The Body Sculpting Bible for Women (125 page)

Read The Body Sculpting Bible for Women Online

Authors: James Villepigue,Hugo Rivera

Tags: #Health & Fitness, #Exercise, #General, #Women's Health

BOOK: The Body Sculpting Bible for Women
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Choose 1 serving of Good Fats
SAMPLE 14-DAY LOW-CALORIE MILK-FREE DIET
(THIS DIET IS GOOD FOR THOSE WHO WANT TO ELIMINATE MILK PRODUCTS FROM THEIR PROGRAM.)
  
MEAL #  
  
FOOD  
  
SERVING SIZE  
  
MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM  
  
WHEY PROTEIN  
BANANA CREAM OF RICE
  
1 SCOOP  
1/3 BANANA 1/4 CUP DRY
  
MEAL 2 10:30 AM  
  
WHEY PROTEIN OLD-FASHIONED OATS FLAXSEED OIL  
  
1 SCOOP 1/2 CUP (MEASURED DRY) 1 TEASPOON  
  
MEAL 3 1:30 PM  
  
BROWN RICE GREEN BEANS CHICKEN BREAST EXTRA-VIRGIN OLIVE OIL  
  
1/2 CUP COOKED 1 CUP 3 OUNCES 1 TEASPOON  
  
MEAL 4 3:30 PM  
  
WHEY PROTEIN OLD-FASHIONED OATS  
  
1 SCOOP 1/2 CUP (MEASURED DRY)  
  
MEAL 5 6:30 PM  
  
WILD ALASKAN SALMON SWEET POTATOES BROCCOLI  
  
3 OUNCES 2 OUNCES COOKED 1 CUP  
SAMPLE 14-DAY HIGH-CALORIE MILK-FREE DIET
(THIS DIET IS GOOD FOR THOSE WHO WANT TO ELIMINATE MILK PRODUCTS FROM THEIR PROGRAM.)
  
MEAL #  
  
FOOD  
  
SERVING SIZE  
  
MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM  
  
WHEY PROTEIN  
BANANA CREAM OF RICE
  
1 SCOOP  
1/3 BANANA 1/4 CUP DRY
  
MEAL 2 10:30 AM  
  
WHEY PROTEIN OLD-FASHIONED OATS FLAXSEED OIL  
  
1 SCOOP 1/2 CUP (MEASURED DRY) 1 TEASPOON  
  
MEAL 3 1:30 PM  
  
BROWN RICE GREEN BEANS CHICKEN BREAST EXTRA-VIRGIN OLIVE OIL  
  
1/2 CUP COOKED 1 CUP 3 OUNCES 1 TEASPOON  
  
MEAL 4 3:30 PM  
  
WHEY PROTEIN OLD-FASHIONED OATS  
  
1 SCOOP 1/2 CUP (MEASURED DRY)  
  
MEAL 5 6:30 PM  
  
WILD ALASKAN SALMON SWEET POTATOES BROCCOLI  
  
3 OUNCES 2 OUNCES COOKED 1 CUP  
  
MEAL 6 8:30 PM  
  
ORANGE ROUGHY BAKED POTATOES ASPARAGUS FLAXSEED OIL  
  
3 OUNCES 2 OUNCES 1 CUP 1 TEASPOON  
SAMPLE 14-DAY LOW-CALORIE DIET WITH MILK PRODUCTS
  
MEAL #  
  
FOOD  
  
SERVING SIZE  
  
MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM  
  
WHEY PROTEIN SKIM MILK CREAM OF RICE  
  
1/2 SCOOP 8 OUNCES 1/4 CUP DRY  
  
MEAL 2 10:30 AM  
  
WHEY PROTEIN OLD-FASHIONED OATS SKIM MILK FLAXSEED OIL  
  
1/2 SCOOP 1/4 CUP (MEASURED DRY) 8 OUNCES 1 TEASPOON  
  
MEAL 3 1:30 PM  
  
BROWN RICE GREEN BEANS CHICKEN BREAST EXTRA-VIRGIN OLIVE OIL  
  
1/2 CUP COOKED 1 CUP 3 OUNCES 1 TEASPOON  
  
MEAL 4 3:30 PM  
  
WHEY PROTEIN OLD-FASHIONED OATS  
  
1 SCOOP 1/2 CUP (MEASURED DRY)  
  
MEAL 5 6:30 PM  
  
WILD ALASKAN SALMON SWEET POTATOES BROCCOLI  
  
3 OUNCES 2 OUNCES COOKED 1 CUP  
SAMPLE 14-DAY HIGH-CALORIE DIET WITH MILK PRODUCTS
  
MEAL #  
  
FOOD  
  
SERVING SIZE  
  
MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM  
  
WHEY PROTEIN SKIM MILK CREAM OF RICE  
  
1/2 SCOOP 8 OUNCES 1/4 CUP DRY  
  
MEAL 2 10:30 AM  
  
WHEY PROTEIN OLD-FASHIONED OATS SKIM MILK FLAXSEED OIL  
  
1/2 SCOOP 1/4 CUP (MEASURED DRY) 8 OUNCES 1 TEASPOON  
  
MEAL 3 1:30 PM  
  
BROWN RICE GREEN BEANS CHICKEN BREAST EXTRA-VIRGIN OLIVE OIL  
  
1/2 CUP COOKED 1 CUP 3 OUNCES 1 TEASPOON  
  
MEAL 4 3:30 PM  
  
WHEY PROTEIN OLD-FASHIONED OATS  
  
1 SCOOP 1/2 CUP (MEASURED DRY)  
  
MEAL 5 6:30 PM  
  
WILD ALASKAN SALMON SWEET POTATOES BROCCOLI  
  
3 OUNCES 2 OUNCES COOKED 1 CUP  
  
MEAL 6 8:30 PM  
  
ORANGE ROUGHY BAKED POTATOES ASPARAGUS FLAXSEED OIL  
  
3 OUNCES 2 OUNCES COOKED 1 CUP 1 TEASPOON  
SAMPLE 14-DAY LOW-CALORIE OVO-LACTO VEGETARIAN DIET
  
MEAL #  
  
FOOD  
  
SERVING SIZE  
  
MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM  
  
WHEY PROTEIN SKIM MILK CREAM OF RICE  
  
1/2 SCOOP 8 OUNCES 1/4 CUP DRY  
  
MEAL 2 10:30 AM  
  
WHEY PROTEIN OLD-FASHIONED OATS SKIM MILK FLAXSEED OIL  
  
1/2 SCOOP 1/4 CUP (MEASURED DRY) 8 OUNCES 1 TEASPOON  
  
MEAL 3 1:30 PM  
  
BROWN RICE GREEN BEANS EGG WHITES EXTRA-VIRGIN OLIVE OIL  
  
1/2 CUP COOKED 1 CUP 1 CUP 1 TEASPOON  
  
MEAL 4 3:30 PM  
  
WHEY PROTEIN OLD-FASHIONED OATS  
  
1 SCOOP 1/2 CUP (MEASURED DRY)  
  
MEAL 5 6:30 PM  
  
EGG WHITES SWEET POTATOES BROCCOLI  
  
1 CUP 2 OUNCES COOKED 1 CUP  
SAMPLE 14-DAY HIGH-CALORIE OVO-LACTO VEGETARIAN DIET
  
MEAL #  
  
FOOD  
  
SERVING SIZE  
  
MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM  
  
WHEY PROTEIN SKIM MILK CREAM OF RICE  
  
1/2 SCOOP 8 OUNCES 1/4 CUP DRY  
  
MEAL 2 10:30 AM  
  
WHEY PROTEIN OLD-FASHIONED OATS SKIM MILK FLAXSEED OIL  
  
1/2 SCOOP 1/4 CUP (MEASURED DRY) 8 OUNCES 1 TEASPOON  
  
MEAL 3 1:30 PM  
  
BROWN RICE GREEN BEANS EGG WHITES EXTRA-VIRGIN OLIVE OIL  
  
1/2 CUP COOKED 1 CUP 1 CUP 1 TEASPOON  
  
MEAL 4 3:30 PM  
  
WHEY PROTEIN OLD-FASHIONED OATS  
  
1 SCOOP 1/2 CUP (MEASURED DRY)  
  
MEAL 5 6:30 PM  
  
EGG WHITES SWEET POTATOES BROCCOLI  
  
1 CUP 2 OUNCES COOKED 1 CUP  
  
MEAL 6 8:30 PM  
  
EGG WHITES BAKED POTATOES ASPARAGUS FLAXSEED OIL  
  
1 CUP 2 OUNCES COOKED 1 CUP 1 TEASPOON  

Appendix D

Workout Journal

BREAK-IN ROUTINE #1

BREAK-IN ROUTINE #2

14-DAY BODY SCULPTING WORKOUT #1

14-DAY BODY SCULPTING WORKOUT #2

14-DAY BODY SCULPTING WORKOUT #3

14-DAY RAPID BODY SCULPTING WORKOUT #1

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