Name:

Cream cheese

 

Serving Size:

 

50g

Meal 4

+

Food Name: Fish (un-cooked)

Food Name:

Fish (un-cooked)

 

Serving Size:

220g

 
Food Name: Yam (un-cooked)

Food Name:

Yam (un-cooked)

Serving Size:

240g

 

Meal 5

+

Food Name: Chicken (un-cooked)

Food Name:

Chicken (un-cooked)

 

Serving Size:

140g

 
Food Name: Spinach

Food Name:

Spinach

   

Serving Size:

1

metric cup (30g)

Food Name: Sweet potato

Food Name:

Sweet potato

 

Serving Size:

110g

http://www.josefrakichfitness.com/mealplans

Meal Plan

Cumulative Stats +

Macronutrient:

Amount:

 

Proteins

214

grams

Carbohydrates

300

grams

Fats

81 grams

Total Calories

2785 calories

Day 6

-

Meal 1

+

Food Name: Whey Protein

Food Name:

Whey Protein

 

Serving Size:

1/2 a scoop (15g)

Food Name: Oats (un-cooked)

Food Name:

Oats (un-cooked)

 

Serving Size:

1

and a 1/4 metric cups (100g)

Food Name: Avocado

Food Name:

Avocado

 

Serving Size:

1/4 medium (25g)

 

Meal 2

+

Food Name: Tuna (canned in oil)

Food Name:

Tuna (canned in oil)

 

Serving Size:

1

can (178g)

 
Food Name: Rice, brown (un-cooked)

Food Name:

Rice, brown (un-cooked)

 

Serving Size:

1/3 metric cup (62g)

 

Meal 3

+

Food Name: Fish (un-cooked)

Food Name:

Fish (un-cooked)

 

Serving Size:

200g

 
Food Name: Spinach

Food Name:

Spinach

 

Serving Size:

1

metric cup (30g)

 
Food Name: Rice, white (un-cooked)

Food Name:

Rice, white (un-cooked)

 

http://www.josefrakichfitness.com/mealplans

Meal Plan

 

Serving Size:

1/3 metric cup (62g)

   
Food Name: Milk, Whole

Food Name:

Milk, Whole

   

Serving Size:

1/2 metric cup (122g) (4oz)

Meal 4

+

Food Name: Beef Jerky

Food Name:

Beef Jerky

   

Serving Size:

4

pieces (20g each)

Food Name: Toast with Honey

Food Name:

Toast with Honey

 

Serving Size:

2

slices (28g each) + 1 table spoon (20g)

Meal 5

+

Food Name: Chicken (un-cooked)

Food Name:

Chicken (un-cooked)

 

Serving Size:

280g

 
Food Name: Spinach

Food Name:

Spinach

   

Serving Size:

2

metric cups (60g)

Food Name: Sweet potato

Food Name:

Sweet potato

 

Serving Size:

180g

 

Cumulative Stats +

 

Macronutrient:

Amount:

 

Proteins

232

grams

Carbohydrates

272

grams

Fats

89 grams

Total Calories

2817 calories

Day 7

-

Meal 1

+

Food Name: Whey Protein

Food Name:

Whey Protein

   

Serving Size:

1

and a 1/2 scoops (45g)

http://www.josefrakichfitness.com/mealplans

Meal Plan

Food Name: Pear

Food Name:

Pear

   

Serving Size:

1/2 a medium (137g)

Food Name: Milk, Whole

Food Name:

Milk, Whole

   

Serving Size:

2

metric cups (488g) (16oz)

Meal 2

+

Food Name: Beef Jerky

Food Name:

Beef Jerky

   

Serving Size:

5

pieces (20g each)

Food Name: Sorbet Ice Cream (any flavor)

Food Name:

Sorbet Ice Cream (any flavor)

 

Serving Size:

125g

 

Meal 3

+

Food Name: Fish (un-cooked)

Food Name:

Fish (un-cooked)

 

Serving Size:

210g

Food Name: Raisins, seedless

Food Name:

Raisins, seedless

Serving Size:

50 pieces (26g)

Food Name: Yam (un-cooked)

Food Name:

Yam (un-cooked)

Serving Size:

110g

Food Name: Milk, Whole

Food Name:

Milk, Whole

   

Serving Size:

1

metric cup (244g) (8oz)

Meal 4

+

Food Name: Fish (un-cooked)

Food Name:

Fish (un-cooked)

 

Serving Size:

 

90g

Food Name: Oats (un-cooked)

Food Name:

Oats (un-cooked)

 

Serving Size:

1

and a 1/3 metric cups (107g)

http://www.josefrakichfitness.com/mealplans

Meal Plan

Meal 5

+

 
  • Food Name:

Fish (un-cooked)

 

Serving Size:

120g

 
  • Food Name:

Pumpkin (un-cooked)

Serving Size:

200g

 
  • Food Name:

Pasta (un-cooked)

 

Serving Size:

50g

Cumulative Stats +

Macronutrient:

Amount:

Proteins

214

grams

Carbohydrates

294

grams

Fats

97 grams

Total Calories

2906 calories

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Meal Plan http://www.josefrakichfitness.com/mealplans New Zealand © 2014 Josef Rakich Fitness Store. All Rights Reserved. Log out
Meal Plan http://www.josefrakichfitness.com/mealplans New Zealand © 2014 Josef Rakich Fitness Store. All Rights Reserved. Log out
Meal Plan http://www.josefrakichfitness.com/mealplans New Zealand © 2014 Josef Rakich Fitness Store. All Rights Reserved. Log out
Meal Plan http://www.josefrakichfitness.com/mealplans New Zealand © 2014 Josef Rakich Fitness Store. All Rights Reserved. Log out

© 2014 Josef Rakich Fitness Store. All Rights Reserved.

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