Meal Plan Workout

Meal Plan
http://www.josefrakichfitness.com/mealplans
ISSA Certified Personal Trainer
My Cart
Logout
Navigate to:
My JRF
Meal Plan
Workout Program
Abs Workout
Supplement Guide
Progress
Change Password
Shopping List
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 beneficial when one is in a calorie deficit.
Day 1
Meal 1
+
1 of 14
4/9/14, 5:06 AM
Meal Plan
Food Name: Whey Protein

Serving Size: 2 scoops (30g each)
Food Name: Toast with Honey

Serving Size: 1 slice (28g) + 1 table spoon (20g)
Meal 2
+
Food Name: Avocado

Serving Size: 1/2 medium (49g)
Food Name: Egg White Only

Serving Size: 6 medium (198g)
Meal 3
+
Food Name: Spaghetti, no meat (canned)

Serving Size: 300g
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
Meal 4
+
Food Name: Almonds

Serving Size: 30 pieces (36g)
Food Name: Fish (un-cooked)

Serving Size: 160g
2 of 14
4/9/14, 5:06 AM
Meal Plan
Meal 5
+
Food Name: Yam (un-cooked)

Serving Size: 280g
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)
Meal 2
+
Food Name: Milk, Whole

Food Name: Beef Jerky
3 of 14
4/9/14, 5:06 AM
Meal Plan
Serving Size: 5 pieces (20g each)
Meal 3
+
Food Name: Sorbet Ice Cream (any flavor)

Serving Size: 125g
Food Name: Squid (un-cooked)

Serving Size: 180g
Food Name: Apricots, dried

Food Name: Potato

Serving Size: 310g
Meal 4
+
Food Name: Hazelnuts


Meal 5
+

Serving Size: 2 slices (28g each) + 1 table spoon (20g)
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
Meal Plan
Serving Size: 1/2 metric cup (67g)

Cumulative Stats
+
Proteins
216 grams
Fats
106 grams
Day 3
Meal 1
+
Food Name: Egg White Only

Meal 2
+
Food Name: Cream cheese

Serving Size: 50g

Serving Size: 110g
Meal 3
+

Serving Size: 325g

Serving Size: 180g
Food Name: Mushrooms, pieces

5 of 14
4/9/14, 5:06 AM
Meal Plan
Food Name: Potato

Serving Size: 310g
Meal 4
+
Food Name: Hazelnuts

Food Name: Chicken (un-cooked)

Serving Size: 280g
Meal 5
+
Food Name: Bread, whole-wheat

Serving Size: 4 slices (28g each)
Food Name: Shrimp (un-cooked)

Serving Size: 60g
Food Name: Tomato, sliced

Food Name: Rice, white (un-cooked)

Cumulative Stats
+
Proteins
226 grams
Fats
71 grams
Day 4
Meal 1
+
6 of 14
4/9/14, 5:06 AM
Meal Plan
Serving Size: 2 scoops (30g each)

Food Name: Pineapple (canned)
Serving Size: 1 metric cup (249g)
Meal 2
+

Serving Size: 50g

Serving Size: 60g
Meal 3
+

Serving Size: 290g

Serving Size: 210g
Food Name: Banana


Serving Size: 200g
Meal 4
+
Food Name: Walnuts

Serving Size: 14 halves (28g)

Serving Size: 150g
Food Name: Muesli, dried fruit and nuts
7 of 14
4/9/14, 5:06 AM
Meal Plan
Meal 5
+

Serving Size: 70g
Food Name: Mushrooms, pieces


Serving Size: 180g
Cumulative Stats
+
Proteins
192 grams
Fats
81 grams
Day 5
Meal 1
+
Serving Size: 200g
Food Name: Orange juice

Meal 2
+


Serving Size: 160g
8 of 14
4/9/14, 5:06 AM
Meal Plan
Meal 3
+

Serving Size: 230g
Food Name: Lentils

Food Name: Spinach

Serving Size: 2 metric cups (60g)
Food Name: Tomato, sliced

Serving Size: 1/2 a medium (62g)
Meal 4
+

Serving Size: 50g

Serving Size: 220g
Meal 5
+

Serving Size: 240g

Serving Size: 140g
Food Name: Spinach


Serving Size: 110g
9 of 14
4/9/14, 5:06 AM
Meal Plan
Cumulative Stats
+
Proteins
214 grams
Fats
81 grams
Day 6
Meal 1
+
Serving Size: 1/2 a scoop (15g)
Food Name: Oats (un-cooked)

Meal 2
+
Food Name: Avocado

Serving Size: 1/4 medium (25g)
Food Name: Tuna (canned in oil)

Serving Size: 1 can (178g)
Meal 3
+
Food Name: Rice, brown (un-cooked)


Serving Size: 200g
Food Name: Spinach

Food Name: Rice, white (un-cooked)
10 of 14
4/9/14, 5:06 AM
Meal Plan
Meal 4
+

Serving Size: 1/2 metric cup (122g) (4oz)

Meal 5
+


Serving Size: 280g
Food Name: Spinach

Serving Size: 2 metric cups (60g)

Serving Size: 180g
Cumulative Stats
+
Proteins
232 grams
Fats
89 grams
Day 7
Meal 1
+
Serving Size: 1 and a 1/2 scoops (45g)
11 of 14
4/9/14, 5:06 AM
Meal Plan
Food Name: Pear

Serving Size: 1/2 a medium (137g)
Meal 2
+

Serving Size: 2 metric cups (488g) (16oz)

Meal 3
+

Serving Size: 125g

Serving Size: 210g
Food Name: Raisins, seedless


Serving Size: 110g
Meal 4
+


Serving Size: 90g
Food Name: Oats (un-cooked)

12 of 14
4/9/14, 5:06 AM
Meal Plan
Meal 5
+
Serving Size: 120g
Food Name: Pumpkin (un-cooked)

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

Serving Size: 50g
Cumulative Stats
+
Proteins
214 grams
Fats
97 grams
Secure Shopping
Shop with confidence! JRF uses PayPal SSL secure payment server to ensure a 100% secure shopping
experience.
No Shipping Required
All plans and program's are uploaded onto my website which only you can view after you log in to
your JRF account.
Privacy Policy
Your privacy is important to me. JRF is totally committed to protecting your personal information.
Continuous Support
Continuous support from me, if you have any questions regarding your plans, program's...
Services
Meal Plans
Workout Programs
Extreme Abs Workout
12 Week Transformation Program
Information
Bio
Legal Disclaimer
Terms & Conditions
100% Money Back Guarantee
Contact
Support@JosefRakichFitness.com
13 of 14
4/9/14, 5:06 AM
Meal Plan
New Zealand
2014 Josef Rakich Fitness Store. All Rights Reserved.

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

Meal Plan Workout

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Meal Plan Workout

Uploaded by

Copyright:

Available Formats

Meal Plan

ISSA Certified Personal Trainer

YOUR MEAL PLAN:

Food Name: Whey Protein

Food Name: Toast with Honey

Food Name: Avocado

Food Name: Egg White Only

Food Name: Spaghetti, no meat (canned)

Food Name: Turkey (un-cooked)

Food Name: Broccoli, chopped

Food Name: Sweet potato

Food Name: Almonds

Food Name: Fish (un-cooked)

Food Name: Yam (un-cooked)

Food Name: Beef, lean (un-cooked)

Food Name: Pumpkin (un-cooked)

Food Name: Potato

Food Name: Orange juice

Food Name: Milk, Whole

Food Name: Beef Jerky

Serving Size: 5 pieces (20g each)

Food Name: Sorbet Ice Cream (any flavor)

Food Name: Squid (un-cooked)

Food Name: Apricots, dried

Food Name: Potato

Food Name: Hazelnuts

Food Name: Beef Jerky

Food Name: Toast with Honey

Food Name: Shrimp (un-cooked)

Food Name: Mixed Vegetables (frozen)

Food Name: Peas

Serving Size: 1/2 metric cup (67g)

Food Name: Toast with Honey

Food Name: Cream cheese

Food Name: Smoked Salmon

Food Name: Sorbet Ice Cream (any flavor)

Food Name: Squid (un-cooked)

Food Name: Mushrooms, pieces

Food Name: Potato

Food Name: Hazelnuts

Food Name: Chicken (un-cooked)

Food Name: Bread, whole-wheat

Food Name: Shrimp (un-cooked)

Food Name: Tomato, sliced

Food Name: Rice, white (un-cooked)

Serving Size: 2 scoops (30g each)

Food Name: Cream cheese

Food Name: Fish (un-cooked)

Food Name: Spaghetti, no meat (canned)

Food Name: Squid (un-cooked)

Food Name: Banana

Food Name: Sweet potato

Food Name: Walnuts

Food Name: Fish (un-cooked)

Food Name: Muesli, dried fruit and nuts

Serving Size: 1 metric cup (85g)

Food Name: Smoked Salmon

Food Name: Mushrooms, pieces

Food Name: Yam (un-cooked)

Food Name: Orange juice

Food Name: Milk, Whole

Food Name: Fish (un-cooked)

Food Name: Spaghetti, no meat (canned)

Food Name: Lentils