2014-04 josef rakich - meal plan

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My JRFMeal PlanWorkout ProgramAbs WorkoutSupplement GuideProgressChange PasswordShopping ListThe 12 Week TransformationWelcome Lam Cheah!

Month 1

YOUR MEAL PLAN:Here is your 7 day meal plan! The meal plans are created for a weekly period to give you some varietyin your diet. However you do not have to use all 7 meal plans if you do not wish, the choice is up toyou. You can use all 7 days and have a different meal plan for each day of the week or you can just use1, 2, 3 or any number of the meal plans listed below. You can repeat or swap days around in any orderyou want, it is completely up to you and will not make a difference to your results as all meal plans areall within the same calorie range for you and your goals. However you cannot swap meals betweendays 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 toconsume these meals during the day is up to you. You can have any of these meals below as your preor post-workout meal, the choice is yours! What is important is meeting your overall dailymacronutrient targets of protein, carbohydrates and fats by the end of the day as the body works ona 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 theexact amount that I have listed for you. Following the meal plan in-correctly will lead to a lack ofresults. 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 BEFOREYOU 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 themand prepare all of your meals for a few days or for the day before. "Fail to prepare then prepare tofail" 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 beincluded once per week (if below 10% body fat) or once every second week (if above 10% body fat) in replaceof another day. A re-feed day with extra carbohydrates will help increase your leptin hormone levels (king ofall 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 theyare not needed. A re-feed is only beneficial when one is in a calorie deficit.

Day 1 -Meal 1+

Navigate to:ISSA Certified Personal Trainer

Meal Plan http://www.josefrakichfitness.com/mealplans

1 of 14 4/9/14, 5:06 AM

Food Name: Whey ProteinServing Size: 2 scoops (30g each)

Food Name: Toast with HoneyServing Size: 1 slice (28g) + 1 table spoon (20g)

Food Name: AvocadoServing Size: 1/2 medium (49g)

Meal 2+

Food Name: Egg White OnlyServing Size: 6 medium (198g)

Food Name: Spaghetti, no meat (canned)Serving Size: 300g

Meal 3+

Food Name: Turkey (un-cooked)Serving Size: 50g

Food Name: Broccoli, choppedServing Size: 1 and a 1/2 metric cups (137g)

Food Name: Sweet potatoServing Size: 320g

Food Name: AlmondsServing Size: 30 pieces (36g)

Meal 4+

Food Name: Fish (un-cooked)Serving Size: 160g


2 of 14 4/9/14, 5:06 AM

Food Name: Yam (un-cooked)Serving Size: 280g

Meal 5+

Food Name: Beef, lean (un-cooked)Serving Size: 60g

Food Name: Pumpkin (un-cooked)Serving Size: 100g

Food Name: PotatoServing Size: 210g

Cumulative Stats+Macronutrient: Amount:Proteins 195 gramsCarbohydrates 361 gramsFats 73 gramsTotal Calories 2881 caloriesDay 2 -Meal 1+

Food Name: Smoked SalmonServing Size: 190g

Food Name: Orange juiceServing Size: 1 metric cup (250g) (8oz)

Food Name: Milk, WholeServing Size: 1 metric cup (244g) (8oz)

Meal 2+

Food Name: Beef Jerky


3 of 14 4/9/14, 5:06 AM

Serving Size: 5 pieces (20g each)

Food Name: Sorbet Ice Cream (any flavor)Serving Size: 125g

Meal 3+

Food Name: Squid (un-cooked)Serving Size: 180g

Food Name: Apricots, driedServing Size: 5 pieces (33g)


Food Name: HazelnutsServing Size: 18 pieces (25g)

Meal 4+

Food Name: Beef JerkyServing Size: 4 pieces (20g each)

Food Name: Toast with HoneyServing Size: 2 slices (28g each) + 1 table spoon (20g)

Meal 5+

Food Name: Shrimp (un-cooked)Serving Size: 180g

Food Name: Mixed Vegetables (frozen)Serving Size: 200g

Food Name: Peas


4 of 14 4/9/14, 5:06 AM

Serving Size: 1/2 metric cup (67g)Cumulative Stats+Macronutrient: Amount:Proteins 216 gramsCarbohydrates 287 gramsFats 106 gramsTotal Calories 2958 caloriesDay 3 -Meal 1+

Food Name: Egg White OnlyServing Size: 9 medium (297g)


Food Name: Cream cheeseServing Size: 50g

Meal 2+



Meal 3+


Food Name: Mushrooms, piecesServing Size: 1/2 metric cup (35g)


5 of 14 4/9/14, 5:06 AM


Food Name: HazelnutsServing Size: 18 pieces (25g)

Meal 4+

Food Name: Chicken (un-cooked)Serving Size: 280g

Food Name: Bread, whole-wheatServing Size: 4 slices (28g each)

Meal 5+

Food Name: Shrimp (un-cooked)Serving Size: 60g

Food Name: Tomato, slicedServing Size: 1 medium (123g)

Food Name: Rice, white (un-cooked)Serving Size: 1/4 metric cup (47g)


Food Name: Whey Protein


6 of 14 4/9/14, 5:06 AM

Serving Size: 2 scoops (30g each)

Food Name: Pineapple (canned)Serving Size: 1 metric cup (249g)


Meal 2+



Meal 3+


Food Name: BananaServing Size: 1 medium (118g)


Food Name: WalnutsServing Size: 14 halves (28g)

Meal 4+


Food Name: Muesli, dried fruit and nuts


7 of 14 4/9/14, 5:06 AM

Serving Size: 1 metric cup (85g)Meal 5+


Food Name: Mushrooms, piecesServing Size: 1 metric cup (70g)




Food Name: Orange juiceServing Size: 1 metric cup (250g) (8oz)


Meal 2+



8 of 14 4/9/14, 5:06 AM


Meal 3+

Food Name: LentilsServing Size: 1/2 metric cup (96g)

Food Name: SpinachServing Size: 2 metric cups (60g)

Food Name: Tomato, slicedServing Size: 1/2 a medium (62g)


Meal 4+



Meal 5+


Food Name: SpinachServing Size: 1 metric cup (30g)



9 of 14 4/9/14, 5:06 AM


Food Name: Whey ProteinServing Size: 1/2 a scoop (15g)

Food Name: Oats (un-cooked)Serving Size: 1 and a 1/4 metric cups (100g)

Food Name: AvocadoServing Size: 1/4 medium (25g)

Meal 2+

Food Name: Tuna (canned in oil)Serving Size: 1 can (178g)

Food Name: Rice, brown (un-cooked)Serving Size: 1/3 metric cup (62g)

Meal 3+


Food Name: SpinachServing Size: 1 metric cup (30g)

Food Name: Rice, white (un-cooked)


10 of 14 4/9/14, 5:06 AM

Serving Size: 1/3 metric cup (62g)

Food Name: Milk, WholeServing Size: 1/2 metric cup (122g) (4oz)

Meal 4+



Meal 5+


Food Name: SpinachServing Size: 2 metric cups (60g)



Food Name: Whey ProteinServing Size: 1 and a 1/2 scoops (45g)


11 of 14 4/9/14, 5:06 AM

Food Name: PearServing Size: 1/2 a medium (137g)

Food Name: Milk, WholeServing Size: 2 metric cups (488g) (16oz)

Meal 2+



Meal 3+


Food Name: Raisins, seedlessServing Size: 50 pieces (26g)



Meal 4+


Food Name: Oats (un-cooked)Serving Size: 1 and a 1/3 metric cups (107g)


12 of 14 4/9/14, 5:06 AM

Meal 5+


Food Name: Pumpkin (un-cooked)Serving Size: 200g

Food Name: Pasta (un-cooked)Serving Size: 50g

Cumulative Stats+Macronutrient: Amount:Proteins 214 gramsCarbohydrates 294 gramsFats 97 gramsTotal Calories 2906 caloriesSecure ShoppingShop with confidence! JRF uses PayPal SSL secure payment server to ensure a 100% secure shoppingexperience.

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13 of 14 4/9/14, 5:06 AM

2014-04 josef rakich - meal plan

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