Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (14 page)

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 4

• 1 large green garden salad (4 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, and ½ sliced tomato or 5 grape tomatoes. Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons.

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

Exercise

•
Amount of exercise today:
minimum 40 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training.

•
Option 1:
Do the
SHRED 27 Burn
workout.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 4, DAY 3

YOU’VE CONQUERED BIGGER
ODDS! YOU’VE OVERCOME
GREATER OBSTACLES! YOU’VE MADE A
COMMITMENT TO BE A
SUPER SHREDDER!!

MEAL 1

• 1 piece of fruit or ½ cup of mixed berries

• Choose one of the following:

1 piece of 100 percent whole-grain or 100 percent whole-wheat toast and 1 hard-boiled egg

1 six-ounce container of low-fat or fat-free yogurt; add fresh fruit

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

BEVERAGES

• Choose one of the following:

1 cup of fresh juice (not from concentrate)

1 cup of tea

1 cup of coffee

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

MEAL 2

• Choose one of the following:

1 medium green garden salad (3 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, and ½ sliced tomato or 5 grape tomatoes. Only 2 tablespoons of fat-free dressing, no bacon bits, no croutons.

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

SNACK

• 1 SHRED BAR
or
½ cup of cottage cheese with 1 tablespoon of peanut butter mixed in
or
2 tablespoons of low-fat hummus spread on crackers
or
any other item 150 calories or less

MEAL 3

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 protein shake

1 fruit smoothie

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 4

• Choose one of the following:

2 slices of small cheese pizza (no larger than 5 inches across the crust and 5 inches long)

1 serving of lasagna, with or without meat, 4 inches
×
3 inches
×
1 inch

1 veggie burger (3 inches in diameter, ½ inch thick)

1 medium green garden salad (3 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, and ½ sliced tomato or 5 grape tomatoes. Only 2 tablespoons of fat-free dressing, no bacon bits, no croutons.

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

Exercise

•
Amount of exercise today:
minimum 60 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD twice. Do this in two separate sessions at least 4 hours apart.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 60 minutes of exercise. You can do this in two separate sessions.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 4, DAY 4 SUPER SHREDDER DAY!

YOU’VE CONQUERED BIGGER
ODDS! YOU’VE OVERCOME
GREATER OBSTACLES! YOU’VE MADE A
COMMITMENT TO BE A
SUPER SHREDDER!!

MEAL 1

• 1 piece of fruit or ½ cup of mixed berries

• Choose one of the following. Your choice must be 200 calories or less; no sugar added.

1 protein shake

1 fruit smoothie

BEVERAGES

• Choose one of the following:

1 cup of tea

1 cup of coffee

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

Unlimited plain water

MEAL 2

• 1 small green garden salad (2 cups of greens) that can include a couple of olives, shredded carrots, a couple of small slices of tomato. Only 1 tablespoon of fat-free dressing, no bacon bits or croutons.

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of unsweetened iced tea

12-ounce can of diet soda (no more than 1 per day)

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

SNACK 1

• 1 cup of grape tomatoes and 6 wheat crackers
or
1 scoop of frozen yogurt
or
1 SHRED POP popcorn
or
another 100-calorie snack

MEAL 3

• 2 servings of vegetables

• 1 cup of rice (brown or white)

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of unsweetened iced tea

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 4

• 1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of unsweetened iced tea

12-ounce can of diet soda (no more than 1 per day)

Exercise

•
Amount of exercise today:
minimum 30 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 30 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 4, DAY 5

YOU’VE CONQUERED BIGGER
ODDS! YOU’VE OVERCOME
GREATER OBSTACLES! YOU’VE MADE A
COMMITMENT TO BE A
SUPER SHREDDER!!

MEAL 1

• 1 piece of fruit or ½ cup of mixed berries

• Choose one of the following:

1 pancake the size of a CD with 1 slice of bacon (turkey or pork)

1 grilled cheese sandwich made with 2 slices of regular cheese on 2 slices of 100 percent whole-wheat or 100 percent whole-grain bread (little butter or cooking spray allowed)

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

1 six-ounce container of low-fat or fat-free yogurt; add fresh fruit

BEVERAGES

• Choose one of the following:

1 cup of fresh juice (not from concentrate)

1 cup of tea

1 cup of coffee

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

Unlimited plain water

MEAL 2

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 protein shake

1 fruit smoothie

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

SNACK

• 1 SHRED POP popcorn
or
1 SHRED BAR
or
any other item 150 calories or less

MEAL 3

• 1 large green garden salad (4 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, and ½ sliced tomato or 5 grape tomatoes. Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons.

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 4

• 2 servings of vegetables

• Choose one of the following:

5-ounce piece of chicken (baked or grilled, not fried, no skin)

5-ounce piece of turkey (not fried, no skin)

5-ounce piece of fish (baked or grilled, not fried)

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

Exercise

• Rest Day! This is a rest day, especially if you are aching and your muscles need recovery. But if you feel up to it and you decide to do some exercise on your own, that is completely allowed. Thirty minutes of cardio training will always serve you well, so feel free to get in some extra work. Each exercise session will move you closer to your goal!