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The information provided in this report is for educational purposes only. I am not a doctor and
this information is not to be taken as medical advice. The content of this book is based on my
understanding of the current research and my personal experiences with fitness.
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your personal doctor to make sure the strategies outlined here are appropriate for your individual
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TABLE OF
CONTENTS
4 Introduction
9 2-Meal Days
30 3-Meal Days
INTRODUCTION
INTRODUCTION
Welcome to the Metabolic Amplification This manual includes 10 meal plans, and
System Meal Plan! youre only going to be using one at a time.
Each meal plan corresponds to a meal
The MAS done-for-you meal plan takes away
frequency and a body weight range, which
from you all the pain of deciding what and how
means you only need 2 things to be able to
much to eat on a daily basis. I have done all the
identify the right meal plan for you:
hard work for you so all you have to do is show
up and eat! Your preferred meal pattern
The MAS meal plans are designed to get you Your body weight.
shredded, which means youll be eating in a
If you havent selected a meal pattern yet,
slight caloric deficit every day.
please read through Chapter 4 of the Nutrition
As explained in the Nutrition Manual, youll Manual (p. 20) and pick one.
be having more calories on training days
Once youve chosen a meal pattern, you now
(weightlifting days) than on regular days (no
know if youre going to be having 2 or 3 meals
weightlifting, possibly cardio).
a day and you can head straight to the right
This puts you in the right position to also build section of this manual.
some muscle while youre getting ripped if your
Lets say youve decided to eat 2 meals per
current condition physiologically allows doing
day. Now is the time to find your meal plan
so (which will be the case for most beginner to
depending on your body weight, and there are
intermediate lifters).
5 different meal plans to choose from:
The right meal plan for you to start with Depending on your meal pattern, thats a total
is the one that is immediately below your of 8-12 amazingly tasty meal recipes to pick
current body weight. If youre 167 lbs. (76 kg), from, which is PLENTY of variety when youre
use the 160 lbs. (73 kg) meal plan. If youre dieting to lose fat.
anywhere over 220 lbs. (100 kg), use the 220
lbs. (100 kg) meal plan. However if youre less I would pick 3-4 meals to start with and then
than 140 lbs. (64 kg), start with the 140 lbs. switch to another recipe when I need some
meal plan. change. More meals than that on a weekly
basis and doing groceries as well as cooking
You should be able to shred fat consistently for
could become too demanding. The less you
a long, long time with your starting meal plan
think about food, the easier dieting will be and
before you even have to think about adjusting
the faster youll get shredded.
meals or switching to the lower weight class.
To find out when you should consider If youve picked Meal pattern 1 or 2, each full
adjusting your current meal plan or changing day of eating includes one big meal and one
meal plans, please refer to Chapter 8 of the small meal. Refer to your specific meal pattern
Nutrition Manual (p. 51) on measuring and in the Nutrition Manual to find out the timing I
adjusting the diet. recommend for your meals.
In your chosen meal plan you will find a total If youve picked Meal pattern 3 or 6, use the
of 4 different full days of eating: breakfast option in place of the big meal.
2 regular days
Its that simple!
2 training days
2-MEAL DAYS
2-MEAL DAYS
BREAKFAST OPTION
(IN PLACE OF BIG MEAL)
NOTES:
2-MEAL DAYS
BREAKFAST OPTION
(IN PLACE OF BIG MEAL)
Bacon 220 g
Whole-wheat bread 200 g
Egg whole 1 medium
Egg white 6 medium
Fresh mushrooms 120 g
Baby potatoes 400 g
Grated mozarella cheese 35 g
Fresh orange juice 250 ml
NOTES: