Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (26 page)

No regular soda

One 12-ounce can of diet soda allowed each day

Flavored waters allowed, but keep them under 60 calories

1 bottle of sports drink allowed per day, but keep under 60 calories

For alcohol, 1 mixed drink allowed twice a week,
or
3 light beers allowed per week,
or
3 regular glasses of wine (red or white) allowed per week

Timing is critical to the success of this plan. It might be difficult at first, but plan in advance and do the best you can. Skipping meals is not advised. Even if you eat just a small portion, try to eat something on schedule. A sample day’s schedule during Explode might look something like the grid below, but for each and every day, the order of the meals and snacks is both intended and critical. And on some days, there’s a bonus fourth snack, so follow each day’s directions carefully.

SHRED WEEK 6, DAY 1

• 3 slices of 100-percent whole-grain or 100-percent whole-wheat bread can be consumed at any point throughout the day at any time; however,
only 3
slices.

MEAL 1

• 1 piece of fruit

• 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

1 container of low-fat or fat-free yogurt

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

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must not exceed 200 calories and must not have any added sugars.

1 fruit smoothie

1 protein shake

1 bowl of soup (no potatoes, no cream)

• 1 piece of fruit
or
1 serving of veggies

SNACK 2

• 150 calories or less

MEAL 3

• 1 small green garden salad (no bacon bits, no croutons, 3 tablespoons fat-free dressing only)

• Choose one of the following:

4–6-ounce piece of chicken (no skin, no frying)

4–6-ounce piece of turkey (no skin, no frying)

4–6-ounce piece of fish (no frying)

You can have 1 slice of cheese if desired.

• 1 serving of veggies

MEAL 4

• 3 servings of veggies (make sure one serving of the veggies is dark green and leafy)

• 1 cup of beans or other legumes (no baked beans)

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 doing 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 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. Try to 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 6, DAY 2

MEAL 1

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

1 fruit smoothie

1 protein shake

1 veggie shake

One 6-ounce container of low-fat yogurt

• 1 piece of fruit

SNACK 1

• 150 calories or less

MEAL 2

• 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. If you like, add ½ teaspoon of sugar. Mix well and drink.

• 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

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

SNACK 2

• 100 calories or less

MEAL 3

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

1 fruit smoothie

1 protein shake

1 veggie 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

SNACK 3

• 100 calories or less

MEAL 4

• Choose one of the following:

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

5-ounce piece of fish (no frying)

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

(5 ounces is about the size of a deck and a half of playing cards.)

• 1 serving of veggies

• ½ cup of cooked brown or white rice

EXERCISE

• Amount of exercise today: Minimum 45 minutes. Break this up into two sessions. The first session must be done before 12:00
P.M.
The second session can be done anytime after 2:00
P.M.
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 6, 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. If you like, add ½ teaspoon of sugar. Mix well and drink.

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

1 fruit smoothie

1 protein shake

1 veggie shake

• 1 piece of fruit

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following:

1 protein shake

1 veggie shake

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

SNACK 2

• 150 calories or less

MEAL 3

• Choose from Group A
or
Group B.
Do not
choose from both.

Group A
—choose one of the following:

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

5-ounce piece of fish (no frying)

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

All of the above come with ½ cup of cooked brown rice and 1 serving of veggies.

Group B
—you can have both items below:

1 serving of lasagna (with or without meat), 4 inches
×
2 inches
×
1 inch

1 serving of veggies

MEAL 4

• 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!

SNACK 3

• 100 calories or less

EXERCISE

• Rest Day. But if you’re inspired to do something, by all means go and do it. Every minute of exercise burns more calories and gets you closer to your goal. You might even try playing a sport, which can be a fun way to burn calories without feeling like you’re actually working out.

SHRED WEEK 6, DAY 4

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. If you like, add ½ teaspoon of sugar. 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:

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 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

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

• 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

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

• Choose one of the following. Your choice must not exceed 200 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 for 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

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)

2 small-to-medium slices of pizza (triangular cut: 4 inches width across crust, 6 inches in length)

1 cheeseburger or hamburger (3½ 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

French fries (about 12 skinny fries or 6 steak fries)

1 serving of veggies

Small green garden salad

• Choose one of the following beverages. Choose a different beverage from what you chose for meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)