DAILY DIET:
Meal 1: 5 whole omega 3 eggs, 4 additional egg whites, spinach to taste if you’d like, 2 cups blueberries or strawberries (frozen are fine) 1 scoop whey protein isolate (in water)
Meal 2: 2.5 scoops whey protein from whey protein isolate (must be isolate, i.e. no fat or carbs) and 2 tbsp almond butter*, and 2 slices Ezekiel bread (or 1/2 cup oats – dry)
Meal 3: 8 ounces protein from lean meat (chicken breast, turkey breast, tuna) and ½ cup almonds or walnuts, and 1 cup cooked white rice. Measure the meat AFTER cooking.
Meal 4: 2.5 scoops whey protein from whey protein isolate (must be isolate, i.e. no fat or carbs) and 2 tbsp almond butter*, and 2 slices Ezekiel bread (1/2 cup oats – dry)
Meal 5: 8 ounces protein from a fatty protein source like salmon or swordfish or top round steak, 5oz. sweet potato or red skin potato, and a small salad with 1 tbsp of either extra virgin olive oil OR macadamia nut oil. 1 tbsp vinegar too, for taste if you'd like. Measure the meat AFTER cooking.
Meal 6: 5 whole omega 3 eggs, 4 additional egg whites, spinach to taste if you’d like, 1 scoop whey protein isolate (in water)
*Round off the almond butter – don’t heap it.
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Black coffee (and tea) are fine but no sugar or creamer. A calorie free sweetener like Truvia or Splenda is fine though. Diet soda is fine too – anything that is zero calorie is fine. Same goes for spices and condiments (like soy sauce, hot sauce, mustard, Mrs Dash, etc. – just read the label to make sure it’s zero calorie).
**You can add vegetables to any meal, or eat them in between meals if you’re hungry. You can have as much as you want of the following:
- Broccoli
- Cauliflower
- Asparagus
- Pickles
- Cucumbers
- Greens (like spinach, lettuce, etc.)
- Brussel Sprouts
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Cardio:
We’ll start off with 40 minutes, 4 days per week, in the mornings before meal 1. Treadmill would be the best choice, and keep your heart rate around 120-130 beats per minute (NO HIGHER).
Fat burners:
Fat burners – let’s start off with green tea extract (pills are best) 2x a day (first thing in the morning and early afternoon). 500mg each time.
Additional Supplements:
5g of fish oil per day, and 2600mg of evening primrose oil.
1 teaspoon of sugar-free Metamucil in 8oz of water, 2x a day.
Coral calcium: 1,500mg per day
A multivitamin / multimineral (any generic is fine)
Creatine monohydrate: 5g daily
Meal 1: 5 whole omega 3 eggs, 4 additional egg whites, spinach to taste if you’d like, 2 cups blueberries or strawberries (frozen are fine) 1 scoop whey protein isolate (in water)
Meal 2: 2.5 scoops whey protein from whey protein isolate (must be isolate, i.e. no fat or carbs) and 2 tbsp almond butter*, and 2 slices Ezekiel bread (or 1/2 cup oats – dry)
Meal 3: 8 ounces protein from lean meat (chicken breast, turkey breast, tuna) and ½ cup almonds or walnuts, and 1 cup cooked white rice. Measure the meat AFTER cooking.
Meal 4: 2.5 scoops whey protein from whey protein isolate (must be isolate, i.e. no fat or carbs) and 2 tbsp almond butter*, and 2 slices Ezekiel bread (1/2 cup oats – dry)
Meal 5: 8 ounces protein from a fatty protein source like salmon or swordfish or top round steak, 5oz. sweet potato or red skin potato, and a small salad with 1 tbsp of either extra virgin olive oil OR macadamia nut oil. 1 tbsp vinegar too, for taste if you'd like. Measure the meat AFTER cooking.
Meal 6: 5 whole omega 3 eggs, 4 additional egg whites, spinach to taste if you’d like, 1 scoop whey protein isolate (in water)
*Round off the almond butter – don’t heap it.
--------------------------------------------------------------------------------------------------------
Black coffee (and tea) are fine but no sugar or creamer. A calorie free sweetener like Truvia or Splenda is fine though. Diet soda is fine too – anything that is zero calorie is fine. Same goes for spices and condiments (like soy sauce, hot sauce, mustard, Mrs Dash, etc. – just read the label to make sure it’s zero calorie).
**You can add vegetables to any meal, or eat them in between meals if you’re hungry. You can have as much as you want of the following:
- Broccoli
- Cauliflower
- Asparagus
- Pickles
- Cucumbers
- Greens (like spinach, lettuce, etc.)
- Brussel Sprouts
---------------------------------------------------------------------------------------------------------
Cardio:
We’ll start off with 40 minutes, 4 days per week, in the mornings before meal 1. Treadmill would be the best choice, and keep your heart rate around 120-130 beats per minute (NO HIGHER).
Fat burners:
Fat burners – let’s start off with green tea extract (pills are best) 2x a day (first thing in the morning and early afternoon). 500mg each time.
Additional Supplements:
5g of fish oil per day, and 2600mg of evening primrose oil.
1 teaspoon of sugar-free Metamucil in 8oz of water, 2x a day.
Coral calcium: 1,500mg per day
A multivitamin / multimineral (any generic is fine)
Creatine monohydrate: 5g daily
