Total body health.

Dietary plan. A body growth recipe for lean mass gain.

By Gordon Warren.
Total body health is a combination of four aspects of good health notions mainly: diet, rest, study, physical exercises and a well-balanced social
life which include staying active in good shape and protruding good habits, morals and characters and spirit of discipline and self-control. This is
suitable for persons of age group from 12 to 40 years old.

Day of the week meal time Morning afternoon evening Food Supplement regulator

Sunday breakfast Lunch Dinner  Food supplement:

3 main meals and natural/pharmaceutical vitamins,
3 main heavy 2 eggs, 1 glass of Meat/fish/beans, Meat/fish/beans, minerals, iron,
snacks milk/juice with or vegetables/salads, vegetables/salads,  After taking a meal rest 10 to 15min
without tea/coffee, rice/nsima/glass of rice/nsima/glass of
before resuming work, later 2/3 hours
3 slices of juice/water, other juice/water, other
Morning; Breakfast bread/potatoes carbohydrate food e.g. carbohydrate food after taking a main meal, have 1/2 heavy
Afternoon; Lunch with butter/jam, a Pasta, Chapatti, sweat e.g. Pasta, Chapatti, snacks,
Night; dinner handful of nuts, 1 potato, cassava sweat potato,  Sweat dream snack 3/4 hrs. After
fruit. Saturated cassava/ fruit dinner- glass of milk/juice
sugars  Total water intake minimum 3 bottles of
500ml/ to 2.5liter per day
Monday  natural/pharmaceutical vitamins,
3 main meals and 3 2 eggs, 1 glass of Meat/fish/beans, Meat/fish/beans, minerals, iron,
main heavy snacks milk/juice with or vegetables/salads, vegetables/salads,  After taking a meal rest 10 to 15min
without tea/coffee, rice/nsima/glass of rice/nsima/glass of
3 slices of juice/water, other juice/water, other
before resuming work, later 2/3 hours
Morning; Breakfast bread/potatoes carbohydrate food e.g. carbohydrate food after taking a main meal, have 1/2 heavy
Afternoon; Lunch with butter/jam, a Pasta, Chapatti, sweat e.g. Pasta, Chapatti, snacks,
Night; dinner handful of nuts, 1 potato, cassava sweat potato, Sweat dream snack 3/4 hrs. After dinner
fruit. Saturated cassava & fruit  Sweat dream snack 3/4 hrs. After
sugars dinner- glass of milk/juice
Total water intake minimum 3 bottles of 500ml/
to 2.5liter per day

1
Tuesday  natural/pharmaceutical vitamins,
3 main meals and 3 2 eggs, 1 glass of Meat/fish/beans, Meat/fish/beans, minerals, iron,
main heavy snacks milk/juice with or vegetables/salads, vegetables/salads,  After taking a meal rest 10 to 15min
without tea/coffee, rice/nsima/glass of rice/nsima/glass of
3 slices of juice/water, other juice/water, other
before resuming work, later 2/3 hours
Morning; Breakfast bread/potatoes carbohydrate food e.g. carbohydrate food after taking a main meal, have 1/2 heavy
Afternoon; Lunch with butter/jam, a Pasta, Chapatti, sweat e.g. Pasta, Chapatti, snacks,
Night; dinner handful of nuts, 1 potato, cassava sweat potato, Sweat dream snack 3/4 hrs. After dinner.
fruit. Saturated cassava & fruit  Sweat dream snack 3/4 hrs. After
sugars dinner- glass of milk/juice
Total water intake minimum 3 bottles of 500ml/
to 2.5liter per day
Wednesday  natural/pharmaceutical vitamins,
3 main meals and 3 2 eggs, 1 glass of Meat/fish/beans, Meat/fish/beans, minerals, iron,
main heavy snacks milk/juice with or vegetables/salads, vegetables/salads,  After taking a meal rest 10 to 15min
without tea/coffee, rice/nsima/glass of rice/nsima/glass of
before resuming work, later 2/3 hours
3 slices of juice/water, other juice/water, other
Morning; Breakfast bread/potatoes carbohydrate food e.g. carbohydrate food after taking a main meal, have 1/2 heavy
Afternoon; Lunch with butter/jam, a Pasta, Chapatti, sweat e.g. Pasta, Chapatti, snacks,
Night; dinner handful of nuts, 1 potato, cassava sweat potato, Sweat dream snack 3/4 hrs. After dinner
fruit. Saturated cassava & fruit  Sweat dream snack 3/4 hrs. After
sugars dinner- glass of milk/juice
Total water intake minimum 3 bottles of 500ml/
to 2.5liter per day
Thursday  natural/pharmaceutical vitamins,
3 main meals and 3 2 eggs, 1 glass of Meat/fish/beans, Meat/fish/beans, minerals, iron,
main heavy snacks milk/juice with or vegetables/salads, vegetables/salads,  After taking a meal rest 10 to 15min
without tea/coffee, rice/nsima/glass of rice/nsima/glass of
3 slices of juice/water, other juice/water, other
before resuming work, later 2/3 hours
Morning; Breakfast bread/potatoes carbohydrate food e.g. carbohydrate food after taking a main meal, have 1/2 heavy
Afternoon; Lunch with butter/jam, a Pasta, Chapatti, sweat e.g. Pasta, Chapatti, snacks,
Night; dinner handful of nuts, 1 potato, cassava sweat potato, Sweat dream snack 3/4 hrs. After dinner
fruit. Saturated cassava & fruit  Sweat dream snack 3/4 hrs. After
sugars dinner- glass of milk/juice
Total water intake minimum 3 bottles of 500ml/
to 2.5liter per day

2
Friday  natural/pharmaceutical vitamins,
3 main meals and 3 2 eggs, 1 glass of Meat/fish/beans, Meat/fish/beans, minerals, iron,
main heavy snacks milk/juice with or vegetables/salads, vegetables/salads,  After taking a meal rest 10 to 15min
without tea/coffee, rice/nsima/glass of rice/nsima/glass of
3 slices of juice/water, other juice/water, other
before resuming work, later 2/3 hours
Morning; Breakfast bread/potatoes carbohydrate food e.g. carbohydrate food after taking a main meal, have 1/2 heavy
Afternoon; Lunch with butter/jam, a Pasta, Chapatti, sweat e.g. Pasta, Chapatti, snacks,
Night; dinner handful of nuts, 1 potato, cassava sweat potato, Sweat dream snack 3/4 hrs. After dinner
fruit. Saturated cassava & fruit  Sweat dream snack 3/4 hrs. After
sugars dinner- glass of milk/juice
Total water intake minimum 3 bottles of 500ml/
to 2.5liter per day
Saturday  natural/pharmaceutical vitamins,
3 main meals and 3 2 eggs, 1 glass of Meat/fish/beans, Meat/fish/beans, minerals, iron,
main heavy snacks milk/juice with or vegetables/salads, vegetables/salads,  After taking a meal rest 10 to 15min
without tea/coffee, rice/nsima/glass of rice/nsima/glass of
before resuming work, later 2/3 hours
3 slices of juice/water, other juice/water, other
Morning; Breakfast bread/potatoes carbohydrate food e.g. carbohydrate food after taking a main meal, have 1/2 heavy
Afternoon; Lunch with butter/jam, a Pasta, Chapatti, sweat e.g. Pasta, Chapatti, snacks,
Night; dinner handful of nuts, 1 potato, cassava sweat potato, Sweat dream snack 3/4 hrs. After dinner
fruit. Saturated cassava & fruit  Sweat dream snack 3/4 hrs. After
sugars dinner- glass of milk/juice
Total water intake minimum 3 bottles of 500ml/
to 2.5liter per day

The author is a PE teacher and personal fitness instructor. You can find him through this email address: gordonwarren88@yahoo.co.uk or
Facebook link: Gordon Warren. Cell contact: +265993835882. Please forward any comments to the shared links.
Adopted from THE FOUR PILLARS OF LIFE- by Gordon warren.