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http://www.GetFitHobart.com -‐ http://www.JamesKerrison.com
you will gain weight.. concerns.com . These recommendations are not medical guidelines but are for educational purposes only. you must talk to your doctor before starting any nutritional program. the weight loss is the easy part :) Any questions? Shoot me an email ---> james@getfithobart. comments. or diabetes.com -‐ http://www. or makes you eat more. See your doctor before starting any exercise or nutrition program. Use your energy levels as the main guide here and weight loss second.5x to 2x. high blood pressure. Please discuss all nutritional changes with your physician or a registered dietician. then that will help your efforts to lose weight/fat Have a plan.com Seriously. send me an email. follow it. or if you are over 30 years old. You need enough energy to train and recover.Disclaimer: BEFORE YOU START…. Weight loss will follow.GetFitHobart. assess it. You must get your doctor’s approval before beginning this nutrition program. your mind and your body in the next 14 days.JamesKerrison. • If eating more frequently makes it harder to control/reduce calories. any questions. You must have a complete physical examination if you are sedentary. If you are taking any medications. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your doctor. quickly :) Guys: Increase the portions 1. This program is designed for healthy individuals 18 years and older only. • If eating less frequently makes it harder for you to control/reduce calories (because you get hungry and binge). tweak it. it will help you to lose weight/fat. Along the way try to recognize which of the following works for you: • If eating more frequently makes it easier to control/reduce calories. follow it. You must consult your physician prior to making any changes in your nutrition. if you have high cholesterol. tweak it……… ------------------------------------------------------------------------------------------------------------------------ Girls: Follow the plan as prescribed below. -----------------------------------------------------------------------------------------------------------------------You will learn a lot about your habits. if you are overweight. • If eating less frequently makes it easier for you to control/reduce calories (for any number of reasons). it will hurt your efforts to lose weight/fat. http://www. assess it.
com . Asparagus. processed carbs.com -‐ http://www.GetFitHobart. Meal 1 2 3 4 5 6 Workout Time 7am 10am 1pm 4pm 7pm Optional if needed. can) and liquid calories. packaged goods (bag. box. starches. Cucumber. Cabbage. Say “NO” To Anything not recommended in the above menu or the recipes provided. Spinach.14 Day Rapid Fat Loss Blueprint Example of how your day might look like when eating at regular intervals.JamesKerrison. Lettuce or any other leafy Green. Broccoli. Peas and Zucchini. Celery. Alcohol. If you’re not sure of anything just ask! http://www. 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 • ¼ Cup Whey Protein UNLIMTED GREENS Green Beans.
com -‐ http://www. http://www.GetFitHobart. spray some olive oil and lightly cook the onion and tomato.Rapid Fat Loss Meals .JamesKerrison.Breakfast Super Ultimate Blender Bomb • ¾ cup water/green tea • 1 teaspoon peanut butter • ¼ cup Whey Protein (Vanilla with a banana. Blend for 3060 seconds or until desired consistency. Add your eggs to the mix if they are going to be scrambled. scrambled or boiled) • 1/2 cup of diced tomato • 1/4 cup diced onion. • At least one cup of ‘Unlimited Greens’ In a non-stick pan.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. Easy Eggs • 2-3 eggs (poached. banana with cottage cheese) • 1 teaspoon Maca smoothie blend • 1 Handful spinach • ½ banana or ½ cup low fat cottage cheese • ½ cup berries of choice Put all of the ingredients into the blender in the order they are listed. or serve on the side for poached or boiled.
Blend on high until smooth.GetFitHobart. Super Quick Shake • 1/4 Cup Whey Protein • 1/4 Cup mixed nuts • 1/2 cup berries or small apple. typically the malt free variety. (Choose the one with the lowest carbohydrate levels. Vitasoy is good also) http://www.com -‐ http://www. 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. Two options here.3 ice cubes in a blender.com . Using frozen strawberries will make the shake thicker. Either add the mix together with 200mL of water and blend together or have them separately.JamesKerrison.Rapid Fat Loss Meals – Breakfast cont. Blend on high until smooth. 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.
Less is almost more here and you don't want to cook it too fast. lightly coat a non-stick pan with fat free cooking spray. Add eggs and stir until completely scrambled.GetFitHobart. Peaches and Cream Omlette • 3 Egg Whites • 1 Whole Egg • Pinch of Cinnamon • Sprinkle of Stevia (pinch or two) • ¼ Cup Low Fat Cottage Cheese • 1 Diced Peach • 1/8 Cup Crushed Pecans • ¼ Cup Plain Yogurt Mix the eggs. pecans and yogurt together. Mix in spinach and tomatoes. probably with a whisk. Plate the omlette. Cook until spinach is wilted and remove from pan. Feta & Spinach Eggs • 2 Cups of Spinach • 1/4 Cup Feta Cheese • 1/2 Cup Tomato (diced) • 3 Egg Whites • 1 Whole Egg Over medium heat. Portion onto a plate and top with feta cheese. Mix egg and egg whites in a bowl. salt and pepper. peaches. Add spinach.com .com -‐ http://www. Cook on low to medium temperature in a no stick pan. I like to get rid of the cottage cheese consistency (lumps) so you can blend this with the yogurt first if you are the same (then add the pecans and peaches).JamesKerrison. http://www. Re-spray the pan and turn up the heat to medium-high. cinnamon and Stevia together. Flip and cook until both sides are golden brown. bubbles should appear on top which means it's time to flip. place the yogurt mix in the middle and fold over. tomatoes. Mix the cottage cheese.Rapid Fat Loss Meals – Breakfast cont.
com . http://www. Lightly sauté onions. Add some Nandos Hot Sauce or other very low calorie sauce for extra flavour.Rapid Fat Loss Meals – Lunch Tasty Tuna Salad • • • • • 120 Grams tuna 1/2 Cup Diced Tomato 2 Cups Spinach 1. Super Ultimate Salad • • • • • • 1 Handful spinach 1 Chopped tomato 3 Chopped mushrooms ¼ 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. 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. mix lightly and serve.JamesKerrison. You can also add some seasoning for more flavour if you like.com -‐ http://www. Mix in the tomato and side with the spinach.5 Tbsp Full Fat Mayo or 3 Tbsp Avocado Seasoning Mash the tuna and mayo (or avocado) together with a fork. grill and dice chicken breast.GetFitHobart. Combine all ingredients into bowl.
Then move pepper and onions to the edges of the pan. Broccoli & Beans • 1/2 Cup shelled edamame (soy) beans • 1/4 Cup canned chickpeas • 1 Cup Broccoli (Fresh or Frozen) • 2 tsp Toasted Sesame Seed Oil • 1 Clove of Garlic (minced) Add garlic.GetFitHobart.com -‐ http://www. For an extra kick top with Thai Garlic-Chili hot sauce. Meatless Steak with Peppers & Onions 2 slices (approx 1/5 package each) Extra Firm Tofu 1/2 Medium Sized Red Capsicum (sliced) 1/4 Onion (sliced) 1 TBSP Extra Virgin Olive Oil 2 TBSP Soy Sauce 2 TBSP Steak Seasoning Coat tofu ‘steak’ with soy sauce and sprinkle with steak seasoning.com . edamame. Saute on medium heat until edamame beans begin to soften (approx 5 minutes). http://www. sesame seed oil. placing the tofu ‘steaks’ in the pan. chickpeas and a pinch of salt and pepper to a non-stick pan over a medium. Add broccoli and continue to saute until broccoli softens.JamesKerrison. Add peppers and onions and saute until onions begin to discolor. Cook 2-3 minutes on each side letting the peppers and onions continue cooking in the pan as well.Rapid Fat Loss Meals – Lunch cont. Add olive oil to a non-stick pan over medium heat.
and balsamic vinegar. tofu. pepper (fresh cracked is best).GetFitHobart.JamesKerrison. Mediterranean Tofu Salad • 1/5 of a Package of Firm Tofu (cubed) • 2 Cups Chopped Cucumbers • 1 Cup Chopped Tomatoes • 2 tsp Extra Virgin Olive Oil • 2 TBSP Balsamic Vinegar • 3 TBSP Fresh Basil Leaves (Chopped) • 1/2 oz Goat Cheese (crumbled) Place olive oil. cucumbers.com .com -‐ http://www. tomatoes. Combine in a bowl with salt. goat cheese.Rapid Fat Loss Meals – Lunch cont. and basil in a non-stick pan over medium and saute until tofu is heated through. http://www.
Rapid Fat Loss Meals – Dinner Classic Steak and Veggies • • • • • 150 Grams Lean Steak 3 Spears Asparagus 1/2 Cup Broccoli 1/2 Cup Cauliflower Seasoning Season steak and cook on cast iron grill.GetFitHobart. Season chicken and add to the pan. pepper.JamesKerrison.com -‐ http://www.com . lightly saute the vegetables and walnuts. http://www. Microwave broccoli for 2 minutes and serve by topping with the EVOO and feta. chili) Season and pan-fry the fish with the coconut oil. Place vegetables in a covered dish with a small amount of water. In another non-stick pan. 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. 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. Microwave for 3 minutes. Once served lightly cover vegetables with EVOO.
red and yellow capsicum chopped • 2 cloves of garlic or equivalent crushed • 750 mL V8 vegetable juice or equivalent • 1/4 Cup cashew meal • 1 teaspoon chili powder • 1/2 teaspoon cumin • 1/2 teaspoon pepper Brown the mince with the onion and garlic and spices mixed through. Roughly. The other option would be to use a slow cooker for the simmer or to take a large portion of the fluid off the top 10 minutes before serving. lowest fat possible.GetFitHobart.com . bacon. chicken mayo. http://www. parmesan. bacon • 1 Cup chopped tomato • 2 TBSP Avocado mash • 1-2 tsp real egg mayo • 2-3 TBSP parmesan cheese Grill chicken and season as desired (salt. chili. Put all the other ingredients into a large pot with a lid and add the mince mix when it has browned.JamesKerrison. pepper. layer the avocado. Put in the grill to melt the cheese My Famous Beef Chili This recipe will make enough for about 4 guy serves and 6 girl serves. Depending on how much fluid or juice there is in the exact ingredients you have used. it may take a bit longer. Get fancy now. garlic all work well) Grill bacon. less is more here. Bring the mix to a boil and then simmer for 30 minutes. This Can't Be A Diet Chicken • 150gms Chicken Breast • 2-4 pieces of short cut.com -‐ http://www. tomato. • 600 grams lean beef mince • 750 gram can of kidney or mixed beans (give them a good wash) • 1 medium onion chopped • 1 medium tomato chopped • 2 large carrots chopped • 1/2 green .Rapid Fat Loss Meals – Dinner cont.
Not Your Average Veggie Chili • 1/4 Cup Textured Vegetable Protein • 1/2 Cup Canned Diced Tomatoes (No Salt Added) • 3 Stalks of Diced Celery • 1/4 of a 250gm Box of Frozen Spinach • 1/4 Cup Diced Onions • 2 tsp Extra Virgin Olive Oil • 1 Clove of Garlic (Minced) • 1-2 TBSP Chili powder Add garlic. You can add a splash of soy sauce for added flavor if you like. Cook for 3 minutes. and a dash of salt and pepper. Cook over medium heat until onions become translucent. Bring to a boil. green onions.com -‐ http://www. The longer you simmer the better it will taste. 15 will do. 1 hour would be even better. onions. Add black beans. chili powder.GetFitHobart. turn down heat and simmer for 30 minutes.Rapid Fat Loss Meals – Dinner cont.JamesKerrison. Add tomatoes. Add 1. olive oil. Form into burgers and saute in with non-stick cooking spray over medium heat until cooked through (2-3 minutes per side). textured vegetable protein. and celery to a saucepan. salt and pepper into a bowl and mix thoroughly. diced mushroom. textured vegetable protein. If you don’t have 30 minutes. Once boiling.5 cups of water (or for more flavor use vegetable broth) and frozen spinach. http://www. egg. 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.com .
com . You may want to make a double batch and have half now and half later. http://www. 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.JamesKerrison.GetFitHobart. Mash and mix all together with a spoon. Add peanut butter then protein powder.com -‐ http://www. You might need to add a drop or two of water depending on the juiciness of the blueberries 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. Then add the raspberries and powder and blend for 60 seconds.Rapid Fat Loss Snacks and Desserts Chocolate Pudding • 1/4 Cup Blueberries • 1/4 Cup Whey Protein (Chocolate) • 1 Tbsp Smooth Natural Peanut Butter In a small dish or cup. Blend them so there aren’t any big bits left. mash blueberries.
Blend in short bursts until you have a nice consistency. Make sure it can handle ice before you start. add the green tea and the cashews.com . mix and eat.Rapid Fat Loss Snacks and Desserts cont. Blueberry Blender Blast • • • • 200mL Chilled Green Tea 1/2 Cup Blueberries 1/4 Cup Raw Cashews 1/4 Cup Whey Protein (Banana) In a blender. Give them a good blend so there aren’t too many big bits left. Then add the blueberries and powder and blend for 60 seconds.com -‐ http://www. Too much blending will turn it into soup! http://www.JamesKerrison.GetFitHobart. 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. Too Easy Berries and Yogurt • ½ cup natural unflavoured yogurt (96% + fat free) • ¼ cup berries of choice • 20ml coconut milk Place all ingredients in a bowl.
or microwave for 15 seconds.0 • 2 Cups Frozen Blueberries • 1/4 Cup Whey Protein (Banana) • 1/2 Cup Almond or Regular Milk Thaw the blueberries for 5-10 minutes. Blueberry Ice Cream • 2 Cups Frozen Blueberries • 1/4 Cup Whey Protein (Vanilla) • 1/2 Cup Almond or Regular Milk Thaw the blueberries for 5-10 minutes.JamesKerrison. Get all the ingredients and blast them in your blender. or microwave for 15 seconds. Get all the ingredients and blast them in your blender.GetFitHobart. If the berries are too frozen it wont blend and if they are too soft you’ll end up with soup! Sally’s Raspberry Ice Cream • 2 Cups Frozen Raspberries • 1/4 Cup Whey Protein (Vanilla) • 1/2 Cup Almond or Regular Milk Thaw the blueberries for 5-10 minutes. If the berries are too frozen it wont blend and if they are too soft you’ll end up with soup! Blueberry Ice Cream 2. or microwave for 15 seconds.com .com -‐ http://www. Get all the ingredients and blast them in your blender.Rapid Fat Loss Snacks and Desserts cont. If the berries are too frozen it wont blend and if they are too soft you’ll end up with soup! http://www.
com/goto/prograde-whey Q: Where do I get Maca Smoothie Blend from? A: http://www. I bet you never thought you’d be asking to eat less on a ‘diet’! Have a look at my articles on eating a whole lot less here -->> http://www. The longest we have done it for was six weeks and this was with regular training etc.com. If you can make an overall improvement in your eating habits after the 14 days then you can still lose weight.jameskerrison. 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.com/my-24-hour-fasting-journal/ Q: Can I do this for longer that 14 Days? A: Yes you can. We have our own brand of whey protein and there are samples available to try.FAQ Q: Where do I get the ‘Whey Protein’ from? A: If you are in Hobart come and talk to us. as long as you have enough energy to train and recover.GetFitHobart. then you can decrease the portions or the snacks.powersuperfoods.com -‐ http://www.jameskerrison. it seems like too much food? A: No.JamesKerrison. they also have lots of other cool things too! Q: Do I have to eat everything on there. The trick is to get the 14 days done and then incorporate some other foods back in if you wish. If you are interstate or overseas then you can get it from Prograde -->> http://www. Then you can always come back to the eating plan when you need to refocus or lose extra weight for a special event. http://www.au .com .
com . Grab a drink or water. send me an email. Have you eaten that much yet? Get back to me when you have :) Plus often hunger is a sign of dehydration. Q: How much weight will I lose? A: Following the plan will result in you losing on average 2-3 kilos per week. james@getfithobart. feel free to mix and match the meals regardless of the category. You might like steak for breakfast! If you have a question.GetFitHobart. A: There are foods you can each an unlimited amount of. any questions relating to the eating plan. coffee etc and then see if you are still hungry.com/my-24-hour-fastingjournal/) which is a very interesting look at what hunger really is.JamesKerrison.com http://www. tea. Also have a look at my Fasting Journal (http://www. or dinner for lunch? A: Yes.FAQ cont.jameskerrison.com -‐ http://www. Q: Can I eat breakfast for dinner. that’s why it’s called a Rapid Fat Loss Blueprint! Q: I’m getting hungry…. That’s 4-6 kgs in two weeks.
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