HOW TO GET STARTED ASAP

On this page you will find all the basic information to get started with your new eating plan asap.

Above you will find a video explaining how easy it is to put together your meals and it will then show you how to put together a MEAL PLAN 1 for a whole day and how to customize each meal.

Below you will find all the information on how to put together each one of the different meals plans you will be using during the week.

 

QUICK START GUIDE

MEAL PLANS

You have 3 different meal plans you will eat throughout the week:

  • Meal Plan 1 - Day 1 to 5
  • Meal Plan 2 - Day 6
  • Meal Plan 3 - Day 7

All meal plansĀ consists of 4 meals per day.

Each one of the 4 meals will either be a High Carb Meal or a Low Carb Meal.

 

WHAT IS A LOW OR HIGH CARB MEAL?

Low Carb Meal =

  • 1 Portion of Protein ( Eggs, Lean Meats, Fish Etc )
  • 1 Portion of Veggies ( Mix Veggies works well )
  • 1 Portion of Healthy Fats ( Avocados, Olive Oil, Raw Nuts etc )

High Carb Meal is =

  • 1 Portion of Protein
  • 1 Portion of Veggies
  • 1 Portion Complex Carbs ( Yams, Sweet Potato, Oats )

 

WHAT IS A PORTION

For the quick start guide we use the simpleĀ 'Hand, Palm, Fist' method.

  • One Portion Protein = Palm Size of Meat x 2 ( 1 Palm for FemalesĀ )
  • One Portion of Veggies = 2 Fists ( 1 Fist for FemalesĀ )
  • One Portion of Fats = 2 Thumbs ( 1 Thumb forĀ Females )
  • One Portion of Complex Carbs = 2 Cupped Hands or One Fist ( Ā Cupped hand for females ). For example if you are eating Oats it will be two cupped hand but if you are eating a sweet potato it will be one fist size sweet potato . For females it is 1 Cupped hand or half a fist .

 

SO WHAT DOES A MEAL LOOK LIKE?Ā ( This examples uses my own portion sizes which is for a male )

  • Low Carb Meal = 2 chicken breasts with two cups of veggies and 1/3 Avocado
  • High Carb Meal = Fish, 1 medium Sweet Potato and 2 cups of salads or veggies.

 

MEAL PLANS

So now that you know what a portion size is and what a Low and High Carb meals is letā€™s look at what you will be doing for each one of these 3 different meal plans.

 

Meal Plan 1

 

  • Used on Day 1 to 5
  • 3 x low carb meals
  • 1 x high carb meal.
  • The high carb meal will be eaten 45 minutes post workout ( after your workout ).
  • The other 3 meals can be spread throughout the day.
  • You will drink 4 to 6 glasses of water
  • You will eliminate as many of the elimination foods as possible
  • You will try and drink my Dr. Juice green juice as found in the recipe section.

 

Meal PlanĀ 2

 

  • Used on day 6
  • 3 x High carb meals
  • 1Ā xĀ low carb meal
  • The high carb meals can be eaten through the day and one of these meals can be a cheat meal. In other words you can eat whatever you want. This meal is best to be eaten as the post workout meal.
  • Make the 1 low carb meal your last meal of the day
  • You will drink 4 to 6 glasses of water
  • You will eliminate as many of the elimination foods as possible apart from your cheat meal.
  • You will try and drink my Dr. Juice green juice as found in the recipe section.

 

Meal Plan 3

 

  • Used on Day 7
  • 3 x low carb meals
  • 2 of my Dr. Juice green juice as found in the recipe section ( if you canā€™t do the juices then just add an extra low carb meal )
  • You will drink 4 to 6 glasses of water
  • You will eliminate as many of the elimination foods as possible

 

NOTE: For more in depth information on each part of your meal plan and to learn how to customize it to your own lifestyle you can go to the BUILD YOUR OWN DIET section.