WEEK 1

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Oatmeal >OVSL >OLH[ ,UNSPZO 4\MÄU 5 Egg White /1 Whole Egg >OVSL >OLH[ >HMÅLZ ^ Bowl of Oatmeal (add Whole Wheat Toast Bowl of Kashi Go
(add cinnamon + Walnuts) w/ jelly Omelet (made with onions, fresh blueberries and fat free cinnamon + Walnuts) ,NN >OP[L :V\MÅL (5 egg Lean w/ Skim Milk
Skim Milk High Grade Omega-3’s peppers, mushrooms and Cool Whip Skim Milk whites mixed in a glass bowl Scrambled Egg Whites
Scrambled Egg Whites Protein Shake (skim milk salsa) Protein Shake (skim milk Scrambled Egg Whites microwaved on high for 4 w/Salsa
High Grade Omega-3’s and 1 scoop X-LR8 or High Grade Omega-3’s and 1 scoop X-LR8 or High Grade Omega-3’s minutes) High Grade Omega-3’s
whey powder) Whole Wheat Toast whey powder) High Grade Omega-3’s
High Grade Omega-3’s
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM
Protein Bar 1/2 Peanut Butter sandwich 1% Cottage Cheese 1/2 Peanut Butter sandwich Protein Bar 1/2 Peanut Butter sandwich Bag of Homemade Trail Mix
SNACK 1

(suggestions include EAS on Whole Wheat Bread Ripe Banana on Whole Wheat Bread (suggestions include EAS on whole wheat bread (coconut, almonds, Kashi Go
carb sense, Pure Protein, or Bottle of Water Bottle of Water Bottle of Water carb sense, Pure Protein, or Bottle of Water Lean cereal, walnuts, sprinkle
2:1 Protein Bars) 2:1 Protein Bars) a few chocolate chips)
Bottle of Water Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Grilled Chicken on a Whole Canned Tuna in Water (mix Turkey Burger with onions, Grilled Chicken on a Canned Tuna in Water (mix Turkey Burger with onions, Grilled Chicken on a
LUNCH

Wheat Wrap with lettuce, with lemon juice and black lettuce, tomato, and Fat Free Whole Wheat Wrap with with lemon juice and black lettuce, tomato, and Fat Free Whole Wheat Wrap with
tomato and salsa pepper) add Fat Free Mayo Swiss Cheese lettuce, tomato, and salsa pepper) add Fat Free Mayo Swiss Cheese Lettuce, Tomato, and Salsa
Bottle of Water put on Whole Wheat Bread Fat Free Yogurt Fat Free Yogurt and put on Whole Wheat Fat Free Yogurt Fat Free Yogurt
with lettuce and tomato Bottle of Water Bottle of Water Bread Bottle of Water Bottle of Water
Bottle of Water Bottle of Water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Plain Greek Yogurt 1/2 Peanut Butter sandwich Protein Bar 1/2 Peanut Butter sandwich Turkey or Beef Jerky 1/2 Peanut Butter sandwich Protein Bar
SNACK 2

with honey and almonds on Whole Wheat Bread (suggestions include EAS on whole wheat bread Saltine Crackers on whole wheat bread (suggestions include EAS
Bottle of Water Bottle of Water carb sense, Pure Protein, or Bottle of Water Bottle of Water Bottle of Water carb sense, Pure Protein, or
2:1 Protein Bars) 2:1 Protein Bars)
Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Ahi Tuna Steak Cajun Chicken Breast Grilled Ahi Tuna Steak Top Round or Grilled Sirloin Cajun Chicken Breast Lemon Grilled Chicken Grilled Pork Chop
DINNER

Edamame Cous Cous Edamame Steak Cous Cous Brown Rice Applesauce
Jasmine Rice Baked Sweet Potato Jasmine Rice Baked Sweet Potato Sweet Potato Grilled Vegetable Mix Grilled Portabello
Sauteed Broccoli Mixed Grilled Veggies Sauteed Broccoli Grilled Asparagus Mixed Grilled Veggies Bottle of Water Mushrooms
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water Baked Sweet Potato
Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
12 ounce glass of skim or No fat cottage cheese or 1-2 pieces of Fat Free String Thinly sliced roasted turkey 12 ounce glass of skim or Air Popped Popcorn with Air Popped Popcorn with
1% milk and a small banana ricotta cheese with cinnamon Cheese and Grapes wrapped around a pickle with 1% milk and a small banana Molly McButter Cinnamon Sugar
or berries and a few crushed almonds cayenne pepper or berries Bottle of Water Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
A good minimum daily water Carbs are not tne enemy! Frequent meals is crucial for Avoid the alcohol if possible. Fats slow down digestion. All fruit is not created equal. Ounce for ounce, almonds
recommendation is one half Don’t treat them as such. In steadying the metabolism One night of heavy drinking is Not a good idea to include Avoid dried fruit whenever have by far the most protein
TIPS

your bodyweight in ounces. fact, they will help you power and turning your body into a enough to erase the efforts of them in your post workout you can have the fresh ver- of any of the nuts…by almost
For example, 180 pound guy through your workouts for fat burning furnace one week of intense weight meal, when quick absorption sion. Dried fruits are loaded two times its nearest com-
should drink 90 oz. or more serious muscle gains! training! is key! with sugars, calories, and petitor!
unhealthy nitrates

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 2

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Kashi Heart To
Heart Cereal w/ skim milk
Fat Free Yogurt
High Grade Omega-3’s
Bowl of Oatmeal
(add cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
High Grade Omega-3’s
Breakfast Smoothie - Made
with 2 cups of skim milk,
1/2 banana, fresh
strawberries and 1 scoop
X-LR8 or Vanilla Greek Yogurt
High Grade Omega-3’s
>OVSL >OLH[ >HMÅLZ ^
applesauce
and High Grade Omega-3’s
Protein Shake (skim milk
and 1 scoop X-LR8 or
whey powder)
Whole Wheat Toast
,NN >OP[L :V\MÅL (5 egg
whites mixed in a glass bowl
and microwaved on high for
4 minutes)
High Grade Omega-3’s
Turkey Bacon Bowl of Oatmeal (add
Whole Wheat Toast cinnamon + Walnuts)
Scrambled Egg Whites w/ Skim Milk
Salsa Scrambled Egg Whites
Skim Milk High Grade Omega-3’s
High Grade Omega-3’s

9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

25-30 Grapes Protein Bar Almonds and Apricots (mix Protein Bar Plain Greek Yogurt with Protein Bar Protein Bar
SNACK 1

Low Fat Mozzarella String (suggestions include about 10 dried apricots with (suggestions include honey and almonds (suggestions include (suggestions include
Cheese EAS carb sense, Pure 20-25 almonds in a bag) EAS carb sense, Pure Apple EAS carb sense, Pure EAS carb sense, Pure
Bottle of Water Protein or 2:1 Protein Bars) Bottle of Water Protein or 2:1 Protein Bars) Bottle of Water Protein or 2:1 Protein Bars) Protein or 2:1 Protein Bars)
Bottle of Water Bottle of Water Bottle of Water Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Turkey Burger with onions, Grilled Chicken on a Whole Mixed Green Salad Tuna Fish Salad (made with Sashimi Lunch Grilled Chicken on a Whole Roasted Turkey Breast
lettuce, tomato, and Fat Free Wheat Wrap with onions and with Grilled Salmon, fat free mayo) on Whole over Brown Rice Wheat Wrap with onions and (leftovers from dinner) on
LUNCH

Swiss Cheese BBQ Sauce lemon, and black pepper Wheat Bread, Lettuce, Edamame BBQ Sauce whole wheat bread with
Fat Free Yogurt Fat Free Yogurt Bottle of Water Tomato, Onion Light Soy Sauce Fat Free Yogurt cranberry sauce, lettuce,
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water black pepper, and slivered
almonds

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar 1% Cottage Cheese Protein Bar Peanut Butter Protein Bar Turkey or Beef Jerky Plain Greek Yogurt
SNACK 2

(suggestions include 1 ripe banana (suggestions include Sliced Green Apple (suggestions include Saltine Crackers with honey and almonds
EAS carb sense, Pure Bottle of Water EAS carb sense, Pure Bottle of Water EAS carb sense, Pure Bottle of Water Bottle of Water
Protein or 2:1 Protein Bars) Protein or 2:1 Protein Bars) Protein or 2:1 Protein Bars)
Bottle of Water Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Salmon Steak Top Round or Grilled Sirloin Grilled Salmon Steak Turkey Burger Cajun Chicken Breast Roasted Turkey Breast Grilled Pork Chop
DINNER

(w/ teriyaki drizzle) Steak (w/ teriyaki drizzle) Whole Wheat Bun Cous Cous Sweet Potato Mash Applesauce
Brown Rice Baked Sweet Potato Brown Rice A-1 Steak Sauce Sweet Potato Cranberry Sauce Grilled Portabello
Sauteed Broccoli Grilled Asparagus Sauteed Broccoli Baked “Sweet Potato” Fries Mixed Grilled Veggies Grilled Zucchini Mushrooms
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water Baked Sweet Potato
Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
1% Cottage Cheese Greek Yogurt Beef Jerky or Turkey Jerky Small Bowl of Kashi Go Lean 1% Cottage Cheese Air Popped Popcorn with Air Popped Popcorn with
Fresh Strawberries Handfuls of Crushed almonds Bottle of Water (or other high protein cereal) Fresh Strawberries Ranch Powder Cajun Spices
Bottle of Water in nonfat/skim milk Bottle of Water Bottle of Water Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Chestnuts are the only Macadamia Nuts are the Pears are the least likely If you must, the Miller Are you or your children It is recommended that A measly serving of large
low-fat nut, with just one highest on the other hand, fruit to cause an allergy! Genuine Draft Lite (MGD 64) gamers? If so, take you keep your daily sodium French Fries from
TIPS

gram of fat and 70 calories with 19 grams of fat and 199 Most babies start with pears is the lowest calorie, best advantage of the Wii intake under 2300 mg. How McDonalds will cost you 570
per ounce calories per ounce! for just this reason. At just tasting beer rated in a recent Boxing’s ability to burn 110 much is that? Just 1 calories and 30 grams of
100 calories…it’s ideal for survey of beer drinkers calories every 15 minutes! teaspoon! saturated fat!
you as well

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 3

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Oatmeal
w/1 scoop X-LR8 or
Whey Protein Powder
High Grade Omega-3’s
Skim Milk
Breakfast Smoothie - Made
with 2 cups of skim milk,
1/2 banana, fresh
strawberries, and 1 scoop
X-LR8 or Vanilla Greek Yogurt
High Grade Omega-3’s
Health Valley Fat Free Turkey Bacon Scrambled Egg Whites >OVSL >OLH[ >HMÅLZ Bowl of Oatmeal (add
Granola Bar Whole Wheat Toast Fat Free Mozzarella Sugar Free Maple Syrup cinnamon and walnuts)
Banana Scrambled Egg Whites Salsa Pumpkin Butter Skim Milk
Skim Milk w/Salsa ,UNSPZO 4\MÄU Skim Milk Scrambled Egg Whites
High Grade Omega-3’s Skim Milk Skim Milk High Grade Omega-3’s with Salsa
High Grade Omega-3’s High Grade Omega-3’s High Grade Omega-3’s

9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

Plain Greek Yogurt Protein Bar 1% Cottage Cheese 1/2 Peanut Butter and Bag of Homemade Trail Mix 25-30 Grapes Protein Bar
SNACK 1

with honey and almonds (suggestions include Ripe Banana Banana sandwich (coconut, almonds, Kashi Low Fat Mozzarella (suggestions include
Bottle of Water EAS carb sense, Pure Bottle of Water Whole Wheat Bread Go Lean cereal, walnuts, String Cheese EAS carb sense, Pure Pro-
Protein, or 2:1 Protein Bars) Bottle of Water sprinkle a few chocolate Bottle of Water tein, or 2:1 Protein Bars)
Bottle of Water chips) Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Mixed Green Salad with Turkey Breast on a Peanut Butter and Jelly Grilled Chicken Mixed Green Salad Tuna Fish Salad (made with Grilled Chicken
Whole Wheat Wrap with hot Sandwich with Grilled Chicken, fat-free mayo to prepare) on a Whole Wheat Wrap
LUNCH

Grilled Chicken, on a Whole Wheat Wrap

pineapple, and orange slices mustard and Fat Free Swiss on Whole Wheat Bread with Grilled Veggies pineapple, and orange slices on Whole Wheat pita with mango slices and
Bag of Pretzels Fat Free Yogurt Fat Free Yogurt Bag of Pretzels Bag of Pretzels w/craisins black pepper
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water 1 Apple Fat Free Yogurt
Bottle of Water Bottle of Water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar Turkey or Beef Jerky Protein Bar 1/2 Peanut Butter and Bag of Homemade Trail Mix Protein Bar No fat cottage cheese or
SNACK 2

(suggestions include Saltine Crackers (suggestions include Banana sandwich (coconut, almonds, Kashi (suggestions include ricotta cheese with
EAS carb sense, Pure Bottle of Water EAS carb sense, Pure Whole Wheat Bread Go Lean cereal, walnuts, EAS carb sense, Pure cinnamon and a few crushed
Protein, or 2:1 Protein Bars) Protein, or 2:1 Protein Bars) Bottle of Water sprinkle a few chocolate Protein, or 2:1 Protein Bars) almonds
Bottle of Water Bottle of Water chips) Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Halibut Steak Grilled Pork Chop Fresh Pasta with Roasted Grilled Sirloin Steak with Grilled Chicken Breast w/ Seared Ahi Tuna Steak Baked Chicken Breast
DINNER

(w/ squeezed lemon) Applesauce Red Tomato Sauce, Broccoli garlic and A-1 steak sauce roasted apple/onion with black peppercorns and Sweet Potato Fries (baked
Brown Rice Grilled Portabello and Grilled Oregano Chicken Baked Sweet Potato Cous Cous wasabi (no mayo) in the oven with coating of
Sauteed Spinach mushrooms Bottle of Water Sauteed Broccoli Sweet Potato Jasmine Rice PAM)
Bottle of Water Baked Sweet Potato Bottle of Water Mixed Grilled Veggies Wilted Spinach Mixed Grilled Veggies
Bottle of Water Bottle of Water Bottle of Water Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
12 ounce glass of skim or No fat cottage cheese or 1-2 pieces of Fat Free String Thinly sliced roasted turkey 12 ounce glass of skim or Air Popped Popcorn with Air Popped Popcorn with
1% milk and a small banana ricotta cheese with cinnamon Cheese and Grapes wrapped around a pickle with 1% milk and a small banana drizzled honey with Garlic powder and
or berries and a few crushed almonds cayenne pepper or berries Bottle of Water hot sauce
Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Fast food restaurants use Try to get 30-40 grams of Milk loses 80% of its There is three times as much Just a 3% decline in body Yet another reason to eat Don’t worry about eating the
the colors yellow, red and ÄILY LHJO KH` 5V[ VUS` YPIVÅH]PU HUK V[OLY ]P[HTPUZ caffeine in a cup of coffee hydration can cause a 10% whole food instead of pro- dye on your Grade A meat.
TIPS

orange, because those are does it slow down food with just 30 minutes of light as there is in one red bull! decrease in strength and 8% cessed. In the USA it costs It’s actually edible and made
the colors that stimulate the absorption (and therefore exposure! Buy your milk in Clever marketing for red decrease in speed! 200 times more for a pound from grape skins!
appetitie the most control blood sugar) but it the opaque plastic bottles bull would have you believe of potato chips than a pound
will ramp up the metabolism otherwise of potatos

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 4

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Oatmeal Power Shake (made
with 12 ounces skim milk,
1/4 cup oats, banana,
strawberries, and 1 scoop
X-LR8 or plain yogurt)
High Grade Omega-3’s
Bowl of Kashi Heart
to Heart w/ skim milk
Scrambled Egg Whites
w/salsa
High Grade Omega-3’s
Bowl of Oatmeal
(add cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
w/hot sauce
High Grade Omega-3’s
Bowl of Kashi Go Lean w/
skim milk
Scrambled Egg Whites
w/salsa
High Grade Omega-3’s
,UNSPZO 4\MÄU with
Pumpkin Butter
Protein Shake (skim milk,
banana and 1 scoop X-LR8
or whey powder)
High Grade Omega-3’s
Whole Wheat French Toast
(dipped in egg beaters)
with sugar free maple syrup
Glass of Skim Milk
High Grade Omega-3’s
Scrambled Egg Whites
Turkey Bacon
Whole Wheat Toast
Glass of Skim Milk
High Grade Omega-3’s

9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

A bag of pretzels with spicy Protein Bar Protein Bar Protein Bar Peanut Butter Plain Greek Yogurt Walnuts and Apricots
SNACK 1

mustard (suggestions include (suggestions include (suggestions include Sliced Green Apple (Fage) with sliced (mix about 10 dried apricots
Fat Free Yogurt EAS carb sense, Pure EAS carb sense, Pure EAS carb sense, Pure Bottle of Water peaches and almonds with 10-12 walnuts in a bag)
Bottle of Water Protein, or 2:1 Protein Bars) Protein, or 2:1 Protein Bars) Protein, or 2:1 Protein Bars) Bottle of Water Bottle of Water
Bottle of Water Bottle of Water Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Grilled Chicken on a Whole Pasta Salad with citrus Egg White and Pepper Canned Tuna in Water (mix Steak and Cheese Wrap (on Cajun Grilled Chicken on Peanut Butter and Jelly
Wheat Wrap with spinach, grilled chicken and low-fat Omelet on a Whole Wheat with lemon juice and black a whole wheat wrap, slice a Whole Wheat Wrap with Sandwich on Whole Wheat
LUNCH

sun-dried tomatoes and vinaigarette Wrap with Fat Free Swiss pepper) add Fat Free Mayo \W ÅHUR Z[LHR HUK NYPSS ^P[O lettuce, tomato, and salsa Bread
pepper Bottle of Water Cheese and put on Whole Wheat onions & peppers) add low Bottle of Water Pear
Fat Free Yogurt Fat Free Yogurt Bread fat mozzarella Bottle of Water
Bottle of Water Bottle of Water Bottle of Water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar Turkey or Beef Jerky Peanut Butter Plain Greek Yogurt with Protein Bar A couple of bunches of A bag of pretzels with spicy
SNACK 2

(suggestions include Saltine Crackers Sliced Green Apple honey and almonds and (suggestions include grapes with a wedge of mustard
EAS carb sense, Pure Bottle of Water Bottle of Water Apple EAS carb sense, Pure Laughing Cow or Baby Ebel Fat Free Yogurt
Protein, or 2:1 Protein Bars) Bottle of Water Protein, or 2:1 Protein Bars) cheese Bottle of Water
Bottle of Water Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Shrimp Top Round or Grilled Sirloin Lemon Filet of Sole Grilled Pork Chops Chicken Parmesan Lite Turkey Sausage with Chicken Cacciatore Lite
DINNER

Angel Hair Pasta Steak Wilted Garlic Spinach with BBQ sauce (made with grilled chicken Red Peppers and Onions (made with mushrooms,
Garlic and Olive Oil Baked Sweet Potato Brown Rice Beer cooked Sauerkraut and fat free mozzarella Baked Sweet Potato tomatoes, onions, peppers)
Bottle of Water Grilled Asparagus Bottle of Water Steamed Cabbage cheese) Bottle of Water Brown Rice
Bottle of Water Bottle of Water Black Beans and Rice Bottle of Water
Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
1% Cottage Cheese Greek Yogurt Beef Jerky or Turkey Jerky Small Bowl of Kashi Go Lean 1% Cottage Cheese Air Popped Popcorn with Air Popped Popcorn with
Fresh Strawberries Handful of Crushed almonds Bottle of Water (or other high protein cereal) Fresh Strawberries sprinkled Parmesan cheese sprinkled sea salt
Bottle of Water in nonfat/skim milk Bottle of Water Bottle of Water Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Horseradish is a virtual If you drink caffeine within Most of today’s “Protein Think all sushi is healthy? Think the spicy tuna roll is Want to make this all worse? There is as much sugar in 2
calorie free way to add two hours of a meal you will )HYZ¹ OH]L ILJVTL NSVYPÄLK Wrong. There are 300 bad? Don’t even think about The average person glasses of orange juice as
TIPS

spice to your meal without drastically decrease your candy bars. Detour bars, Oh calories and 11 grams of fat getting ‘tempura’ anything! consumes 2-3 rolls (12-18 there is in one can of soda!
the waist bloating effects of ability to absorb the iron in Yeah, and many others are in a spicy tuna roll! There are 520 calories and pieces) when they go out
wasabi mayo the meal you just ate! cluprits to avoid. 21 grams of fat in a shrimp for sushi!
tempura roll!

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 5

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Oatmeal
(add cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
High Grade Omega-3’s
9:30 AM
Turkey or Beef Jerky
SNACK 1
>OVSL >OLH[ ,UNSPZO 4\MÄU
w/ jelly
High Grade Omega-3’s
Protein Shake (skim milk
and 1 scoop X-LR8 or
whey powder)
9:30 AM
1/2 Peanut Butter sandwich
5 Egg White /1 Whole Egg
Omelet (made with onions,
peppers, mushrooms and
salsa)
High Grade Omega-3’s
Whole Wheat Toast
9:30 AM
25-30 Grapes
>OVSL >OLH[ >HMÅLZ ^
fresh blueberries and fat free
Cool Whip
Protein Shake (skim milk
and 1 scoop X-LR8 or whey
powder)
High Grade Omega-3’s
9:30 AM
1/2 Peanut Butter sandwich
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
High Grade Omega-3’s
9:30 AM
Protein Bar
Whole Wheat Toast Bowl of Kashi Go
,NN >OP[L :V\MÅL (5 egg Lean w/ skim milk
whites mixed in a glass bowl Scrambled Egg Whites
microwaved on high for 4 w/salsa
minutes) High Grade Omega-3’s
High Grade Omega-3’s
10:30 AM 10:30 AM
1/2 Peanut Butter sandwich Protein Bar

Saltine Crackers on Whole Wheat Bread Low Fat Mozzarella String on Whole Wheat Bread (suggestions include EAS on whole wheat bread (suggestions include EAS
Bottle of Water Bottle of Water Cheese Bottle of Water carb sense, Pure Protein, or Bottle of Water carb sense, Pure Protein, or
Bottle of Water 2:1 Protein Bars) 2:1 Protein Bars)
Bottle of Water Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Grilled Chicken on a Canned Tuna in Water (mix Turkey Burger with onions, Grilled Chicken on a Canned Tuna in Water (mix Turkey Burger with onions, Grilled Chicken on a
LUNCH

Whole Wheat Wrap with with lemon juice and black lettuce, tomato, and Fat Free Whole Wheat Wrap with with lemon juice and black lettuce, tomato, and Fat Free Whole Wheat Wrap with
lettuce, tomato, and salsa pepper) add Fat Free Mayo Swiss Cheese lettuce, tomato, and salsa pepper) add Fat Free Mayo Swiss Cheese lettuce, tomato, and salsa
Fat Free Yogurt put on Whole Wheat Bread Fat Free Yogurt Fat Free Yogurt and put on Whole Wheat Fat Free Yogurt Fat Free Yogurt
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bread Bottle of Water Bottle of Water
Bottle of Water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar 1/2 Peanut Butter sandwich Protein Bar 1/2 Peanut Butter sandwich 1% Cottage Cheese 1/2 Peanut Butter sandwich No Fat Cottage Cheese or
SNACK 2

(suggestions include EAS on Whole Wheat Bread (suggestions include EAS on whole wheat bread Ripe Banana on whole wheat bread Ricotta Cheese with
carb sense, Pure Protein, or Bottle of Water carb sense, Pure Protein, or Bottle of Water Bottle of Water Bottle of Water cinnamon and a few crushed
2:1 Protein Bars) 2:1 Protein Bars) almonds
Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Ahi Tuna Steak Cajun Chicken Breast Grilled Ahi Tuna Steak Top Round or Grilled Sirloin Cajun Chicken Breast Lemon Grilled Chicken Grilled Pork Chop
DINNER

Edamame Cous Cous Edamame Steak Cous Cous Brown Rice Applesauce
Jasmine Rice Baked Sweet Potato Jasmine Rice Baked Sweet Potato Sweet Potato Grilled Vegetable Mix Grilled Portabello
Sauteed Broccoli Mixed Grilled Veggies Sauteed Broccoli Grilled Asparagus Mixed Grilled Veggies Bottle of Water Mushrooms
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water Baked Sweet Potato
Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
12 ounce glass of skim or No fat cottage cheese or 1-2 pieces of Fat Free String Thinly sliced roasted turkey 12 ounce glass of skim or Air Popped Popcorn with Air Popped Popcorn with
1% milk and a small banana ricotta cheese with cinnamon Cheese and Grapes wrapped around a pickle with 1% milk and a small banana Molly McButter Cinnamon Sugar
or berries and a few crushed almonds cayenne pepper or berries Bottle of Water Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
If you get indigestion don’t Add the spicy stuff freely! Omega 3’s are essential to Clams are extremely high in Egg whites cook great in a Pop your popcorn with Meal replacement drinks
take an antacid. You can Did you know that tabasco, a healthy diet and joints. Vitamin-B12! With none of microwave! Put 5 in a glass just 1/4 tbsp of olive oil to are best taken within 1 hour
TIPS

neutralize the acids with chili powder, hot sauces, 1-2 grams a day of a high the cholesterol of shrimp, bowl, mix with spices and prevent sticking (only 30 after your workout. Take the
some raw vegetables (like etc. all increase the metabo- concentration EPA/DHA [OLZL ZOLSSÄZO HYL U\[YP[PVUHS salsa and microwave on calories) and then mix with Progradestrength Lean
carrots) without the side lism as they crank up body (1200 mg is best) is vital powerhouses! high for 4 minutes! your spices or sweeteners! during this time for max
effects temp? ILULÄ[Z

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 6

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Kashi Heart To
Heart Cereal w/ skim milk
High Grade Omega-3’s
Fat Free Yogurt
Bowl of Oatmeal
(add cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites with
salsa
High Grade Omega-3’s
Breakfast Smoothie - Made
with 2 cups of skim milk,
1/2 banana, fresh
strawberries and 1 scoop
X-LR8 or Vanilla Greek Yogurt
High Grade Omega-3’s
>OVSL >OLH[ >HMÅLZ ^
applesauce
and High Grade Omega-3’s
Protein Shake (skim milk
and 1 scoop X-LR8 or
whey powder)
Whole Wheat Toast
,NN >OP[L :V\MÅL (5 egg
whites mixed in a glass bowl
and microwaved on high for
4 minutes)
High Grade Omega-3’s
Turkey Bacon Bowl of Oatmeal (add
Whole Wheat Toast cinnamon + Walnuts)
Scrambled Egg Whites w/ Skim Milk
Salsa Scrambled Egg Whites
Skim Milk High Grade Omega-3’s
High Grade Omega-3’s

9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

25-30 Grapes Protein Bar Almonds and Apricots (mix Protein Bar Plain Greek Yogurt with Protein Bar Protein Bar
SNACK 1

Low Fat Mozzarella String (suggestions include about 10 dried apricots with (suggestions include honey and almonds (suggestions include (suggestions include
Cheese EAS carb sense, Pure 20-25 almonds in a bag) EAS carb sense, Pure Apple EAS carb sense, Pure EAS carb sense, Pure
Bottle of Water Protein or 2:1 Protein Bars) Bottle of Water Protein or 2:1 Protein Bars) Bottle of Water Protein or 2:1 Protein Bars) Protein or 2:1 Protein Bars)
Bottle of Water Bottle of Water Bottle of Water Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Turkey Burger with onions, Grilled Chicken on a Whole Mixed Green Salad Tuna Fish Salad (made with Sashimi Lunch Grilled Chicken on a Whole Roasted Turkey Breast
lettuce, tomato, and Fat Free Wheat Wrap with onions and with Grilled Salmon, fat free mayo) on Whole over Brown Rice Wheat Wrap with onions and (leftovers from dinner) on
LUNCH

Swiss Cheese BBQ Sauce lemon, and black pepper Wheat Bread, Lettuce, Edamame BBQ Sauce whole wheat bread with
Fat Free Yogurt Fat Free Yogurt Bottle of Water Tomato, Onion Light Soy Sauce Fat Free Yogurt cranberry sauce, lettuce,
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water black pepper, and slivered
almonds

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar 1% Cottage Cheese Protein Bar Peanut Butter Protein Bar Turkey or Beef Jerky Plain Greek Yogurt with
SNACK 2

(suggestions include 1 ripe banana (suggestions include Sliced Green Apple (suggestions include Saltine Crackers honey and almonds
EAS carb sense, Pure Bottle of Water EAS carb sense, Pure Bottle of Water EAS carb sense, Pure Bottle of Water Bottle of Water
Protein or 2:1 Protein Bars) Protein or 2:1 Protein Bars) Protein or 2:1 Protein Bars)
Bottle of Water Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Salmon Steak Top Round or Grilled Sirloin Grilled Salmon Steak Turkey Burger Cajun Chicken Breast Roasted Turkey Breast Grilled Pork Chop
DINNER

(w/ teriyaki drizzle) Steak (w/ teriyaki drizzle) Whole Wheat Bun Cous Cous Sweet Potato Mash Applesauce
Brown Rice Baked Sweet Potato Brown Rice A-1 Steak Sauce Sweet Potato Cranberry Sauce Grilled Portabello
Sauteed Broccoli Grilled Asparagus Sauteed Broccoli Baked “Sweet Potato” Fries Mixed Grilled Veggies Grilled Zucchini Mushrooms
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water Baked Sweet Potato
Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
1% Cottage Cheese Greek Yogurt Beef Jerky or Turkey Jerky Small Bowl of Kashi Go Lean 1% Cottage Cheese Air Popped Popcorn with Air Popped Popcorn with
Fresh Strawberries Handful of Crushed Almonds Bottle of Water (or other high protein cereal) Fresh Strawberries Ranch Powder Cajun Spices
Bottle of Water in nonfat/skim milk Bottle of Water Bottle of Water Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
No need to be afraid of Always keep your favorite Having a recovery drink prior Slice up a sweet potato into Go light on the “light” soy Things like Rice, Sweet 5LLK [V HKK ÅH]VY [V `V\Y
red meat if you’re trying to spices on hand. They are to bed sets the stage for fry size pieces. Spray a sauce. Even though it has Potato Mash, Cous Cous, protein without butter or
TIPS

get shredded. Sirloin Tips ultra convenient and add optimal nutrient delivery baking sheet with PAM, add half the sodium of regular etc. can be made in bulk on sauces? Use the outdoor
and Top Round have nearly ÅH]VY PU HU PUZ[HU[ ^P[OV\[ when it’s needed the most… salt and pepper and bake at soy sauce, it still has almost Sunday and used throughout NYPSS [V NL[ [OH[ ZTVR` ÅH]VY
the same amount of fat as the need for fatty butter or at rest! around 425°F for 10 minutes 400 mg per teaspoon! the week without the fat!
chicken breast sauces

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 7

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Oatmeal
w/1 scoop X-LR8 or
Whey Protein Powder
High Grade Omega-3’s
Skim Milk
Breakfast Smoothie - Made
with 2 cups of skim milk,
1/2 banana, fresh
strawberries, and 1 scoop
X-LR8 or Vanilla Greek Yogurt
High Grade Omega-3’s
Health Valley Fat Free Turkey Bacon Scrambled Egg Whites >OVSL >OLH[ >HMÅLZ Bowl of Oatmeal (add
Granola Bar Whole Wheat Toast Fat Free Mozzarella Sugar Free Maple Syrup cinnamon and walnuts)
Banana Scrambled Egg Whites Salsa Pumpkin Butter Skim Milk
Skim Milk w/Salsa ,UNSPZO 4\MÄU Skim Milk Scrambled Egg Whites
High Grade Omega-3’s Skim Milk Skim Milk High Grade Omega-3’s with Salsa
High Grade Omega-3’s High Grade Omega-3’s High Grade Omega-3’s

9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

Plain Greek Yogurt with Protein Bar 1% Cottage Cheese 1/2 Peanut Butter and Bag of Homemade Trail Mix 25-30 Grapes Protein Bar
SNACK 1

honey and almonds (suggestions include Ripe Banana Banana sandwich (coconut, almonds, Kashi Low Fat Mozzarella (suggestions include
Bottle of Water EAS carb sense, Pure Bottle of Water Whole Wheat Bread Go Lean cereal, walnuts, String Cheese EAS carb sense, Pure Pro-
Protein, or 2:1 Protein Bars) Bottle of Water sprinkle a few chocolate Bottle of Water tein, or 2:1 Protein Bars)
Bottle of Water chips) Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Mixed Green Salad with Turkey Breast on a Peanut Butter and Jelly Grilled Chicken Mixed Green Salad Tuna Fish Salad (made with Grilled Chicken
Grilled Chicken, Whole Wheat Wrap with hot Sandwich on a Whole Wheat Wrap with Grilled Chicken, fat-free mayo to prepare) on a Whole Wheat Wrap
LUNCH

pineapple, and orange slices mustard and Fat Free Swiss on Whole Wheat Bread with grilled veggies pineapple, and orange slices on Whole Wheat pita with mango slices and
Bag of Pretzels Fat Free Yogurt Fat Free Yogurt Bag of Pretzels Bag of Pretzels w/craisins black pepper
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water 1 Apple Fat Free Yogurt
Bottle of Water Bottle of Water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar Turkey or Beef Jerky Protein Bar 1/2 Peanut Butter and Bag of Homemade Trail Mix Protein Bar No fat cottage cheese or
SNACK 2

(suggestions include Saltine Crackers (suggestions include Banana sandwich (coconut, almonds, Kashi (suggestions include ricotta cheese with
EAS carb sense, Pure Bottle of Water EAS carb sense, Pure Whole Wheat Bread Go Lean cereal, walnuts, EAS carb sense, Pure cinnamon and a few crushed
Protein, or 2:1 Protein Bars) Protein, or 2:1 Protein Bars) Bottle of Water sprinkle a few chocolate Protein, or 2:1 Protein Bars) almonds
Bottle of Water Bottle of Water chips) Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Halibut Steak Grilled Pork Chop Fresh Pasta with Roasted Grilled Sirloin Steak with Grilled Chicken Breast w/ Seared Ahi Tuna Steak Baked Chicken Breast
DINNER

(w/ squeezed lemon) Applesauce Red Tomato Sauce, Broccoli garlic and A-1 steak sauce roasted apple/onion with black peppercorns and Sweet Potato Fries (baked
Brown Rice Grilled Portabello Rabe, and Grilled Oregano Baked Sweet Potato Cous Cous wasabi (no mayo) in the oven with coating of
Sauteed Spinach mushrooms Chicken Bottle of Sauteed broccoli Sweet Potato Jasmine Rice PAM)
Bottle of Water Baked Sweet Potato Water Bottle of Water Mixed Grilled Veggies Wilted Spinach Mixed Grilled Veggies
Bottle of Water Bottle of Water Bottle of Water Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
12 ounce glass of skim or No fat cottage cheese or 1-2 pieces of Fat Free string Thinly sliced roasted turkey 12 ounce glass of skim or Air Popped Popcorn with Air Popped Popcorn with
1% milk and a small banana ricotta cheese with cinnamon cheese and grapes wrapped around a pickle with 1% milk and a small banana drizzled honey with Garlic powder and
or berries and a few crushed almonds cayenne pepper or berries Bottle of Water hot sauce
Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Temporarily tempted by a Survive in a social setting Pasta is not the enemy in a Generally, most good whole Want to save a few extra If you feel as if you’re not Forget the loading phase
food you know you shouldn’t by carrying an open bottle fat loss diet! You just have wheat wraps have as many calories during the day? Mix recovering from your with creatine. Instead, take
TIPS

eat? Remember all the hard of beer and sipping. Nobody to control the portions a bit. calories as just 1 piece of your shakes in water instead workouts quickly enough, a steady 5 grams a day and
work you’ve put into the gym will know whether it’s your Occupy 1/3 of your plate bread! of skim milk. Add ice to supplement with 5 grams of reach full capacity in just 16
and ask “is it worth it?” ÄYZ[ VY `V\Y ZP_[O with it and save room for prevent too thin a drink L-Glutamine each day days without the side effects
protein and veggies

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 8

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Oatmeal Power Shake (made
with 12 ounces skim milk,
1/4 cup oats, banana, straw-
berries, and 1 scoop X-LR8
or plain yogurt)
High Grade Omega-3’s
Bowl of Kashi Heart
to Heart w/ skim milk
Scrambled Egg Whites
w/salsa
High Grade Omega-3’s
Bowl of Oatmeal
(add cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
w/hot sauce
High Grade Omega-3’s
Bowl of Kashi Go Lean w/
skim milk
Scrambled Egg Whites
w/salsa
High Grade Omega-3’s
,UNSPZO 4\MÄU with
Pumpkin Butter
Protein Shake (skim milk,
banana and 1 scoop X-LR8
or whey powder)
High Grade Omega-3’s
Whole Wheat French Toast
(dipped in egg beaters)
with sugar free maple syrup
Glass of Skim Milk
High Grade Omega-3’s
Scrambled Egg Whites
Turkey Bacon
Whole Wheat Toast
Glass of Skim Milk
High Grade Omega-3’s

9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

A bag of pretzels with spicy Protein Bar Protein Bar Protein Bar Peanut Butter Plain Greek Yogurt with Walnuts and Apricots
SNACK 1

mustard (suggestions include (suggestions include (suggestions include Sliced Green Apple sliced peaches and almonds (mix about 10 dried apricots
Fat Free Yogurt EAS carb sense, Pure EAS carb sense, Pure EAS carb sense, Pure Bottle of Water Bottle of Water with 10-12 walnuts in a bag)
Bottle of Water Protein, or 2:1 Protein Bars) Protein, or 2:1 Protein Bars) Protein, or 2:1 Protein Bars) Bottle of Water
Bottle of Water Bottle of Water Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Grilled Chicken on a Whole Pasta Salad with citrus Egg White and Pepper Canned Tuna in Water (mix Steak and Cheese Wrap (on Cajun Grilled Chicken on Peanut Butter and Jelly
grilled chicken and low-fat Omelet on a Whole Wheat with lemon juice and black a whole wheat wrap, slice a Whole Wheat Wrap with Sandwich on Whole Wheat
LUNCH

Wheat Wrap with spinach,

sun-dried tomatoes and vinaigarette Wrap with Fat Free Swiss pepper) add Fat Free Mayo \W ÅHUR Z[LHR HUK NYPSS ^P[O lettuce, tomato, and salsa Bread
black pepper Bottle of Water Cheese and put on Whole Wheat onions & peppers) add low Bottle of Water Pear
Fat Free Yogurt Fat Free Yogurt Bread fat mozzarella Bottle of Water
Bottle of Water Bottle of Water Bottle of Water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar Turkey or Beef Jerky A bag of pretzels with spicy Plain Greek Yogurt (Fage) Protein Bar A couple of bunches of A bag of pretzels with spicy
SNACK 2

(suggestions include Saltine Crackers mustard with honey and almonds and (suggestions include grapes with a wedge of mustard
EAS carb sense, Pure Bottle of Water Fat Free Yogurt almonds EAS carb sense, Pure Laughing Cow or Baby Ebel Fat Free Yogurt
Protein, or 2:1 Protein Bars) Bottle of Water Apple Protein, or 2:1 Protein Bars) cheese Bottle of Water
Bottle of Water Bottle of Water Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Shrimp Top Round or Grilled Sirloin Lemon Filet of Sole Grilled Pork Chops Chicken Parmesan Lite Turkey Sausage with Chicken Cacciatore Lite
DINNER

Angel Hair Pasta Steak Wilted Garlic Spinach with BBQ sauce (made with grilled chicken Red Peppers and Onions (made with mushrooms,
Garlic and Olive Oil Baked Sweet Potato Brown Rice Beer cooked Sauerkraut and fat free mozzarella Baked Sweet Potato tomatoes, onions, peppers)
Bottle of Water Grilled Asparagus Bottle of Water Steamed Cabbage cheese) Bottle of Water Brown Rice
Bottle of Water Bottle of Water Black Beans and Rice Bottle of Water
Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
1% Cottage Cheese Greek Yogurt Beef Jerky or Turkey Jerky Small Bowl of Kashi Go Lean 1% Cottage Cheese Air Popped Popcorn with Air Popped Popcorn with
Fresh Strawberries Handful of Crushed Almonds Bottle of Water (or other high protein cereal) Fresh Strawberries sprinkled Parmesan cheese sprinkled sea salt
Bottle of Water in nonfat/skim milk Bottle of Water Bottle of Water Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Put some grapes in the Coffee is basically calorie- If you’re intimidated by the Save money and buy your Craving something sweet Look at the big picture. You It takes just 21 days to
freezer for a quick, unique free! Problem is…throw in kitchen and how to cook staple foods at wholesale and can’t take it? Go for the are eating 42 meals a week. overcome craving tempta-
TIPS

low calorie, nutrient-rich the creamers and sugar and your foods, don’t be afraid clubs like Costco or BJ’s. frozen yogurt and splurge Make 35 or more of them tions. Maintain your will
treat that you can use as you just created a 200-300 to use the microwave. Most You’ll save hundreds of on your favorite topping! It perfect and you will see power for 3 weeks and your
a snack calorie system shock foods cook easily and still dollars a month! won’t destroy your fat loss ZPNUÄJHU[ YLZ\S[Z healthy eating will become
maintain taste! efforts second nature

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 9

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Oatmeal >OVSL >OLH[ ,UNSPZO 4\MÄU 5 Egg White /1 Whole Egg >OVSL >OLH[ >HMÅLZ w/ Bowl of Oatmeal (add Whole Wheat Toast Bowl of Kashi Go
(add cinnamon + Walnuts) w/ jelly Omelet (made with onions, fresh blueberries and fat free cinnamon + Walnuts) ,NN >OP[L :V\MÅL (5 egg Lean w/ skim milk
Skim Milk High Grade Omega-3’s peppers, mushrooms and Cool Whip Skim Milk whites mixed in a glass bowl Scrambled Egg Whites
Scrambled Egg Whites Protein Shake (skim milk salsa) Protein Shake (skim milk Scrambled Egg Whites microwaved on high for 4 w/salsa
High Grade Omega-3’s and 1 scoop X-LR8 or High Grade Omega-3’s and 1 scoop X-LR8 or High Grade Omega-3’s minutes) High Grade Omega-3’s
whey powder) Whole Wheat Toast whey powder) High Grade Omega-3’s
High Grade Omega-3’s
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM
Protein Bar 1/2 Peanut Butter sandwich 1% Cottage Cheese 1/2 Peanut Butter sandwich Protein Bar 1/2 Peanut Butter sandwich Bag of Homemade Trail Mix
SNACK 1

(suggestions include EAS on Whole Wheat Bread Ripe Banana on Whole Wheat Bread (suggestions include EAS on whole wheat bread (coconut, almonds, Kashi Go
carb sense, Pure Protein, or Bottle of Water Bottle of Water Bottle of Water carb sense, Pure Protein, or Bottle of Water Lean cereal, walnuts, sprinkle
2:1 Protein Bars) 2:1 Protein Bars) a few chocolate chips)
Bottle of Water Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Grilled Chicken on a Whole Canned Tuna in Water (mix Turkey Burger with onions, Grilled Chicken on a Canned Tuna in Water (mix Turkey Burger with onions, Grilled Chicken on a
LUNCH

Wheat Wrap with lettuce, with lemon juice and black lettuce, tomato, and Fat Free Whole Wheat Wrap with with lemon juice and black lettuce, tomato, and Fat Free Whole Wheat Wrap with
tomato and salsa pepper) add Fat Free Mayo Swiss Cheese lettuce, tomato, and salsa pepper) add Fat Free Mayo Swiss Cheese lettuce, tomato, and salsa
Bottle of Water put on Whole Wheat Bread Fat Free Yogurt Fat Free Yogurt and put on Whole Wheat Fat Free Yogurt Fat Free Yogurt
Bottle of Water Bottle of Water Bottle of Water Bread Bottle of Water Bottle of Water
Bottle of Water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Plain Greek Yogurt with 1/2 Peanut Butter sandwich Protein Bar 1/2 Peanut Butter sandwich Turkey or Beef Jerky 1/2 Peanut Butter sandwich Protein Bar
SNACK 2

honey and almonds on Whole Wheat Bread (suggestions include EAS on whole wheat bread Saltine Crackers on whole wheat bread (suggestions include EAS
Bottle of Water Bottle of Water carb sense, Pure Protein, or Bottle of Water Bottle of Water Bottle of Water carb sense, Pure Protein, or
2:1 Protein Bars) 2:1 Protein Bars)
Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Ahi Tuna Steak Cajun Chicken Breast Grilled Ahi Tuna Steak Top Round or Grilled Sirloin Cajun Chicken Breast Lemon Grilled Chicken Grilled Pork Chop
DINNER

Edamame Cous Cous Edamame Steak Cous Cous Brown Rice Applesauce
Jasmine Rice Baked Sweet Potato Jasmine Rice Baked Sweet Potato Sweet Potato Grilled Vegetable Mix Grilled Portabello
Sauteed Broccoli Mixed Grilled Veggies Sauteed Broccoli Grilled Asparagus Mixed Grilled Veggies Bottle of Water Mushrooms
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water Baked Sweet Potato
Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
12 ounce glass of skim or No fat cottage cheese or 1-2 pieces of Fat Free String Thinly sliced roasted turkey 12 ounce glass of skim or Air Popped Popcorn with Air Popped Popcorn with
1% milk and a small banana ricotta cheese with cinnamon Cheese and Grapes wrapped around a pickle with 1% milk and a small banana Molly McButter Cinnamon Sugar
or berries and a few crushed almonds cayenne pepper or berries Bottle of Water Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Want to simplify your Chewing gum is one of the Remember to eat every 2 1/2 Stuck at a Chinese res- Stuck at an Italian restaurant Don’t make hard candies a Guys love soup and the
nutrition approach? Aim to best ways to get yourself to 3 hours from the time you taurant and not sure what and not sure what to eat? habit. Just two a day for a convenience of canned
TIPS

lower saturated fats and from one meal to the next wake up until you go to bed to eat? Go with the brown Red sauces (marinara is year will result in a 7 pound soup, but watch out for the
simple sugars! This combo without munching on to keep your metabolism sauces on your chicken or best) should be the choice weight gain! sodium. Most will bloat you
will result in fat loss and unnecessary calories burning all day long shrimp. They have far less every time! like a blimp with their salt
muscle growth in-between calories and fat sabotage!

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 10

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Kashi Heart To
Heart Cereal w/ skim milk
High Grade Omega-3’s
Fat Free Yogurt
Bowl of Oatmeal
(add cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
High Grade Omega-3’s
Breakfast Smoothie - Made
with 2 cups of skim milk,
1/2 banana, fresh
strawberries and 1 scoop
X-LR8 or Vanilla Greek Yogurt
High Grade Omega-3’s
>OVSL >OLH[ >HMÅLZ ^
applesauce
High Grade Omega-3’s
Protein Shake (skim milk
and 1 scoop X-LR8 or
whey powder)
Whole Wheat Toast
,NN >OP[L :V\MÅL (5 egg
whites mixed in a glass bowl
and microwaved on high for
4 minutes)
High Grade Omega-3’s
Turkey Bacon Bowl of Oatmeal (add
Whole Wheat Toast cinnamon + Walnuts)
Scrambled Egg Whites w/ Skim Milk
Salsa Scrambled Egg Whites
Skim Milk High Grade Omega-3’s
High Grade Omega-3’s

9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

25-30 Grapes Protein Bar Almonds and Apricots (mix Protein Bar Plain Greek Yogurt (Fage) Protein Bar Protein Bar
SNACK 1

Low Fat Mozzarella String (suggestions include about 10 dried apricots with (suggestions include with honey and almonds (suggestions include (suggestions include
Cheese EAS carb sense, Pure 20-25 almonds in a bag) EAS carb sense, Pure Apple EAS carb sense, Pure EAS carb sense, Pure
Bottle of Water Protein or 2:1 Protein Bars) Bottle of Water Protein or 2:1 Protein Bars) Bottle of Water Protein or 2:1 Protein Bars) Protein or 2:1 Protein Bars)
Bottle of Water Bottle of Water Bottle of Water Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Turkey Burger with onions, Grilled Chicken on a Whole Mixed Green Salad Tuna Fish Salad (made with Sashimi Lunch Grilled Chicken on a Whole Roasted Turkey Breast
lettuce, tomato, and Fat Free Wheat Wrap with onions and with Grilled Salmon, fat free mayo) on Whole over Brown Rice Wheat Wrap with onions and (leftovers from dinner) on
LUNCH

Swiss Cheese BBQ Sauce lemon, and black pepper Wheat Bread, Lettuce, Edamame BBQ Sauce whole wheat bread with
Fat Free Yogurt Fat Free Yogurt Bottle of Water Tomato, Onion Light Soy Sauce Fat Free Yogurt cranberry sauce, lettuce,
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water black pepper, and slivered
almonds

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar 1% Cottage Cheese Protein Bar Peanut Butter Protein Bar Turkey or Beef Jerky Plain Greek Yogurt with
SNACK 2

(suggestions include 1 ripe banana (suggestions include Sliced Green Apple (suggestions include Saltine Crackers honey and almonds
EAS carb sense, Pure Bottle of Water EAS carb sense, Pure Bottle of Water EAS carb sense, Pure Bottle of Water Bottle of Water
Protein or 2:1 Protein Bars) Protein or 2:1 Protein Bars) Protein or 2:1 Protein Bars)
Bottle of Water Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Salmon Steak Top Round or Grilled Sirloin Grilled Salmon Steak Turkey Burger Cajun Chicken Breast Roasted Turkey Breast Grilled Pork Chop
DINNER

(w/ teriyaki drizzle) Steak (w/ teriyaki drizzle) Whole Wheat Bun Cous Cous Sweet Potato Mash Applesauce
Brown Rice Baked Sweet Potato Brown Rice A-1 Steak Sauce Sweet Potato Cranberry Sauce Grilled Portabello
Sauteed Broccoli Grilled Asparagus Sauteed Broccoli Baked “Sweet Potato” Fries Mixed Grilled Veggies Grilled Zucchini Mushrooms
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water Baked Sweet Potato
Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
1% Cottage Cheese Greek Yogurt Beef Jerky or Turkey Jerky Small Bowl of Kashi Go Lean 1% Cottage Cheese Air Popped Popcorn with Air Popped Popcorn with
Fresh Strawberries Handful of Crushed almonds Bottle of Water (or other high protein cereal) Fresh Strawberries Ranch Powder Cajun Spices
Bottle of Water in nonfat/skim milk Bottle of Water Bottle of Water Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Getting muscular abs is Don’t shop hungry! Make a Buy more chicken breasts Forget to defrost the Try to use a dinner plate with If you’re a white collar The RTD supplement shakes
necessary for guys wanting list of the things you need than you need and freeze chicken? No problem. Put it a rim on it. It will prevent you worker, snacks like the may taste all right, but
TIPS

a six pack, but if you want and stick to it. Your hunger them. No need to run to the into a bowl of water (doesn’t from shoveling too much protein bars, bags of granola something just doesn’t
to see it…you’ve got to stay might lead you to make store every time you need even have to be hot) and it food onto your plate and and turkey jerky are perfect seem right to me about a
dedicated to a good eating choices your six pack will more will defrost in less than 15 save you some calories HZ [OL` JHU Ä[ PU `V\Y JVH[ “milkshake” that lasts for
plan regret minutes! pocket months!

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 11

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Bowl of Oatmeal
w/1 scoop X-LR8 or
Whey Protein Powder
High Grade Omega-3’s
Skim Milk
Breakfast Smoothie - Made
with 2 cups of skim milk,
1/2 banana, fresh
strawberries, and 1 scoop
X-LR8 or Vanilla Greek Yogurt
High Grade Omega-3’s
Health Valley Fat Free Turkey Bacon Scrambled Egg Whites >OVSL >OLH[ >HMÅLZ Bowl of Oatmeal (add
Granola Bar Whole Wheat Toast Fat Free Mozzarella Sugar Free Maple Syrup cinnamon and walnuts)
Banana Scrambled Egg Whites Salsa Pumpkin Butter Skim Milk
Skim Milk w/Salsa ,UNSPZO 4\MÄU Skim Milk Scrambled Egg Whites
High Grade Omega-3’s Skim Milk Skim Milk High Grade Omega-3’s with Salsa
High Grade Omega-3’s High Grade Omega-3’s High Grade Omega-3’s

9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM

Plain Greek Yogurt with Protein Bar Protein Bar 1/2 Peanut Butter and Bag of Homemade Trail Mix 12 ounce of skim or 1% 1% Cottage Cheese
SNACK 1

honey and almonds (suggestions include (suggestions include Banana sandwich (coconut, almonds, Kashi milk and a small banana or Fresh Strawberries
Bottle of Water EAS carb sense, Pure EAS carb sense, Pure Whole Wheat Bread Go Lean cereal, walnuts, berries Bottle of Water
Protein, or 2:1 Protein Bars) Protein, or 2:1 Protein Bars) Bottle of Water sprinkle a few chocolate
Bottle of Water Bottle of Water chips)

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Mixed Green Salad with Turkey Breast on a Peanut Butter and Jelly Grilled Chicken Mixed Green Salad Tuna Fish Salad (made with Grilled Chicken
Grilled Chicken, Whole Wheat Wrap with hot Sandwich on a Whole Wheat Wrap with Grilled Chicken, fat-free mayo to prepare) on a Whole Wheat Wrap
LUNCH

pineapple, and orange slices mustard and Fat Free Swiss on Whole Wheat Bread with grilled veggies pineapple, and orange slices on Whole Wheat Pita with Mango Slices and
Bag of Pretzels Fat Free Yogurt Fat Free Yogurt Bag of Pretzels Bag of Pretzels w/Craisins black pepper
Bottle of Water Bottle of Water Bottle of Water Bottle of Water Bottle of Water 1 Apple Fat Free Yogurt
Bottle of Water Bottle of Water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar Peanut Butter Turkey or Beef Jerky 1/2 Peanut Butter and Bag of Homemade Trail Mix Protein Bar Protein Bar
SNACK 2

(suggestions include Sliced Green Apple Saltine Crackers Banana sandwich (coconut, almonds, Kashi (suggestions include (suggestions include
EAS carb sense, Pure Bottle of Water Bottle of Water Whole Wheat Bread Go Lean cereal, walnuts, EAS carb sense, Pure EAS carb sense, Pure
Protein, or 2:1 Protein Bars) Bottle of Water sprinkle a few chocolate Protein, or 2:1 Protein Bars) Protein, or 2:1 Protein Bars)
Bottle of Water chips) Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Halibut Steak Grilled Pork Chop Fresh Pasta with Roasted Grilled Sirloin Steak with Grilled Chicken Breast w/ Seared Ahi Tuna Steak Baked Chicken Breast
DINNER

(w/ squeezed lemon) Applesauce Red Tomato Sauce and garlic and A-1 steak sauce roasted apple/onion with black peppercorns and Sweet Potato Fries (baked
Brown Rice Grilled Portabello Broccoli Rabe w/ Grilled Baked Sweet Potato Cous Cous wasabi (no mayo) in the oven with coating of
Sauteed Spinach mushrooms Oregano Chicken Sauteed broccoli Sweet Potato Jasmine Rice PAM)
Bottle of Water Baked Sweet Potato Bottle of Water Bottle of Water Mixed Grilled Veggies Wilted Spinach Mixed Grilled Veggies
Bottle of Water Bottle of Water Bottle of Water Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION

SNACK 3

OR OR OR OR OR OR OR
12 ounce glass of skim or No fat cottage cheese or 1-2 pieces of Fat Free String Thinly sliced roasted turkey 12 ounce glass of skim or Air Popped Popcorn with Air Popped Popcorn with
1% milk and a small banana ricotta cheese with cinnamon Cheese and Grapes wrapped around a pickle with 1% milk and a small banana drizzled honey with Garlic powder and
or berries and a few crushed almonds cayenne pepper or berries Bottle of Water hot sauce
Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Being adventurous can pay Need another treat to help Drinking water with every At the ballgame? Skip the Try not to eat within at least Avoid Nitrous Oxide (NO) Miss the carbonation of
off in big fat loss rewards. you get by? Make some meal will help curb your nachos and dirty water dogs 1 hour of working out. This products. They are a waste soda and don’t know what
TIPS

Wild game meats like buf- sugar free Jello and put appetite and aid the and go for the hot pretzel will allow your muscles of time, especially if you [V KV& /H]L SLTVU ÅH]VYLK
falo, venison, and ostrich some fat free Cool Whip digestion. Not to mention, it and mustard instead! [V YLJLP]L [OL ISVVK ÅV^ have bodyfat that is cover- sparkling water!
are a great source of lean on top. Just 30 calories a you to your daily instead of your stomach ing the veins these things
protein serving! requirements easier “reveal”!

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S

 WEEK 12

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

N O T E : P L E A S E S E E “ S U P P L E M E N TA L G U I D E ” T O A D A P T Y O U R W O R K O U T P L A N A N D M E A L P L A N T O Y O U R S P E C I F I C S C H E D U L E !
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
BREAKFAST

Oatmeal Power Shake (made
with 12 ounces skim milk,
1/4 cup oats,
banana, strawberries,
and 1 scoop X-LR8 or plain
yogurt)
High Grade Omega-3’s
9:30 AM
A bag of pretzels with spicy
SNACK 1
Bowl of Kashi Heart
to Heart w/ skim milk
Scrambled Egg Whites
w/salsa
High Grade Omega-3’s
9:30 AM
Protein Bar
Bowl of Oatmeal
(add cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
w/hot sauce
High Grade Omega-3’s
9:30 AM
A bag of pretzels with spicy
Bowl of Kashi Go Lean w/ ,UNSPZO 4\MÄU with Whole Wheat French Toast Scrambled Egg Whites
skim milk Pumpkin Butter (dipped in egg beaters) Turkey Bacon
Scrambled Egg Whites Protein Shake (skim milk, with sugar free maple syrup Whole Wheat Toast
w/salsa banana and 1 scoop X-LR8 Glass of Skim Milk Glass of Skim Milk
High Grade Omega-3’s or whey powder) High Grade Omega-3’s High Grade Omega-3’s
High Grade Omega-3’s
9:30 AM 9:30 AM 10:30 AM 10:30 AM
Protein Bar Peanut Butter Plain Greek Yogurt with Walnuts and Apricots

mustard (suggestions include mustard (suggestions include Sliced Green Apple sliced peaches and almonds (mix about 10 dried apricots
Fat Free Yogurt EAS carb sense, Pure Fat Free Yogurt EAS carb sense, Pure Bottle of Water Bottle of Water with 10-12 walnuts in a bag)
Bottle of Water Protein, or 2:1 Protein Bars) Bottle of Water Protein, or 2:1 Protein Bars) Bottle of Water
Bottle of Water Bottle of Water

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

Grilled Chicken on a Whole Pasta Salad with citrus Egg White and Pepper Canned Tuna in Water (mix Steak and Cheese Wrap (on Cajun Grilled Chicken on Peanut Butter and Jelly
Wheat Wrap with spinach, grilled chicken and low-fat Omelet on a Whole Wheat with lemon juice and black a whole wheat wrap, slice a Whole Wheat Wrap with Sandwich on Whole Wheat
LUNCH

sun-dried tomatoes and vinaigarette Wrap with Fat Free Swiss pepper) add Fat Free Mayo \W ÅHUR Z[LHR HUK NYPSS ^P[O lettuce, tomato, and salsa Bread
pepper Bottle of Water Cheese and put on Whole Wheat onions & peppers) add low Bottle of Water Pear
Fat Free Yogurt Fat Free Yogurt Bread fat mozzarella Bottle of Water
Bottle of Water Bottle of Water Bottle of Water

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

Protein Bar Turkey or Beef Jerky Protein Bar Plain Greek Yogurt with Protein Bar A couple of bunches of A bag of pretzels with spicy
SNACK 2

(suggestions include Saltine Crackers (suggestions include honey and almonds (suggestions include grapes with a wedge of mustard
EAS carb sense, Pure Bottle of Water EAS carb sense, Pure Apple EAS carb sense, Pure Laughing Cow or Baby Ebel Fat Free Yogurt
Protein, or 2:1 Protein Bars) Protein, or 2:1 Protein Bars) Bottle of Water Protein, or 2:1 Protein Bars) cheese Bottle of Water
Bottle of Water Bottle of Water Bottle of Water Bottle of Water

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

Grilled Shrimp Top Round or Grilled Sirloin Lemon Filet of Sole Grilled Pork Chops Chicken Parmesan Lite Turkey Sausage with Chicken Cacciatore Lite
DINNER

Angel Hair Pasta Steak Wilted Garlic Spinach with BBQ sauce (made with grilled chicken Red Peppers and Onions (made with mushrooms,
Garlic and Olive Oil Baked Sweet Potato Brown Rice Beer cooked Sauerkraut and fat free mozzarella Baked Sweet Potato tomatoes, onions, peppers)
Bottle of Water Grilled Asparagus Bottle of Water Steamed Cabbage cheese) Bottle of Water Brown Rice
Bottle of Water Bottle of Water Black Beans and Rice Bottle of Water
Bottle of Water

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION RECONSTRUXION
SNACK 3

OR OR OR OR OR OR OR
1% Cottage Cheese Greek Yogurt Beef Jerky or Turkey Jerky Small Bowl of Kashi Go Lean 1% Cottage Cheese Air Popped Popcorn with Air Popped Popcorn with
Fresh Strawberries Handfuls of Crushed almonds Bottle of Water (or other high protein cereal) Fresh Strawberries sprinkled Parmesan cheese sprinkled sea salt
Bottle of Water in nonfat/skim milk Bottle of Water Bottle of Water Bottle of Water

The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip The “X” Factor Tip
Add Crystal Light to your When possible, aim to eat The difference between a Try to select carbs with a Sunday is the perfect day Vary your meals from time to Soda is an absolute no-go
water if you need a little carbs, protein, and fats in good supplement and a bad GI of 65 or less. Refer to to prepare foods that you’ll time. Even though you may on the AthLEAN-X program.
TIPS

ÅH]VY [V THRL P[ LHZPLY [V each meal. one is…lots of potential this site for some common use throughout the week. love one in particular, you With its 11 Tbsp’s of sugar
drink as much as you need results and wasted money! foods. http://www.mendosa. Grill your chicken, cook the should still change it up to it’s pure garbage!
to each day. com/gilists.htm sweet potatoes, etc. keep your body guessing

COLOR CODES: · PROTEIN · S TA R C H Y C A R B S · FIBROUS CARBS · H E A LT H Y FAT S