Today I am posting the most succinct synopsis of Hashi Mashi that I can.
Hope you find this helpful and if so, please let me know!
The briefest overview of Hashi Mashi:
- 2 – 3 meals a day, pretty much when you are hungry.
- 1 – 2 snacks a day, don’t ever get too hungry
Meals are composed of :
Vegetables, protein & healthy fat like peanut butter, olive oil, avocado
Eggs, spinach, olive oil, avocado, chumus
Black beans, chicken, salad with olive oil
Sweet potato , salmon, asparagus
Broccoli, lentils, lamb
yes, notice I have left out all or most grains.
If you do have any grain, then have it earlier in the day and not after 3 pm.
Finish eating by 7pm.
Drink 2 – 3 liters of water a day.
Snacks:
Low glycemic fruits like berries, strawberries, blueberries, blackberries, raspberries, melon, apple
nuts like raw almonds, cashews, roasted nonsalted peanuts, raw walnuts
Workout AM
3 x a week upper body –
- Shoulder Press,
- Dumbell Row or barbell row,
- bench press,
- Chin Ups or Pull Ups and
- Pushups
3 x a week lower body –
- Leg Curls,
- Squats,
- Deadlifts,
- Lunges
all exercises should be done with light weights, great form, and increase weight gradually.
Warm up for squats with a 45lb bar or no bar at all, 5 reps
then
65lbs for 5 reps
85lbs for 5 reps
105lbs for 5 reps
110lbs for 5 reps
120 lbs for 5 reps
For each workout, you can try to increase weight by 5 lbs max, this way you build up gradually.
Meal 1 within an hour of strength workout –
sample meals:
Either protein shake with 20g of protein, personally I have liked vegaone and flax milk, berries (strawberries, blueberries – blackberries dont go too well in a shake unless you like the seeds!), tbsp peanut butter, banana
or
Simple vegetable omelet made with olive oil, omega 3 eggs, vegetables like spinach, tomato, onion, garlic
or
Old-fashioned oatmeal with berries and peanut butter, walnuts, and raisins
or
Sprouted grain bread or muffin such as Ezekiel brand with almond butter/peanut butter
Snack 1
shake if you did not have one in the early am
apple and almonds
any fruit and walnuts
banana and peanut butter
meal 2
bean soup, vegetables and tofu
brown rice and lamb and vegetables
quinoa and tofu or chicken kabob and vegetables
no more grains after 3 pm…
dinner
broccoli or zucchini, spinach, asparagus, cauliflower with a protein like lentils, chicken, fish, meat
no more food after 7 max 8
Sleep by 10pm
Affirmations
Positive phrases are repeated over and over till they become second nature
Keep thinking good thoughts
Tracht Gut, vet zein gut – think good, it will be good…
Keep getting stronger gradually and leaner and you will be building muscle and losing body fat at the same time, the big differences will show in 4 – 8 weeks.
Any questions on anything, just email me
Good luck
Hashi Mashi!
Rich is a NASM-CPT (Certified Personal Trainer),