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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 25, 2010
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05/19/2012

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

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

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

muscle. What a sense of accomplishment you will feel when you realize that you don’t have to deal with those 10 pounds of fat. 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. but taking drastic measures to change your body type isn’t the best way to go. Better yet. Page 5 of 68 . These work pretty great too. 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 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. Think how happy you’ll be when you step onto the weight scale to see that your body withered away by 10 pounds. You’ll eat nothing but meat and vegetables for the rest of your life. so I was being a little sarcastic above. 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. and internal organs that you’ve lost! Whatever you do though. You know. water. you could go on one of those starvation diets for fat loss.The Simple Truth Alright. 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. These diets and programs can give you a big change in a very short amount of time. All you have to do is just be sure to not give your body the nutrients it needs to stay alive. one of those diets where you can only eat walnuts every 4th day at 2:00 in the afternoon.

Page 6 of 68 . but not easy. and it’s everything you want and more. You just put one foot in front of the other foot over and over until you’ve walked ten miles. You have to realize that getting in shape will be simple. Instead. And that’s exactly how they present their “solutions” to us. As technology continues to advance. special program. being healthy is usually nothing more than following a number of simple solutions that are not always easy to do. or machine that will make the whole process easy. our televisions somehow become clearer. That’s how everything else seems to work. our computers can do ever more things. 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. Here is the truth: In the advanced world we live in. It’s your way. We are all just waiting for someone else to do all the work and present us with some sort of breakthrough. we have grown accustomed to having other people solve all of our problems for us. This is the first step. think of going on a ten-mile hike. our cars get better. right away. Somebody out there does all the technical work to find some wonderful product that solves our troubles. For example. It’s as if they have some sort of newly discovered science to show us. It’s a pretty simple thing. 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 want to hear about a complicated solution that makes being healthy very easy for us. Changing your body type does not come from a complicated solution that will make your life easy.Changing your body type does not come from a complicated solution that will make your life easy.

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

fit. and even more if we’re talking about just being thin. muscular… and without the use of drugs. They’ve all been around for at least 30-40 years. thin.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. 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. Women were able to achieve amazing bodies in that time period as well. you will be on the road to looking and feeling great. and you’ll never look back. Page 8 of 68 . The methods for becoming strong.

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

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

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

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

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

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

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

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

Page 20 of 68 . This doesn’t mean that you will train each of the muscle groups equally. These muscles make up several large groups on your body. 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.The next thing to understand is that your body has more than 600 different muscles. you will have to make sure that you give each of these muscle groups the attention they deserve. Your muscles weren’t all created equally.

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

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

3. after your first 3 months (or earlier if you have already been lifting before getting this book). 4. 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. or for more advanced lifters. and people who need to get in shape.This is the whole purpose of this exercise schedule. 2. you will slowly add exercises and modify the newbie routine until it looks like the “newbie plus” routine. If you are looking to really accelerate fat loss. Over the course of the coming three months or longer. This is the whole purpose of this exercise schedule. to give you a firm template that you can adjust at your own pace. you should look into either the Full Body Attack program. 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. In fact. The newbie workout routine was designed to avoid being too intense for those who are new to the gym. 5. But this is not designed to be your be-all-end-all routine. you can try Fat Burn Furnace. Page 23 of 68 . to give you a firm template that you can adjust at your own pace. Workout Schedule 1. 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. 7.

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

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

minutes. That’s not a lot to ask. however. Remember that these exercises are very safe if you do them correctly. you can hurt your back and suffer other injuries. But if you haven’t done 3 workouts a week for the past 4 weeks. Since there are 4 total exercises. that means you’ll have a total of 12 sets to do. Have you worked out consistently for the past 4 weeks. Start with a light weight and be sure to squat properly and do your deadlifts with perfect form.) If you’re not careful with these two exercises. But it’s ok to wait a few more weeks. (See the links below. this will be ready after the first month. your routine should begin to evolve into the following “newbie plus” routine. You should feel tired at the end of your workout. right? Be very careful with squats and deadlifts. then you can’t add more exercises yet! As you do add exercises. and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights. For most of you. 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 . 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). This assumes that you do 3 sets of each exercise with a one minute break in between.

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

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

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

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

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

it takes all the food it can get and stores it in your body’s “basement” (use your imagination here). So for example. You are eating 100% of your food within 25% of the time. You’re not eating enough food overall Same thing happens with your body. So on top of the fact that your body has gone into starvation mode and is saving up for the regular famines. but you if you eat only lunch and dinner. 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. let’s say that your one of those people that always skips breakfast. Six hours is only 25% of the day. Or maybe think of it this way. 3. But you don’t want to lose muscle. If you’re eating all of your food within 25% of the day. If it sees a food shortage coming.frequently experienced food shortages? If you knew that you weren’t going to be able to get food for a while. We talked earlier about how muscle burns fat even when it’s at rest and helps you to keep the fat off. You’re skipping meals or eating one huge meal each day As this nasty process continues. you also have less muscle which means that your body is burning even less fat overall. This starvation mode comes for three primary reasons: 2. If you eat dinner at around 6:00 pm each day. you would take all the food you could get your hands on and store it all in your basement. This will starve your body. 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. then you consume all of your food within a 6 hour period. You eat all the time but the junk food you eat does not nourish your body 1. Each day is 24 hours long. These factors combine and your body starts to burn less and less fat over Page 32 of 68 . you eventually reach the point where the survival instinct kicks in and you eat everything in sight.

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

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

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

In general. you’ll want to consume a variety of meats.the typical meal will have 3 small portions that are each about the size of your palm. If you eat too much of anything.and I’m repeating myself on purpose here . Watching your portions sizes is probably one of the most important factors to keeping your body on track. Stay close to this rule as best as you can. you’ll want to consume a variety of meats. beans. fruits. not a huge excess. seafood. vegetables. Remember. your portions will be larger but you want to only have a slight excess of calories. wholesome is derived from the word ‘whole’. A slight calorie surplus – combined with the right weight training program – will build muscle without adding much fat. 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. (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. brown rice. Of course. and vegetable together as often as possible. carbohydrate. Again . a great book that talks about how to choose the right foods in The Truth About Six Pack Abs. etc. 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. if you are trying to gain muscle. nuts. grains. and adjust it only as needed to fit your needs. You should have a portion of protein. 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. In fact.) with each meal. fruits.. Feed The Muscle. before human processing was involved. legumes. etc. seafood. Try to get a portion of protein and complex carbohydrate (whole grain pasta. and whole foods will nourish and strengthen your body. nuts. Eating too much healthy food will also make you fat. In addition to Burn The Fat. But eat too much and you’ll build Page 36 of 68 . and get a portion of vegetable with the majority of your meals. beans. etc. so I’ll just say that you should look for foods that are closest to the way they are naturally. vegetables.In general. you will get fat. You should use the next three months to learn more about good and bad foods.

It’s better to have a protein shake than to skip a meal altogether. Contrary to what others will tell you. Your body needs carbohydrates (especially if you want to build muscle). Meal replacement shakes should not become half of your daily food intake. Page 37 of 68 . Eating too many calories is what makes you fat. you certainly can cook six separate meals throughout the day. you should be eating six moderately sized meals a day. Again. My realistic alternative is not to tell you to drink meal replacement shakes for 2-3 meals a day. but I’m going to try to give you a realistic alternative. If you want to do things the perfect way. You can easily buy the fruits you like and eat one or two a day. you will like want to eat far more than you think you need to eat. but the best solution is to eat real food the way your body was designed to eat it. cover it up. You should also try to eat a piece of fruit or two each day. You can use meal replacements and protein shakes from time to time as a matter of convenience and/or around your workouts. carbohydrates do not make you fat. This leaves you with the same amount of preparation as for three meals. but the best solution is to eat real food the way your body was designed to eat it. 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. As we discussed earlier. You’ll eat half at perhaps 12:30. but helps you to improve your portion sizes and your meal times. Burn The Fat. so make a plan to do this. you won’t get fat. and if you eat the right kinds in the right amounts. I am a realist and know perfectly well that you do not have time to be in the kitchen cooking all day long. Carbohydrates are included in this program because they are necessary for your body to get the energy it needs.muscle and fat. Feed The Muscle has all the guidance you need. and then eat the rest at 3:30. So for example. However. your lunch that you cook should be big enough to cover 2 out of your six meals in a day. either in the morning or afternoon. It’s better to have a protein shake than to skip a meal altogether. I’m going to have you cook three meals a day and divide each of these meals into halves. if you are really skinny.

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

If you’re overeating. start with the initial portion recommendations and see how your body responds after several weeks.sometimes your needs will be more or less than a portion with each meal. Page 39 of 68 . just try to follow the rules and choose healthy foods to eat. 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. Eat more food than the recommended portions if you still feel hungry and if you’re having trouble growing. Since you are bringing your food with you each day. If you need to. Bring your food with you in a container. This could be all the change you need to make if you’ve been overeating. there’s no healthy way for you to undo the overeating you just did. Your stomach will tell you when you need more food. If your primary goal is to lose fat while maintaining muscle through weight training.day is more important than eating at the exact time you have scheduled. and you won’t have to force it. Since restaurants tend to give you way more food than you should eat. 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. however. Building muscle will require a calorie surplus. When you do go out to a restaurant. And don’t be afraid to make special requests. and you should do this for the majority of your meals. 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. Eating Out – Cooking your own food is by far the best way to go. you can easily eat more if you’re still hungry 15 minutes later. Try your best to never miss a meal. 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. and you won’t have to force it. Also remember that this is not an exact science .

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

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

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

I’ve told you how many meals it will be used for by placing it in parenthesis (1). Since you are dividing your dinners into two small meals that each have one portion. This (1) tells you that you will cook potato one time for dinner. for example. 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 . that means you’ll need to buy two portions of potato. see the appendix.eat twice as much as a 125 pound woman. Note: For breakfasts. If a certain item requires you to think about your portions. the first item on the list is a potato (1). So.

Your average grocery bill will average somewhere around $40-50 a week after the first week. and how much of each item you decide to buy. A large portion of your first grocery bill will go to sauces and other items that will last you a long time. Crushed Pine. when you are reading this. but you will get a better value. Cooking your own meals will be both cheaper and healthier than eating out every day. Page 44 of 68 . realize that you will not be spending this much money every week. local store discounts.apple Kebab Skewer Sticks Minced Garlic Extra Virgin Olive Oil Italian Dressing Italian Stewed Tomatoes Sugar Before you have a heart attack. Buying a large bottle of olive oil will cost more than a smaller bottle. there will be some up-front costs.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. Like anything else that you get into.

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

Eating healthy food becomes just as much of a habit as eating unhealthy food. it’s really just a matter of some small planning for your upcoming meals and keeping your main ingredients stocked.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. and brown rice. After you do it for a while. lettuce. tomatoes. don’t let it get you down. If this is your first time and you have to literally buy everything on the first grocery list. but you’ll never look back. turkey sandwich meat. shrimp. chicken. Just take a moment and look at the next week’s grocery list ahead of time and see what you need to re-stock. You’ll just be buying a few new items. Page 46 of 68 . you might find that junk food has lost its appeal.it’s only a matter of time and adjustment. Once you get going. 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. tortillas. onions. salad. ground beef. cheese. You’ll crave the healthy foods that nourish your body .

Top with crushed corn chips. then add a thin slice of butter to the top. uncovered. Bake. and pat dry with a paper towel. 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. in the preheated oven for 15 minutes.Here are the recipes for your upcoming meal plans for lunches and dinners (for breakfasts. Place carrots in a microwave safe dish. be sure to take a moment and read the directions for dinner and the next day’s lunch. Page 47 of 68 . Pour salsa over the top and sprinkle on shredded cheese. Pour on 1 tablespoon of honey and mix. Rinse fish fillets under cold water. Spray a baking dish with non-stick spray and place your fish fillets inside. Many of these meals will use the same meat and similar ingredients. see the appendix). Cover with clear wrap and microwave for 3 minutes. Feel free to add your own healthy recipes as you would like. Before you start preparing each meal. Cook brown rice according to the instruction from the package. this is just to help you get a running start on eating clean and healthy food. 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.

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

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

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

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

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

See day 2 above for description of how to cook broccoli. carrots. Slice onions. and mushrooms. Add ½ tablespoon of olive oil and sliced vegetables. As noodles boil. 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. Add meat to the bag and set it aside for a moment. Add chopped onion and green pepper as beef cooks. Adjust portions as needed to ensure that you’re getting your proper amounts of vegetable and protein. Serve on top of your correct portion of whole wheat pasta. and the rest of the sauce to the pan. Fry until beef is fully browned. green peas.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. begin cooking ground beef. zucchini. Fry the ground beef and all of the sauce it’s in together on medium high heat until the meat turns brown. Cook for 5 minutes more while stirring. Add 1/2 can of Italian stewed tomatoes and enough spaghetti sauce to fully cover the meat and vegetables. Cook brown rice according to the instructions in the package. 3 tablespoons soy sauce 3 tablespoons green peas 1/8 teaspoon sugar 1/8 teaspoon salt Page 53 of 68 . Drain oil.

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

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

chopped cucumber. sauce mix. 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. ½ cup cucumber.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. Chop the eggs together. set aside for 10 minutes. miracle whip. peeled and chopped 1 teaspoon dried parsley ¼ cup red bell pepper. 1 tablespoon miracle whip 1 tablespoon mustard 1 lettuce leaf 1 teaspoon minced garlic 1/3 cup miracle whip Lettuce. and minced garlic. chopped bell pepper. combine chopped eggs. tomato. In a small mixing bowl. Place the chicken in the grill and cook for 1015 minutes until the chicken is no longer pink on the inside. mustard. sliced cucumber. Slice the chicken meat. mix miracle whip. and your correct portion of chicken. sprouts. Toast the bread and place a light layer of butter on the inside to preserve freshness. While chicken is cooking. Rinse lettuce leaves and pat dry with a paper towel. Discard the yokes from 2 eggs and keep 2 of the egg yolks. Place a piece of lettuce on each side and fill with the egg mixture. sweet pickle relish. tomato slices. chopped Sandwich bread 1 teaspoon sweet pickle relish Page 56 of 68 . sprouts Place 4 eggs in water and hard boil them for about 10 minutes or more. Cut the top off of the pita and fill with lettuce. and dried parsley. then cut them into 10 inch pieces.

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

Add sliced mushrooms. Repeat this 3 times or until all the cheese is melted. Make it happen.Day 11 Dinner: Chicken Quesadilla Spaghetti Sauce ¾ pound lean beef 1/8 teaspoon black pepper 1/3 bell pepper. and bell peppers and continue to fry for 3 minutes. then your meat and veggies you cooked earlier. Pour 1 teaspoon of olive oil into a pan and heat the oil on medium high for 2 minutes. onion. 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. Enjoy with some salsa. Brush some spaghetti sauce onto the inside of the tortilla. Add 1/8 cup of grated cheese. Place the minced garlic and chicken into the pan and stir fry until the chicken is white and fully cooked. sliced Tortillas 1 cup mozzarella cheese 1/3 onion. Cook for 1 minute and then flip the quesadilla to heat the other side. sliced 1 teaspoon salt Salsa 3 mushrooms. 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. Page 58 of 68 . You already know how to build a sandwich. Place some more cheese on top and fold the tortilla so that it closes. In another pan. Place a light layer of butter on each side to help keep the bread from becoming soggy overnight.

black pepper. Page 59 of 68 . Lightly spray the grill surface with non-stick spray and then grill the salmon for 10 minutes or until fully cooked. then reduce the heat to medium-low and cook for 10 more minutes. 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. Cook on high until the water boils. Place them in a pan. and dry parsley. minced garlic. Pour lemon juice on top of the salmon evenly. and then sprinkle salt and blackened seasoning on top of the salmon. Cook brown rice according to instructions on the package. Set it aside for 20 minutes as you pre-heat the contact grill and prepare the green beans. Add soy sauce.

pepper. salt. Brush the sauce mix over the chicken and broil for 3 minutes on each side. Pour mixture over potatoes. in preheated oven for 30 minutes. Place some salad on a plate and then place the salmon on top. 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. 1 teaspoon lemon juice ½ tablespoon soy sauce Red potatoes. garlic. Bake. In a bowl. Add some light salad dressing and serve with chips and salsa. Combine miracle whip. Page 60 of 68 . Sprinkle parmesan cheese over potatoes. Uncover and bake an additional 15 minutes. or until golden brown. Set the oven to broil and pre-heat for 5 minutes. Lightly spray a baking pan with non-stick spray and place your correct portions of chicken into the dish. 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. ground ginger. soy sauce. Brush the chicken again and broil for 2-3 minutes longer on each side or until juices run clear. cut into quarters ¼ teaspoon salt 1 teaspoon grated parmesan cheese Cut chicken breasts in half length wise. and chili powder. Place potatoes in and 8x8 inch baking dish. and lemon juice. combine melted butter.

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

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

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

Thank you for your time and commitment Help others to make the same improvements that you will be making. 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. But I know that’s what everyone holds as their ideal physique: having a great flat stomach (women) or ripped six-pack abs (men). 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%. please take 5 minutes to subscribe to the World Fitness Network via the sign-up form on the site.Help others to make the same improvements that you will be making. You can unsubscribe at any time if you really dislike free content. 4) We didn’t talk much about abs in this book. 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. Take a Continuing Action – More Resources 2) Also. The key is to understand that by helping others. you will be making your world a better place. Also. Feed The Muscle Page 64 of 68 . you are also helping yourself to grow and you are making the world a better place. if you have enjoyed reading this e-book. check out Burn The Fat. You have received one copy of this e-book. email this program to your friends and family members. feel free to post it online on your website or in blogs and online forums.com and become and active reader and community member. By helping the people around you. 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. If you have enjoyed reading this program and feel excited about what the upcoming months will hold.WorldFitnessNetwork. www.

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

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

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

you can probably start to come up with additional meals. If not. check the previous resources section to get more advanced tips. 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. With these simple examples. this is just the start. Most are things that are really close to the form that grows/exists naturally. No processed sugar. Nothing that comes in a box (well. Basic idea is to ensure there is a protein with each meal.Meal #1: 2 whole eggs plus 2 egg whites. Notice what’s missing. No breakfast cereals. There are few fats (except for the good fats in eggs). No pastries. is an oatmeal container really a cylindrical box???). Page 68 of 68 . with carbs – only prior to a morning workout – and you still need a real breakfast after your workout As I’ve said. 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. combined with healthy carbs.

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