JRF PROTEIN ATTACK 1 FULL PROGRAM FREE

WELCOME TO JRFHEALTH

Congratulations first for taking the leap and joining JRF. Andrias, this is a great decision and one that you will never look ,back on. Challenges will now be set for you, they won’t be ridiculous or impossible, but they will require you to walk outside of your comfort zone. All the work you put in, you will be rewarded for. Remember always that you are not alone in this, there are many others completing JRF, and the support of the team and other members will be forever present.

Andrias, the main focus here is building solid, lean muscle. The body is like a house, we must build it one piece at a time and with patience. Building lean muscle is not genetic nor impossible, it simply requires commitment and determination on your end. We have now provided you with the formula right here in front of you, please do not waste this opportunity. Andrias, you are going to be eating a huge amount of protein, which may take some time getting used to, but the harder you train the hungrier you will become and the increase in food consumption will be a welcomed one. As a result your body will begin to transform and you will grow in size and strength. Be sure, however, to look after yourself, you only get one body to live in so rest well and treat it with respect.

There is nothing wrong with a casual drink Andrias JRF is about living and finding your balance not about training yourself to become a robot. Your program is designed so that in the first two weeks alcohol is a no, these two weeks are known as the cleansing phase and are essential for physically and mental reasons. Make the deal with yourself Andrias, then once the two weeks is complete you have a once a week drinking integrated into your program. Please still drink with caution and not go over board and counter all your weeks hard graft.

This will not be easy Andrias nor impossible, your journey will be more difficult some days than others, if something is worth having, more often than not it is difficult to attain in the first place, become one with the challenges that come your way. If it were easy to get into top shape, you’d be in top shape right this second, and so would the person opposite, it wouldn’t be an achievement, it would not be special. Andrias, with each step you take, you grow closer to your goals and the closer you get, the prouder you can be.

Let’s take a quick look at how the FOOD MENU works. Your food menu is equally as important as your workouts always remember that if you get injured your food menu will still carry you forwards. The JRF food menu operates in 6-day cycles, so for example, Day 1 will be Monday, Day 2 is Tuesday, and so on. After each cycle you get a day to enjoy something you’ve been craving. At this point, remember how hard you’ve worked all week, and although you deserve your day off, not to ruin it and sit in Pizza Hut all day J

Andrias, this is the first step in your JRF journey, your Stage 1 Andrias Program. Once you complete this you will gain entry to the second stage of your journey with Stage 2. Surround yourself with positivity and good energy at all times because there are so many negative souls out there who will attempt to lead you astray and drag you down as you strive to succeed. Remember, you write your own future, nobody else!

Don’t feel guilty or corny if you have a nice body and

the other turn around to look at you. Confidence is a good thing to have. But the other thing that is important is the calm feeling, when you reach your goal.

Josef Ramzi Faddoul, Founding Director

“ONE LIFE ONE CHANCE, WHAT WILL YOU DO ANDRIAS”

YOUR JRFHEALTH PROFILE

21

76.8 kg

176 cm

WORK

OATMEAL/ BREAD/ VARIED DINNER

“MUSCULAR/COMPACT”

INCREASE SIZE, RIPPEDNESS.. IN TIME J THIS WILL BE FUN

NAME

AGE

WEIGHT

HEIGHT

OCCUPATION

COMMON FOOD

CURRENT BODY TYPE

FUTURE GOALS

YOUR JRFHEALTH FOOD PLAN

DAY ONE

First drink ¾ litres of water as your body is dehydrated from the night, next bowl of all bran or bran flakes, and then a kiwi and an apple then enjoy a green tea.

0700 - 0900

Fresh Prawn - 300 Grams of Fresh Prawns or a Tin of natural tuna (energy values must roughly read per 100g; 25g protein, 0.2g carbs and 3.5g of fat) with a portion of 2 of the following carrots, broccoli, peas, sweet corn or green beans then finish with a plumb or peach (1 litre of water)

1100 - 1300

5 Olives/Carrot Sticks of your choice plus a small salad, 1 can of tuna in brine.

1600 - 1700

Lemon Chicken – Grill 500 grams of chicken breast on the grill, squeeze lemon, combine with a large jacket potato (microwave/oven) and steamed greens beans with pepper finish with an apple and a pear as well as 1 litre of water.

1900 - 2000

The night is a special time for you now, we want you to have one piece of a turkey slice and half a mango (Any fruit you have if you don’t have mango), then grab yourself a green tea and put that head on that pillow, your work is done for today.

2100 - BED

"DIS-MOI CE QUE TU MANGES, JE TE DIRAI CE QUE TU ES.”

“TELL ME WHAT YOU EAT AND I WILL TELL YOU WHAT YOU ARE.”

Anthelme Brillat-Savarin, 1826


DAY TWO

As always drink half litre of water, next a nice bowl of oatmeal/porridge one teaspoon of low fat honey, and then a banana and an apple then finish with a green tea.

0700 - 0900

Full Chicken – Grab yourself a full chicken (pre –cooked for ease) yes you heard us right! J please do eat as much as you can, serve with 6 large table spoons of boiled brown rice. Squeeze Lemon for Taste.

1100 - 1300

6 dried pineapple pieces and 6 strawberries (estimation) plus 100 grams of pre-cooked meat of your choice.

1600 - 1700

Tuna is Life – First off 500 gram Tuna Steak dice the tuna( or 2 185gram cans of tuna), 2 hand full of greens beans (boil them), 2 eggs ( Boil and Halve). Then a very light dressing made up of 1 teaspoon Avocado Oil, ½ crushed garlic clove. But remember no salt J.

1900 - 2000

I want you to always have turkey slices ready in your fridge so whenever you get hungry you just eat a slice, hence at this time of night you’re stocking up on protein, every night before you sleep you must finish with a green tea. (As you can see meat and fish are going to be your best friends)

2100 - BED

"ONE CANNOT THINK WELL, LOVE WELL, SLEEP WELL, IF ONE HAS

NOT DINED WELL.”

Virginia Woolf


DAY THREE

First slice a dozen mini tomatoes in half, place these under the grill for 12 minutes, then place on two pieces of brown whole meal toast. (will give you the power you need for the days workouts).

0700 - 0900

Salmon Pasta Mix - Have prepared two 300 gram pieces of salmon grill in the oven, serve with 6 large table spoons of whole meal pasta, eat with cabbage and carrots and . Then one beetroot and ¼ of a Mango ( One of my favorite meals - Embrace the food you are now an engine) plus 1 litre of water.

1100 - 1300

A portion of Olives/Carrot Sticks. Plus Greek natural yogurt, sprinkle raisins your taste buds will be happy plus 2 boiled eggs.

1600 - 1700

Carrot Butter Bean Soup – 3 carrots, 1 onion, 1 can of butter beans, 3 garlic cloves. Spices to use pepper and a pinch of cumin. Method – chop up carrots, garlic and onion. Add to pan with 1 litre of water then boil for 20 minutes. Mix up soup until creamy then add Greek yogurt and spices and heated butter beans.

1900 - 2000

Have some almonds, piece of meat ½ litre of water and then put that head on the pillow.

2100 - BED

"WHAT IS FOOD TO ONE MAN MAY BE FIERCE POISON TO OTHERS.”

Lucretius


DAY FOUR

Yogurt soaked cereal – 2 cups of porridge oats, 1 small pot of natural yogurt, 1 apple, 1 handful of raisins. (Prepare the night before, Method – add oats, yogurt and raisins to a bow. Grate apple into mixture, stir together, leave in fridge overnight, eat with a spoon of low fat honey)

0700 - 0900

Tuna Mix – ¼ packet of cottage cheese , 3 cans of tuna in brine, 2 spring onions and 1 sweet potato. Method – microwave sweet potato for 5 minutes or place in oven for 20 minutes. When cooked, cut open centre and place cottage cheese then the Tuna and sprinkle the spring onions.

1100 - 1300

Half a pot of Houmous, dip in 200 grams of chicken/turkey. Enjoy. 1600 - 1700

Stuffed Peppers – 500 gram of minced meat, 1 onion, 2 large red/yellow peppers, 2 handfuls of lettuce, spices to use pepper and paprika. Vinagrette – 2 garlic cloves finely chopped, 1 table spoon of olive oil, pinch of pepper. Method – Cut peppers in half length wise remove centre. Mix minced meat with spices, stuff meat into peppers. Cook in preheated oven for 15 minutes then serve with salad and vinagrette.

1900 - 2000

2 hours before sleep grab some turkey slices ½ litre of water then as always some green tea.

2100 - BED

“YOUR BODY IS A TEMPLE, BUT ONLY IF YOU TREAT IT AS ONE”

Astrid Alauda


DAY FIVE

Oat cereal – 2 cups of oat cereal, 1 handful of dried fruit, 1 handful of nuts and 2 cups of skimmed milk plus a green tea and ¾ litres of water.

0700 - 0900

Green Bean Mix – (This meal can be cooked in the evening and then it tastes just as good cold the next day for lunch).1 tin of green beans, 1 large sweet potato, 1 onion, 3 cloves of garlic, 1 lemon and 3 tomatoes. Method – chop peeled sweet potatoes, boil until soft. Steam green beans. Mix with chopped tomatoes, chopped onion and garlic add lemon and pepper.

1100 - 1300

6 dried pineapple pieces and 6 strawberries (estimation), 21 almonds and a low fat yogurt.

1600 - 1700

Chicken Stir Fry – 4 large chicken fillets , 2 carrots, 1 Chinese cabbage, 1 handful of bamboo shoots, 3 spring onions and lemon. Spices to use: sweet chilli sauce, pinch of low fat salt and pepper. Method – finely slice carrot, cut up cabbage, spring onions and garlic. Spray pan with olive oil fry above for 2 minutes. Add chopped chicken fillet and spices, fry for further 10 minutes. Separately grate carrot and add squeezes lemon juice serve with meal.

1900 - 2000

Time to refuel with some more lean protein, pick your choice chicken/turkey pitta wrap. Toast/grill the pita then use houmous to dip followed by ½ litre of water your green tea.

2100 - BED

“THE GREATEST WEALTH IS HEALTH”

Virgil


DAY SIX

Scrambled eggs and avocado toast – 2 eggs, ¼ cup of milk, 1 avocado and 2 slices of wholemeal bread. Method – scramble eggs, milk, salt in bowl. Then cook in pan/microwave for 3 minutes. Toast bread then spread avocado enjoy with ¾ litres of water and a green tea..

0700 - 0900

Lamb Kebab – 400 grams of minced lamb, 1 onion, 4 cloves of garlic, 1 handful of mint, 5 large tea spoons of wholemeal rice and 4 large table spoons of Greek yogurt. Spices to use – pinch of pepper and 2 pinches curry powder. Method – In a large bowl mix thoroughly mix minced meat, ½ of chopped mint, garlic, onions and spices. Roll meat into sausage like shapes, place on aluminium foil on oven tray. Bake for 15 minutes then mix Greek yogurt and ½ chopped mint and pepper separately. Serve in tortilla wrap with a generous dollop of yogurt sauce.

1100 - 1300

Help yourself to a kiwi and pear and re-fil with some water.. 1 large packet of Beef Jerky.

1600 - 1700

Roasted Salmon – 1 large Salmon fillet (400 grams worth), 1 lemon, handful of cherry tomatoes, handful of asparagus and spices pepper and paprika. Method – cut tomatoes in half, place salmon fillet in centre of tin foil add tomatoes, spices and squeezed lemon then fold foil like a parcel so there are no gaps. Steam asparagus and serve to enjoy. Finish with a plumb.

1900 - 2000

Have some half a pot of cottage cheese, a kiwi and a pear – good night .

2100 - BED

“ONE SHOULD EAT TO LIVE, NOT LIVE TO EAT.”

Moliere

HOW TO APPROACH YOUR ‘REST DAY’

After 6 days of hard work you are due a day of rest only you will know if you deserve this day J. Your day of REST is important if you have been craving a certain food by all means go and enjoy it. Building up a crave over a long period of time can potentially lead to a long period of binge eating which no one wants, so order what you must and put your feet up.

Here are a few things to think about : we highly recommend you enjoy your breakfast & Lunch fully, but when it comes to dinner try to curve off and eat more towards your JRF Health menu so you won’t end up sleeping on a heavy serving.

Try to keep your habit of 2 green tea’s 1 with breakfast and 1 before sleep along with your daily water consumption.

On the next page we have created an example of how you could approach your rest day, of course you don’t need to follow it but it is there to serve as a guide for you.

Lastly make sure you don’t feel guilty when you are eating, hopefully you will have pushed yourself all week and if that is the case this food is earned so enjoy it and get ready for tomorrow for it is a new day.

YOUR JRFHEALTH FOOD PLAN ‘REST DAY’

BREAKFAST 2 pieces of brown toast with scrambled egg on top sprinkled with pepper accompanied by a fresh glass of orange juice. LUNCH Home Made Burgers with a cucumber salad. SNACK Your favourite yogurt you like & your favourite sweet/candy bar. DINNER A 200 gram piece of Meat/Fish accompanied with a portion of vegetables. FOCUS AND DISCIPLINE

0700 – 0900

1100 – 1300

1600 – 1700

1900 - 2000

2100 - BED

“ONLY YOU WILL KNOW IF YOU REALLY HAVE EARNED THIS

DAY OF REST, IF THE ANSWER IS YES PUT YOUR FEET UP”

Josef Ramzi Faddoul

YOUR JRFHEALTH + FOOD PLAN

DAY ONE PART TWO

Red Pepper, Onion and Ham Omlette Make with 1 whole egg and 3 egg whites. 1tea spoon of Olive oil, one red pepper, two spring onions, few slices of thin ham, 25 grams of reduced-fat mature cheddar cheese and serve on whole meal toast.

0700 - 0900

Cottage Cheese and Tuna Stuffed Potato Microwave 2 sweet potatoes for 5-10 mins or place in the oven for 20-25 mins (cooked once a knife can easily pierce all the way through). Cut open and add 90g of Cottage Cheese and 2 or 3 cans of Tuna (185g each can in brine/water). Sprinkle with 2 chopped spring onions and serve.

1100 - 1300

A small bag of unsalted pretzels J .

1600 - 1700

Couscous with Pine Nuts and Almond Grill Add boiling water to about 80g of couscous... so that is is covered by about 2cm of water. Place a plate over the top of the bowl and leave until all water absorbed., then fluff the grains. Add 40g of raisins and chopped dried apricots, 1/4 finely chopped cucumber and 6-12 black olives. followed by a handful of lightly toasted almonds and pine nuts. Now stir with 2tbsp of extra virgin olive oil and lemon juice from a 1/4 lemon. Add a pinch of and you're ready to go... Add 150g of grilled chicken/fish of your choice.

1900 - 2000

It is now time to focus my friend.. 2100 - BED

“First we form habits, then they form us. Conquer your bad habits

or they will conquer you.”

Rob Gilbert


DAY TWO PART TWO

Scrambled Eggs and Avocado Toast 2 eggs, ¼ cup of milk, 1 avocado and 2 slices of whole meal bread. Method – scramble eggs, milk, salt in bowl. Then cook in pan/microwave for 3 minutes. Toast bread then spread avocado enjoy with ¾ litres of water and a green tea

0700 - 0900

Vietnamese Salad of Grilled Prawns and Papaya Take 10-12 large raw prawns and brush with a little virgin coconut oil/extra virgin olive oil and grill for 2-3 mins until they turn pink. Meanwhile whisk 1 tsp of rice wine vinegar, a sprinkling of sugar, 1/2 finely chopped red chilli, deseeded, a garlic clove, 1 tsp of Vietnamese fish sauce and 40ml of cold water in a bowl until the sugar dissolves. Add the prawn and stir until they are coated in the dressing. Add chopped mint, some papaya and cucumber and toss together.

1100 - 1300

A handful of dried figs will give you a pleasant energy boost 1600 - 1700

Carrot Time You will need one onion and potato, 200 grams of chopped carrots, one table spoon of ground coriander and vegetable oil, 500 ml vegetable stock and a handful of coriander. The way to make is simple - Heat the oil in a large pan, add the onion, then fry for 5 minutes until softened. Then stir in the potato and ground coriander, then cook for 1 min. Add the carrots and stock, bring to the boil, then reduce the heat. Cover and cook for and additional 20 minutes. Serve and enjoy.

1900 - 2000

Once you have the kitchen under control the physical will fall into place

2100 - BED

“The only discipline that lasts is self-discipline, master it and you will succeed in every path of life”

Emily Verelst


DAY THREE PART TWO

Granola Heaven You will need 175 grams of mixed nuts, 450 grams of rolled oats 50 grams of sesame seeds, 50 grams of sunflower seeds, 75 ml of sun flower oil low fat, 100 ml of honey and add half a packet of 170 gram packet of dried berries an cherries. (mix all ingredients together in a jug then stir and place on baking tray for 25 mins, once done add your fruit – this can be saved in the fridge, not to eat all at once).

0700 - 0900

Pita Burgers 500 grams of lean mince meat grill in the oven, then rather than bread and chips, you can grill a whole meal pita and serve with cooked pumpkin/ or brown rice your choice add two vegetables of your choice.

1100 - 1300

Enjoy a handful of blueberries and raspberries (can replace with any fruit you have at hand) .

1600 - 1700

Spicy Fish Stew Heat a little (teaspoon) virgin coconut oil/extra virgin olive oil and add a crushed ¼ garlic clove, a dash of paprika and ground cumin and cook for a 1-2 minutes. Add 30ml of water and 50g of canned chopped tomatoes and bring to the boil then turn down the heat a little. Add a little pepper and simmer for 5 minutes. Cut 200g of chicken breast into chunks and add to simmer until cooked through. Serve with a handful of roughly chopped coriander and wedge of lemon. .

1900 - 2000

"The groundwork of all happiness is health." James Leigh Hunt. 2100 - BED

“In order to change we must be sick and tired of being sick and

tired”

Fannie Lou Hamer


DAY FOUR PART TWO

Fresh Smoothie If your not feeling hungry at all choose this option J 300 ml pineapple juice, 150 ml of low fat yogurt, 1 ripe mango and 1 large banana. Cut Banana into slices, place into freezer for at least 2 hours or overnight if more convenient. Peel the mango and chop into medium sized pieces. Place into the blender, add the frozen banana, yogurt and pineapple juice. Blend it all up serve and enjoy.

0700 - 0900

Meatballs and Lentils 350 grams of lean beef or lamb your choice, 1 onion, 2 cloves of garlic, 2 carrots and 200 grams of green lentils. Spices – pepper and 2 girofle cloves. Begin by chopping garlic, onions and carrot then spray your large pan with olive and add the above and cook for 3 minutes. Now take minced meat and form balls and add them to the pan and cook for 5 minutes, then add lentils and spices with enough water to cover everything plus 3 cm. Now cook everything for 20 minutes add water as necessary.

1100 - 1300

Have some pumpkin/watermelon seeds and an apple/pear/banana

1600 - 1700

Polish Chicken Soup 3 large chicken legs 350 grams worth, 1 carrot, 1 onion 1 sweet potato and 1 vegetable stock cube. In a large pan add chicken legs, chopped carrot, potatoes and onion. Then add 750 ml of boiling water and stock cube. Cook for 30 minutes on simmer.

1900 - 2000

Drink some water have some chicken if you are super hungry then go get some rest..

2100 - BED

“Those who have no time for healthy eating will sooner or later

have to find time for illness”

Edward Stanley


DAY FIVE PART TWO

Scrambled Eggs and Smoked Salmon Beat 2 eggs with a tablespoon of skimmed milk and add a little black pepper. Add to pan and stir until almost set, then stir in 50-60g of smoked salmon until set and sprinkle with chopped chives. Serve on toasted whole meal bread.

0700 - 0900

Chicken Couscous 400 gram chicken fillet, 1 tomato, ¼ cucumber, 1 carrot and 75 grams of couscous. Vinaigrette – 1 table spoon olive oil, pepper, coriander seeds and ½ squeezed lemon. First wrap chicken in aluminium foil place in preheated oven – 180 degrees for 20 minutes. Chop cucumber, tomatoes and grate carrot place in salad bowl. Prepare couscous – for every 1 cup of couscous add 1 ½ cup of boiling water then seal container and leave for 10 minutes. Mix couscous with salad and sauce and serve with chicken fillet.

1100 - 1300

Have some raisins or apricots with a low fat yoghurt 1600 - 1700

Sweet Chilli Pasta 400 grams of turkey/chicken, 1 onion, 2 gloves of garlic, 1 can of chopped tomatoes, 1 handful of fresh/frozen peas and 200 grams of whole wheat pasta. Spices to use pepper, table spoon sugar. Start by cooking pasta as the packet guides you to J then chop your onions, garlic and chicken and fry then in pan with a dazzle of olive oil. Add chopped tomatoes, peas, spices and cook all for 15 minutes. Serve hot or cold.

1900 - 2000

What you do outside the limelight determines what you do in it.. 2100 - BED

“Life is not merely being alive, but being well.”

Marcus Valerius Martialis


DAY SIX PART TWO

Banana Smoothie 2 bananas, 1 cup of milk, ¼ cup of porridge oats and 2 spoons of honey. Mix up and serve, then have some porridge.

0700 - 0900

Lamb Chops and Bulgur Wheat 400 grams of lamb chops, 200 grams of medium bulgur wheat, 50 grams of tomato puree, 1 onion and 3 gloves of garlic. Spices – Herbes de provence, pepper and a tablespoon of brown sugar. Chop garlic and onions, add to pan and fry with olive oil and spices. Add lamb chops for 3 minutes each side, then add tomato puree and one and a half cup of water. In an oven dish place bulgur wheat mix with sauce and lamb and cover place in oven for 15 minutes. Serve with green salad.

1100 - 1300

Help yourself to a large handful of flaxseeds along with a pear. 1600 - 1700

Raisin Salad Wrap 1 lettuce, 2 boiled egg, handful of raisins, 1 apple and 1 wholemeal wrap. Vinaigrette – 1 teaspoon of mustard and pepper. Peel apple and finely slice, then boil egg separately for 6 minutes. In salad bowl add lettuce leaves, apple, raisins and boiled add. Mix in vinaigrette and serve in wrap.

1900 - 2000

By this day your body will be well on it’s way to appreciating it’s new lifestyle, Good night.

2100 - BED

“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong

and clear.”

Buddha

JRF SAYS:

You can now see the drastic change in amount of food that you will be eating Andrias. At first you may struggle to finish what is on your JRF menu don’t worry it is normal. The trick is whatever you can’t eat just pack it up into a portable container and do your best to eat it throughout the day. As time passes your training will increase and the harder you train the hungrier you will become, your body will be screaming at you for all that food soon J.

One thing that is essential is you must have at least 2-3 litres of water per day Andrias. We really do recommend that you use the JRF Health Check-In Planner. It will help you keep track of your food intake and will encourage you to grade your days, this sort of self reflection will only lead to progress in the long run.

At times it will be easy to quit but is that really who you are? Always retain your reasons for doing this, the reasons you filled out the questionnaire, the reasons why you want to get into top shape, because at those times, when it is easy to quit, these will see you through

You have seen your new JRF food menu now it is time to check out what your workout schedule looks like Andrias. With your food menu please have an open mind, on paper you may not like the meal but please give them all a try if after trying you really don’t like a certain meal let your JRF rep know and they will find you a replacement J.

JRFHEALTH – WORKOUT BOOK

HILL BLASTER ONE

The ‘Hill Blaster’ – Welcome to your new home, If you can find a road/surface with a slight incline near your home great if not it doesn’t matter. Before hitting the slopes

please get loose and warm with a very slow 3 minute jog or 3 minutes of bouncing on the spot.

You then start at the bottom of the hill and sprint as hard and as fast as you can for

6-8 seconds (If you have no incline just add 5 seconds to your sprint).

Then you jog down to where you started, on your return journey really focus on your breathing, deep breaths. Your body is your temple we must look after it. Once you get to the start position you complete 10 JRF standing squats where you squat slowly on

your tip toes, then with no rest, 25 solid JRF calve raises.

Aim to complete 4 sets of hill blaster each time you head out. Once you’ve completed this 4 times you must go on a decent speed jog for 4 minutes (duration of 1 music

track). Run at 70% i.e. run hard.

This exercise only takes 25 minutes, it is unreal as its burns so much fat due to the high intensity of the stop and starts, hard work pays hard talk fades J. You must push

yourself, we can’t do that for you. Only you are out there on the road running excelling with every step you take. If some days you’re in a rush just get warm then

complete some hill blasts and leave the finishing jog.


SEA BLASTER ONE

Welcome to your new workout AKA the ‘Sea Blaster’. This workout will push you hard without straining your joints J.

This is how it works (based on a 50 metre length pool); you must complete 1 length of the pool with breast stroke, you turn swim

back and complete half a length with breast stroke. As soon as you cross the half-way mark on you return length, switch to front crawl

and explode as fast as you can to the end.

Once you touch the end, you must ‘tread’ water for 20 seconds (Try to keep your shoulders and head above water level for all 20

seconds).

Once complete take a 15 second break. This counts as 1 set. Your target is 12 sets. You can then build on this each week. Once

you’ve completed this, be sure to spend 5 minutes stretching out your muscles. S

Sometimes getting to the pool can be difficult so just aim for at

least two Sea Blasters per week, it will be worth the hassle.


PANTHER

The Panther workout will take your body to the limit and ask it to quit.. Will you?

The workout is designed to keep your muscles guessing at all times hence the constant change of direction and intensity J.

Panther consists of 5 separates exercises when you complete the

5 exercises back to back that counts as 1 set, your target is to complete 3 sets in total with a 1 minute break in between each set.

The time limit is 15 minutes please get yourself loose for 3 minutes

before you begin either through a small jog or 3 minutes of bouncing up and down in same spot.

Panther is filmed and is visible on the JRF Health forum so you

can watch the technique and master it.

Enjoy the sweat pouring down your forehead, release everything in you once you begin.


PUSH-UP BLASTER

Welcome to the Push-up Blaster. This workout is intense and is to be completed with minimal rest periods between each set.

Start by completing 10 push-ups and then walk forward one pace (about a

half a body length) on your hands and feet and immediately complete 9 push-ups. Again you walk forward another pace on your hands and feet

and then complete 8 push-ups…

You repeat this pattern all the way down to 1 push-up. This is your first set, take 1 minute rest and go again, but this time you will start on 9 push-ups

working your way down to 1 push-up. This is 2 sets.

You continue with this pattern, so the next set you will start on 8 push-ups working your way down. The fourth set will start on 7 push-ups and so on.

Aim for clean push-ups at all times never substitute your technique. B

By the time your done your arms and shoulders will feel like they are on fire, welcome the burn it is just a signal of progress.


ANTI-GRAVITY

The pull-up bar is a beautiful place because there is nowhere to hide, it is just you and the bar.

Here is the set up; spread your arms so they are wider than

shoulder width apart on the bar, overhand grip i.e. your palms are facing away from you.

Step 1, complete 5 controlled pull-ups then immediately complete 5 squats, then take 20 seconds to pause. Step 2, complete 4 pull-ups and 4 squats and then 20 seconds pause. Step 3, 3 pull-ups and 3

squats, then a 20 second pause…

Complete this pattern down to 1 pull-up and 1 squat, this counts as 1 full set. Aim to complete 3 full sets of this every time Anti-Gravity

is written in your program.


PUSH UPS + KNEE JUMPS

On top of your workouts you have your daily additional sets. Please don’t be disheartened if you cannot complete the full sets along with everything else in your program as once you get deep into

your program this will change.

50 daily decline push-ups (e.g. with your feet on a chair). It doesn’t matter how many sets it takes you throughout the day, just try your

best to complete the 50. You must also try to complete 25 JRF Knee Jumps every single day J

JRF SAYS:

Stretching -  Stretching is absolutely essential and is so often something that is neglected at the end of a training session

because people are: too tired or just don't understand the importance. We don’t want to bore you but stretching is something that goes hand in hand with all your JRF Health workouts.

-  When stretching remember it is not a warm-up activity, reason being you could injure your muscles stretching them when they are cold and you will also weaken the muscle fibres which will hinder your performance.

-  When stretching: each major muscle group should be stretched slowly and with control, holding each stretch for a minimum of 30 and up to 60 seconds.

-  Hold each stretch at the point of mild tension or tightness, not to the point of pain. If your muscle are particularly tight, this may be a little more uncomfortable during the first few times you stretch but as you venture through your journey you will see your flexibility enhance in front of your eyes.

-  It is so important to stretch after doing any physical activity. When muscles perform any exercise, they tighten and shorten as a result. Stretching them out helps to restore and improve their length.

-  If your stretches are causing you pain or you have sustained an injury and are not sure whether you can / should stretch, please contact Samantha Williams – JRF Health physio either via her Facebook account or email ([email protected]) she will always be happy to help you anyway that she can.

- 

JRF SAYS:

What you need to remember:

DO stretch daily (at least once a day but 2 -3 times if possible)

DO NOT stretch immediately BEFORE exercise, you must warm up for 5 minutes

DO stretch immediately AFTER exercise

Hold all stretched for a minimum of 30 seconds (& repeat 2 - 3 times each arm or leg etc)

DO consult Samantha Williams if you are not sure how to stretch a muscle group

- 

JRF SAYS:

Your body is like a house, building explosive lean muscle takes your time, preparation and dedication don’t join the crowd and quit because you can’t see

massive results after 4 weeks, be patient.

“TREAT THE PROGRAM WITH RESPECT ANDRIAS, AND THE

PROGRAM WILL TREAT YOU WITH RESPECT”

As Caesar Said, Let The Games Begin...

BEFORE SOME JRF HEALTH

AFTER SOME JRF HEALTH

VS ?Your path is set it is up to you to walk the distance…

YOUR JRFHEALTH WEEK ONE PLAN – Andrias Stage ONE

MONDAY HILL BLASTER ANTI GRAVITY

50 Decline Push-ups 25 JRF Knee Jumps

TUESDAY

PUSH-UP BLASTER PANTHER


WEDNESDAY SEA BLASTER ANTI GRAVITY


THURSDAY PUSH-UP BLASTER PANTHER


FRIDAY ANTI GRAVITY SEA BLASTER


SATURDAY PANTHER HILL BLASTER


SUNDAY Enjoy your day of rest Andrias you have earned it.


YOUR JRFHEALTH WEEK TWO PLAN – Andrias Stage ONE



TUESDAY



WEDNESDAY PUSH-UP BLASTER SEA BLASTER ANTI GRAVITY


THURSDAY PANTHER HILL BLASTER


FRIDAY ANTI GRAVITY PUSH-UP BLASTER




SUNDAY Rest day.


YOUR JRFHEALTH WEEK THREE PLAN – Andrias Stage ONE



TUESDAY



WEDNESDAY PUSH-UP BLASTER SEA BLASTER ANTI GRAVITY


THURSDAY PUSH-UP BLASTER PANTHER


FRIDAY ANTI GRAVITY PUSH-UP BLASTER SEA BLASTER




SUNDAY Feet up day.


YOUR JRFHEALTH WEEK FOUR PLAN – Andrias Stage ONE

MONDAY PUSH-UP BLASTER HILL BLASTER ANTI GRAVITY


TUESDAY



WEDNESDAY SEA BLASTER ANTI GRAVITY PUSH-UP BLASTER


THURSDAY PANTHER HILL BLASTER


FRIDAY ANTI GRAVITY PUSH-UP BLASTER SEA BLASTER


SATURDAY PANTHER HILL BLASTER PUSH-UP BLASTER


SUNDAY Chill day.


YOUR JRFHEALTH FOOD PROTEIN ATTACK CHANGE-UPS

Dear All of the following meals on the next slides are very healthy and great for you but they are not meals you should be repeating every single day . These additional meals are alternative meals, we would prefer you to stick as closely as you possibly can to your original food menu. However with this being said we understand that sometimes our taste buds would like a nice switch up in the kitchen, so on these days please feel free to add in one of the JRF alternative meals. In time your body will adjust to your JRF food menu and when that begins to happen you will soon see results in the mirror and you will find a sense of calm deep within. Enjoy the challenge and welcome to JRF Health if you ever have a question no matter what it is feel free to message any of the JRF Team. Josef Ramzi Faddoul


JRF Approved Soups: PEA AND MINT: What you need is a small potato peeled and sliced, a handful of spring onions, one garlic clove crushed, 400 ml of vegetable stock, 400 grams of peas, two table spoons of fresh mint, one table spoon of fresh lemon, 50 ml of buttermilk. To prepare - put the spring onions into a large pan with the potato, garlic and stock. Bring to the boil. Stir in the mint and lemon juice, then stir in half the buttermilk, sprinkle some pepper and taste. CARROT TIME– You will need one onion and potato, 200 grams of chopped carrots, one table spoon of ground coriander and vegetable oil, 500 ml vegetable stock and a handful of coriander. The way to make is simple - Heat the oil in a large pan, add the onion, then fry for 5 minutes until softened. Then stir in the potato and ground coriander, then cook for 1 min. Add the carrots and stock, bring to the boil, then reduce the heat. Cover and cook for and additional 20 minutes. Serve and enjoy. CARROT, LENTIL AND ORANGE– Grab the following one onion, one tablespoon of cumin seeds, 200 grams sliced carrots, 50 grams lentils, 150 ml of fresh orange juice, two tablespoons of low fat yogurt, some paprika spice and 300 ml of vegetable stock. To serve crush the seeds in a pestle, then fry for 2 minutes in a large pan until slightly browned. Then add the onion, carrots, lentils, orange juice, stock and seasoning, then bring to the boil. Cover and simmer for 30 minutes. J


Breakfast: Pepper, tomato and ham omelet. Make with 1 whole egg and 3 egg whites. 1 tea spoon of Olive oil, one red pepper, two spring onions, few slices of thin ham, 25 grams of reduced-fat mature cheddar cheese and serve on whole meal toast. Granola Heaven– You will need 175 grams of mixed nuts, 450 grams of rolled oats 50 grams of sesame seeds, 50 grams of sunflower seeds, 75 ml of sun flower oil low fat, 100 ml of honey and add half a packet of 170 gram packet of dried berries an cherries. (mix all ingredients together in a jug then stir and place on baking tray for 25 minutess, once done add your fruit.) Scrambled egg muffin – You can make it with two eggs, a few sundried tomatoes( or simply oven cook your tomatoes) then sprinkle basil for extra flavor, serve with muffins.

Lunch or Dinner : Fish Attack Select Shell fish/Salmon/Cod loin/ Tuna steak – wrap which ever fish you choose upon in tin foil, chop up some peppers, mushrooms and carrots then add some olive oil, add a tint of soy sauce and a table spoon of Piri Piri Spice. Then place in the oven for 25 minutes.

Pita Burgers – 500 grams of lean mince meat grill in the oven, then rather than bread and chips, you can grill a whole meal pita and serve with cooked pumpkin/ or brown rice your choice add two vegetables of your choice. Sweet Chicken – Grill yourself 400 grams of chicken, then oven cook two decent sized sweet potato’s. Serve with chopped coriander.

I Believe,

I believe I will make it work, I am prepared to be laughed at, to be judged,

I am prepared to be humiliated, to stand in the public eye, I am prepared to be hated,

Every fall I take makes me stronger, Every pain I feel makes me tougher,

I understand negativity and people that embrace it, I understand that some fear themselves and their own voices,

I will always maintain my dream and the purity of it, I know if I am inspired by love and not revenge I will not fail,

Revenge will only bring an empty short-term buzz, Love will light a candle that can never be put out,

I see clearly now failure is not what I fear, I fear the feeling of never trying and giving up because it was easy,

I fear the feeling of becoming one with the crowd Then doing what he said because he said it

I was raised better I know what awaits laziness, Laziness soon meets self doubt, which then meets disappointment,

This then meets self-regret, which then meets self-pity, Which sadly in the end meets bitterness and hate.

I will forever encourage self-discipline and self-belief, As I know true success can never be tasted without the two,

I will always stay honest, stay positive and stay loyal to the bigger picture, I will fall but I will rise and rise again,

Quitting is not an option and never was,

Josef

JRF PROTEIN ATTACK 1 FULL PROGRAM FREE

Documents

Transcript of JRF PROTEIN ATTACK 1 FULL PROGRAM FREE