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3 Months to a New You v3

3 Months to a New You v3

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Published by: mandyaquarius on Oct 04, 2010
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07/05/2013

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Sections

  • Disclaimer
  • Preface
  • The Simple Truth
  • The Gyroscope
  • What the heck is a gyroscope?
  • Once the foundation is in place…
  • Cardio
  • Weight Lifting
  • Getting Started
  • Some Basics
  • Workout Schedule
  • The Newbie Routine
  • The “Newbie Plus” Routine
  • The Exercises
  • Older Trainees
  • Building Inner Strength
  • How To Eat
  • What to eat
  • What to buy
  • Making the Change
  • Grocery Lists
  • Meal Plan
  • Closing Words
  • Take a Continuing Action – More Resources
  • Appendix A: Breakfasts
  • Breakfast Ingredients Needed
  • Breakfast Meals

WORLD FITNESS NETWORK

TM

WLEDGEMENTS

Disclaimer................................................................................................................................................. 1 Preface ....................................................................................................................................................... 2 The Simple Truth ................................................................................................................................... 5 The Gyroscope......................................................................................................................................... 9 What the heck is a gyroscope? ..................................................................................................................... 9 Once the foundation is in place… .............................................................................................................. 10 Cardio ...................................................................................................................................................... 12 Weight Lifting ....................................................................................................................................... 14 Getting Started ................................................................................................................................................. 17 Some Basics ....................................................................................................................................................... 18 Workout Schedule .............................................................................................................................. 23 The Newbie Routine....................................................................................................................................... 24 The “Newbie Plus” Routine ......................................................................................................................... 26 The Exercises .................................................................................................................................................... 27 Older Trainees .................................................................................................................................................. 28 Building Inner Strength ................................................................................................................................ 28 How To Eat ............................................................................................................................................. 31 What to eat ......................................................................................................................................................... 34 What to buy ....................................................................................................................................................... 35 Making the Change ......................................................................................................................................... 41 Grocery Lists ..................................................................................................................................................... 42 Meal Plan ................................................................................................................................................ 47 Closing Words....................................................................................................................................... 63 Take a Continuing Action – More Resources ....................................................................................... 64 Appendix A: Breakfasts .................................................................................................................... 66 Breakfast Ingredients Needed ................................................................................................................... 67 Breakfast Meals ................................................................................................................................................ 68

Table of Contents

Written by Jason, edited by Darrin

Disclaimer

This e-book is not meant to replace sound medical advice. If you have any questions or doubts whatsoever about your physical health, please consult a physician before beginning any exercise routine. Everything contained in this e-book assumes that you are healthy enough to exercise. It is your responsibility to make sure that you are able to handle physical activity and to use proper form with each exercise to avoid injury. Exercising carelessly can be dangerous. That’s what this e-book is written for, to help you get in shape and minimize the possibility of any injuries. If you respect your physical abilities and boundaries, learn correct form, and keep your head on straight, you’ll do just fine and should have no reason to worry. Further, this program works for people who truly have a motivation and will to succeed. If you’re willing to apply yourself and dedicate to doing some simple things that might be hard at first, you will see tremendous results with this program. If you make the commitment and stick to it, then the upcoming 90 days can be an amazing and life changing experience for you.

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Shoot for an A. and analyze every bit of food you put in your mouth. Ok.for now. Preface There’s nothing wrong with trying to be perfect up to a point. If you were already perfect. you wouldn’t need to read this e-book because you would already have the perfect body. This e-book isn’t meant to be perfect. then more power to you. If your current diet and exercise routine gets a grade of a “C”. In fact. I’m going to purposely try to not be perfect. The more effort you put into something. There are a lot of places out there that will try to teach you the perfect way of doing things. measure every ounce of milk you drink. the less you get out of the extra effort you put in. This is what we call the law of diminishing returns. After all. The purpose of this e-book is to help you go that first 80% of the way there. let’s start off with a moment of honesty. How far you decide to go will be a personal decision for you to make. then that is the best way to go. You will find that traveling the remaining 20% of the way to perfection can take just as much effort as the first 80% did. If you can find the time to do these kinds of things.The truth is that making some simple changes in your life will take you 80% or more of the distance to where you want to be. Page 2 of 68 . Nobody’s perfect. don’t try to jump to an A+ just yet. I’m going to making some recommendations that are simple and can be incorporated into the life of a normal human being who has responsibilities and a family. The truth is that making some simple changes in your life will take you 80% or more of the distance to where you want to be. But the problem is that most of us will never even start something that requires such a tremendous amount of attention to detail. if being a perfectionist makes you work harder at achieving your goals. You can find plenty of resources that will tell you how to count every calorie you eat.

how to do them. Page 3 of 68 . You would have to spend many hours researching how to exercise. and cardio. If you just follow the steps I give you and follow my exercise plan and food plan.You won’t want to eat the same foods forever. I’m giving you a full grocery list that matches the recipes you’ll be eating. you will see a very noticeable change within 3 months. You will have to invest the time to start learning what works best for you and how to adjust the cooking recommendations to fit you. add your own healthy recipes. and I’m even going to tell you everything you should eat over the next 3 months. What You Can Expect The point is that I’m taking away the initial hurdles to help you jump into a healthy life and change your body type. In addition. You might not like everything I tell you to cook and eat. exactly what exercises to do. However. Just make sure you follow the rules as you adjust it. making these changes will give you an incredible improvement in the way you look and feel. but just be sure to follow the rules set forth here. but you don’t have to. You can adjust your workout days or the recipes to fit your personal tastes if you would like. so if you get tired of eating something once every two weeks as this program recommends. I’m going to tell you how to workout. It gives you an easy diet to follow with weight training exercises that will work great for just about everybody out there. I’ll tell you later in the book where to go for more advanced information on food. you’d better be thinking about these during the next three months. I’m going to make this process as easy on you as it can possibly be. weight training. If you’re not currently eating healthy food or getting good exercise. I’m going to tell you exactly what steps you should take to get the 80% results you’re looking for. you would have to plan grocery lists and learn about what foods to eat… but I’m taking away all the difficult planning that’s needed for your initial transformation. Adjust it to meet your needs and your tastes. This program is a template that you can adjust.

worldfitnessnetwork.By making the world around you a better place. Your friends and family will notice the new look and energy you have.com to get a copy. Just helping yourself is a selfish thing to do. Page 4 of 68 .worldfitnessnetwork. so if you get tired of eating something once every two weeks as this program recommends. You won’t want to eat the same foods forever. That’s why this e-book is free – you should e-mail those around you and tell them to go to http://www. I am personally committed to helping you achieve your exercise and fitness goals. you should understand by experience how to cook good foods and get good exercise. You will also need to help those around you. you create a better environment for yourself and everybody else around you. and go to our web site to learn more about exercise so you can make a life-long commitment to your health. add your own healthy recipes. I wish you the best of luck in the upcoming 3 months. Follow the basic recommendations given in this e-book. and you can read more about staying in shape and using the gym at http://www. But you will have to learn and plan throughout this program so that these changes can stay with you for life. By the time you finish this three-month program. If you have received a copy of this e-book. This is just a solid beginning that you can use to reduce the difficult planning process that comes with getting in shape. e-mail it out to at least two of your friends or everybody on your e-mail list if you want to.com. You are free to make as many copies as you would like and give it to as many people as you wish as long as you do not change the content or alter its format in any way. you create a better environment for yourself and everybody else around you. By making the world around you a better place. The point is that you should give out more than you receive. There are a variety of places online that you can learn more about health and exercise for free.

The ‘lose weight fast’ or get ‘super ripped fast’ programs are trying to appeal to a natural desire that we all have inside of us. It’s sad that there’s so much hype surrounding these kinds of ideas. you’ll have to avoid giving your body the nutrients needed to stay alive… Does any of this sound familiar? Alright. What a sense of accomplishment you will feel when you realize that you don’t have to deal with those 10 pounds of fat. one of those diets where you can only eat walnuts every 4th day at 2:00 in the afternoon. and internal organs that you’ve lost! Whatever you do though. water. but taking drastic measures to change your body type isn’t the best way to go. so you want to get in shape? Build some muscle or lose fat fast? I have a great idea for you! You can go out and get started on one of those crazy fad programs or diets out there. Many diets that are popular these days will tell you that the secret to getting thin or building muscle is to take drastic measures or starve yourself to deprive your body of certain basic nutrients. so I was being a little sarcastic above. Page 5 of 68 . All you have to do is just be sure to not give your body the nutrients it needs to stay alive. you could go on one of those starvation diets for fat loss. You know. These diets and programs can give you a big change in a very short amount of time. You’ll eat nothing but meat and vegetables for the rest of your life. Think how happy you’ll be when you step onto the weight scale to see that your body withered away by 10 pounds. These work pretty great too.The Simple Truth Alright. Better yet. muscle. Or maybe you can start one of those diets that removes the entire base of the food pyramid right out of your diet and tells you to stop eating all grains.

The super diets and magical pills that are constantly popping up in the market do nothing more than try to tell you exactly what you want to hear. It’s your way. but not easy. Changing your body type does not come from a complicated solution that will make your life easy. being healthy is usually nothing more than following a number of simple solutions that are not always easy to do. our computers can do ever more things. As technology continues to advance.Changing your body type does not come from a complicated solution that will make your life easy. Somebody out there does all the technical work to find some wonderful product that solves our troubles. or machine that will make the whole process easy. and it’s everything you want and more. We want to hear about a complicated solution that makes being healthy very easy for us. It’s a pretty simple thing. You have to realize that getting in shape will be simple. For example. right away. You just put one foot in front of the other foot over and over until you’ve walked ten miles. That’s how everything else seems to work. Here is the truth: In the advanced world we live in. It’s as if they have some sort of newly discovered science to show us. It is the desire for instant gratification. It’s no wonder we are so ready to believe that someone will come along with an amazing solution that makes it easy for us to get in shape. we have grown accustomed to having other people solve all of our problems for us. think of going on a ten-mile hike. And that’s exactly how they present their “solutions” to us. special program. We are all just waiting for someone else to do all the work and present us with some sort of breakthrough. Page 6 of 68 . our televisions somehow become clearer. Instead. our cars get better. This is the first step.

It’s a biblical story with a great message. and do five back flips. this message has a great meaning. washed himself 7 times. you would have done it. he just asked you to do something really simple. It doesn’t matter if you’re religious or not. but instead sent the servant back with a message. Page 7 of 68 . The message was to just go to the nearby river and wash 7 times. Why wouldn’t you be even more ready to do a simple thing?’ The king realized that the servant was right. At each peak you’ll have to do a special chant. He went to the river. There is no special secret or great and marvelous thing that you have to do to look and feel good. Think about it. There was a great king named Naaman in the ancient world who contracted a serious disease. Now. but as you know. What he wanted to hear was something like ‘Go and stand on top of the 7 highest peaks in the country. This king decided that he would take a trip over to the house of a wise man who was considered to be a great prophet. the sport of bodybuilding was in full bloom in the 1970’s. Let me tell you a little story that represents each of us. There’s a big difference between simple and easy. So the king went away angry. and then he’d be cured. How could that possibly be complicated? Even a dog could do it. and dogs aren’t able to do complicated things. I share this because it applies so closely to our health as well. this isn’t what the great king wanted to hear. The wise man did not cure the king. and was cured of the disease. He wanted to be given some sort of spectacular instruction. We have to have open minds and be willing to do the simple things that can be hard to do. If he asked you to do some great thing. Then magical lightning will come out of heaven and you’ll be healed’. At some point his servant said to him ‘Hey. The king sent his servant in to the wise man’s house to speak with him and request a cure. burn some incense.There is no special secret or great and marvelous thing that you have to do to look and feel good. walking for ten miles probably takes a long time and isn’t an easy thing to do. It doesn’t get much more simple than that. there’s a great point to the story that relates to what I’m trying to tell you… Of course.

The methods for becoming strong. and even more if we’re talking about just being thin. and you’ll never look back. Let’s get started… But for some reason we are all still searching for a new and amazing answer that will solve all of our problems.Are you ready to learn about some simple things you can do that will change your life? If you can start incorporating some new habits into your daily routine. fit. muscular… and without the use of drugs. thin. you will be on the road to looking and feeling great. Women were able to achieve amazing bodies in that time period as well. Page 8 of 68 . They’ve all been around for at least 30-40 years.

It’s the same for every person regardless of whether you’re a man or a woman. if the top doesn’t reach or certain speed or if it slows down… the top… well. A gyroscope is an even more impressive toy to play with. It’s similar to a top. Cardiovascular fitness Getting into great shape and staying in shape for life will involve three basic elements. and the rest you give your body. The inputs that you give your body are what everything will rest on. but it is also can be a fun toy for kids. But it also includes the Page 9 of 68 . Part of the reason for this is the form and balance that is incorporated into a gyroscope. It has a perfect symmetry that helps to keep it balanced and moving. Maybe you had a top when you were a kid. I’d like you to think about a gyroscope. and without getting into the science of what makes a gyroscope special. Inputs: Healthy eating / rest / mental discipline 2. These 3 elements don’t change from person to person. We also need to have this balance in our lives if we are going to maintain our own form and symmetry. Of course. it topples. the water you drink. the top somehow balances on a point. The elements that you’ll need for an amazing body are: In order to properly envision each of these elements. The inputs are the things that you put in yourself. Once you get the top moving at a certain speed. Weight training 3. It’s like a spinning top in a way. I’ll just say that the gyroscope manages to stay balanced on a point even if the weight of the gyroscope isn’t directly over the point. This means the food you eat. What the heck is a gyroscope? I’m going to use this as a representation of your own physical fitness.The Gyroscope 1. A gyroscope is an instrument that can be used for a number of reasons.

You have cardio and weight training that you will have to pay attention to. got the right amount of rest. and provided the right mental inputs. It leans to the left because too much fat is being stored on your body. In fact. the books you read.thoughts you think. remember in the beginning of this book when I said we’ll focus on the first 80% of getting in shape? Well. You probably wouldn’t be overweight. These both require you to regularly be up and moving and giving your body plenty of exercise. Unless you are in your 20s. you will have the creativity to find the best approaches to eating and exercise. With the right outlook. no amount of weight training or cardio training will overcome a bad eating plan. Once the foundation is in place… This is what the “gyroscope” might look like for an overweight person. either weights or cardio might be slightly more important than the other. These are probably the most important of any of the factors you could possibly give your attention to. and the discipline to act on those approaches. the people you surround yourself with – the “mental” inputs. you can forget seeing any good results from your weight training or cardio. The results you get from exercise will be powered by your mental attitude and will hinge on your eating and rest. This is the foundation that the other factors are supported by. The other two factors are your exercises. In particular. just like the top or gyroscope has to keep moving to stay up. If this foundation isn’t in place. . Doing Page 10 of 68 Depending on your current body type and your goals. drank plenty of water. For example take a look at the picture to the left. within that 80% the most important thing is your mental attitude. If you ate all the rights foods in the right amounts. regularly eating junk food or at fast food restaurants will seriously hurt your foundation. then your body would be in decent shape.

So they need a slightly different emphasis on their training (and on their eating). you need more muscle. lifting weights will also help you to do this. you’ll need to lift weights to make sure that you’re not also losing muscle. A great place for more info on this is our website: http://www. Doing cardio is good for your heart and lungs.com . but an extremely skinny person might find their muscular growth can be hindered by too much cardio. But their gyroscope is imbalanced because the amount of muscle is too low. on the other hand.On the right hand side of the gyroscope.worldfitnessnetwork. You’ll have to make sure that you balance the cardio and weight training properly. An overweight person has different (but not completely different) needs than a very thin person has. The point is that you should tailor any program based on your personal needs. Skinny guys should check out programs dedicated to helping skinny guys pack on muscle. As you lose your fat through good eating habits and cardio. Page 11 of 68 . might not need as much cardio to keep fat levels in check. Know your needs and adjust accordingly. And as you’ll learn. cardio will help you to lower your body fat and keep it in check. The thin person.

Some people love to either swim or do the rowing machine. you would go for about 1 minute at 90% or more of your maximum intensity. it’s thirty minutes of weight training. after a good 5 minute warm up. when you do your cardio isn’t as important as the fact that you are doing your cardio.Cardio You can choose between running outdoors (or on a treadmill). pedaling on an exercise bike. or the elliptical machine. 30 minutes cardio. it should be what you enjoy the most and is safest for you. Whatever option you choose. The more advanced you get. But for now. For a beginner. so choose your cardio method with your personal needs in mind. Page 12 of 68 . you do several intervals of high intensity cardio. at least do something! HIIT – This stands for High Intensity Interval Training. Basically. and then bam! You’re outta there. Give this a try if you can handle it. Running has a higher amount of impact and might not be the best option for the knees and shins of heavier people. You can go out for a run. I enjoy using my whole body as I do cardio. So. go for a bike ride… and there are also a number of options available in most gyms. When you’re just getting started. Going into the gym 6 days a week isn’t for everybody though. There are a number of ways that you can go about getting your cardio in. the more you might to consider the timing of your cardio.

and you shouldn’t go higher than thirty. use a maintenance level of 20-30 minutes to keep lean as you build muscle. The advantage of doing HIIT is that it not only burns fat while you exercise. that is) for about 2 minutes before doing another minute of high intensity.com Page 13 of 68 . but it’s pretty much a matter of just getting out and doing it.20 minutes will work well for most people. and you shouldn’t go higher than thirty for HIIT. As a general rule of thumb. It’s important for your health. slow the pace down to a light jog or a walk (if you’re running. and if building muscle is your primary goal. The standard cardio level for this introductory program is to do 30 minutes of cardio 3 times per week. Need more info on balancing cardio with weight training? Visit http://www. If fat loss isn’t your initial goal.worldfitnessnetwork. 20 minutes will work well for most people. Repeat this cycle for several sets until you have been going for 20-30 minutes. There’s not a lot that needs to be said about cardio. After one minute of high intensity. non-HIIT cardio should be done for 30 minutes or up to 45 minutes for fat loss. but it continues to burn fat for a longer period of time after you finish. HIIT is something you’ll have to work your way up to. you’ll do just fine with regular cardio. Adjust that time to fit your needs.

your body needs some form of resistance training to be in good shape. you will lose them. Plus. Most people don’t want to become massively muscular. and for understandable reasons. . despite the fact that modern society emphasizes cardio and often useless “aerobics”. You might go from overweight to thin. We had to move on our feet. How much muscle you want to have is entirely up to you to decide. whatever. over 60. Centuries ago. but don’t confuse losing fat with having a better body. most “weight loss” programs achieve higher rates of pounds lost because people on those programs lose muscle as well as fat. Do you really want to lose muscle? Page 14 of 68 Losing fat isn’t enough to shape your body to look the way you’ve always wanted. skinny. Not only do we look much better with the right amount of muscle on our bodies. having a firm body always looks better than the skin-and-bones look. If you don’t use them. farm. our muscles were what helped us to survive. the design of our bodies has stayed the same. Regardless of what your goal is. young. Ever heard the phrase “use it or lose it”? This phrase is very true when applied to our muscles. For most people. but we also strengthen our joints and reduce the pains that come with a weak body. fat. Our bodies were designed for activities that use our muscles. middle-aged. You absolutely must have a resistance program in place. Our bodies require us to continue these actions of moving and lifting objects in order to function correctly. It’s true only up to a point. woman. lift heavy objects… but no matter how much the world around us has changed. they begin to decrease in size and wither away.Weight Lifting No matter what your preconceived notions might be. hunt. If we fail to use our muscles. That’s why we have to continually give the muscles in our bodies the attention they deserve. Man. it is even more important than cardio.

Women will not become big like man simply because they lack the testosterone that is necessary to make it happen. Some women seem to be afraid that lifting weights will make them big like a man. If you’re a woman. If you’re a man. Some lifts will require you to have a spotter. You can read more about why women won’t get big while weight lifting by clicking here. Women generally are suffering from all the pains of a lack of muscle on their bodies. Women need to take care of their muscles and shape their bodies every bit as much as men do. Our discussion of weight lifting will take up more space than our discussion of cardio. weight lifting might not come as quickly at first. you can call it toned. you won’t get there unless you put the time into building some strength. or keeping the pedals on the bike moving. You may have known how to run or ride a bike for most of your life. If you don’t have a spotter Page 15 of 68 . This is simply because lifting weights requires more depth of understanding. You will have to make sure that you are lifting the weights correctly and under complete control. The fear should not be of gaining some muscle. but not necessarily know how to do the bench press correctly. Learning proper form will be very important as you learn how to weight train.Having healthy muscles on your body is not only good for your health. No matter what you call it. Taking a well-rounded approach to physical health is not a guy thing. such as bending over or lifting moderately heavy items. This is not the case. you can call it ripped. Failure to keep control and form when you lift can lead to injuries. These pains range from back pain to lack of energy to difficulty doing everyday chores. but it helps you to look and feel spectacular. This is just as important for women as it is for men. It’s something that every person needs. While cardio might be as simple (but not easy) as putting one foot in front of the other.

You should be in complete control of what happens and how the weight moves.

where you exercise, you’ll be best off using alternate exercises that don’t require a spotter until you gain experience and understand your limits. For example, instead of doing the regular bench press, do the dumbbell bench press. Do your squats inside the safety racks, etc. You won’t be tackled like you would be in American football, kicked like you might in soccer, or twist your ankle on a bad landing like you might in basketball. And your chances of getting punched in the face are far less than they would be if you were playing hockey.

With that having been said, I’d like to point out the fact that weight lifting is generally a very safe sport. Even though it is a form of very high-intensity exercise, you body mostly stays in one place.

You should be in complete control of what happens and how the weight moves. Because of this fact, weight training is one of the safest forms of exercise that you can consider… as long as you understand how to exercise properly and stay within your limits. Pushing your limits is good, but there is a big difference between pushing your limits and stepping outside of your limits. Know the difference.

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If you are overweight and losing your fat is the greatest priority, then you have all the more reason to maintain your muscle as you try to lose fat.

The first step to weight training is to understand what your goal is. Are you trying to build muscle and achieve a strong, muscular look, or are you trying to slim down and achieve that toned look?

Getting Started

If you are trying to become large and muscular, lifting weights is obviously going to be very important. What might not be so obvious is the fact that you must still lift weights as you try to lose your body fat. I’ll tell you very honestly that building lots of muscle and losing lots of fat is difficult to do at once. It’s hard to have huge gains in both areas at the same time. You can, however, build a lot of muscle and lose some fat, or lose fat as quickly as possible while increasing your lean body mass. These are great goals.

This happens because having more muscle increases your metabolic rate. Your muscles burn fat over the long term, while cardio burns fat only at the moment. If you were to lose some of your muscle while you lose weight (and this is very common), you would eventually hit a sticking point where it begins to become more difficult to lose fat. This is the plateau that many people hit in their weight loss journey. Your body can simply stop responding to all the weight loss measures that you are taking if you’re not careful. When your muscle base becomes too small, your body simply loses its ability to continue burning fat effectively.

If you are overweight and losing your fat is the greatest priority, then you have all the more reason to maintain your muscle as you try to lose fat. This is because building muscle and losing fat are actually complementary. Having more muscle on your body helps you to keep the fat down.

You will have to be sure to eat enough food to give your muscles the fuel they need for exercise and for growth. We’ll talk more about the eating part later, but remember for now that getting in shape the right way will require some weight training, whether you’re trying to build muscle or lose fat.

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Let’s get into some of the details that you will need to know as you start learning how to lift weights. You probably already have some idea of the notion that your muscles need resistance to help them grow. You may have seen people doing pushups to make their chest stronger, or pull-ups to make their arms stronger. The idea is that you lift weights and temporarily weaken your muscles. They are given a bit of a “shock”, if you will. When you’re done with your workout, your muscles try to recover from the shock you’ve given them in the gym. It’s after your workout, when your muscles are recovering, that they will grow.

Some Basics

This is the time that the inputs for your muscles become so important. Your muscles need protein (and carbs) immediately after a workout. Large quantities of water are necessary throughout the day, and sleep is the time that your muscles experience the most growth. You’re beginning to understand why these inputs are the base in our gyroscope analogy. You can work out as much as you want, but if you don’t get the right amounts of rest, food, protein, and water, you won’t make any gains whatsoever.

You will essentially have worked so hard just to break down your muscles, only to stop them from recovering. If you give them the proper inputs to recover, your muscles will then be strengthened above the level they were at before- but nothing happens without these inputs.

Not sure what reps and sets are? Click here to read how workouts work. This will explain some of the basic terminology that you will need to know in order to understand this program.

Once your muscles recover, they will become slightly stronger than they were before. With time, you will be able to add a little bit more weight or do a few more reps on each exercise.

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Your muscles slowly progress as the resistance is increased. is Full Body Attack.Now that you know what reps and sets are. Page 19 of 68 . by switching routines every 10 to 14 weeks. This is how your muscles will grow. This is called resistance progression. which you can read about by clicking here. you should be able to increase the reps you do or the weight you are working with. An example routine to start on after your first three months from this book. For now. you should focus mostly on increasing either the weight you do or by doing one or two more reps on an exercise before increasing the weight. And after you have more experience. you will slowly increase the number of reps you do or the amount of weight you lift over time. Over time. by Darrin. There are actually many ways that you can increase resistance progression. you’ll want to periodize your program.

The next thing to understand is that your body has more than 600 different muscles. Page 20 of 68 . The muscle groups are as follows: Forearms Abdominals Quadriceps Deltoids Biceps Trapezius Deltoids Lats (Latissimus Dorsi) Triceps Buttocks Calves Spinal Erectors Lower Back / Hamstrings In order to see even progress from your workouts. you will have to make sure that you give each of these muscle groups the attention they deserve. This doesn’t mean that you will train each of the muscle groups equally. Your muscles weren’t all created equally. These muscles make up several large groups on your body.

you quickly discover that the two boards together are able to support more than 20 pounds without cracking. When you actually place the weight on top of the boards. the two boards together would be able to support 20 pounds of weight. and calls them The Big 7. It might be as much as 30 pounds. Some muscles are much larger and much stronger than others. or what I like to call YWWASWT exercises. Working several muscle groups together creates synergy. Let’s say we have a wooden board that is capable of supporting 10 pounds of weight before cracking. Because these exercises are so difficult and work so many muscle groups at a time. Your back and your legs are going to require a lot more of your time than your forearms are. however. and lower back erectors are heavily involved in this movement. but there’s more to it than that. In general. And while the picture above certainly shows a long list of muscles to keep track of. Your quadriceps. Let me give you a little example that will hopefully make sense. the good news is that you are going to be able to use exercises that take care of several muscle groups at a time. the more work it’s going to be able to handle. Darrin has a slightly different take. For example. Synergy basically means that the whole is greater than the sum of its parts. you get an incredible workout that you couldn’t get any other way. squats are probably the most intense lifting exercise you can do. Squats are intense because they work so many muscle groups at the same time. you get an incredible workout that you couldn’t get any other way. These exercises are called compound movements. Page 21 of 68 . Nearly all of the remaining muscles of your body are also secondarily involved. buttocks. Working more muscles at a single time is certainly more time efficient and gets you out of the gym faster. It makes sense that if you were to place a second wooden board on top of the first. the larger a muscle is.Because these exercises are so difficult and work so many muscle groups at a time. and therefore is one of the best exercises. hamstrings.

Click here to read more. If you feel that you are going to have trouble learning how to love exercise.You will develop your base of muscle more quickly than you ever could otherwise. lower back. they will love you back by giving you the body you’ve been looking for. This is similar to what happens when you work several muscle groups together. The exercises that isolate a single muscle group should not be taking up the bulk of your workouts. hamstrings. there is a little secret that will help you start to love exercising. Natural hormones will also be released throughout your body that enhance your physical abilities. Click here to read more about why you should focus on the compound movements. but it won’t be easy. This is why the The Big 7 exercises should be the core of your workouts. You will develop your base of muscle more quickly than you ever could otherwise. Yes. and if you can learn to love them and do them properly. Page 22 of 68 . you will actually love it. and buttocks separately. whether you are young or old. The compound movements truly are gold. The results that you get from doing squats are greater than if you were to train your quadriceps. male or female. Your metabolism will increase and you will speed up the fat burning process. I should warn you ahead of time that you will hate doing the heavy lifts like the squat and the deadlift until you can learn to love them. They are the ticket to transforming your body. Your body will increase its ability to produce muscle.

you will slowly add exercises and modify the newbie routine until it looks like the “newbie plus” routine. you should look into either the Full Body Attack program. or for more advanced lifters. Workout Schedule 1. after your first 3 months (or earlier if you have already been lifting before getting this book). and people who need to get in shape. to give you a firm template that you can adjust at your own pace. But this is not designed to be your be-all-end-all routine. If you are looking to really accelerate fat loss. This routine will help you to do the following: See results by training 3 times per week Avoid overtraining Customize the routine as necessary Let’s get into the workout routine that you will be doing for the next 3 months.This is the whole purpose of this exercise schedule. 3. 2. check out The 6x6x6 Routine. The “newbie plus” routine involves more exercises overall and uses exercises which are more intense than those in the newbie routine. It is for people who have never touched a dumbbell. you can try Fat Burn Furnace. Page 23 of 68 . Over the course of the coming three months or longer. to give you a firm template that you can adjust at your own pace. 4. Build a base of muscle and strength as quickly as possible Lose fat through an increased metabolism Learn proper technique on the most important exercises Transition smoothly into an more evolved routine 6. 5. In fact. 7. The newbie workout routine was designed to avoid being too intense for those who are new to the gym. This is the whole purpose of this exercise schedule.

This means you’ll do each workout 3 times in two weeks in the following pattern: 1/2/1 followed by 2/1/2 on the next week. and day 1 on Wednesday. Schedule: The only exceptions to this general rule are your calves and your abs. and Day 2 on Wednesday. The general rule for your exercises is that you should do 3 sets of 8-12 reps. you alternate and do day 2 on Monday and Friday. On the next week. you might warm up with 40 pound dumbbells and do 12 reps. followed again by a set or two of 6-8 reps at 60 pounds. “What a second.” you say. do a light warm-up of 12 reps to get started. however. Each working set should then have progressively more weight and less reps. Your calves should probably get 15 reps.Here is the newbie exercise routine: Day 1 Squats Romanian Deadlifts Dumbbell Shoulder Press Planks The Newbie Routine Day 2 Deadlifts Bench Press Bent Over Bar Rows Chin-ups or Lat Pulldowns For each muscle group. This routine starts by alternating between day 1 and day 2. do a light warm-up of 12 reps to get started. “This doesn’t seem like much. So. then back to 1/2/1… Sets & Reps: For each muscle group. All the muscle Page 24 of 68 . you would work day 1 on Monday and Friday. say 45 seconds for newbies. if you’re doing the dumbbell bench press. For example. followed by 8-10 reps at 50 pounds. while an exercise like planks involves time. This is generally the optimal range for stimulating growth in your muscles. but you may choose to go down to 6 reps on many of the heavier exercises.

stay at the same weight until your heavy set gets up to 8 reps or so. I want to make sure you stick with this and if you blast the hell out of your muscles and are too sore to get your butt to the gym every scheduled workout day. For the first time in your life. 5 sets of bench press. increase the weight a bit and drop the reps back down to 6 on your heaviest set. Once you’re able to do 2 more reps. then I’ve failed.magazines tell me to do 5 sets of curls. what about the weight to use? If you are able to do 12 reps on your heavy set. You’ll obviously need a little more recovery time after a set of deadlifts than you will after a set of calf raises. After a few weeks we’ll add some exercises.” If you’re barely getting 5-6 reps on your heaviest set. 5 sets of…” Ok. You are just starting out. keep the volume low and stick with it. Now. Don’t worry. meaning you go to the point where you can’t go another rep further. These should be difficult! As a newbie. you should be feeling a sense of accomplishment when you fail! Rest intervals: Try to allow approximately one minute’s rest between each set. Repeat after me: “I will follow this program and stick with it for the full 3 months. But for now. you should be taking your sets to near failure. you’re probably not lifting enough weight. relax. And you’ll fail too. Time required: Total weight lifting time for the beginner routine is approximately 30 Page 25 of 68 . This is not a rule for all exercises. remember? You’re still a newbie. just a guideline. You should feel tired at the end of your workout. And after a few months you can expand your program to something more advanced. and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights.

For most of you. that means you’ll have a total of 12 sets to do. You should feel tired at the end of your workout. But it’s ok to wait a few more weeks. this will be ready after the first month.) If you’re not careful with these two exercises. That’s not a lot to ask. your routine should begin to evolve into the following “newbie plus” routine. then you can’t add more exercises yet! As you do add exercises. right? Be very careful with squats and deadlifts. Day 1 Day 2 Squats Romanian Deadlifts Dumbbell Shoulder Press Dips Side Laterals Planks Deadlifts Bench Press Bent Over Bar Rows Lunges Chin-ups or Lat Pulldowns Standing Calf Raises The “Newbie Plus” Routine Page 26 of 68 . Since there are 4 total exercises.minutes. Remember that these exercises are very safe if you do them correctly. and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights. however. you can hurt your back and suffer other injuries. without missing a workout? Then you get to add exercises to your routine (if you feel like you have the energy and strength to do so). Start with a light weight and be sure to squat properly and do your deadlifts with perfect form. (See the links below. This assumes that you do 3 sets of each exercise with a one minute break in between. Have you worked out consistently for the past 4 weeks. But if you haven’t done 3 workouts a week for the past 4 weeks.

Bench Press 11. 8. The most important thing is that you just get it in. Cardio: As mentioned earlier in this program. Dips 14. 9. Incline DB Bench Press 13. If it fits best right after your workout.You can find complete explanations on each of these exercises by clicking on the following links: 1. 5. 6. then do the close grip bench press until you’re ready for dips. Dumbbell Bicep Curls If you can’t do 6-8 dips. 3. Close Grip Bench Press 12. Explanations on how to do each exercise (plus a few extras): Squats 2. Lat Pulldowns (Front Variation) 16. 7. Bent Over Bar Rows 15. It’s better for you to workout hard than to workout long – so get ready and go hard each time. Your “newbie plus” routine shouldn’t take much longer than 45 minutes each time you go to the gym. 4. do it right after your workout. cardio can be done at the time that fits your schedule the best. Page 27 of 68 . Lunges Romanian Deadlifts Standing Calf Raises Seated Calf Raises Dumbbell Shoulder Press Side Laterals Crunches Deadlifts The Exercises 10.

and start with a light weight and go at an easy pace that you can handle. developing stronger muscles. Bone density will increase for all people. you will find that you are being strengthened in more ways than just one. This inner strength is the most important type of strength that you will ever develop. As you grow and progress in strength. Contrary to what you might believe. I hope this helps make the case that even the elderly need some form of resistance training. you are training your soul to endure the challenges of life. joints. bones. run your last mile. As you press hard with your last set of squats. and resist foods that harm your body. but the greatest reward that you receive may be the strength you build within. They will find that their joints. will become stronger. and having greater physical endurance aren’t the best rewards of strength training. especially those with age. Building Inner Strength With every difficult exercise that you face. These are the physical outcomes. As your mind and discipline develop. including the wrists and knees. you are building the will and dedication to succeed in anything that you pursue.Strength training has been shown to be effective for older trainees as well. which are the most common reasons for being put in nursing homes. Page 28 of 68 . It is this strength that will flow through to every aspect of your life. Contact your doctor before beginning. Older Trainees This helps to prevent a decline in bone density that leads to frailty and bone fractures. you will find yourself more capable of accomplishing your goals in life. and helps to prevent sarcopenia (the loss of muscle mass as you age).

no human being would ever be able to rise higher than another. You will also notice that the title of this program is Three Months to a New You. Remember the analogy of the gyroscope that we talked about earlier? Your weight training and cardio are supported by the inputs you give your body. That is why I believe that the word “bodybuilding” so poorly describes the act of strengthening your muscles. While those around you might choose to spend another hour watching their favorite program on TV. This is because the mental. The body cannot be strengthened without the mind. Thus the process of transforming your body becomes every bit as much a personal journey as it is a physical one. You need to eat properly. And it’s these challenges that we need to learn to embrace in life if we are to fulfill our potential. drink lots of water and get the right amounts of rest. The health of each aspect of your life is dependent on the health of the others. The second title would be a gross understatement about what you should accomplish in the next 3 months. When you pick up the weights in the gym. and spiritual elements are inseparably connected. you will be choosing to create a stronger person within. Page 29 of 68 . The word bodybuilding only tells half of the story of what is achieved. You are creating a new you. The outstanding body that you develop is only an outward display of the inner strength that you have created. Notice that I did not call it Three Months to a New Body. Without these types of challenges in life. remember that you are strengthening so much more than your muscles.The body cannot be strengthened without the mind. Other inputs into your body are the thoughts you put into your brain. Character is built just as strongly as the body is as we press ourselves to achieve new levels of physical accomplishment. physical.

You can learn more about how to give your muscles the right amount of rest by clicking here. And your muscles will generally need days of rest after a workout before you work the same muscle group again. it doesn’t take a terribly intelligent person to figure out how to drink water or how to fall asleep. Page 30 of 68 . While cooking good and healthy food can be harder. You might find that you need a little extra sleep once you start working out regularly. That doesn’t make it any less important. Getting enough rest is also a top priority. Most of us can handle that part. so I’m not going to spend a lot of time on it here. You’ll want to keep a steady a flow of water coming into your body throughout the day. Eight hours of sleep is standard for most people but the key is to listen to your body. That’s what we’re going to discuss next. You can read about a few tips that will help you hydrate your body by clicking here. These factors are absolutely necessary. They grow outside the gym. you will probably need a little bit more help figuring out what types of food to eat and how to make these foods. But if you’re like most people. Getting enough rest and drinking lots of water are things that I’m just going to assume you already know how to do. getting your rest and water are extremely easy to do as long as you can make sure that you’re getting the right amounts at the right times. Fortunately. getting your rest and water are extremely easy to do as long as you can make sure that you’re getting the right amounts at the right times. not in the gym.Fortunately.

It’s not obvious for everybody. not eating enough food can make you fat. One of the best books on this topic is Tom Venuto’s Burn The Fat. it looks like this is all the food I’m going to get for I while. While I’ll give you some insight here. then it’s a good thing. This kind of thinking is surprisingly common. The importance of eating should be an extremely obvious thing. your body starts to learn that it’s not going to get all the nourishment that it needs. But you’re probably not going for days and days without food. Certainly. our bodies are smarter than we are. Instead. Feed The Muscle. Giving your body the right amount of food is what keeps you in shape and helps prevent you from getting fat. people who endure extreme starvation become very unhealthily thin. If that statement sounds obvious to the point of stupidity. And that’s exactly what your body does. Your body basically says ‘Hey. I’d like to take a moment to dispel these types of myths. You may have encountered people throughout your life who believe that the secret to getting in shape or looking good is to cut back the food you eat and ignore the hunger pains until you lose weight. your body starts to learn that it’s not going to get all the nourishment that it needs. Think about it for a moment. The point is that your body is smarter than you might think. I’d better save up as much as I can’. You can order it here. it saves it as fat. If you only eat small amounts of food or skip meals. Many times.and please don’t go through extreme starvation to overcome this… we will be discussing better methods here. Tom devotes over 300 pages on the topic.. What would you do if you lived in place that Page 31 of 68 . you’re giving yourself just enough food so that your body can store it all away as fat . I’d like to take a moment to talk about the importance of eating. Yes. If you only eat small amounts of food or skip meals.How To Eat Before we get going too far on what to eat.

But you don’t want to lose muscle. you would take all the food you could get your hands on and store it all in your basement. If you’re eating all of your food within 25% of the day. Each day is 24 hours long. and the next time you eat is lunch at 12:00 the next day… then you will be going 18 hours without food on a daily basis. We talked earlier about how muscle burns fat even when it’s at rest and helps you to keep the fat off. You eat all the time but the junk food you eat does not nourish your body 1. you eventually reach the point where the survival instinct kicks in and you eat everything in sight.frequently experienced food shortages? If you knew that you weren’t going to be able to get food for a while. 3. then you consume all of your food within a 6 hour period. let’s say that your one of those people that always skips breakfast. If you eat dinner at around 6:00 pm each day. If it sees a food shortage coming. You are eating 100% of your food within 25% of the time. then your body will hang on to some of its fat and you’re going to lose some of your lean body mass (muscle) as your body burns that instead of fat. This will starve your body. So for example. you also have less muscle which means that your body is burning even less fat overall. Or maybe think of it this way. These factors combine and your body starts to burn less and less fat over Page 32 of 68 . but you if you eat only lunch and dinner. You’re not eating enough food overall Same thing happens with your body. Six hours is only 25% of the day. You’re skipping meals or eating one huge meal each day As this nasty process continues. So on top of the fact that your body has gone into starvation mode and is saving up for the regular famines. it takes all the food it can get and stores it in your body’s “basement” (use your imagination here). This starvation mode comes for three primary reasons: 2.

Your body does this on purpose… your stomach hates starvation. Five or six moderate meals a day is the answer. Click here to read more about how this happens and about how to speed up your metabolism. you have to give in and start eating again. At some point. All you do is make yourself fatter then when you started. As this nasty process continues. Your body does best when it is given a constant flow of nutrients instead of the up-anddown roller coaster that makes you fat. you eventually reach the point where the survival instinct kicks in and you eat everything in sight. you’ll need to eat frequently and in the right amounts.time. Your body and muscles both need proteins. the fat burning is so slow that you pack on all the weight you lost and then some. All of these facts combined should lead us to conclude that breakfast is a very important meal. your only option to keep losing weight is to starve yourself even more. But when you do. Start eating in the morning and you’ll find yourself hungry in the mornings. This is where the whole idea of eating six meals a day comes from. If you’re going to keep your muscle and avoid starvation mode. it’s only because you never eat in the morning. As your body burns less and less fat. your body is very smart and often adapts to the situations you put it in. If you are never hungry in the morning. and so it’s best to keep protein in your system throughout the day. The answer is to keep the right amount of muscle on your body. The hunger pain that you feel is merely your stomach sharing its displeasure with your brain. This is also necessary because your body does not store protein. This is what happens to people that can’t stay on their starvation diets forever. Page 33 of 68 . Click here to learn why you need protein every three hours. they gain all the weight back and more since their metabolism has slowed down. Five or six moderate meals a day is the answer. So let’s talk about something you can do long-term. Again.

These are not meant to be good for you. Some Asian cultures tend to have very low fat levels even though they eat lots of breakfast. What to eat Changing your body type will require a little bit of learning about what types of foods you should eat. and the Page 34 of 68 .. I lived over there for two years and have witnessed skinny little people who don’t exercise at all eat like this every day.it’s just an explanation that’s meant to take you most of the way to where you need to go. Meat. Their primary offering is convenience. you have to get the chicken from one place. When you go to the grocery store and you see a frozen dinner or microwavable food. remember what you are purchasing. A healthy pasta salad is nowhere to be found on the shelves of the supermarket. believe them. Eating breakfast and meals throughout the day is what keeps your metabolism moving so that you can burn fat efficiently. the people who live in Asia are living proof of this. but I’m going to simplify it as much as possible. That’s why it’s so hard for us to buy healthy food. First thing in the morning. these people eat a full meal. Probably the biggest reason that fast food restaurants do so well is because we simply don’t know what to cook or we don’t have the time. they eat carbs (rice) with most meals and don’t get fat. You must always remember that fast food restaurants are not actually in the business of selling you food per se. The most important thing to realize about preparing healthy food is that nutrition almost never comes in a box or put together. These are meant to be convenient. If you don’t believe me. the veggies from the produce section.Probably the biggest reason that fast food restaurants do so well is because we simply don’t know what to cook or we don’t have the time. and vegetables right out of bed – and yes. In fact. Instead. This subject can get very complicated. rice. This isn’t meant to be a full essay about food . not nutrition.

Buy brown rice or wild rice instead of white or instant rice. Page 35 of 68 . pasta from the shelves… you have to plan ahead and find the pieces throughout the store. Many of the best foods in most grocery stores are often around the edges of the grocery store. buy the whole grain pasta that is healthier and eat the correct portions. Be careful of the many wheat breads that are simply white bread with food coloring in them. A little bit here and there won’t kill you. avoid carbs that are white. The nutrition has been removed from these and they will help you to get fat. lean meats. Don’t ever buy junk food or sweets or soda. You might feel like a health freak by always trying to buy the foods that say ‘whole grain’. We are lucky that we can improve our health by just making a few adjustments to the types and amounts of food we eat. Resist these as much as possible.As a general rule. This is how you make healthy food. avoid carbs that are white. Instead. What to buy As a general rule. or anything made from sugar such as cookies and cakes should be avoided. The very moment that you start purchasing food for convenience is usually the moment that you stop purchasing nutrition. You will be offered these things at work and in social situations even if you never buy them. You don’t have to stop eating pasta because it’s a refined carbohydrate. and dairy products. but try to keep it down. You buy the healthy pieces from all over the grocery store and combine the healthy pieces into a healthy meal. These are the right ingredients to buy and put together to make healthy food. but this is actually a great thing. Anything made with white flour such as white bread and crackers. This is where you will find the fresh produce. Your best bet is to buy whole grain breads and pastas.

) with each meal.and I’m repeating myself on purpose here . Stay close to this rule as best as you can. But eat too much and you’ll build Page 36 of 68 . and adjust it only as needed to fit your needs. (Spoiler – the “truth” is that your diet is the main factor for getting lean enough to see your abs!) I’m going to give you a food schedule with a full grocery list of the foods you should buy. so I’ll just say that you should look for foods that are closest to the way they are naturally. The standard advice in the nutritional world is that a portion is usually going to be about the size of the palm of your hand or your clenched fist. Again . Feed The Muscle.. legumes. Eating too much healthy food will also make you fat. etc. you will get fat. fruits. carbohydrate. vegetables. beans. and vegetable together as often as possible. Watching your portions sizes is probably one of the most important factors to keeping your body on track.the typical meal will have 3 small portions that are each about the size of your palm. beans. In addition to Burn The Fat. etc. a great book that talks about how to choose the right foods in The Truth About Six Pack Abs. brown rice. You should use the next three months to learn more about good and bad foods. etc. grains. This book would become hundreds of pages long if I were to talk about all the types of food you should eat and why you should eat them. before human processing was involved. wholesome is derived from the word ‘whole’. nuts. you’ll want to consume a variety of meats. nuts. If you eat too much of anything. and whole foods will nourish and strengthen your body. In general. Try to get a portion of protein and complex carbohydrate (whole grain pasta. You should have a portion of protein. grains. your portions will be larger but you want to only have a slight excess of calories. A slight calorie surplus – combined with the right weight training program – will build muscle without adding much fat. and get a portion of vegetable with the majority of your meals. if you are trying to gain muscle. In fact. not a huge excess. Of course. you’ll want to consume a variety of meats. just cooking the meals you are given in this program and learning through example will give you a pretty good idea of how to eat. legumes. vegetables. seafood.In general. seafood. Remember. fruits.

muscle and fat. you should be eating six moderately sized meals a day. As we discussed earlier. You’ll eat half at perhaps 12:30. either in the morning or afternoon. you will like want to eat far more than you think you need to eat. Page 37 of 68 . I’m not going to include the fruit in your meal plan because you can choose your favorite fruit and because fruit requires no cooking. you won’t get fat. So for example. and if you eat the right kinds in the right amounts. You should also try to eat a piece of fruit or two each day. It’s better to have a protein shake than to skip a meal altogether. Contrary to what others will tell you. Burn The Fat. I’m going to have you cook three meals a day and divide each of these meals into halves. I am a realist and know perfectly well that you do not have time to be in the kitchen cooking all day long. so make a plan to do this. but the best solution is to eat real food the way your body was designed to eat it. Meal replacement shakes should not become half of your daily food intake. you certainly can cook six separate meals throughout the day. Feed The Muscle has all the guidance you need. You can easily buy the fruits you like and eat one or two a day. If you want to do things the perfect way. Again. but I’m going to try to give you a realistic alternative. and then eat the rest at 3:30. but helps you to improve your portion sizes and your meal times. Eating too many calories is what makes you fat. It’s better to have a protein shake than to skip a meal altogether. My realistic alternative is not to tell you to drink meal replacement shakes for 2-3 meals a day. This leaves you with the same amount of preparation as for three meals. Carbohydrates are included in this program because they are necessary for your body to get the energy it needs. your lunch that you cook should be big enough to cover 2 out of your six meals in a day. carbohydrates do not make you fat. You can use meal replacements and protein shakes from time to time as a matter of convenience and/or around your workouts. However. if you are really skinny. but the best solution is to eat real food the way your body was designed to eat it. cover it up. Your body needs carbohydrates (especially if you want to build muscle).

1.If you have a job.Breakfast 3. 12:15 pm. Again. By having a different protein source for your afternoon and evening meals.Dinner 2. 9:45 am. but it can work quite well. All it takes is a quick re-heat and you’re ready to go.) Since you’re eating six meals in a day. you’ll be able to give yourself more variety. This program is designed so that your dinner and lunch will use similar ingredients so that they are easier to cook together.Lunch 4. 7:00 am. get your mid-afternoon meal as a quick break. At dinner time. Just eating six meals a Page 38 of 68 . 3:00 pm. etc. your lunches and dinners may look something like this. It shouldn’t take much more than 10-15 minutes to get this meal in. you’ll cook enough food for your two evening meals and also prepare your lunch for the next day. your meal plan might look something like this: You don’t have to be 100% perfect when you’re doing this. 8:45 pm. You will prepare your food twice a day.for now and adjust this schedule as needed to fit your day. For example. You don’t have to be 100% perfect when you’re doing this. Shoot for an A. Shoot for an A.Dinner 6. 6:00 pm.Snack (piece of fruit w/ yogurt. and you’ll be able to cook lunches and dinners at the same time with similar ingredients.Lunch 5. Dinner Lunch Chicken Day 1 Day 1 Beef Chicken Salmon Day 2 Day 2 Salmon Turkey Day 3 Day 3 This helps you get your protein from multiple sources each day. in the morning and at night. this isn’t the “perfect” way of doing things.for now and adjust this schedule as needed to fit your day.

there’s no healthy way for you to undo the overeating you just did. When you do go out to a restaurant. If you’re overeating. start with the initial portion recommendations and see how your body responds after several weeks. Bring your food with you in a container.sometimes your needs will be more or less than a portion with each meal. Also remember that this is not an exact science . Eating Out – Cooking your own food is by far the best way to go. This could be all the change you need to make if you’ve been overeating. and you should do this for the majority of your meals. and you won’t have to force it. like ordering the chicken without the fatty sauce… These eating recommendations will help you avoid putting your body into a Stopping your meal earlier than you think you should is usually better for most people who are trying to lose fat. Since you are bringing your food with you each day. Eat more food than the recommended portions if you still feel hungry and if you’re having trouble growing. you can easily eat more if you’re still hungry 15 minutes later. reduce your carbs or total food intake by about 15% and then reevaluate in a few weeks… don’t reduce more than 20% at a time or you could send your body into the fat-saving survival mode. Divide up your lunches and dinners into two meals before you eat them so that you can be sure you’re eating the right amounts. If you need to.day is more important than eating at the exact time you have scheduled. and you won’t have to force it. And don’t be afraid to make special requests. Since restaurants tend to give you way more food than you should eat. Page 39 of 68 . just try to follow the rules and choose healthy foods to eat. however. If your primary goal is to lose fat while maintaining muscle through weight training. separate out your portions before you start eating and take the rest of the food home with you for another meal. Your stomach will tell you when you need more food. Your stomach will tell you when you need more food. Building muscle will require a calorie surplus. Try your best to never miss a meal.

you won’t lose a ton of weight. or lose up to 24 pounds of fat in 90 days. losing two pounds of fat per week is the most that you will be able to lose healthily. proper strength training. For most people out there. but to lose fat and build muscle.situation where it needs to store everything you eat as fat. well-proportioned meals. but no safe and durable program is going to undo years and years of poor diet and exercise in weeks. People who tell you higher numbers than this are putting you on programs that cause you to lose more than just fat. Don’t weigh yourself all the time because the weight scale lies. losing two pounds of fat per week is the most that you will be able to lose healthily. If you lose fat and replace it with heavier muscle. It is this combination of frequent. So stick with it! Page 40 of 68 . You’ll see great results by the end of this program. but you can gain 20 pounds of muscle (I’ve done it). the food you eat will be used to feed the muscles on your body. Both of these will make your fat loss stop at a point. Let me repeat: you need to accept the fact that two pounds is probably the most fat you can reasonably expect to lose in a week – unless you are terribly out of shape. Think about how long it took you to get fat – most likely it’s been years. Your goal is not just to lose weight or gain weight. most people can have amazing changes in their body type in just 90 days. Losing more than that usually means that you are losing lean body mass or sending your body into starvation mode. With that having been said. But then again. and cardio that will help you to achieve the body you desire. As you maintain your muscle levels through strength training. Losing 100 pounds will be a 1-year project. You might only lose 1 a week. Set your goals and aim high. These are significant changes that other people will notice. The muscles on your body will then help you to keep your fat levels low. do you really care how much you weigh if you look amazing and people’s heads are turning? For most people out there.

Food should be something that we enjoy. Also remember that your metabolism will have to go through an adjustment phase. your body is probably very used to your old lifestyle and will even go through withdrawals as you adjust . you will experience something similar to a withdrawal if you’re used to eating lots of sugar. Feel free to buy all fresh veggies and chop them if you prefer. etc. The best part is that you don’t have to worry about frozen foods going bad so fast. Making these adjustments in your life will be similar. but foods don’t lose their nutrition when they are frozen either. If you’re used to eating junk food and twinkies. Frozen foods aren’t as good as fresh foods. So frozen chicken breasts and frozen vegetables will be on the grocery list. Real food might feel heavy at first. Think of a rocket that is being blasted off into space. sauces. it will become much easier to maintain. but once you get up to speed. spices. These items will bring you some convenience with nutrition. It will be tough at first.yes. Making the Change Your first time buying groceries will be tough too. but your body will figure out how to adapt and start becoming healthier with time. Once the rocket has speed. Page 41 of 68 . salt & pepper. The eating recommendations aren’t meant to be perfect. but a little bit for flavor will help you to eat your sandwich.. You’ll probably be lost in the grocery store and your first purchase will cost much more money than usual since you are investing in things like oil. Getting the rocket off the ground and flying is what takes up 90% of the rocket’s fuel. Miracle Whip isn’t necessarily healthy. it’s easy to keep going and maintain that speed.Also remember that your metabolism will have to go through an adjustment phase.

Caution: If you don’t like to eat things like peas. You need vegetables with as many meals as possible. Your first week will be your biggest shopping week. tomatoes. broccoli. Just like paying your dues in the gym. You don’t have to eat only these things if you don’t want. If eating something every two weeks is too much. I recognize that a 250 pound man will need to Grocery Lists Page 42 of 68 . change this template to fit your needs.If you don’t like to eat things like peas. Don’t cut out all the vegetables because you don’t like them. Caution #2: These recipes weren’t meant to impress any master chefs. lettuce. lettuce. such as buying devices like vegetable choppers and the Foreman contact-cooking grill. Repeat the menu every two weeks for the next three months. throw in your own healthy recipes. broccoli. You’ll have to do this at some point. You’ll become faster with cooking over time as you learn to multi-task. or salmon… then you just plain don’t like to eat the food that your body needs to be healthy. tomatoes. I just put the frozen chicken breast in and within 10 minutes I have chicken to eat. So don’t freak out when you see the bill – it will be smaller in the remaining weeks. I find this to be very convenient. I also recommend other timesaving measures. If you don’t like something on the list. In the following grocery list. This program will give you two full weeks of lunches and dinners. These are designed for people who are pressed for time and who need some help with cooking delicious food that’s healthy. These contact grills usually do a great job of cooking frozen chicken breasts without having to thaw them. Learn to love the food that your body needs. or salmon… then you just plain don’t like to eat the food that your body needs to be healthy. You might prepare other foods and occasionally stir your vegetables as they fry… but it will get easier with time. you’ll have to pay your dues in the kitchen.

for example. Since you are dividing your dinners into two small meals that each have one portion.eat twice as much as a 125 pound woman. that means you’ll need to buy two portions of potato. I’ve told you how many meals it will be used for by placing it in parenthesis (1). This (1) tells you that you will cook potato one time for dinner. the first item on the list is a potato (1). see the appendix. If a certain item requires you to think about your portions. Note: For breakfasts. Here’s your grocery list for week 1: (1) Potato 2 Onions Mushrooms Romaine Lettuce Sprouts Broccoli 2-3 Green Bell Peppers Baby Carrots Salad Mix 1 Zucchini (1) Sweet Potato (3) Red Potato 1-2 Red Bell Peppers 1 Cucumber 2 Tomatoes (2) Turkey Sandwich Meat Frozen Shrimp Frozen Peas Frozen Chicken Breast Ground Beef (1) Fish Fillet (1) Turkey Breast (2) Lean Steak Whole Grain Penne Pasta Tortilla Chips Eggs Whole Wheat Tortillas Whole Grain Bread Colby Monterey Jack Cheese Canned Tuna Whole Grain Spaghetti Brown Rice Light Butter Page 43 of 68 . So.

local store discounts. Buying a large bottle of olive oil will cost more than a smaller bottle.Milk Spaghetti Sauce Gravy Honey Parmesan Cheese Ground Ginger Pesto Sauce Mustard Sweet Pickle Relish A1 Steak Sauce Lemon Juice Blackened Seasoning Soy Sauce Salt & Black Pepper Salsa Parsley Flakes Miracle Whip Ground Cumin The total cost for your first trip to the grocery store can run anywhere from $125-175 based on where you live. Cooking your own meals will be both cheaper and healthier than eating out every day. when you are reading this. Crushed Pine. and how much of each item you decide to buy.apple Kebab Skewer Sticks Minced Garlic Extra Virgin Olive Oil Italian Dressing Italian Stewed Tomatoes Sugar Before you have a heart attack. Like anything else that you get into. Page 44 of 68 . there will be some up-front costs. but you will get a better value. realize that you will not be spending this much money every week. Your average grocery bill will average somewhere around $40-50 a week after the first week. A large portion of your first grocery bill will go to sauces and other items that will last you a long time.

I purchased the Hamilton-Beach brand with adjustable heat settings. Olive Oil: This is more expensive than other oils. Page 45 of 68 . Make this investment for your health. The boil-in-a-bag version can save time.Romaine Lettuce: This lasts much longer in the refrigerator than regular lettuce. It cooks frozen chicken breasts. Here are a few quick shopping and cooking tips: Turkey Breast: Most grocery stores will carry some sort of turkey breast in the meat section. Contact Grill: Many of our recipes use a contact cooking grill like the George Foreman contact cooking grill. Brown Rice: Don’t buy the instant rice. Thaw in the microwave.especially on sandwiches. and I personally enjoy eating it more . It’s healthier. Ground Beef: You can buy the 5 pound size and freeze it in a plastic bag. Regular rice is also easy to cook. and salmon just great. beef.

onions. don’t let it get you down. it’s really just a matter of some small planning for your upcoming meals and keeping your main ingredients stocked. You’ll just be buying a few new items. ground beef. turkey sandwich meat. Just take a moment and look at the next week’s grocery list ahead of time and see what you need to re-stock. chicken. Eating healthy food becomes just as much of a habit as eating unhealthy food. tortillas. tomatoes. and then you’ll just have to make sure that you keep your stock up on the following items: all vegetables such as red & green peppers. You’ll crave the healthy foods that nourish your body . salad.it’s only a matter of time and adjustment. If this is your first time and you have to literally buy everything on the first grocery list. After you do it for a while. cheese. shrimp.Here’s your grocery list for week 2: (1) Fresh Green Beans (4) Stir Fry Steak Strips Chili Powder Black Beans (2) Salmon Whole Wheat Pita Bread Canned Corn Pretty simple this time around. Page 46 of 68 . and brown rice. lettuce. you might find that junk food has lost its appeal. but you’ll never look back. Once you get going.

Before you start preparing each meal. in the preheated oven for 15 minutes. Meal Plan Day 1 Dinner: Mexican Style Baked Fish Fish fillet Crushed corn chips 1 tablespoon honey 1/3 cup salsa Brown rice ½ tablespoon light butter 1/3 cup shredded cheese 1 cup baby carrots Preheat oven to 400 degrees F. then add a thin slice of butter to the top. Rinse fish fillets under cold water. be sure to take a moment and read the directions for dinner and the next day’s lunch. uncovered. Cover with clear wrap and microwave for 3 minutes. and you will save yourself the hassle of having to cook the same thing twice if you look ahead and cook with both meals in mind. and pat dry with a paper towel. Bake. Spray a baking dish with non-stick spray and place your fish fillets inside. see the appendix). Cook brown rice according to the instruction from the package. Top with crushed corn chips. Page 47 of 68 . Feel free to add your own healthy recipes as you would like. Many of these meals will use the same meat and similar ingredients. Place carrots in a microwave safe dish. Pour salsa over the top and sprinkle on shredded cheese. Pour on 1 tablespoon of honey and mix.Here are the recipes for your upcoming meal plans for lunches and dinners (for breakfasts. this is just to help you get a running start on eating clean and healthy food.

Cover the dish with clear wrap and microwave for 3 minutes on high. Preheat grill to medium-high. Pour the sauce into a plastic bag and add steak meat to the bag. well done. ground cumin. drained In a mixing bowl. and cook the steak on the grill to the desired level of doneness (medium. and mustard. You can toast the bread if you would like. ½ cup cucumber. etc. drained 1 teaspoon yellow mustard Day 2 Dinner: Steak with Sweet Potato and Broccoli Lean steak ½ teaspoon minced garlic Sweet potato 2 tablespoons A1 steak sauce Broccoli ½ teaspoon ground cumin Pre-heat the oven to 350 degrees. miracle whip. combine tuna. Page 48 of 68 . Rinse broccoli and place it in a microwave safe dish. sweet pickle relish. Rinse your sweet potato and wrap it in foil. Refrigerate for one hour while potato is cooking. and add butter to the inside to help prevent it from absorbing moisture during storage. Pour 3 table spoons of water on the broccoli and sprinkle a little salt on for taste. and minced garlic.). crushed pineapple.Next Day’s Lunch: Tuna Sandwich 1 can tuna in water. Bake in the oven for one hour. peeled and chopped 2 tablespoons miracle whip 1 ½ tablespoons sweet pickle relish 1 tablespoon crushed pineapple. and go do something else until these are ready. Mix A1 Steak sauce. chopped cucumber. Place the tuna in the bread to complete your sandwich.

Repeat this 3 times or until all the cheese is melted. sliced 1 teaspoon minced garlic 1/8 teaspoon black pepper Cheese ¼ cup of onion. Enjoy with some salsa. Place the minced garlic and sliced beef into the pan and stir fry until the meat is cooked to desired doneness. then your meat and veggies you cooked earlier. Brush some spaghetti sauce onto the inside of the tortilla. spray some non-stick spray and place a tortilla directly onto the pan. Pour 1 teaspoon of olive oil into a pan and heat the oil on medium high for 2 minutes.Next Day’s Lunch: Steak Quesadilla Lean steak Spaghetti Sauce ¼ cup of bell pepper. ½ teaspoon salt 1 teaspoon olive oil In another pan. and bell peppers and continue to fry for 3 minutes. Add sliced mushrooms. Add 1/8 cup of grated cheese. Cook for 1 minute and then flip the quesadilla to heat the other side. sliced Slice your steak into strips. onion. Place some more cheese on top and fold the tortilla so that it closes. sliced Tortillas 3 mushrooms. Page 49 of 68 .

drained ½ cup frozen peas boiled Cheese 1/3 cup of chopped onion Salad Dressing Miracle whip Place two pots of hot water on the stove and put pasta in one and frozen peas in the other. You can eat the pasta on top of salad. The peas are done as soon as the water boils and leave the pasta until it’s fully cooked. Serve the pesto sauce on top of cooked pasta. sliced Cooked whole wheat pasta ½ cup pesto sauce 1 teaspoon olive oil 1 teaspoon salt Note: We traditionally think of a pasta dish as mostly pasta with small toppings. Add sliced mushrooms and stir for another 5 minutes. mix tuna with a light amount of miracle whip. and your portions of chicken into the pan. Add pesto sauce and stir again for 3 more minutes. and mushroom for correct portions. Cut thawed chicken into 1/2 inch chunks. Combine with the pasta. chicken.Day 3 Dinner: Pesto Chicken Pasta Chicken Breasts 1 tablespoon minced garlic ¼ teaspoon black pepper 8 mushrooms. pepper. It still tastes great with pesto sauce. or serve the salad separately with some dressing. and peas. Put minced garlic. Pour olive oil into a pan and heat on medium high for 2 minutes. Next Day’s Lunch: Tuna Pasta w/salad Whole-grain cooked pasta Salad 1 can tuna in water. start boiling your pasta noodles in a pot of water. chopped onion. you can use equal amounts of pasta. It doesn’t have to be this way. In the mean time. and grate some cheese over the top and sprinkle on some parsley. 1 Teaspoon dried parsley Page 50 of 68 . First off. Stir for 3 minutes. salt.

or even the bottom of a cup if you don’t have those. Make it happen.Day 4 Dinner: Turkey Dinner Turkey breast 1 tablespoon butter Salad Potatoes. electric mixer. Place a light layer of butter on each side to help keep the bread from becoming soggy overnight. Serve it with gravy (follow instructions on the gravy package). Add butter and milk to taste. Next Day’s Lunch: Turkey Sandwich Whole grain sandwich bread Tomato Mustard In a medium sized pot. then drain. Mash the potatoes with a masher. place the potatoes cut into quarters in water plus 1/4 teaspoon of salt. peeled and cut into quarters ¼ teaspoon salt 1 tablespoon milk Cook turkey according to the instruction in the bag. then season lightly with salt and black pepper. You already know how to build a sandwich. Page 51 of 68 . Gradually beat in the milk and butter until the potatoes have the right consistency. Cover and boil for 15 to 20 minutes or until potatoes are cooked through. Turkey breast meat Cheese Lettuce Miracle Whip Toast your bread first if you desire.

Pour the mixture over potatoes and sprinkle on some parmesan cheese. Shake to coat. Remove chicken from bag. and lemon juice. Uncover and bake an additional 15 minutes. salt.Day 5 Dinner: Broiled Italian Chicken Salad Chicken breast ¼ teaspoon salt ½ cup Italian dressing 1 tablespoon butter Red potatoes ½ teaspoon garlic 1 teaspoon lemon Pour Italian salad dressing and chicken halves into a resealable plastic bag. covered with foil. Next Day’s Lunch: Chicken Salad 2 portions of Italian style. discarding remaining marinade. and bake for 50 minutes or until chicken is cooked through and juices run clear. pepper. place salad onto a plate and then add your chopped chicken. sliced Corn chips 2 portions of salad Salsa Salad dressing Cook a piece of frozen chicken in your contact grill on a medium heat setting. In a bowl. or until golden brown. garlic. Preheat oven to 350 degrees F. When chicken is done. Page 52 of 68 . 1 teaspoon parmesan cheese 1/8 teaspoon pepper While chicken is cooking place potatoes into a baking dish. combine melted butter. Place chicken in a lightly greased baking dish. Refrigerate the bag for one hour or more. Cover the pan with foil and bake in the oven for 30 minutes. Serve with salad dressing and a side of chips and salsa.

Drain oil. and mushrooms. green peas. Add meat to the bag and set it aside for a moment. zucchini. Adjust portions as needed to ensure that you’re getting your proper amounts of vegetable and protein. begin cooking ground beef. Add 1/2 can of Italian stewed tomatoes and enough spaghetti sauce to fully cover the meat and vegetables. Fry the ground beef and all of the sauce it’s in together on medium high heat until the meat turns brown. Slice onions. Add chopped onion and green pepper as beef cooks. Cook for 5 minutes more while stirring.Day 6 Dinner: Beef Spaghetti Ground beef Onion Green Paper Whole grain spaghetti ½ can Italian stewed tomatoes Parmesan Cheese Spaghetti Sauce Place spaghetti noodles in boiling water. Add ½ tablespoon of olive oil and sliced vegetables. and the rest of the sauce to the pan. See day 2 above for description of how to cook broccoli. Fry until beef is fully browned. Day 6 Dinner: Ground Beef Stir Fry Ground beef 3 sliced mushrooms 1 tablespoon minced garlic ½ cup sliced onion 10 baby carrots 1 tablespoon sugar 1/8 teaspoon ground pepper 1/3 sliced zucchini Mix sauces together and place half of the sauce in a resealable plastic bag. Serve on top of your correct portion of whole wheat pasta. Cook brown rice according to the instructions in the package. As noodles boil. 3 tablespoons soy sauce 3 tablespoons green peas 1/8 teaspoon sugar 1/8 teaspoon salt Page 53 of 68 . carrots.

being sure to turn the skewers occasionally. Shake the bag to mix sauces and shrimp. ¼ cup Italian salad dressing 4 fresh mushrooms. cut into 1 inch pieces ¼ teaspoon black pepper 1 tablespoon minced garlic 2 tablespoons olive oil 1 teaspoon dried parsley 2 tablespoons light butter 1 teaspoon salt Wooden skewers Place 1/8 cup or more of Italian salad dressing and shrimp into a resealable bag. Stir it 5 minutes. Refrigerate the two bags for an hour or more if possible. and then place on top of cooked pasta. peeled 2 teaspoons lemon juice 8 sliced mushrooms Next Day’s Lunch: Kebab and Rice First. Pour olive oil and butter into a frying pan.Day 7 Dinner: Shrimp Scampi Whole wheat penne pasta ½ cup sliced onion Raw shrimp. start boiling your pasta. Drain the bags and discard the marinade. cut into 1 inch pieces ½ red bell pepper. minced garlic. Add shrimp. Day 8 Page 54 of 68 . Place your shrimp and vegetables onto wooden skewers in an alternating pattern. Add sliced onion and mushrooms to the pan. Finish by sprinkling parsley on the top. cut into 1 inch pieces Brown rice ½ cup onion. pepper. Stir it for 2 minutes. Heat on medium high for 2 minutes. cut in halves Jumbo shrimp ½ green bell pepper. and lemon juice to the pan. Place salad dressing and chopped vegetables in another bag and shake. salt. Grill the kebabs for 6 minutes or until shrimp turns pink.

Page 55 of 68 . Heat a whole-wheat tortilla for 15-20 seconds in a microwave. Drain the meat and beans. Next Day’s Lunch: Nachos Low sodium corn chips Tomato Black beans Grated cheese Ground beef Salsa Keep your chips separate until you’re ready to build your nachos. Melt the cheese in a microwave when you’re ready to eat.Dinner: Tacos Whole wheat tortilla Tomato Salsa Ground beef Lettuce Black beans Grated cheese Quickly chop up some tomato pieces. then enjoy with some salsa. lettuce. Build your taco or burrito and serve with salsa inside. As the beans heat. Cook enough of everything to cover tomorrow’s lunch. The chips will go soggy if you place them together with the toppings overnight. place ground beef directly in a pan and heat on medium-high until the meat turns brown. Place black beans in a pot and heat with the burner at medium. and grate some cheese.

then cut them into 10 inch pieces.Day 9 Dinner: Chicken Pita Chicken breast 1 tablespoon lemon juice 2 tablespoons blackened seasoning Pita bread 1 teaspoon salt ½ small cucumber Sprinkle lemon juice on top of the chicken breasts. sauce mix. Chop the eggs together. 1 tablespoon miracle whip 1 tablespoon mustard 1 lettuce leaf 1 teaspoon minced garlic 1/3 cup miracle whip Lettuce. miracle whip. mix miracle whip. and your correct portion of chicken. Cut the top off of the pita and fill with lettuce. While chicken is cooking. and minced garlic. peeled and chopped 1 teaspoon dried parsley ¼ cup red bell pepper. chopped bell pepper. set aside for 10 minutes. chopped cucumber. Toast the bread and place a light layer of butter on the inside to preserve freshness. sweet pickle relish. Next Day’s Lunch: Egg Salad Sandwich 4 hard-boiled eggs Pre-heat the contact grill to medium high and put some blackened seasoning salt onto each side of the chicken breasts. and dried parsley. Discard the yokes from 2 eggs and keep 2 of the egg yolks. ½ cup cucumber. Slice the chicken meat. Rinse lettuce leaves and pat dry with a paper towel. sprouts Place 4 eggs in water and hard boil them for about 10 minutes or more. chopped Sandwich bread 1 teaspoon sweet pickle relish Page 56 of 68 . In a small mixing bowl. tomato. sliced cucumber. Place the chicken in the grill and cook for 1015 minutes until the chicken is no longer pink on the inside. combine chopped eggs. Place a piece of lettuce on each side and fill with the egg mixture. tomato slices. sprouts. mustard.

all you need to do is mix the beef and vegetables with your portions of rice and fry together for 3 minutes. bell peppers. 1/8 teaspoon ginger powder. and broccoli into bite-size pieces. 1/8 teaspoon salt Mix the sauces together and place all the sauce in a resealable plastic bag together with your steak strips. 1/8 teaspoon ground pepper. Next day’s lunch: Korean Beef Fried Rice See above Make enough of your dinner to cover tomorrow’s lunch. Add your beef and all of the sauce plus all of the vegetables to the frying pan and stir for 5 minutes or until done. In a frying pan. To make your lunch. Cook brown rice according to the instructions in the package. heat your olive oil for 2 minutes. Set the bag aside. 4 tablespoons soy sauce. Slice up some onion. Be sure to make enough for tomorrow’s lunches.Day 10 Dinner: Korean Beef Stir-fry steak meat 1 tablespoon olive oil ½ cup sliced onion Brown rice 1/3 green bell pepper sliced 3 mushrooms sliced 1/3 red bell pepper sliced ½ cup broccoli Sauce: 1 tablespoon minced garlic. 1 ¼ tablespoon sugar. mushroom. Page 57 of 68 .

Enjoy with some salsa. Cook for 1 minute and then flip the quesadilla to heat the other side. then your meat and veggies you cooked earlier. Repeat this 3 times or until all the cheese is melted. sliced 1 teaspoon minced garlic 2 teaspoons olive oil Cut your chicken portions into bite-sized pieces. spray some non-stick spray and place a tortilla directly onto the pan. sliced Tortillas 1 cup mozzarella cheese 1/3 onion. Place some more cheese on top and fold the tortilla so that it closes. Place a light layer of butter on each side to help keep the bread from becoming soggy overnight. Place the minced garlic and chicken into the pan and stir fry until the chicken is white and fully cooked. Make it happen. Add 1/8 cup of grated cheese. onion. Next Day’s Lunch: Turkey Sandwich Whole grain sandwich bread Tomato Mustard Turkey breast meat Cheese Lettuce Miracle Whip Toast your bread first if you desire.Day 11 Dinner: Chicken Quesadilla Spaghetti Sauce ¾ pound lean beef 1/8 teaspoon black pepper 1/3 bell pepper. Page 58 of 68 . You already know how to build a sandwich. sliced 1 teaspoon salt Salsa 3 mushrooms. In another pan. Add sliced mushrooms. and bell peppers and continue to fry for 3 minutes. Brush some spaghetti sauce onto the inside of the tortilla. Pour 1 teaspoon of olive oil into a pan and heat the oil on medium high for 2 minutes.

minced garlic. and dry parsley. Add soy sauce. and then sprinkle salt and blackened seasoning on top of the salmon. black pepper. Cook brown rice according to instructions on the package. then reduce the heat to medium-low and cook for 10 more minutes. Page 59 of 68 . Rinse your correct portions of green beans and snap off the ends.Day 12 Dinner: Baked Salmon Salmon fillet Green beans Brown rice 1 tablespoon lemon juice 1 tablespoon soy sauce 1 teaspoon dry parsley 1 teaspoon salt 1/3 cup water ½ teaspoon black pepper 1 tablespoon blackened seasoning 1 teaspoon minced garlic Rinse your correct portion of salmon and pat it dry with a paper towel. Pour lemon juice on top of the salmon evenly. Lightly spray the grill surface with non-stick spray and then grill the salmon for 10 minutes or until fully cooked. Set it aside for 20 minutes as you pre-heat the contact grill and prepare the green beans. Cook on high until the water boils. Place them in a pan.

or until golden brown. Sprinkle parmesan cheese over potatoes. and lemon juice. Place potatoes in and 8x8 inch baking dish. In a bowl. Brush the sauce mix over the chicken and broil for 3 minutes on each side. ground ginger. and chili powder. Pour mixture over potatoes. in preheated oven for 30 minutes. garlic. Brush the chicken again and broil for 2-3 minutes longer on each side or until juices run clear. covered.Next Day’s Lunch: Salmon Salad & Chip 1 salmon fillet Chips salad Salsa Salad dressing Cook your correct portions of salmon just like the dinner described above. Page 60 of 68 . Combine miracle whip. soy sauce. Set the oven to broil and pre-heat for 5 minutes. Place some salad on a plate and then place the salmon on top. pepper. Uncover and bake an additional 15 minutes. 1 teaspoon lemon juice ½ tablespoon soy sauce Red potatoes. salt. combine melted butter. cut into quarters ¼ teaspoon salt 1 teaspoon grated parmesan cheese Cut chicken breasts in half length wise. Bake. Lightly spray a baking pan with non-stick spray and place your correct portions of chicken into the dish. Day 13 Dinner: Broiled Ginger Chicken Chicken breast meat 1/8 teaspoon ground ginger 1 tablespoon butter Canned corn 1/8 teaspoon black pepper ¼ cup miracle whip 1/8 teaspoon chili powder ½ teaspoon minced garlic Preheat oven to 350 degrees F. Add some light salad dressing and serve with chips and salsa.

then cut them into 10 inch pieces. mix miracle whip. sauce mix. and your correct portion of chicken. sliced cucumber. tomato slices. Place the chicken in the grill and cook for 1015 minutes until the chicken is no longer pink on the inside. Page 61 of 68 . Rinse lettuce leaves and pat dry with a paper towel.Next Day’s Lunch: Chicken Pita Chicken breast 1 tablespoon lemon juice 2 tablespoons blackened seasoning Pita bread Sprinkle lemon juice on top of the chicken breasts and set them aside for 10 minutes. tomato. Slice the chicken meat. sprouts Pre-heat the contact grill to medium high and put some blackened seasoning salt onto each side of the chicken breasts. and minced garlic. While chicken is cooking. sprouts. Cut the top off of the pita and fill with lettuce. 1 teaspoon minced garlic 1/3 cup miracle whip 1 teaspoon salt ½ small cucumber Lettuce.

Drain the juice and place the vegetables into a dish. Cook red potatoes as described in day 13. Heat a ½ tablespoon of olive oil in a pan for one minute. In the same pan. Stir on medium high until the onions become clear.Day 14 Dinner: Steak Fajita Chicken breast 1 tablespoon lemon juice 2 tablespoons blackened seasoning Pita bread 1 teaspoon salt ½ small cucumber In a bowl. and black pepper. and salsa if desired. Page 62 of 68 . 1/4 teaspoon of salt. lemon juice. bell peppers. and 1/8 teaspoon of black pepper. veggies. tomato. Place half of the sauce along with your meat in a resealable plastic bag and let marinate for 3-4 hours. Add sliced onion. cook the marinated meat until the meat reaches the desired level of doneness and then drain the juice. Mix them together. mushrooms. Microwave a whole wheat tortilla for 20 seconds to warm it up and serve with fajita meat. mix up olive oil. minced garlic. Serve steak and veggies with red potatoes. 1 teaspoon minced garlic 1/3 cup miracle whip Lettuce. Drain and discard the marinade. sprouts Next Day’s Lunch: Steak and Veggies Fajita meat and vegetables Red potato Cook fajita meat and veggies as described above.

Don’t just believe that it can happen. How will you feel when you look at yourself in the mirror and see a new person? So. Realize that it is only a matter of time. and it flows through our blood as we become stronger. I couldn’t begin to cover all the ways your life can be affected by the changes that you will make through this program. Yes. and applied knowledge. be sure to look beyond yourself. as your life improves over the next three months. you will not have achieved your full potential. You also have the potential to help the people around you to improve. and spiritual aspects of your life — and by improving these. you also improve the social. If all you do in this life is just improve yourself. this nirvana has a scientific name.Imagine how it will be to wake up with energy each day and have the confidence that you can achieve what you have set your mind to. But realize that the different aspects of your life are all tied together. If the effort ever begins to feel too difficult. This nirvana is very real and it flows through your veins with every beat of your heart. your confidence is also strengthened. think about how you will feel when you have obtained your goals. How will you feel when you become more attractive to others? When you find yourself treated with more respect? Imagine how it will be to wake up with energy each day and have the confidence that you can achieve what you have set your mind to. effort. mental. see it happening. Page 63 of 68 . As you improve the physical aspect of your life. it’s only a matter of time before you have created a new you. It brings us to a higher level of appreciation for who we are and what we can become. We call it endorphins. Your mind is sharpened as you have the energy to become more alert and aware… With every workout you improve your inner strength and your physical abilities until you reach the point of achieving your own personal nirvana. Closing Words If you stick to the program outlined above and follow the principles you’ve been given here.

please take 5 minutes to subscribe to the World Fitness Network via the sign-up form on the site.com and become and active reader and community member. Take a Continuing Action – More Resources 2) Also.Help others to make the same improvements that you will be making. By helping the people around you. You have received one copy of this e-book. email this program to your friends and family members. New content is added to the site on a regular basis that can help you on your journey as you learn how to improve your workouts and habits. Also.WorldFitnessNetwork. check out Burn The Fat. if you have enjoyed reading this e-book. The key is to understand that by helping others. Thank you for your time and commitment Help others to make the same improvements that you will be making. you will be making your world a better place. so be sure to give more than you have received by sending this e-book to more than one or your friends or family members. 4) We didn’t talk much about abs in this book. feel free to post it online on your website or in blogs and online forums. 1) I would like to invite you to visit our website. New features are added from time to time and will be available only to subscribers. If you have enjoyed reading this program and feel excited about what the upcoming months will hold. you are also helping yourself to grow and you are making the world a better place. The best book I know on this is The Truth About Six Pack Abs 3) For more advanced treatment of diet and how you can go the extra 20%. Feed The Muscle Page 64 of 68 . You can unsubscribe at any time if you really dislike free content. www. But I know that’s what everyone holds as their ideal physique: having a great flat stomach (women) or ripped six-pack abs (men).

check out The 6x6x6 Routine. Or for more advanced lifters. If you are looking to really accelerate fat loss. But some of you might be too skinny already and really want to pack on a lot more muscle. Skinny guys should check out Vince’s program. Page 65 of 68 .5) Most people reading this are trying to get smaller – losing fat. Check out the WFN Full Body Attack program. you’ll want something more progressive. 6) After three months on this sample weight lifting program (or sooner if you’ve already been lifting). you can try Fat Burn Furnace.

Essentially. breakfasts are truly the most important meal. In fact. then it can be a protein shake (with some carbs).Appendix A: Breakfasts The original version of this ebook emphasized breakfasts. where you want to tailor them based on your goals (larger portions if you are trying to gain muscle. Page 66 of 68 . If you don’t eat any breakfast now. it should be your biggest meal of the day. I want you to eat within 30 minutes of waking. Anything. start by eating something. Your body needs nutrients and energy to start your day. And unlike the other meals of the day. If you are going to workout that morning. But what do most people do? One of these three mistakes: a) Skip breakfast b) Eat breakfast very late c) Assume that coffee and a pastry qualifies as breakfast Don’t be one of those people! As we’ve said. with breakfast I’m going to suggest that you eat a big breakfast no matter what. smaller portions if you are trying to shed fat). And then gradually evolve to fit the recommendations in this appendix. then you will eat more. You need to eat breakfast every day. but we neglected to include specific breakfast meal plans. on workout days you’ll get an extra meal in because of your workout. Let’s remedy that. You’ve been fasting for at least 8 hrs beforehand. And then eat a real breakfast within 1 hour of finishing your workout. Eating a large breakfast is going to be hard for some of you. If you workout early mornings.

2 gallons) .Orange Juice (half gallon) . After you are following this.Oatmeal (old fashioned. Here’s what you’ll need each week.Broccoli (2 heads) . You’ll want to adjust based on your weight. whole if trying to gain mass. But remember. like Tom Venuto recommends in Burn The Fat.Whole Wheat Bread (half a loaf) Optional . Feed The Muscle.Milk (skim if trying to lose fat. As with the rest of this book.Blueberries or strawberries (1 quart) . we’re going for an 80% solution here. so there are fewer breakfasts to choose from.Protein Powder (this is only if you drink a protein shake before a morning workout) Breakfast Ingredients Needed Page 67 of 68 . 1 lb) . You can cycle through these or stick to just the ones you like.Otherwise make it real food.Cantaloupe (2) . Unlike the lunches and dinners.Cottage Cheese (low fat. we’re less concerned with monotony here.Eggs (1 dozen) . 2 lbs) . . this should be the biggest meal of the day. The amounts are approximate for a 170 pound man who is working out regularly and is only slightly overweight. you’ll need something more advanced.

If not. Nothing that comes in a box (well. No pastries. is an oatmeal container really a cylindrical box???). Notice what’s missing. With these simple examples.Meal #1: 2 whole eggs plus 2 egg whites. you can probably start to come up with additional meals. scrambled Mix in some broccoli 2 slices toast (try to eat it without butter and definitely avoid margarine) 1 small glass OJ Meal #2: 2 cups oatmeal. No processed sugar. with carbs – only prior to a morning workout – and you still need a real breakfast after your workout As I’ve said. There are few fats (except for the good fats in eggs). with milk 1 large cup milk Half a cantaloupe Breakfast Meals Meal #3: ¼ pound of cottage cheese with berries mixed in 2 slices toast 1 small glass OJ Meal #4: 3 hard boiled eggs (can prepare night before) Half a cantaloupe 2 slices toast Glass of milk or OJ Meal #5: 1 protein shake. combined with healthy carbs. Basic idea is to ensure there is a protein with each meal. check the previous resources section to get more advanced tips. Page 68 of 68 . No breakfast cereals. this is just the start. Most are things that are really close to the form that grows/exists naturally.

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