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The 12 Week Transformation
Welcome Lam Cheah!
Month 1
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
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Meal Plan
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Meal 2
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Meal 3
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Meal 4
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Meal 5
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Meal 2
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Meal 3
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Meal 4
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Meal 5
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Meal 2
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Meal 3
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Meal 4
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Meal 5
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Meal 2
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Meal 3
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Meal 4
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Meal Plan
Meal 5
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Meal 2
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Meal Plan
Meal 3
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http://www.josefrakichfitness.com/mealplans
Meal 4
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Meal 5
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Meal Plan
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Cumulative Stats
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Macronutrient: Amount:
Proteins
214 grams
Carbohydrates 300 grams
Fats
81 grams
Total Calories 2785 calories
Day 6
Meal 1
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Food Name: Whey Protein
Serving Size: 1/2 a scoop (15g)
Meal 2
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Meal 3
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Meal 4
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Meal 5
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Meal 2
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Meal 3
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Meal 4
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Meal Plan
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Meal 5
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Food Name: Fish (un-cooked)
Serving Size: 120g
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Meal Plan
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New Zealand
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