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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

male or female. 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. lower back. Your body will increase its ability to produce muscle. they will love you back by giving you the body you’ve been looking for. Click here to read more about why you should focus on the compound movements. but it won’t be easy. The compound movements truly are gold. 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. Page 22 of 68 . The exercises that isolate a single muscle group should not be taking up the bulk of your workouts.You will develop your base of muscle more quickly than you ever could otherwise. Yes. and buttocks separately. and if you can learn to love them and do them properly. Click here to read more. whether you are young or old. you will actually love it. there is a little secret that will help you start to love exercising. You will develop your base of muscle more quickly than you ever could otherwise. hamstrings. If you feel that you are going to have trouble learning how to love exercise. 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. This is why the The Big 7 exercises should be the core of your workouts.

to give you a firm template that you can adjust at your own pace. It is for people who have never touched a dumbbell. you will slowly add exercises and modify the newbie routine until it looks like the “newbie plus” routine. 4. Workout Schedule 1. 3. If you are looking to really accelerate fat loss. 2. or for more advanced lifters. Over the course of the coming three months or longer. 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. But this is not designed to be your be-all-end-all routine.This is the whole purpose of this exercise schedule. The “newbie plus” routine involves more exercises overall and uses exercises which are more intense than those in the newbie routine. to give you a firm template that you can adjust at your own pace. check out The 6x6x6 Routine. and people who need to get in shape. This is the whole purpose of this exercise schedule. The newbie workout routine was designed to avoid being too intense for those who are new to the gym. after your first 3 months (or earlier if you have already been lifting before getting this book). Page 23 of 68 . 7. you should look into either the Full Body Attack program. you can try Fat Burn Furnace. 5. In fact. 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.

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

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

Since there are 4 total exercises. Have you worked out consistently for the past 4 weeks.minutes. 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. That’s not a lot to ask. you can hurt your back and suffer other injuries. Day 1 Day 2 Squats Romanian Deadlifts Dumbbell Shoulder Press Dips Side Laterals Planks Deadlifts Bench Press Bent Over Bar Rows Lunges Chin-ups or Lat Pulldowns Standing Calf Raises The “Newbie Plus” Routine Page 26 of 68 . and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights.) If you’re not careful with these two exercises. right? Be very careful with squats and deadlifts. Start with a light weight and be sure to squat properly and do your deadlifts with perfect form. however. But it’s ok to wait a few more weeks. This assumes that you do 3 sets of each exercise with a one minute break in between. You should feel tired at the end of your workout. 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). Remember that these exercises are very safe if you do them correctly. this will be ready after the first month. that means you’ll have a total of 12 sets to do. For most of you. your routine should begin to evolve into the following “newbie plus” routine. (See the links below.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Cooking your own meals will be both cheaper and healthier than eating out every day. Your average grocery bill will average somewhere around $40-50 a week after the first week. Like anything else that you get into. but you will get a better value. local store discounts. and how much of each item you decide to 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. Page 44 of 68 . Crushed Pine. Buying a large bottle of olive oil will cost more than a smaller bottle. when you are reading this. A large portion of your first grocery bill will go to sauces and other items that will last you a long time.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. there will be some up-front costs.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

www. 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 Page 64 of 68 . feel free to post it online on your website or in blogs and online and become and active reader and community member. But I know that’s what everyone holds as their ideal physique: having a great flat stomach (women) or ripped six-pack abs (men). 1) I would like to invite you to visit our website. you are also helping yourself to grow and you are making the world a better place.WorldFitnessNetwork. New features are added from time to time and will be available only to subscribers. Also. If you have enjoyed reading this program and feel excited about what the upcoming months will hold. 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 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.Help others to make the same improvements that you will be making. By helping the people around you. Thank you for your time and commitment Help others to make the same improvements that you will be making. Take a Continuing Action – More Resources 2) Also. you will be making your world a better place. The key is to understand that by helping others. 4) We didn’t talk much about abs in this 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. You have received one copy of this e-book. email this program to your friends and family members. You can unsubscribe at any time if you really dislike free content.

you can try Fat Burn Furnace.5) Most people reading this are trying to get smaller – losing fat. If you are looking to really accelerate fat loss. Or for more advanced lifters. you’ll want something more progressive. Page 65 of 68 . Check out the WFN Full Body Attack program. But some of you might be too skinny already and really want to pack on a lot more muscle. check out The 6x6x6 Routine. 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).

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

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

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

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