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The 12 Week Transformation
Welcome 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 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 benecial when one is in a calorie decit.
Day 1
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Meal 1
+
Navigate to:
ISSA Certied Personal Trainer
Meal Plan http://www.josefrakichtness.com/mealplans
1 of 14 4/9/14, 5:06 AM
Food Name: Whey Protein
Serving Size: 2 scoops (30g each)
Food Name: Toast with Honey
Serving Size: 1 slice (28g) + 1 table spoon (20g)
Food Name: Avocado
Serving Size: 1/2 medium (49g)
Meal 2
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Food Name: Egg White Only
Serving Size: 6 medium (198g)
Food Name: Spaghetti, no meat (canned)
Serving Size: 300g
Meal 3
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Food Name: Turkey (un-cooked)
Serving Size: 50g
Food Name: Broccoli, chopped
Serving Size: 1 and a 1/2 metric cups (137g)
Food Name: Sweet potato
Serving Size: 320g
Food Name: Almonds
Serving Size: 30 pieces (36g)
Meal 4
+
Food Name: Fish (un-cooked)
Serving Size: 160g
Meal Plan http://www.josefrakichtness.com/mealplans
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: 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
Serving Size: 190g
Food Name: Orange juice
Serving Size: 1 metric cup (250g) (8oz)
Food Name: Milk, Whole
Serving Size: 1 metric cup (244g) (8oz)
Meal 2
+
Food Name: Beef Jerky
Meal Plan http://www.josefrakichtness.com/mealplans
3 of 14 4/9/14, 5:06 AM
Serving Size: 5 pieces (20g each)
Food Name: Sorbet Ice Cream (any avor)
Serving Size: 125g
Meal 3
+
Food Name: Squid (un-cooked)
Serving Size: 180g
Food Name: Apricots, dried
Serving Size: 5 pieces (33g)
Food Name: Potato
Serving Size: 310g
Food Name: Hazelnuts
Serving Size: 18 pieces (25g)
Meal 4
+
Food Name: Beef Jerky
Serving Size: 4 pieces (20g each)
Food Name: Toast with Honey
Serving 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
Meal Plan http://www.josefrakichtness.com/mealplans
4 of 14 4/9/14, 5:06 AM
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
Serving Size: 9 medium (297g)
Food Name: Toast with Honey
Serving Size: 2 slices (28g each) + 1 table spoon (20g)
Food Name: Cream cheese
Serving Size: 50g
Meal 2
+
Food Name: Smoked Salmon
Serving Size: 110g
Food Name: Sorbet Ice Cream (any avor)
Serving Size: 325g
Meal 3
+
Food Name: Squid (un-cooked)
Serving Size: 180g
Food Name: Mushrooms, pieces
Serving Size: 1/2 metric cup (35g)
Meal Plan http://www.josefrakichtness.com/mealplans
5 of 14 4/9/14, 5:06 AM
Food Name: Potato
Serving Size: 310g
Food Name: Hazelnuts
Serving Size: 18 pieces (25g)
Meal 4
+
Food Name: Chicken (un-cooked)
Serving Size: 280g
Food Name: Bread, whole-wheat
Serving Size: 4 slices (28g each)
Meal 5
+
Food Name: Shrimp (un-cooked)
Serving Size: 60g
Food Name: Tomato, sliced
Serving Size: 1 medium (123g)
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
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Meal 1
+
Food Name: Whey Protein
Meal Plan http://www.josefrakichtness.com/mealplans
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)
Food Name: Cream cheese
Serving Size: 50g
Meal 2
+
Food Name: Fish (un-cooked)
Serving Size: 60g
Food Name: Spaghetti, no meat (canned)
Serving Size: 290g
Meal 3
+
Food Name: Squid (un-cooked)
Serving Size: 210g
Food Name: Banana
Serving Size: 1 medium (118g)
Food Name: Sweet potato
Serving Size: 200g
Food Name: Walnuts
Serving Size: 14 halves (28g)
Meal 4
+
Food Name: Fish (un-cooked)
Serving Size: 150g
Food Name: Muesli, dried fruit and nuts
Meal Plan http://www.josefrakichtness.com/mealplans
7 of 14 4/9/14, 5:06 AM
Serving Size: 1 metric cup (85g)
Meal 5
+
Food Name: Smoked Salmon
Serving Size: 70g
Food Name: Mushrooms, pieces
Serving Size: 1 metric cup (70g)
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
Serving Size: 200g
Food Name: Orange juice
Serving Size: 1 metric cup (250g) (8oz)
Food Name: Milk, Whole
Serving Size: 1 metric cup (244g) (8oz)
Meal 2
+
Food Name: Fish (un-cooked)
Serving Size: 160g
Meal Plan http://www.josefrakichtness.com/mealplans
8 of 14 4/9/14, 5:06 AM
Food Name: Spaghetti, no meat (canned)
Serving Size: 230g
Meal 3
+
Food Name: Lentils
Serving Size: 1/2 metric cup (96g)
Food Name: Spinach
Serving Size: 2 metric cups (60g)
Food Name: Tomato, sliced
Serving Size: 1/2 a medium (62g)
Food Name: Cream cheese
Serving Size: 50g
Meal 4
+
Food Name: Fish (un-cooked)
Serving Size: 220g
Food Name: Yam (un-cooked)
Serving Size: 240g
Meal 5
+
Food Name: Chicken (un-cooked)
Serving Size: 140g
Food Name: Spinach
Serving Size: 1 metric cup (30g)
Food Name: Sweet potato
Serving Size: 110g
Meal Plan http://www.josefrakichtness.com/mealplans
9 of 14 4/9/14, 5:06 AM
Cumulative Stats
+
Macronutrient: Amount:
Proteins 214 grams
Carbohydrates 300 grams
Fats 81 grams
Total Calories 2785 calories
Day 6
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Meal 1
+
Food Name: Whey Protein
Serving Size: 1/2 a scoop (15g)
Food Name: Oats (un-cooked)
Serving Size: 1 and a 1/4 metric cups (100g)
Food Name: Avocado
Serving 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: Fish (un-cooked)
Serving Size: 200g
Food Name: Spinach
Serving Size: 1 metric cup (30g)
Food Name: Rice, white (un-cooked)
Meal Plan http://www.josefrakichtness.com/mealplans
10 of 14 4/9/14, 5:06 AM
Serving Size: 1/3 metric cup (62g)
Food Name: Milk, Whole
Serving Size: 1/2 metric cup (122g) (4oz)
Meal 4
+
Food Name: Beef Jerky
Serving Size: 4 pieces (20g each)
Food Name: Toast with Honey
Serving Size: 2 slices (28g each) + 1 table spoon (20g)
Meal 5
+
Food Name: Chicken (un-cooked)
Serving Size: 280g
Food Name: Spinach
Serving Size: 2 metric cups (60g)
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
Serving Size: 1 and a 1/2 scoops (45g)
Meal Plan http://www.josefrakichtness.com/mealplans
11 of 14 4/9/14, 5:06 AM
Food Name: Pear
Serving Size: 1/2 a medium (137g)
Food Name: Milk, Whole
Serving Size: 2 metric cups (488g) (16oz)
Meal 2
+
Food Name: Beef Jerky
Serving Size: 5 pieces (20g each)
Food Name: Sorbet Ice Cream (any avor)
Serving Size: 125g
Meal 3
+
Food Name: Fish (un-cooked)
Serving Size: 210g
Food Name: Raisins, seedless
Serving Size: 50 pieces (26g)
Food Name: Yam (un-cooked)
Serving Size: 110g
Food Name: Milk, Whole
Serving Size: 1 metric cup (244g) (8oz)
Meal 4
+
Food Name: Fish (un-cooked)
Serving Size: 90g
Food Name: Oats (un-cooked)
Serving Size: 1 and a 1/3 metric cups (107g)
Meal Plan http://www.josefrakichtness.com/mealplans
12 of 14 4/9/14, 5:06 AM
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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13 of 14 4/9/14, 5:06 AM
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14 of 14 4/9/14, 5:06 AM