AUTHOR: SHEMILLEJOHN
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.
Start Date: Week 1 - Week 6
GENERALGUIDELINES GENERALGUIDELINES
Meal Plan based on 2000- 2300 calorie int ake
Th i s M EAL GUI DE gi v es gr eat bal an ce of n u t r i en t s, su p p l em en t at i on ad v i ce an d m eal p or t i on s r equ i r ed t o gai n L ean Bod y M ass.
SUPPLEMENT GUIDE
Fol l ow th e m eal option s as th ey ar e l isted. M eal tim es wil l ser ve as gu idel in es for wh ich tim e you sh ou l d eat. Th is is a H igh Pr otein , Low Car b Low Fat M eal Pl an . Let you r fir st m eal of th e day be between 6am -7am . Pr ot ei n m u st be GRI L L ED , STEAM ED or BAK ED n o sau ce. Con su m e 2-3 l itr es of water dail y. To en su r e you m eet th is n u m ber h ave a gl ass of water BEFORE an d AFTER ever y m eal .
N O EX CUSES. PREPARE YOUR M EAL S AN D W AL K W I TH TH EM W H EREVER YOU GO. TH I S I S A PROVEN RESUL TS M EAL GUI DE. BE 100%DEDI CATED TO YOUR M EAL GUI DE.
BREAKFAST COM BI N ATI ON 1 1 Dan n on Gr eek Yogh u r t 30 gr am s Por r idge Oats 1 APPLE or PEAR
EGG SAL AD COM BO 6 egg wh ites or 4 oz fish / tofu / soya 3 Lettu ce Leaves 1 Lar ge Tom ato 1 Sm al l Cu cu m ber 1 Cu p Gin ger Tea
BREAKFAST OPTIONSARE ONLYIDEALFOR LUNCH
3 CAPSUL ES M P SH RED M ATRI X EN ERGY SH AK E 1/ 4 Cu p Oats an d 1 Cu p Al m on d M il k
1 TBSP M P CARN I TI N E
1 Scoops W h ey Pr otein (Bl en d togeth er an d fr eeze 15m in s) On e can add a ban an a for a h igh -car b to
CEREAL COM BI N ATI ON w i t h CH AN N A SN AC K
m ak e a gr eat pr e-wor k ou t m eal . 1 Gr apefr u it 1.5 Cu p Ch an n a
MIDMORNINGANDMIDAFTERNOON SNACKS PI CK ON E OF TH E FOL L OW I N G: 1 appl e or pear 1 Cu ps W ater m el on
PI CK ON E OF TH E FOL L OW I N G: Dan n on Gr eek Yogu r t
REM EM BER
MP
SH RED M ATRI X
2 Cu ps Pin eappl e
M P CARN I TI N E 30
2 Cu ps gr apes
M I N S BEFORE L UN CH
1 or an ge
M ou n t St Ben edict Yogu r t Dan n on Ligh t an d Fit Yogu r t 1 Cu p Un sweeten ed l ow fat or al m on d m il k H an dfu l of Al m on ds or m ixed n u ts
1 Gr apefr u it
SPECIAL NOTES
Su bstitu te an y of th e fr u it option s l isted for an y of th e fr u its option s l isted for br eak fast or din n er in th e specific ser vin g size. If a sn ack is n ot l isted th en do n ot con su m e it.
LUNCH L u n ch op t i on s l i st ed w i l l n ot be a w i d e v ar i et y con si d er i n g t h e n ex t t h r ee w eek s i s t h e l ow car b p h ase d i et p h ase. Fr om t h e t h r ee f ood gr ou p s op t i on s ar e l i st ed an d i n cor r ect ser v i n gs:
3 CAPSUL ES M P SH RED M ATRI X 1 TBSP M P CARN I TI N E
PROTEI N Ch oose on l y on e ser v i n g:
CARBOH YDARATES:
3 oz fish (SALM ON, TILAPIA, TUNA) 3 oz tofu / soya 3 oz Ch ick en Br east 3 Cu ps Bl ack Bean s/ Len til Peas
FATS Ch oose on l y on e ser v i n g
Ch oose t w o sou r ces f r om t h e l i st : 1 Cu p Br occol i 1 Cu p Cau l ifl ower
1-2 Tabl espoon Ol ive Oil 1-2 Tabl espoon Saffl ower Oil 1-2 Tabl espoon Fl axseeds 12 Al m on ds
M ediu m Sized Cu cu m ber 1 Lar ge Sweet pepper
CONSUME400MLOF WATER20MINSBEFORE LUNCHAND20MINS AFTER.
1 Cu p Baby Spin ach 1 Cu p of Qu in oa 1 Cu p of Kal e 1 Cu p An y type of Peas
12 W al n u ts 12 Cash ew Nu ts
DINNER Dinner and Lunch meal s ar et hesame.
your next meal opt ion is a pr ot ein shake. Consume 1 Cup of ginger or gr een t ea wit h dinner
DO N OT CON SUM E AN Y SUPPL EM EN TS
DI N N ER I S M OST TI M ES A POST W ORK OUT M EAL . BUT AL SO , SI N CE I T I S JUST BEFORE YOU GO TO BED, YOU CAN CH OOSE A L UN CH COM BI N ATI ON . EAT 2-3 h ou r s bef or e bed t i m e.
RECIPES t una wr ap
SHRIMPSTIRFRYSALAD
Pr otein
23g
Car boh ydr ates 10g The beauty of stir-fry is that there is no limit to one recipe. Get acquainted with the variety of Chinese sauces to add to cook with or you have the choice of making your own sauce. Various Chinese sauces include plum sauce, sweet and sour sauce, soy sauce just to name a few. You can even add any of these sauces to your salads without even stirfrying. Vegetables that make great stir fry combinations include carrots, broccoli, cauliflower , cabbage , sweet peppers, pimentos and onions. Any other lean poultry, meat or seafood can be used if the shrimp stirfry does not have your nod of approval.
Fat 13.5g
shr imp st ir f r y sal ad Pr otein
10 ounces shrimp, peeled 3/4 tablespoon low-sodium
3 grated garlic pods
23g
Car boh ydr ates 15g soy sauce (or any other type of sauce)
Fat
15g
2 tablespoon ginger, minced
1 cup onion, sliced in wedges 1 cup broccoli florets ¼ cup baby corn 2 cups sweet pepper and pimentos ½ cup cauliflower and cabbage 2 tablespoons of canola oil
1. Clean and season shrimp with ginger and garlic as recommended. Then allow to sit for 20-30minutes. Fry shrimp in separate pot. (minimum of three tablespoon canola oil) 2. Place one tablespoon of Chinese sauce in next pan and allow pot to heat for 2minutes. Add all the vegetables to the pan and continue to sauté and stir. Add shrimp when the vegetables are halfway cooked.
DETOXSMOOTHIE Place all ingredients in blender and blend for 2 minutes: 1 Large celery Stalk 1 Apple
1/2 lemon
3 Spinach Leaves 1 Small Cucumber CAn dr ink bef or e bed or immediat ely upon waking.
RECIPES t una wr ap
TUNA LETTUCE WRAP
Pr otein
23g
Car boh ydr ates 10g Fat 13.5g Instead of using bread or just having a salad why not add some variety to meals by using a Tortilla or LETTUCE. Rani flat bread is one such local brand. Use the wrap as a replacement for bread or even consume it with certain meal options as desired.
Pr otein
6 ounces canned tuna in oil or water 1 sweet pepper
1.
23g
Car boh ydr ates 15g
½ cup pimento
1 stalk celery, and 1 stalk chive 1 lemon/lime
shr imp st ir f r y sal ad
Fat
3 Spinach leaves
15g
Drain tuna with strainer
2. Dice all the aforementioned ingredients and place in one bowl with tuna. 3.
Squeeze lime/lemon into bowl.
4.
Add mild blackpepper and all purpose seasoning.
5.
Mix ingredients with fork or spoon.
6.
Place seasoned tuna in wrap and eat as desired.
7.
The tuna can also be wrapped in large lettuce leaves, instead of using the Flatbread.
DETOXSMOOTHIE Place all ingredients in blender and blend for 2 minutes: 1 Large celery Stalk 1 Apple
1/2 lemon
3 Spinach Leaves 1 Small Cucumber CAn dr ink bef or e bed or immediat ely upon waking.