Hashi Mashi 101

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 3pm. Finish eating by 7pm. Drink water.

snacks are:

low glycemic fruits like berries, strawberries, blueberries, blackberries, raspberries, melon, apple

nuts like raw almonds, cashews, roasted non salted 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 very light, great form, increase gradually.

warm up for squats with 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

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 to well in shake unless you like the seeds), tbsp peanut butter, banana

or

simple vegetable omelette 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

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!