2000 CALORIE RANGE | ISSUE NO. 1
YOUR GUIDE TO REACHING YOUR BODY GOALS THROUGH FOLLOWING A CALORIE CONCIOUS DIET
ABOUT
DEYZEL
INDUSTRIES
MY GOAL IS AND HAS ALWAYS BEEN
BY
JACKED ASF (GAIN MUSCLE).TIME TO
NOEL
DEYZEL
TO HELP AS MANY PEOPLE AS
POSSIBLE TO REALISE THEIR
ACHIEVABLE BODY GOALS OF
GETTING SIGNIFICANTLY RIPPED ASF,
(LOWER BODY FAT) OR GETTING
TRANSFORM YOUR BODY, BOOST
YOUR CONFIDENCE.
TIME TO BECOME AN ALPHA.
2000 CALORIE RANGE | ISSUE NO. 1
LET'S GET
STARTED
Now that you've calculated your macros and
have this meal plan there's a few things you
need to know!
WEIGH YOUR FOOD!
In order to get the absolute best results
you're going to have to weigh out every item
of food in this plan. You can't just "eyeball" it.
Every competitive bodybuilder out there
weighs out their food to the gram.
Invest in a good kitchen scale and start
weighing!
PREP TO SUCCEED
Take the time out to prepare your meals in
advance. This really ensures your success as
you have meals available and less chance of
eating junk.
I often will prepare enough meals for 3 days
by prepping meals every Wednesday night &
Sunday night. These meals can be kept in
the freezer if you want to prepare a full
weeks worth of food.
Always make sure your meals are with you or
available. If I'm going to be away from home
for the morning I take my morning &
afternoon meals with me incase. This
ensures you're never stuck without the
correct meal!
2000 CALORIE RANGE | ISSUE NO. 1
SKIP OUT ON THE BS
Often we do not account for the amount of
calories found in condiments and soda we
consume. You have to account for absolutely
everything that goes into your body.
If you do decide to use condiments, invest in
some low calorie options and keep them to
an absolute minimum. Oyster, soy, fresh
chili, and teriyaki sauce are some good
examples. See what you have in your local
supermarket and read the label!
With diet soda's I always do my best to keep
them at a minimum. Other great options are
various teas (home made tea) that can be
made into iced tea with a bit of stevia
sweetener.
CHEAT MEALS
if you're currently following my HyperMass
Training plan, On Sundays (leg days) you
may have a cheat meal.
But, you have to earn it! Only if you really
push yourself have your cheat meal. I
generally recommend avoiding food items
with excessive amounts of sugar.
Make sure this is also only ONE meal. Not the
entire day.
Even if you're using this plan on a bulk, I
always reccomend sticking to clean foods!
2000 CALORIE RANGE | ISSUE NO. 1
HOW TO MAKE YOUR FOOD
FLAVORFUL
Spices:
Spices are gods gift to bodybuilders.
Bursting with flavor and virtually no calories
per serving, it's a godsend.
Almost everyday I use the following spices
Turmeric, Paprika, Cayenne pepper, Cloves,
Nutmeg, Coriander seeds, Onion powder,
Garlic Powder, Cinnamon, Chili flakes, Black
pepper, White pepper, Curry powder,
Mustard powder, Cumin
The best thing to do is to experiment and
release your inner culinary genius!
Herbs:
Herbs are an equally good way to flavor your
foods, they're super fragrant and have other
health benefits.
I often use: Basil, Coriander (cilantro), Sage,
Dill, Parsley, Mint, Rosemary, Thyme, Fennel,
Chives, Bay Leaves and Oregano
2000 CALORIE RANGE | ISSUE NO. 1
MEAL 1
BY
NOEL
DEYZEL
Option 1
80g Oats (raw weight).
3 Egg Whites (large eggs)
1 Banana (medium sized)
1 tsp Cinnamon. (optional)
OR
Option 2
80g Oats. (raw weight)
1 Scoop Ryse Whey protein
1 Banana (medium sized)
1 tsp Cinnamon (optional)
optional low calorie sweetener .
Macros:
Macros:
Option 1
Option 2
Carbs: 76g
Carbs: 68g
Fat: 7g
Fat: 7g
Protein: 24g
Protein: 32g
Cals 457
Cals 458
2000 CALORIE RANGE | ISSUE NO. 1
MEAL 2
BY
NOEL
DEYZEL
100g Chicken Breast. (cooked)
Macros:
100g White Jasmine rice/Basmati Rice (cooked)
Carbs: 43g
100g Broccoli (steamed)
Fat: 7g
1/4 Onion (cooked in with chicken)
Garlic Powder/ raw crushed (optional)
Spices of Choice (optional)
15 ml Soya Sauce (optional)
2000 CALORIE RANGE | ISSUE NO. 1
Protein: 35g
Cals: 384
MEAL 3
BY
NOEL
DEYZEL
120g Chicken Breast/ 120g Turkey Breast.
100g Sweet Potato/100g yams.
80g Greens of choice (steamed)
(broccoli, spinach, green beans)
1/4 Onion (Cooked in with meat)
Paprika or spices of choice
Macros:
Carbs: 25g
Fat: 8g (chicken) 3g (turkey)
Protein: 33g
Cals: 261
2000 CALORIE RANGE | ISSUE NO. 1
PROUDLY
TEAM RYSE
Proud to announce my association with RYSE
Supplements.
Ive been approached by a few brands but wanted
to make sure I was aligned with the best brand
pioneering the way in product development and
quality supplementation.
I only want to use and recommend to my people
the best quality products to achieve their desired
results.
Visit www.rysesupps.com website and save 15% on
your order or in the checkout enter code "NOEL".
2000 CALORIE RANGE | ISSUE NO. 1
WORKOUT MEALS
BY
NOEL
DEYZEL
Pre workout meal:
Macros:
40g oats (Raw weight)
Carbs: 53g
1 Scoop Ryse Whey Protein.
Fat: 6g
1 Banana (medium sized)
Protein: 32g
(can be blended to make pancakes)
Cals: 401
Post workout shake:
Macros:
1 Scoop Ryse Whey Protein
Carbs: 56g
1 Serving Dextrose (30g)
Fat: 3g
1/2 Banana (medium sized)
Protein: 26g
(blended together)
Cals: 365
2000 CALORIE RANGE | ISSUE NO. 1
PRE BED MEAL
BY
NOEL
DEYZEL
40g Chicken Breast.
Macros:
1 White Rice Cake (9G)
Carbs: 11g
20G Low Fat Cottage Cheese.
Fat: 1g
5g Chia Seeds
Protein: 17g
Calories: 129
2000 CALORIE RANGE | ISSUE NO. 1
FULL DAY'S MACROS
PROTEIN: 171g
CARBS: 259g
FATS: 30g
CALORIES: 1998
2000 CALORIE RANGE | ISSUE NO. 1
SHOPPING LIST
PROTEINS
Chicken Breast
Turkey Breast
Lean Beef Mince
Eggs
Fat Free Cottage Cheese
Ryse Whey Protein
CARBS
White Rice Cakes
Basmati/Jasmine Rice
Sweet Potato
Rolled Or Steel Cut Oats
Dextrose
FRUITS/VEGETABLES
Bananas
Broccoli (fresh or frozen)
Spinach
Green Beans (Fresh or Frozen)
Onion
OTHER ITEMS
Soya Sauce
Cinnamon
Paprika
Low Calorie Sweetener
Chia Seeds
2000 CALORIE RANGE | ISSUE NO. 1
FINAL VERDICT
This meal plan will set you on the right path, to achieving
your goals! Your consistency is what matters throughout!
Prep your meals, train hard and find new exciting ways to
prepare your meals to make it more enjoyable for yourself!
If you do decide to adapt these meals, ensure that you
account for your adaptations in your macros!
Enjoy the food & I look forward to seeing your results!
2000
CALORIE
RANGE
|
ISSUE
NO.
1