PROVEN RESULTS AUTHOR: MARLONBRUCE
MEALGUIDE
MEDICALDISCLAIMER T his program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet or nutrition program. T he use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. T he purpose of this program is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition and exercise guidelines. N o health claims are made for this program. T his nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. T he author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (M D, R D, or CCN ) for your special nutrition program. Your nutrition plan will not be effective by itself. You must combine a good diet with an appropriate exercise program for optimal results. If you have been sedentary and are unaccustomed to vigorous exercise, you should obtain your physician?s clearance before beginning an exercise program. T he American College of Sports M edicine (ACSM ) recommends that apparently healthy individuals who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in individuals of any age who exhibit two or more of the major coronary risk factors (smoking, family history of heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history of heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test before engaging in strenuous physical activity. T he author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. T he user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course.
Star t Date: Pr oven Results
GENERALGUIDELINES GENERALGUIDELINES
Meal Plan based on 2000- 2200 calorie intake
INSTRUCTIONS You are wel l on your way t o achi evi ng a Lean, M uscul ar Physi que. Thi s M EAL GUI DE gi ves great bal ance of nut ri ent s, suppl ement at i on advi ce and meal port i ons requi red t o gai n Lean Body M ass.
SUPPLEMENT GUIDE
Follow the meal options as they are listed. M eal times will serve as guidelines for which time you should eat. This is a High Protein, Low Carb Low Fat M eal Plan. Let your first meal of the day be between 6am-7am.
Protein must be GRI LLED , STEAM ED or BAKED no sauce.
Consume 2-3 l i tres of w ater dai l y. To ensure you meet th i s number h av e a gl ass of w ater BEFORE and A FTER ev ery meal .
NO EX CUSES. PREPA RE YOUR M EA LS A ND WA LK WI TH THEM WHEREV ER YOU GO. THI S I S A PROV EN RESULTS M EA L GUI DE. BE 100%DEDI CA TED TO YOUR M EA L GUI DE.
BREAKFAST:6:00AM- 7:00AM HASHBROWN POTATO SANDWICH 4 Hashbrown Pot at o Pat t i es 2 oz chopped baked/ gri l l ed l ean f i sh
LEAN MEAT SALAD
10g Tuna 1 Large Di ced Tomat o 1/ 2 medi um cucumber consume wi t h 1 cup of gi nger or green t ea.
Two Boiled Eggs/ 4 oz fish 3 Lettuce Leaves 1 Large Tomato
Bake Hashbrown Pot at oes for approx. 10 mi nut es Pl ace t una af t er drai ned and l ean meat i nt o one bowl Season meat wi t h1 smal l cel ery ,1 chi ve and 1/ 2 l arge sweet pepper. St i r al l i ngredi ent s addi ng one t abl espoon of ol i ve oi l . Pl ace one Baked Hashbrown on pl at e. On t op of pot at o pat t i e pl ace di ced t omat o and cucumber, t hen meat . Put ot her HashBrown on t op of meat . Pl ace t oot hpi ck on bot h ends of sandwi ch.
1 Small Cucumber Ginger Tea
TAKE SUPPLEMENTS UPONWAKINGON EMPTYSTOMACH
M akes t wo servi ngs. Protein 50g
Carbohydrates 50g Fat 15g
Sweet potato can be used as substitute for Potato patties. Lettuce can be used instead of potato for a low-carb high protein meal.
3 CA PSULES M P SHRED M A TRI X 1 TBSPN M P CA RNI TI NE
ENERGY SHAKE 1/ 4 Cup Oat s 1/ 4 Cup Granol a
1-2 Scoops W hey Prot ei n 1 t bsp Ol i ve Oi l / f l axseed (Bl end t oget her and f reeze 15mi ns) One can add a banana for a hi gh-carb t o make a great pre-workout meal .
CEREAL COMBINATION 1 Banana and 1/ 2 Grapef rui t 1 Cup Oat s and Rai si ns 1 Cup Tea (NO M I LK)
MIDMORNINGANDMIDAFTERNOON SNACKS: 10:00AM/ 4:00AM PI CK ONE FOR M I DDAY AND ONE FOR M I D-M ORN: 1 appl e or pear 1 Cup Wat ermel on
REM EM BER M P SHRED M A TRI X A ND CA RNI TI NE CORE 30 M I NUTES BEFORE LUNCH
2 Cup Pi neappl e 1 orange 1 Grapef rui t
(FRUI TS ARE LI M I TED TO THESE
OPTI ONS)
SPECIAL NOTES
Any two snacks listed to be consumed two hour s after br eakfast and two hour s after lunch. This means ONE ser ving for mid-mor ning snack and ONE ser ving for mid-after noon snack. Dur ing this month sugar , pr ocessed foods and fatty meats ar e ver y limited.
LUNCH:1:00PM Lunch options listed will not be a wide variety considering T H I S I S A SH R ED diet. Choose from the three food groups options are listed and in correct servings:
3 CA PSULES M P SHRED M A TRI X 1 TBSPN M P CA RNI TI NE 30 M I NUTES BEFORE LUNCH
PROTEI N Choose onl y one servi ng: 6 oz f i sh (SALM ON, TI LAPI A, TUNA) 6 oz Gri l l ed/ Baked chi cken breast 6 oz Shri mp
CARBOHYDARATES: Pick one starchy source from this section: Sweet Potato Dasheen Plantain Yam Green Fig Choose two sources from the list:
CONSUME400MLOF WATER20MINSBEFORE LUNCHAND20MINS AFTER.
1 Cup Broccol i / 2 Cups Let t uce 1 Cup Caul i f l ower M edi um Si zed Cucumber 1 Large Sweet pepper 2 Cups Carrot 2 l arge Cel ery St al k s 1 Cup Baby Spi nach/ Pat choi 1 Cup of Any Type Peas
FATS Choose onl y one servi ng 1 Tabl espoon Ol i ve Oi l 1 Tabl espoon Saf f l ower Oi l 1 Tabl espoon Fl axseeds
DINNER:6:00- 7:00PM Dinner and Lunch meal s ar ev er y simil ar .... Do not consumeany st ar chy Car bs at dinner
Consume 1Cup of ginger or gr een t ea wit h 6oz LEAn meat / poul t r y Pr oTEIN SHAKE
DINNERISMOSTTIMES A POSTWORKOUTMEAL. BUTALSO, SINCEITIS JUSTBEFOREYOUGOTO BED, AMEALWITH 50%CALORIESFROM PROTEIN, 30%CARBS 20%FAT ISIDEAL. TOTALCALoRIECOUNT: 400 CAL.
DO NOT TA K E A NY SUPPLEM ENTS
RECIPES
TUNA LETTUCE WRAP
t una wr ap Pr otein
23g
Car boh ydr ates 10g Fat 13.5g I nst ead of usi ng bread or just havi ng a sal ad why not add some vari et y t o meal s by usi ng a Tort i l l a or LETTUCE. Rani f l at bread i s one such l ocal brand. Use t he wrap as a repl acement for bread or even consume i t wi t h cert ai n meal opt i ons as desi red.
6 ounces canned t una i n oi l or wat er 1 sweet pepper
½ 1 cup pi ment o
1 st al k cel ery, and 1 st al k chi ve
3 Spi nach l eaves
1 l emon/ l i me
t una wr ap Pr otein
23g
Car boh ydr ates 10g 1.
Drai n t una wi t h st rai ner
2. Di ce al l t he aforement i oned i ngredi ent s and pl ace i n one bowl wi t h t una. 3.
Squeeze l i me/ l emon i nt o bowl .
4. Add mi l d bl ackpepper and al l purpose seasoni ng. 5. M i x i ngredi ent s wi t h fork or spoon. 6. Pl ace seasoned t una i n wrap and eat as desi red. 7. The t una can al so be wrapped i n l arge l et t uce l eaves, i nst ead of usi ng t he Fl at bread.
Fat 13.5g
PROVEN RESULTS AUTHOR: MARLONBRUCE
MEALGUIDE