The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (20 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
Frame 5
▪ Confident
Day 5 | |
Breakfast—3 bricks | |
3 eggs, scrambled Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
3 ounces pork mixed with ¼ cup okra and ¾ cup kale, ¼ apple, 4½ teaspoons peanut butter | |
Lunch—4 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4.5 ounces catfish, baked or grilled, served with 2 tablespoons cocktail sauce Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces chicken breast, 2 to 3 celery sticks spread with 1½ teaspoons cashew butter |
Frame 5
▪ Confident
Day 6 | |
Breakfast—3 bricks | |
3 ounces turkey sausage 15 cherries 4½ teaspoons cashew butter Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
4.5 ounces grilled chicken breast, 1½ cups red bell pepper slices, 9 teaspoons cream cheese | |
Lunch—4 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4.5 ounces cooked ground turkey mixed with ⅓ cup tomato sauce 1 cup sautéed spinach ½ cup okra 27 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 slice deli ham, 1 cup red bell pepper slices, 9 almonds |
Frame 5
▪ Confident
Day 7 | |
Breakfast—3 bricks | |
6 egg whites scrambled with ½ cup cooked mushrooms 9 ounces baked sweet potato 4½ teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
3 | |
Lunch—4 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4.5 ounces salmon with 1 tablespoon cocktail sauce 1 cup spaghetti squash 4½ teaspoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 slice deli turkey, 1 tablespoon raisins, 9 peanuts |
I’M A BADASS
Barbara, age 46, and her husband attended one of my seminars. Afterward, they started the program. Barbara lost nearly 15 pounds in 21 days by following the Modifier plan.
She “graduated” to the Maintainer plan, and her weight continued to fall off. At the same time, she followed my workout plan to get her butt in shape.
Barbara wrote me: “I was completely blown away by how simple your food plan is—and how easy it is to stay on and not feel deprived. My husband lost weight, too, and it was great having him on board with me. It really lifted our spirits to do something together that was not only good for us physically but brought us together emotionally. We’re still going through the plan. It continues to be easy to implement on a daily basis.”
The Badass Meal Plans for Gainers
PACKING ON SEXY LEAN
muscle quickly means getting critical amounts of the three macros in your body throughout the day. These meal plans will help you do just that. I’ve broken it all down for you, nice and simple. All you have to do is work out hard, eat well, and track your beautifully developing body in the mirror.
One of the keys on the Gainer plan is meal timing. You’ve got to be strict here. The critical window of opportunity for building gorgeous muscle is around your workout. That’s the part of the day when you want to pack your body with protein and carbs to grow muscle. In addition to my post-workout Recovery Shakes, I also advise sipping a shake during your workout to gain even more muscle.
Okay, let’s get into the specifics.
THE 6 PRINCIPLES OF CHRISTMAS FOR GAINERS
I have 6 simple principles to help you get the best results. If you’re unsure of anything, refer to these guidelines.
1. Do not start the Gainer plan unless you have completed the Maintainer plan for 21 strict days.
2. Follow the plan strictly for 21 days, observing how many bricks you eat at meals. You don’t have to clean your plate. When you feel full, stop eating.
3. Choose primo and acceptable foods with booty foods when planning your meals. You have the most flexibility on food quality in this category. Refer to my chart Hip Advice: Booty Foods at a Glance in
chapter 4
for a list of booty foods. Feel free to replace any meal or snack with a
Meal Replacement Shake
.
4. Have your breakfast within 45 minutes after waking up. This is imperative to jump-start your metabolism. Do not go more than five daytime hours without eating.
5. Have a Recovery Shake daily on this plan, one immediately within minutes of completing your workout, before your cool-down starts! See my Recovery Shake recipes for ideas; they begin in
chapter 10
. This recovery shake does not count toward your daily brick intake. You can also have up to two meal replacement shakes on this plan.
6. Drink 8 to 10 cups (64–80 ounces) of pure water daily, in addition to coffee and green tea. Do not drink any sodas or other naturally or artificially sweetened beverages. No diet soda!
THE GAINER MENUS FOR FRAME 1 (MIGHTY)
Remember that for each frame, you are permitted to eat within a range of bricks (see
chapter 5
). Adjust up and down within that range for your own needs. Feel free to substitute any meal with a
Meal Replacement Shake
.
Frame 1
▪ Mighty
 Day 1 | |
Breakfast—2 bricks | |
1 egg, scrambled or poached; 1 slice Canadian bacon ⅔ cup blueberries 3 teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces canned tuna mixed with 3 tablespoons avocado and served on ⅓ cup chopped tomato | |
Lunch—3 bricks | |
6 ounces sweet potato 9 tablespoons avocado Water, green tea, or coffee with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4.5 ounces tuna steak 18 steamed asparagus spears 1 cup sautéed spinach 9 teaspoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 1
▪ Mighty
Day 2 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
¼ cup cottage cheese, mixed with 1 tablespoon raisins and 9 chopped almonds | |
Lunch—3 bricks | |
4.5 ounces canned tuna served over 1½ cups sautéed kale and ⅓ cup chopped tomato and 9 teaspoons sour cream on top Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
½ cup cooked quinoa Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 1
▪ Mighty
Day 3 | |
Breakfast—2 bricks | |
2 poached eggs ½ orange 3 teaspoons almond butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
3 ounces ground pork, ¼ apple with 3 teaspoons peanut butter | |
Lunch—3 bricks | |
4.5 ounces cooked ground beef mixed with ⅓ cup tomato sauce and ⅓ cup chopped tomatoes and served over ¼ cup quinoa with 9 tablespoons chopped avocado mixed in Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
Shrimp Scampi 2 cups mixed raw greens ½ cup mashed butternut squash with 1 teaspoon butter Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 1
▪ Mighty
Day 4 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1 slice deli ham, 1 cup red bell pepper slices, 9 almonds | |
Lunch—3 bricks | |
4.5 ounces ground turkey ½ cup cooked green beans, sprinkled with 18 crushed almonds and drizzled with 1 teaspoon butter ⅔ cup cooked carrots Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4.5 ounces grilled chicken breast ½ cup spaghetti squash topped with ⅓ cup tomato sauce mixed with ¼ cup cooked onion ½ avocado, drizzled with 1 teaspoon olive oil Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 1
▪ Mighty
Day 5 | |
Breakfast—2 bricks | |
4 egg whites, scrambled ¼ cup oatmeal cooked with 1 tablespoon raisins, and 6 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces canned tuna mixed with 2 tablespoons avocado and served on ⅓ cup chopped tomato | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4.5 ounces catfish, baked or grilled, served with 1 tablespoon cocktail sauce ⅓ cup cooked corn 4½ teaspoons sour cream on greens and fish Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
