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Plan
Monday
Breakfast
1 cup Kashi cereal, with
½ cup plain—or vanilla—nonfat rice milk
Lunch
2 hardboiled eggs with
½ cup each of baby carrots and cherry tomatoes
Dinner
3 to 5 oz grilled sea bass with
½ cup steamed spinach
Tuesday
Breakfast
1 cup steel-cut oatmeal made with water and
½ cup fresh blueberries
Lunch
3 oz grilled chicken breast — or fresh turkey breast (no deli meat!)
with
½ cup each of chopped cucumber and tomatoes
Snack
1 cup mixed berries (try raspberries, blueberries or red grapes)
Dinner3 to 5 oz grilled salmon with ½ cup steamed broccoli
Wednesday
Breakfast
1 cup Kashi cereal, with
½ cup plain — or vanilla — nonfat rice milk
Lunch
½ cup each of fresh spinach, beet root, tomatoes and cucumbers,
with 2 tsp tahini
Snack
1 snack cup of sugar-free Jell-O
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
Thursday
Breakfast
1 cup Kashi cereal, with
½ cup plain — or vanilla — nonfat rice milk
Lunch
2 hard-boiled eggs with
4 to 5 celery sticks and 4 to 5 carrot sticks
Dinner
1 cup penne pasta with
½ cup each of steamed spinach and chopped steamed tomatoes
Friday
Breakfast
1 cup Kashi cereal, with
½ cup plain — or vanilla — nonfat rice milk
Lunch
3 oz fresh turkey breast with
¼ cup each of cucumbers, alfalfa sprouts and beets, plus
1 slice whole-grain bread
Snack
1 cup fresh strawberries
Dinner
3 to 5 oz grilled sea bass with
½ cup steamed fresh green beans
Saturday
Breakfast
2 poached eggs with
3 slices veggie bacon
Lunch
1 whole-grain wrap with
¼ cup of chopped avocado and
½ cup each of chopped cucumber and tomatoes
Snack
10 to 15 red grapes
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
WEEK TWO
Sunday
Breakfast
2 poached eggs with
3 slices veggie bacon
Lunch
3 oz fresh turkey breast with
½ cup each of chopped cucumber and tomatoes
Dinner
3 to 5 oz grilled salmon with
½ cup steamed Brussels sprouts or ½ cup steamed spinach
Monday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
one poached egg
Lunch
2 sushi rolls (about 10 pieces total) of your choice (none should
include mayo, nor may you add soy sauce)
Snack
1 cup soy pudding
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
Tuesday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
one poached egg
Lunch
2 celery stalks with 2 to 4 tsp almond butter
Dinner
3 to 5 oz fresh turkey breast with
1 sweet potato
Wednesday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
one poached egg
Lunch
1 slice whole-grain toast with
2 slices veggie bacon with
½ cup each of tomatoes and spinach
Dinner
3 to 5 oz grilled sea bass with
½ cup steamed spinach
Thursday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
1 poached egg
Lunch
2 slices whole-grain bread with
3 oz fresh turkey
2 slices of tomato
3 to 4 slices of cucumber and romaine lettuce, and
2 tsp mustard
Dinner
3 to 5 oz grilled salmon with
½ cup steamed kale
Friday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
1 poached egg
Lunch
1 cup quinoa with
½ cup each of chopped parsley, spinach and tomatoes
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
Saturday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
1 poached egg
Lunch
2 slices whole-grain bread with
3 oz fresh turkey
2 slices of tomato
3 to 4 slices of cucumber and romaine lettuce, and
2 tsp mustard
Snack
1 snack cup of sugar-free Jell-O
Dinner
3 to 5 oz grilled salmon with
½ cup steamed cabbage
WEEK THREE
Sunday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
1 poached egg
Lunch
2 celery stalks with 2 to 4 tsp almond butter
Dinner
1 grilled chicken breast with
½ cup each of chopped cucumber and tomatoes
Monday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
1 cup plain penne pasta with
½ cup steamed peas
Dinner
3 to 5 oz fresh turkey breast with
½ cup each of chopped spinach, cucumber and tomatoes
Tuesday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
1 cup soy yogurt with
3 to 4 celery sticks
Snack
1 cup mixed berries (strawberries, raspberries, and blackberries)
Dinner
1 cup brown rice with
3 to 5 oz grilled chicken breast
Wednesday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
3 oz chopped turkey with
½ cup each of chopped tomatoes, cucumber and spinach
Dinner
3 to 5 oz grilled salmon with
½ cup steamed kale
Thursday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
2 hard boiled eggs with
½ cup each of baby carrots and cherry tomatoes
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
Friday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
3 oz grilled chicken with
¼ cup of chopped avocado and
½ cup each of chopped cucumber and beets
Dinner
3 to 5 oz grilled salmon with
½ cup steamed spinach
Saturday
Breakfast
2 poached eggs and
1 slice whole-grain toast
Lunch
3 oz grilled chicken breast with
½ cup each of chopped cucumber and tomatoes
Snack
1 cup mixed berries (strawberries, blueberries, red grapes)
Dinner
3 to 5 oz grilled sea bass with
½ cup steamed spinach
The Workout
While following this plan six times a week, use 3-pound weights, max.
Anderson explains, “It’ll get you to your tiniest, tightest point without
overdeveloping muscles.” Get video footage of the workout at
tracyandersonmethod.com.
WEEK 1
Make a 20-minute iPod playlist and do a different cardio activity (treadmill
sprints, jumping rope, running on a trampoline) for each song. Switching
activities will keep any one group of muscles from bulking up. “You should
be dripping sweat and taking very few breaks,” she advises.
Get crunching!
Do these three moves on a mat:
1. 1. Lie flat on back, legs straight, then bend legs and pull to chest,
feeling exertion in abs (50 reps).
2. With legs at 90-degree angle, do 50 crunches.
Lie with legs straight, feet apart. As you slightly lift one foot, crunch
straight up and down; return foot to floor and lift the other while
crunching.
Do 60 times, each side. Tone Do 100 reps each, or 200 for moves that
alternate sides:
1. With feet shoulder-width apart, hold arms out in a T and rotate
palms from -facing floor to ceiling.
2. In same stance, bend one wrist and pull across body, arm straight,
in a smacking motion across your body. Alternate arms.
3. Then, with arms straight behind you, palms to-gether, snap your
wrists from side to side.
4. Hold a 3-pound weight above your head with elbow bent at a 90-
degree angle. Then lift weight straight over head. Do all reps on one
side, then switch arms.
5. With weight in hand, hold one arm out in a T, bend at elbow to
cover eyes, then straighten, keeping arm lifted. Do all reps on one arm;
switch.
6. Arm Raise: Using 3lb weights, stand with feet shoulder-width apart.
Slowly move arms together straight up into a V above your head. Elbows
and wrists are bent slightly. Then gently lower your arms back down to
your sides and without pausing go straight back up again. Work up to
100 reps.
7. Single arm overhead pulse: Using 3lb weights, stand with feet
shoulder-width apart, arms at your sides. Raise one arm above your
head with your elbow slightly bent and then straighten your arm
completely over your head. Pulse like that, up and down. Work up to 100
reps on one side and then the other.
8. Do grand pliés: Stand with feet -shoulder-width apart, toes pointing
out. With hands on hips and back straight, slowly bend knees until thighs
are parallel to floor.
WEEKS 2–6
Increase cardio 10 minutes each week, so by week six, you’re up to 60
minutes daily, plus toning exercises.
Source: I found this article on the great site: Oodora – you can find the link
here
One note: if you have read any of my other posts, you'll see that I'm not
into "sugar-free" processed foods as they are made with splenda or
aspartame (also called nutrasweet) - these have negative effects so I'd
recommend replacing the sugar-free Jell-O with something you make
yourself like a stevia based pudding or more fruit. Make sure to keep the
portion and calorie count similar to the pudding cup she recommends for
best results!
Now, Tracy has done one better and developed a plan to kick start your
weight loss in 30 days with an intense boot camp style method that
requires 30 days straight of working out, doing both cardio and strength
training as well as following the Tracy Anderson 30-Day diet and recipes
to the letter.
Let us know if you had results using this diet. Good luck on your journey
to lose 20 lbs in 6 weeks with Tracy Anderson's method!