PROVEN RESULTS AUTHOR: MARLON BRUCE

MEAL GUIDE

This 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. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. The 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. This nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The 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, RD, 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.

The 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.

The 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. The 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.

MEDICAL DISCLAIMER

INSTRUCTIONS

You are wel l on your way to achieving a Lean, Muscular Physique.

Thi s MEAL GUIDE gives great balance of nut r ients, supplementat ion advice and meal port ions requi red to gain Lean Body Mass.

Follow the meal options as they are listed. Meal times will serve as guidelines for which time you should eat. This is a High Protein, Low Carb Low Fat Meal Plan. Let your first meal of the day be between 6am-7am.

Protein must be GRILLED , STEAMED or BAKED no sauce.

Consume 2-3 l i tres of w ater dai ly. To ensure you meet th is number have a glass of w ater BEFORE and A FTER every meal .

NO EX CUSES. PREPA RE YOUR M EA LS A ND WA LK WITH THEM WHEREVER YOU GO. THIS IS A PROVEN RESULTS M EA L GUIDE. BE 100% DEDICA TED TO YOUR M EA L GUIDE.

Star t Date: Proven Results

Meal Plan based on 2000-2200 calorie intake

GENERAL GUIDELINES

GENERAL GUIDELINES

SUPPLEMENTGUIDE

HASHBROWN POTATO SANDWICH

4 Hashbrown Potato Pat t ies

2 oz chopped baked/ gr i l led lean f i sh

10g Tuna

1 Large Diced Tomato

1/ 2 medium cucumber consume wi th 1 cup of ginger or green tea.

Bake Hashbrown Potatoes for approx. 10 minutes

Place tuna af ter drained and lean meat into one bowl

Season meat wi th1 smal l celery ,1 chive and 1/ 2 large sweet pepper. St i r al l i ngredients adding one tablespoon of ol ive oi l .

Place one Baked Hashbrown on plate. On top of potato pat t ie place diced tomato and cucumber, then meat .

Put other HashBrown on top of meat . Place toothpick on both ends of sandwich.

Makes two servings.

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.

ENERGY SHAKE

1/ 4 Cup Oats

1/ 4 Cup Granola

1-2 Scoops Whey Protein

1 tbsp Ol ive Oi l / f laxseed

(Blend together and f reeze 15mins)

One can add a banana for a high-carb to

make a great pre-workout meal .

LEAN MEAT SALAD

Two Boiled Eggs/ 4 oz fish

3 Lettuce Leaves

1 Large Tomato

1 Small Cucumber

Ginger Tea

CEREAL COMBINATION

1 Banana and 1/ 2 Grapefrui t

1 Cup Oats and Raisins

1 Cup Tea (NO MILK)

TAKE SUPPLEMENTS

UPON WAKING ON EMPTY STOMACH

BREAKFAST:6 :00AM- 7:00AM

3 CAPSULES M P SHRED M ATRIX

1 TBSPN M P CARNITINE

PICK ONE FOR MIDDAY AND ONE FOR MID-MORN:1 apple or pear

1 Cup Watermelon

2 Cup Pineapple

1 orange

1 Grapefrui t (FRUITS ARE LIM ITED TO THESE OPTIONS)

SPECIAL NOTES

Any two snacks listed to be consumed two hours after breakfast and two hours after lunch. This means ONE serving for mid-morning snack and ONE serving for mid-afternoon snack. Dur ing this month sugar , processed foods and fatty meats are very limited.

MID MORNING AND MID AFTERNOON SNACKS : 10:00AM/ 4:00AM

REM EM BER M P SHRED M A TRIX A ND CA RNITINE CORE 30 MINUTES

BEFORE LUNCH

Lunch options listed will not be a wide variety considering T H IS IS A SH RED diet. Choose from the three food groups options are listed and in correct servings:

PROTEIN

Choose only one serving:

6 oz f i sh (SALMON, TILAPIA, TUNA)

6 oz Gri l led/ Baked chicken breast

6 oz Shrimp

CARBOHYDARATES:

Pick one starchy source from this section:

Sweet Potato

Dasheen

Plantain

Yam

Green Fig

Choose two sources from the list:

1 Cup Broccol i / 2 Cups Let tuce

1 Cup Caul i f lower

Medium Sized Cucumber

1 Large Sweet pepper

2 Cups Carrot

2 large Celery Stalks

1 Cup Baby Spinach/ Patchoi

1 Cup of Any Type Peas

FATS

Choose only one serving

1 Tablespoon Ol ive Oi l

1 Tablespoon Saf f lower Oi l

1 Tablespoon Flaxseeds

LUNCH:1:00PM

CONSUME 400ML OF WATER 20MINS BEFORE LUNCH AND 20MINS AFTER .

3 CA PSULES M P SHRED M A TRIX

1 TBSPN M P CA RNITINE

30 MINUTES BEFORE LUNCH

DINNER IS MOST TIMES A POST WORKOUT MEAL. BUT ALSO , SINCE IT IS JUST BEFORE YOU GO TO BED, A MEAL WITH 50% CALORIES FROM PROTEIN, 30% CARBS20% FATIS IDEAL . TOTAL CALoRIE COUNT:400 CAL.

Dinner and Lunch meal s ar e ver y simil ar .... Do not consume any star chy Car bs at dinner

Consume 1 Cup of ginger or gr een t ea wit h 6oz LEAn meat / poul t r y

Pr oTEIN SHAKE

DO NOT TA K E A NY

SUPPLEM ENTS

DINNER:6:00- 7:00PM

I nstead of using bread or just having a salad why not add some var iety to meals by using a Tort i l l a or LETTUCE. Rani f lat bread i s one such local brand. Use the wrap as a replacement for bread or even consume i t wi th certain meal opt ions as desi red.

6 ounces canned tuna in oi l or water    

1 sweet pepper          ½ 1 cup pimento             

1 stalk celery, and 1 stalk chive                   3 Spinach leaves         

           1 lemon/ l ime

1.      Drain tuna wi th st rainer

2.     Dice al l the aforement ioned ingredients and place in one bowl wi th tuna.

3.     Squeeze l ime/ lemon into bowl .

4.    Add mi ld blackpepper and al l purpose seasoning.

5.    M ix ingredients wi th fork or spoon.

6.    Place seasoned tuna in wrap and eat as desi red.

7.    The tuna can also be wrapped in large let tuce leaves, i nstead of using

the Flatbread.   

RECIPESt una wr ap Pr otein 23g

Carbohydrates 10g

Fat 13.5g

TUNA LETTUCE WRAP

Pr otein 23g

Carbohydrates 10g

Fat 13.5g

t una wr ap

PROVEN RESULTS AUTHOR: MARLON BRUCE

MEAL GUIDE