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http://www.GetFitHobart.com - http://www.JamesKerrison.com
Disclaimer:
If eating more frequently makes it easier to control/reduce calories, it will help you to lose weight/fat. If eating more frequently makes it harder to control/reduce calories, or makes you eat more, you will gain weight. If eating less frequently makes it harder for you to control/reduce calories (because you get hungry and binge), it will hurt your efforts to lose weight/fat. If eating less frequently makes it easier for you to control/reduce calories (for any number of reasons), then that will help your efforts to lose weight/fat Have a plan, follow it, assess it, tweak it, follow it, assess it, tweak it
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Girls: Follow the plan as prescribed below. Weight loss will follow, quickly :) Guys: Increase the portions 1.5x to 2x. Use your energy levels as the main guide here and weight loss second. You need enough energy to train and recover, the weight loss is the easy part :)
Meal 1 2 3 4 5 6 Workout
Time 7am 10am 1pm 4pm 7pm Optional if needed. Before or During Workout
Menu 2-4 cups of water/green tea Multi Vitamin and Fish Oil Tablets Choice from Rapid Fat Loss Breakfast Meal 1-2 cups of water/green tea Choice from Rapid Fat Loss Snack 1-2 cups of water/green tea Choice from Rapid Fat Loss Lunch Meal 1-2 cups of water/green tea Choice from Rapid Fat Loss Snack 1-2 cups of water/green tea Choice from Rapid Fat Loss Dinner Meal 1-2 cups of water/green tea Choice from Rapid Fat Loss Dessert Cup Whey Protein
UNLIMTED GREENS
Green Beans, Broccoli, Asparagus, Spinach, Lettuce or any other leafy Green, Cabbage, Celery, Cucumber, Peas and Zucchini.
Say NO To Anything not recommended in the above menu or the recipes provided. Alcohol, starches, processed carbs, packaged goods (bag, box, can) and liquid calories. If youre not sure of anything just ask!
http://www.GetFitHobart.com - http://www.JamesKerrison.com
Berry Surprise 1/3 Cup Low Fat Cottage Cheese 1/2 Cup Strawberries 1/4 Cup Whey Protein (Banana) 6 Walnuts Place all the ingredients into a food processor and give it a blast until its all mixed in together.
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Strawberry Shake 1/4 Cup Whey Protein Powder 1/2 Cup Strawberries (Frozen or Fresh) 2 TBSP Walnuts Add ingredients plus 1-2 Cups water and 2- 3 ice cubes in a blender. Blend on high until smooth. Using frozen strawberries will make the shake thicker. Cinnamon Soy Shake 1 Cup Lite Soy Milk 1 TBSP Peanut Butter 1-2 tsp Cinnamon Add ingredients plus 2-3 ice cubes in a blender. Blend on high until smooth. (Choose the one with the lowest carbohydrate levels, typically the malt free variety, Vitasoy is good also)
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Mash the tuna and mayo (or avocado) together with a fork. You can also add some seasoning for more flavour if you like. Mix in the tomato and side with the spinach. Mexican Chicken Salsa 150 Grams chicken breast 1/4 Cup Salsa 1/4 Cup chopped Onion 2 Tbsp Mashed Avocado 1 Tbsp Shredded Parmesan Seasoning (chili works well) Season, grill and dice chicken breast. Lightly saut onions. Combine all ingredients into bowl, mix lightly and serve. Super Ultimate Salad 1 Handful spinach 1 Chopped tomato 3 Chopped mushrooms Cup chopped capsicum 15 grams cheese or 1 egg 1/4 cup red kidney beans
Throw all of the ingredients into a large bowl and mix together. Add some Nandos Hot Sauce or other very low calorie sauce for extra flavour.
http://www.GetFitHobart.com - http://www.JamesKerrison.com
http://www.GetFitHobart.com - http://www.JamesKerrison.com
http://www.GetFitHobart.com - http://www.JamesKerrison.com
Season steak and cook on cast iron grill. Place vegetables in a covered dish with a small amount of water. Microwave for 3 minutes. Full of Flavour Chicken 150 Grams Chicken Breast 1/4 Cup Chopped Onion 1 Cup Broccoli 1 Tsp Extra Virgin Olive Oil 2 Tbsp Low Fat Feta Cheese Seasoning Saute onion in a non-stick pan. Season chicken and add to the pan. Microwave broccoli for 2 minutes and serve by topping with the EVOO and feta. Coconut Fish with Nut Salad 150 Grams Fish (or Green Prawns) 1 Tbsp Coconut Oil 1/2 Cup Cauliflower diced 1/4 Cup Carrots diced 4 Snow Peas chopped 1/4 Walnuts chopped 1 Tsp Extra Virgin Olive Oil Seasoning (Salt, pepper, chili)
Season and pan-fry the fish with the coconut oil. In another non-stick pan, lightly saute the vegetables and walnuts. Once served lightly cover vegetables with EVOO.
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Black Bean & Portabella Cakes 2 Portabella Mushroom Caps (diced) 1/2 Cup Canned Black Beans 1/4 Cup Textured Vegetable Protein 1 Whole Egg 2 Green Onions (chopped)
With a fork mash up the black beans into a paste. Add black beans, diced mushroom, textured vegetable protein, green onions, egg, salt and pepper into a bowl and mix thoroughly. You can add a splash of soy sauce for added flavor if you like. Form into burgers and saute in with non-stick cooking spray over medium heat until cooked through (2-3 minutes per side).
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Blueberry Cheesecake 1/4 Cup Low Fat Cottage Cheese 1/8 Cup Whey Protein (Vanilla) 1/4 Cup Blueberries 15 Grams Low Fat Cream Cheese 1/2 Teaspoon Vanilla Extract
Get all the ingredients and blast them in your food processor. You may want to make a double batch and have half now and half later. Raspberry Blender Bomb 200mL Almond Milk 1/2 Cup Raspberries 1/4 Cup Walnuts 1/4 Cup Whey Protein (Banana)
In a blender, add the almond milk and walnuts. Blend them so there arent any big bits left. Then add the raspberries and powder and blend for 60 seconds.
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In a blender, add the green tea and the cashews. Give them a good blend so there arent too many big bits left. Then add the blueberries and powder and blend for 60 seconds. Too Easy Berries and Yogurt cup natural unflavoured yogurt (96% + fat free) cup berries of choice 20ml coconut milk Place all ingredients in a bowl, mix and eat. Too easy!
Chocolate Peanut Butter Ice Cream 2 Cups Ice 1/4 Cup Camp Whey Protein (Chocolate) 1 Tbsp Natural Peanut Butter 1 Teaspoon Cacao Powder 1/2 Cup Almond or Regular Milk
Put all of the ingredients into your blender. Make sure it can handle ice before you start. Blend in short bursts until you have a nice consistency. Too much blending will turn it into soup!
http://www.GetFitHobart.com - http://www.JamesKerrison.com
http://www.GetFitHobart.com - http://www.JamesKerrison.com
FAQ
Q: Where do I get the Whey Protein from? A: If you are in Hobart come and talk to us. We have our own brand of whey protein and there are samples available to try. If you are interstate or overseas then you can get it from Prograde -->> http://www.jameskerrison.com/goto/prograde-whey
Q: Where do I get Maca Smoothie Blend from? A: http://www.powersuperfoods.com.au , they also have lots of other cool things too!
Q: Do I have to eat everything on there, it seems like too much food? A: No, as long as you have enough energy to train and recover, then you can decrease the portions or the snacks. I bet you never thought youd be asking to eat less on a diet! Have a look at my articles on eating a whole lot less here -->> http://www.jameskerrison.com/my-24-hour-fasting-journal/
Q: Can I do this for longer that 14 Days? A: Yes you can. The longest we have done it for was six weeks and this was with regular training etc. The trick is to get the 14 days done and then incorporate some other foods back in if you wish. Then you can always come back to the eating plan when you need to refocus or lose extra weight for a special event.
Q: Will I regain weight after the 14 Days? A: If your eating habits caused you to gain weight before the 14 days then they still will after the 14 days. If you can make an overall improvement in your eating habits after the 14 days then you can still lose weight.
http://www.GetFitHobart.com - http://www.JamesKerrison.com
FAQ cont.
Q: How much weight will I lose? A: Following the plan will result in you losing on average 2-3 kilos per week. Thats 4-6 kgs in two weeks, thats why its called a Rapid Fat Loss Blueprint! Q: Im getting hungry. A: There are foods you can each an unlimited amount of. Have you eaten that much yet? Get back to me when you have :) Plus often hunger is a sign of dehydration. Grab a drink or water, tea, coffee etc and then see if you are still hungry. Also have a look at my Fasting Journal (http://www.jameskerrison.com/my-24-hour-fastingjournal/) which is a very interesting look at what hunger really is.
Q: Can I eat breakfast for dinner, or dinner for lunch? A: Yes, feel free to mix and match the meals regardless of the category. You might like steak for breakfast!
If you have a question, any questions relating to the eating plan, send me an email. james@getfithobart.com
http://www.GetFitHobart.com - http://www.JamesKerrison.com