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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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.

Preface

There’s nothing wrong with trying to be perfect up to a point. After all, if being a perfectionist makes you work harder at achieving your goals, then more power to you. This e-book isn’t meant to be perfect. In fact, I’m going to purposely try to not be perfect. There are a lot of places out there that will try to teach you the perfect way of doing things. You can find plenty of resources that will tell you how to count every calorie you eat, measure every ounce of milk you drink, and analyze every bit of food you put in your mouth. If you can find the time to do these kinds of things, then that is the best way to go.

Ok, let’s start off with a moment of honesty. Nobody’s perfect. If you were already 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. If your current diet and exercise routine gets a grade of a “C”, don’t try to jump to an A+ just yet. Shoot for an A- for now. 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 will find that traveling the remaining 20% of the way to perfection can take just as much effort as the first 80% did.

This is what we call the law of diminishing returns. The more effort you put into something, the less you get out of the extra effort you put in. How far you decide to go will be a personal decision for you to make.

The purpose of this e-book is to help you go that first 80% of the way there. 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.
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You won’t want to eat the same foods forever, so if you get tired of eating something once every two weeks as this program recommends, add your own healthy recipes.

In addition, I’m going to make this process as easy on you as it can possibly be. I’m going to tell you exactly what steps you should take to get the 80% results you’re looking for. If you just follow the steps I give you and follow my exercise plan and food plan, you will see a very noticeable change within 3 months. I’m going to tell you how to workout, exactly what exercises to do, how to do them, and I’m even going to tell you everything you should eat over the next 3 months. I’m giving you a full grocery list that matches the recipes you’ll be eating. You can adjust your workout days or the recipes to fit your personal tastes if you would like, but just be sure to follow the rules set forth here. If you’re not currently eating healthy food or getting good exercise, making these changes will give you an incredible improvement in the way you look and feel. 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 would have to spend many hours researching how to exercise; 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. However, you’d better be thinking about these during the next three months. This program is a template that you can adjust. It gives you an easy diet to follow with weight training exercises that will work great for just about everybody out there.

I’ll tell you later in the book where to go for more advanced information on food, weight training, and cardio. 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. You might not like everything I tell you to cook and eat, but you don’t have to. Adjust it to meet your needs and your tastes. Just make sure you follow the rules as you adjust it.
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By making the world around you a better place, you create a better environment for yourself and everybody else around you.

You won’t want to eat the same foods forever, so if you get tired of eating something once every two weeks as this program recommends, add your own healthy recipes. This is just a solid beginning that you can use to reduce the difficult planning process that comes with getting in shape. But you will have to learn and plan throughout this program so that these changes can stay with you for life. There are a variety of places online that you can learn more about health and exercise for free.

By the time you finish this three-month program, you should understand by experience how to cook good foods and get good exercise. Your friends and family will notice the new look and energy you have. I am personally committed to helping you achieve your exercise and fitness goals, and you can read more about staying in shape and using the gym at http://www.worldfitnessnetwork.com. Follow the basic recommendations given in this e-book, and go to our web site to learn more about exercise so you can make a life-long commitment to your health.

That’s why this e-book is free – you should e-mail those around you and tell them to go to http://www.worldfitnessnetwork.com to get a copy. The point is that you should give out more than you receive. If you have received a copy of this e-book, e-mail it out to at least two of your friends or everybody on your e-mail list if you want to. 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 will also need to help those around you. Just helping yourself is a selfish thing to do. By making the world around you a better place, you create a better environment for yourself and everybody else around you.

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The Simple Truth

Alright, 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. You know, one of those diets where you can only eat walnuts every 4th day at 2:00 in the afternoon. 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. You’ll eat nothing but meat and vegetables for the rest of your life. Better yet, you could go on one of those starvation diets for fat loss. These work pretty great too. All you have to do is just be sure to not give your body the nutrients it needs to stay alive.

Think how happy you’ll be when you step onto the weight scale to see that your body withered away by 10 pounds. What a sense of accomplishment you will feel when you realize that you don’t have to deal with those 10 pounds of fat, water, muscle, and internal organs that you’ve lost! Whatever you do though, you’ll have to avoid giving your body the nutrients needed to stay alive… Does any of this sound familiar?

Alright, so I was being a little sarcastic above. 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. These diets and programs can give you a big change in a very short amount of time, but taking drastic measures to change your body type isn’t the best way to go. It’s sad that there’s so much hype surrounding these kinds of ideas. 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.

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Changing your body type does not come from a complicated solution that will make your life easy.

It is the desire for instant gratification. The super diets and magical pills that are constantly popping up in the market do nothing more than try to tell you exactly what you want to hear. It’s your way, right away, and it’s everything you want and more. As technology continues to advance, our televisions somehow become clearer, our cars get better, our computers can do ever more things. 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. That’s how everything else seems to work. And that’s exactly how they present their “solutions” to us. It’s as if they have some sort of newly discovered science to show us. We are all just waiting for someone else to do all the work and present us with some sort of breakthrough, special program, or machine that will make the whole process easy. Here is the truth: In the advanced world we live in, we have grown accustomed to having other people solve all of our problems for us. Somebody out there does all the technical work to find some wonderful product that solves our troubles.

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. Instead, being healthy is usually nothing more than following a number of simple solutions that are not always easy to do. This is the first step. You have to realize that getting in shape will be simple, but not easy. For example, think of going on a ten-mile hike. It’s a pretty simple thing. You just put one foot in front of the other foot over and over until you’ve walked ten miles.

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There is no special secret or great and marvelous thing that you have to do to look and feel good.

How could that possibly be complicated? Even a dog could do it, and dogs aren’t able to do complicated things. It doesn’t get much more simple than that, but as you know, walking for ten miles probably takes a long time and isn’t an easy thing to do. There’s a big difference between simple and easy. There was a great king named Naaman in the ancient world who contracted a serious disease. This king decided that he would take a trip over to the house of a wise man who was considered to be a great prophet. The king sent his servant in to the wise man’s house to speak with him and request a cure. The wise man did not cure the king, but instead sent the servant back with a message. The message was to just go to the nearby river and wash 7 times, and then he’d be cured. Let me tell you a little story that represents each of us. It’s a biblical story with a great message. It doesn’t matter if you’re religious or not, there’s a great point to the story that relates to what I’m trying to tell you…

Of course, this isn’t what the great king wanted to hear. He wanted to be given some sort of spectacular instruction. What he wanted to hear was something like ‘Go and stand on top of the 7 highest peaks in the country. At each peak you’ll have to do a special chant, burn some incense, and do five back flips. Then magical lightning will come out of heaven and you’ll be healed’. So the king went away angry. At some point his servant said to him ‘Hey, he just asked you to do something really simple. If he asked you to do some great thing, you would have done it. Why wouldn’t you be even more ready to do a simple thing?’ The king realized that the servant was right. He went to the river, washed himself 7 times, and was cured of the disease.

Now, this message has a great meaning. I share this because it applies so closely to our health as well. There is no special secret or great and marvelous thing that you have to do to look and feel good. We have to have open minds and be willing to do the simple things that can be hard to do. Think about it, the sport of bodybuilding was in full bloom in the 1970’s.
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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, you will be on the road to looking and feeling great, and you’ll never look back. Let’s get started…

But for some reason we are all still searching for a new and amazing answer that will solve all of our problems.

Women were able to achieve amazing bodies in that time period as well. The methods for becoming strong, fit, thin, muscular… and without the use of drugs. They’ve all been around for at least 30-40 years, and even more if we’re talking about just being thin.

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The Gyroscope

1. Inputs: Healthy eating / rest / mental discipline 2. Weight training 3. Cardiovascular fitness

Getting into great shape and staying in shape for life will involve three basic elements. These 3 elements don’t change from person to person. It’s the same for every person regardless of whether you’re a man or a woman. The elements that you’ll need for an amazing body are:

In order to properly envision each of these elements, I’d like you to think about a gyroscope.

A gyroscope is an instrument that can be used for a number of reasons, but it is also can be a fun toy for kids. It’s like a spinning top in a way. Maybe you had a top when you were a kid. Once you get the top moving at a certain speed, the top somehow balances on a point. Of course, if the top doesn’t reach or certain speed or if it slows down… the top… well, it topples. A gyroscope is an even more impressive toy to play with. It’s similar to a top, 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. Part of the reason for this is the form and balance that is incorporated into a gyroscope. It has a perfect symmetry that helps to keep it balanced and moving. 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. The inputs that you give your body are what everything will rest on. The inputs are the things that you put in yourself. This means the food you eat, the water you drink, and the rest you give your body. But it also includes the
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thoughts you think, the books you read, the people you surround yourself with – the “mental” inputs. These are probably the most important of any of the factors you could possibly give your attention to. If you ate all the rights foods in the right amounts, drank plenty of water, got the right amount of rest, and provided the right mental inputs, then your body would be in decent shape. You probably wouldn’t be overweight.

The results you get from exercise will be powered by your mental attitude and will hinge on your eating and rest. This is the foundation that the other factors are supported by. If this foundation isn’t in place, you can forget seeing any good results from your weight training or cardio. In fact, remember in the beginning of this book when I said we’ll focus on the first 80% of getting in shape? Well, within that 80% the most important thing is your mental attitude. With the right outlook, you will have the creativity to find the best approaches to eating and exercise, and the discipline to act on those approaches. In particular, regularly eating junk food or at fast food restaurants will seriously hurt your foundation. Unless you are in your 20s, no amount of weight training or cardio training will overcome a bad eating plan. The other two factors are your exercises. You have cardio and weight training that you will have to pay attention to. These both require you to regularly be up and moving and giving your body plenty of exercise, just like the top or gyroscope has to keep moving to stay up.

Once the foundation is in place…

This is what the “gyroscope” might look like for an overweight person. It leans to the left because too much fat is being stored on your body. Doing
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Depending on your current body type and your goals, either weights or cardio might be slightly more important than the other. For example take a look at the picture to the left.

On the right hand side of the gyroscope, you need more muscle. As you lose your fat through good eating habits and cardio, you’ll need to lift weights to make sure that you’re not also losing muscle. You’ll have to make sure that you balance the cardio and weight training properly. The thin person, on the other hand, might not need as much cardio to keep fat levels in check. 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). Doing cardio is good for your heart and lungs, but an extremely skinny person might find their muscular growth can be hindered by too much cardio. 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. And as you’ll learn, lifting weights will also help you to do this.

The point is that you should tailor any program based on your personal needs. An overweight person has different (but not completely different) needs than a very thin person has. Know your needs and adjust accordingly. A great place for more info on this is our website: http://www.worldfitnessnetwork.com .

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Cardio

You can choose between running outdoors (or on a treadmill), pedaling on an exercise bike, or the elliptical machine. Some people love to either swim or do the rowing machine. I enjoy using my whole body as I do cardio.

There are a number of ways that you can go about getting your cardio in. You can go out for a run, go for a bike ride… and there are also a number of options available in most gyms.

Whatever option you choose, it should be what you enjoy the most and is safest for you. Running has a higher amount of impact and might not be the best option for the knees and shins of heavier people, so choose your cardio method with your personal needs in mind.

Going into the gym 6 days a week isn’t for everybody though. For a beginner, it’s thirty minutes of weight training, 30 minutes cardio, and then bam! You’re outta there.

When you’re just getting started, when you do your cardio isn’t as important as the fact that you are doing your cardio. The more advanced you get, the more you might to consider the timing of your cardio. But for now, at least do something! HIIT – This stands for High Intensity Interval Training. Give this a try if you can handle it. Basically, you do several intervals of high intensity cardio. So, after a good 5 minute warm up, you would go for about 1 minute at 90% or more of your maximum intensity.

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20 minutes will work well for most people, and you shouldn’t go higher than thirty.

20 minutes will work well for most people, and you shouldn’t go higher than thirty for HIIT. The advantage of doing HIIT is that it not only burns fat while you exercise, but it continues to burn fat for a longer period of time after you finish. HIIT is something you’ll have to work your way up to, and if building muscle is your primary goal, you’ll do just fine with regular cardio.

After one minute of high intensity, slow the pace down to a light jog or a walk (if you’re running, that is) for about 2 minutes before doing another minute of high intensity. Repeat this cycle for several sets until you have been going for 20-30 minutes.

As a general rule of thumb, non-HIIT cardio should be done for 30 minutes or up to 45 minutes for fat loss. If fat loss isn’t your initial goal, use a maintenance level of 20-30 minutes to keep lean as you build muscle. There’s not a lot that needs to be said about cardio. It’s important for your health, but it’s pretty much a matter of just getting out and doing it. The standard cardio level for this introductory program is to do 30 minutes of cardio 3 times per week. Adjust that time to fit your needs. Need more info on balancing cardio with weight training? Visit http://www.worldfitnessnetwork.com

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Weight Lifting

No matter what your preconceived notions might be, your body needs some form of resistance training to be in good shape. Our bodies were designed for activities that use our muscles. Man, woman, young, middle-aged, over 60, fat, skinny, whatever. You absolutely must have a resistance program in place. For most people, it is even more important than cardio, despite the fact that modern society emphasizes cardio and often useless “aerobics”. Centuries ago, our muscles were what helped us to survive. We had to move on our feet, hunt, farm, lift heavy objects… but no matter how much the world around us has changed, the design of our bodies has stayed the same. Our bodies require us to continue these actions of moving and lifting objects in order to function correctly. If we fail to use our muscles, they begin to decrease in size and wither away. Ever heard the phrase “use it or lose it”? This phrase is very true when applied to our muscles. If you don’t use them, you will lose them. That’s why we have to continually give the muscles in our bodies the attention they deserve. Not only do we look much better with the right amount of muscle on our bodies, but we also strengthen our joints and reduce the pains that come with a weak body.

How much muscle you want to have is entirely up to you to decide. Most people don’t want to become massively muscular, and for understandable reasons. Regardless of what your goal is, having a firm body always looks better than the skin-and-bones look. Plus, most “weight loss” programs achieve higher rates of pounds lost because people on those programs lose muscle as well as fat. Do you really want to lose muscle?
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Losing fat isn’t enough to shape your body to look the way you’ve always wanted. You might go from overweight to thin, but don’t confuse losing fat with having a better body. It’s true only up to a point.

Having healthy muscles on your body is not only good for your health, but it helps you to look and feel spectacular. If you’re a man, you can call it ripped. If you’re a woman, you can call it toned. No matter what you call it, you won’t get there unless you put the time into building some strength.

This is just as important for women as it is for men. Women need to take care of their muscles and shape their bodies every bit as much as men do. Taking a well-rounded approach to physical health is not a guy thing. It’s something that every person needs. Some women seem to be afraid that lifting weights will make them big like a man. This is not the case. Women will not become big like man simply because they lack the testosterone that is necessary to make it happen. The fear should not be of gaining some muscle. Women generally are suffering from all the pains of a lack of muscle on their bodies. These pains range from back pain to lack of energy to difficulty doing everyday chores, such as bending over or lifting moderately heavy items. Our discussion of weight lifting will take up more space than our discussion of cardio. This is simply because lifting weights requires more depth of understanding. You can read more about why women won’t get big while weight lifting by clicking here.

Learning proper form will be very important as you learn how to weight train. You will have to make sure that you are lifting the weights correctly and under complete control. Failure to keep control and form when you lift can lead to injuries.

While cardio might be as simple (but not easy) as putting one foot in front of the other, or keeping the pedals on the bike moving, weight lifting might not come as quickly at first. You may have known how to run or ride a bike for most of your life, but not necessarily know how to do the bench press correctly.

Some lifts will require you to have a spotter. If you don’t have a spotter
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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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Now that you know what reps and sets are, you will slowly increase the number of reps you do or the amount of weight you lift over time. This is how your muscles will grow. Over time, you should be able to increase the reps you do or the weight you are working with.

This is called resistance progression. Your muscles slowly progress as the resistance is increased. There are actually many ways that you can increase resistance progression, which you can read about by clicking here. For now, you should focus mostly on increasing either the weight you do or by doing one or two more reps on an exercise before increasing the weight. And after you have more experience, you’ll want to periodize your program, by switching routines every 10 to 14 weeks. An example routine to start on after your first three months from this book, is Full Body Attack, by Darrin.

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

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Because these exercises are so difficult and work so many muscle groups at a time, you get an incredible workout that you couldn’t get any other way.

Some muscles are much larger and much stronger than others. Your back and your legs are going to require a lot more of your time than your forearms are. In general, the larger a muscle is, the more work it’s going to be able to handle. These exercises are called compound movements, or what I like to call YWWASWT exercises. Darrin has a slightly different take, and calls them The Big 7. Because these exercises are so difficult and work so many muscle groups at a time, you get an incredible workout that you couldn’t get any other way. Your quadriceps, hamstrings, buttocks, and lower back erectors are heavily involved in this movement. Nearly all of the remaining muscles of your body are also secondarily involved. For example, squats are probably the most intense lifting exercise you can do, and therefore is one of the best exercises. Squats are intense because they work so many muscle groups at the same time. Working more muscles at a single time is certainly more time efficient and gets you out of the gym faster, but there’s more to it than that. Working several muscle groups together creates synergy. Synergy basically means that the whole is greater than the sum of its parts. Let me give you a little example that will hopefully make sense. Let’s say we have a wooden board that is capable of supporting 10 pounds of weight before cracking. And while the picture above certainly shows a long list of muscles to keep track of, the good news is that you are going to be able to use exercises that take care of several muscle groups at a time.

It makes sense that if you were to place a second wooden board on top of the first, the two boards together would be able to support 20 pounds of weight. When you actually place the weight on top of the boards, however, you quickly discover that the two boards together are able to support more than 20 pounds without cracking. It might be as much as 30 pounds.
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You will develop your base of muscle more quickly than you ever could otherwise.

This is similar to what happens when you work several muscle groups together. The results that you get from doing squats are greater than if you were to train your quadriceps, hamstrings, lower back, and buttocks separately.

This is why the The Big 7 exercises should be the core of your workouts. The exercises that isolate a single muscle group should not be taking up the bulk of your workouts. Click here to read more about why you should focus on the compound movements. I should warn you ahead of time that you will hate doing the heavy lifts like the squat and the deadlift until you can learn to love them. They are the ticket to transforming your body, and if you can learn to love them and do them properly, they will love you back by giving you the body you’ve been looking for.

You will develop your base of muscle more quickly than you ever could otherwise. Your body will increase its ability to produce muscle. Your metabolism will increase and you will speed up the fat burning process. Natural hormones will also be released throughout your body that enhance your physical abilities. The compound movements truly are gold, whether you are young or old, male or female. If you feel that you are going to have trouble learning how to love exercise, there is a little secret that will help you start to love exercising. Yes, you will actually love it, but it won’t be easy. Click here to read more.

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This is the whole purpose of this exercise schedule, to give you a firm template that you can adjust at your own pace.

Workout Schedule

1. 2. 3. 4. 5.

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. The newbie workout routine was designed to avoid being too intense for those who are new to the gym. It is for people who have never touched a dumbbell, and people who need to get in shape. 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. 7.

This is the whole purpose of this exercise schedule, to give you a firm template that you can adjust at your own pace. But this is not designed to be your be-all-end-all routine. In fact, after your first 3 months (or earlier if you have already been lifting before getting this book), you should look into either the Full Body Attack program, or for more advanced lifters, check out The 6x6x6 Routine. If you are looking to really accelerate fat loss, you can try Fat Burn Furnace.

Over the course of the coming three months or longer, you will slowly add exercises and modify the newbie routine until it looks like the “newbie plus” routine. The “newbie plus” routine involves more exercises overall and uses exercises which are more intense than those in the newbie routine.

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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, do a light warm-up of 12 reps to get started.

Schedule:

The only exceptions to this general rule are your calves and your abs. Your calves should probably get 15 reps, while an exercise like planks involves time, say 45 seconds for newbies.

The general rule for your exercises is that you should do 3 sets of 8-12 reps. This is generally the optimal range for stimulating growth in your muscles, but you may choose to go down to 6 reps on many of the heavier exercises.

This routine starts by alternating between day 1 and day 2. For example, you would work day 1 on Monday and Friday, and Day 2 on Wednesday. On the next week, however, you alternate and do day 2 on Monday and Friday, and day 1 on Wednesday. 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, then back to 1/2/1… Sets & Reps:

For each muscle group, do a light warm-up of 12 reps to get started. Each working set should then have progressively more weight and less reps. So, if you’re doing the dumbbell bench press, you might warm up with 40 pound dumbbells and do 12 reps, followed by 8-10 reps at 50 pounds, followed again by a set or two of 6-8 reps at 60 pounds. “What a second,” you say. “This doesn’t seem like much. All the muscle
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magazines tell me to do 5 sets of curls, 5 sets of bench press, 5 sets of…”

Ok, relax. You are just starting out, remember? You’re still a newbie. 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, then I’ve failed. And you’ll fail too.

Don’t worry. After a few weeks we’ll add some exercises. And after a few months you can expand your program to something more advanced. But for now, keep the volume low and stick with it. Repeat after me: “I will follow this program and stick with it for the full 3 months.” If you’re barely getting 5-6 reps on your heaviest set, stay at the same weight until your heavy set gets up to 8 reps or so. Once you’re able to do 2 more reps, increase the weight a bit and drop the reps back down to 6 on your heaviest set. Now, what about the weight to use?

If you are able to do 12 reps on your heavy set, you’re probably not lifting enough weight. These should be difficult! As a newbie, you should be taking your sets to near failure, meaning you go to the point where you can’t go another rep further. For the first time in your life, you should be feeling a sense of accomplishment when you fail! Rest intervals: Try to allow approximately one minute’s rest between each set. This is not a rule for all exercises, just a guideline. You’ll obviously need a little more recovery time after a set of deadlifts than you will after a set of calf raises.

You should feel tired at the end of your workout, and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights.

Time required:

Total weight lifting time for the beginner routine is approximately 30

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minutes. This assumes that you do 3 sets of each exercise with a one minute break in between. Since there are 4 total exercises, that means you’ll have a total of 12 sets to do. That’s not a lot to ask, right? Be very careful with squats and deadlifts, however. Start with a light weight and be sure to squat properly and do your deadlifts with perfect form. (See the links below.) If you’re not careful with these two exercises, you can hurt your back and suffer other injuries. Remember that these exercises are very safe if you do them correctly.

You should feel tired at the end of your workout, and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights.

Have you worked out consistently for the past 4 weeks, 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). For most of you, this will be ready after the first month. But it’s ok to wait a few more weeks. But if you haven’t done 3 workouts a week for the past 4 weeks, then you can’t add more exercises yet! As you do add exercises, your routine should begin to evolve into the following “newbie plus” routine.
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

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You can find complete explanations on each of these exercises by clicking on the following links: 1. Explanations on how to do each exercise (plus a few extras): Squats 2. 3. 4. 5. 6. 7. 8. 9. Lunges Romanian Deadlifts Standing Calf Raises Seated Calf Raises Dumbbell Shoulder Press Side Laterals Crunches Deadlifts

The Exercises

10. Bench Press 11. Close Grip Bench Press 12. Incline DB Bench Press 13. Dips 14. Bent Over Bar Rows 15. Lat Pulldowns (Front Variation) 16. Dumbbell Bicep Curls If you can’t do 6-8 dips, then do the close grip bench press until you’re ready for dips. Cardio: As mentioned earlier in this program, cardio can be done at the time that fits your schedule the best. The most important thing is that you just get it in. If it fits best right after your workout, do it right after your workout.

Your “newbie plus” routine shouldn’t take much longer than 45 minutes each time you go to the gym. It’s better for you to workout hard than to workout long – so get ready and go hard each time.

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Strength training has been shown to be effective for older trainees as well. They will find that their joints, including the wrists and knees, will become stronger. Bone density will increase for all people, especially those with age.

Older Trainees

This helps to prevent a decline in bone density that leads to frailty and bone fractures, and helps to prevent sarcopenia (the loss of muscle mass as you age), which are the most common reasons for being put in nursing homes. I hope this helps make the case that even the elderly need some form of resistance training. Contact your doctor before beginning, and start with a light weight and go at an easy pace that you can handle.

Contrary to what you might believe, developing stronger muscles, bones, joints, and having greater physical endurance aren’t the best rewards of strength training. These are the physical outcomes, but the greatest reward that you receive may be the strength you build within. This inner strength is the most important type of strength that you will ever develop. It is this strength that will flow through to every aspect of your life. As your mind and discipline develop, you will find yourself more capable of accomplishing your goals in life.

As you grow and progress in strength, you will find that you are being strengthened in more ways than just one.

Building Inner Strength

With every difficult exercise that you face, you are training your soul to endure the challenges of life. As you press hard with your last set of squats, run your last mile, and resist foods that harm your body, you are building the will and dedication to succeed in anything that you pursue.

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The body cannot be strengthened without the mind.

Without these types of challenges in life, no human being would ever be able to rise higher than another. And it’s these challenges that we need to learn to embrace in life if we are to fulfill our potential. That is why I believe that the word “bodybuilding” so poorly describes the act of strengthening your muscles. The word bodybuilding only tells half of the story of what is achieved. Character is built just as strongly as the body is as we press ourselves to achieve new levels of physical accomplishment. The outstanding body that you develop is only an outward display of the inner strength that you have created.

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. Other inputs into your body are the thoughts you put into your brain. The body cannot be strengthened without the mind.

Thus the process of transforming your body becomes every bit as much a personal journey as it is a physical one. This is because the mental, physical, and spiritual elements are inseparably connected. The health of each aspect of your life is dependent on the health of the others.

You will also notice that the title of this program is Three Months to a New You. Notice that I did not call it Three Months to a New Body. The second title would be a gross understatement about what you should accomplish in the next 3 months. While those around you might choose to spend another hour watching their favorite program on TV, you will be choosing to create a stronger person within. When you pick up the weights in the gym, remember that you are strengthening so much more than your muscles. You are creating a new you. You need to eat properly, drink lots of water and get the right amounts of rest.
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Fortunately, getting your rest and water are extremely easy to do as long as you can make sure that you’re getting the right amounts at the right times.

You’ll want to keep a steady a flow of water coming into your body throughout the day. You can read about a few tips that will help you hydrate your body by clicking here.

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

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How To Eat

Before we get going too far on what to eat, I’d like to take a moment to talk about the importance of eating. If that statement sounds obvious to the point of stupidity, then it’s a good thing. The importance of eating should be an extremely obvious thing. It’s not obvious for everybody. 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. This kind of thinking is surprisingly common. I’d like to take a moment to dispel these types of myths. Giving your body the right amount of food is what keeps you in shape and helps prevent you from getting fat. Yes, not eating enough food can make you fat.

If you only eat small amounts of food or skip meals, your body starts to learn that it’s not going to get all the nourishment that it needs.

Certainly, people who endure extreme starvation become very unhealthily thin. But you’re probably not going for days and days without food. Instead, you’re giving yourself just enough food so that your body can store it all away as fat - - and please don’t go through extreme starvation to overcome this… we will be discussing better methods here.

One of the best books on this topic is Tom Venuto’s Burn The Fat, Feed The Muscle. While I’ll give you some insight here, Tom devotes over 300 pages on the topic. You can order it here.

The point is that your body is smarter than you might think. Many times, our bodies are smarter than we are. If you only eat small amounts of food or skip meals, your body starts to learn that it’s not going to get all the nourishment that it needs.

Your body basically says ‘Hey, it looks like this is all the food I’m going to get for I while. I’d better save up as much as I can’. And that’s exactly what your body does; it saves it as fat.

Think about it for a moment. What would you do if you lived in place that

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frequently experienced food shortages? If you knew that you weren’t going to be able to get food for a while, you would take all the food you could get your hands on and store it all in your basement. This starvation mode comes for three primary reasons:

2. You’re skipping meals or eating one huge meal each day
As this nasty process continues, you eventually reach the point where the survival instinct kicks in and you eat everything in sight.

3. You eat all the time but the junk food you eat does not nourish your body

1. You’re not eating enough food overall

Same thing happens with your body. If it sees a food shortage coming, it takes all the food it can get and stores it in your body’s “basement” (use your imagination here).

So for example, let’s say that your one of those people that always skips breakfast. If you eat dinner at around 6:00 pm each day, 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. This will starve your body.

Or maybe think of it this way. Each day is 24 hours long, but you if you eat only lunch and dinner, then you consume all of your food within a 6 hour period. Six hours is only 25% of the day. You are eating 100% of your food within 25% of the time. If you’re eating all of your food within 25% of the day, 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. But you don’t want to lose muscle. We talked earlier about how muscle burns fat even when it’s at rest and helps you to keep the fat off.

So on top of the fact that your body has gone into starvation mode and is saving up for the regular famines, you also have less muscle which means that your body is burning even less fat overall. These factors combine and your body starts to burn less and less fat over
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time. As your body burns less and less fat, your only option to keep losing weight is to starve yourself even more.

As this nasty process continues, 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. The hunger pain that you feel is merely your stomach sharing its displeasure with your brain. This is what happens to people that can’t stay on their starvation diets forever; they gain all the weight back and more since their metabolism has slowed down. Click here to read more about how this happens and about how to speed up your metabolism. At some point, you have to give in and start eating again. But when you do, the fat burning is so slow that you pack on all the weight you lost and then some. All you do is make yourself fatter then when you started.

Five or six moderate meals a day is the answer.

So let’s talk about something you can do long-term. The answer is to keep the right amount of muscle on your body. If you’re going to keep your muscle and avoid starvation mode, you’ll need to eat frequently and in the right amounts.

This is where the whole idea of eating six meals a day comes from. Your body does best when it is given a constant flow of nutrients instead of the up-anddown roller coaster that makes you fat. Five or six moderate meals a day is the answer. This is also necessary because your body does not store protein. Your body and muscles both need proteins, and so it’s best to keep protein in your system throughout the day. Click here to learn why you need protein every three hours. All of these facts combined should lead us to conclude that breakfast is a very important meal. Again, your body is very smart and often adapts to the situations you put it in. If you are never hungry in the morning, it’s only because you never eat in the morning.

Start eating in the morning and you’ll find yourself hungry in the mornings.
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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, 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.

First thing in the morning, these people eat a full meal. Meat, rice, and vegetables right out of bed – and yes, they eat carbs (rice) with most meals and don’t get fat. I lived over there for two years and have witnessed skinny little people who don’t exercise at all eat like this every day. If you don’t believe me, believe them. Eating breakfast and meals throughout the day is what keeps your metabolism moving so that you can burn fat efficiently.

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. You must always remember that fast food restaurants are not actually in the business of selling you food per se. Their primary offering is convenience, not nutrition.

What to eat

Changing your body type will require a little bit of learning about what types of foods you should eat. This subject can get very complicated, but I’m going to simplify it as much as possible. This isn’t meant to be a full essay about food - - it’s just an explanation that’s meant to take you most of the way to where you need to go. 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, remember what you are purchasing. These are not meant to be good for you. These are meant to be convenient.

That’s why it’s so hard for us to buy healthy food. A healthy pasta salad is nowhere to be found on the shelves of the supermarket. Instead, you have to get the chicken from one place, the veggies from the produce section, and the
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As a general rule, avoid carbs that are white.

This is how you make healthy food. You buy the healthy pieces from all over the grocery store and combine the healthy pieces into a healthy meal. The very moment that you start purchasing food for convenience is usually the moment that you stop purchasing nutrition. Many of the best foods in most grocery stores are often around the edges of the grocery store. This is where you will find the fresh produce, lean meats, and dairy products. These are the right ingredients to buy and put together to make healthy food.

pasta from the shelves… you have to plan ahead and find the pieces throughout the store.

What to buy

As a general rule, avoid carbs that are white. Anything made with white flour such as white bread and crackers, or anything made from sugar such as cookies and cakes should be avoided. The nutrition has been removed from these and they will help you to get fat. Your best bet is to buy whole grain breads and pastas. Be careful of the many wheat breads that are simply white bread with food coloring in them.

Don’t ever buy junk food or sweets or soda. You will be offered these things at work and in social situations even if you never buy them. Resist these as much as possible. A little bit here and there won’t kill you, but try to keep it down.

You might feel like a health freak by always trying to buy the foods that say ‘whole grain’, but this is actually a great thing. You don’t have to stop eating pasta because it’s a refined carbohydrate. Instead, buy the whole grain pasta that is healthier and eat the correct portions. Buy brown rice or wild rice instead of white or instant rice. We are lucky that we can improve our health by just making a few adjustments to the types and amounts of food we eat.

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In general, you’ll want to consume a variety of meats, fruits, vegetables, grains, nuts, beans, legumes, seafood, etc.

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, so I’ll just say that you should look for foods that are closest to the way they are naturally, before human processing was involved. Remember, wholesome is derived from the word ‘whole’, and whole foods will nourish and strengthen your body. In addition to Burn The Fat, Feed The Muscle, a great book that talks about how to choose the right foods in The Truth About Six Pack Abs. (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. You should use the next three months to learn more about good and bad foods. In fact, 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.

In general, you’ll want to consume a variety of meats, fruits, vegetables, grains, nuts, beans, legumes, seafood, etc. 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. Try to get a portion of protein and complex carbohydrate (whole grain pasta, brown rice, etc.) with each meal, and get a portion of vegetable with the majority of your meals. Watching your portions sizes is probably one of the most important factors to keeping your body on track.

If you eat too much of anything, you will get fat. Eating too much healthy food will also make you fat. Again - - and I’m repeating myself on purpose here - the typical meal will have 3 small portions that are each about the size of your palm. You should have a portion of protein, carbohydrate, and vegetable together as often as possible. Stay close to this rule as best as you can, and adjust it only as needed to fit your needs. Of course, if you are trying to gain muscle, your portions will be larger but you want to only have a slight excess of calories, not a huge excess. A slight calorie surplus – combined with the right weight training program – will build muscle without adding much fat. But eat too much and you’ll build
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muscle and fat. However, if you are really skinny, you will like want to eat far more than you think you need to eat. Again, Burn The Fat, Feed The Muscle has all the guidance you need. Carbohydrates are included in this program because they are necessary for your body to get the energy it needs. Contrary to what others will tell you, carbohydrates do not make you fat. Eating too many calories is what makes you fat. Your body needs carbohydrates (especially if you want to build muscle), and if you eat the right kinds in the right amounts, you won’t get fat.

It’s better to have a protein shake than to skip a meal altogether, but the best solution is to eat real food the way your body was designed to eat it.

You should also try to eat a piece of fruit or two each day, either in the morning or afternoon. I’m not going to include the fruit in your meal plan because you can choose your favorite fruit and because fruit requires no cooking. You can easily buy the fruits you like and eat one or two a day, so make a plan to do this. As we discussed earlier, you should be eating six moderately sized meals a day. I am a realist and know perfectly well that you do not have time to be in the kitchen cooking all day long. If you want to do things the perfect way, you certainly can cook six separate meals throughout the day, but I’m going to try to give you a realistic alternative. My realistic alternative is not to tell you to drink meal replacement shakes for 2-3 meals a day. Meal replacement shakes should not become half of your daily food intake. You can use meal replacements and protein shakes from time to time as a matter of convenience and/or around your workouts.

It’s better to have a protein shake than to skip a meal altogether, but the best solution is to eat real food the way your body was designed to eat it.

I’m going to have you cook three meals a day and divide each of these meals into halves. So for example, your lunch that you cook should be big enough to cover 2 out of your six meals in a day. You’ll eat half at perhaps 12:30, cover it up, and then eat the rest at 3:30. This leaves you with the same amount of preparation as for three meals, but helps you to improve your portion sizes and your meal times.

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If you have a job, get your mid-afternoon meal as a quick break. It shouldn’t take much more than 10-15 minutes to get this meal in. All it takes is a quick re-heat and you’re ready to go.

You don’t have to be 100% perfect when you’re doing this. Shoot for an A- for now and adjust this schedule as needed to fit your day.

You will prepare your food twice a day, in the morning and at night. At dinner time, you’ll cook enough food for your two evening meals and also prepare your lunch for the next day. This program is designed so that your dinner and lunch will use similar ingredients so that they are easier to cook together.

By having a different protein source for your afternoon and evening meals, you’ll be able to give yourself more variety. For example, your lunches and dinners may look something like this.
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, and you’ll be able to cook lunches and dinners at the same time with similar ingredients. Again, this isn’t the “perfect” way of doing things, but it can work quite well. 1. 7:00 am- Breakfast 3. 12:15 pm- Lunch 4. 3:00 pm- Lunch 5. 6:00 pm- Dinner 6. 8:45 pm- Dinner 2. 9:45 am- Snack (piece of fruit w/ yogurt, etc.) Since you’re eating six meals in a day, your meal plan might look something like this:

You don’t have to be 100% perfect when you’re doing this. Shoot for an A- for now and adjust this schedule as needed to fit your day. Just eating six meals a

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day is more important than eating at the exact time you have scheduled. Try your best to never miss a meal.

Your stomach will tell you when you need more food, and you won’t have to force it.

Bring your food with you in a container. 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. Also remember that this is not an exact science - sometimes your needs will be more or less than a portion with each meal. Building muscle will require a calorie surplus. Your stomach will tell you when you need more food, and you won’t have to force it. Eat more food than the recommended portions if you still feel hungry and if you’re having trouble growing. If your primary goal is to lose fat while maintaining muscle through weight training, start with the initial portion recommendations and see how your body responds after several weeks. This could be all the change you need to make if you’ve been overeating. If you need to, 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.

Eating Out – Cooking your own food is by far the best way to go, and you should do this for the majority of your meals. When you do go out to a restaurant, just try to follow the rules and choose healthy foods to eat. 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. And don’t be afraid to make special requests, like ordering the chicken without the fatty sauce… These eating recommendations will help you avoid putting your body into a

Stopping your meal earlier than you think you should is usually better for most people who are trying to lose fat. Since you are bringing your food with you each day, you can easily eat more if you’re still hungry 15 minutes later. If you’re overeating, however, there’s no healthy way for you to undo the overeating you just did.

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situation where it needs to store everything you eat as fat. As you maintain your muscle levels through strength training, the food you eat will be used to feed the muscles on your body. The muscles on your body will then help you to keep your fat levels low. It is this combination of frequent, well-proportioned meals, proper strength training, and cardio that will help you to achieve the body you desire. Set your goals and aim high. Don’t weigh yourself all the time because the weight scale lies. Your goal is not just to lose weight or gain weight, but to lose fat and build muscle. If you lose fat and replace it with heavier muscle, you won’t lose a ton of weight. But then again, 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. Losing more than that usually means that you are losing lean body mass or sending your body into starvation mode. Both of these will make your fat loss stop at a point.

For most people out there, losing two pounds of fat per week is the most that you will be able to lose healthily.

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. You might only lose 1 a week. People who tell you higher numbers than this are putting you on programs that cause you to lose more than just fat.

With that having been said, most people can have amazing changes in their body type in just 90 days. Losing 100 pounds will be a 1-year project, but you can gain 20 pounds of muscle (I’ve done it), or lose up to 24 pounds of fat in 90 days. These are significant changes that other people will notice. Think about how long it took you to get fat – most likely it’s been years. You’ll see great results by the end of this program, but no safe and durable program is going to undo years and years of poor diet and exercise in weeks. So stick with it!

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Also remember that your metabolism will have to go through an adjustment phase.

Making these adjustments in your life will be similar. It will be tough at first, but once you get up to speed, it will become much easier to maintain.

Think of a rocket that is being blasted off into space. Getting the rocket off the ground and flying is what takes up 90% of the rocket’s fuel. Once the rocket has speed, it’s easy to keep going and maintain that speed.

Real food might feel heavy at first, but your body will figure out how to adapt and start becoming healthier with time. Also remember that your metabolism will have to go through an adjustment phase.

Food should be something that we enjoy. If you’re used to eating junk food and twinkies, your body is probably very used to your old lifestyle and will even go through withdrawals as you adjust - - yes, you will experience something similar to a withdrawal if you’re used to eating lots of sugar.

Making the Change

Your first time buying groceries will be tough too. 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, sauces, spices, salt & pepper, etc.

The eating recommendations aren’t meant to be perfect. Miracle Whip isn’t necessarily healthy, but a little bit for flavor will help you to eat your sandwich. Frozen foods aren’t as good as fresh foods, but foods don’t lose their nutrition when they are frozen either. So frozen chicken breasts and frozen vegetables will be on the grocery list.

These items will bring you some convenience with nutrition. The best part is that you don’t have to worry about frozen foods going bad so fast. Feel free to buy all fresh veggies and chop them if you prefer.

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If you don’t like to eat things like peas, tomatoes, lettuce, broccoli, or salmon… then you just plain don’t like to eat the food that your body needs to be healthy.

You’ll become faster with cooking over time as you learn to multi-task. You might prepare other foods and occasionally stir your vegetables as they fry… but it will get easier with time. Just like paying your dues in the gym, you’ll have to pay your dues in the kitchen.

I also recommend other timesaving measures, such as buying devices like vegetable choppers and the Foreman contact-cooking grill. These contact grills usually do a great job of cooking frozen chicken breasts without having to thaw them. I just put the frozen chicken breast in and within 10 minutes I have chicken to eat. I find this to be very convenient.

This program will give you two full weeks of lunches and dinners. Repeat the menu every two weeks for the next three months. You don’t have to eat only these things if you don’t want. If you don’t like something on the list, change this template to fit your needs. If eating something every two weeks is too much, throw in your own healthy recipes. You’ll have to do this at some point.

Caution: If you don’t like to eat things like peas, tomatoes, lettuce, broccoli, or salmon… then you just plain don’t like to eat the food that your body needs to be healthy. Learn to love the food that your body needs. Don’t cut out all the vegetables because you don’t like them. You need vegetables with as many meals as possible. Caution #2: These recipes weren’t meant to impress any master chefs. These are designed for people who are pressed for time and who need some help with cooking delicious food that’s healthy.

Your first week will be your biggest shopping week. So don’t freak out when you see the bill – it will be smaller in the remaining weeks.

In the following grocery list, I recognize that a 250 pound man will need to

Grocery Lists

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eat twice as much as a 125 pound woman. If a certain item requires you to think about your portions, I’ve told you how many meals it will be used for by placing it in parenthesis (1).

So, for example, the first item on the list is a potato (1). This (1) tells you that you will cook potato one time for dinner. Since you are dividing your dinners into two small meals that each have one portion, that means you’ll need to buy two portions of potato. Note: For breakfasts, see the appendix. 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

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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, when you are reading this, local store discounts, and how much of each item you decide to buy. Buying a large bottle of olive oil will cost more than a smaller bottle, but you will get a better value.

Crushed Pine- apple Kebab Skewer Sticks

Minced Garlic Extra Virgin Olive Oil

Italian Dressing

Italian Stewed Tomatoes Sugar

Before you have a heart attack, realize that you will not be spending this much money every week. Like anything else that you get into, there will be some up-front costs. A large portion of your first grocery bill will go to sauces and other items that will last you a long time. Your average grocery bill will average somewhere around $40-50 a week after the first week. Cooking your own meals will be both cheaper and healthier than eating out every day.

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Romaine Lettuce: This lasts much longer in the refrigerator than regular lettuce. It’s healthier, and I personally enjoy eating it more - especially on sandwiches.

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. Brown Rice: Don’t buy the instant rice. The boil-in-a-bag version can save time. Regular rice is also easy to cook. Olive Oil: This is more expensive than other oils. Make this investment for your health. Ground Beef: You can buy the 5 pound size and freeze it in a plastic bag. Thaw in the microwave.

Contact Grill: Many of our recipes use a contact cooking grill like the George Foreman contact cooking grill. I purchased the Hamilton-Beach brand with adjustable heat settings. It cooks frozen chicken breasts, beef, and salmon just great.

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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. You’ll just be buying a few new items, 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, onions, lettuce, ground beef, tomatoes, cheese, chicken, turkey sandwich meat, salad, shrimp, tortillas, and brown rice. Just take a moment and look at the next week’s grocery list ahead of time and see what you need to re-stock. Once you get going, it’s really just a matter of some small planning for your upcoming meals and keeping your main ingredients stocked. If this is your first time and you have to literally buy everything on the first grocery list, don’t let it get you down.

Eating healthy food becomes just as much of a habit as eating unhealthy food. After you do it for a while, you might find that junk food has lost its appeal. You’ll crave the healthy foods that nourish your body - it’s only a matter of time and adjustment, but you’ll never look back.

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Here are the recipes for your upcoming meal plans for lunches and dinners (for breakfasts, see the appendix). Feel free to add your own healthy recipes as you would like; this is just to help you get a running start on eating clean and healthy food. Before you start preparing each meal, be sure to take a moment and read the directions for dinner and the next day’s lunch. Many of these meals will use the same meat and similar ingredients, 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.

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. Rinse fish fillets under cold water, and pat dry with a paper towel. Spray a baking dish with non-stick spray and place your fish fillets inside. Cook brown rice according to the instruction from the package.

Pour salsa over the top and sprinkle on shredded cheese. Top with crushed corn chips. Bake, uncovered, in the preheated oven for 15 minutes. Place carrots in a microwave safe dish. Pour on 1 tablespoon of honey and mix; then add a thin slice of butter to the top. Cover with clear wrap and microwave for 3 minutes.

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Next Day’s Lunch: Tuna Sandwich

1 can tuna in water, drained

In a mixing bowl, combine tuna, miracle whip, crushed pineapple, chopped cucumber, sweet pickle relish, and mustard. You can toast the bread if you would like, and add butter to the inside to help prevent it from absorbing moisture during storage. Place the tuna in the bread to complete your sandwich.

½ cup cucumber, peeled and chopped

2 tablespoons miracle whip

1 ½ tablespoons sweet pickle relish

1 tablespoon crushed pineapple, 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. Rinse your sweet potato and wrap it in foil. Bake in the oven for one hour. Mix A1 Steak sauce, ground cumin, and minced garlic. Pour the sauce into a plastic bag and add steak meat to the bag. Refrigerate for one hour while potato is cooking, and go do something else until these are ready. Preheat grill to medium-high, and cook the steak on the grill to the desired level of doneness (medium, well done, etc.).

Rinse broccoli and place it in a microwave safe dish. Pour 3 table spoons of water on the broccoli and sprinkle a little salt on for taste. Cover the dish with clear wrap and microwave for 3 minutes on high.

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Next Day’s Lunch: Steak Quesadilla
Lean steak Spaghetti Sauce ¼ cup of bell pepper, sliced

Tortillas

3 mushrooms, sliced 1 teaspoon minced garlic 1/8 teaspoon black pepper

Cheese

¼ cup of onion, 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. Place the minced garlic and sliced beef into the pan and stir fry until the meat is cooked to desired doneness. Add sliced mushrooms, onion, and bell peppers and continue to fry for 3 minutes.

½ teaspoon salt

1 teaspoon olive oil

In another pan, spray some non-stick spray and place a tortilla directly onto the pan. Brush some spaghetti sauce onto the inside of the tortilla. Add 1/8 cup of grated cheese, then your meat and veggies you cooked earlier. Place some more cheese on top and fold the tortilla so that it closes. Cook for 1 minute and then flip the quesadilla to heat the other side. Repeat this 3 times or until all the cheese is melted. Enjoy with some salsa.

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Day 3
Dinner: Pesto Chicken Pasta
Chicken Breasts 1 tablespoon minced garlic ¼ teaspoon black pepper 8 mushrooms, 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. It doesn’t have to be this way; you can use equal amounts of pasta, chicken, and mushroom for correct portions. It still tastes great with pesto sauce.

First off, start boiling your pasta noodles in a pot of water. Cut thawed chicken into 1/2 inch chunks. Pour olive oil into a pan and heat on medium high for 2 minutes. Put minced garlic, salt, pepper, and your portions of chicken into the pan. Stir for 3 minutes. Add sliced mushrooms and stir for another 5 minutes. Add pesto sauce and stir again for 3 more minutes. Serve the pesto sauce on top of cooked pasta.

Next Day’s Lunch: Tuna Pasta w/salad
Whole-grain cooked pasta Salad

1 can tuna in water, 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. The peas are done as soon as the water boils and leave the pasta until it’s fully cooked. In the mean time, mix tuna with a light amount of miracle whip. Combine with the pasta, chopped onion, and peas, and grate some cheese over the top and sprinkle on some parsley. You can eat the pasta on top of salad, or serve the salad separately with some dressing.

1 Teaspoon dried parsley

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Day 4
Dinner: Turkey Dinner
Turkey breast 1 tablespoon butter Salad Potatoes, peeled and cut into quarters ¼ teaspoon salt

1 tablespoon milk

Cook turkey according to the instruction in the bag. Serve it with gravy (follow instructions on the gravy package).

Next Day’s Lunch: Turkey Sandwich
Whole grain sandwich bread Tomato Mustard

In a medium sized pot, place the potatoes cut into quarters in water plus 1/4 teaspoon of salt. Cover and boil for 15 to 20 minutes or until potatoes are cooked through, then drain. Mash the potatoes with a masher, electric mixer, or even the bottom of a cup if you don’t have those. Add butter and milk to taste, then season lightly with salt and black pepper. Gradually beat in the milk and butter until the potatoes have the right consistency.
Turkey breast meat Cheese Lettuce

Miracle Whip

Toast your bread first if you desire. Place a light layer of butter on each side to help keep the bread from becoming soggy overnight. You already know how to build a sandwich. Make it happen.

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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. Refrigerate the bag for one hour or more. Preheat oven to 350 degrees F. Remove chicken from bag, discarding remaining marinade. Place chicken in a lightly greased baking dish, covered with foil, and bake for 50 minutes or until chicken is cooked through and juices run clear.

1 teaspoon parmesan cheese

1/8 teaspoon pepper

While chicken is cooking place potatoes into a baking dish. In a bowl, combine melted butter, garlic, salt, pepper, and lemon juice. Pour the mixture over potatoes and sprinkle on some parmesan cheese. Cover the pan with foil and bake in the oven for 30 minutes. Uncover and bake an additional 15 minutes, or until golden brown.

Next Day’s Lunch: Chicken Salad

2 portions of Italian style, 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. When chicken is done, place salad onto a plate and then add your chopped chicken. Serve with salad dressing and a side of chips and salsa.

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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. As noodles boil, begin cooking ground beef. Add chopped onion and green pepper as beef cooks. Fry until beef is fully browned. Add 1/2 can of Italian stewed tomatoes and enough spaghetti sauce to fully cover the meat and vegetables. 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. See day 2 above for description of how to cook broccoli.

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. Slice onions, zucchini, and mushrooms. Fry the ground beef and all of the sauce it’s in together on medium high heat until the meat turns brown. Drain oil. Add ½ tablespoon of olive oil and sliced vegetables, carrots, green peas, and the rest of the sauce to the pan. Cook for 5 minutes more while stirring. 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

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Day 7
Dinner: Shrimp Scampi
Whole wheat penne pasta ½ cup sliced onion Raw shrimp, peeled 2 teaspoons lemon juice 8 sliced mushrooms

Next Day’s Lunch: Kebab and Rice

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

Day 8

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Dinner: Tacos

Whole wheat tortilla Tomato Salsa

Ground beef Lettuce

Black beans

Grated cheese

Quickly chop up some tomato pieces, lettuce, and grate some cheese. Place black beans in a pot and heat with the burner at medium. As the beans heat, place ground beef directly in a pan and heat on medium-high until the meat turns brown. Cook enough of everything to cover tomorrow’s lunch. Drain the meat and beans. Heat a whole-wheat tortilla for 15-20 seconds in a microwave. Build your taco or burrito and serve with salsa inside.

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. The chips will go soggy if you place them together with the toppings overnight. Melt the cheese in a microwave when you’re ready to eat; then enjoy with some salsa.

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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; set aside for 10 minutes.

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. Place the chicken in the grill and cook for 1015 minutes until the chicken is no longer pink on the inside. While chicken is cooking, mix miracle whip, sliced cucumber, sprouts, and minced garlic. Rinse lettuce leaves and pat dry with a paper towel, then cut them into 10 inch pieces. Slice the chicken meat. Cut the top off of the pita and fill with lettuce, tomato slices, sauce mix, and your correct portion of chicken.
1 tablespoon miracle whip 1 tablespoon mustard 1 lettuce leaf

1 teaspoon minced garlic

1/3 cup miracle whip

Lettuce, tomato, sprouts

Place 4 eggs in water and hard boil them for about 10 minutes or more. Discard the yokes from 2 eggs and keep 2 of the egg yolks. Chop the eggs together. In a small mixing bowl, combine chopped eggs, miracle whip, mustard, chopped cucumber, chopped bell pepper, sweet pickle relish, and dried parsley. Toast the bread and place a light layer of butter on the inside to preserve freshness. Place a piece of lettuce on each side and fill with the egg mixture.

½ cup cucumber, peeled and chopped 1 teaspoon dried parsley

¼ cup red bell pepper, chopped Sandwich bread

1 teaspoon sweet pickle relish

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Day 10
Dinner: Korean Beef
Stir-fry steak meat 1 tablespoon olive oil ½ cup sliced onion Brown rice 1/3 green bell pepper sliced

3 mushrooms sliced

1/3 red bell pepper sliced

½ cup broccoli

Sauce:

1 tablespoon minced garlic, 1 ¼ tablespoon sugar, 1/8 teaspoon ginger powder, 4 tablespoons soy sauce, 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. Set the bag aside. Slice up some onion, bell peppers, mushroom, and broccoli into bite-size pieces. In a frying pan, heat your olive oil for 2 minutes. 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. Be sure to make enough for tomorrow’s lunches. Cook brown rice according to the instructions in the package.

Next day’s lunch: Korean Beef Fried Rice

See above

Make enough of your dinner to cover tomorrow’s lunch. To make your lunch, all you need to do is mix the beef and vegetables with your portions of rice and fry together for 3 minutes.

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Day 11
Dinner: Chicken Quesadilla
Spaghetti Sauce ¾ pound lean beef 1/8 teaspoon black pepper 1/3 bell pepper, sliced Tortillas 1 cup mozzarella cheese 1/3 onion, sliced 1 teaspoon salt Salsa

3 mushrooms, sliced 1 teaspoon minced garlic 2 teaspoons olive oil

Cut your chicken portions into bite-sized pieces. Pour 1 teaspoon of olive oil into a pan and heat the oil on medium high for 2 minutes. Place the minced garlic and chicken into the pan and stir fry until the chicken is white and fully cooked. Add sliced mushrooms, onion, and bell peppers and continue to fry for 3 minutes. In another pan, spray some non-stick spray and place a tortilla directly onto the pan. Brush some spaghetti sauce onto the inside of the tortilla. Add 1/8 cup of grated cheese, then your meat and veggies you cooked earlier. Place some more cheese on top and fold the tortilla so that it closes. Cook for 1 minute and then flip the quesadilla to heat the other side. Repeat this 3 times or until all the cheese is melted. Enjoy with some salsa.

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. Place a light layer of butter on each side to help keep the bread from becoming soggy overnight. You already know how to build a sandwich. Make it happen.

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Day 12
Dinner: Baked Salmon
Salmon fillet Green beans Brown rice

1 tablespoon lemon juice

1 tablespoon soy sauce 1 teaspoon dry parsley

1 teaspoon salt 1/3 cup water

½ teaspoon black pepper

1 tablespoon blackened seasoning 1 teaspoon minced garlic

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

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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. Place some salad on a plate and then place the salmon on top. Add some light salad dressing and serve with chips and salsa.

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. Place potatoes in and 8x8 inch baking dish. In a bowl, combine melted butter, garlic, salt, pepper, and lemon juice. Pour mixture over potatoes. Sprinkle parmesan cheese over potatoes. Bake, covered, in preheated oven for 30 minutes. Uncover and bake an additional 15 minutes, or until golden brown.

1 teaspoon lemon juice

½ tablespoon soy sauce Red potatoes, cut into quarters ¼ teaspoon salt 1 teaspoon grated parmesan cheese

Cut chicken breasts in half length wise. Set the oven to broil and pre-heat for 5 minutes. Combine miracle whip, soy sauce, ground ginger, and chili powder. Lightly spray a baking pan with non-stick spray and place your correct portions of chicken into the dish. Brush the sauce mix over the chicken and broil for 3 minutes on each side. Brush the chicken again and broil for 2-3 minutes longer on each side or until juices run clear.

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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.

1 teaspoon minced garlic

1/3 cup miracle whip

1 teaspoon salt ½ small cucumber

Lettuce, tomato, sprouts

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

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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, mix up olive oil, lemon juice, minced garlic, and black pepper. Place half of the sauce along with your meat in a resealable plastic bag and let marinate for 3-4 hours. Drain and discard the marinade. Heat a ½ tablespoon of olive oil in a pan for one minute. Add sliced onion, mushrooms, bell peppers, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper. Stir on medium high until the onions become clear. Drain the juice and place the vegetables into a dish. In the same pan, cook the marinated meat until the meat reaches the desired level of doneness and then drain the juice. Microwave a whole wheat tortilla for 20 seconds to warm it up and serve with fajita meat, veggies, and salsa if desired.

1 teaspoon minced garlic

1/3 cup miracle whip

Lettuce, tomato, sprouts

Next Day’s Lunch: Steak and Veggies
Fajita meat and vegetables

Red potato

Cook fajita meat and veggies as described above. Mix them together. Cook red potatoes as described in day 13. Serve steak and veggies with red potatoes.

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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.

Closing Words

If you stick to the program outlined above and follow the principles you’ve been given here, it’s only a matter of time before you have created a new you. Don’t just believe that it can happen, see it happening.

I couldn’t begin to cover all the ways your life can be affected by the changes that you will make through this program. But realize that the different aspects of your life are all tied together. As you improve the physical aspect of your life, you also improve the social, mental, and spiritual aspects of your life — and by improving these, your confidence is also strengthened. 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. This nirvana is very real and it flows through your veins with every beat of your heart. Yes, this nirvana has a scientific name. We call it endorphins, and it flows through our blood as we become stronger. It brings us to a higher level of appreciation for who we are and what we can become.

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.

Realize that it is only a matter of time, effort, and applied knowledge. If the effort ever begins to feel too difficult, think about how you will feel when you have obtained your goals. How will you feel when you look at yourself in the mirror and see a new person?

So, as your life improves over the next three months, be sure to look beyond yourself. If all you do in this life is just improve yourself, you will not have achieved your full potential. You also have the potential to help the people around you to improve.
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Help others to make the same improvements that you will be making.

The key is to understand that by helping others, you are also helping yourself to grow and you are making the world a better place. If you have enjoyed reading this program and feel excited about what the upcoming months will hold, email this program to your friends and family members. You have received one copy of this e-book, 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. Also, feel free to post it online on your website or in blogs and online forums. Thank you for your time and commitment

Help others to make the same improvements that you will be making. By helping the people around you, you will be making your world a better place.

1) I would like to invite you to visit our website, www.WorldFitnessNetwork.com and become and active reader and community member. 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, if you have enjoyed reading this e-book, please take 5 minutes to subscribe to the World Fitness Network via the sign-up form on the site. New features are added from time to time and will be available only to subscribers. You can unsubscribe at any time if you really dislike free content. 4) We didn’t talk much about abs in this book. 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%, check out Burn The Fat, Feed The Muscle

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5) Most people reading this are trying to get smaller – losing fat. But some of you might be too skinny already and really want to pack on a lot more muscle. Skinny guys should check out Vince’s program.

6) After three months on this sample weight lifting program (or sooner if you’ve already been lifting), you’ll want something more progressive. Check out the WFN Full Body Attack program, Or for more advanced lifters, check out The 6x6x6 Routine. If you are looking to really accelerate fat loss, you can try Fat Burn Furnace.

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Appendix A: Breakfasts

The original version of this ebook emphasized breakfasts, but we neglected to include specific breakfast meal plans. Let’s remedy that. 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, breakfasts are truly the most important meal. You’ve been fasting for at least 8 hrs beforehand. Your body needs nutrients and energy to start your day.

You need to eat breakfast every day. And unlike the other meals of the day, where you want to tailor them based on your goals (larger portions if you are trying to gain muscle, smaller portions if you are trying to shed fat), with breakfast I’m going to suggest that you eat a big breakfast no matter what. In fact, it should be your biggest meal of the day. If you workout early mornings, then you will eat more. Essentially, on workout days you’ll get an extra meal in because of your workout. I want you to eat within 30 minutes of waking. Eating a large breakfast is going to be hard for some of you. If you don’t eat any breakfast now, start by eating something. Anything. And then gradually evolve to fit the recommendations in this appendix. If you are going to workout that morning, then it can be a protein shake (with some carbs). And then eat a real breakfast within 1 hour of finishing your workout.

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Otherwise make it real food.

Unlike the lunches and dinners, we’re less concerned with monotony here, so there are fewer breakfasts to choose from. You can cycle through these or stick to just the ones you like.

As with the rest of this book, we’re going for an 80% solution here. After you are following this, you’ll need something more advanced, like Tom Venuto recommends in Burn The Fat, Feed The Muscle.

Here’s what you’ll need each week. The amounts are approximate for a 170 pound man who is working out regularly and is only slightly overweight. You’ll want to adjust based on your weight. But remember, this should be the biggest meal of the day. - Eggs (1 dozen) - Cottage Cheese (low fat; 2 lbs) - Oatmeal (old fashioned; 1 lb) - Milk (skim if trying to lose fat, whole if trying to gain mass; 2 gallons) - Orange Juice (half gallon) - Cantaloupe (2) - Broccoli (2 heads) - Blueberries or strawberries (1 quart) - Whole Wheat Bread (half a loaf) Optional - Protein Powder (this is only if you drink a protein shake before a morning workout)

Breakfast Ingredients Needed

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Meal #1: 2 whole eggs plus 2 egg whites, 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, 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 carbs – only prior to a morning workout – and you still need a real breakfast after your workout

As I’ve said, this is just the start. Basic idea is to ensure there is a protein with each meal, combined with healthy carbs. Notice what’s missing. No breakfast cereals. No processed sugar. No pastries. Nothing that comes in a box (well, is an oatmeal container really a cylindrical box???). There are few fats (except for the good fats in eggs). Most are things that are really close to the form that grows/exists naturally.

With these simple examples, you can probably start to come up with additional meals. If not, check the previous resources section to get more advanced tips.

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