Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (21 page)

• 1 piece of fruit. This can be 1 banana, 1 apple, 1 pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or strawberries.

• Choose one of the following:

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

• ½ cup of fresh juice
not
from concentrate (grapefruit, apple, orange juice, tomato, carrot, etc.)

SNACK 1

• 100 calories or less

MEAL 2

• 1 cup of hibiscus tea (can be consumed either cold or hot)

• 1 large green garden salad (Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• You can choose one of the following beverages in addition to the tea:

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 100 calories or less

MEAL 3

• 1 cup of 100-percent fresh cranberry juice (not from concentrate, no additives); mix with a little water to reduce the bitterness

• 1 chicken or turkey sandwich on 100-percent whole-wheat or 100-percent whole-grain bread; lettuce, tomato, 1 slice of cheese, and 1 teaspoon of mustard or mayo if desired (You can always substitute a medium salad for a meal. Just remember only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• 1 serving of veggies; it
must
come from this list:

Broccoli

Cauliflower

Brussels sprouts

Collard greens

Kale

Bell peppers

Eggplants

• You can choose one of the following beverages in addition to the cranberry juice:

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

MEAL 4

• Choose one item from Group A
and
one item from Group B:

Group A

1 small bowl of pasta with marinara sauce (
no
cream sauces)

1 cheeseburger or hamburger (3 ½ inches in diameter, ½-inch thick)

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

5-ounce piece of turkey (no skin, no frying)

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

Group B

1 serving of veggies

Small green garden salad

• Choose one of the following beverages:

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

SNACK 3

• 100 calories or less

EXERCISE

• Amount of exercise today: Minimum 30 minutes. If you want to do more, all the better! Work as hard as you can!

The goal of these exercises is to push yourself to work hard in a short period of time. The time listed is how much time is expected of you to perform the exercise, not how much time you are actually present in the gym. A lot of people spend too much time in the gym not working out, but talking and all other things that have nothing to do with the real purpose of going to a gym. The clock doesn’t start until you are actually moving and the clock stops when you stop. To achieve the most without wasting time it’s important that you be focused and efficient. Do these exercises at moderate levels of intensity. In order for these exercises to be effective and have an impact on your calorie burn and metabolism, you really need to get your heart rate up. You don’t have to go to a gym to do these exercises. You can get a tremendous workout right in your own house or backyard. Choose a workout that’s different from the last one you did. Below are some 15-minute interval exercises that you should try. So if the program calls for a 45-minute workout, try 15 minutes on the treadmill, 15 minutes on the bicycle, and 15 minutes on the stair climber. It’s up to you how you break it up, but note that changing your routine is typically more advantageous than doing the same exercise for the entire workout.

• Choose a combination of the items below to fulfill your exercise requirement:

15 minutes jogging outside

15 minutes walking/running on treadmill

15 minutes on elliptical machine

15 minutes on stationary or mobile bicycle

15 minutes swimming laps

15 minutes on stair climber

225 jump rope revolutions

20 minutes treadmill intervals

15 minutes of Zumba

15 minutes of spinning

15 minutes of any other high-intensity cardio

15 minutes of rowing machine

SHRED WEEK 5, DAY 2

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. Add 2 tablespoons of ground flaxseeds or flaxseed oil. Mix well and drink.

• Choose one of the following. Your choice must not exceed 250 calories.

1 fruit smoothie

1 Green Power Machine Smoothie (see recipe in chapter 10)

1 veggie smoothie (You can use any veggies you want.)

• 1 piece of fruit

SNACK 1

• Choose one of the following:

14 raw almonds

½ cucumber sliced with 2 tablespoons hummus

8 baby carrots with 2 tablespoons hummus

1 celery stalk cut into slices with 2 tablespoons hummus

MEAL 2

• 1 cup of 100-percent fresh cranberry juice (not from concentrate, no additives); mix with a little water to reduce the bitterness.

• Choose one of the following:

3 servings of vegetables (Remember, a serving is about the size of the average person’s fist.) One of the vegetables must be a dark-green leafy vegetable, such as spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory, or Swiss chard.

1 large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing)

1 cup of brown rice or quinoa with ½ cup of beans

• You can choose one of the following beverages in addition to the cranberry juice:

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

SNACK 2

• 150 calories or less

MEAL 3

• 1 cup of hibiscus tea (can be consumed either cold or hot)

• Choose one of the following. Your choice must be different from your selection for meal 2.

1 large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing)

1 fruit smoothie (200 calories or less)

1 protein shake (200 calories or less)

• You can choose one of the following beverages in addition to the tea:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

SNACK 3

• Choose one of the following:

1 apple

1 pear

Kale chips (see recipe in chapter 9)

1½ cups veggie juice (not from concentrate)

4 unsalted, gluten-free rice crackers with 3 tablespoons guacamole

MEAL 4

• Choose one of the following. Your choice must be different from your selection for meal 3.

3 servings of vegetables (Remember, a serving is about the size of the average person’s fist.)

1 large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing)

1 veggie burger (3½ inches in diameter, ½-inch thick)

1 bowl of soup (200 calories or less; no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• If you choose the protein shake or soup, you should also consume 1 serving of veggies.

• Choose one of the following beverages:

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

EXERCISE

• Amount of exercise today: Minimum 45 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose a combination of the items below to fulfill your exercise requirement:

15 minutes jogging outside

15 minutes walking/running on treadmill

15 minutes on elliptical machine

15 minutes on stationary or mobile bicycle

15 minutes swimming laps

15 minutes on stair climber

225 jump rope revolutions

20 minutes treadmill intervals

15 minutes of Zumba

15 minutes of spinning

15 minutes of any other high-intensity cardio

15 minutes of rowing machine

SHRED WEEK 5, DAY 3

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. Add 2 tablespoons of ground flaxseeds or flaxseed oil. Mix well and drink.

• 1 piece of fruit. This can be 1 banana, 1 apple, 1 pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or strawberries.

• Choose one of the following. Your portion should be 1 cup cooked.

1 small bowl of oatmeal

1 small bowl of Cream of Wheat

1 small bowl of grits

• 1 cup of fresh juice
not
from concentrate (grapefruit, apple, orange juice, tomato, carrot, etc.)

SNACK 1

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

3 tomato slices and fresh basil drizzled with olive oil

½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

1 cup of unsweetened apple sauce

10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

8 baby carrots with 2 tablespoons of hummus

Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

1 piece of medium-size fruit

Small beet salad

1 cup of beet juice

MEAL 2

• Choose one of the following. Your choice must be 200 calories or less.

1 fruit smoothie

1 protein shake

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

SNACK 2

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

3 tomato slices and fresh basil drizzled with olive oil

½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

1 cup of unsweetened apple sauce

10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

8 baby carrots with 2 tablespoons of hummus

Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

1 piece of medium-size fruit

Small beet salad

1 cup of beet juice

MEAL 3

• Choose one of the following. Your choice must not exceed 250 calories. Try to choose something different from what you had in meal 2 if you can. You don’t have to, but try.

1 milk shake

1 fruit smoothie

1 protein shake

1 veggie shake (You can use any veggies you want.)

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• Choose one of the following beverages. Choose a different beverage from what you chose with meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

SNACK 3

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)