MATTHEW

JEFFERY
PERSONAL TRAINER
211

Ijank's 12-week Diet Plan

Age - 33 y/o

Height - 170 cm

Weight - 95 kg

Body Mass Index - 32.9

Oh no! You are classified as being morbidly obese! (Body Mass Index cut-of
modified for South East Asian male: 18.5 - 22.9). You do need to start exercising
and eating healthy. Start low and go slow. You can do it!

According to your stats:

Healthy Body Weight Range - 53.5 Kg up to 66.2 Kg

Basal Metabolic Rate - 2000 Calories/day

For a healthy weight loss approximately 0.9 - 2.7 Kg (2-6 lbs) per week, your
ideal diet intake should be 1990 calories/day.

Carbs - 199 g

Protein - 199 g

Fat - 44 g

Consume a minimum of 4 litres of water per day

Buy some green tea (two cups a day)

No cheat meals for 4 weeks

Weigh yourself Sunday mornings and let me know of the results

Good luck

Consume this diet on Monday, Tuesday, Thursday and Friday

Meal 4 weetabix
211 ml milk
1
Meal 132 g chicken
greens
2
Meal 132 g chicken
132 g rice
3
Meal 132 g chicken
132 g rice
4
Meal 53 g oats
212 ml milk
5 32 g Peanut butter

Meal 132 g chicken

greens
6
Meal 265 g quark/ Greek yoghurt
1.5 scoop whey protein
7
Ideal meal spacing roughly every 2.5 hours. When impossible, simply add up the
measurement of each meal to constitute your preferred meal frequency.

Consume this diet on Wednesday, Saturday & Sunday

Meal 106 g oats

212 ml milk
1 32 g Peanut Butter

Meal 160 g chicken

Tortilla wrap
2 salad
Meal 265 g rice
160 g chicken
3
Meal 160 g chicken
Greens
4
Meal 160 g white fish
2 slices of toast
5 Lots of Greens
Ideal meal spacing roughly every 3hrs. When impossible, simply add up the
measurement of each meal to constitute your preferred meal frequency.
Day 1

Exerci Sets Reps Rest 1st 2nd 3rd

se
Body 2 20 45 seconds
weight bodywei bodywei bodywei
squat ght ght ght
Kettlebell 3 45sec 45 seconds
swings Kg Kg Kg
Wall sit 3 45 sec 45 seconds bodywei bodywei bodywei
ght ght ght
Hamstring 3 10 45 seconds
curl Kg Kg Kg
Leg 3 10 45 seconds
extension Kg Kg Kg
Leg press 3 10 45 seconds Kg Kg kg

Exerci Sets Reps Rest 1st 2nd 3rd

se
Seated row 2 20 45 seconds Kg Kg Kg
Seated row 3 10 45 seconds Kg Kg Kg
Lat pull
3 10 45 seconds
down Kg Kg kg
Biceps curl 5 10 45 seconds Kg Kg Kg
Lat raise 3 20 45 seconds Kg Kg Kg
Front raise 3 20 45 seconds Kg Kg Kg
Shoulder
3 16 45 seconds
press Kg Kg kg
Day 2

Day 3

Exerci Sets Reps Rest 1st 2nd 3rd

se
Hamstring
3 20 45 seconds
curl Kg Kg Kg
Leg
3 20 45 seconds
extension Kg Kg Kg
Leg press
3 20 45 seconds Kg Kg kg
Abdominal
5 45 seconds 45 seconds
crunch bodyweight bodyweight bodyweight
Sit-ups
3 45 seconds 45 seconds
bodyweight bodyweight bodyweight
Leg raises
3 45 seconds 45 seconds
bodyweight bodyweight bodyweight

Day 4

Exerci Sets Reps Rest 1st 2nd 3rd

se
Chest fly
2 20 45 seconds
(pec dec) Kg Kg Kg
Chest fly
3 10 45 seconds
(pec dec) Kg Kg Kg
Chest press
3 10 45 seconds Kg Kg kg
Bodyweight
3 10 45 seconds
press-up bodyweight bodyweight bodyweight
Triceps
3 10 45 seconds
extension Kg Kg Kg
Close hand
bodyweight 3 10 45 seconds
press-up bodyweight bodyweight bodyweight
Triceps
cable 3 10 45 seconds
extension Kg Kg Kg

Warm up
5 minutes on cardiovascular machine of your choice, finish at 60% efort

Cardio
High intensity interval training on a TREADMILL- 20 seconds running as fast as
you can then 40 seconds rest x 20 times
Long duration training on the Stair master, 1000 steps in as fast a time as
possible, once complete reduce speed for 5 minutes then 500 steps as fast as
possible

High intensity interval training on the Rower- row 500m followed by 1 minute
rest x 10 times

Cool down
5 minutes on cardiovascular machine of your choice, start at 60% efort and
finish at 30% efort