Former Champion

Bodybuilder / Dietitian

Secret Diets and

Methods Revealed
You hold in your hand, the Fastest, Safest,
Time Tested, Proven methods for losing
weight and building muscle ever
compiled. From a Local, Nationally
recognized expert in the diet and fitness
training field.

By: Shannon and Kristi Cook

Copyright2008,CookPublishing.Allrightsreserved.
CookPublishing
902UnionChapelRoadsuiteA
Northport,AL35473
PleasedoNOTdistributethisebooktoothers.Itisforyouruseonly.Unauthorizeddistribution
constitutestheftofmyintellectualproperty.

TableofContents

1.GettingStartedWiththeDietProgram..89
2.BodybuildingDietPhilosophy10
3.AccomplishGoals1121
4.CookinginBulkforAWholeWeek...22
5.BodyMeasurementSampleList..23
6.BodybuildingSecret..24
7.TheCoffeeSecret..2537
8.HowtoStickToYourDietDuringTheHoliday..38
9.HowtoCalculateYourBodyMassIndex3940
10.TenQuestionYouSimplyMustAskBeforeJoiningAGym.41
11.DailyFoodIntakeGuideforMale/Female.4250
12.Male/FemaleEnergyBoosterMealPlan.5156
13.SimpleDietPlansforMiddleAgeCouples.5760
14.Male/Female1400CalorieDietPlan.6166
15.Male/Female1600CalorieLowCarbohydrateMealPlan..6772
16.FemaleDiets73143
17.MaleDiets.144169
18.Abs.170171
19.HomePersonalGrowthandHealthRoutine172175
20.4WeekTrainingProgram.176184
21.5DayAdvancedTrainingPlan185187
22.6DayAdvancedTrainingPlan...188191
23.IntheGymBeginnersWorkout192195
24.3DaySplitTraining196200
2

25.TheTrainingLog201
26.TroubleSpots.202203
27.2DaySplitTraining.204205
28.Recipes206237

Bodybuildingdietsandlifestyle
STOP!Readthisfirst
Thefirstthingthatprobablycomestoyourmindwhenyouhearbodybuilderifyouarenot
familiarwiththesportoritshappeningsissteroids,meathead,orroidrage.HereIwill
dismissanybadnotionsyoumayhaveofthat,IHope!
Firstofallwhensomeonedecidestobecomeabodybuildertheyaremakingadecisionto
changetheirlifetotally.Withthatsaid,Imeantheydevotealltheirtimetoworkingout,eating,
andsupplementationofvitamins,protein,andyesevensteroidsforsome.
Imnotaloverofsteroids,butIdoknowfrombeingaroundthesportforyearswhatisgood
aboutthemandwhatsnot.IwillgiveyoutheGoodandBadthatsteroidseffectscanhaveon
you.Ijustwanttotakeamomenttodiscusssomeofthesteroidsissuesbeforewebegintalking
aboutanythingbodybuildingatall.

TheGoodsideofSteroidsyouwonthearintheNews

In most cases they lower body fat

They can make you just FEEL good. Like just enhancing your
mood, I know you hear people all the time saying steroids cause
depression but I never experienced that at all. The direct
opposite happened to me. But I think it is according to what your
attitude is like before you take them, ie.. If youre a butt hole
before you take them, then you will become an even bigger butt
hole during. I dont know if thats because they think their tough
now that they are taking something or what. I knew a few people
that took them and would look for fights and people would say it
was the steroids doing it, you know, ROID RAGE. They already
acted like the toughest man in the room before they took
anything, it just made it worse.

They can up your testosterone levels in men that have problems

in that area, and that is a great side effect, especially when you
see a marriage struggling because she doesnt think he loves her

anymore or hes cheating on her because hes just not able to get
it up.

They can help people gain weight that are struggling with certain
diseases. Like aids, cancer or bulimia.

Anabolic steroids increase protein synthesis in muscle tissue and androgens aid the process
while increasing training intensity.

BadsideofSteroids

Steroids may lead to liver damage, high blood pressure, aggressive behavior and
the appearance of male physical characteristics in females and vice versa.

The abuse of insulin and diuretics can be very deadly, especially if the user is unknowledgeable
of their proper usage.

Other serious side effects can occur including heart attacks, strokes, liver damage, acne,
infertility, short stature, tendon rupture, homicidal rage, mania, delusions infections such as
HIV/AIDS, and sex hormone changes in both males and females"

Hair loss

So, in conclusion, I have learned that steroids can be dangerous, and some can be
safer. Thus, I now know more of the different theories of the safety of steroids than when I started
my research, but I still do not know who to trust, and I do not feel that I would take them based
upon the information I have studied.

With that said

There are natural bodybuilders with amazing bodies and the main
thing they all say is to have the credit for the way they look is
NUTRITION. 80% of how you look is what you put in your mouth,
PERIOD. Now what are you gonna do about it?

Fat Burner Pills, Do they work?

Yes and No. they will help curb your appetite some and give you
some energy but if you dont take them on an empty stomach you
wont get either effect. The best pills I have found are ones like
Relacore or Hydroxycut that you can get at wal-mart or Lypo 6
from GNC. All these dont make me shaky at all or tired like Im
crashing after they start to wear off. Use these pills as a diet
5

aid, not a replacement for a diet. Dont believe the magazines

that show the bodybuilders saying the pills got them to lose all
that weight. They are paid to tell you that. They lost weight and
gained muscle by dieting and working out and supplementing
with the diet aids.

How long do bodybuilders train

I know some bodybuilders that only train 45 minutes 5 days a
week, and I know some that train 3 hours 6 days a week. Its
according to your body type. Ill discuss how to find out your
body type in a minute. What they do is start off training and see
how their bodies respond to training at different lengths of time.
Then they know how long to train. Genetics also are a great help.
Great Genetics will make up for the lack of training in some but
Poor Genetics will cause others to have to work out twice as
hard.

Youre Body Type

Everyone naturally has a body type or shape -- Hourglass,
Spoon, Ruler or Cone. To achieve a leaner, more toned and
better proportioned body; you must recognize what you were
born with and adjust your exercise plan accordingly.

Ectomorphic: characterized by long and thin muscles/limbs and low fat

storage; usually referred to as slim. Famous ectomorphs include Joey Ramone,
Angelina Jolie, Johnny Depp, Kate Moss, footballer Peter Crouch and swimmer
Mark Foster.
Mesomorphic: characterized by large bones, solid torso, low fat levels, wide
shoulders with a narrow waist. Famous mesomorphs include Mariah Carey,
Bruce Willis and Alicia Keys.

Endomorphic: characterized by increased fat storage, a wide waist and a

large bone structure. Famous endomorphs include Sarah Michelle Gellar,
Catherine Zeta-Jones, Jack Black.
There is evidence that different physiques carry cultural stereotypes. For example,
one study found that endomorphs are likely to be perceived as slow, sloppy, and
lazy. Mesomorphs, in contrast, are typically stereotyped as popular and
hardworking, whereas ectomorphs are often viewed as intelligent but fearful.[1]
Stereotypes of mesomorphs are generally much more favorable than those of
endomorphs. Stereotypes of ectomorphs are somewhat mixed.

So get started now, go through the

book and pick out the diets that you
favor and get started. TODAY!!!

Gettingstartedwiththedietprograms:

TheseprogramsweredesignedforMenandWomen.Youcangothroughthemandchoosewhichof
themmeetsyourtaste.Youcansubstitutesomeofthefoodsononedietforanotherinthesamearea
only.Youwillneedtopickasubstitutethathastheclosestamountofcaloriesandfattotheoriginal.

Theonlywayaprogramworksisifyouworktheprogram!!Ifyoucheat,you
aretheonebeingcheated.

Sticking with these diets exactly is important because this is the way
bodybuilders trick their bodies into keeping the fat coming off and not
hitting a dieting wall.
Stay away from Marinades when grilling, they are high in sodium,
which causes your body to hold water.
Cut out all Sodas and sweet drinks. Try instead, crystal light and water
Follow these directions directly. You will not see the desired results if
you eat what or when you arent supposed to.
Eating out will be to a strict minimum. When bodybuilders do
competitions they NEVER EAT OUT, never. The reason they never eat
out is because the restaurants use oil for all their cooking, even though
they tell you they dont, they cook other stuff before cooking yours and
you will get some in your food.

Protein shakes for a snack or meal replacement if you

cannot prepare your food. The better choices are
nitrotech(any flavor), pure pro (any flavor), and even a slimfast is ok.

Remember,youaskedforit,sohereitis.Keepadailyjournalwithallfoodmeasurements.IFyouare
notmeasuringyourfoodyoucannotgetwhereweneedto.Youaretheonlyonewhocanmakethis
successful!!Getstartedtodaywithyourmindsetandmakesureyouhaveplentyofgroceriesforvariety.
NoEXCUSES!!!!!
P.S.Themaincomplaintanyonehaseverhadisnotseeingtheweightcomeoffliketheyshould.Thereare2answersforthis.1.Youare
cheatingbynoteatingwhenorwhatyouaresupposetooryouareeatingtoomuchandtoooften.
2.Youarereplacingsomeofthelostweightwithmuscleandmuscleweightsmorethanfatsoyouthinkyouarenotlosingasmuchweightas
youshould

Toolsneedfordieting

Food scale you can get these just about anywhere. Use it
constantly to make sure youre getting the right amount of
food. No Guessing.
Cooking utensils Pots, Pans, plastic wrap, plastic storage
bowls,
Shakers for protein shakes
Lunch box
Grille gas or charcoal or George Forman type grille
Aluminum foil
You may think of some other things needed, these are the
things I use.

Bodybuilding Diet Philosophy

M

any times I have asked various people advice on bodybuilding. Many times I have been given
advice on bodybuilding when not asked for. The fact that most of the advice was so different made it
hard to determine what sound was and what fluff was. Like most other fit-conscious people, I many
times purchased bodybuilding, health and fitness magazines looking for the secret diet or training
program that would change my life forever. What I found was that I became even more confused and
frustrated. Nothing was coming together. Thats how this program came together.
Diet is analogous to being married in a lot of ways. You first must make the commitment to diet. This is
a hard decision to make especially if you plan to make it last. Once you commit to dieting, you WILL
work each and every day at it. Each day will present different challenges and will test your commitment.
You will be tempted to do things that will compromise your commitment (i.e. indulging in foods that will
only deter you from reaching your desired goal). If you plan to make it, you must treat each day like it's
brand new. This helps keep the flame burning that fuels your desire to reach your goal. Sound familiar?
To me, and I'm sure several others out there share my opinion; diet is the difference between success
and failure 80-90% of the time in bodybuilding. Take a look around you next time you're in the gym.
How many people are pushing huge amounts of weight or running like mad on the treadmills and their
bodies seem to always stay the same? The reason a lot of them have not seen a change is because
they have not realized how important a proper diet is. Make no mistake; diet is the hardest thing to
master in bodybuilding. It will test you in every way imaginable and will be the one thing that makes
most new bodybuilders ask the question,

"Is it really worth it"?

IfyouwantthebestlifeforyourselfthentheanswerisYES!!

10

HOWTOACCOMPLISHANYTHINGYOUWANTINLIFE

Takealookatyourselfinsideandout.Wheredoyoulive,whatjobdoyouhave,how
doyourelatetoyourfriendsandfamily?Whatinterestsdoyoupursue,whatadventuresdo
youhave?

Whatdoyoutrulywantfromlife?Doyouwantwealthandsuccess,happinessand
peaceofmind?Doyouwantafamilyandayard,ayachtorasportscar?Whereareyou
going?Doyouhaveaparticulargoalorareyoujustwanderingthroughlife?

Youcanaccomplishanythingyouwantinlifethat'strue.Onceyouhaveaparticular
goal,youcanfulfillthatdesirebystraightforwardcommitmentandtotalconviction.

Butwhatifyoudon'tknowwhatyouwant?Maybeyourgoalsaresmalloneslike
losingsomeweight,orbuyinganewcar.Maybegettingapromotionoffindingamate.

Whetheryouwantabiggerapartmentorwanttobeacorporationpresident,any
avenueofprosperityandachievementisopentoyouifitistrulywhatyouwant.

Nogoalistoosmall;nodreamistoobig.Andevenifyouaren'tclearonyourdesires,
youcantapintoyoursubconsciousmindtogettheanswersandtofindthepathstosuccess.

Canyouchangeyourlifedoyouwantto?Canyoupictureyourselfasyourmost
perfectimageofaccomplishment?Howdoesitfeel?Ifyouhavethedesiretoattaingoals,the
commitmenttofollowthroughandtheabilitytocreativelyimagineyourselfinthepositionyou
dreamof,youaremorethanhalfwaythere.

Themostsuccessfulleadersandartiststhroughouthistoryhavefollowedspecificpaths
andattainedtheirhearts'desires.Keepanopenmindandahopefuloutlookthenchange
yourthinking.Putontheclothesofsuccess.Actasthoughyoualreadyhaveaccomplished
yourdesires.Thenlettherealitycatchup.

WHATDOYOUWANT?

Takeachoice:money,health,physicalenergy,beauty,creativity,recognition,power,
adventure,contentment,achievement,selfexpression,authority,love,peaceofmind,
enlightenment.Wouldyoulikeanyofthese?Ifyouarelikemostpeopletoday,youprobably
wantALLofthese.

Butifyousearchyourtruedesires,youmightfindthatthereareafewthingsyouwant
morethanothers.And,ifyoukeepgoinginyoursearch,you'llfindonedesirethathasbeen
withyouyourwholelifetimeandistheonepathyouneedtofollow.

Althoughmoneyistheobviousdesire,itisusuallynotthefinalgoal.Indeed,money
can,anddoesbuyhappinessuptoapoint.Onceyouhaveenoughmoneytobefinancially
secureortopurchasethematerialobjectsyouwant,thetruedesiremightbesomethingelse.

11


Loveisthegoalofeveryperson'sheart.Whetheritisloveofamate,orafamily,or
respectandrecognitionfrompeersandfellowworkers,loveistheagelesspursuit.Themystics
saythatloveisthesolepurposeoflifetogiveloveandtofindit.

Butlovecomesinmanyforms.Notonlyistheretheovertdisplayofaffectionortrue
innerfeelings,butthereistheselfrespectandinnercontentmentthatgoeswith
accomplishment.Forsomepeople,truepeaceofmindwillneverbeattaineduntilthey
completesomecreativetasksorachievecertainheightsinbusiness.

Manypeopleseektheauthoritythatcomeswithagoodpositioninajob.Alongwith
thatcancomerecognitionandfame.Althoughyoumaywantthemoneythatisassociated
withhighmanagementlevels,manypeoplesimplyseekthatsatisfactionofworkingfromthe
innercircles.

Thegoalofeverypersonregardlessofbackgroundandmaterialdesires,ishealth.A
soundbodyisthegiftthatwillgetyoutotheothergoals.Evenanewdietandexerciseplan
cangiveyoumoreenergytheenergyyou'llneedtoaccomplishsuccess.

Adventureandtravelisadrivingforceformanypeople.Theymayseekjobsthat
involvetravel,ortheymaybelookingforwardtotakingtimeofftovisittheexoticportsandsee
theothersideoftheworld.Ifyoudon'twantalongjourney,perhapsyou'djustlikeafew
weeksinasunnyresortortheluxuryofasummerandwintervacationeachyear.

Andthenthereiscreativityandselfexpression.Whataboutthebookyou'regoingto
writeorthewatercolorclassyou'dliketotake?Creativeexpressionisawonderfulinner
releasethatboostsconfidenceandgivesyousomethingtoaccomplish.Finally,regardlessof
wealthandhealth,expressionandlove,everyoneislookingforpeaceofmind.That'snotto
sayemptinessofmind,buttoberidofpettyworriesandconfusion,tobefinishedwithfears
andliveintotalawareness.Itsurelyistheultimatelifetimegoal.

CATCHUPWITHYOURSELF

Now'sthetimetoevaluateyourlifeandyourdesires.Goaheadandtestyourself
nobody'slooking.Trytofindoutwhatyourinnerdesiresreallyare.Onceyouknow,youcan
formulateaplanofaction,andthenachieveyourgoals.

Rightnow,writedownthreethingsyouwant.Don'tspendtimethinkingaboutthem
justwritethemdown.Youmaybesurprisedatwhatyouwant.Canyouseeanyrelationtothe
typesofdesiresmostsoughtfor?

Whataccomplishmentareyoumostproudof?Whatmakeyouhappyhappyenough
tobecontent,tofeeltotallyrelaxed,andtoslidebackwithasmileonyourface.

Withoutdwellingonfailures,mistakes,orpastillfeelings,quicklylisttheimportant
accomplishmentsoryourlife.Thinkabouttheplacesyouwentto,therelationshipsyou
encountered,theeducationyoureceived.Consideryourjobchangesandpositions,andthe
achievementsrelatedtowork.
12

Putastarnexttothemostimportantaccomplishmentsofyourlife.Isthereanycorrelation
withthelistofthethreethingsyouwantmost?
MAKEPLANS

Beforeyougoanyfurtherwithyourlife,makealistforyourfuture.Writeitdown
don'tjustthinkit.Whatwouldyouliketoaccomplishinthenexttenyears?Anewhouse,a
highpayingposition,ahomeinanewcity,atriparoundtheworld?

Breakthatlistdownintothosethingsyou'dliketoaccomplishinthenextfiveyears.
Thenmakeonefurtherdivisionintothenextsixmonths.Whatcanyoudointhenextfew
monthstofurtheryoutowardsyourlongtermgoals?
GOALSHEET
Mymostimportantdesiresare:

Inmylifetime,themostimportantthingsI'veaccomplished:

IfIlookedbackonmylifetimein20years,I'dliketohaveaccomplished:

Within10years,I'dliketoachieve:

Within5years,I'dliketoachieve:

Inthenextsixmonthstoayear,thesearethethingsI'mgoingtodotoworktowardsbygoals:

Regardlessofyourfamilycommitmentsoryourpersonalrelationships;regardlessofyour
businessenterprisesoranyfalsesenseofachievement,whatdoyoureallywant?

Giveyourselfcreditforyourpastaccomplishments,andgiveyourselfcreditforyour
futureachievements.Youcanandwillattainallyourgoals,bothlongtermandshorttermif
youapproachtheminastepbystepfashionandifyoubelievethattheyareworthwhilefor
you.

13

YOUARETHEMOSTIMPORTANTPERSONINYOURLIFE.

Althoughyoucanbeconsiderateofyourenvironmentandallthepeopleinit,first
consideryourself.Yourwellbeing,yourhappiness,yoursuccess.Makeapactwithyourself
rightnowthatyouwillachieveyourgoals.Andmakethemrealistictoreach.Thenonebyone,
makeyourownlifethesuccessitdeserves.
BEFORETHERACERELAX

Animportantstepinachievinggoalsistobeabletorelax.You'llgetnowhereisyour
bodyandmindarenervousandflitty,jumpingfromoneplaceorideatoanother.Inorderto
focusonyourgoal,youmustcenteryourbeing.

Relaxationisthebalanceofthemental,spiritualandphysicalaspectsofyourself.Set
asidetimeeachdayfordeeprelaxationnotsleep,butrelaxation.Thestateofdeeprelaxation
isastateofmeditation.Therearenothoughtsinyourmind.Therearenophysicalillsor
discomforts.Youbreatheindeeply,allowingthelungstofillwithfreshair,andyouexhaleall
usedandstaleair.Thebloodcirculatesamplythroughouteverypartofyourbody.Youdrift
throughspace,evertowardsyourtruedestiny.

Exerciseorsportsisagoodwaytogetintorelaxation.Thebodyneedsphysical
stimulationtopumpbloodintoallitsextremities,andtogivetheheartagoodworkout.
Exerciseisawonderfulwaytoletthemindrelax,asyouplaceyourthoughtsonthewayyour
bodymoves.Formanypeople,sportsandexerciseareenjoyablewaystofeelalive,youthful,
andfulfilled.
4

Thentaketimetorelax.Liedownonyourbackwithyourarmsout,palmsup.Yourfeet
shouldbeabouttwofeetabout.Youmightclenchyourmusclesfirst,thenrelaxthem.Allow
yourthoughtstodrift,butdon'tgetcaughtinthem.Watchthemgoby,asiftheybelongto
somebodyelse.

Ifyouhaveaspecialproblem,tuckthatinthebackofyourminddon'tdwellonitup
front.Letyourselfandyouremotionsgo.Breatheoutthenegativefeelingsandemotions;
breatheinpositive,lifegivingair.Floatfreely.Relax.ASSUMETHEBEST.Expecttoachieve;
expecttoaccomplishyourdesires;expecttowin.Acceptless,butpushontoattainmore.The
higheryourgoals,thefurtheryou'llgo.

Themoonisnoproblem,noraretheneighboringplanets.Soonhumanbeingswillsee
closeupsofotherstarandgalaxies.Don'tgoforlessthatyourfullpotential.Shootforthe
universe.Youoweyourselfnothingless.

14


Andasidefromtheuniverse,keepyourselfonEarth,inyourofficeorstudio,working
closertothosegoalsyouwanttoattain.

Youhavearighttobehappy.Youhavethemeanstobesuccessful.Youcansucceedin
whatyoudesire.

Alwayskeepinmindthefactthatyouareintransit,attainingyourgoals,moving
throughlifeasthoughyouareanactor,andthesettingisastage.

Keepyourthoughtsfirmlyplantedonprosperity,goodfortuneandluckybreaks.
Assumethatyouwill,infact,nearlyhaveaccomplishedyourgoals.Itiswiththatattitudethat
successfulpeopleachieve.
DOYOUHAVETHEPOTENTIAL?

Withinyouisthepowertoaccomplishanythingyouwant.Butitwillnothappenifyou
arenottunedintoyourtruedesires.Don'tfoolyourselfintocompromisingforlessthana
completegoal.Ifyouwanttobeanartist,youmaynotbetheworld'smostfamousartist,but
ifyouhavethatinclination,youwillbeanartist.Ifyouwanttosucceedinbusiness,youmay
notbeanotherfinancier/megamillionaire,butyouwillsucceedinyourendeavors.

Mostpeopleneedaccomplishmentfeedback.Afterall,what'ssogreataboutachieving
somethingifnobodycares?Andit'simportanttoreceivethatrecognitionandfeelthatlove.

Setgoalsthatyoucanachieve.Dividethemintolittletidbitsthatyoucanaccomplish
everyday,everymonth,everyyear.Setyourgoalsforsuccess.

Thenreaptherewardscconstantlyeachstepoftheway.Patyourselfonthebackfor
ajobwelldone,thenmoveon.Startimmediatelytoaccomplishthegoalsyouhaveset.In
fact,giveyourselfataskthatyoucanfinishbytomorrow.Thinkofyourselfasasuccessinyour
endeavors.Dwellontheideathatyouarecompelledtoaccomplishyourgoals,andliveand
breathethemuntilyouhavethem.

Canyouseeyourselfayearfromnow,havingachievedafewgoals?Canyoumakethe
decisionandcommitmenttobecomesuccessfulinyourdesires?Thenyouhavethepotential
toaccomplishanythingyouwant.
THEPOWEROFSELFIMAGE

Visualizingyourselfasasuccessinyourfieldofendeavoristheinsidetipin
accomplishinganythingyouwant.Ifyoucanspecificallyimaginebeingthepersonyouwantto
become,youwillattainthatreality.

Forgiveyourself.Justasyouwouldanotherperson,tellyourselfthatit'sokayforall
thosemistakes,ortheshouldhavesthatkeeppoppingupinyourmind.Don'tdwellonthe
pastandgetblockedbyeventsfromlongago.

15


Letgooffearsandanxieties.Althoughitcertainlyiseasiersaidthandone,learnto
changenegativethoughtsintoapositiveaction.Areyouafraidofpovertythatyou'llnever
makeendsmeet,orneverbuythathouse,orbedestituteonceyoustopworking?Thenturn
thatintothepositivegoaloffinancialsecurity.

Dopeoplemakeyouanxious?Maybeyoufeelinferior,notasgoodasothers.
Everybodyhasfeelingsofinadequacy.Justturnthemaroundintopositivegoals.Youmaybe
paralyzedbythethoughtsthatyouareunattractive.Itisyourthoughtsthatmakeitareality.
Changeyourmodesofbehaviorandyouwillmakefriends.Inmostcases,itisyourown
negativethoughtsthatcauseyoutostaystuckinwhateverplaceyou'rein.Keepmoving.Take
therisks.Youmayneedtochangeyourjob,ormovetoanothercity.Youmighttakeupasport
orhobby.Becomeactiveinyourlifeparticipate.Andyouwillgrowintotheimageyouseefor
yourself.
SUCCESSINBUSINESS

Perhapsthemostsoughtaftergoalinourpresentsocietyissuccessinbusiness.
Whetheryouwanttobepromotedintohighpayingmanagementpositions,orwishtostart
yourownindependententerprise,knowledgeofthebusinessworldisimportant.

Asyouplanacourseofactiontowardsaccomplishingyourgoal,keepinmindthesmall
goalsthatputyouclosertotheend.Andbepreparedtochangeoften.Youmayneedto
changecompanies,ortaketheopportunitiesinotherdepartmentsasthosepositionsopen.

Createanauraofsuccessaroundyou.Peoplewhoaresuccessfuldressthatway.Even
ifyou'renotinahighincomebracket,actasthoughyouhavealreadyachievedwithoutbeing
egotisticaloroverspending.

Developanexpertiseinanarea.Don'tkeepspecialinformationtoyourself,butbe
quicktolearnallthereisaboutyourpositionandthetaskssurroundinggettingthatjobdone.
Capitalizeonyourstrengths,andletothershelpyoudevelopyourweaknessesintoassets.

Gettoknowthepeopleinthecompanyandthepeopleintheindustry.Readallthe
tradejournalsandmagazinesrelatingtoyourcompany.Makeappointmentswithpeoplewho
aresuccessfulinyourfieldandlearnfromthem.

Youneedtohaveatotalcommitmenttosucceedinbusiness.Mostpeoplewhomakeit
totheexecutiveboardroomputilonghours,oftenatthesacrificeofeverythingelse.
Regardlessofthephysicaleffortinvolved,youmustmentallybeengrossedinyourbusinessand
thecompanyenterprises.

Inordertohelpyourselfdevelopfully,youmightseekamentor,someonewhowilloffer
youtimeandteachyoutheropes.Thispersonusuallyissomeonewhobelievesinyourability,
someonewhoyoucandevelopamutuallybeneficialbusinessrelationshipwith.

16


Somepeoplebecomefriendlywithalltheircoworkersandfindthatisawayto
advance.Butdon'ttrytobeextrovertedifit'snotrealtoyou.Mostpeoplewhosuccessfully
runtheirownbusinessesareindividualswholiketoworkalone.

Asyouincreaseyouractivitiesandaccomplishments,youincreaseyourpotentialto
reachhigher.Themoreyouachieve,themoreconfidenceyoudeveloptoachievemore.You
don'thavetobethesameaseveryoneelseandfitlikeavegetableinapatch.Beunique,
different.Capitalizeonyourownselfimage.Don'tfallvictimtoselfconsciousness.Andtrust
yourintuition.Hunchesandinnerfeelingsusuallyarethebestroutetotravel,regardlessof
whatseemstobethelogicalchoice.Makedecisionsquicklyandwithfirmness.Atrueleader
willhandletheseresponsibilitiesefficiently.That'swhatmakesyoudifferentandwhyyou'll
risetothetop.

Bepersistentinattainingyourgoals,butbeopenandsincere.Manypeoplechoosenot
toincreasetheirownaccompliness.Itsurelyistheushmentsandwillgiveyoutherightofway
tobesuccessful.

Ifyouarehavingpersonaldifficultieswithanycoworkers,trytoknowmoreabout
thesepeoplefromapersonalangle.Beinterestedinthemandtheiraccomplishmentsand
goals.Youmightbeabletoturnoppositionintofriendship.

Aboveall,useyourintegrity.Ifthegoalisnotworthyofyourinnerdesires,itwillbe
hardtoattain.Ifyourmethodsarenotsincere,youwillreceiveopposition.Ifyouractionsare
nothonest,youwillsuffertheconsequences.Turnallnegativequalitiesintopositiveaspects
thenwatchyourselfachieve.
TIPSONATTAININGWEALTH

Manypeoplewantmoneyasaprimarygoal.Andtherecertainlyisnothingwrongwith
desiringmoney.Butfirst,besurethatyourtruegoalismoney.Canyoulive,breathe,eat,and
sleepmoney?Doyoudreamaboutmoney,andwantitmorethananything?

Fortruemoneyseekers,youmustbeyourownboss.Thegreatmoneymakersall
startedandrantheirownbusinesses.And,eventhoughitseemsasthoughallthegoodideas
havealreadybeentaken,thereareplentyoutthere.

Thesecretofthewealthiestpeopleistofindaspecialneedandfillit.Likequickfood
chains;likesupermarkets;likeelectronicgames.Whetheryouinventanewtoyorgadget,or
seeaspottomarketspecialitemsinanewway,theworldisopentotrueentrepreneurs.And
theydomakeit.
LEARNYOURTRADE

Almostanygoalyouchoosewhetherrichesandmaterialabundanceorspiritual
attainmentrequireslearning.Howmucheducationdoyouhave?Doyouwantmore?
Perhapsyourgoalistogetanotherdegreeortosecureaspeciallicense.

17

Therearecountlessopportunitiestolearnmoreaboutyourownindustryortolearn
aboutanewskill.Notonlydoyouhavethecollegesanduniversities,buttherearemanytrade
schools,correspondenceschools,andspecialgroupsthatteachskillsatveryreasonable
prices.
KEEPTHEENDINMIND

Whatdoyouneedtoknowtogettowhereyouwanttobe?Youmaynotneeda
degree,buttheactualexperience.Soyou'dneedtochangejobsoracceptaparttimejobat
nighttodevelopyourskills.

Morethanever,peopleareleavingtheirpresentoccupationstolearnanewtradeand
thenstartingatthebottomagaintobehappyintheirwork.Maybeyou'llneedtoputinextra
hoursatworknowsothatyoucansavemoneytotakethetimeoffnextyear.

Eventhoughmostentrylevelpositionsareofferedtotheyoungerpeople,youcanfind
manycompanieswillingtogiveyouachancetochangeyouroccupation.Manytimesyou
mightfindanoldermasterwillingtoapprenticeyoutolearntheskillortrade.

Onceyou'reenrolledtolearnnewskills,puteverythingtowardslearning.Apply
yourselfonehundredpercent.Takeadvantageofaskingquestionsandgettingcriticismfrom
teachersandfellowstudents.Readeverythingyoucanstudywell.Itisyourdeveloping
expertisethatwillgetyouaheadandclosertoyourgoal.

It'salwaysagoodtimetolearnmore.Evenifyouarehappyinyourjob,expanding
yourselfthrougheducationisaveryrewardingactivity.Takedacingortennis,gourmetcooking
orsculpture.Anyactivityistaughtandsharedbymanyenthusiasts.
STOPWASTINGTIME

Considerthemostimportantthingsyouneedtoaccomplish.Thesearehighpriorities.
Thenthinkaboutthosethingsthatseemtotakeupalotoftimeandgetyounowhere.Those
arethelowpriorities.

Understandwhat'simportanttoachieveanddothosethingsfirst.Letgoofallthe
busyworkforpaperworkthatpilesup.It'sbetterforyoutostackthoselowpriorities
somewhereelseandfinishtheimportantmaterialthantospendtimeclearingyourdesktoget
downtotheessentialthings.

You'llbenoticedmorequicklyforthebigthingsyouachievethanforkeepingpaper
flowing.Don'tletcoworkerswasteyourtimewithchitchatifyou'vegotthingstoaccomplish.
Savethatforlunchhoursorforafterworksocialactivities.

18

Handlepaperonce;decidetheactionandfinishwithit.Keepinterruptionstoa
minimumanddelegateresponsibilities.Althoughyou'dliketobelieveyou'reindispensableto
thejobandyouaretheonlyonetotakecareofmanythings,youcanteachsomeoneelseand
moveontoyourowngoalachievements.
DON'TPROCRASTINATE.

Whatareyouwaitingfor?Fewopportunitiesarethrownatyou;youhavetocreatethe
rightpositionsandsituationstomoveup.Makelistsofthingsyouwanttoaccomplishanddo
them.

Ifyou'rebusyinanofficesituation,makedailylistsandrewardyourselfwithpraise
uponcompletion.Catchyourselfachieving.

Concentrateonwhatyou'redoinganddoonethingatatime.Butdoitquicklyand
handlethenextthing.Beefficientintelephonecalls,maybetakingthematappointedtimesor
callingbackatyourconvenience.

Don'tgeneratecopiesorcorrespondencethatmakeyoulooklikeyouaredoingthings.
Yoursuperiorswillknowwhatyouaccomplish.Bebusydoingimportantthingsratherthan
writingaboutwhatyou'vedone.

Andtakethetimeforphysicalexercise.Itwillenergizeyounottakeawayfromyour
effectiveness.Itrelaxesyourmindandstimulatesyourcapacitytoachieve.
LOOKWITHIN

Aninnercoreofallaccomplishmentisthepositiveenergyfromthesubconscious.If
yoursubconsciousmindhastappedintoyourgoalandbelievesitisgoodforyou,yourenergies
willdirectthemselvestowardsthatgoal.

Youcanconsciouslycreatecircumstancesandconditionsofenvironmentandphysical
presence.Butitisthatlevelbehindtheoutwardlyphysicalthatdirectsyourtruebeing.When
thesubconsciousmindacceptsanidea,theinnerpowerwillcompleteit.

That'swhyyoucanaccomplishanythingyouwantbycreatingalloutward
manifestationstotriggeryoursubconsciousintoaction.Asyoudecideonyourgoalsandwrite
themdown,repeatthemtwiceadayoutloud.Thisinessencebringsittotheinnerlevel.

Whenyouthinkaboutyourgoalsanddesires,thesubconscioushearsit.Sodirectyour
energiesbothouterandinnertoyourgoalwithonepointeddevotion.Inthatway,youcan
controlyourdestiny.

Inordertoconnecttoyourinnerself,relaxletyourthoughtsgo.Feelthatpartwithin
youthatactuallymakesthedecisionsthereflexes,theinstincts,theintuitionandhunches.
Letyourmindbequietfromitsusualchatter.

19


Somepeoplepresentproblemstotheirinnerconsciousnessbyaskingthemselvesa
questionbeforetheyfallasleep.Oftentheanswerisintheirmindswhentheywakeup.

Clarityridsconfusion.Ifyoufindyou'refilledwithworriesandanxieties,spendthetime
tothinkthemthrough.Approachthemlogically,consideringtheconsequencesofallpossible
actions.Whenyou'vemadeadecision,followthroughanddon'tagonizeoverwhatif's.

Everybodyhascreativepotential.Andyoudon'thavetobeanartisttobecreative.
Eachmomentofthedayiscreatingyourownself,becomingyourtrueinnerperson.

Letyourselflookwithin.Releasethehandicapsoffearandanxietyevenforamoment.
You'llberelaxedandrefreshed.
USEAFFIRMATIONS

Thesametechniquehasbeenusedbygreatinventors,financiers,businesspeople,
politicalfiguresandenlightenedbeings:constantrepetitionofthegoalandthebeliefthatyou
canattainit.

Neverdwellonselfcriticismorwhatyouthinkareyourinadequacies.Instead,10
repeatyourgoalsandthequalitiesthatwillmakeyousuccessful.

Writeoutyouroutstandinggoal.Inafewwords,describewhatyouwanttoattain.
Thenwritewhatyouwilldotoachievethat.Whatenergiesandeffortswillyoutradeforthat
success?

Giveyourselfaspecificdatetoaccomplishthisgoal,andspecifictimestocarryoutthe
interimsteps.Putthispaperornotecardinavisibleplacesuchastapedtothemirrorsso
youcanreviewitandrepeatitatleasttwiceaday.

Itisthosepeoplewhoconvincethemselvestahttheyarefailures.Andsuccessful
peoplebelievethattheywillrisetothetopandwillachievetheirgoals.Believeinyourself.
Youareeverythingworthbelievingin.
CREATIVEVISUALIZATION

Formthehabitofaccomplishment.Witheverystepyoutakeandeverydecisionyou
make,bringyourselfclosertoyourgoals.Walkthroughyourlifewiththissenseofdirection
andtheywillcometoyou.

Developselfconfidenceandesteem.Assertyourselfandacquirealltheexcellent
qualitiesandtraitsyouadmiremost.Whatisyourultimategoal?Howtoyouseeyourself?Be
specific.Preciselyspecific.Visualizetheplaceyouliveintherooms,thepaintingsonthe
walls,thefurnitureandswimmingpool.Considerthefamilysituationandfinancialstability.
Thinkabouttheplaceyou'llbelivingin.

20


Thenlookatyourself.Whatclothesareyouwearingandwhatdoyoulooklike?
Consideryourphysique,yourhair,theconditionofyourbody.

Thenthinkaboutthethingsyoudo.Whatsportsdoyouplay,whatgroupsdoyou
belongto?

Asifyou'vealreadyaccomplishedyourdesires,lookbhackandseewhatyoudidtoget
towhereyouare.Thinkabouttheclassesyoutook,thejobsyouworkedat,andtheplacesyou
movedto.Thinkabouttheplacesyou'vetraveledtoandthefriendsyou'vemade.

Becomfortablewithyournewselfimage.Putitonforsizeandchangeyourfantasyto
adjustperfectlytoyou.Whydon'tyouliveasthoughyou'realreadythere?What'sstopping
youfrombecomingthepersonyouaretotallycapableofbecoming?
BECOMEYOURFULLPOTENTIAL

Keepyourgoalsandambitionstoyourselfdon'tsharethemwithanyone,notyet.
Writethemdownandrefertothem.Lookbackatwhatyouwroteinamonth,theninafew
months.Workonthemconstantly,andodn'tbeafraidtoreviseandrewrite.Goalsarealways
changing.

Thinkinpossibilities.Whatispossibleforyoutoachieveinthenextsixmonths?And
goforit.Don'tplayitsafewithwhatyou;llprobablyachieveanyway.Pushyourselftogo
further.Therewardsaregreater.

Feelthewinningfeeling.Feelsuccessfulalready.Tryontheclothesoftotal
accomplishmentandpeaceofmind.Liveeachdayasthoughyouhavealreadyreachedyour
goals.Therearealwaysnewonestoplaceinfrontofyourself.

Don'tannounceyourgoals.Thiswillsetyouupforfailure.Evenisyoumakeapactwith
yourselftoattainaspecificgoal,don'tchastiseyourselfifyoudon'tmakeit.Itmayhavebeen
unrealisticoryoumaynothavetriedhardenough.

Doityourself.Thereisnobodybettertohelpyouachieveyourdesiresthanyou.Tap
intothepowerofthesubconsciousandpracticebeingyourownfantasy.

Thengoahead.Actonyourconvictions.Followthemthroughwithdevotionsandthen
reaptherewards.YouCANaccomplishanythingyouwantinlife.

21

CookinginBULKforawholeweek
Tostayontrackwithyourdiet.

Gather all foods and tools necessary for grilling, baking, or

steaming. (Olive oil

(use sparingly)

spices, aluminum foil, ect..) Have

them ready, a big time saver.

If cooking a bag of chicken tenders or breast all at once, I often

pour the bag in a large bowl and put a little olive oil in the bowl
and some spices and mix to coat the chicken to keep it from
sticking to a hot grille, plus it taste great. Dont use fatty oils.

For cooking anything on the grille that you will reheat later, cook
almost to the done point and remove. When you reheat, it should
just heat to the point of being done without drying the food out. It
may take some figuring out, but it works great for reheated food.

For vegetable stir fry try double layering aluminum foil and
placing all your favorite vegetables in the middle and spice them
up and sprinkle a little olive oil over them and place on the grille
directly over the heat source and cook until tender (maybe 20 to
35 minutes) then remove

Steaming vegetables in a microwave: put vegetables and spices

in a glass bowl and add a little water and cover with plastic wrap
and cook for about 4 minutes or longer, until tender enough for
your taste. Mrs. Dash Extra Spicy blend is excellent on all
vegetables and grilled foods.

Baking Potatoes in the microwave: wet the potato and wrap it up

in wax paper and place in the microwave and cook for 4 to 8
minutes according to what size the potato is. Then remove. You
will be able to eat peeling and all without it being hard or
rubbery. You can cook many potatoes at once; I often cook four
at once for about 15 minutes.
22

Sample body measurement chart, measure every 4 weeks

BODY ASSESSMENT COMPARISON: date THROUGH date

02/1/07

12/1/06

CHEST-33.5

32.5

HIPS-35.5

33

WAIST-28.5

25.5

RT. ARM-9.5

9.5

LT. ARM-9.5

9.5

LT. THIGH-19.5

19.5

RT. THIGH-19.5

19.5

23

RT. CALF-13

13.5

LT. CALF-13 1/4

13.5
TOTAL INCHES LOST=

6.5

Body Building Secrets

Real secrets body builders do the last few
weeks before competitions.
**note** some of practices are not safe for some people to try. These are just showing you
examples of what body builders do. These are professionals that do these things; Try at your own
risk!
Use a diuretic the last few weeks to flush out any water between
the muscles and skin.

Cut carbohydrates almost completely out

Cut water consumption way down, and the last few days

drink almost none. You really get dehydrated at this point.

Do a lot of cardio and little working-out the last week

Enemas are used the morning of contest to help

dehydrated bodybuilders move their bowels the morning of the

contest (so they dont have a belly full of waste stuck in their
intestines).

Coffee Enemas are common in the last week also.

Homemade not store bought, caffeine in the coffee absorbs

more quickly in the veins closer to the skin.

24

These are some of the secrets of what people do to compete.

But theres no need to do this just to look great, JUST EAT
RIGHT!!!

TheCoffeeSecret
Thisonesecretisworththecostofthisprogram!
**note**itsnotregularcoffee!Readon!!!

Coffeeenemasareasecrettypeofcleanserthatwillflushyour
systemlikenootherenema.
The use of coffee in a colonic, enema, or suppository will result in cleansing alongside a

heightened

sense of well being, pleasure, and a release of toxins.

Proponents of coffee enemas believe that the coffee stimulates the liver and helps remove toxins in the body. Some
alternative practitioners recommend coffee enemas for detoxification.
Coffee enemas are also being explored as an alternative cancer treatment for cancer. A main proponent of coffee enemas
for cancer is New York physician Nicholas Gonzalez. Coffee enemas are thought to relieve symptoms such as muscle aches
and pains and rashes. Although the effectiveness of Gonzalez's regimen is being studied by the by the National Center for
Complementary and Alternative Medicine (NCCAM), there's no research involving human subjects that shows it can help.

Colonic Irrigation (sometimes referred to as a high enema)

with the addition of coffee is an excellent way to dispel
constipation, and achieve temporary weight loss.

Why Coffee Enema Cleansing Works

The effects of a coffee enema are different than a saline enema. The most important difference between a saline enema
and a coffee enema is the presence of caffeine in the coffee. Caffeine, theophylline and theobromine, combine to stimulate
the relaxation of smooth muscles causing dilatation of blood vessels and bile ducts. The effects of having a coffee enema

25

are not the same as drinking coffee. The veins of the anus are very close to the surface of the tissue. The caffeine is
therefore absorbed more quickly (and in higher concentration) than it is in when coffee is drunk.

Enema and Colonic Supplies and kits

You will need to buy a re-usable enema kit. Enema products are available at most
pharmacies. They are usually disposable (although they can be cleaned and reused for several
months) and they are inexpensive.
Distilled water.
Organic coffee, any roasting level will do.
French Press pot.

Coffee Enema Recipe

Bring 8 cups of water to a boil.
Grind eight heaping spoonfuls of organic coffee. Put it in a french press pot. You can use
a drip coffee maker, but be sure to use organic, non-bleached coffee filters.
Pour the water over the coffee grounds and let it steep then cool for one hour or more.
After this amount of time, the liquid should be about body temperature. If you stick your
finger in the water it should be lukewarm or cool, but not hot.
Press the coffee grounds to the bottom, then pour the coffee liquid into the enema bag.
Never utilize flavored coffee, sweetened coffee, or coffee with milk (cafe au lait) for this
purpose.

The use of coffee in a colonic, enema, or suppository will result in clensing alongside a heightened sense of
well being, pleasure, and a release of toxins.

Coffee Colonics
Some colonic hydrotherapy providers will prepare a coffee colonic. Be sure to speak with your professional colonic
hydrotherapist prior to the appointment so that he/she may purchase and prepare the organic coffee in advance.
Keep in mind that the coffee will be added as an additive to the colonic equipment, and will therefore be watered
down and flushed through rather more rapidly than if you were doing an at-home enema; this is ok too. Colonic
Irrigation (sometimes referred to as a high enema) with the addition of coffee is an excellent way to dispel
constipation, and achieve temporary weight loss.

Directions and Coffee Enema Procedures

Make sure to use an at-home enema or colonic kit that includes a bag that is sturdy
enough to accept lukewarm coffee.
Make sure that there are no grounds in the enema bag or enema hose; also ensure that
the hose doesn't get a kink in it as this will result in the settling of the coffee oils.
Follow the directions that accompany the enema kit. Lie on your right side, inject and
attempt to retain the coffee for 10-15 minutes.
I recommend lightly massaging your abdomen from left to right (up the left side, and
then left to right just below the navel).
Additionally, I recommend changing positions while retaining the coffee. After a few
minutes turn over onto your back, a few minutes later switch to your left side before
evacuating your bowels.

Unfounded Coffee Enema Concerns and Supposed Dangers

26

Many people are concerned that the body will become addicted to the enema cleansing; that the frequent use of coffee
enemas might encourage constipation. This fear is unfounded. The bowels will continue to function on their own after
enemas are discontinued. In fact, the bowels should work quite well for a few days after the coffee enema - assuming that
you are eating a healthy diet with adequate fiber intake. Therefore, the use of coffee enemas or coffee colonics more than
once a week should not be necessary. If constipation is consistent for several weeks in a row and you continue to have
cyclical constipation that is only relieved as a result of enemas, colonics, or suppositories, be sure to discuss your situation
with a competent medical professional.

Possible Side Effects

People with certain conditions, such as diverticular disease, ulcerative colitis, Crohn's disease, severe hemorrhoids, blood
vessel disease, congestive heart failure, heart disease, severe anemia, abdominal hernia, gastrointestinal cancer, recent
colon surgery, and intestinal tumors should avoid coffee enemas. Pregnant or nursing women and children should not have
coffee enemas.

COFFEE ENEMA FACTS AND DIRECTIONS

A doctors description, 11 pages of facts and directions

directly from doctors that are proven to work.
Why in the world would someone use coffee in an enema? That is the question I
asked when my health practitioner suggested I do coffee enemas. Yet when I got
over my initial resistance, I quickly saw the benefits of coffee enemas.
I have since recommended them to over a thousand patients. Many have
told me how wonderful they are. Several said coffee enemas saved their lives.
Indeed, they are most helpful for many types of conditions. The procedure is also
inexpensive and can be done at home without special equipment.
Enemas are an ancient form of hydrotherapy. They have been used for
hundreds of years for mechanically cleansing the colon. Enemas and colonic
irrigation used to be routine procedures in hospitals. There are many types of
enemas used for varying purposes.
Coffee enemas were first popularized by Max Gerson, MD, author of A
Cancer Therapy - Results of 50 Cases. Dr. Gerson pioneered nutritional therapy
for cancer and other diseases with excellent results. His therapy combined coffee
enemas with a special diet, juices and other supplements. The enemas were an
integral part of the therapy.
The major benefit of the coffee enema, he said, is to enhance elimination of
toxins through the liver. Indeed, endoscopic studies confirm they increase bile
output. A patient was given a coffee enema while an endoscope monitored the
entrance to the common bile duct. Within minutes of administering the enema,
bile flow increased.
Increased bile flow also alkalinizes the small intestine and promotes
27

improved digestion. Coffee also acts as an astringent in the large intestine, helping
clean the colon walls.
A common contributor to ill health is the production and absorption of
toxins within the small and large intestines. If food is not digested properly, sugars
ferment and protein putrefies or rots. Both processes generate toxic chemicals
which are then absorbed into the liver. The coffee enema enhances digestion by
increasing bile flow and removes toxins in the large intestine so they will not be
absorbed. Most people with health complaints suffer from impaired digestion and
production of toxic substances in the intestines.
Coffee enemas are particularly helpful for slow oxidizers. Their liver
activity is more sluggish and digestion is usually impaired. Fast oxidizers may
have more difficulty retaining the enema. The procedure described below is really
a coffee implant rather than an enema, because it involves only two to three cups
of water. Using a quart of water may be more difficult to retain for some
individuals.
However, the use of a quart of water, and making sure the water reaches
most of the large intestine, is more helpful for cleansing the colon of accumulated
waste material. If one suspects severe bowel toxicity or in cases of serious illness,
quart enemas are preferable, at least to start with.
Dr. Gerson recommended the coffee enema up to 6 times daily for severely
ill cancer patients. His patients continued them for up to several years with no ill
effects. I usually suggest one enema per day to assist detoxification or to enhance
liver activity. Two enemas daily may be taken during a healing reaction if needed.
For those who are very ill, several a day may are best for at least several months.
For best results, a program of coffee enemas should be carried on for at least a
month. They should not be needed for more than two or three years, although
many people have continued to take them for a number of years without problems.
The best time to take the enema is after a normal movement. One will get a
slight rush from the caffeine, but it is not like drinking coffee, which I do not
recommend. Coffee enemas taken in the evening may interfere with sleep.
If performed properly, coffee implants do not cause habituation, constipation
or any rectal problems. In over 23 years of practice, I have not seen important
negative effects of coffee enemas in those who need them. Difficulties
occasionally arise if one has hemorrhoids. In these cases, extra care is needed in
inserting the enema tip. Some people with hemorrhoids find the enemas irritating.
A small number of people are unable to retain even a cup of water for the
required 15 minutes. One can start with less coffee or less water in these cases.
There seems to be no harm if one wishes to retain the enema longer than 15
minutes. While enemas may seem uncomfortable, many clients report the
procedure is so helpful they soon forget the inconvenience.
28

Step 1. Materials
* Buy a 2-quart enema bag with a clamp. This is sold at drug stores. The
enema/douche bag combination is easier to use.
* Buy any brand of Organic coffee - regular grind or flaked, non-instant and not
decaffeinated, or grind your own coffee. Organically grown coffee is best.
Organic coffee is available at natural food stores. Store opened coffee containers in
the freezer for maximum freshness.
Step 2. Preparation of coffee
There are two methods. The first is best.
* Place 2 to 3 cups of purified water and two to three tablespoons of coffee in a
saucepan and bring to a boil (or use a coffee maker).
* Let it boil 5 minutes, then turn off the heat and allow it to cool. One or two ice
cubes may be added to speed the cooling process. You may make a larger quantity
and use it for several enemas.
* Wait until the water is comfortable to the touch. If the water is too hot or too
cold, retaining the enema will be more difficult. Strain the liquid through a fine
strainer or coffee filter paper into a clean enema bag. Screw on the top of the
enema bag. The enema is now ready.
The alternative non-boil method:
* Place 1 cup of ground coffee in a container with 2 cups of water. Stir the mixture
thoroughly and allow it to soak overnight. (You may make a larger quantity if
desired.)
* In the morning, filter the liquid through coffee filter paper or a fine strainer.
Place in a jar for storage in the refrigerator.
* To prepare an enema, pour 2 cups of purified water into the enema bag. Add 2 or
3 tablespoons of the coffee liquid from the jar.
Step 3. Preparing to take the enema

29

* Be sure the plastic hose is pushed or fastened well onto the enema bag and the
thin enema tip is attached to the other end.
* Remove any air from the enema tube the following way. Grasp but do not close
the clamp on the hose. Place the tip in the sink. Hold up the enema bag above the
tip until the water begins to flow out. Then close the clamp. This expels any air in
the tube.
* Lubricate the enema tip with a small amount of soap or oil. (Too much
lubrication will cause the tip to fall out of the rectum, creating a mess!).
Step 4. Taking the enema
* The position preferred by most people is lying on one's back on a towel, on the
bathroom floor or in the bath tub.
* With the clamp closed, place the enema bag on the floor next to you, or hang the
bag about one foot above your abdomen.
* Insert the tip gently and slowly. Move it around until it goes all the way in.
* Open the clamp and hold the enema bag about one foot above the abdomen. The
water may take a few seconds to begin flowing. If the water does not flow, you
may gently squeeze the bag. If you develop a cramp, close the hose clamp, turn
from side to side and take a few deep breaths. The cramp will usually pass quickly.
* When all the liquid is inside, the bag will become flat. Close the clamp. You can
leave the tube inserted, or remove it slowly.
* RETAIN THE ENEMA FOR 15 MINUTES. See below if you have difficulties
with this. You may remain lying on the floor. Use the time to read a book,
meditate, etc. Some people are able to get up and go lie on a towel in bed, instead
of on the floor. Walking around the house with the coffee inside is not
recommended.
Step 5. Finishing up
* After 15 minutes or so, go to the toilet and empty out the water. It is okay if some
water remains inside. If water remains inside often, you are dehydrated.
* Wash the enema bag and tube thoroughly with soap and water.
30

Hints regarding enemas:

* If possible, do the enema after a bowel movement to make it easier to retain the
coffee. If this is not possible, take a plain water enema first if needed, to clean out
the colon.
* If intestinal gas is a problem, some exercise before the enema may eliminate the
gas.
* It is not essential but is helpful if the water fills the entire colon. You can assist
by first lying on your right side for 5 minutes, then on your back for 5 minutes, and
then on your left side for 5 minutes.
* If water will not flow around the entire colon, you may gently massage your
abdomen. Some people attach a 30-inch colon tube to the tip of the enema tube,
and insert the tube so the water will reach the right side of the colon.
* If the enema makes you jittery, reduce the amount of coffee.
* The enema may lower your blood sugar. If so, eat something just before or after
taking the enema.
* If you have trouble holding the enema, here are suggestions.
1) Be patient. Practice makes perfect.
2) The water may be too hot or too cold. Be sure the water temperature is
comfortable.
3) It may help to place a small pillow or rolled up towel under your buttocks so the
water flows down hill into your colon.
4) If trouble continues, try reducing the amount of coffee or add 2 tablespoons of
blackstrap molasses to the water.

AnotherDoctordescribestheBenefitsandwaystousethecoffeeenemas

E is for Enema
By Dr. Ralph Moss
31

It seems I am the Coffee Enema King. Out of 7,500 websites on the topic at the
Google search engine, my essay on the history of enemas is rated number one. I
have found my ticket to immortality. When all my books have crumbled to dust, my
little coffee enema article will still be kicking around the Internet.
When I first heard the words "coffee" and "enema" 25 years ago, I almost fell off my chair
laughing. At Sloan-Kettering, the big joke was, "With cream or sugar?" Eventually that
joke wore thin, when I discovered that coffee enemas were a serious part of alternative
medicine (CAM). The National Institutes of Health has even given $1.4 million to find
out if coffee enemas, along with supplements and diet, can fight pancreatic cancer.
An enema is defined as "a fluid injected into the rectum for the purpose of clearing out the
bowel, or of administering drugs or food." It is one of humanity's oldest medical procedures
still in use. Tribal women in Africa routinely administer it to their children. The earliest
medical text in existence, the Egyptian Ebers Papyrus, mentions it. Millennia before, the
Pharaoh had a "guardian of the anus," a special doctor whose purpose was to administer his
enema. This was truly a Royal Flush.
Enemas sprang up from ancient Greece to India. American Indians independently invented
it, using a syringe made of an animal bladder and a hollow leg bone. Pre-Columbian South
Americans fashioned latex into rubber enema bags and tubes (the world's first use of
rubber). It is more ubiquitous than the wheel. Enemas are also found in world literature
from Aristophanes to Shakespeare, Gulliver's Travels to Peyton Place. Louis XIV is said to
have taken over 2,000 in his lifetime. Could this have been the source of the Sun King's
sunny disposition?
No one knows when the first daring soul filled an enema bag with Java. What is known is
that the coffee enema was recorded as early as 1917 and was recommended in the
prestigious Merck Manual until the mid-1970s. In the 1920s, German scientists claimed
that a caffeine solution could open the bile ducts and stimulate the production of bile in the
liver of experimental animals. The CAM pioneer Max Gerson, MD, used this clinically as
part of his detoxification regimen. The effects of caffeine, he postulated, travel upward to
the liver. He noted that patients could dispense with pain-killers once on the enemas. Many
people have noted a paradoxical calming effect. But while coffee enemas can relieve
constipation, Gerson emphasized: "Patients have to know that the coffee enemas are not
given for the function of the intestines but for the stimulation of the liver."
Coffee enemas are still the butt of many jokes. However, in 1981, Dr. Lee Wattenberg
showed that substances found in coffee promote the activity of a key enzyme system that
detoxifies the blood. Dr. Peter Lechner, of Graz, Austria, has reported that "coffee enemas
have a definite effect on the colon which can be observed with an endoscope."
Opponents -- and they are many -- claim that coffee enemas can be at least as habit
forming as coffee taken by mouth. They say there is also a potential danger to the rectum,
since bowel perforation has been associated with hard insertion devices. However, at the
Gerson-oriented clinics, they use a short nozzle, which is not likely to inflict any harm. Dr.
Nicholas Gonzalez, a proponent of coffee enemas, advocates a soft rubber tube.
Critics always cite the deaths of two Seattle women, which was attributed to fluid and
electrolyte abnormalities, following enema abuse. One took 10 to 12 coffee enemas in a
single night and then continued at a rate of one per hour. The other took four enemas daily.
Drinking orange or pineapple juice just before taking the enemas should help with the

32

electrolytes. Obviously, one can't go crazy with any procedure and not expect
consequences.
But which side? The conventional medical protocol is to have patients lie on their left side
while taking an enema. But Gerson insisted that patients lie on their right sides, with their
legs comfortably pulled up, relaxed and breathing deeply.

More Info
At the very end of the colon, before reaching the rectum, is an "S" shaped segments called
the sigmoid colon. There is a special circulatory system between this portion of the colon
and the liver.
This is because stool at this point in the colon contains putrefied
material and needs to be handled carefully in order to avoid toxicity
leaking into the bloodstream.
This system of veins enables toxins to be sent directly to the liver for detoxification, rather
than them passing through the bloodstream to the rest of the body and vital organs.
During a Coffee Colonic, the caffeine in the coffee goes straight to the liver where it
becomes an extremely strong detoxifying chemical called glutathione-S-transferase. The
coffee itself also stimulates the liver to make more bile.
The bile comes from the gallbladder and draws out environmental and metabolic toxins, as
well as the toxins from Candida albicans and other parasitic organisms. The colon is
responsible for ridding the body of these toxins.
In addition, the liver is then stimulated to produce enzymes that clean the blood since its
no longer needing to work as strenuously on the colon. The coffee in the enema itself never
enters the bloodstream as long as the coffee enemas are performed properly.
Only organic coffees can be used for coffees colonics. Non-organic coffees contain herbicides
and pesticides that will hinder the coffee colonics healing properties, as do instant and
decaffeinated coffees.
Organic Coffee is available through natural food stores, both in person or online.
How often you perform coffee colonics really just depends on what your goals may be. In
the first few months of a more intensive regimen, many people prefer to take a coffee
colonics as many as three to seven times each.

33

For people in a more relaxed regimen or in the latter, established

stages of an intensive regimen, this is much too much.
At this point, it is recommended that you limit your enemas to only when you feel they are
needed; you may feel constipated, have Candida overgrowth, or just generally feel out of
sorts.
Making The Coffee Enema
The ingredients that you need to make the enema are:
2 tablespoons of coffee. The coffee needs to be of the organic variety and should not
be decaf. Ground so as to be used with a drip coffee maker.
1 quart fresh clean water. Make sure the water is not chlorinated. If it is, boil it for 20
minutes before using it.
Add these ingredients in a glass or stainless steel cooking pot and let it boil for 5 minutes.
Do not use iron or aluminum pots. When the liquid comes to a boil, reduce the heat and let
it stew for 5 more minutes.
Strain the liquid through a sieve to remove the coffee grounds and let the liquid cool to
body temperature. This liquid is now ready to be used.
Coffee Enema Procedure
1. Fill an enema bag with the prepared liquid. Let the air inside the bag escape and then
clamp the bag shut.
2. Look for a suitable location to hang the enema bag so that it is about 2 feet from the
floor.
3. Put a used towel on the floor and lie on it on your side. You can also lie on your back with
your knees raised to your chest.
4. Relax your body and gently put the nozzle of the enema bag into your anus. If it does not
go in smoothly, you can lubricate the nozzle with vegetable oil, KY jelly or olive oil.
5. Once the nozzle is in, open the clamp on the enema bag and let the coffee liquid go in.
Once half the liquid has entered the colon, shut the clamp again.
6. Wait for about 12 minutes and then relieve yourself. If you cannot wait that long, wait for
as long as you comfortably can. While retaining the enema, lie on either side and then your
back for 3-4 minutes each so that the liquid can work throughout your colon.
7. After you have emptied your bowels for the first time, you should do the entire coffee
enema procedure again with the remaining liquid. Try to hold the solution for longer the
second time, but not more than 12 minutes.
8. After using the coffee enema for the second time, wash the enema bag thoroughly with
hot water. Leave it to dry completely so that there is no mold or fungus formation. Always
sterilize the enema tube before every use. This can be done by washing with water and

34

soap, and then immersing in a tub with 4 cups of warm water and 8-10 drops of extract of
grapefruit seed.
Each coffee enema procedure is done two times in a single sitting. You can use this coffee
enema every day, but only do so after consulting your doctor. They may even advise you if
you need to make a stronger liquid or increase the amount of liquid used during every
coffee enema

CoffeeEnemaProcedure
IngredientsNeeded:
TypicalFoundationFormula
1/2quart(about16ozor2cups)Purifiedwater(nottapwater)forheating
1/2quart(about16oz)Purifiedwaterforcoolingtheheatedwater
2TablespoonsOrganicCoffee(wholecoffeebeans)(testedbyQRAfortoxicity)
2capsulesImmuneComplex'
4dropsAllicidin"Liquid(optional)
Alsoadd:2capsulesofaformulaspecifictoyourneeds
OtherItems
Enemabag
Lubricant(forinsertionoftubeintorectum):afewdropsofPremierOliveOilorSesameOil
l(AvoidpetroleumjelliessuchasKYorVaseline)
Oldtowels(tousewhenkneeling/layingonthefloor);donotusegoodtowels(sinceanycoffee
dropswillpermanentlystainthetowels)
AddedOptions
Forthemostrapid,deepseatedresults,youmayaddupto6Vcapstotal(ofanyformula)per
enema
Excellentantiinfectiveformulachoices2capsulesQ.WildYewComplex
2capsulesParaStat,2capsulesQ.Cat'sClawComplex2capsulesQ.Noni
2capsulesParacidin"2capsulesQ.HyssopComplex
Excellenthormonebalanceformulachoices
2capsulesQ.FemBalance
2capsulesQ.FemPMS
Instructions
1.GrindCoffeeBeans.Freshgrindthecoffeebeanstoafinepowder.(Donotdothisisahead
oftimesoyouwillgetthefreshest,mostactivephytonutrientsfromthecoffee).Preground
coffeebeansarepartiallyoxidized&shouldnotbeused.
2.SimmerGroundCoffeeBeansfor5Minutes.Addthefreshlygroundcoffeebeanpowderto
1/2quartofwaterandbringtoasimmer(small,rollingbubbles)forabout5minutes.Turnoff
theheat.I
3.LetSitfor5minutes.NextaddInfectoStat(emptythecapsulecontentsintothewater)and
35

anyothercapsulesintothehotwater.Letsituncoveredfor5to10minutes.10to20minutes.
(Thesoaktimewillreleasethephytonutrientsintothewater.)
4.StrainMixture.Strainthecoffeeherbalmixturewithafinemetalstrainertoremoveany
largeparticlesthatcouldclogtheenematube.(Oryoucanpourofftheliquidintoanother
bowl,beingcarefulnottopouroutthedregsinthebottom.)
5.AddCoolWatertoMixture.Addabout1/2qrtofroomtemperaturewater(cool
temperature)tothehotcoffeeherballiquidmixturethenpourintotheenemabag.Theidea
istocoolthehotcoffeemixturetoawarmtemperature(soitisnottoohotwheninsertingthe
fluidintotherectum).Thefinalmixtureshouldbewarmtothetouch(nottoohotandnottoo
cool)about1000F.Note:Ifthetemperatureistoohot,itcancausedamagetoheanusor
intestines;ifitistoocool,itmaycramptheintestinesandtoxicwasteeliminationmaybepoor.
However,tocoolisbetterthantoohot.
6.AddAllicidinDrops(optional).AddtheAllicidindropstothemixture.
7.TakeEnema.Takeanenemaasfollows.(Althoughnotnecessary,anexcellenttimetotakean
enemaisafterabowelelimination).Keepinmind,coffeemayleavepermanentstains.Youmay
wanttowearoldclothesanduseoldtowels(orpapertowels).I
Applyasmallamountofoil(suchasOliveOil)totheanalarea(foreaseofinsertionoftre
enemanozzle).Anexcellentpositiontodotheenemaisonarugonthefloor(nearatoilet)on
yourkneeswithyourheaddownnearthefloor.Theenemabagshouldbehungonatowelrack
(orshowercurtainrod)elevatingtheliquidisnecessarytohaveenoughpressureforthefluid
toflowintothecolon.Whileleaningononehandonthefloor,withtheotherhand,gently
inserttheenemanozzleintotherectum.Besurethe
nozzleisinsertedfully.(Besuretoputyourheaddownnearthefloorsogravitywillhelpthe
fluidflowdownwardsintothecolon.)Slowlyreleasethehoseclamptoallowtheliquidtobegin
toflowintothecolon.(Oftenyouwillhavethesensationofwarmliquidgurglingorflowinginto
thecolon.)
Iftheflowseemstoofast,closethehoseclamp;waitforaminuteortwo,thenopentheclamp
again.Trytotakeabouthalfoftheliquid(about1/2quart)intothebowels;thenholdfor10
minutesbeforeexpelling.(Duringthistime,youmayclosetheclamp,removethenozzlefrom
therectum,thenlayonyourrightsideduringthe10minutesorlayonyourbackwithlegsand
pelviselevatedonapillowifpossible.Ifdesired,youmaylayinabathtubduringthistimefor
easiercleanup.)
Thisagreattimeforreading.After10minutes,expelthefluid.Thentakeinthesecond1/2
quartandholdforanother10minutes.Thenexpel.You'redone!

Often,ifsomefecalmatterislowerintherectaltract,youmaywanttotakeinabout1/8or1/4
oftheliquidjustenoughtoexpelthefecalmatterinthelowertract(inthiscase,itisnot
36

necessarytoholdtheliquidforanyperiodoftime).Thendividetheremainingliquid
approximatelyinhalf(mentally)andholdeachportionfor10minutestoallowadequate
soakingtimetocleansehardenedfecalmaterial,infectiousorganisms,othertoxins,etc.inthe
lowerrectaltract.
Aftertakingintheliquidandnaturecalls(i.e.youfeelastrongurgetoexpeltheliquid)even
afteraminuteortwo,donotresistgoaheadandexpelit.Atfirst,itmaybehardtoholdthe
liquidforthefull10minutes(orevenafewminutes).Later,afterseveralenemas(andthusa
certainamountoftoxicelimination),itwillbemucheasierforthebowelstoholdtheliquidfor
thefull10minutes.
Bestenematime:duringthedaybefore8pm.Giveyourselfsometimetorestaftertheenema
(20to30minutes).Forabout1/2hourafteryourenema,remainathomeornearatoilet.This
helpsensurethatyouwillbenearatoiletifanothersmallamountofenemaliquidneedsto
comeoutthatwasnotexpelledearlier.(Sometimes,iftheenemaliquidreacheshigherinthe
colontract,itmaytakelongertomovedownintothelowerboweltobeexpelled.Sodon'tbe
surprisedifyouneedtoexpelanothersmallamountofliquid.)
SpecialNotes
RegardingNauseaduringtheEnema.Duringyourfirstfewenemas,youmayexperiencesome
nauseaduringoraftertheenemaprocess.Thisisoftenduetothereleaseofinternalstagnant,
putrefiedtoxins.Donotletthisdeteryoufromcontinuingwithaseriesofcoffeeenemas.
Overtime,mostpeoplewillfindthatthenauseaclearswithininashorttime.Ifyoudo
experiencenausea,youmaywanttofollowtheenemawithawarmcupoftea(suchasgreen
teaorhyssoptea).

RecommendedNumberofCoffeeEnemas.Theconditionofthecolon(andits
relationshipwiththeliver/gallbladder)ofanaverageAmericanadultcontainshighlevelsof
toxic,stagnantwaste.Therefore,wetypicallyrecommendaseriesofcoffeeenemasasfollows:
onecoffeeenemaperweekfor4weeks;then2coffeeenemasperweekfor4weeks.After
completingthisseries,werecommenda"maintenance"coffeeenemaonceevery60days.This
isamagnificent,highlyefficientproceduretoeliminateongoing,butstillbioaccumulatingtoxic
residuesfromexposuretodietary(especially
restauranteating)andenvironmentaltoxins.

37

How to Stick to Your Diet During the

Holidays
Whether you are trying to lose weight, or simply maintain your current weight, the holiday season can
present a particular challenge. With all of the fattening foods being passed around at the dinner table, it
proves a challenge to keep healthy. These simple tips will help you stick to your eating plan during the
holiday party season.

Steps
1.

Focus on the people, not the food.

Remember that holiday parties and social functions are meant to be times to get together with friends
and family. Get in the spirit of the holiday season by celebrating your personal relationships, and
recognize that you're not just there for the food.

2.

Make the occasional party the exception to your diet, NOT the rule.
Splurging once in a while is not generally a major problem. However, not returning to your diet the
next day is a mistake. Don't let one or two holiday events be the excuse for falling off the wagon till
New Year's!

3.

Consider volunteering to host the party yourself.

There's no better way to ensure that there will be diet-friendly, healthy choices on the menu than by
throwing the party yourself. If someone else is hosting the party, offer to bring food to the party so that
you can be sure to prepare something that fits into your diet program. At least there will be one dish
on the buffet that you can enjoy without worrying about the calorie count!

4.

Prepare so you don't arrive at a holiday party on an empty stomach.

Have a light, healthy snack shortly before leaving for the party. Choose protein-rich foods, such as
low-fat yogurt or cottage cheese, as the protein will stick with you and help you feel full longer.
Alternatively, eat a small green salad as the fiber will also fill you up. If you cannot eat something
before arriving at the party, ask the host or hostess for a large glass of water as soon as you arrive.
By taking the edge off your hunger, you can approach the buffet table with control and be less likely to
make impulsive choices at the party.

38

5.

Choose wisely from the foods available at holiday functions.

If you look carefully, you'll find there are often acceptable healthy choices available to you.
Concentrate on the cocktail shrimp, smoked salmon, and fresh fruit or vegetable platters. Go easy on
the accompanying sauces and dips. Mixed nuts, particularly almonds, are good sources of protein,
but be wary of candied nuts or extremely salty nut mixes.

6.

Eat slowly.
It takes our body about 20 minutes to realize that we are full. Also, the slower you eat, the less food
you'll eat as opposed to eating fast in the same amount of time.

7.

Drink responsibly.
Consider sparkling mineral water or non-alcoholic drinks, such as a "virgin mary." If you decide to
drink alcohol, choose white or red wine, rather than champagne or hard liquor.

How to Calculate Your Body Mass

Index (BMI)
The Body Mass Index (BMI) is a measurement tool that compares your height to your weight and gives
you an indication of whether you are overweight, underweight or at a healthy weight for your height.

Steps
1.

Collect a few household materials to find your Body Mass Index (BMI): your bathroom scale; a
yardstick; a pencil and paper and calculator.

2.

Weigh yourself on your bathroom scale. (The following formula is calculated in pounds.)

3.

Measure your height in inches using the yardstick.

4.

Use the pencil, paper and calculator to perform the following BMI calculation.

5.

Take your height in inches and square the number (i.e. multiply the number of inches by the
same number of inches).

6.

Divide your weight in pounds by the second figure (your height in inches squared).

7.

Multiply that answer by 703. The answer is your Body Mass Index.

39

8.

Judge your personal BMI result against the following scale: A BMI of less than 18 means you are
under weight. A BMI of less than 18.5 indicates you are thin for your height. A BMI between 18.6 and
24.9 indicates you are at a healthy weight. A BMI between 25 and 29.9 suggests you are overweight
for your height. A BMI of 30 or greater indicates obesity.

Tips

Maintaining a healthy weight is perhaps the single most important step you can take toward
optimal health and long life. Calculating your BMI is a good rough indicator of your current weight and
general condition.

Warnings

The BMI is a pretty good indicator for the average person from age 25 to 65. But it has its
limitations. It does not take into account muscle mass or your overall body type ("apple" vs. "pear"
body types).

Recent research has found that the waist to hip ratio provides a much better indicator than BMI of
whether an individual has too much body fat. Generally the waist to hip ratio should not exceed about
0.9 for men and 0.8 for women. Higher ratios indicate an increased risk of stroke, diabetes, and heart
attack.

BMI is actually just a guideline and should not be used if one has access to a Skinfold test or a
BIA (Bio-electrical impedance analysis). These tests measure the total amount of body weight that is
from fat. This method is far more accurate and readily available at most gyms. Some home BIA tests
are available via scales that also measure BIA. There are other methods that have a lower variance
but are expensive, invasive and difficult to perform.

Some people weigh more because of muscle, not fat so the BMI test is not always correct

40


10questionsyousimplymustaskbeforeyoujoinanygym
1.ThemostimportantofallisTHECONTRACT,howlong
aretheterms,andisthereapenaltyforgettingoutearly?
2.Whatisincludedinthemembership?Tanningorclasses,ect
3.Whatspecialsaretheyoffering,ifany?
4.Dotheyofferatrialperiod?Example;3daysto30days
5.Dotheyhaveaguarantee,andwilltheyputitinwriting?If
theywill,makesuretheydo.
6.Canyougetoutofthecontract?Itmaybepartofaguarantee.
7.Whatarethehours?
8.Ischildcareavailable?Someclubsdontofferchildcareatall.
9.Arethereanysecuritycamerasrunningandwherearetheylocated?
askthisforsafetysituationsshouldtheyarise?
10.Whatarethebusiesttimes?Doyouhaveawaitoncardioequipment?

Thesearethemainquestionstoask,youmayhavemore.Writethemdownsoyoudontforget.Im
notbraggingbut,mygym(TempleGym)istheonlygymIknowofthatoffersguaranteesand
continuousspecials.

41

Dailyfoodintakeguideformaleorfemale#1

**ThisintakeregimencanbeusedbyaFemalealso.Justtheservingsofeachsnackandor
meal.Remembertokeepalcoholintaketoaminimumduetoitbeingmetabolizedintosugar
andifnotburnedoff,intobodyfat!Yourmealplanwasfiguredonanestimated20002300
caloriesperdaydependingonyourchoices.
Youshouldseeweighchangesinincrementsof35poundsperweekiffollowedexactly!!As
thisslows,wewillmakenecessarychanges.

Meal#1:4eggs(1yolk)

1c(cooked)grits

8ozorangejuice

blackcoffee(nocreamer/splendaok)

Snack#1:sandwichmadew/2sliceswheatbread

2ozliteturkeyorham

1slicefatfreecheese

1tsplitemayo(mustardasdesired)

(lettuceandtomatook)

celerysticks(12stalkssliced)
42

(mayusefatfreeranchordressingofchoice)

20ozwater

Meal#2:5ozbakedbbqchicken

1casparagus

c(cooked)spinachnoodles(tossedwithfatfreeItaliandressing(2tbsp)

dietbeverageofchoiceorwater

Snack#2:1stringcheesestick

1mediumapple

20ozwater

Meal#3:3oztuna(madewith1eggwhite/oniondiced/soysauceandsaltandpeppertotaste)mixall
togetherandfryinpanwithpamtillbothsidesarebrownandthepattystickstogether.
2csaladmix(greens,onions,peppers,tomatoes,cucumbers,radishes,sproutsallok)
2tbspfatfreevinegaretteofchoice

Group#2

Meal#1:1cupwholegraincerealofchoice

1/2cskimmilk

1mediumbanana

1cblackcoffee

Snack#1:1packtuna(6oz)

5wholewheatcrackers
43

water

Meal#2:4ozfiletmignonorflanksteak

cmixedvegetables

c(cooked)brownrice

waterordietbeverageofchoice

Snack#2:1apple(medium)

1tbspreducedfatpeanutbutter

water

Meal#3:3oztilapia(bakedorgrilled)

1cbroccoli

bakedsweetpotato

water

Group#3

Meal#1:3eggs(noyolks)

grapefruit

1slicewholewheattoast

coffee(black)

water

Snack#1:craisins

calmonds(mixassnackmix)

water

44


Meal#2:1/2ccottagecheese

1cmixedgreensalad

1Tbspfatfreedressing

1wheatrollorEnglishmuffin

1/2cbabycarrots

dietbeverageofchoiceorwater

Snack#2:6oznonfatyogurt

Water

Meal#3:stirfrymadeasfollows:

1cpeeledshrimp

1/2cbroccoli,redpeppers,greenpeppers,onions

*cooktheaboveingredientstogetheruntilvegetablesaretendercrispandshrimpare
donetoyourliking*flavorasyouchoosesolongasyoudonotusebutterandorsugarbasedsauces

cbrownrice

water

Snack#3:1snacksizefatfreepopcorn

water

45

Dailyfoodintakeguideformaleorfemale#2
**ThisintakeregimencanbeusedbyaFemalealso.Justtheservingsofeachsnackandor
meal.Remembertokeepalcoholintaketoaminimumduetoitbeingmetabolizedintosugar
andifnotburnedoff,intobodyfat!Yourmealplanwasfiguredonanestimated20002300
caloriesperdaydependingonyourchoices.
Youshouldseeweighchangesinincrementsof35poundsperweekiffollowedexactly!!As
thisslows,wewillmakenecessarychanges.

-WATER INTAKE It is imperative that you keep your water intake to at least of your daily
fluid intake for various reasons (kidney function, helps with skin problems, helps keep the
metabolism running efficiently, and provides a feeling of fullness between meals). A good rule
of thumb for water intake is -1 gallon per day. For women who tend to hold a lot of water, this
can help to flush out the excess of retention from sodium.

-Try to eat a clean source of protein at least every 2 -3 hours to keep the metabolism burning
calories more efficiently. It takes the digestive system longer to breakdown protein; therefore,
giving a sense of fullness longer than with a carbohydrate source.

-Whenever possible, it is always better to prepare your own meals to allow for not overeating.
Although a lot of restaurants are offering healthier alternatives now, they are still adding in a lot
of sodium and other not so healthy additives for flavor. If you must eat on the go, try to watch
portion size and avoid a lot of sugary, fat laden foods when you can! I cant stress enough that
46

you need to measure the exact amounts of the foods indicated so that we know how many
calories you are taking in when changes need to be made!!

-It is very important to not skip breakfast! A good protein source is imperative because protein
promotes brain function and gets the digestive system burning calories to process the food. The
sooner you eat when you get up, the sooner the metabolism gets working!! So, dont wait!

SUPPLEMENTATION:
Supplementation is not always necessary if you are eating all your meals from good sources.
The problem with this is that most people dont have the time anymore to get all their meals in,
so, therefore; I recommend a good quality multivitamin fortified with calcium to aid in proper
nutrient intake.
-Multivitamins I recommend are: centrum/ for active adults, one a day for women (walmarts
brand is very good), or Advanced Performance at Sams by Members Mark
-Protein Powders(Whey is the best used by the body) There are so many protein powders on
the market now that you can get confused easily as to what is best. The easiest thing to look for
is a taste you will enjoy, a whey powder, no more than 5-10 grams of carbohydrates per serving,
and of course cost efficiency!
Some of the better brands are:
-Dymatize whey - strawberry, chocolate, vanilla (GNC)
-American Whey (we order this brand )chocolate, vanilla, wild berry
-Optimum Nutrition chocolate, vanilla, strawberry
- Isopure (more expensive) chocolate, vanilla, strawberry
**each of the above companies have new flavors that come out all the time, GNC can help you
find what flavors are available**
-Fat burners these are not essential and you must be free of any preexisting health conditions
(i.e. heart disease, high blood pressure, nervous disorders, asthma, sleep disorders) however; they
can aid in suppressing appetite and give a little energy boost. Some of the better brands should
you choose to supplement with one are:

47

-xenadrine nrg this is an 8 hour time release that usually does not cause nervousness or sleep
interference. (find at GNC)
-Release- is a new brand on the market that has a great line of dieting aids for energy and
appetite suppression.
-hydroxycut- this one requires 3 pills 3x per day, but in the long run has very good effects
** Just remember, there is no substitute for discipline, so these pills are not a cure, only a
supplement to good, hard work!

Meal#1:Choosefromoneofthefollowinggroups
Group#1:5eggwhites(oneyolkeveryotherday)preparescrambled,panfriedwithPam,
boiled,orpoached
1/2c(measurecooked)oatmeal(quickoatsmayaddsplenda,cinnamonandspraybutter,or
splendawith1tbsp.applebutter)
10ozorangejuiceorapplejuice

Group#2:2cupswholegraincereal(cheerios,SpecialK,Kashi,wheaties,wheatchex)
1cskimmilk
1smallbananaorapple

Group#3:wheatbagelw/1tbspreducedfatpeanutbutter
10ozskimmilk

Group#4:Proteinshake1012oz.
1mediumappleorbanana

23hourslaterhaveSnack#1
48


Snack#1:6oznonfatyogurt

calmonds

20ozwater

*OR*
Choice#2:1sandwichmadewith:2sliceswholewheatbread
1tbsplitemayo
Mustardasdesired,lettuceandtomatoandonionasdesired
1slicenonfatcheese
2oz.babycarrots
20ozwater

Choice#3:pureproteinbar(flavorofchoice)
20ozwater

23hrs.laterhaveMeal#2

Meal#2:/choicesatlunchanddinnerwillbethesameexceptyourcarbintakewillbereduced
tothatatlunch!!

Meal#2(and3):6oz.anyofthefollowing(limitredmeattonomorethan2xperweek)chicken
breast,flanksteak,filetmignon,salmon,tilapia,grouper,scampi,shrimp,groundturkey,ultra
leanchuck,tuna,1cupblackbeans,orredbeans,or6oz.tofu
1cbroccoli,cauliflower,asparagus,greenbeans,turnipgreens,collardgreens,spinach,brussel
sprouts,mixedvegetables,stirfryvegetables,or2csaladgreensmix(withnomorethan2
tbsplitevinegarettedressing)
49


CarbChoices(1/2ofthefollowingatmeal#3):
300grambakedorsweetpotato
1c(measurecooked)brownrice,wheatorspinachpasta,couscous,boilednewpotatoes
20oz.ormoreofwater
23hourslaterhaveSnack#3(ifdesired):

Snack#3:choosefromanyofthefollowing:
1)810ozproteinshake,1smallfruitofchoice
2)applewith1/tsppeanutbutter
3)3ozwaterpackedalbacoretuna,1smallappleorcgrapes
4)4eggwhites,1/4c(measuredcooked)oats
**ThisintakeregimencanbeusedbyaFemalealso.Justtheservingsofeachsnackandor
meal.Remembertokeepalcoholintaketoaminimumduetoitbeingmetabolizedintosugar
andifnotburnedoff,intobodyfat!Yourmealplanwasfiguredonanestimated20002300
caloriesperdaydependingonyourchoices.
Youshouldseeweighchangesinincrementsof35poundsperweekiffollowedexactly!!As
thisslows,wewillmakenecessarychanges.

50

MaleorFemale(femalecut1/3offfoodsandsupplements)2400calorieenergybooster
mealplan(Followexactlyoryouwontseethesecondroundofresults!!)(Youmay*not*add
anythingotherthanthechoiceslisted!!)**Supplementsonlastpage**

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

Protein6servingsdaily
dairy2servings
fruits1serving
vegetables3servings
fats1serving
carbs3servings
snacks3totalservings(1afterMeal#1,afterMeal#2andafterMeal#3)(pureproteinbar,1
nitrotechproteinshake,or12oz.1%cottagecheese,or4oz.soynuts,1ozalmonds,pecans
orcashews,3ozstringcheeseor2ozturkeyjerky)
condiments11/2servings(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfat
marinades

FoodGroupChoices:
Fats:3ozavocado

51

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreastorturkeybreast

6eggwhites

3ozfishandshellfish(shrimp,scallops,lobster)

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

3ozredmeat(ultraleanchuckorsirloin)

1soyburger
5soycheeseslices
3ozporktenderloin
3oztuna
2slicesturkeybacon
1veggieburger

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)**withnomorethan10gfatpermuffin**
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)

52

1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk

53

1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

54


Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
broccoli
cabbage
carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce(spaghettisauce)
mushrooms
peas
peppers
spinach
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:

55

2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams
Phase#2ismoreimportantsothatwegetenoughoftherightthingsandnottoomuchofthem.Sowe
arecountingyourwaterintaketomakesureyoudontgetmorethan1gallonsdaily.Watermixedin
withcreatinecountsandwatermixedwithproteinshakescounts.Youcanhaveunsweetteanomore
thanonceperweeksosaveitandenjoyandnomorethan112ozglass.Noneedforemptycalories!

CellTechbymuscletechisthecreatinetoget.Lemonlimeorfruitpuncharebothgood.Takeitas
follows:
5DayLoadphase2scoopswith12ozwaterfirstthinginthemorningandagainimmediatelyafter
training.Onnontrainingdays,takefirstdoseinthemorningandthe2nddose12hourslater.
~Maintenancephaseontrainingdaystake2scoopswith12ozwaterafterworkout.Onnontraining
days,takefirstthinginthemorning.Wewilltakethecreatineforan8weekcycle,soforthisdietphase
andthenextoneaswell.

56

Sampledietplanforamiddleagedcoupletodotogether
NUTRITIONALINTERVENTIONFOR:(male)AND(female)

~ITISVERYIMPORTANTTOMEASUREOUTALLYOURFOODSATLEASTFORTHE
1STMONTHSOTHATWEARESURETOGETONLYTHEDESIGNATEDAMOUNTOF
CALORIES.IBELIEVESINCEYOUBOTHHAVEHADSUCCESSWITHWEIGHT
WATCHERSITWOULDBEBENEFICIALTOWEIGHWEEKLYWITHMESOWECAN
KEEPARECORDOFOURGAIN/LOSSRATIO.WEWILLALSOCHECK
MEASUREMENTSAGAINBEFOREYOUSTARTTHISREGIMENTOSEEIFWEHAVE
HADANYCHANGESTHUSFAR.REMEMBER,WEAREINTHISTOGETHER,SOWE
MUSTBEHONESTABOUTALLTHEFOODS,DRINKS,FEELINGS,ETC.THATEFFECT
YOURGOALS.PRAYERISESSENTIALFORSUCCESSANDFORSTRENGTHTOKEEP
GOINGOVERTHELONGHAUL.THISEATINGREGIMENISAGUIDELINEFORTHE
RESTOFYOURLIFENOTADIETFORQUICKRESULTS.YOUCANDOTHIS;IT
JUSTTAKESDISCIPLINEANDDETERMINATION.

Meal#1:2wheatwaffles

2tbspsugarfreesyrup

2scrambledeggwhites(1yolk)

(Eddie4eggs)
57

8ozorangeorapplejuice

Choice#2:11/2cwholegraincereal(specialk,cheerios,wheaties,wheatchex,
Kelloggssmartstart)
1cskimmilk
1smallappleorbanana

23hourslaterhavesnack#1:

Snack#1:1cupskimmilk

butter

1mediumapplew/1tbspreducedfat

peanut

**OR**
6oznonfatyogurt(flavorofchoice)
1/4calmonds
20water

23hourslaterhaveMeal#2:

Meal#2:thechoicesforlunchanddinnerwillbethesame,withtheexceptionof
thecarbchoiceswhichwillbe1/2thelunchserving.

Chooseoneservingfromeachgroup(female=4oz,male=6oz)
58

Meat:chickenbreast,flounder,salmon,tilapia,grouper,tuna,ultraleanground
chuck,groundturkey,scallops,shrimp,flanksteak,filetmignon(no
bacon).**prepareallmeatseitherbaked,broiled,orgrilled!!**

Vegetables:(Cay=1/2cup,Eddie=1cup)
broccoli,cauliflower,stirfryveggies,mixedveggies,springmixsaladgreens,
asparagus,greenbeans,turnipgreens,collardgreens(ifyouchoosesalad,use2
tbsplitevinegaretteofchoice)

Carbs:(measureallaftercooked)(Cay=1/2c@lunch,1/4c@dinner,or250gms
atlunch,150atdinner,Eddie=1cupatlunch,1/2catdinner,or350gmsat
lunch,175gmsatdinner)
wheatpasta,spinachpasta,brownrice,sweetpotato,bakedpotato(mayuse1
tspreducedfatmargarine,cinnamonandsplendaor1tsp.fatfreesourcream),
greenpeas,corn,newpotatoes

20ozwaterormilosteawithsplenda!!

23hourslaterhavesnack#2:

Snack#2:(female=1/2sandwich)(male=1Sandwich)
12sliceswholewheatbread
1tbspfatfreemayo(ifdesired)
mustardasdesired

59

1slicefatfreecheese
2oz98%fatfreeturkeyorhamluncheonmeat
10pretzelsticks
20ozwater
**OR**
1mediumappleorbananaw/1tbspreducedfatpeanutbutter
1cskimmilk

23hourslaterhaveMeal#3fromLunchmenu,thenifhungryandnocloserthan
2hoursbeforebedtime,havesnack#3:

Snack#3:1singleservingbaglitepopcorn
20ozwater,or1cmilosteawithsplenda

60

FemaleandMale1400caloriedietplan
**Maleadd1/3tofoodtoupcalories**

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

1400calorielowcarbohydratemealplan
Protein3servingsdaily
Dairy1serving
Fruits1serving
Vegetables2servings
Fats1serving
carbs1serving
snacks1servingofanyofthefollowing(pureproteinbar,1pureproteinshake,or12oz.1%
cottagecheese,or4oz.soynuts)
Condiments2servings(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
61

Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreast

6Eggwhites(noyolks)

3ozfishandshellfish

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1Soyburger
5soycheeseslices
3oztofu
3oztuna
2slicesturkeybacon
1veggieburger
1veggiedog

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)

62

1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12Crackers(wheatormultigrain)
2WholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3Corntortillas
1Largewholewheattortilla
2Wholegrainwaffles
1cwheatberries

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese

63

1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear

64

1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
broccoli
cabbage
carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash

65

stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

Agoodwaytodothisandthesmartwaywouldbetotrytotakeinaproteinservingateachofyour3
mealsandtheremainderofyourintakeasyoursnacks.Trytoeatevery23hoursanddrinkwateras
muchaspossible(minimumofgallonperday).Iknowthisisalotcomparedtowhatyouareusedto,
butitwillgiveyourmetabolismaboostandhelptoridyouofstoredbodywater.Waterisalsogreatfor
yourskinandhelpstogiveyoualessbloatedfeelthancarbonatedbeverages.

Anexampledaywouldbe:

Meal#1:6eggwhitesscrambledwith1slicefatfreecheese

1mediumwholegrainbagel

1cupblackcoffee(ifyoulikecoffee)waterordietbeverageofChoice

**thiswouldcountas1protein(whichleaves2moreservings),1(andtheonlycarbfortheday),and1
dairy(whichleaves0fortherestoftheday)

Snack#1:1proteinshake,1mediumbanana(thisleaves0snackchoicesandnofruits)

Meal#2:3ozchickenbreast(bakedwitholiveoilandbbqsauce)

1cupstringbeans
66

waterorunsweettea
(Thisleaves1protein,0fatsand1condiment,and1vegetablefortheday)

**23hourslaterhaveMeal#3**

Meal#3:3ozflanksteak(mayuseMrs.DashSeasoningsofchoie)

1cupsaladgreensw/2tbspnonfatdressing(withradishes,onions,peppers,orcucumbers
asdesiredtheseaddtheleastamountofcalories)waterorunsweettea

MaleorFemale
Carbohydraterestricteddiet
Maleupfoodby1/3toincreasecalories

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

Anytimeyoucanprepareyourmeals,youhavemorecontroloverportionsizeand
ingredientsshouldyoueatout,gobyyourplantomakesmartchoices.Drink1/2gallonwater
(minimum)everydayandwatchaddingtablesalttoyourmeals.Alsogoeasyonmarinades
(i.e.mooressauce,dales,etc.).Yourcarbintakeisgoingtoberestrictedsoifyouneedtoadd
acupofblackcoffeeinmidafternoontooffsetthetirednessyoumaydoso.Togetextra
calorieburningandtoningtimein,takethestairsatworkasmuchaspossibleandparkasfar
awayfromthehospitalasyoucantogetmorewalkingtimein.Onyouroffmonth,tryto
implementasmuchearlymorningcardioworkinasyoucan.2045minutesofmoderateto
highintensitywalkingorbikingisagreatsupplementtoyourroutineand/oraddingjumprope
intermittentlyisatremendouswaytoincreaseyourcalorieoutputandimproveyour
endurance.Intervalworkismosteffectiveandthiscanmeanwalkinghillseverysooften,to
joggingintermittently,togoingthesamepacefortheentiretimeoneday,thenpowerwalking
67

thenext.Justmixitupandkeepitfunanddifferent.Sinceeveningsaresohotandcanbe
stressful,watchdoingtoomuchthen.
**chooseyourmealsonlyfromthechoiceslistedbelowandprepareasclosetothenatural
stateaspossible.Mrs.Dashseasoningsareasaltfreegreatwaytoflavorfoodsaswellaswhite
wineandoliveoil.Starttoday.Illmeetyouhalfway!!
1600calorielowcarbohydratemealplan
Protein3servingsdaily
dairy2servings
fruits1serving
vegetables2servings
fats1serving
carbs1serving
snacks2servingsofanyofthefollowing(pureproteinbar,1pureproteinshake,or12oz.1%
cottagecheese,or4oz.soynuts)
condiments1serving(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreast

6eggwhites

3ozfishandshellfish

3ozdelihamslices(fatfree)
68

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1soyburger
5soycheeseslices
3oztofu
3oztuna
2slicesturkeybacon
1veggieburger
1veggiedog
Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita

69

1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles
1cwheatberries

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana

70

1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
bokchoy
broccoli
cabbage

71

carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoupCondiments:2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

72

Femalediet#1

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

Forthenext4weeksIwantyoutobedeterminedlikeneverbefore.Itsonly28days..atthe
endofthisperiod,wewillremeasureandifyoufollowedthisexactly,youshouldhavemade
someverynoticeablechanges!!FollowthistoaT,noexceptionsorsubstitutions.Letssee
what110%totaleffortlookslike.
Drink1/2gallonwater(minimum)everydayandwatchaddingtablesalttoyourmeals.Alsogo
easyonmarinades(i.e.mooressauce,dales,etc.).Yourcarbintakeisgoingtoberestrictedso
ifyouneedtoaddacupofblackcoffeeinmidafternoontooffsetthetirednessyoumaydoso.
Trustme,youwillliketheresultandisntthatwhatthisisallabout?
Withyourwalking,tryforaminimumof20minutestoanhourinthemorningonanempty
stomachifyoucanatleast3daysotherthanwhenyouarewithme.Intervalworkismost
effectiveandthiscanmeanwalkinghillseverysooften,tojoggingintermittently,togoingthe
samepacefortheentiretimeoneday,thenpowerwalkingthenext.Justmixitupandkeepit
funanddifferent.Sinceeveningsaresohotandcanbestressful,watchdoingtoomuchthen.
73

**chooseyourmealsonlyfromthechoiceslistedbelowandprepareasclosetothenatural
stateaspossible.Mrs.Dashseasoningsareasaltfreegreatwaytoflavorfoodsaswellaswhite
wineandoliveoil.Starttoday.

1500calorielowcarbohydratemealplan
Protein4servingsdaily
dairy2servings
fruits1serving
vegetables4servings
fats1serving
carbs1serving
snacks2servingsofanyofthefollowing(pureproteinbar,1pureproteinshake,or12oz.1%
cottagecheese,or4oz.soynuts)
condiments1serving(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreast

6eggwhites

3ozfishandshellfish

3ozdelihamslices(fatfree)
74

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1soyburger
5soycheeseslices
3oztofu
3oztuna
2slicesturkeybacon
1veggieburger
1veggie
Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita

75

1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles
1cwheatberries

Dairyproducts:(**Ifyouhavewineatnight,have4oz.onlyandhave1dairyproductonlytooffset
calories)
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
76

1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
bokchoy
broccoli
cabbage

77

carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

78

Femaledietplan#2

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

Drink1gallonwatereverydayandwatchaddingtablesalttoyourmeals.Alsogoeasyon
marinades(i.e.mooressauce,dales,etc.).Yourcarbintakeisgoingtoberestrictedsoifyou
needtoaddacupofblackcoffeeinmidafternoontooffsetthetirednessyoumaydoso.Trust
me,youwillliketheresultandisntthatwhatthisisallabout?
Withyourwalking,tryfora15minutemileinsteadofthe18andtrytowalkanothermileinthe
afternoon.Donttaketheweekendsoffduringthistimeeither.Letsgofora45minutewalk
onSaturdaymorningonanemptystomach.thegymisopenifitisrainingrememberthisis
onlyforafewweekends.
**chooseyourmealsonlyfromthechoiceslistedbelowandprepareasclosetothenatural
stateaspossible.Mrs.Dashseasoningsareasaltfreegreatwaytoflavorfoodsaswellaswhite
wineandoliveoil.Starttoday.Illmeetyouhalfway!!

79

1600calorielowcarbohydratemealplan
Protein5servingsdaily
dairy2serving
fruits1serving
vegetables2servings
fats1serving
carbs1serving
snacks1servingofanyofthefollowing(pureproteinbar,1pureproteinshake,or12oz.1%
cottagecheese,or4oz.soynuts)
condiments1servings(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreast

6eggwhites

3ozfishandshellfish

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1soyburger
5soycheeseslices
80

3oztofu
3oztuna
2slicesturkeybacon
1veggieburger
1veggiedog

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans

81

1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles
1cwheatberries

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice

82

6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
bokchoy
broccoli
cabbage
carrots
cauliflower
celery

83

collardgreens
cucumber
eggplant
lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

84

Femalediet#3

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

Forthenext4weeksIwantyoutobedeterminedlikeneverbefore.Itsonly28days..atthe
endofthisperiod,wewillremeasureandifyoufollowedthisexactly,youshouldhavemade
someverynoticeablechanges!!FollowthistoaT,noexceptionsorsubstitutions.Letssee
what110%totaleffortlookslike.
Drink1/2gallonwater(minimum)everydayandwatchaddingtablesalttoyourmeals.Alsogo
easyonmarinades(i.e.mooressauce,dales,etc.).Yourcarbintakeisgoingtoberestrictedso
ifyouneedtoaddacupofblackcoffeeinmidafternoontooffsetthetirednessyoumaydoso.
Trustme,youwillliketheresultandisntthatwhatthisisallabout?
Withyourwalking,tryforaminimumof20minutestoanhourinthemorningonanempty
stomachifyoucanatleast3daysotherthanwhenyouarewithme.Intervalworkismost
effectiveandthiscanmeanwalkinghillseverysooften,tojoggingintermittently,togoingthe

85

samepacefortheentiretimeoneday,thenpowerwalkingthenext.Justmixitupandkeepit
funanddifferent.Sinceeveningsaresohotandcanbestressful,watchdoingtoomuchthen.
**chooseyourmealsonlyfromthechoiceslistedbelowandprepareasclosetothenatural
stateaspossible.Mrs.Dashseasoningsareasaltfreegreatwaytoflavorfoodsaswellaswhite
wineandoliveoil.Starttoday.
1500calorielowcarbohydratemealplan
Protein4servingsdaily
dairy2servings
fruits1serving
vegetables4servings
fats1serving
carbs1serving
snacks2servingsofanyofthefollowing(pureproteinbar,1pureproteinshake,or12oz.1%
cottagecheese,or4oz.soynuts)
condiments1serving(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreast

6eggwhites
86

3ozfishandshellfish

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1soyburger
5soycheeseslices
3oztofu
3oztuna
2slicesturkeybacon
1veggieburger
1veggiedog
Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes

87

1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles
1cwheatberries

Dairyproducts:(**Ifyouhavewineatnight,have4oz.onlyandhave1dairyproductonlytooffset
calories)
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
88

1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
bokchoy

89

broccoli
cabbage
carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

90

NUTRITION GUIDELINES FOR A FEMALE:

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

~ANYTIME YOU CAN PREPARE YOUR MEALS AND MEASURE OUT YOUR FOOD, YOU ARE GOING
TO BE ABLE TO BE MORE PRECISE WITH YOUR CALORIE COUNT. THIS EATING REGIMEN WILL
VARY BETWEEN 1650-1900 CALORIES PER DAY DEPENDING ON WHERE AND WHAT YOU CHOOSE.
THE BIGGEST THING IS THAT YOU GET ON A ROUTINE AND DO NOT SKIP BREAKFAST. OUR
GOAL IS TO GET TO WHERE YOU PREPARE THE MAJORITY OF YOUR MEALS AT HOME TO GET
BETTER SOURCES OF EACH FOOD GROUP! REMEMBER, HEALTHY WEIGHT LOSS IS 1-2# PER
WEEK AND THE SLOWER IT COMES OFF, THE MORE LIKELY IT IS TO STAY OFF!
WEIGHT LOSS AND PROPER NUTRITION ARE NOT ABOUT DEPRIVATION, THEY ARE ABOUT
CLEANING UP OLD AND UNHEALTHY HABITS THAT DEPRIVE YOU OF BEING IN THE BEST
SHAPE YOU CAN POSSIBLY BE IN.

-WATER INTAKE It is imperative that you keep your water intake to at least of your daily
fluid intake for various reasons (kidney function, helps with skin problems, helps keep the

91

metabolism running efficiently, and provides a feeling of fullness between meals). A good rule
of thumb for water intake is -1 gallon per day.
-Try to eat a clean source of protein at least every 2 -3 hours to keep the metabolism burning
calories more efficiently. It takes the digestive system longer to breakdown protein; therefore,
giving a sense of fullness longer than with a carbohydrate source.
-Whenever possible, it is always better to prepare your own meals to allow for not overeating.
Although a lot of restaurants are offering healthier alternatives now, they are still adding in a lot
of sodium and other not so healthy additives for flavor. If you must eat on the go, try to watch
portion size and avoid a lot of sugary, fat laden foods when you can!
-It is very important to not skip breakfast! A good protein source is imperative because protein
promotes brain function and gets the digestive system burning calories to process the food. The
sooner you eat when you get up, the sooner the metabolism gets working!! So, dont wait!
**The following is only a guideline for healthier eating. You may vary from this one to two
times per week, but it is not recommended to do so more than that. When you do get off the
plan, only do so for one meal, then get back on track the remainder of the day, and try to only do
this 1 to 2 days per week.
**Remember to be realistic about your goals. It takes at least 7 days to burn 1# of bodyfat if you
burn a deficit of 3500 calories over and above the total you take in. That is approximately 500
calories per day more than you take in. With these key factors in mind.Prayer and discipline
are the keys to your success!! God Bless!

Meal #1: (At home) - whole grain bagel

1 tbs.- reduced fat peanut butter
1- 8 oz. glass 1% milk
*OR*
3-egg whites(1 yolk) prepared scrambled, pan fried with Pam, or boiled)
1 serving of any of the following 1 slice whole wheat toast, c(cooked) oatmeal or grits, 1whole grain waffle
8oz. 100 fruit juice(oj or apple juice, or 1 medium fruit of choice)
*OR*
-On the Go92

Bars Khashi Go Lean bars are a good alternative to drive-thru food. You can get these at Walmart, Publix, K-mart, and Target. They have a good ratio of fat, protein, and carbohydrates. If
you choose to grab one of these, have an 8oz. glass of skim milk along with it to get more
calcium and protein without adding fat.
Ready-to drink shakes- these are also a good alternative to not eating at all! Ensure has a few
good flavors of shakes that provide good protein and carbohydrates, also, Slim Fast is very high
in nutrient content and low in sugar. I do not recommend these over solid food, but they are
much better than not eating at all!
**2 -3 hours later have snack #1**

Snack #1:
6 oz- fat free yogurt
20-oz water
*OR*
cup almonds
1- serving string cheese
20-oz water

**2 -3 hours later have Meal #2**

Meal #2:
-4 oz.-boneless, skinless chicken breast, salmon, tilapia, or lean ground turkey
-1/2 c.- green beans, cabbage, turnip greens, collards, mixed vegetables or small green salad(1/4
c. lite dressing)
-250 gram-baked potato, or sweet potato(lite spray butter and splenda if desired) or
c.(measured cooked) brown rice or wheat pasta
-water

*OR*
93

(if eating out)

1- grilled chicken sandwich (lettuce, tomato, lite mayo and mustard only)
1-small side salad with lite dressing of choice
1- diet coke or unsweet tea (if desired)
*or* grilled chicken salad (no cheese or creamy dressings)
**2 -3 hours later have Snack #2**

Snack #2:
-1/2c. fat free cottage cheese
-1/4 c. peaches
-water
*OR*
1- 3oz serving water packed tuna (the flavored tuna is fine)
(just be sure if you choose the flavored that you eat pack)
4- whole wheat crackers
20 oz- water

**2 -3 hours later, have Meal #3**

Meal #3:
Same as meal #2, except cut carbohydrate (i.e. pastas and potatoes) to 200 grams or 1/4 c.
serving.
**Should you get hungry close to bedtime, try any of the following; but try to get this no closer
than 1 -2 hours to bed time:
94

Choice #1- 1 apple with 1 tbsp. reduce fat peanut butter

-water
Choice #2 fat free snack size popcorn
-water
Choice #3- protein shake made with the following:
1-scoop fat free frozen yogurt
1-tsp-reduced fat peanut butter
8 oz- 1% milk
1-packet splenda
ice as desired and blend together

NUTRITION GUIDELINES FOR FEMALE #5:

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

-WATER INTAKE It is imperative that you keep your water intake to at least of your daily
fluid intake for various reasons (kidney function, helps with skin problems, helps keep the
metabolism running efficiently, and provides a feeling of fullness between meals). A good rule
of thumb for water intake is -1 gallon per day.

-Try to eat a clean source of protein at least every 2 -3 hours to keep the metabolism burning
calories more efficiently. It takes the digestive system longer to breakdown protein; therefore,
giving a sense of fullness longer than with a carbohydrate source.
95

-Whenever possible, it is always better to prepare your own meals to allow for not overeating.
Although a lot of restaurants are offering healthier alternatives now, they are still adding in a lot
of sodium and other not so healthy additives for flavor. If you must eat on the go, try to watch
portion size and avoid a lot of sugary, fat laden foods when you can!

-It is very important to not skip breakfast! A good protein source is imperative because protein
promotes brain function and gets the digestive system burning calories to process the food. The
sooner you eat when you get up, the sooner the metabolism gets working!! So, dont wait!

**The following is only a guideline for healthier eating. You may vary from this one to two
times per week, but it is not recommended to do so more than that. When you do get off the
plan, only do so for one meal, then get back on track the remainder of the day, and try to only do
this 1 to 2 days per week.
**Remember to be realistic about your goals. It takes at least 7 days to burn 1# of bodyfat if you
burn a deficit of 3500 calories over and above the total you take in. That is approximately 500
calories per day more than you take in. With these key factors in mind.Prayer and discipline
are the keys to your success!! God Bless!

Meal #1: (At home) - whole grain bagel

1 tbs.- reduced fat peanut butter
1- 8 oz. glass 1% milk
*OR*
3-egg whites(1 yolk) prepared scrambled, pan fried with Pam, or boiled)
1 serving of any of the following 1 slice whole wheat toast, c(cooked) oatmeal or grits, 1whole grain waffle
8oz. 100 fruit juice(oj or apple juice, or 1 medium fruit of choice)

*OR*
-On the Go96

Bars Khashi Go Lean bars are a good alternative to drive-thru food. You can get these at Walmart, Publix, K-mart, and Target. They have a good ratio of fat, protein, and carbohydrates. If
you choose to grab one of these, have an 8oz. glass of skim milk along with it to get more
calcium and protein without adding fat.
Ready-to drink shakes- these are also a good alternative to not eating at all! Ensure has a few
good flavors of shakes that provide good protein and carbohydrates, also, Slim Fast is very high
in nutrient content and low in sugar. I do not recommend these over solid food, but they are
much better than not eating at all!
**2 -3 hours later have snack #1**

Snack #1:
6 oz- fat free yogurt
20-oz water
*OR*
cup almonds
1- serving string cheese
20-oz water
**2 -3 hours later have Meal #2**

Meal #2:
-4 oz.-boneless, skinless chicken breast, salmon, tilapia, or ultra lean ground chuck
-1/2 c.- green beans, cabbage, turnip greens, collards, mixed vegetables or small green salad(1/4
c. lite dressing)
-250 gram-baked potato, or sweet potato(lite spray butter and splenda if desired) or
c.(measured cooked) brown rice or wheat pasta
-water
*OR*
(if eating out)
97

1- grilled chicken sandwich (lettuce, tomato, lite mayo and mustard only)
1-small side salad with lite dressing of choice
1- diet coke or unsweet tea (if desired)

**2 -3 hours later have Snack #2**

Snack #2:
-1/2c. fat free cottage cheese
-1/4 c. peaches
-water
*OR*
1- 3oz serving water packed tuna (the flavored tuna is fine)
(just be sure if you choose the flavored that you eat pack)
4- whole wheat crackers
20 oz- water

**2 -3 hours later, have Meal #3**

Meal #3:
Same as meal #2, except cut carbohydrate (i.e. pastas and potatoes) to 200 grams or 1/4 c.
serving.
**Should you get hungry close to bedtime, try any of the following; but try to get this no closer
than 1 -2 hours to bed time:
Choice #1- 1 apple with 1 tbsp. reduce fat peanut butter
-water
Choice #2 fat free snack size popcorn
-water
98

Choice #3- protein shake made with the following:

1-scoop fat free frozen yogurt
1-tsp-reduced fat peanut butter
8 oz- 1% milk
1-packet splenda
ice as desired and blend together
~ANYTIME YOU CAN PREPARE YOUR MEALS AND MEASURE OUT YOUR FOOD, YOU ARE GOING
TO BE ABLE TO BE MORE PRECISE WITH YOUR CALORIE COUNT. THIS EATING REGIMEN WILL
VARY BETWEEN 1650-1900 CALORIES PER DAY DEPENDING ON WHERE AND WHAT YOU CHOOSE.
THE BIGGEST THING IS THAT YOU GET ON A ROUTINE AND DO NOT SKIP BREAKFAST. OUR
GOAL IS TO GET TO WHERE YOU PREPARE THE MAJORITY OF YOUR MEALS AT HOME TO GET
BETTER SOURCES OF EACH FOOD GROUP! REMEMBER, HEALTHY WEIGHT LOSS IS 1-2# PER
WEEK AND THE SLOWER IT COMES OFF, THE MORE LIKELY IT IS TO STAY OFF!
WEIGHT LOSS AND PROPER NUTRITION ARE NOT ABOUT DEPRIVATION, THEY ARE ABOUT
CLEANING UP OLD AND UNHEALTHY HABITS THAT DEPRIVE YOU OF BEING IN THE BEST
SHAPE YOU CAN POSSIBLY BE IN.
**Please let me know if you have any questions and dont hesitate to call me if you do.
~God Bless,
Kristi Cook, MPT

99

NUTRITION GUIDELINES FOR FEMALE #6

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

-WATER INTAKE It is imperative that you keep your water intake to at least of your daily
fluid intake for various reasons (kidney function, helps with skin problems, helps keep the
metabolism running efficiently, and provides a feeling of fullness between meals). A good rule
of thumb for water intake is -1 gallon per day. For women who tend to hold a lot of water, this
can help to flush out the excess of retention from sodium.

100

-Try to eat a clean source of protein at least every 2 -3 hours to keep the metabolism burning
calories more efficiently. It takes the digestive system longer to breakdown protein; therefore,
giving a sense of fullness longer than with a carbohydrate source.

-Whenever possible, it is always better to prepare your own meals to allow for not overeating.
Although a lot of restaurants are offering healthier alternatives now, they are still adding in a lot
of sodium and other not so healthy additives for flavor. If you must eat on the go, try to watch
portion size and avoid a lot of sugary, fat laden foods when you can!

-It is very important to not skip breakfast! A good protein source is imperative because protein
promotes brain function and gets the digestive system burning calories to process the food. The
sooner you eat when you get up, the sooner the metabolism gets working!! So, dont wait!

SUPPLEMENTATION:
Supplementation is not always necessary if you are eating all your meals from good sources.
The problem with this is that most people dont have the time anymore to get all their meals in,
so, therefore; I recommend a good quality multivitamin fortified with calcium to aid in proper
nutrient intake.
-Multivitamins I recommend are: centrum/ for active adults, one a day for women (walmarts
brand is very good)
-Protein Powders(Whey is the best used by the body) There are so many protein powders on
the market now that you can get confused easily as to what is best. The easiest thing to look for
is a taste you will enjoy, a whey powder, no more than 5-10 grams of carbohydrates per serving,
and of course cost efficiency!
Some of the better brands are:
-Dymatize whey - strawberry, chocolate, vanilla (GNC)
-American Whey (we order this brand )chocolate, vanilla, wild berry
-Optimum Nutrition chocolate, vanilla, strawberry
- Isopure (more expensive) chocolate, vanilla, strawberry
**each of the above companies have new flavors that come out all the time, GNC can help you
find what flavors are available**
101

-Fat burners these are not essential and you must be free of any preexisting health conditions
(i.e. heart disease, high blood pressure, nervous disorders, asthma, sleep disorders) however; they
can aid in suppressing appetite and give a little energy boost. Some of the better brands should
you choose to supplement with one are:
-xenadrine nrg this is an 8 hour time release that usually does not cause nervousness or sleep
interference. (find at GNC)
-Release- is a new brand on the market that has a great line of dieting aids for energy and
appetite suppression.
** Just remember, there is no substitute for discipline, so these pills are not a cure, only a
supplement to good, hard work!
Meal #1: (At home) 1c- whole grain cereal(cheerios, wheat chex, special K, whole grain
cheerios)
1c-skim milk
1-medium apple or banana
*OR*
3-egg whites(1 yolk) (prepared scrambled, pan fried with Pam, or boiled)
1 serving of any of the following 2 slices whole wheat toast, c(cooked) oatmeal or grits, 1whole grain waffle
8oz. 100 fruit juice(oj or apple juice, or 1 medium fruit of choice)

*OR*
-On the GoBars Khashi Go Lean bars are a good alternative to drive-thru food. You can get these at Walmart, Publix, K-mart, and Target. They have a good ratio of fat, protein, and carbohydrates. If
you choose to grab one of these, have an 8oz. glass of skim milk along with it to get more
calcium and protein without adding fat.
Ready-to drink shakes- these are also a good alternative to not eating at all! Ensure has a few
good flavors of shakes that provide good protein and carbohydrates, also, Slim Fast is very high

102

in nutrient content and low in sugar. I do not recommend these over solid food, but they are
much better than not eating at all!
McDonalds-This is gonna be your safest quick choice. The best alternatives here are the fruit
and yogurt parfait with no granola, or the egg mcmuffin. All other choices have too high of a
ratio of fats to protein.
*If you are near a GNC at lunch(they open at either 9am or 10), the smoothie bar is a good
alternative to a burger and fries, or the prepackaged foods at the grocery store. A regular size
smoothie made with a low-carb, high protein whey is a great supplement to your training.

**2 -3 hours later have snack #1**

Snack #1:
1-protein bar of choice (power bar, clif bar, special k protein bar, etc. these are some of the more
tasty ones)
20-oz. water

*OR*
-1/2 sandwich made as follows:
1 slice whole wheat bread
1 tsp. nonfat mayo/mustard
3 oz.-98% fat free ham or turkey
c-pretzels
water
**2 -3 hours later have Meal #2**

Meal #2:
**If you have time to prepare your own meals, the following guidelines apply:

103

-4 oz.-boneless, skinless chicken breast, salmon, tilapia, or ultra lean ground chuck
-1 c.- green beans, asparagus, cabbage, or small green salad(1/4 c. lite dressing)
-250 gram-baked potato, or sweet potato(lite spray butter and splenda if desired) or
c.(measured cooked) brown rice or wheat pasta
-water

**2 -3 hours later have Snack #2**

Snack #2:
-1/2 wheat bagel
-1 Tbs. lite cream cheese
-1/4 cup almonds or mixed nuts
- 20 oz.water

*OR*
1-medium apple or nectarine
3 oz.-string cheese (good source of calcium and protein)
-water

**2 -3 hours later, have Meal #3**

Meal #3:
Same as meal #2, except cut carbohydrate (i.e. pastas and potatoes) to 150 grams or c. serving.
***If you get hungry close to bed time and must have another snack, go for a healthy protein
filled shake made with the following:
-1-tsp.reduced fat peanut butter
c-nonfat frozen yogurt
104

1-packet splenda(if desired)

8 oz.-skim milk
1 - scoop protein powder
**add ice for desired thickness

***MEXICAN FOOD THE HEALTHIEST CHOICES AT MOST MEXICAN RESTAURANTS

ARE GOING TO BE THE FAJITAS (CHICKEN), AND DEPENDING ON THE RESTAURANT,
QUDOBA, JALAPENOS, AND ON THE BORDER IN BHAM HAS SOME LEANER MENU
ITEMS, SEARCH THOSE OUT WHEN AT ALL POSSIBLE AND FEEL BETTER ABOUT YOUR
INTAKE!!
***SUSHI- MOST ALL SUSHI IS LOW IN FAT AND CARBS AND HIGH IN PROTEIN.
HOWEVER, AVOID THE FRIED SELECTIONS AND AS MANY OF THE CREAMY SAUCES AS
POSSIBLE. KEEPING IN MIND THAT ALL FOODS IN MODERATION ARE OKJUST SOME
BETTER THAN OTHERS!
~THESE ARE SIMPLY WAYS TO CLEAN UP YOUR EATING TO SEE A DIFFERENCE IN
YOUR TRAINING SOONER AND TO SEE CHANGES IN YOUR ENERGY LEVEL SOONER.
WE ARE TRULY WHAT WE EATSO JUNK IN MEANS JUNK ON!!

~ANYTIME YOU CAN PREPARE YOUR MEALS AND MEASURE OUT YOUR FOOD,
YOU ARE GOING TO BE ABLE TO BE MORE PRECISE WITH YOUR CALORIE
COUNT. THIS EATING REGIMEN WILL VARY BETWEEN 1650-1950 CALORIES PER
DAY DEPENDING ON WHERE AND WHAT YOU CHOOSE. THE BIGGEST THING IS
THAT YOU GET ON A ROUTINE AND DO NOT SKIP BREAKFAST. OUR GOAL IS TO
GET TO WHERE YOU PREPARE THE MAJORITY OF YOUR MEALS AT HOME TO GET
BETTER SOURCES OF EACH FOOD GROUP! REMEMBER, HEALTHY WEIGHT LOSS
IS 1-2# PER WEEK AND THE SLOWER IT COMES OFF, THE MORE LIKELY IT IS TO
STAY OFF!
WEIGHT LOSS AND PROPER NUTRITION ARE NOT ABOUT DEPRIVATION, THEY
ARE ABOUT CLEANING UP OLD AND UNHEALTHY HABITS THAT DEPRIVE YOU
OF BEING IN THE BEST SHAPE YOU CAN POSSIBLY BE IN.

105

NUTRITION GUIDELINES FOR: FEMALE #7

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

-WATER INTAKE It is imperative that you keep your water intake to at least of your daily
fluid intake for various reasons (kidney function, helps with skin problems, helps keep the
metabolism running efficiently, and provides a feeling of fullness between meals). A good rule
of thumb for water intake is -1 gallon per day. For women who tend to hold a lot of water, this
can help to flush out the excess of retention from sodium.

106

-Try to eat a clean source of protein at least every 2 -3 hours to keep the metabolism burning
calories more efficiently. It takes the digestive system longer to breakdown protein; therefore,
giving a sense of fullness longer than with a carbohydrate source.
-Whenever possible, it is always better to prepare your own meals to allow for not overeating.
Although a lot of restaurants are offering healthier alternatives now, they are still adding in a lot
of sodium and other not so healthy additives for flavor. If you must eat on the go, try to watch
portion size and avoid a lot of sugary, fat laden foods when you can!
-It is very important to not skip breakfast! A good protein source is imperative because protein
promotes brain function and gets the digestive system burning calories to process the food. The
sooner you eat when you get up, the sooner the metabolism gets working!! So, dont wait!

SUPPLEMENTATION:
Supplementation is not always necessary if you are eating all your meals from good sources.
The problem with this is that most people dont have the time anymore to get all their meals in,
so, therefore; I recommend a good quality multivitamin fortified with calcium to aid in proper
nutrient intake.
-Multivitamins I recommend are: centrum/ for active adults, one a day for women (walmarts
brand is very good)
-Protein Powders(Whey is the best used by the body) There are so many protein powders on
the market now that you can get confused easily as to what is best. The easiest thing to look for
is a taste you will enjoy, a whey powder, no more than 5-10 grams of carbohydrates per serving,
and of course cost efficiency!
Some of the better brands are:
-Dymatize whey - strawberry, chocolate, vanilla (GNC)
-American Whey (we order this brand )chocolate, vanilla, wild berry
-Optimum Nutrition chocolate, vanilla, strawberry
- Isopure (more expensive) chocolate, vanilla, strawberry
**each of the above companies have new flavors that come out all the time, GNC can help you
find what flavors are available**
-Fat burners these are not essential and you must be free of any preexisting health conditions
(i.e. heart disease, high blood pressure, nervous disorders, asthma, sleep disorders) however; they
107

can aid in suppressing appetite and give a little energy boost. Some of the better brands should
you choose to supplement with one are:
-xenadrine nrg this is an 8 hour time release that usually does not cause nervousness or sleep
interference. (find at GNC)
-Release- is a new brand on the market that has a great line of dieting aids for energy and
appetite suppression.
** Just remember, there is no substitute for discipline, so these pills are not a cure, only a
supplement to good, hard work!

Meal #1: (At home) 1c- whole grain cereal(cheerios, wheat chex, special K, whole grain
cheerios)
1c-skim milk
1-medium apple or banana
*OR*
3-egg whites(1 yolk) (prepared scrambled, pan fried with Pam, or boiled)
1 serving of any of the following 2 slices whole wheat toast, c(cooked) grits, 1-whole grain
waffle, OR 1-whole wheat English muffin
8oz. 100 fruit juice(oj or apple juice, or 1 medium fruit of choice)
*OR*
-On the GoBars Khashi Go Lean bars are a good alternative to drive-thru food. You can get these at Walmart, Publix, K-mart, and Target. They have a good ratio of fat, protein, and carbohydrates. If
you choose to grab one of these, have an 8oz. glass of skim milk along with it to get more
calcium and protein without adding fat.
Ready-to drink shakes- these are also a good alternative to not eating at all! Ensure has a few
good flavors of shakes that provide good protein and carbohydrates, also, Slim Fast is very high
in nutrient content and low in sugar. I do not recommend these over solid food, but they are
much better than not eating at all!

108

McDonalds-This is gonna be your safest quick choice. The best alternatives here are the fruit
and yogurt parfait with no granola, or the egg mcmuffin. All other choices have too high of a
ratio of fats to protein.
*If you are near a GNC at lunch(they open at either 9am or 10), the smoothie bar is a good
alternative to a burger and fries, or the prepackaged foods at the grocery store. A regular size
smoothie made with a low-carb, high protein whey is a great supplement to your training.
**2 -3 hours later have snack #1**

Snack #1:
1-protein bar of choice (power bar, clif bar, special k protein bar, pure protein, etc. these are
some of the more tasty ones)
20-oz. water
*OR*
-1/2 sandwich made as follows:
1 slice whole wheat bread
1 tsp. nonfat mayo/mustard
3 oz.-98% fat free ham or turkey
c-pretzels
water
**2 -3 hours later have Meal #2**

Meal #2:
**If you have time to prepare your own meals, the following guidelines apply:
-4 oz.-boneless, skinless chicken breast, salmon, tilapia, or ultra lean ground chuck
-1 c.- green beans, asparagus, cabbage, or small green salad(1/4 c. lite dressing)
-250 gram-baked potato, or sweet potato(lite spray butter and splenda if desired) or
c.(measured cooked) brown rice or wheat pasta

109

-water

**2 -3 hours later have Snack #2**

Snack #2:
-1/2 wheat bagel
-1 Tbs. lite cream cheese
-1/4 cup almonds or mixed nuts
- 20 oz.water
*OR*
1-medium apple or nectarine
3 oz.-string cheese (good source of calcium and protein)
-water

**2 -3 hours later, have Meal #3**

Meal #3:
Same as meal #2, except cut carbohydrate (i.e. pastas and potatoes) to 150 grams or c. serving.

***If you get hungry close to bed time and must have another snack, go for a healthy protein
filled shake made with the following:

-1-tsp.reduced fat peanut butter

c-nonfat frozen yogurt
1-packet splenda(if desired)
8 oz.-skim milk

110

1 - scoop protein powder

**add ice for desired thickness

~ANYTIME YOU CAN PREPARE YOUR MEALS AND MEASURE OUT YOUR FOOD,
YOU ARE GOING TO BE ABLE TO BE MORE PRECISE WITH YOUR CALORIE
COUNT. THIS EATING REGIMEN WILL VARY BETWEEN 1650-1950 CALORIES PER
DAY DEPENDING ON WHERE AND WHAT YOU CHOOSE. THE BIGGEST THING IS
THAT YOU GET ON A ROUTINE AND DO NOT SKIP BREAKFAST. OUR GOAL IS TO
GET TO WHERE YOU PREPARE THE MAJORITY OF YOUR MEALS AT HOME TO GET
BETTER SOURCES OF EACH FOOD GROUP! REMEMBER, HEALTHY WEIGHT LOSS
IS 1-2# PER WEEK AND THE SLOWER IT COMES OFF, THE MORE LIKELY IT IS TO
STAY OFF!
WEIGHT LOSS AND PROPER NUTRITION ARE NOT ABOUT DEPRIVATION, THEY
ARE ABOUT CLEANING UP OLD AND UNHEALTHY HABITS THAT DEPRIVE YOU
OF BEING IN THE BEST SHAPE YOU CAN POSSIBLY BE IN.

Femalediet#8

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

111

1600calorielowcarbohydratemealplan
Protein3servingsdaily
dairy2servings
fruits1serving
vegetables2servings
fats1serving
carbs1serving
snacks2servingsofanyofthefollowing(pureproteinbar,1pureproteinshake,or12oz.1%
cottagecheese,or4oz.soynuts)
condiments1serving(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreast

6eggwhites

3ozfishandshellfish

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1soyburger
5soycheeseslices
112

3oztofu
3oztuna
2slicesturkeybacon
1veggieburger
1veggiedog

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans

113

1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles
1cwheatberries

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries

114

1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
bokchoy
broccoli
cabbage
carrots
cauliflower

115

celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

Femaledietplan#9

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

116

2400calorielowcarbohydrate/highproteinmealplan(Followexactlyoryouwontseethe
firstroundofresults!!)(Youmay*not*addanythingotherthanthechoiceslisted!!)
Protein7servingsdaily
dairy3servings
fruits1serving
vegetables4servings
fats1servings
carbs1serving
snacks1servingofanyofthefollowingbetweenmeal#1andMeal#2(pureproteinbar,1
nitrotechproteinshake,or12oz.1%cottagecheese,or4oz.soynuts,1ozalmonds,pecans
orcashews,3ozstringcheeseor2ozturkeyjerky)
condiments2servings(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreastorturkeybreast

6eggwhites

3ozfishandshellfish(shrimp,scallops,lobster)

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

3ozredmeat(ultraleanchuckorsirloin)
117

1soyburger
5soycheeseslices
3ozporktenderloin
3oztuna
2slicesturkeybacon
1veggieburger

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)**withnomorethan10gfatpermuffin**
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa

118

1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe

119

1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
broccoli
cabbage
carrots
cauliflower
celery

120

collardgreens
cucumber
eggplant
lettuce
marinarasauce(spaghettisauce)
mushrooms
peas
peppers
spinach
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

FemaleDietPlan

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1

121

vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

Ourgoalistokeepupthefrequencyofyourintakeandtomakesurethatthetimeyoutaketoeatis
worthyourwhile.Thinkintermsofeatingtosupportyourweighttrainingbyprovidingprolonged
energyandalsotoincreasethetimeofdigestionsothatyouareburningmorecaloriessimplybythe
typeoffoodsyoueat.Sinceyouhavearelativelyshorttermweightlossgoal,thereismorerestriction
onportionsizetoinsurethatyouaregettingtheamountyouneedandnotanymorethanyoucanburn
offeffectively.
Rememberthatwaterintake,preferablyplainbottledordistilledwater,isveryimportantinhelping
withweightloss,byhelpingtoshedoffexcessbodywaterandtogiveasenseoffullnesswhenyou
inevitablygethungryasyourbodyadjuststotherestrictedintake.Belowareyourfoodgroupchoices
andtheallottedamountsforeachselection.Itisofupmostimportancethatyouhavebreakfastdaily
thenideallyasnack,meal#2,snack#2,meal#3,andifyouareoutlateorgethungrylaterhaveathird
snack.Itallrevolvesaroundportionsize.Ipromiseyouifyoufollowtheamountsgiven,youwilllose
weightgivenyourexerciseregimen.
Proteins

Carbohydrates

Vegetables(cookedorraw)

4ozchickenbreast

(fistsize)bakedpotato

1cupbroccoli

4ozturkeybreast

(fistsize)sweetpotato

1cupasparagus

4ozleangroundturkey

1csquash

1ccarrots

4ozorangeroughy

csteamedbrownrice

1ccauliflower

4ozhaddock

1/2csteamedwildrice

1cgreenpeppers

4ozsalmon

ccookedpasta

1cmushrooms

4oztuna(steakorcan)

1/2ccookedoatmeal

1cspinach

4ozcrab

1/2credorblackbeans

1ctomatoes

4ozlobster

ccorn

1cbrusselsprouts

4oztopsirloin

cstrawberries

1ccabbage

4oztoproundsteak

1/2ccantaloupeormelon

1cpeas(blackeyed,purplehull)

4ozleangroundbeef

cappleor(fistsized)

1ccelery

4ozbuffalo

1/2corange(orfistsized)

1czucchini

122

5eggwhites(noyolks)

1cfatfreeyogurt

1clowfatcottagecheese

2sliceswholewheatbread

1ccucumber

1conion

MEALDESIGN*Formeal#1and#2chooseonefoodchoicefromeachgroup.Forsnack#1and#2choose
aproteinandeitheracarboravegetable.Formeal#3chooseonlyaproteinandavegetable(nocarb)
andforSnack#3,ifyouhavethisone,chooseanotherproteinandvegetable.
**Substitutes:Maysubanyfruitfor6oz100%fruitjuiceasapplejuiceororangejuiceonly.
MayaddanyMrs.Dashseasoningstofoodswithoutaddingsodiumtogiveaddedflavor.Trytoavoid
alotofsaucesandmarinadesandinsteaduseflavoredcookingspraysandfruitjuices(lemon,lime,
orange)togivemoistureandtaste.
Maysuba810oz.proteinshakeforasnackormealreplacementifyoucannotprepareyourfood.
Thebetterchoicesarenitrotech(anyflavor),purepro(anyflavor),andevenaslimfastisok.

Theonlywayaprogramworksisifyouworktheprogram!!
Ifyoucheat,youaretheonebeingcheated.

Remembertomeasureandweighoutallyourfoodorthereisnowaytoknowwhatyourtrueintake
is.Estimatedcaloricintakeasplannedinthemealdesignisbetween15001600daily,varying
dependingonthefoodsyouchoose.

Phase1ofFEMALEdietplan

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
123

vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.
**Wearegoingtodothisprogramin3phaseseachlasting4weeks.Phase1startsnowandassuming
youfollowittoaTwewillbeginthenextphase4weeksfromnow.Phase1willbethetoughest
becausewearecuttingbackoncarbohydratessignificantly.NoWhining!!!IFyoudoitproperlyitis
tremendouswhatyouwillsee.Drink1gallonofwatereveryday!!!Evenweekends!!1energydrinkper
dayisallthatisallowed.

1600calorielowcarbohydratemealplan
Protein3servingsdaily
dairy2servings
fruits1serving
vegetables2servings
fats1serving
carbs1serving
snacks2servingsofanyofthefollowing(pureproteinbar,1pureproteinshake,or12oz.1%
cottagecheese,or4oz.soynuts)
condiments1serving(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreast

6eggwhites

124

3ozfishandshellfish

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1soyburger
5soycheeseslices
3oztofu
3oztuna
2slicesturkeybacon
1veggieburger
1veggiedog

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal

125

3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles
1cwheatberries

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)
Fruits:
1mediumapple

126

1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
bokchoy

127

broccoli
cabbage
carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

Phase2ofFEMALEdietplan

128

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving

allowed and thats what your allowed for the rest of the day.
2400calorielowcarbohydrate/highproteinmealplan(Followexactlyoryouwontseethe
firstroundofresults!!)(Youmay*not*addanythingotherthanthechoiceslisted!!)

Protein7servingsdaily
dairy3servings
fruits1serving
vegetables4servings
fats1servings
carbs1serving

snacks1servingofanyofthefollowingbetweenmeal#1andMeal#2(pureproteinbar,1
nitrotechproteinshake,or12oz.1%cottagecheese,or4oz.soynuts,1ozalmonds,pecans
orcashews,3ozstringcheeseor2ozturkeyjerky)

condiments2servings(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

129

4ozolives

Proteins:3ozbonelessskinlesschickenbreastorturkeybreast

6eggwhites

3ozfishandshellfish(shrimp,scallops,lobster)

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

3ozredmeat(ultraleanchuckorsirloin)

1soyburger
5soycheeseslices
3ozporktenderloin
3oztuna
2slicesturkeybacon
1veggieburger

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)**withnomorethan10gfatpermuffin**
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)

130

2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk

131

8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:

132

**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
broccoli
cabbage
carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce(spaghettisauce)
mushrooms
peas
peppers
spinach
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

133

Female1800caloriemoderatecarbohydratemealplanPhase#3

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

Protein3servingsdaily
dairy1servings
fruits2servings
vegetables2servings
fats1serving
carbs3servings
snacks2servingsofanyofthefollowing(pureproteinbar,1pureproteinshake,or12oz.1%
cottagecheese,or4oz.soynuts)
condiments2servings(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreast

6eggwhites

3ozfishandshellfish
134

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1soyburger
5soycheeseslices
3oztofu
3oztuna
2slicesturkeybacon
1veggieburger
1veggiedog

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes

135

1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles
1cwheatberries

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple

136

1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
bokchoy

137

broccoli
cabbage
carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

138


NutritionalguidelinesFemale

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

Forthenext4weeksIwantyoutobedeterminedlikeneverbefore.Itsonly28days..atthe
endofthisperiod,wewillremeasureandifyoufollowedthisexactly,youshouldhavemade
someverynoticeablechanges!!FollowthistoaT,noexceptionsorsubstitutions.Letssee
what110%totaleffortlookslike.
Drink1/2gallonwater(minimum)everydayandwatchaddingtablesalttoyourmeals.Alsogo
easyonmarinades(i.e.mooressauce,dales,etc.).Yourcarbintakeisgoingtoberestrictedso
ifyouneedtoaddacupofblackcoffeeinmidafternoontooffsetthetirednessyoumaydoso.
Trustme,youwillliketheresultandisntthatwhatthisisallabout?
Withyourwalking,tryforaminimumof20minutestoanhourinthemorningonanempty
stomachifyoucanatleast3daysotherthanwhenyouarewithme.Intervalworkismost
effectiveandthiscanmeanwalkinghillseverysooften,tojoggingintermittently,togoingthe
samepacefortheentiretimeoneday,thenpowerwalkingthenext.Justmixitupandkeepit
funanddifferent.Sinceeveningsaresohotandcanbestressful,watchdoingtoomuchthen.
**chooseyourmealsonlyfromthechoiceslistedbelowandprepareasclosetothenatural
stateaspossible.Mrs.Dashseasoningsareasaltfreegreatwaytoflavorfoodsaswellaswhite
wineandoliveoil.Starttoday.Illmeetyouhalfway!!

1500calorielowcarbohydratemealplan
Protein4servingsdaily
dairy2servings
fruits1serving
vegetables4servings
139

fats1serving
carbs1serving
snacks2servingsofanyofthefollowing(pureproteinbar,1pureproteinshake,or12oz.1%
cottagecheese,or4oz.soynuts)
condiments1serving(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreast

6eggwhites

3ozfishandshellfish

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1soyburger
5soycheeseslices
3oztofu
3oztuna
2slicesturkeybacon
1veggieburger

140

1veggiedog

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles

141

1cwheatberries

Dairyproducts:(**Ifyouhavewineatnight,have4oz.onlyandhave1dairyproductonlytooffset
calories)
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
142

1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
bokchoy
broccoli
cabbage
carrots
cauliflower
celery
collardgreens
cucumber
eggplant

143

lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

Male:2400calorielowcarbohydrate/highproteinmealplan(Followexactlyoryouwontsee
thefirstroundofresults!!)(Youmay*not*addanythingotherthanthechoiceslisted!!)

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

144

Protein7servingsdaily
dairy3servings
fruits1serving
vegetables4servings
fats1servings
carbs1serving
snacks1servingofanyofthefollowingbetweenmeal#1andMeal#2(pureproteinbar,1
nitrotechproteinshake,or12oz.1%cottagecheese,or4oz.soynuts,1ozalmonds,pecans
orcashews,3ozstringcheeseor2ozturkeyjerky)
condiments2servings(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

Proteins:3ozbonelessskinlesschickenbreastorturkeybreast

6eggwhites

3ozfishandshellfish(shrimp,scallops,lobster)

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

3ozredmeat(ultraleanchuckorsirloin)

1soyburger

145

5soycheeseslices
3ozporktenderloin
3oztuna
2slicesturkeybacon
1veggieburger

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)**withnomorethan10gfatpermuffin**
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans

146

1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe

147

1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
broccoli
cabbage
carrots
cauliflower
celery

148

collardgreens
cucumber
eggplant
lettuce
marinarasauce(spaghettisauce)
mushrooms
peas
peppers
spinach
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

3Phasediet

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.
149

DietforMale
~Eachphaseisbasedona4week/1monthtimeframetoallowforthebodytoadjustandstart
burningstoredfat,thentoaddmoreprotein,thenfinallytodevelophealthyeatinghabitsfor
life.Phase1islowercarbandhigherprotein,phase2ismoreofanenergyboosterandphase3
isanendurancemaximizer.
Remember,itisvitallyimportantthatyoukeepyourwaterintaketominimum64oz1gallon
perdaytostayhydratedandtohelpridthebodyofstoredwaterretention.Itgenerallytakes
21daystomakeahabitandtheonlywaytolosebadhabitsistostartnewones!!So,letsget
thisshowontheroadandgetyoutothehealthiestbodyweightpossible.
Eachdayinmonth#1youmaychooseanyofthefollowingservingssizes(youmustweighyour
foodtoensurethecorrectcalorieintake)initialcaloriegoalis24002450perday.Asyouadjust
andstoplosing,wewilldecreaseasnecessary.

Phase#1:
Protein7servingsdaily
dairy3servings
fruits1serving
vegetables4servings
fats1serving
carbs1serving
snacks1servingofeachofany3ofthefollowing(pureproteinbar,1pureproteinshake,or
12oz.1%cottagecheese,or4oz.soynuts)
condiments2servings(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades
Phase#2(month#2):

protein6servings
dairy2servings

150

fruits1serving
vegetables3servings
fats1serving
carbs3servings
snacks(sameasmonth#1)
condiments1serving

Phase#3(month#3andthereafter):

protein3servings
dairy1serving
fruits3servings
vegetables3servings
fats1serving
carbs4servings
snacks(sameasmonth1&2)
condiments3serving

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

151

Proteins:3ozbonelessskinlesschickenbreast

6eggwhites

3ozfishandshellfish

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

1soyburger
5soycheeseslices
3oztofu
3oztuna
(ProteinContinued)
2slicesturkeybacon
1veggieburger
1veggiedog

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins

152

1chummus
1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles
1cwheatberries

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk

153

8oznonfatculturedyogurt(plain)

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:

154

**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**
asparagus
beets
bokchoy
broccoli
cabbage
carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce
mushrooms
peas
peppers
spinach
sprouts
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

155

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

Snacks:
1pureproteinbar(anyflavor)
1ozlowfatcheese
8ozcottagecheese
1ozdriedfruit
8ozfruitsorbet
12miniricecakes(anyflavor)
(snackscontinued):
4oznonfatfrozenyogurt
1tbspreducedfatpeanutbutterwith1cupcelerysticks
2ozsoynuts
1ozstringcheese
1ozturkeyjerky
8oznonfatplainyogurt

NUTRITION GUIDELINES FOR MALE:

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
156

vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

~ANYTIME YOU CAN PREPARE YOUR MEALS AND MEASURE OUT YOUR FOOD,
YOU ARE GOING TO BE ABLE TO BE MORE PRECISE WITH YOUR CALORIE COUNT.
THIS EATING REGIMEN WILL VARY BETWEEN 2000-2500 CALORIES PER DAY
DEPENDING ON WHERE AND WHAT YOU CHOOSE. THE BIGGEST THING IS THAT
YOU GET ON A ROUTINE AND DO NOT SKIP BREAKFAST. OUR GOAL IS TO GET TO
WHERE YOU PREPARE THE MAJORITY OF YOUR MEALS AT HOME TO GET BETTER
SOURCES OF EACH FOOD GROUP! REMEMBER, HEALTHY WEIGHT LOSS IS 1-2#
PER WEEK AND THE SLOWER IT COMES OFF, THE MORE LIKELY IT IS TO STAY
OFF!
WEIGHT LOSS AND PROPER NUTRITION ARE NOT ABOUT DEPRIVATION, THEY
ARE ABOUT CLEANING UP OLD AND UNHEALTHY HABITS THAT DEPRIVE YOU
OF BEING IN THE BEST SHAPE YOU CAN POSSIBLY BE IN.
-WATER INTAKE It is imperative that you keep your water intake to at least of your daily
fluid intake for various reasons (kidney function, helps with skin problems, helps keep the
metabolism running efficiently, and provides a feeling of fullness between meals). A good rule
of thumb for water intake is -1 gallon per day.
-Try to eat a clean source of protein at least every 2 -3 hours to keep the metabolism burning
calories more efficiently. It takes the digestive system longer to breakdown protein; therefore,
giving a sense of fullness longer than with a carbohydrate source.
-Whenever possible, it is always better to prepare your own meals to allow for not overeating.
Although a lot of restaurants are offering healthier alternatives now, they are still adding in a lot
of sodium and other not so healthy additives for flavor. If you must eat on the go, try to watch
portion size and avoid a lot of sugary, fat laden foods when you can!
-It is very important to not skip breakfast! A good protein source is imperative because protein
promotes brain function and gets the digestive system burning calories to process the food. The
sooner you eat when you get up, the sooner the metabolism gets working!! So, dont wait!
**The following is only a guideline for healthier eating. You may vary from this one to two
times per week, but it is not recommended to do so more than that. When you do get off the
plan, only do so for one meal, then get back on track the remainder of the day, and try to only do
this 1 to 2 days per week.
**Remember to be realistic about your goals. It takes at least 7 days to burn 1# of bodyfat if you
burn a deficit of 3500 calories over and above the total you take in. That is approximately 500
157

calories per day more than you take in. With these key factors in mind.Prayer and discipline
are the keys to your success!! God Bless!

Meal #1: (At home) 1c- whole grain cereal(cheerios, wheat chex, special K, whole grain
cheerios)
1c-skim milk
1-medium apple or banana
*OR*
5-egg whites(1 yolk) prepared scrambled, pan fried with Pam, or boiled)
1 serving of any of the following 2 slices whole wheat toast, c(cooked) oatmeal or grits, 2whole grain waffles
8oz. 100 fruit juice(oj or apple juice, or 1 medium fruit of choice)
**1-2 cups of black coffee is good for the metabolism if you would like to add this, so long as
you leave off the heavy creamers and sugar.**
*OR*
-On the GoBars Khashi Go Lean bars are a good alternative to drive-thru food. You can get these at Walmart, Publix, K-mart, and Target. They have a good ratio of fat, protein, and carbohydrates. If
you choose to grab one of these, have an 8oz. glass of skim milk along with it to get more
calcium and protein without adding fat.
Ready-to drink shakes- these are also a good alternative to not eating at all! Ensure has a few
good flavors of shakes that provide good protein and carbohydrates, also, Slim Fast is very high
in nutrient content and low in sugar. I do not recommend these over solid food, but they are
much better than not eating at all!
**2 -3 hours later have snack #1**

Snack #1:
1-medium-banana
1-tbs. reduced fat peanut butter
158

8 oz.-fat free milk

**OR**
1 sandwich made with:
2-slices whole wheat bread
1-slice fat free or low fat cheese
3oz-lean sandwich meat (turkey, chicken, ham or roast beef) *measure on food scale*
1-small fruit of choice(apple, orange, nectarine, plum, or cup grapes or watermelon)
-water (20 oz. or more)

**2 -3 hours later have Meal #2**

Meal #2:
-6 oz.-boneless, skinless chicken breast, salmon, tilapia, or ultra lean ground chuck
-1 c.- green beans, asparagus, cabbage, turnip greens, collards, mixed vegetables or small green
salad(1/4 c. lite dressing)
-300 gram-baked potato, or sweet potato(lite spray butter and splenda if desired) or
c.(measured cooked) brown rice or wheat pasta
-water

**2 -3 hours later have Snack #2**

Snack #2:
-1c. fat free cottage cheese
-1/4 c. peaches
-1/4 c. mixed nuts
-water
159

*OR*
1-medium apple or nectarine
3 oz.-string cheese (good source of calcium and protein)
-water

**2 -3 hours later, have Meal #3**

Meal #3:
Same as meal #2, except cut carbohydrate (i.e. pastas and potatoes) to 200 grams or 1/2 c.
serving.
***If you get hungry close to bed time and must have another snack, prepare a protein shake
made with the following:
-1 scoop whey protein powder (Stormy has this)
-1-tsp.reduced fat peanut butter
-1/2-banana
c-nonfat frozen yogurt
1-packet splenda(if desired)
8 oz.-skim milk
**add ice for desired thickness

MaleDiet

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your

160

daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1

vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

2400calorielowcarbohydrate/highproteinmealplan(Followexactlyoryouwontseethe
firstroundofresults!!)(Youmay*not*addanythingotherthanthechoiceslisted!!)

Protein7servingsdaily
dairy3servings
fruits1serving
vegetables4servings
fats1servings
carbs1serving

snacks1servingofanyofthefollowingbetweenmeal#1andMeal#2(pureproteinbar,1
nitrotechproteinshake,or12oz.1%cottagecheese,or4oz.soynuts,1ozalmonds,pecans
orcashews,3ozstringcheeseor2ozturkeyjerky)

condiments2servings(2tbsp=1serving)bbqsauce,fatfreedressings,orlowfatmarinades

FoodGroupChoices:
Fats:3ozavocado

1tbspcanolaoil

1tbspflaxseedoil

1tbspoliveoil

4ozolives

161

Proteins:3ozbonelessskinlesschickenbreastorturkeybreast

6eggwhites

3ozfishandshellfish(shrimp,scallops,lobster)

3ozdelihamslices(fatfree)

1/3cproteinpowder

3ozredmeat(topsirloin,flanksteak)

3ozredmeat(ultraleanchuckorsirloin)

1soyburger
5soycheeseslices
3ozporktenderloin
3oztuna
2slicesturkeybacon
1veggieburger

Carbohydrates:
1mediumwholewheatbagel
1cbakedbeans
1cbeans(kidney,black,etc.)
1branmuffin(2.5oz)**withnomorethan10gfatpermuffin**
2slicesbread(wheat,rye,orpumpernickel)
1ccereal(wholegrain)
1ccouscous
12crackers(wheatormultigrain)
2wholewheatEnglishmuffins
1chummus

162

1cuplentils
1ccookedoatmeal
3(3.5)ozpancakes
1cpastaornoodles(wheat,spinach,oryolkfreenoodles)
1largewholewheatpita
1mediumpotato(baked=300gm,sweet=325gm)
1cquinoa
1clowfatrefriedbeans
1ccookedwildorbrownrice
3corntortillas
1largewholewheattortilla
2wholegrainwaffles

Dairyproducts:
1ozlowfatcheese
1clowfatcottagecheese
1ozfetacheese
1ozgoatcheese,semisoft
1ozmozzarella,partskim
3ozparmesancheese
8ozskimmilk
1ozsoycheese
8ozsoymilk
8oznonfatculturedyogurt(plain)

163

Fruits:
1mediumapple
1capricots
1mediumbanana
1/4mediumcantaloupe
1ccherries
1ozdriedfruitofchoice
6oz100%fruitjuice
1mediumgrapefruit
1cgrapes
1ckiwi
1/2mediummango
1mediumtangerine
1largeorange
1/2papaya
1mediumpeach
1mediumpear
1craspberries,blueberries,orblackberries
2cslicedstrawberries
1mediumnectarine
1cwatermelon

Vegetables:
**1cupanycookedvegetable,vegetablejuice,orvegetablesoupor2cupsleafygreenvegetables**

164

asparagus
broccoli
cabbage
carrots
cauliflower
celery
collardgreens
cucumber
eggplant
lettuce
marinarasauce(spaghettisauce)
mushrooms
peas
peppers
spinach
squash
stringbeans
tomatoes
v8lowsodiumjuice
vegetablesoup

Condiments:
2Tbspanyofthefollowing:bbqsauce,andotherlowfatsaucesandmarinades,fatfreedressings,
mustard,honey,purefruitjams

165

**chooseyourmealsonlyfromthechoiceslistedbelowandprepareasclosetothenatural
stateaspossible.Mrs.Dashseasoningsareasaltfreegreatwaytoflavorfoodsaswellaswhite
wineandoliveoil.Starttoday.

NUTRITION GUIDELINES FOR MALE #3

These Diets are like the point system: If you wanted to you could have all 7
servings of protein in one meal, though not recommended, but thats your
daily allowance. You could have 2 servings of protein, 1 dairy,1 fruit, 1
vegetable, 1 fat, and 1 carbohydrates, and take that number off the serving
allowed and thats what your allowed for the rest of the day.

-WATER INTAKE It is imperative that you keep your water intake to at least of your daily
fluid intake for various reasons (kidney function, helps with skin problems, helps keep the
metabolism running efficiently, and provides a feeling of fullness between meals). A good rule
of thumb for water intake is -1 gallon per day.
-Try to eat a clean source of protein at least every 2 -3 hours to keep the metabolism burning
calories more efficiently. It takes the digestive system longer to breakdown protein; therefore,
giving a sense of fullness longer than with a carbohydrate source.
-Whenever possible, it is always better to prepare your own meals to allow for not overeating.
Although a lot of restaurants are offering healthier alternatives now, they are still adding in a lot
of sodium and other not so healthy additives for flavor. If you must eat on the go, try to watch
portion size and avoid a lot of sugary, fat laden foods when you can!
-It is very important to not skip breakfast! A good protein source is imperative because protein
promotes brain function and gets the digestive system burning calories to process the food. The
sooner you eat when you get up, the sooner the metabolism gets working!! So, dont wait!
**The following is only a guideline for healthier eating. You may vary from this one to two
times per week, but it is not recommended to do so more than that. When you do get off the
plan, only do so for one meal, then get back on track the remainder of the day, and try to only do
this 1 to 2 days per week.
**Remember to be realistic about your goals. It takes at least 7 days to burn 1# of bodyfat if you
burn a deficit of 3500 calories over and above the total you take in. That is approximately 500
166

calories per day more than you take in. With these key factors in mind.Prayer and discipline
are the keys to your success!! God Bless!

Meal #1: (At home) 1 1/2c- whole grain cereal(cheerios, wheat chex, special K, whole grain
cheerios)
1c-skim milk
1-medium apple or banana (or 8 oz. 100% fruit juice)

*OR*
6-egg whites(1 yolk) prepared scrambled, pan fried with Pam, or boiled)
1 serving of any of the following 2 slices whole wheat toast, c(cooked) oatmeal or grits, 2whole grain waffles
8oz. 100 fruit juice(oj or apple juice, or 1 medium fruit of choice)
**1-2 cups of black coffee is good for the metabolism if you would like to add this, so long as
you leave off the heavy creamers and sugar.**

**2 -3 hours later have snack #1**

Snack #1:
1-medium-banana
1-tbs. reduced fat peanut butter
8 oz.-fat free milk
**OR**
1 sandwich made with:
2-slices whole wheat bread
1-slice fat free or low fat cheese
3oz-lean sandwich meat (turkey, chicken, ham or roast beef) *measure on food scale*
167

1-small fruit of choice(apple, orange, nectarine, plum, or cup grapes or watermelon)

-water (20 oz. or more)

**2 -3 hours later have Meal #2**(water, water, water!!!)

Meal #2:

-6 oz.-boneless, skinless chicken breast, salmon, tilapia, or ultra lean ground chuck
-1 c.- green beans, asparagus, cabbage, turnip greens, collards, mixed vegetables or small green
salad(1/4 c. lite dressing)
-300 gram-baked potato, or sweet potato(lite spray butter and splenda if desired) or
c.(measured cooked) brown rice or wheat pasta
-water

**2 -3 hours later have Snack #2**(water, water, water!!!)

Snack #2:
-1c. fat free cottage cheese
-1/4 c. peaches
-1/4 c. mixed nuts
-water
*OR*
1-medium apple or orange
2-scoops whey protein mixed with water

**2 -3 hours later, have Meal #3**

168

Meal #3:
Same as meal #2, except cut carbohydrate (i.e. pastas and potatoes) to 200 grams or 1/2 c.
serving.
***If you get hungry close to bed time and must have another snack, prepare a protein shake
made with the following:

-1 scoop whey protein powder (Stormy has this)

-1-tsp.reduced fat peanut butter
-1/2-banana
c-nonfat frozen yogurt
1-packet splenda(if desired)
8 oz.-skim milk
**add ice for desired thickness
~ANYTIME YOU CAN PREPARE YOUR MEALS AND MEASURE OUT YOUR FOOD,
YOU ARE GOING TO BE ABLE TO BE MORE PRECISE WITH YOUR CALORIE COUNT.
THIS EATING REGIMEN WILL VARY BETWEEN 2000-2500 CALORIES PER DAY
DEPENDING ON WHERE AND WHAT YOU CHOOSE. THE BIGGEST THING IS THAT
YOU GET ON A ROUTINE AND DO NOT SKIP BREAKFAST. OUR GOAL IS TO GET TO
WHERE YOU PREPARE THE MAJORITY OF YOUR MEALS AT HOME TO GET BETTER
SOURCES OF EACH FOOD GROUP! REMEMBER, HEALTHY WEIGHT LOSS IS 1-2#
PER WEEK AND THE SLOWER IT COMES OFF, THE MORE LIKELY IT IS TO STAY
OFF!
WEIGHT LOSS AND PROPER NUTRITION ARE NOT ABOUT DEPRIVATION, THEY
ARE ABOUT CLEANING UP OLD AND UNHEALTHY HABITS THAT DEPRIVE YOU
OF BEING IN THE BEST SHAPE YOU CAN POSSIBLY BE IN.
**Please let me know if you have any questions and dont hesitate to call me if you do.
~God Bless,
Kristi Cook, MPT

169

Abs, what do you do?

Abs do not need to be worked everyday, or even every other day.
That's the good news. But this needs clarification. You're wasting precious time doing those
various crunchy twisty thingies every single day. Guess what? If you hold that spine the way
it should be held, proud and stable, for every exercise you do and learn what your mama told
you about sitting up straight, plus learn to not fear picking up heavy objects once in a while,
you're gaining a considerable amount of core strength. But who the heck wants "core
strength," whatever that is? We want ABSSS! Poppin' out everywhere like speed bumps to
heaven. Then work those trunk muscles like you would any other muscle group, very hard and
through chains of motion, not wasting time with isolation and definitely not that sloppy,
formless mess that seen writhing on the floors or twitching in some ab gizmo all the time.
Youve got abs. In fact, if you workout well and consistently, you probably have
considerable ab strength. You don't see them because they're hiding. They're ducking behind
your fat layer and can't be coerced out until the fat goes away. NO AMOUNT OF AB WORK
MAKES THAT FAT GO AWAY!!
So doing those silly isolation exercises every day is precious time that could be spent doing
much better things, and potentially dangerous in the long run. No muscle needs to be beaten
up on like that.

If you are doing hundreds of repetitions, you're doing something wrong.!

Thereisn'tasingleabexercise,deviceorroutineintheworldthatwillreduce
thefatdirectlyfromthewaistline.THIS IS IMPORTANT!
In other words, ab exercises alone won't make your waist smaller (1,2)! Remember, those
coveted midsection muscles might be hiding, but torturing them through some monster ab
routine or on an infomercial gizmo does not affect the fat around them at all. Fat and muscle
are two different tissues without direct effect on each other. In other words, fat is not
immediately affected by the muscle that happens to be close by it. Unfortunately, it isnt that
simple.

There is absolutely no need for a machine or device, especially the junk sold
through infomercials
A small group of people are making truckloads of money off the uneducated masses needing a
quick fix. Their product will not do any of the wonderful things they say. They are lying,
absolutely lying. Don't pay them to lie further. Imagine if you bought some magical machine
for every body part. You'd have a big room of junk. A mini gym of dumbness.

170

Traditional freeweight or bodyweight exercises are far superior in every way. Some folks
swear by those giant inflated beach-ball-on-steroid things that offer several options for playing
with the spine muscles. There is no real need for any special piece of Ab Machinery. With
standing cable or freeweight exercises, or even with a ball, the movements require strong
abdominal and spinal function as either movers or stabilizers, offering more effective ways of
training the trunk then doing a bunch of crunches or investing in an AbTerminator.

Eating better is the number one way to reduce the stubborn fat around the
midsection, not cardiovascular exercise, and definitely not abdominal
exercise.
Who wants to hear this garbage, just give me a Torso Obliterator, a handful of pills and be
done with it. This is the bad news no one wants to hear. That's right, the absolute best way to
affect the fat around the midsection is changing your eating habits. Yes, that takes real work,
not just the toil and sweat of a workout. Now don't get me wrong, cardiovascular exercise will
help put the body in a calorie deficit and therefore promote fat loss from all over the body, but
studies have shown that the stubborn belly jiggle responds best to diet changes. Sorry, but I
did say this takes responsibility and dedication.

Most people perform ab exercises ineffectively, if not dangerously.

Hey, how cool am I? I just did three hundred crunches! Then you, my friend, are doing
something wrong. If the rest of your weight workout rep range is about 8 - 15 reps, why
should your ab muscles follow different laws? Would you do 300 leg presses or 300 bicep
curls? Somewhere, maybe around rep 250, why didn't you think "what the heck kinda waste of
time is this?"

Learn Technique Before Adding Weight.

When you feel the need to increase the intensity of your ab workouts, learn to do the exercises
properly, which is an easily skipped step. Your body weight will usually be sufficient for
many floor-based exercises, but if its time to get up off the floor, then start light and master
form. Great, so you can bend your spine with added resistance. Can you balance? Are you in
control of the movement? This is an area that trainers need to greatly increase their knowledge
in, because many gyms across the world have trainers torturing people's abs in silly and
dangerous ways.
Slow,Controlled,SqueezingCrunches,situpsandweightedcablepulldownsarethemain
exerciseswithoutusingaball.AndwhenusingaBallusethesameSlow,Controlled,
squeezingtechnique.Doingonly15to25repsatonce.Ifyoucandomorethenyouneedto
squeezemoreandusemoreweight.

171


HOMEPERSONALGROWTHANDHEALTHROUTINE
(ONLYWORKSIFACTUALLYPERFORMED!!REMEMBER,WEHAVETOFIRSTCHANGEOURMIND,THEN
WECANCHANGEOURBODY)
~EACHQUOTEISASOURCEOFINSPIRATIONTOREACHHIGHERANDTOENCOURAGEOURSELVESSO
THATWEMAYGOABOUTENCOURAGINGOTHERSWHICHISOURCHRISTIANDUTY!!CHOOSEANYONE
OFTHEMORALLOFTHEMTOREPEATTOYOURSELFWHENYOUDONTTHINKYOUCANGOONEMORE
MINUTE,OREVENGETSTARTEDONYOUREXERCISEROUTINE.POSITIVESELFTALKISESSENTIALTO
SUCCESSINOBTAININGORMAINTAININGAHEALTHYLIFESTYLE.
NOMATTERWHATYOUHAVETRIEDBEFORE,THEONLYWAYTOBESUCCESSFULINBECOMINGTHE
HEALTHIESTPERSONYOUCANBEISTOEITHERGETGODFIRST,KEEPGODFIRST,ORBESUREYOUARE
SAVEDANDNEVERLETGODLOSEHISPRIMARYPOSITIONINYOURLIFE!IFWEFOCUSONOURBODY
ORFOOD,THENTHOSETHINGSBECOMEOURGOD!!IFWEINSTEAD,FOCUSONOURHEAVENLY
FATHER,WHOGAVEUSEVERYTHINGWENEEDTOHAVETHEBODYWEDESIRE,THENHEHAS
PROMISEDTOGIVEUSTHEDESIRESOFOURHEART.ATTEMPLEGYM,MYFOCUSISCENTERED
AROUND1COR:6:19DOYOUNOTKNOWTHATYOURBODYISTHETEMPLE,THEVERYSANCTUARY
OFTHEHOLYSPIRIT,WHOLIVESWITHINYOU,WHOMYOUHAVERECEIVEDASAGIFTFROMGOD,YOU
ARENOTYOUROWN.WHATEVERYOURSTRONGHOLDMAYBE,GODHASTHEPOWERTOCONQUER
ALLFIRSTWEMUSTSUBMITOURBODIESTOHIMASPUREANDHOLYANDASKTHATHEWOULDBE
OUROWNPERSONALTRAINERONADAILYBASISNOTJUSTFORNOW,FOREVER!!~ALWAYS
REMEMBER,FITNESSISAJOURNEY,NOTADESTINATION.MAYGODBLESSYOUALLANDRESTORETO
YOUTHESTRENGTHANDHEALTHOFYOURYOUTH.
GodisMercy,ChristisLove,
~KristiCook,B.S.,MPT

**MypersonalICANlist**
IcandoallthingsthroughChristwhostrengthensme.
Phil4:13
Beloved,Ipraythatyoumayprosperinallthingsandbeinhealth,justasyoursoulprospers.3John2
Ifwefocusonresults,wewillnotchange,butifwefocusonchange,wewillseeresults.JackLewis
Bedoersofthewordandnothearersonly.James1:22
Notbymight,norbypower,butbymyspiritsaystheLordofhosts.Zech4:6.
172

IhaveallthetoolsIneedtobethechildGodcreatedmetobe.Icomeboldlytothethroneroomof
graceandaskforthedisciplinetobeobedienttoGodfirst,thenforthestrengthtokeepmybodyin
motionmovingtowardthegoalforwhichIhaveset.Remembering,allearthlythingsaretemporary,
buttherelationshipIwilldevelopwithmySaviorasHeseesmethroughdevelopingnew,healthyhabits,
iseternal.
**Solongaswearealive,wearemoving.eitherup,down,laterally,backwardorforward.as
Christians,weshouldcontinuallymovetowardthecallthathasbeenplacedonourlives..Heisthe
foodweneedtonourishourbodies,thewaterweneedtoreplenishourthirst,andtherestweneedto
endure.So,whenHeasks,WhoDoYouSayThatIAm?.....itisevident,YouaretheKing,andIama
Princess!!
~KristiCookOwner,TempleGym

Equipment:matortowel,12waterbottlesor12cannedfooditems(touseas
resistance),Prayer!!
Alwaysstartyourroutinewithalightwarmupof510minutesofcardiovascular
work(i.e.walkinginplace,jogginginplaceorwalkingupanddownstairsinyour
house)togetthebloodflowingtothemusclestobeworkedandtoavoidinjury
fromstretchingcoldmuscles.
1basicpushupatfloororwall(610repetitions)
2oppositionlifts(onstomach,liftrightlegandleftarmstraightoffthefloorwith
theneckinneutralalignmentwiththespine,repeatonothersidefor68
repetitions)
3supermans(combinationofoppositionlifts,theentirebodyliftsoffthefloor
fromthestomachasyouexhalerepeat68times)
4swimmer(holdinginsupermanposition,armsandlegsmoveinoppositionas
thoughyouswimmingthroughwater,breatheconstantlyinthroughthenoseand
outthroughthemouthfor10seconds)
5childspose(stretchbysittingtheglutesontothecalveswiththearmsstretched
outstraightinfrontofthebodyandneckrelaxed)
6plank(militarystylepushuppositionwiththepelvistuckedtowardthespine
totalbodyworkwiththefocusontheabdominals)holdfor10seconds
173

7childspose(repeatstretch)
8turnoverontoyourback(pelvicliftswithfeetshoulderwidthapartandpushing
fromtheheels,liftthehipstowardtheceiling(lowerback,hamstrings,thighs,
andglutesareworked)810repetitions
continuewiththeadvancedversionofthepelvicliftbydoingthesame
movementwithonelegstraightupata90degreeangleoverthehipandthe
oppositelegpushingatthefloor(68eachside)
standingbicepcurlwiththighabduction(withyournonworkinglegslightlybent,
holdingyourresistanceinthesamehandastheworkingleg,curlyourweight
towardthebicepasyouliftyourlegawayfromyourbodylaterally.Thiswillalso
workthewaistline.(810eachside)
squatintokickbackwithkneesshoulderwidthapartandchestoverthefloor,
oneorbotharmsarepinnedatthesideasyoukickbackwiththeforearmlocking
theelbowtowardtheceilingtotightenthetriceporbackoftheupperarm.(810
each)
widesquatwithoverheadraisewithresistanceoverheadandarmslockedout
straight,lowerarmsbetweenlegsasyousquatdowntoa90degreebendinthe
legs,thenbringarmsbackoverheadasyoustandupwithsoftknees.(810
repetitions)(entirelowerbodywithfocusoninnerthighandshoulders)
**Abdominalsrollupatfloorthisisapilatesbasedmovementthatteaches
youtousetheentirestomachwalltoperformyourabwork.Layonfloorwith
armsoverheadandlegsstraightandfeettouchingheeltoheel.Asyouexhale
slowly,raisethearmsupoverthechest,thenbringthechintothechestand
proceedtorolluponevertebraeatatimetowardthetoes.Atthatpoint,situp
witharmsshoulderlevel,takeadeepbreathinandroundthenaveltowardthe
spinerollingbacktotheflooronevertebraeatatime.(Repeat68times)
*followwithatleast5minutesofcooldownstretchestorelieveanytightness
andtokeepthebodyinjuryfree!!

174

~Repeattheseries23timesdependingonhowadvancedyouwanttomakeitor
howmuchtimeyouhave.Toincreasetheintensity,simplyaddoneminuteof
jumpinginplace,jumpingrope,walkinginplace.

175

4weekTrainingProgram

Week1
Monday
MuscleGroup

Exercise

Sets/Reps Rest

Chest

Bench
Press

8/8

2
min.

Biceps

Preacher
Curl

8/8

2
min.

MuscleGroup

Exercise

Sets/Reps

Rest

Shoulders

Lateral
Raise

8/8

2min.

Legs

Squats

8/8

2min.

Calves

Standing
CalfRaise

8/8

1min.

Tuesday

Wednesday
MuscleGroup

Exercise

Sets/Reps

Rest

Back

BentOver

8/8

2min.
176

Row
Triceps

Triceps
Pressdown

8/8

2min.

Abs

Hanging
LegRaise

8/8

1min.

Thursday

MuscleGroup

Exercise

Sets/Reps

Rest

Chest

InclineFlye

8/8

2min.

Biceps

Barbell

8/8

2min.

MuscleGroup

Exercise

Sets/Reps

Rest

Shoulders

Overhead
Dumbbell
Press

8/8

2min

Legs

LegPress

8/8

2min.

Calves

SeatedCalf
Raise

8/8

1min.

MuscleGroup

Exercise

Sets/Reps

Rest

Back

Pulldown

8/8

2min.

Triceps

CloseGrip
Bench
Press

8/8

2min.

Friday

Saturday

177

Abs

Cable
Crunch

8/8

1min

MuscleGroup

Exercise

Sets/Reps

Rest

Chest

InclineFlye

10/10

2min.

Biceps

BarbellCurl

10/10

2min.

MuscleGroup

Exercise

Sets/Reps

Rest

Shoulders

Overhead
Dumbbell
Press

10/10

2min.

Legs

LegPress

10/10

2min.

Calves

SeatedCalf
Raise

10/10

1min

MuscleGroup

Exercise

Sets/Reps

Rest

Back

Pulldown

10/10

2min.

Week2
Monday

Tuesday

Wednesday

178

Triceps

CloseGrip
Bench
Press

10/10

2min.

Abs

Cable
Crunch

10/10

1min

MuscleGroup

Exercise

Sets/Reps

Rest

Chest

Bench
Press

10/10

2min.

Biceps

Preacher
Curl

10/10

2min.

MuscleGroup

Exercise

Sets/Reps

Rest

Shoulders

Lateral
Raise

10/10

2min.

Legs

Squat

10/10

2min.

Calves

Standing
CalfRaise

10/10

1min

MuscleGroup

Exercise

Sets/Reps

Rest

Back

BentOver
Row

10/10

2min.

Triceps

Triceps

10/10

2min.

Thursday

Friday

Saturday

179

Pressdown
Abs

Hanging
LegRaise

10/10

1min

MuscleGroup

Exercise

Sets/Reps

Rest

Chest

Bench
Press

12/12

2min.

Biceps

Preacher
Curl

12/12

2min.

MuscleGroup

Exercise

Sets/Reps

Rest

Shoulders

Lateral
Raise

12/12

2min.

Legs

Squat

12/12

2min.

Calves

Standing
CalfRaise

12/12

1min

Week3
Monday

Tuesday

Wednesday

180

MuscleGroup

Exercise

Sets/Reps

Rest

Back

BentOver
Row

12/12

2min.

Triceps

Triceps
Pressdown

12/12

2min.

Abs

Hanging
LegRaise

12/12

1min

MuscleGroup

Exercise

Sets/Reps

Rest

Chest

InclineFlye

12/12

2min.

Biceps

BarbellCurl

12/12

2min.

MuscleGroup

Exercise

Sets/Reps

Rest

Shoulders

Overhead
Dumbbell
Press

12/12

2min.

Legs

LegPress

12/12

2min.

Calves

SeatedCalf
Raise

12/12

1min.

MuscleGroup

Exercise

Sets/Reps

Rest

Back

Pulldown

12/12

2min.

Thursday

Friday

Saturday

181

Triceps

CloseGrip
Bench
Press

12/12

2min.

Abs

Cable
Crunch

12/12

1min,

MuscleGroup

Exercise

Sets/Reps

Rest

Chest

InclineFlye

15/15

2min.

Biceps

BarbellCurl

15/15

2min.

MuscleGroup

Exercise

Sets/Reps

Rest

Shoulders

Overhead
Dumbbell
Press

15/15

2min.

Legs

LegPress

15/15

2min.

Calves

SeatedCalf
Raise

15/15

1min.

Week4
Monday

Tuesday

Wednesday
182

MuscleGroup

Exercise

Sets/Reps

Rest

Back

Pulldown

15/15

2min.

Triceps

CloseGrip
Bench
Press

15/15

2min.

Abs

Cable
Crunch

15/15

1min.

MuscleGroup

Exercise

Sets/Reps

Rest

Chest

Bench
Press

15/15

2min.

Biceps

Preacher
Curl

15/15

2min.

MuscleGroup

Exercise

Sets/Reps

Rest

Back

BentOver
Row

15/15

2min.

Triceps

Triceps
Pressdown

15/15

2min.

Abs

Hanging
LegRaise

15/15

1min.

Thursday

Friday

183

Somebodybuildersalsofavorthisapproachfordetermininganexercisesworthtotheir
program.Executethatmanysetsofaparticularmovementand,within2448hours,musclesoreness
willtellyouwhatnooksandcranniesithits.
Resistancetraininghelpssignalthereleaseofhormone(GH),akeyfactorinmusclegrowth,
strengthgainsandfatburning.IfyourtypicalworkoutproducesawaveofGH,thePumpedVolume
approachisatsunami.Astherepsandsetsincreaseoverthefourweekperiod,yourbodywillbeforced
toreleasegreateramountsofthisprecioushormonebecausehigherrepsincreasetheamountoflactic
acidyourmuscleproduce,andhighlevelsoflacticacidstimulatethereleaseofGH.Allyouhavetodois
sitbackandenjoytheresults(andperhapskeepyourmassagetherapistsnumberonspeeddial).
Anadditionalbenefitisthattherepeatedperformanceofthesameexercisesetaftersetwill
helpyouprogramyournervoussystemtobettersynchronizethecontractionofeachmuscleorstraight
armpulldownsfordefinition.Inthisscenario,however,thevariousareasofyourbackaregettingonlya
fewsetseachofintense,targetedwork.
Pickingonemovementforyourbacksuchasthelastpulldownandsimplytakingittothe
limitwitheightormoresetswilleliminatethespeculationonmusclerecruitment.Dothatmanysets
withonemovementandyoullknowthatyouvepunishedeachmusclefiberbeyondanythingits
accustomedto.

184

5dayAdvancedtrainingplanforincreasedstrengthandspeed
MyrecommendationisgetstartedToday!!Trainsmartandeattheoldbodybuildingdiet
wayexceptuseatleast2400caloriesdietforbestrecoveryandstrengthduringtheroutines.
Doyourmaincardioonyournontrainingdaysandalitecardioaftereachliftingday.

Dayone:chest,back,traps,abs
1)benchpress(freebench)10,6,4,2(asheavyasyoucan)
2)widepulldowns10,6,4,2
*bikeat95rpmsxIminutethenrepeat*
3)pushupsmilitarystyle3x1015
4)smithmachinepullups3x1015
*bikeat105rpmsxIminutethenrepeat*
5)flatbenchdumbbellpress3x6
6)hyperswith25#plateatchest3x810(slow)
7)dumbbellshrugs3x10(holdea.Rep3sec.)
absballcrunchatmidback(holdea.Repx5sec.)3x15

185

Day2:cardio=runyourneighborhoodthehillswillbenefityougreatlyandmaketherunyou
doontestingdayseemeasy!!Trytodoa1.5mileruninfullgearinthemorningwithyourgoal
being14minutes.Intheafternoontryanother1.5milerun,fullgear,in14minutes.(thisisthe
1sttimeyoutryit).The2ndtime,trytorunmidday(orclosesttotestingtime)2milesin20
minutes(fullgear).The3rdtime,goearlymorning,fullgear,3milesin2528minutes.The4th
timeandallthereafter,goatthetimeofdayyouwillbetestedandtryforthe3milesin25
minutes.**Theideahereistomakeyourtimeontestingdayeasiertocontrol.

Day3:Delts,Arms,Abs(fullgear)
1)smithmachinefrontmilitarypress15,12,10,6
2)standingstraightbarcurls15,12,10,6
3)seatedtriceppushdowns15,12,10,6

**stepat5risersrightlegup/downx15steps,thenrepeatotherside**doafterevery
completeroundthenrest1.52minutesmax
4)standingfrontraises2arm/1armcombo3x15
5)inclinealternatingdumbbellcurls3x15
6)smithmachineclosegripbenchpress3x15
**stepx20stepseachlegaftereveryround**
7)closereversegrippulldowns3x10
8)benchdips3x10
9)inclinereversecrunches3x15
**stepx10eachlegaftereveryround**

Day4:cardio=stairmasterwithgear=20minutes,elliptical(notarctrainer)=25minutes(not
includingwarmuporcooldown)
186


Day5:Legs,calves,core
1)hacksquats15,12,10,15
2)benchstepat6risers(onelegupatstepatalltimesfor15each,thenrepeatonotherside)
3)standingcalfraises4x10
**bikeat95rpmsx1minute*
4)stifflegdeadlift(usingpreloadbar)4x10
5)seatedhamcurls4x15
**bikeat105rpmsx1minute**
6)powersquatsfromfloorto2riserstep=3x10
**rest1minutethenrepeat**
7)ballcrunchwithobliquecrossover=crunchside/center/sidefor1rep=3x15

Takeoff2days,eatcleanandgetthenecessaryproteinyouwillneedtogetyouthroughthis!!
TheoldguidelinesIgaveyouforeatingwillsuffice.BestofLuckandMayGodBlessYou!

187

6DayAdvancedWorkoutProgram
Day1Chest&Abs
Exercise

Sets

Reps

InclineDumbbellPress

10,8,8,5

DeclineDumbbellPress

10,8,8,5

FlatBenchDumbbellPress

10,8,8,5

CableCrossover

10,8,8

PecDeckFly

10,8,7

MachineFile

10,8,7

WeightedSitUp

Tofailure

TrunkRotation

Tofailure

SideBend

Tofailure

Sets

Reps

Day2Quads
Exercise

188

Squat

10,8,7,6,5

LegPress

10,8,7,6

HackSquat

10,8,8

LegExtension

10,10,8,8

SquatPerformsuptothreesetsoflightweightlegextensionstowarmuphisquadsbeforesquatting

Day3Back&Abs
Exercise

Sets

Reps

Deadlift

10,8,8,6,5

WideGripPullUp

10,8,8,7,6

LatPulldown

10,8,8,7,6

DumbbellRow

10,8,6,5

HammerStrengthRow

10,8,8,6

StraightArmPulldown

10,10,8

HangingLegRaise

Tofailure

TrunkRotation

Tofailure

SideBend

Tofailure

Sets

Reps

Day4Shoulder+Traps
Exercise

189

OverheadDumbbellPress

10,8,8,6

DumbbellFrontRaise

10,10,8,8

OneArmLeaningDumbbellLateralRaise

10,8,8

SeatedDumbbellLateralRaise

10,10,8

ReversePecDeckFly

10,8,8,7

BarbellShrug

10,10,8,8

DumbbellShrug

ToFailure

Exercise

Sets

Reps

StiffLegDeadlift

10,8,8,7

SeatedLegCurl

10,10,8,8

LyingLegCurl

10,10,8,8

Triset

DonkeyCalfRaise

Tofailure

SeatedCalfRaise

CalfRaise

WeightedSitUp

ToFailure

HangingKneeRaise

ToFailure

TrunkRotation

ToFailure

SideBend

ToFailure

Day5Hamstrings+Calves

190

TrisetsPerformeachexercisetofailureandmovesimmediatelytothenextexerciseinthetriset.

Day6Arms
Exercise

Sets

Reps

SeatedDumbbellCurl

10,8,8,7

BarbellCurl

10,8,8,7

HammerCurl

10,8,8,7

TwoArmHighPulleyCableCurl

10,8,8,7

InclineTricepsExtension

10,8,8,7

OverheadRopeExtension

10,8,8,7

WeightedDip

10,8,8,7

OneArmOverheadDumbbellExtension

10,8,8,7

191

InGYMBEGINNERSWORKOUT
***Mostgymshavethesamekindofequipmentlistedhere,atTempleGymwehave
postershangingonthewallstoexplaineverystepindetailforyoutosee.

*****ALWAYSWARMUPWITH1OR2SETS
OF10TO15REPSOFLIGHTWEIGHTFORALLBODYPARTS.

CHEST
HAMMERSTRENGTHINCLINEPRESS
2SETSOF15TO20REPS
FLATBENCHPRESSWITHBARBELLSORDUMBBELLS
2SETSOF15TO20REPS
BODYMASTERPECDECKMACHINE
192

2SETSOF15TO20REPS

BACK
BODYMASTERPULLDOWNMACHINE
WIDEGRIPBAR,2SETS1520
BODYMASTERLOWROWMACHINE
CLOSEGRIPBAR,2SETS1520
BODYMASTERSBACKMACHINE
2SETS1520REPS

SHOULDERS
BODYMASTERSHOULDERPRESSMACHINE
2SETS15.20REPS
SIDELATERALRAISESWITHCABLEMACHINE
ORDUMBBELLS
2SETS1520
PLATERAISESTOTHEFRONTWITHLIGHTWEIGHT
2SETS1520REPS

BICEPS
HAMMERSTRENGTHMACHINE
2SETS1520
193

ALTERNATINGDUMBBELLCURLS
2SETS1520
STRAIGHTBARCURLSONTHECABLEMACHINE
2SETS1520
OR
HAMMERCURLS(usingdumbbells)
2SETS1520REPS

TRICEPS
ROPEORCLOSEGRIPPRESSDOWNS
2SETS1520
BODYMASTERSEATEDTRICEPMACHINE
2SETS1520
OVERHEADDUMBBELLEXTENTIONS
2SETS1520

QUADS
BODYMASTERSLEGEXTENTIONMACHINE2SETS1520
HAMMERLEGPRESSMACHINE2SETS1520REPS
CYBEXLEGPRESS2SETS1520REPS

194

HAMSTRINGS
BODYMASTERLYINGLEGCURLMACHINE3SETS1520
STIFFLEGDEADLIFTSWITHBARBELL2SETS1520

CALVES
BODYMASTERSTANDINGCALFRAISES2SETS1520
HAMMERSTRENGTHCALFMACHINE2SETS1520

ABDOMINALS:
SWISSBALLCRUNCHES3X1520(ASKFORHELPWITHFORMIFUNCERTAIN)
INCLINE/DECLINEABBENCH3X1015*MOREADVANCED(ASKFORHELPIFNEEDED)*USED
TOWORKUPPERANDLOWERABDOMINALS)
WEIGHTEDSIDEBENDSUSINGLIGHTWEIGHTTOWORKTHEWAISTLINEALONGTHELOVE
HANDLEAREA.(ASKFORASSISTANCEIFNEEDED)3X1520EACHSIDE

195

THREE DAY SPLIT TRAINING REGIMEN DESIGNED

FOR MALE#2
DAY ONE: WARM UP AT LEAST 5-10 MINUTES DOING EITHER
TREADMILL, ARC TRAINER, BIKE, OR ELLIPTICAL TO GET THE
MUSCLES WARM AND BLOOD FLOWING TO PREVENT INJURING
COLD MUSCLES.

CHEST, BACK, CALVES, ABS:

CHEST > INCLINE BENCH PRESS 3X15
BACK > WIDE GRIP PULLDOWN 3X15
~PERFORM ONE SET OF EACH EXERCISE WITH NO REST, THEN
REST NO MORE THAN ONE MINUTE BETWEEN.

CHEST > FLAT DUMBBELL PRESS 3X15

BACK > DUMBBELL ROW 3X15 (EACH ARM)

196

CHEST/BACK > DUMBBELL PULLOVER (ON DECLINE AB BENCH)2X15 (GO AS HEAVY AS YOU COMFORTABLY CAN)
~SEATED CALF RAISES 3X15
~BALL CRUNCHES 3X15-20 (INHALE AS YOU LOWER, EXHALE AS
YOU CONTRACT UPWARD)
DAY TWO: WARM UP X 10 MINUTES
LEGS(QUADRICEPS, HAMSTRINGS):
HAMMER LEG PRESS -3X15

SEATED HAMSTRING CURLS 3X15

~DO ONE SET OF EACH THEN REST NO MORE THAN ONE MINUTE
BETWEEN.
-ALTERNATING LEG EXTENSIONS 2X15 EACH(ALL ON SAME SIDE,
THEN REPEAT ON OTHER SIDE)
-STIFF LEGGED DEADLIFTS 3X15 (USING DUMBBELLS)
*REST ONE MINUTE, THEN REPEAT*

-BALL SQUATS(USING SWISS BALL AGAINST THE WALL)-3X15

DAY THREE: WARM UP X 10 MINUTES

SHOULDERS, BICEPS, TRICEPS, ABDOMINALS:

SHOULDERS: SEATED DUMBBELL PRESS 3X15

TRICEPS: SEATED TRICEPS PUCSDOWNS 3X15
197

BICEPS: STANDING PRELOAD CURLS (STRAIGHT BAR)-3X15

~PERFORM ONE SET OF EACH THEN REST NO MORE THAN ONE
MINUTE.
SHOULDER COMBINATION:
LATERAL 3X15

DUMBBELL

FRONT

RAISE/SIDE

TRICEPS SEATED OVERHEAD (2 ARM) EXTENSION -3X15

BICEPS SEATED ALTERNATE DUMBBELL CURLS 3X15
TRICEPS: TRICEP KICKBACK 2X15
BICEPS-PREACHER CURLS 2X15
ABS-AB BENCH: INCLINE REVERSE CRUNCHES (FOCUS IS ON
LOWER ABDOMINALS) 3X15-20

THREE DAY SPLIT TRAINING REGIMEN DESIGNED

FOR MALE

DAY ONE: WARM UP AT LEAST 5-10 MINUTES DOING EITHER

TREADMILL, ARC TRAINER, BIKE, OR ELLIPTICAL TO GET THE
MUSCLES WARM AND BLOOD FLOWING TO PREVENT INJURING
COLD MUSCLES.
***STARTING OUT, PERFORM ONLY 2 SETS OF EACH EXERCISE FOR
THE FIRST 2-3 WEEKS UNTIL YOU GET MORE COMFORTABLE WITH
THE MOVEMENTS AND THE BODY ADAPTS MORE EASILY.

CHEST, BACK, CALVES, ABS:

CHEST > HAMMER INCLINE PRESS 3X15
BACK > WIDE GRIP PULLDOWNS 3X15

198

~PERFORM ONE SET OF EACH EXERCISE WITH NO REST, THEN

REST NO MORE THAN ONE MINUTE BETWEEN.

CHEST > FLAT DUMBBELL PRESS 3X15

BACK > BODYMASTER CLOSE GRIP ROW 3X15

CHEST/BACK > DUMBBELL PULLOVER (ON DECLINED AB BENCH)

2X15 (GO AS HEAVY AS YOU COMFORTABLY CAN)

~SEATED CALF RAISES 3X15

~BALL CRUNCHES 3X15-20 (INHALE AS YOU LOWER, EXHALE AS
YOU CONTRACT UPWARD)

DAY TWO: WARM UP X 10 MINUTES

LEGS(QUADRICEPS, HAMSTRINGS):

HAMMER LEG PRESS 3X15

SEATED HAMSTRING CURLS 3X15

~DO ONE SET OF EACH THEN REST NO MORE THAN ONE MINUTE
BETWEEN.

-ALTERNATING LEG EXTENSIONS 2X15 EACH (ALL ON SAME SIDE,

THEN REPEAT ON OTHER SIDE)
-STIFF LEGGED DEADLIFTS 3X15 (USING DUMBBELLS)
199

*REST ONE MINUTE, THEN REPEAT*

-BALL SQUATS (USING SWISS BALL AGAINST THE WALL) -3X15

DAY THREE: WARM UP X 10 MINUTES

SHOULDERS, BICEPS, TRICEPS, ABDOMINALS:

SHOULDERS: SEATED DUMBBELL PRESS 3X15

TRICEPS: SEATED TRICEPS PUSHDOWNS 3X15
BICEPS: STANDING PRELOAD CURLS 3X15
~PERFORM ONE SET OF EACH THEN REST NO MORE THAN ONE
MINUTE.

SHOULDER COMBINATION:
LATERAL 3X15

DUMBBELL

FRONT

RAISE/SIDE

TRICEPS SEATED OVERHEAD (2 ARM) EXTENSION 3X15

BICEPS: SEATED ALTERNATE DUMBBELL CURLS 3X15

TRICEPS: TRICEP KICKBACK 2X15

BICEPS: PREACHER CURLS 2X15

ABS- AB BENCH: INCLINE REVERSE CRUNCHES (FOCUS IS ON

LOWER ABDOMINALS)- 3X15-20

200

Training Log: Record Exercises and

Repetitions Following The Example Below
EXERCISE:

REPETITIONS

REPETITIONS

REPTITIONS

201

EFFECTIVEEXERCISESFORTARGETING
TROUBLESPOTS
(FEMALESPECIFICTRAINING)
**THESEMUSCLEGROUPSWERECHOSENBASEDONTHEHIGHESTLEVELOFAREASOFCONCERNFORA
SPECIFICTESTGROUPOFFEMALES**

UPPERBODY:
1) TRICEPS(HORSESHOESHAPEDMUSCLEONTHEBACKSIDEOFTHEUPPER
ARM):
A) 2ARMOVERHEADDUMBBELLEXTENSIONS
B) DUMBBELLKICKBACKS(SINGLEARMMOVEMENT)
C) SEATEDTRICEPPUSHDOWNS(BODYMASTERMACHINE)
D) BENCHDIPSTHISMOVEISABITMOREADVANCED,USINGYOUROWNBODY
WEIGHTFORRESITANCE

2)ABDOMINALS(STOMACH)INCLUDINGTHEWAISTLINEMUSCLESKNOWNASTHE
OBLIQUES

202

A) BASICCRUNCH(MAYBEDONEONFLOOR,BENCH,ORMOREADVANCEDONTHE
SWISSBALL)
B) OBLIQUECRUNCHMODIFICATIONOFBASICCRUNCHWITHATWISTATTHETOPOF
THEMOVEMENTTOWORKTHEWAISTLINE
C) OBLIQUECRUNCHESUSINGTHEHYPEREXTENSIONBENCH(THISISAMORE
ADVANCEDMOVE,ASKFORASSISTANCE)
D) REVERSECRUNCHWORKSPRIMARILYLOWERABDOMINALS(MAYBEDONEON
FLOOR,BENCH,ORMOREADVANCEDUSINGSWISSBALL..ASKFORASSISTANCEWITH
THISONE)
E) ABROLLERCRUNCHES*THISISAVERYBASICBUTHIGHLYEFFECTIVEPIECEOF
EQUIPMENTTHATALLOWSFORGOODFORMWHILELEARNINGTHETECHNIQUEOF
ABDOMINALWORK

LOWERBODYEMPHASIS:
THIGHSKNOWNASTHEQUADRICEPS(FRONT)ANDHAMSTRINGS(BACK)OFTHEUPPERLEG

A) BALLSQUATS(PERFORMEDAGAINSTTHEWALLUSINGASWISSBALL)*OVERALLTHIGH
WORK,STANDWITHLEGSSHOULDERWIDTHAPART
*INNERTHIGHFOCUSSTANDWITHLEGSWIDERTHANSHOULDERWIDTHANDTOES
POINTEDOUTWARD
*OUTERTHIGHFOCUSLEGSSHOULDERWIDTHANDTOESSLIGHTLYTURNEDINWARD
B) LUNGES(STATIONARY)FORWARDLUNGESRECRUITLESSOFTHEGLUTESANDMORE
OFTHEUPPERTHIGH
*REVERSELUNGESRECRUITSNOTONLYTHETHIGH,BUTMOREOFTHEBACKOFTHE
THIGHANDTHEGLUTES
C) WALKINGLUNGESBASICWALKINGFORMWITHALONGERSTRIDELENGTH,BESURE
THEKNEENEVEREXTENDSOVERTHETOE,NORTHESHOULDERSOVERTHE
THIGHTHISISCRITICALFORKEEPINGBALANCEANDPREVENTINGINJURY!
D) HAMSTRINGS
A) LYINGHAMCURLMACHINE
203

B) SEATEDHAMCURL
C) STIFFLEGGEDDEADLIFTSIMPORTANTTOKEEPWEIGHTCLOSETOTHEBODYAT
ALLTIMES(DUMBBELLSORBARBELLMAYBEUSED)
E)ABDUCTOR/ADDUCTORS(INNER/OUTERTHIGHTARGETEDMOVEMENTS)

A)STANDINGABDUCTORLIFTSOUTERTHIGH

B)STANDINGADDUCTORLIFTSINNERTHIGH

*THESEMAYALSOBEPERFORMEDINALYINGPOSITION*
***FORBEGINNERS,CHOOSE2OR3EXERCISESFOREACHMUSCLEGROUPANDPERFORM2
SETSOFEACHWITH20REPETITIONSPERSETWITHAMODERATEWEIGHTFORLEANER
RESULTSAND1015REPETITIONSOFAHEAVIERWEIGHTFORMOREMUSCULAR
DEVELOPMENT***

TWODAYSPLITTRAININGREGIMENPREPAREDFOR:COUPLE
*BEFOREPERFORMINGANYEXERCISESORSTRETCHES,YOUSHOULDPERFORM
ATLEAST10MINUTESOFCARDIOVASCULAREXERCISE(i.e.ridingstationarybike,
arctrainer,stairmaster,ortreadmill)TOGETTHEBODYWARMEDUPANDREADY
TOUNDERGOTHESTRESSOFRESISTANCETRAINING.
ITISNEVERAGOODIDEATOSTRETCHACOLDMUSCLE!!
**followtheoutlinednumberofsetsandrepetitionsforthefirsttwoweeks,after
thatyoumayincreaseto3setsperexerciseandkeepyourrepsbetween15and
20persetforincreasingleanmusclemass,strength,andendurance.

DAYONE:CHEST,BACK,HAMSTRINGS,CALVES,ABDOMINALS
Chest:1)inclinedumbbellpress2x20

2)pecdecorflatbenchdumbbellflies2x20
204

3)hammerinclinechestpressmachine2x20

Back:1)widegrippulldowns2x20

2)seatedwidegripcablerow2x20

3)hyperextensions2x1015

Hamstrings:1)stifflegdeadlifts(usingdumbbells)2x20
Calves:1)standingcalfraises(dooffedgeofinclinebenchorcardiofloor)2x20
*Abs:Ballcrunchesbasiccrunch3x1520(increaseastolerated)

DAYTWO:SHOULDERS,ARMS,QUADRICEPS(THIGHS)
Shoulders(a.k.a.delts):1)Seateddumbbellpress2x20

2)Multilateraldumbbellraise(standing)2x20

Arms:1)Seatedtwoarmdumbbellcurls2x20

2)Twoarmoverheaddumbbellextension2x20

**performonesetoftheabovetwoexerciseswithoutrest,thisiscalleda
superset**Followthispatternwiththenextarmcombinationaswell.
3)Preachercurls2x20
4)Seatedtriceppushdowns2x20

THIGHS:1)stepupsusing5risers(allsamelegx5,tapdownx5,

alternatex5
205

2)stationarylungesfronttoback2x10easide,eaway

Abs:1)*floorwork*reversecrunchestrytoraisethehipsalittlefurtheroffthe
flooreachtime.Remembertoalwaysprotectthelowerback!2x1520
2)basiccrunch1x20
3)completecrunch*movingbothendsofthebody,itisacombinationofbasic
andreverse*1x1520

Healthy recipes
Summer Chicken salad
I love adding just about anything into this - fruits, nuts, etc...
Basically, I take several chicken breasts, marinated and grilled (usually a sweet marinade works for me),
cubed and chopped. I like my chicken to be coarsely chopped, 1/2 inch cubes or so. I feel it adds texture. I
then finely chop 1/2 to 1 whole apple, golden delicious, and mix with the chicken cubes. Into this I add
1/2cup or so of fat free mayo - just enough to bind it all and coat the ingredients.
Now I love to add a handful of raisins, perhaps a handful of sliced pecans, etc. Anything to give it that
summery picnic feel. Sliced seedless grapes can be substituted for the raisins also!
And for the sweet tooths among us - try to mix in 2 or so packets of splenda...it really gives it a little
something extra!

Chilli's Bonless Buffalo Wings (Almost Fat Free)

I remember some bros wanted some good baked chicken recipes, and here is a quick, easy to make, tasty
one. The flour will cause these to come out crispy, and will taste like they have been fried, but without all
the fat.
1 cup all purpose flour
2 teaspoons salt
1/4 teaspoon ground black pepper
1/4 " " cayeene pepper
1/4 " " paprika

206

1/4 cup egg substitute

1 cup skim milk
2 boneless skinless chicken breasts
Pam spray
1/4 cup hot sauce (Texas Pete is the best, and I use a 1/3 of a cup, Harvey likes his chicken spicy.)
2 tablespoons fat free butter
Fat Free bleau cheese dressing on the side for dipping
1. Preheat oven to 475
2. Combine flour, salt, peppers, and paprika in a bowl
3. Whisk egg and milk together in another bowl
4. Slice chicken into bit size pieces.
5. Dip each piece of chicken into milk and egg, then into breading bowl. Then repeat process so each peice
is double coated.
6. Coat a cooking sheet generousely with Pam, place chicken on, then light coat of pam.
7. Bake chicken for 10-12 minutes or until it browns. Crank up heat to Broil for 2-4 minutes, or until coating
becomes golden brown and crispy.
8. As the chicken cooks, combine hot sauce & butter in a sauce pan, until it bubbles then reduce heat.
9. Place chicken in hot sauce and stir, until all chicken is coated.
Nutrition Facts (per 3 Pieces) will vary on cut of chicken and how big pieces are.
Calories 200
Fat 1-4 grams depending on cut of chicken

Low-carb shrimp scampi

Take a bag a frozen pre cooked shrimp, and let it thaw in water, I leave it in the bag, and just cut it open to
get some water in there.
Once thawed pour out all water, and gently squeeze the shrimp to ring out some excess water and sodium.
Melt a few tablespoons of butter in a bowl, sprinkle in some garlic pepper salt, place in shrimp and stir, heat
for a few seconds in the microwave.
There will be some excess water in the bowl now, pour off, cover the shrimp in more garlic pepper salt,
parsley, and put a few more table spoons of butter on top.
Microwave a few seconds, and then eat.
This turns out very tasty, and is ready in no time.
0 Carbs
Protein & Calories will depend on amount of shrimp & butter.

Cuban Spiced Pork Tenderloin and Soffrito Rice

Rice:
1 tablespoon olive oil or vegetable oil
2 slices bacon, chopped
1 small white onion, chopped
1 small green bell pepper, chopped
2 3/4 cups chicken broth
1 1/2 cups white rice
2 pinches saffron or 1/2 teaspoon turmeric

207

Salt
Pork:
2 pork tenderloins, trimmed, about 2 1/2 pounds total weight
4 cloves garlic, cracked away from skin
4 bay leaves
2 teaspoons anise seed
2 teaspoons ground coriander
1 tablespoon ground cumin
2 limes, zested
2 tablespoons grill seasoning blend (recommended: McCormick Montreal Steak Seasoning) or coarse salt
and pepper
EVOO - Extra-virgin olive oil, or vegetable oil, to coat
Optional garnishes: chopped mango or kiwi, or chopped cilantro and scallions
Preheat the oven to 450 degrees F.
Heat medium pot with tight fitting lid over medium high heat. Add oil and bacon and brown bacon. Add
onions and peppers and saute 5 minutes. Bring broth to a boil. Add rice. Cover the pot and reduce heat to
simmer. Cook 15 to 18 minutes, until rice is tender.
For pork, cut 4 slits into each loin and nest garlic and bay into meat. Place meat on nonstick baking sheet.
Combine the spices. Coat meat with oil. Rub spices over the pork tenderloins and place in oven. Roast meat
25 minutes. Remove from oven. Let juices redistribute, then slice and serve with soffrito rice and garnishes
of chopped tropical fruit or chopped cilantro and scallions.

Strait out of can tuna

Lemon Pepper Tuna: Lemon juice and fresh ground pepper or sprinkle with lemon pepper seasoning
Balsamic Tuna: Balsamic vinegar and fresh ground pepper
Mustard Dill Tuna: Dill, 1 tbsp mustard, and chopped celery
Southwest Tuna: 1 tbsp non-fat mayo, of a Anaheim green chile (chopped), black pepper to taste
Honey Mustard Tuna: 1-2 tbsp Honey Mustard
Tuna Fried Rice Saut cooked brown rice, chopped green or yellow onions, and egg whites in pan sprayed
with butter flavor non-stick spray. Mix in tuna and serve.
Tuna Stuffed Tomato Mix 1 tbsp non-fat mayo, pepper and tuna and stuff inside a tomato. Top tomato with
a slice of mozzarella cheese and bake in toaster oven until cheese melts.
Old El Paso Tuna: 1 heaping tbsp spoon Salsa or 1 tbsp chopped green chiles.
Tuna Italiano: 1 tbsp Italian dressing or olive oil vinaigrette, fresh ground pepper
Tuna Balsamico 1 tbsp Balsamic vinegar, a few dashes oregano, ground pepper to taste
Tuna Piccata: 1 tsp capers, lemon juice, tsp parsley, fresh ground pepper

208

All American Tuna: 1 tbsp fat-free mayo, 1 chopped pickle, stalk chopped celery or onion
Texas Tuna: 1 tbsp BBQ sauce
Tuna Melt: 1 tbsp fat-free mayo, 1 oz cheese melted on top
Tuna Parmesan: Mix in1 tbsp catsup, tomato sauce, or spaghetti sauce. Sprinkle with breadcrumbs or a
crushed cracker, top with 1 oz. low-fat mozzarella cheese. Cook in microwave or toaster oven until cheese
melts.
No-Time Tuna: 1 Fork, 1 glass of water

Chicken and Shrimp Stir-fry with Cashews, Oriental Veggies and Ginger
5 oz chicken breast cut into thin strips
3 oz uncooked, deveined and peeled large shrimp
1 tsp chopped ginger, or to taste
1 clove garlic, chopped
1 tsp sesame oil
2 shallots, chopped
1 cup "oriental" vegetables, such as snow peas, water chestnuts, bean sprouts, red pepper, etc.
low-fat bottled stir-fry sauce
Optional: 2 tbsp cashews (ups the fat content, but it is the "good" kind of fat, and it's damn tasty!)
What to do:
Heat oil in pan, add shallots, ginger and garlic, and cook for 1 minute over medium heat. Add chicken to pan
and cook until no longer pink (about 5 minutes). Add shrimp and cook until they turn opaque (about 2
minutes). Add vegetables and sauce. Stir-fry until tender (about 3 minutes). Sprinkle with cashews if using.

Whole grain roll with smoked turkey breast

, tomato and low-fat cheese
What you need:
1 medium whole grain roll
4 slices smoked turkey breast
2 slices tomato
1 slice low-fat cheese
Dijon mustard to taste
What to do:
Turn the broiler on high. Slice roll down the middle, and spread mustard onto one side. Place turkey slices
on top of mustard side, and top with tomatoes, and cheese. Place both halves under the broiler for about
five minutes, or until cheese melts. "Close" the sandwich and enjoy.

209

Grilled chicken breast with lemon and pepper, and grilled veggies
What you need:
6 oz chicken breast
1 tsp olive oil
juice of lemon, or 1 lemon
tsp black pepper, or to taste
tsp salt, or to taste
2 tsp finely chopped fresh parsley, or to taste
1 cups big chunks of red pepper, red onion, and asparagus
What to do:
In a bowl, combine the lemon juice, olive oil, pepper, salt, and parsley. Using a basting brush, baste the
chicken with the marinade and let sit, covered, at room temperature, for 20 minutes. Meanwhile, fire up the
grill to medium-high heat. Wash the brush, as to avoid spreading bacteria, and use it to baste the
vegetables with the remaining marinade. Place the chicken on the grill and cook for about 7 minutes on each
side, or until no longer pink in the center. Place the vegetables on the other side of the grill, and cook until
softened.

Spiced turkey chili

INGREDIENTS
6 oz boneless raw chicken breast, broilers or fryers
3.5 cups Turkey Breast (HoneySuckle White)
822 grams Stewed Tomatoes, Cajun, (del monte)
16 oz Tomato Sauce (Hunts)
4 oz Old El paso green chilies chopped
1 medium raw onion, 2.5 diamter
approx10.5 tbsp McCormick/Shillin, chili seasoning.
DIRECTIONS
1. In large sauce pan combine all ingredients.
2. Simmer for 30 minutes
3. Remove from heat and serve hot with shredded cheese.
NUTRITIONAL INFORMATION (PER SERVING)
Calories : 319Protein (g) : 43
Carbohydrates (g) : 33
Fat (g) : 3
Carb - Protein - Fat % Ratio: 40-52-8

Overnite Oatmeal
This is sooooo much better than the instant or quick cooking crap
1 cup steel cut oats (Irish Oats)
1 cup dried cranberries
1 cup dried figs
(you can substitute whatever fruit you would like, but you really want to use dried as freash will have more
water and make the oatmeal not as firm.)
4 cups water
1/2 cup half-and-half
Optional ciniamon to taste
In a slow cooker, combine all ingredients and set to low heat. Cover and let cook for 8 to 9 hours.
Stir and remove to serving bowls. This method works best if started before you go to bed. This way your
oatmeal will be finished by morning.

210


Bodybuilder Waffles
Ingredients:
1 cup plain oatmeal
1/2 cup 1% milk
4 egg whites
2 whole eggs
1/8 teaspoon baking powder
1 teaspoon vanilla extract
3 tablespoons Splenda
1 tablespoon cinnamon
Just dump all this stuff in the blender and run it on any setting for about 20 seconds. Pour it on your waffle
iron and enjoy. You can make pancakes with this too.
Calories: 550
Protein: 42g
Spray with calorie free "butter" and enjoy. ::8_8_36

Salmon Recipies
(salmon is hands down the best tasting and healthiest fish you can
get) in my opinion.
Dill Salmon Steaks
2) 10 oz salmon steaks
1/2 cup olive oil
1/4 cup light soy sauce (low sodium)
1/2 teaspoon dried dill weed
1/8 cup lemon juice
Ground garlic clove (or powder)
*Sauce: Mix up the olive oil, soy sauce, dill weed, lemon juice and clove, and brush over the steaks.
*Place on a cookie sheet. Broil steaks on both sides until lightly browned and tender. Do not overcook. This
will take very little time, so be careful.
__________________
Southwest Salmon
1) half lbs. salmon steaks, cut into 1" pieces
1/4 tsp. paprika
1/4 tsp. pepper
1 tomato, sliced
1 medium green pepper, cut into rings

211

1 small onion, sliced

2 clove garlic, finely chopped
2 tbs. lemon juice
2 tbs. olive or canola oil
1- 1/2 tsp. salt
Lemon wedges
*Arrange fish in a baking pan.
sprinkle with salt, paprika and pepper. Top with green pepper rings, tomato and onion slices.
*Mix lemon juice, oil and garlic; pour over fish.
*Cover and bake in 375 oven 15 minutes. Uncover and bake until fish flakes easily with fork, 10 to I5
minutes. Garnish with lemon wedges.
Marinated Grilled Salmon
1 1/2 lb salmon fillets
1/2 cup oil
1/4 cup vinegar
red wine
3/4 tsp garlic powder
1/4 tsp salt
1/4 tsp sugar (I use about 2 packs of Splenda)
1/2 tsp Italian seasoning (or fat free Italian salad dressing)
1 garlic clove (minced)
1/8 tsp pepper
1 splash of water
*Mix all the above together. Let salmon marinate for atleast 30 min. (I usually try to prepare mine the night
before I grill it)
*Grill (15 minutes per side for salmon steaks, but only 6 min. for fillet), brushing often with leftover
marinade.
Baked Italian Salmon
1 tsp dried Oregano
2 Garlic cloves (minced)
Pepper to taste
1 Tomatoes, thinly sliced
1 small Onion, thinly sliced
2 tbs Parsley, chopped
1/4 c Dry bread crumbs
1 tbs Canola or Vegetable oil
*Spray shallow baking pan with non-stick spray.
Place fish in baking pan and sprinkle with oregano, garlic and pepper.
*Layer with tomato, onion and parsley.
*Mix bread crumbs with oil and sprinkle on top of fillets.
Bake at 450 for 8 to 10 minutes or just until fish flakes easily

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Grilled Shrimp On Brown Rice

Ingredients
2 cups instant brown rice
1 pound large shrimp, cleaned and deveined
1 tablespoon apricot preserves
1 can (15.25 ounces) tropical fruit medley, drained and 3/4 cup juice reserved
1 tablespoon rice vinegar
1 teaspoon dark Asian sesame oil
1 tablespoon vegetable oil
1 teaspoon grated fresh ginger
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup grape tomatoes or cherry tomatoes, halved
1 can (8 ounces) whole water chestnuts, drained and sliced
Directions
1. Prepare outdoor grill with hot coals, or heat gas grill to hot, or heat oven broiler.
2. Prepare rice following package directions, omitting butter and salt. Let cool.
3. Thread shrimp on 6 metal skewers. Brush with preserves.
4. Grill or broil shrimp, turning occasionally, until cooked through, 3 to 4 minutes.
5. To make dressing, whisk together reserved juice, vinegar, oils, ginger, salt and pepper in small bowl.
6. Combine cooled rice, drained fruit, tomatoes and water chestnuts and half the dressing in large bowl; toss
to combine. To serve, place 1 cup rice mixture on each plate. Top with grilled shrimp; drizzle with remaining
dressing.
Makes 6 servings.
Nutrition facts per serving:
calories: 233
total fat: 5g
saturated fat: 0g
cholesterol: 90mg
sodium: 215mg
carbohydrate: 35g
fiber: 4g
protein: 13g

Tuna and White Bean Salad

Ingredients
1 12-ounce can solid white tuna packed in water, drained
1 lemon
1/3 cup chopped red onion
3 tablespoons chopped, fresh parsley
2 cups cooked cannellini beans (white kidney beans)
1/2 cup Roasted Shallot Vinaigrette (see recipe)
12 black olives
1 pint cherry tomatoes
2 large bunches arugula, washed and dried
Cook:10 minutes (cooking time)
Preparation

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1. Place the tuna in a medium-sized bowl and squeeze the lemon all over the tuna.
2. Add the onion, parsley, beans and Roasted Shallot Vinaigrette to the tuna and gently mix together.
3. Divide the arugula equally on 4 chilled plates and place the tuna mixture on top. Garnish with the olives
and cherry tomatoes.
Nutritional Analysis
Number of Servings: 4
Per Serving Amount
Calories 255
Fat 12 g
Saturated Fat 1 g
Protein 27 g
Fiber 2 g
Carbohydrate 12 g
Sodium 744 mg

Salmon, Snap Peas and New Potatoes with Mustard Vinaigrette

Ingredients
2 tablespoons Dijon mustard
1 tablespoon freshly squeezed lemon juice
2 tablespoons white wine vinegar
2 tablespoons extra virgin olive oil
2 tablespoons vegetable or chicken broth
2 tablespoons chopped shallots
2 tablespoons fresh chives
salt to taste
freshly ground black pepper
3/4 pound sugar snap or snow peas
3/4 pound small, new potatoes, quartered
4 salmon fillets, about 4 to 6 ounces each
2 cups spring greens, such as watercress or arugula
Cook:30 minutes (cooking time)
Preparation
1. For the mustard vinaigrette:
2. In a small bowl, whisk together the mustard, lemon juice and vinegar.
3. Slowly whisk in the olive oil and vegetable broth. Stir in the shallots and chives. Season with salt and
pepper.
4. For the snap peas and new potatoes:
5. Put the potatoes and peas in a large steamer. Set the steamer over simmering water and cook, covered,
until the potatoes are tender, about 8 minutes.
6. While the vegetables are still hot, toss them with a few tablespoons of the mustard vinaigrette. Set aside
at room temperature while you cook the salmon, or refrigerate for longer storage.
7. For the salmon:
8. Brush the salmon fillets with some of the mustard vinaigrette and generously season with salt and
pepper.
9. Spray a grill grate with non-stick cooking spray and preheat the grill.
10. Place the salmon on the grill and cook for 3 to 4 minutes on each side. Thicker fillets may need to be
finished in a 350F oven for about 5 minutes.
11. To serve, divide the steamed peas, potatoes (these should be served at room temperature) and greens
among 4 plates. Place a grilled fillet of salmon on each plate alongside the vegetables. Drizzle a little of the
remaining vinaigrette on each plate.
Nutritional Analysis
Number of Servings: 4
Per Serving Amount

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Calories 317
Fat 12 g
Saturated Fat 2 g
Protein 28 g
Fiber 4 g
Carbohydrate 25 g
Sodium 408 mg

Turkey Spinach Salad

Ingredients
10 ounces fresh spinach, washed, well drained & stems removed
1 pound SMOKED TURKEY BREAST, cut into thin strips
1 can (10-1/2 ounces) Mandarin orange slices, well drained
1 cup very thinly sliced red onion
1/2 cup salted dry roasted peanuts
1/2 cup golden raisins
1/4 cup olive oil
1 tablespoon white wine vinegar
1 tablespoon mango chutney
3/4 teaspoon curry powder
3/4 teaspoon dry mustard
1/2 teaspoon salt
Tear spinach leaves into bite-sized pieces.
In large bowl, combine spinach, turkey, orange and onion slices, peanuts and raisins. Cover and chill until
serving time.
In 1 cup measure, combine olive oil, vinegar, chutney, curry powder, mustard and salt. Cover and hold at
room temperature.
Just before serving, pour dressing over salad, tossing to coat.
Nutrition Facts
Serving Size 1
Amount Per Serving
Calories 220
Total Fat 12g
Cholesterol 25mg
Sodium 940mg
Total Carbohydrate 16g
Dietary Fiber 3g

protein 15g

Regular Scrambled Egg Whites

6 Egg Whites
1 Yolk

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Dash of milk (or water)

Finely Chopped Parsley (optional)
Worchestershire Sauce to taste (optional)

Scramble the eggs in a mixing bowl with 1 yolk, add a dash of milk (or water if you are competition dieting)
- this makes the eggs more fluffy and a little nicer to eat. Put salt and pepper and a dash of Worchestershire
sauce to taste
Top with sauce made from 50% Tomato Sauce (Ketchup) and 50% Thai Sweet Chilli Sauce.
(I use hot chilli sauce ... )

Here are about 80 different Chicken Recipes that I've picked up from
fellow bodybuilders.
If you like chicken .. and most of us do ... these are great! ENJOY
Low Carb Chicken Gravy
2 heaping tsp. flax seed meal
1 Tbsp. Protein Powder
1 1/2 Tbsp. butter
Drippings from roasted chicken
Water
Salt
Pepper
Take the pan from the roasted chicken, with the chicken drippings and put it on a burner on low heat. Melt
the butter in the drippings. Add the flax meal while stirring with a fork. Stir in the protein powder Add water
to thin the gravy, thinning it past the thickness you eventually want. Transfer the gravy to a very small
saucepan and bring to a boil while constantly stirring. Season to taste with salt and pepper. When gravy
reaches desired consistency, serve it hot!!
I count 2 grams of carbs (from the flax seed meal) in the whole batch. I dont know the actual count on the
drippings themselves, but Id guess theyre the same as chicken which I believe is zero! Makes just about
enough gravy for one chicken.
------------------------------------------------------------------------Chicken With Crunchy Vegetables
Yield: 4 servings
3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
1/4 cup low-sodium teriyaki sauce, divided
1 teaspoon dark sesame oil
1 cup diagonally sliced celery
3/4 cup thinly sliced carrot
1 clove garlic, crushed

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1 cup coarsely shredded red cabbage

1 (8-ounce) can sliced water chestnuts, drained
Preparation time: 10 minutes
Combine chicken and 1 tablespoon teriyaki sauce in a bowl; stir well. Let stand 10 minutes. Heat oil in a
nonstick skillet over medium-high heat. Add celery, carrot, and garlic; stir-fry 1 minute. Stir in cabbage and
water chestnuts; remove from skillet. Add chicken; stir-fry 3 minutes. Add remaining teriyaki sauce; stir-fry
1 minute. Return cabbage mixture to skillet; stir-fry 1 minute or until done. Yield: 4 servings (serving size:
1 cup).
Nutritional Information: CALORIES 159 (13% from fat) / PROTEIN 21.7g / FAT 2.3g (SAT 0.5g, MONO 0.7g,
POLY 0.8g) / CARB 12g / FIBER 1.8g / CHOL 49mg / IRON 1.6mg / SODIUM 395mg / CALCIUM 42mg
------------------------------------------------------------------------------Lo-carb "Club Sandwich"
2 large chicken breast halves, cooked, bones and skin removed - dice into cubes
1/2 lb bacon, fried very crisp, drained - crumble into largish pieces
2 tomatoes - cut into small cubes
Generous amount of mayonnaise to bind
Salt & pepper to taste
Optional pinch of celery seeds
8 large leaves of Romaine lettuce left whole, washed, dried, and crisped in fridge
Mix first group to make chicken salad, and use the Romaine leaves like taco shells to eat it with. Serves two
for a light supper.
---------------------------------------------------------------------------Renees Buffalo Chicken Wings (Anchor Bar & Restaurant, Buffalo, NY)
Here is the original recipe created by Ms. Teresa Bellissimo, owner of the Anchor Bar and Restaurant, in
Buffalo, NY. It is taken from Totally Hot! The Ultimate Hot Pepper Cookbook.
4 to 5 lbs. Chicken wings
Freshly ground black pepper
Salt (if desired)
4 C Vegetable Oil
4 Tbsp. butter or margarine (1/2 stick)
5 Tbsp. Louisiana-brand hot sauce or Tabasco sauce
1 Tbsp. white wine vinegar
Chop off the tip of each chicken wing, and discard it. Chop the wing in half (cutting at the joint) to make 2
pieces. Grind on fresh black pepper and sprinkle with salt if desired.
Heat the oil over high heat in a deep skillet, Dutch oven, or deep-fat fryer until it starts to pop and sizzle
(around 400 degrees F). Add half the chicken wings and cook until they're golden and crisp, stirring or
shaking occasionally. When done, remove them to drain on paper towels and cook the remaining wings.
Melt the butter or margarine over medium heat in a heavy saucepan, add the hot sauce and the 1
tablespoon of vinegar. Stir well and remove from the flame immediately.
Place the chicken on a warm serving platter, pour the sauce on top, and serve.
--------------------------------------------------------------------------------Chicken Parmesan with Spinach
2 skinless chicken breasts
1 package frozen spinach
1 cup mayonnaise
1 cup Parmesan cheese
3/4 Cup Sour Cream
1 tsp. ground pepper
Poach chicken till slightly done. Cool and cut into bite size pieces. Micro wave frozen spinach till thawed,
drain. Mix Parmesan/mayonnaise/sour cream together. Place chicken and spinach (mixed together) in
bottom of 9x12 baking dish. Spread Parmesan/mayonnaise/sour cream mixture on top. Bake uncovered 350
for 35 minutes or till edges are browned. Great for lunch at work if you have a microwave.
Don't know carbohydrate count, but I figure it has to be pretty low
------------------------------------------------------------------------------Chicken Cacciatore
1 chicken cut up (I like to use boneless, skinless chicken pieces)
1/4 cup olive or vegetable oil

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1 large onion, chopped

1 large green pepper sliced into strips
2-3 garlic cloves, minced
Fresh mushrooms, sliced
1 6 oz. can tomato paste
2 cups hot water
1/4 cup dry red wine
1 bay leaf
1/4 tsp. allspice
Salt and pepper
Sprinkle chicken with salt and pepper and brown on all sides in the oil. Remove from the pan and drain on
paper towels. Add the onion, garlic mushrooms and green peppers-cook, stirring for a few minutes until the
onion begins to wilt. Place the browned chicken pieces into a large ovenproof casserole (I use a roasting pan
with a lid) pour the onion-pepper mixture over the chicken. In the same frying pan or a saucepan, mix the
tomato paste, water, wine, bay leaf and allspice-mix well. Pour over the chicken, cover and bake in a 350:
oven about 1 hour or until the chicken is done then uncover the chicken and bake an additional 30 minutes
for the sauce to thicken. This can also be cooked stovetop, just cook slowly until the chicken is done and the
sauce thickens.
-----------------------------------------------------------------------------------Chicken in Garlic Sauce (Pollo al Ajillo)
1/2 cup olive oil
2 1/2-3 pounds chicken, cut in small serving pieces
Salt
2 tbsp. garlic powder
1/2 cup water
Juice of 1 lemon
Few strands saffron, diluted and crushed in very small amount of water
Heat oil in large skillet. Add chicken pieces and cook over moderate heat until golden brown. Place chicken
pieces in large, shallow casserole. Salt. Pour off all but 4 tablespoons of oil in skillet. Add garlic powder. Stir
in water and bring to boil. Pour over chicken. Add lemon juice and saffron. Cook, covered, over low heat
about 15 minutes or until meat is tender. Serve, spooning sauce over chicken.
--------------------------------------------------------------------------------------Curried Breast of Chicken with Pecans and Peppers from Tina MacDonald
2 whole fryer breasts (3/4 pound each), boned, skinned and cut in inch
4 tsp. flour
4 green onions, each with 1 inch of green, thinly sliced
large green pepper, finely diced
2 tbsp. pecans, coarsely chopped
1 tbsp. curry powder
tsp. salt
1 tsp. Splenda
tsp. Knorrs chicken stock base mixed in cup water
2 tbsp. peanut or corn oil
Prepare chicken. Place the flour in a zip-lock bag. Add diced chicken, close bag and shake to coat. Let stand
while preparing the vegetables and pecans and measuring the rest of the ingredients. Have oil ready to go.
Heat skillet or wok to high. When the pan is hot, add the oil. It should begin to sizzle at once. Quickly add
the green onion, and stir-fry for 30 seconds then add the green pepper and pecans. Stir-fry for 1 minute.
Add the curry powder, salt and Splenda. Reduce heat to medium low and stir rapidly for 1 minute to blend.
Add the chicken and return heat to medium high. Stir-fry for 2 minutes until chicken loses its pinkness. Add
the stock or water and blend well for 1 minute. Remove from heat and serve.
Serves 6 as part of buffet.
Total calories 1009 Total carbohydrates 18.2 grams
Per serving: Calories 169 Carbohydrates 3 grams
--------------------------------------------------------------------------------------------Balsamic Chicken
1 Lb. boneless skinless chicken breast
1 green pepper
2-3 whole garlic cloves
Salt and pepper to taste

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Dark balsamic vinegar

Olive oil
Mushrooms
Onion
Italian seasoning
In an aluminium pan pour olive oil then place breasts inside. Then cut pepper into strips, slice onion, toss in
garlic cloves and mushrooms. Pour in balsamic vinegar. Let marinate in refrigerator for at least an hour.
Then pre heat oven @ 400.Season to taste salt/black pepper, Italian seasoning. Cook until chicken is
done.(30 min. or so) All your ingredients can vary to taste. This is really good!!
------------------------------------------------------------------------------------Balsamic Pepper Chicken
4 boneless skinless chicken breasts
2 tsp. lemon pepper
2 tsp. vegetable oil
1/3 cup balsamic vinegar
1/4 cup chicken stock
2 cloves garlic, minced
Sprinkle lemon pepper on both sides of the chicken. In a skillet, heat oil over medium heat. Add chicken and
cook for 5-7 minutes on each side or until chicken is no longer pink inside. Remove chicken to a serving
platter and keep it warm. Mix vinegar, broth and garlic and add to the skillet. Stir cook over medium-high
heat for about 2 minutes or until the mixture is reduced and slightly thickened. Pour sauce over chicken
breasts and serve.
Makes 4 servings.
Tip: Double the sauce ingredients if you want extra sauce for dipping.
-------------------------------------------------------------------------------------------------Oriental Sweet and Hot Marinade
It's absolutely delicious. If you do use it, keep the BBQ flame at medium and slow cook the chicken for
about 20 - 30 minutes.
1/2 cup soy sauce
1/2 cup water
1/4 cup sesame oil
2 tablespoons brown sugar (I use 5 of the tiny little Brown Sugar Twin spoonfuls -- the little measuring
spoon that comes with the box)
1/2 cup green onion, finely chopped
1 tablespoon garlic, minced
2 tablespoons fresh ginger, grated
1 teaspoon cayenne pepper
Mix all the ingredients together. Take a large bag and fill with 9 or 10 pieces of chicken... pour the marinade
into the bag with the chicken. Seal. Set in refrigerator overnight (at least 8 hours but tastes best if you let it
sit for 24).
------------------------------------------------------------------------------------------Chicken Rollups
2 boneless chicken breasts
2 slices Swiss cheese
1 cup mushrooms, sliced
2 tablespoons onion, chopped
Some broccoli spears
1/2 cup chicken broth
1 tablespoon butter
Oregano to taste
Pound the chicken breasts out 1/4 inch thick. If this makes them too big to handle easily, slice lengthways
to manageable size.
Put a slice of the cheese on each breast, top with some of the broccoli spears. Roll up jellyroll style, fasten
with toothpicks. Mine usually come out looking more like porcupines
Heat the butter in a heavy skillet, preferably with a lid. Put the chicken rolls in the butter on low to medium
heat and cook for at least 15 minutes, turning frequently to brown on all sides. Chicken should have clear
juices. Scrape bottom of pan frequently to loosen up the good stuff Broccolli will still be a little crunchy. Pour
in the chicken broth, use as much as you would like to have gravy, allowing for a bit of reduction
(evaporation) as it cooks. Add mushrooms and onions, and oregano. Increase heat a little and stir from time

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to time to reduce the sauce. Serve and enjoy.

Carbs count - PLEASE check this for mistakes!! I'm still new at it mushrooms (3), onion (2), Swiss - it claims
0 but I usually say (2) chicken broth claims 0 but I say (1), broccolli (2) for a total of 10 grams. Might be
another 1/2 gram if you used a lot of oregano.
----------------------------------------------------------------------------------------Barbecued Chicken
2 lbs. chicken pieces
3/4 small onion
1/3 cup tomato sauce
1/3 cup nonfat plain yogurt
3/4 tsp. fresh ginger, chopped
2 garlic cloves
1-1/4 tsp. coriander
1/4 tsp. cayenne pepper (optional)
1-1/4 whole cloves
3/4 tsp. cumin seeds
2-3/4 cardamom pods
3/4 tsp. salt
3/4 tsp. garam masala
1/8 tsp. red food coloring
Remove the skin and all visible fat from the chicken pieces. Cut 2-3 slits, 1 inch long and 1/2 inch deep, in
each piece of chicken. Place in a casserole dish and set aside. Cut onion into 4-5 pieces. In a blender jar put
onion, tomato sauce, yogurt, ginger, garlic cloves, coriander, cayenne pepper, cloves, cumin seeds,
cardamom pods, salt, garam masala and red food colouring. Blend to a smooth paste. Pour the tandoori
paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and
marinate in the refrigerator 4-24 hours. Preheat oven to 400 F. Remove chicken pieces from the marinade,
saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes.
Turn pieces over and brush with remaining marinade. Bake for 10-15 minutes until chicken is tender. Turn
oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color. Transfer to a
serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.
Makes 6 servings.
----------------------------------------------------------------------------------------Chicken Liver Pate
Serving Size: 1
1/2 cup butter
4 ounces cream cheese
1/2 pound chicken liver
1 small onion
2 Tbsp. chicken broth
2 Tbsp. brandy
1/2 tsp. paprika
1/2 tsp. salt
1 dash cayenne pepper
Bring liver, onions, chicken broth, brandy to boil. Cook 5 min. Put in blender. Add paprika, salt and cayenne
pepper. Blend on high. Add butter and cream cheese. Pour in a mold or container. Let stand covered in
refrigerator until firm about 3 hours. Serve with Wasa or Pork Rinds.
---------------------------------------------------------------------------------------Chicken Thighs
2/3 cup of Mayo
1 tsp. salt
1 tsp. garlic salt
1 tsp. dried crushed rosemary
3 cups of crushed pork rinds
Mix Mayo with salt, garlic salt and rosemary. Brush chicken with the Mayo mixture and then roll the thighs in
the crushed pork rinds. Bake at 350 for 1 hour.
--------------------------------------------------------------------------------------------Easy Garlic Chicken Breasts
1/4 cup lime juice

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1/4 cup olive oil

1 Tbsp. minced garlic
2 boneless, skinless chicken breasts
salt and pepper
In a medium bowl, whisk together the lime juice and olive oil. Add garlic and season with salt and pepper
generously, and add chicken, making sure it is well-coated with the marinade. Marinate chicken, covered in
fridge for at least 3 hours and preferably overnight. Preheat oven to 400 degrees F. Remove chicken from
marinade and discard marinade. Arrange chicken breasts in a shallow baking pan.
Season with salt and pepper and roast for 25-30 minutes or until chicken is cooked through and the juices
run clear when you prick it with a fork. Serves 2.
**This is really simple, but surprisingly good. The chicken is somewhat garlicky and tangy because of the
lime juice, but it is not too strong-tasting.
-------------------------------------------------------------------------------------------------Chinese Chicken
3 lb chicken
4 Tbsp tomato sauce
2 Tbsp soy sauce
1 Tbsp dry sherry
1 Tbsp white vinegar
1/3 tsp chilli powder
1 clove garlic, crushed
1 inch piece green ginger, grated
Wash and dry chicken. Combine the rest of the ingredients together and mix well. Add the chicken, coat well
with the marinade. Allow to stand several hours or overnight in refrigerator. Place chicken in a baking dish
and pour over marinade. Cover dish with foil. Bake in a moderate oven 1 1/2 hours, remove foil, bake a
further 30 minutes, brushing frequently with marinade.
------------------------------------------------------------------------------------------Turkey Pate
1 1/2 lbs. ground turkey
1/2 lb. salt pork, diced
5 medium onions, quartered
2 lbs. pork liver
3 eggs, beaten
1 1/2 tsp. salt
black pepper
marjoram
allspice
beef soup flavour base
1/2 lb. sliced bacon
Roast liver and onions in a roasting pan for 20 min, or until liver is tender. Discard liquid. Combine turkey,
liver, and onion. Grind in a food mill twice, or use food processor. Add eggs, dry seasonings, and beef
flavouring to ground mixture, mix well line a loaf pan with bacon slices and pack the ground mixture into the
pan on top of bacon. Place remaining bacon on top of ground mix. Bake at 325 for 1 hour. Cool in pan.
Remove pate from pan and chill. Slice and serve cold with pickles and horseradish.
This works well with pork, too!
------------------------------------------------------------------------------------Soy Wings
5 lbs. of wings
2 bottles of Kikkoman Soy Sauce
1 Bottle Lea and Perrins Worcestershire
4 packets Splenda
3/4 bottle of dry white wine
8 cloves of garlic, minced
Hot sauce to taste (optional)
Few drops of Liquid Smoke
1/2 to 1 cup of olive oil
Combine all the ingredients, including the wings and marinate at least overnight. Grill on low 1-1/12 hours
or until done. (Depends on how hot your grill is-sometimes I get them done in 1/2 hour) We figure about
3.7 grams carbohydrate per serving. And this serves about 8 persons. I know the ingredients sound like a

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TON of carbohydrates, but keep in mind you are NOT eating all of this--it is a marinade and basting sauce.
You get very little of the carbohydrates. Much better than hot wings
------------------------------------------------------------------------------------------Coconut Chicken Bites
1 pound chicken breasts, cut into 2" or 3" pieces
1 cup flaked or shredded coconut
1/2 cup flour (soy flour???)
1/2 tsp. salt
1/4 tsp. black pepper
1/4 tsp. garlic powder
1 egg lightly beaten
1/3 cup butter, melted
Heat oven to 400:. Mix flour. coconut, salt, pepper and garlic powder together. Dip chicken bites in the egg
then in the flour mixture. Place the chicken bites onto a greased cookie sheet or baking pan. Drizzle with
melted butter. Bake approx. 25 minutes or until the chicken is browned and cooked through. Turn once
during cooking. This is good served with an apricot or plum dipping sauce.
-----------------------------------------------------------------------------------------Mushroom Chicken
12 chicken thighs
Salt and Pepper
Paprika
Sauce:
1/4 cup butter
1/2 pound mushrooms, sliced
1 tbsp. flour
1 tsp. soy sauce
3/4 cup whipping cream
Preheat oven to 350 F. Place chicken thighs on a rack over a large cookie sheet. Season with salt and
pepper to taste. Generously dust with paprika. Bake for one hour.
To make sauce, melt butter in large skillet. Add mushrooms; sprinkle with flour, toss mushrooms to
distribute flour. Saut over medium heat, stirring occasionally for 8 to 10 minutes. Add soy sauce, and
slowly stir in cream. Cook and stir till mixture bubbles and thickens. Season to taste with salt and pepper.
Serve over baked chicken thighs.
Total Calories: 1,164 Carbohydrates 25.8
Per serving: Calories: 194 Carbohydrates: 4.3
------------------------------------------------------------------------------------------Parmesan Chicken Wings
1 cup grated Parmesan Cheese
2 tbsp. chopped parsley (or 1 tbsp. dried parsley flakes)
2 tsp. paprika
1 tsp. dried oregano
1/2 tsp. dried basil
1/4 tsp. salt
1/4 tsp. pepper
1/2 cup (1 stick) melted butter
1 pound chicken wings, disjointed and tips removed
Preheat oven to 350. In a big ziplock bag, combine parmesan cheese and spices, and shake to mix. Pour
melted butter into a shallow bowl. Dip wings (a few at a time) into the butter, then put into the bag and
shake to coat. Place the chicken on a baking sheet and bake for 45 minutes.
----------------------------------------------------------------------------------------------Delmonico Chicken
3 lbs. cut up chicken pieces
Pepper
4 tablespoons butter - at room temperature
1 teaspoon dijon mustard
1 teaspoon red wine vinegar
1/2 teaspoon paprika
3/4 cup crushed pork rinds

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Rinse chicken and pat dry. Season liberally with salt, and broil 6 to 8 inches from heat for 5 to 7 min per
side, until skin is browned. Remove from the oven and reduce the heat to 350.
Blend butter with mustard, vinegar and paprika.
Arrange chicken, skin side up, in a large baking dish. Brush with the butter mixture. Sprinkle the pork rinds
over the top. Bake 15 to 20 minutes, until topping is browned and crisp.
--------------------------------------------------------------------------------------Oven Fried Chicken
1 chicken (approximately 3 lbs.) cut up
2 eggs, slightly beaten
1/8 cup heavy cream
1/8 cup water
2-1/2 cups crushed pork rinds (takes a 3 oz bag)
1 teaspoon poultry seasoning
1/2 teaspoon pepper
5 tablespoons butter, melted
Preheat oven to 350. Rinse chicken and pat dry. Mix together eggs, cream and water in a shallow dish. Mix
pork rind crumbs, poultry seasoning and pepper in another shallow dish. Dip chicken pieces in the
egg/cream mixture, and then dredge in the pork rind mixture to coat evenly. Arrange chicken in a 9 x 13
baking dish. Drizzle with the melted butter. Bake uncovered for one hour.
-----------------------------------------------------------------------------------------Easy Oven Chicken
Serves 4
1 roasting chicken, cut up
1 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon dried parsley
1 teaspoon tarragon
1/2 tsp. poultry seasoning
1/2 teaspoon paprika
1/4 teaspoon black pepper
2 tablespoons margarine
1 teaspoon creole seasoning
Wash and arrange the chicken pieces in an oven-proof baking dish. Sprinkle with all spices. Dab margarine
on top of the chicken. Bake covered in a 350 oven for 30 minutes. Remove cover and bake an additional 10
minutes. Serve with broccoli and faux mashed potatoes.
Per Serving: (2 pieces)
Protein 80.2g
Carbs: 1.2g
Dietary Fiber: 0.3g
-------------------------------------------------------------------------------------------Italian Ground Turkey or Chicken Turine
1-1/2 lbs. ground turkey
Italian herb seasoning (Your tastes)
1 egg
1/2 cup crushed pork rinds
Parmesan cheese
1/4 lb. Mozzarella cheese
1/2 cup tomato sauce
Sliced olives
Mix ground turkey, egg, seasoning, Parmesan, pork rinds and a little tomato sauce together in a large bowl.
Press meat out into a square onto greased foil on a baking sheet to form a rectangle about 1/2 an inch
thick. Layer mozzarella and remaining tomato sauce, Parmesan and the olives on top of the turkey. Now,
roll the turkey inwards onto itself to form a roll. This can be tricky, so take your time. Preheat oven to 400
degrees and bake for about 45 minutes to 1 hour. When done, let the turine rest for 15 minutes and slice on
a bias and serve with tomato sauce on the side. Enjoy!
---------------------------------------------------------------------------------------------Lettuce Wraps
2 breasts of chicken, boneless and skinless, sliced into fajita strips

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1 Portobello mushroom cap, stem removed and diced finely (1/4" dice)
1/2 onion, finely diced
3 green onion tops, sliced
1/2 cup diced water chestnuts
1/2 cup bean sprouts
1 clove elephant garlic, minced (or 1/4 tsp. minced regular garlic)
Olive oil
Sesame oil
Chili oil
Soy sauce (find the lowest carb one, duh )
Salt
A head of iceberg, or some romaine hearts
Sauce:
1 cup 0-carb chicken broth
1 tsp. HOT Chinese mustard
2 tsp. regular yellow mustard
red pepper flakes
Chili oil
1 packet Equal
Sprinkle the chicken with just a tad of salt; Heat 2 Tbsp. olive oil, 1 tsp. sesame oil, and a sprinkle of chili oil
in a big skillet. Sear the chicken in the hot oil, then turn down heat and cook until done; set aside to cool,
then dice.
In the same oil, saut the onions until tender. Add the mushrooms and a little water, then cook until they
are soft. Add the garlic and green onion tops, stirring constantly so that the garlic doesn't burn. Throw in the
water chestnuts and the sprouts, mix well, and add 2 Tbsp. soy and a little more chili oil. Add back in the
diced chicken, and Voila! There's your filling. Adjust the seasonings to your taste.
Nuke the chicken broth till piping hot, then whisk in the mustards, Equal, red pepper, and chili oil. Add
enough soy sauce to make it taste the way you like.
Using a lettuce leaf, fill it with filling and top with a spoon or two of sauce. YUM!!!! Heaven! Hope you all
enjoy!
-----------------------------------------------------------------------------------------------------Delightful Chicken Dish
4 larger chicken breasts pounded flat
Several sprigs chopped fresh tarragon (more or less to taste)
Juice of 1 lemon
Zest of same lemon, minced fine
Garlic to taste (12 cloves for me, no vampire problems so far)
Butter, lots of it! I used a whole stick
2 finely chopped shallots
1 pound mushrooms sliced
2 cups rich fatty chicken stock
Salt - not needed but add to taste
Saut chicken till 1/2 cooked in 1/4 cup or more butter. Remove and in juices saut garlic, shallots, chopped
tarragon leaves, lemon zest till wilted. Add mushrooms and saut till 1/2 cooked. Add more butter if you
want! Add broth, bring to simmer and reduce 50%. Add chicken and cook till chicken is just done and still
tender. Add lemon juice last and combine well. Serve with garlic fauxtatos (fauxtatoes?) and veggie of
choice.
Total recipe: 43grams of carbohydrates
For four servings, 10.75grams of carbohydrate per serving.
---------------------------------------------------------------------------------------------------Chicken with Mustard Seeds
Yield: 4 servings
1 1/2 tsp. salt
1 tsp. ground turmeric
2 lb. chicken; cut into pieces
1 tbsp. brown mustard seeds
5 fresh green chillies; roughly chopped
4 1/2 tbsp. mustard oil
3 tbsp. Cilantro
Rub 1 tsp salt and 0.5 tsp turmeric over the chicken.

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Grind the mustard seeds to a fine powder in your grinder. Put the mustard seed powder, chillies and 0.25
tsp. turmeric into a blender. Add 4 tablespoon water, blend to a smooth paste (N.B., when making this for
two and halving the ingredients, it'll fit into the spice grinder so you don't have to dirty up the blender).
Heat 3 tablespoons oil in a large pan or wok on high heat. Add chicken. Stir and fry for 10-15 minutes until
golden. Remove from pan.
Add remaining oil to the pan. When hot add the mustard and chilli paste and turn heat down to low. Stir and
fry for 3-4 minutes until the oil bubbles on the surface. Add the chicken and the rest of the salt and
turmeric. Add 1.25 cups water and bring to the boil on medium heat. Cover and cook for 10-15 minutes
until chicken is tender and sauce has reduced to just coat the pieces.
Sprinkle the cilantro over and serve.
------------------------------------------------------------------------------------------------20-Minute Chicken Parmesan
Ingredients (4 servings)
4 boneless and skinless chicken breast halves
1 egg, slightly beaten
1/2 cup crushed pork rinds
2 tbsp. butter
1/2 cup tomato sauce
1/2 cup Shredded mozzarella cheese
1 tbsp. Grated Parmesan cheese
1/4 cup Chopped fresh parsley
Using palm of hand flatten chicken to even thickness. Dip chicken into egg then into crumbs to coat. In
skillet over medium heat, in hot margarine, brown chicken on both sides. Add tomato sauce. Reduce heat.
Cover; simmer 10 minutes. Sprinkle with cheeses and parsley. Cover; simmer 5 minutes or until cheese
melts.
Makes 4 servings.
-------------------------------------------------------------------------------------------------Jeris Beer-Roasted Chicken
1 whole roasting chicken
1 can beer
Olive Oil
Salt
Pepper
Rosemary
Remove the giblets and neck, wash the chicken and pat it dry. Rub olive oil all over chicken and season with
salt, pepper, and rosemary or other rotissary spices.
Open beer can, and place chicken on top of can. Beer can should be inserted in cavity of chicken. (Be
careful, chicken is slippery.) The can, along with the chicken legs should hold the chicken vertical.
Preheat oven to 375 degrees. Place chicken in a baking dish and put in oven. Bake for 80 min. or until
chicken is done. Skin with be crunchy, but meat will be very moist from beer.
Note: When I cooked this, my chicken fell over during last few minutes of cooking because the chicken was
so tender, the legs couldn't hold it up anymore. Luckily, my baking dish was big enough that no mess was
made. Beer did spill inside the chicken, but it was still very good.
---------------------------------------------------------------------------------------------Swiss Chicken
4 boneless, skinless breasts
2, 1oz Swiss cheese slice
2 slices ham lunchmeat
1/8C mozzarella
Pork rinds
2-3 tbsp. grated Parmesan
Flatten out breasts how ever you need to (I dont have a meat beater), sprinkle with salt, pepper,
garlic/onion powder. Place 1/2 slice of ham, 1/2 slice of Swiss and a little of the mozzarella on the breast.
Roll up and coat with crushed pork rinds and parmesan mixed. Place in pan with the overlapped edge down.
Bake at 350 for approximately 35-45 min. Ahem.......Yummy!!!
----------------------------------------------------------------------------------------------American Chicken Rockefeller
1-10oz package frozen chopped spinach

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1 egg, beaten
1/4 cup grated Parmesan cheese, divided
1 cup crushed pork rinds or other replacement for bread crumbs
6 skinless, boneless chicken breasts (I use pre-packaged breasts)
Salt & pepper to taste
3 Tbsp. melted butter or margarine
Cook spinach according to package instructions; drain well, and allow to cool. Combine spinach, egg, and 1
Tbs. Parmesan cheese; set aside. Combine pork rinds and remaining Parmesan in shallow pan; set aside.
Salt & pepper chicken, brush with melted butter and roll each in pork rind mixture covering completely.
Place in a greased 9"x13" baking dish. Place 1 heaping tablespoon of spinach mixture on each chicken
breast spreading to form a small mound. Sprinkle with remaining pork rind mixture and drizzle with melted
butter. Bake @ 350 degrees for 40 minutes. Yield 6 servings.
----------------------------------------------------------------------------------------------------Balsamic Roast Chicken
1 - 5 to 6 lb. Roasting Chicken
2 Tbsp. Chopped Rosemary
2 Tbsp. Salt
3 Cloves chopped garlic
Pepper
1 Red Onion, Chopped
1/4 cup Balsamic Vinegar
1/4 cup Red Wine
Heat oven to 350. Clean chicken - remove neck, giblets, and liver. Rinse bird and pat dry.
Rub the rosemary, garlic, salt and pepper on the outside of the bird. Let sit for about an hour. Actually you
can do this up to 24 hours in advance so the flavours take hold. Cover and place chicken in the refrigerator.
Sprinkle the bottom of the roasting pan with the chopped onions. Then place the chicken on top of the
onions. Pour the balsamic vinegar and the wine over the chicken. Roast in the oven for approximately 2
hours (or 20 minutes per pound). Carve the chicken and serve with the balsamic and onion mixture from the
bottom of the pan.
--------------------------------------------------------------------------------------------------Sauce for BBQ Wings
1/2 (10oz) bottle Worcestershire sauce
1/8 cup hot pepper sauce (2 TBS)
4 Tbsp. (1/2 stick) butter
1 scant cup cider vinegar
1/2 Tbsp. ground black pepper
1 tsp. salt
1 tsp. red pepper flakes
4 garlic cloves, pressed.
Combine all ingredients in saucepan over medium heat and bring to boil Stir well, lower heat and simmer for
10 min, stirring frequently. Cool and refrigerate until ready to use. Keeps for several days
---------------------------------------------------------------------------------------------------Buttermilk Pecan Chicken
4 boneless, skinless chicken breasts
1 egg
1 cup heavy cream
1 cup ground pecans (I put 2 cups of pecans in a food processor)
1/4 cup sesame seeds
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon paprika
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 cup butter, melted
Between two sheets of waxed paper pound the chicken until fairly thin. In a bowl, beat the egg and add the
cream; set aside. In a shallow pan mix the ground pecans, sesame seeds, and spices together. Dip the
chicken in the egg mix and roll in the pecan mix. Place in a baking pan. Once finished with all of the pieces,
drizzle with the melted butter. Bake at 350 for 40 minutes or until a nice golden brown. Turns out fork
tender, juicy, and crunchy.

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NOTE: You will have pecan mixture left over, so I don't believe that the carb count could be that high. Save
the rest of the mixture in a airtight container or bag in the frig for the next time. This mix is especially good
on fish, too.
-------------------------------------------------------------------------------------------------Bacon Chicken Wrap
3 or 4 boneless skinless chicken breasts
1 package of bacon
2 (3oz.) squares of cream cheese (softened)
1 medium onion
2 Tbsp. butter (melted)
2 Tbsp. milk
Salt & pepper to taste
Toothpicks
Mix cream cheese, milk, salt & pepper together. Chop onions & mix in to mixture. Cut a slot in chicken &
stuff mixture inside. Wrap bacon around chicken to where it covers chicken & holds mixture in. Put in
casserole dish & bake at 350 for 20 minutes & then broil for the same amount of time so bacon will get done
on all sides! Remove toothpicks & enjoy!
-------------------------------------------------------------------------------------------------Chicken Broccoli Casserole
6 cooked chicken breasts (mine were grilled outdoors) 0 carbs
1 lb broccoli florets 16 carbs
1 8 oz. Package cream cheese 6 carbs
1/3 c heavy cream 3 carbs
1/3 c water
2 c. shredded cheddar 0 carbs
Dice chicken into bite sized pieces. Cook broccoli according to package directions or to crisp tender. Melt
cream cheese with cream and water. Mix drained broccoli and chicken with sauce. Pour into casserole dish
and top with shredded cheddar cheese.. Bake at 350 degrees for 30 min.
Makes 6 servings about 5 carbs each.
-----------------------------------------------------------------------------------------------Chicken Cordon Bleu
4 Large boneless skinless chicken breast halves
2 Tbsp. butter or margarine softened
1 tsp. dried Thyme
4 thin slices Swiss cheese
8-12 bacon strips
2 eggs
1/2 c. milk or cream
1/2 c. Atkins bake mix
3/4 c. crushed pork rinds
1/2 tsp. garlic powder
1 tsp. dried Oregano
1/4 c. parmesan cheese
Flatten chicken breasts, using a knife to cut from middle towards outside (but not all the way through the
side) to form a flap. This helps thin down the chicken where it tends to be the thickest and also makes your
working surface larger. Open flap and press flat with smooth side down underneath. Spread butter on the
top. Sprinkle with Thyme. Top with a slice of ham and cheese. Roll up tightly. Wrap each with two or three
slices of bacon and secure with toothpicks. In a small bowl, beat eggs and milk; set aside. Place Atkins bake
mix in another bowl. Set aside. Combine the crushed pork rinds, garlic powder, oregano and cheese. Dip
each chicken breast into egg mixture, then bake mix, again into egg mixture and then into pork rinds. Place
on greased baking sheet. Bake at 350 Degrees for 40-45 min. or until chicken juices run clear. Yield: 4
serving with less than 5 carbs each.
---------------------------------------------------------------------------------------------------------Chicken Low-Carbonara
Saute chicken breasts in butter sprinkled with seasoned salt, just until browned on both sides (you don't
have to cook all the way through).
Place one cup of Ragu Cheese Creations Roasted Garlic Parmesan sauce in the bottom of a foil lined baking
pan. Put the chicken on top of the sauce. Cut up several pieces of Canadian bacon and place on top of

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chicken. Put shredded mozzarella cheese on top of that. Cover with the rest of the sauce.
Bake for 40 minutes at 350 degrees. Yum!
------------------------------------------------------------------------------------------------Chicken Casserole
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup mozzarella cheese
Cook spinach according to package directions, eliminating salt; drain. Mix onions with spinach. Arrange
spinach in bottom of 1 1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder. Arrange
mushrooms on spinach and drizzle with melted margarine. Place chicken on mushrooms and sprinkle with
remaining 1/4 teaspoon of the garlic powder. Top with mozzarella cheese. Place in 350F oven and bake for
30 minutes. Makes 6 servings.
Per Serving Calories: 202; Protein: 26 g; Carbohydrates: 4 g; Total Fat: 9.3g; Saturated Fat: 3.3 g;
Cholesterol: 74 mg; Sodium: 205 mg
Harvey Balboner
Chicken Mushroom Dijon

07-15-2004, 04:22 PM

4 each chicken breast halves -- skinned & boned

1 teaspoon Lemon Pepper
1/4 teaspoon onion powder
1 cup Heavy cream
1 tablespoon Dijon mustard
1 cup mushrooms
2 tablespoons Butter
Sprinkle both sides of chicken with lemon-pepper seasoning and onion power. In a skillet cook chicken in
margarine or butter over medium heat for 8 to 10 minutes, or till tender and no longer pink, turning once.
In a small mixing bowl mix together sour cream, cream and mustard. Pour Mushrooms over chicken, pour
mustard mixture over chicken and mushrooms. Stir until sauce thickens and mushrooms and chicken are
well coated.
NOTES : Can use 1/3 cup of sour cream and 2/3 cup of heavy cream (instead of 1 cup heavy cream) for a
thicker sauce)
------------------------------------------------------------------Delmonico Chicken
3 lbs cut up chicken pieces
Pepper
4 tablespoons butter - at room temperature
1 teaspoon dijon mustard
1 teaspoon red wine vinegar
1/2 teaspoon paprika
3/4 cup crushed pork rinds
Rinse chicken and pat dry. Season liberally with salt, and broil 6 to 8 Inches from heat for 5 to 7 min per
side, until skin is browned. Remove from the oven and reduce the heat to 350. Blend butter with mustard,
vinegar and paprika.
Arrange chicken, skin side up, in a large baking dish. Brush with the Butter mixture. Sprinkle the pork rinds
over the top. Bake 15 to 20 minutes, until topping is browned and crisp.
---------------------------------------------------------------------------------------------Garlic Lime Chicken
4 Tyson Holly Farms Boneless, Skinless Chicken Breasts
1/2 cup low sodium soy sauce
1/4 cup fresh lime juice

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1 tablespoon Worcestershire sauce

2 cloves garlic, minced
1/2 teaspoon dry mustard
1/2 teaspoon coarsely ground pepper
Marinating Time 30 Minutes
Cooking Time 15 Minutes
Servings 4
Preparation
Rinse chicken with cold water and pat dry with paper towels. Place in recloseable plastic bag. Mix together
soy sauce, lime juice, Worcestershire sauce, garlic and mustard. Pour over chicken in bag. Close bag and
toss to coat well. Marinate in refrigerator 30 minutes. Drain chicken; discard leftover marinade. Sprinkle
chicken with pepper.
Cook
Spray non-stick fry pan with butter-flavoured cooking spray and heat over medium heat. Add chicken and
cook about 6 minutes on each side or until done. Refrigerate leftovers. Note: Chicken may be grilled. It is
also delicious served cold.
-----------------------------------------------------------------------------------Savoury Kale Stuffed Chicken
4 whole broiler-fryer chicken breasts, halved, boned
1/2 medium onion
1 tablespoon extra virgin olive oil
2 medium garlic cloves, minced
4 cups firmly packed kale leaves, ribs removed
1 pound ricotta cheese
1 egg, beaten
1/4 cup chopped parsley
1 teaspoon salt
1 tablespoon fresh chopped basil
1/4 teaspoon freshly ground pepper
In food processor, place onion and process with on-and-off control until onion is chopped. In medium frying
pan, place oil and heat to medium temperature. Add garlic and onion; saut about 5 minutes or until lightly
browned and set aside. In large sauce pan, place 2 cups water and a steamer basket. Cover and bring water
to a boil; add kale and steam over high heat about 6 minutes or until kale is cooked through. Remove kale
and place in food processor. Process with on and off control until finely chopped. Gather into a ball and
gently press out excess water.
In large bowl, mix together onion and garlic mixture, kale, ricotta, egg, parsley, salt, basil and pepper.
Gently loosen skin from one side of breast to forma pocket. Stuff 1/3 cup of kale mixture into pocket of each
breast. Tuck skin and meat under breast to form dome shape. Place chicken in buttered glass baking dish.
Bake in 350 degrees F, oven about 30 minutes or until fork can be inserted in chicken with ease. Remove
from oven and let rest about 10 minutes before slicing and serving. Makes 8 servings.
--------------------------------------------------------------------------------------------------------Lemon Herb Grilled Chicken
1 Tbsp. grated lemon peel
Juice of 2 large lemons(about 1/3 cup)
1/4 cup olive oil
1/4 cup chopped fresh parsley
2 Tbsp. minced shallots
1 Tbsp. minced garlic
1 tsp. chopped fresh thyme
1/2 tsp. salt
1/4 tsp. freshly ground pepper
3 whole chickens (3 lb. each) quartered
Combine the marinade ingredients. Dip chicken in marinade and place in 3 heavy-duty storage bags with
any remaining marinade. Refrigerate 4 hours. (Can be made ahead. Refrigerate up to 24 hours. Remove

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from refrigerator 1 hour before grilling.)

Prepare grill or preheat broiler and broiler pan. Grill over low heat or broil 4 inches from heat source 14 - 30
minutes, turning and brushing with reserved marinade every 5 minutes.
-----------------------------------------------------------------------------------------------------Lemon Roast Chicken
1 Whole Chicken
Salt & Pepper
1 tsp. Oregano
2 Cloves Garlic, Minced
2 Tbsp. Butter
1 cup Chicken broth (or water)
3 Tbsp. Lemon Juice
Remove the giblets and neck, wash the chicken and pat it dry. Salt & Pepper. The chicken and place it in a
crock-pot, with the cavity opening towards the top. Sprinkle half the Oregano and Garlic inside the cavity,
and half outside. Add butter and Chicken broth to the crock-pot. Cover and cook on low for 8 hours. During
the last hour of cooking add Lemon juice.
---------------------------------------------------------------------------Ranch Chicken
4-5 Boneless Chicken Breasts
1 pkg. Hidden Valley Ranch Dressing (Buttermilk)
1/2-1 lb. Bacon
2 c. Mixed Shredded Cheese
Arrange chicken breasts at bottom of casserole dish. Sprinkle dressing packet on top. Lay bacon across to
cover all and top with cheese. Bake covered at 350 for 45 min. Remove foil and bake open for an additional
15 min.
-------------------------------------------------------------------------------------------------------------Sesame Wings
1/2 cup vegetable oil
1/2 cup sherry
1/4 cup soy sauce
1/4 cup lemon juice
2 cloves garlic -- minced
1/4 cup toasted sesame seeds
2 pounds chicken wings
Salt - to taste
1. In a blender, combine oil, sherry, soy sauce, lemon juice, garlic, and sesame seed; process until smooth.
2. Salt wings lightly. Place in a large bowl and cover with marinade; refrigerate for at least 1 hour.
3. Preheat broiler.
Broil wings 5 inches from heat for 7 minutes per side, basting once on each side with marinade. Makes
about 20 drummettes.
Total Grams: 25.9 Per Serving: (20) 1.3
---------------------------------------------------------------------------------------------------------Soy Wings
5 lbs. of wings
2 bottles of Kikkoman Soy Sauce
1 Bottle Lea and Perrins Worcestershire
4 packets Splenda
3/4 bottle of dry white wine
8 cloves of garlic, minced
Hot sauce to taste (optional)
Few drops of Liquid Smoke

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1/2 to 1 cup of olive oil

Combine all the ingredients, including the wings and marinate at least overnight. Grill on low 1-1/12 hours
or until done. (Depends on how hot your grill is-sometimes I get them done in 1/2 hour) We figure about
3.7 grams Carb per serving. And this serves about 8 persons. I know the ingredients sound like a TON of
carbs, but keep in mind you are NOT eating all of this--it is a marinade and basting sauce. You get very little
of the carbs. Much better than hot wings IMHO>
------------------------------------------------------------------------------------------------------Hot Sauce Breaded Chicken
Crush porkrinds in blender, and add Parmesan cheese (about 1/4 cup Parmesan to 3/4 cup porkrinds,
crushed).
Take one boneless Chicken Breast - Flattened (or cut into cubes to make nuggets). Dip chicken in one
beaten egg. Then, dip in Parmesan/porkrind mixture.
Fry in oil until brown on both sides. Drain chicken on paper towel.
Melt 1/4 cup butter in sauce pan. Add about 1/2 cup hot sauce, a splash of lemon juice, and a couple of
sprinkles garlic sauce. Coat cooked chicken with hot sauce mixture. Serve with blue cheese dressing for
dipping
--------------------------------------------------------------------------------------------------------Cashew Chicken
1 lb. chicken breast cut to bite-size pieces (marinated in soy sauce and dry sherry)
1 c. chicken broth
2 T vinegar
2 T Sugar Twin (or Splenda)
4 T soy sauce
1 1/4 t sesame oil
1/4 t salt
1 T not/Starch
1/3 c. cashews (approximately 11 carbs?)
1/2 t ginger (1/2 carbs?)
Mix 3/4 cup chicken broth, vinegar, Sugar Twin, soy sauce 1/4 t sesame oil, salt and not/Starch. Set aside.
Spray large pan with cooking spray or oil and heat on high. Add cashews and "toast" for about 2 minutes.
Remove and set aside.
Heat 1 tsp. sesame oil. Add ginger. Add a little of the 1/4 cup broth. Add chicken. Saut adding a little more
broth at a time to keep moist. Cook approx. 3 minutes.
Add sauce mix and stir until it begins to thicken. Remove from heat and add cashews.
I think its only about 8 carbs per serving if this makes 2 servings.
------------------------------------------------------------------------------------------------------Whole Roasted Chicken
Take a whole chicken, split it down the back, taking out most of the upper backbone. Salt & pepper it.
In a fairly shallow pan, place aromatic vegetables, such as celery, carrots, onions, etc. (You don't
necessarily have to eat them). Place the chicken, breasts up on top of the veggies. Stuff fresh herbs under
the skin, such as basil, oregano, rosemary, tarragon, whatever.
Place in a hot oven (400) for about 20 min/pound. The skin will be crispy, the chicken will be moist, and the
juice at the bottom will be a gravy good enough to make you slap yer mama.
---------------------------------------------------------------------------------------------------Chile Chicken
4 chicken breasts (bone in, skin on)
1 tbsp. olive oil

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Fresh herbs (thyme, oregano, marjoram, etc)

2 tbsp. paprika
1 1/2 tbsp. cumin
2 tbsp. chile powder
NOTE: You can use Emerils Southwestern Rub rather than the spices above
1. Preheat oven to 400 degrees
2. Combine spices (or Emerils Southwestern Rub) and coat chicken so that all sides taste good
3. Coat pan or ovenproof skillet with oil
4. Place chicken, skin side up and bake 35-40 minutes
5. Remove bone and serve
NOTE: You can use boneless, skinless chicken breast, but make sure to reduce cooking time by 5-10
minutes.
---------------------------------------------------------------------------------------------Roast Chicken Breasts with Bacon
4 boneless skinless chicken breasts
4 slices bacon
Garlic Pepper (or garlic powder and fresh ground pepper)
Just place the chicken breasts in an oven safe pan, sprinkle with garlic pepper, slice the bacon strips in half
so that they cover the chicken, and bake for about an hour at 350 till the bacon is crispy. As a variation,
place the breasts on grated cauliflower and bake it all together. The bacon juices baste the chicken and
flavor the cauliflower. Good technique for basting a turkey too.
-------------------------------------------------------------------------------------------------Pork Sausage Stuffing for Turkey
2.5 lb. pork sausage
1/4 cup fresh parsley, chopped
1 clove garlic, minced
1 tsp. thyme
1 tsp. salt
2 eggs, slightly beaten
1 tsp. pepper
1/4 tsp. nutmeg
1 tsp. sage
1/2 tsp. Tabasco sauce
Brown sausage in a large frying pan, breaking up with a fork. When all the pink is gone and sausage is
thoroughly cooked, remove from heat. Drain excess fat from sausage meat.
Add remaining ingredients and mix well. Refrigerate until ready to use. Makes about 5 cups.
----------------------------------------------------------------------------------------------------Crispy Chicken with Honey Mustard
Boneless skinless chicken breasts (I used 4)
Cut each into 4 strips (they are about 2 inches wide each)
First, dip into mixture of:
1/3 cup sour cream (1-2 carb)
2 Tbsp. heavy cream (2 carb)
2 Tbsp. Guldens spicy brown mustard (0 carb)
2 eggs (0 carb)
I added some salt substitute (for potassium) and natures seasoning (salt free) sprinkle both to taste.
About 2 to 3 Tbsp. water to thin to pancake batter-like thickness
Then dip into
Plain pork rinds post food processor
Some more salt substitute and seasoning as desired
I cook these in a glass pan that is sprayed with butter flavored NO carbohydrate cooking spray at 425. I also
sprayed the tops of them with the spray ( a trick my grandma taught me) so they are "oven fried" I cook

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until done (no pink throughout of course) about 25 minutes. Or cook at time and temp your normally cook
chicken.
No carb "Honey" mustard sauce..
1/2 cup real mayonnaise
1 to 2 Tbsp. spicy brown mustard (to taste)
Your favorite sweetener to taste - yes it really sweetens it to make it taste like honey mustard!
Tonight when I made it I added some no carb Caesar salad dressing I had found (I made from a packet) at
the store - about 1 Tbsp. - added a nice flavor.
Just experiment with the above... there are no carbs in it and boy does REAL mayonnaise beat the low fat
junk I have eaten for so long!! Add above ingredients to taste. If you have added too much sweetener as I
did, add a little more mustard to balance out. I used powder equal. Will try stevia next....
My calculations are that there are less than 10 carbs for the whole thing!!
-----------------------------------------------------------------------------------------------------------Chicken and Broccoli Alfredo
Slice up a couple skinless, boneless chicken breasts and place in frying pan preheated with a liberal amount
of olive oil and a couple teaspoons of butter. Add dried minced onion and pepper. Turn chicken until mostly
cooked. Add a liberal amount of fresh sliced mushrooms and allow to simmer until the mushrooms are
tender. Then add 1/2 jar of Alfredo sauce (Ragu has Classic Alfredo, Garlic Parmesan and 4 Cheese flavors all are low carb and high fat - there are other brands out there equally as good). Stir well and continue to
simmer to heat the sauce. Add steamed broccoli (steamed on the side at the same time the chicken was
cooking). Stir and simmer until the broccoli is nicely coated with the sauce.
Serve with a nice glass of wine and eat as much of this as you want. I am usually stuffed full on 1/2 of this
(I save the rest to reheat for the next day's lunch).
-----------------------------------------------------------------------------------------------------

Wings!!!
Parboil wings w/ a little salt and white pepper (put cleaned wings in cold water in pot, bring to boil, boil
about 15 minutes)
Drain in colander (can do up to this step and refrigerate for a day or two, sometimes I do double batch to
this point and refrigerate or freeze for use later)
Preheat oven to 350F, spray glass pan w/ non stick spray oil (pan should be large enough to put wings in
SINGLE LAYER)
Douse w/ hot sauce, maybe some butter (but we skip the butter)
Bake, turning them about every 15 minutes or so and reapplying hot sauce as you like, usually takes me 45
minutes to an hour
Eat w/ blue cheese dressing and chunks of cheddar cheese (preferably very sharp cheddar cheese)
These come out VERY crispy, not much fat on them, really yummy. Developed this as an alternative to deep
frying buffalo wings when we were low-fatting it.
-------------------------------------------------------------------------------------------------------Luminarias Chicken
Take a couple of tablespoons or so of the soy baking mix, add some tarragon, marjoram, sage, oregano,
garlic powder, onion powder and black pepper.
Coated 4 chicken breasts and brown them in butter
Cut a couple of handfuls of fresh broccoli florets into the pan,
Mix together, in a bowl, a 16 oz container of sour cream, about a half a cup of heavy cream. Grate an ounce
or so of Pepper Jack cheese, (Monterey Jack with jalapeno peppers in it) and mix it all together, dump it
over the chicken and broccoli, cover the mess up, and let it simmer real low for 25 min.
--------------------------------------------------------------------------------------------------

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Quick Parmesan Chicken Strips

Spray Pam or lightly coat pan with oil. Spread mayonnaise on chicken breast strips. Cover with grated
Parmesan cheese. Sprinkle with lite-salt and pepper. Bake at 350 till done, turning once.
-------------------------------------------------------------------------------------------------Outback Steakhouses "Alice Springs Chicken"
Fully cook some seasoned Boneless Chicken Breast or Thighs. At the same time fry up some Bacon (75%
done), enough for 3-4 slices each breast/thigh.
Once the Chicken and Bacon are finished then place the Chicken in a dish then cover with the bacon and
then pile on Sharp Cheddar, Monterey Jack and Hot Pepper Cheese and bake for about 10 minutes at 350!
------------------------------------------------------------------------------------------Chicken with Pistachios
4 chicken breasts
1 Cup Sour Cream
1/2 Cup chopped Green Chile Pistachios
Spray baking pan with oil. Lay in the chicken breasts, cover with the Sour Cream and sprinkle over the top
with Green Chile Pistachios. Bake uncovered in 375 degree oven until the chicken is tender, about 45
minutes.
------------------------------------------------------------------------------------------Macadamia Nut Chicken
4-6 chicken or fish cutlets
1 cup Macadamia nut crumbs
Salt and pepper
1/2 cup Macadamia nut oil (or an olive oil/butter combination)
1 egg
2 tbsp. lemon juice
Fresh chopped parsley
Dry the cutlets and roll in seasoned flour. Cover cutlets with beaten egg and roll in Macadamia nut crumbs.
Heat oil in pan and fry cutlets gently until light brown either side. Add lemon juice and continue cooking for
5 minutes. Serve garnished with parsley.
------------------------------------------------------------------------------------------------Chicken with Wild Mushrooms
1 Lb. White meat chicken
2 sprigs of each (Sage & Rosemary)
3 cups assorted wild mushrooms (sliced)
2 Tbs. Shallots (diced)
2 Tbs. of butter
2 Leeks (sliced thin)
1 cup Ricotta cheese
1 cup cottage cheese
1 cup Dutch Gouda cheese (shredded)or any of your favorite melting cheeses)
2 Eggs
1 tsp. poultry seasoning
Salt and pepper to taste
Slice the chicken in thin strips(against the grain). Bring to a boil a large pot of salted water and add the
sage and rosemary. Turn the heat down to a simmer and add a handful of chicken to poach for 3-4
min.(until chicken is opaque). set aside cooked chicken to drain. In a pan saut melted butter and add
shallots and leeks (make sure you wash leeks very well) cook until soft and add mushrooms. Cook till soft.
Then set aside.

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In a mixing bowl combine Ricotta, cottage cheese, half the shredded Gouda and both eggs. Mix well add the
poultry seasoning and salt and pepper to taste.
(Pre-heat oven to 400 degrees)
In a baking dish lay out the chicken and mushrooms combining them at the same time. Pour cheese mixture
evenly over top and sprinkle the remaining shredded Gouda in a single layer. Bake at 400 degrees for 45-60
min or until golden brown on top.
--------------------------------------------------------------------------------------------Broiled Chipotle Chicken with Creamy Spinach
Serves 4
2 to 3 canned chipotle chiles in adobo, finely chopped (about 2 tablespoons)
1 1/4 cups Thick Cream (recipe follows), whipping cream, or crme frache
4 medium-large (about 1 1/3 pounds) skinless and boneless chicken-breast halves
1/4 cup chicken stock, preferably homemade
6 cups (about 10 ounces) spinach, stems removed, well rinsed
Salt
Marinate the chicken several hours in advance, and cook it just before you sit down to dinner, as it only
takes a few minutes to broil. If you dont care for very spicy dishes, you can reduce the heat by splitting the
peppers in half and scraping out the seeds with the back of a knife before chopping.
Thick cream is cooked in the roasting pan with the chicken before it is added to the spinach; this lends it the
smoky, spicy flavor of the chipotle peppers.
Place the chopped canned chipotles and 2 tablespoons thick cream in a small bowl, and mix to combine.
Place the chicken in a large bowl, and pour the chipotle mixture over it, making sure to coat the chicken
well. Cover with plastic wrap, and transfer dish to the refrigerator. Marinate the chicken 2 to 3 hours.
Heat the broiler. Place the chicken breasts in a baking dish (preferably earthenware) just large enough to
accommodate them. Place the baking dish 6 inches away from the broiler, and broil chicken until deep
brown in color, about 4 to 5 minutes.
Remove dish from broiler. Turn chicken breasts, and drizzle remaining 1 cup plus 2 tablespoons thick cream
around the chicken. Return the dish to the broiler, and broil until chicken is deep golden and no longer
squishy when you lightly press it with your finger, 4 to 5 minutes more.
Transfer the chicken breasts to a warm platter, and transfer platter to a warm oven.
Scrape the cream mixture from the baking dish into a medium-large saucepan. Add the chicken stock and
the spinach. Bring the mixture to a boil over high heat, and cook, stirring constantly, until the spinach has
wilted and the cream has reduced and thickened, about 3 minutes. Season mixture with salt, and serve
creamy spinach with the broiled chicken.

Thick Cream
Makes about 1 1/4 cups.
1 1/2 cups whipping cream
3 teaspoons active culture, such as buttermilk, crme frache, sour cream, or plain yogurt
Pour the whipping cream into a small saucepan, and set over low heat. Stir until the chill is off; do not heat
above 100 degrees (lukewarm). Remove pan from the heat, and stir in the buttermilk. Pour the liquid into a
clean glass jar.
Place the lid on the jar, without tightening it, and place the jar in a warm (80 to 90 degrees) spot. Let the
cream develop until it is noticeably thicker, 12 to 24 hours. Stir gently, and refrigerate at least 4 hours to

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overnight, chilling and thickening thoroughly. Cover, and refrigerate up to 10 days.

-----------------------------------------------------------------------------------------------------------Raspberry Chicken with Brie
Caramelize an onion in butter. Puree some fresh or frozen raspberries, strain. Add a bit of
Splenda/Sweetener to the raspberry sauce. If you have a grill, mark a boneless chicken breast. Put into an
oven proof dish, add some wine and some seasoning salt. Bake for 10 minutes or until done. Take it out,
cover with sauce and a big piece of Brie. Stick back under the broiler until Brie melts. Put the onions on a
plate, then top with the raspberry/brie/chicken breast.
----------------------------------------------------------------------------------------------------------Chicken Roll-ups
6 chicken breasts, thawed and pounded gently in plastic wrap until thin. (Can be done with a skillet or the
blunt side of a meat tenderizer). Set aside.
Mix together:
8 oz cream cheese, softened
ADD: salt, garlic, onion and pepper to taste
Herbs: (chives parsley, etc.)
Spoon cream cheese mixture onto chicken breast and top with sliced green pepper and/or mushrooms. Roll
up chicken breast tightly, fold in ends and secure with toothpick. Heat 1 TBSP olive oil in skillet and brown
chicken for about 10 min. Bake at 350 degrees for 10 minutes. Slice chicken without pressing down on it
and serve with Arugula and vinaigrette, or refrigerate slices and top on our salad.
---------------------------------------------------------------------------------------------------------Baked Almond Chicken Casserole
3 cups cooked chicken breasts, chopped (about 3 whole)
1 cup salad dressing
6 ounces Swiss cheese, cut up
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1 teaspoon salt
Dash of pepper
1/4 cup slivered almonds
Combine cooked chicken, celery, salad dressing, Swiss cheese, onion and pimiento. Season with salt and
pepper. Place in an 8 x 12 baking dish. Sprinkle with slivered almonds. Bake at 350 degrees for 30 to 45
minutes, or until bubbly. Serves 6 to 8.
Nutrition information per serving: 477 calories, 36grams protein, 32 grams fat, 9 grams carbohydrate, 112
milligrams cholesterol, 747 milligrams sodium.
----------------------------------------------------------------------------------------------Chicken in Creamy Mushroom Cheddar Sauce
The basic sauce is the Cream Sauce from Dr. Atkin's Cookbook.
Serves 4
2 Boned, skinned chicken breasts
1 cup sliced mushrooms
1 cup white wine, dryer is better
3/8 lb. butter (1 1/2 sticks)
1/4 cup heavy cream
1/4 cup water
3 egg yolks
2 oz cheddar cheese, cubed
Salt & Pepper to taste
In a small skillet, saut the mushrooms in 2 tablespoons of butter and a pinch of salt. Cover and set aside

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when the mushrooms are tender.

In a large skillet on low heat, melt 2 tablespoons of butter. Add white wine. Place chicken breasts in skillet.
Sprinkle with salt and fresh cracked pepper. Cook for 5 minutes, covered. Turn the breasts and sprinkle with
additional fresh cracked pepper. Cover and poach chicken until tender. About 20-30 minutes.
While the chicken is cooking, prepare the sauce. In a double boiler, melt 1/4 lb. butter (1 stick) over hot
(not boiling) water. Take 2 teaspoon of the melted butter and beat it in a separate bowl with the 3 egg yolks
(beating a small amount of melted butter into egg yolks will prevent them from hard-cooking when added to
double boiler). Slowly add the egg mixture to the double boiler. Stir constantly with a wire whisk. Add the
water and heavy cream. Continue whisking. Add cheddar cheese cubes and continue to whisk. Continue
whisking until thick and creamy.
IMPORTANT: Once cheese is added, only stir in one direction to keep the sauce from becoming stringy.
Remove 5 tablespoons of wine/butter mixture from the chicken pan. Incorporate into sauce. Immediately
before serving, stir mushrooms into sauce.
To Serve: Cover chicken with sauce. 8 or so carbs a serving.
----------------------------------------------------------------------------------------------------------------Thai Chicken
1 tablespoon Thai green curry base
1 14 oz can coconut milk
2 chicken breasts, sliced
1-2 cups veggies (I prefer a mixture of eggplant, zucchini and summer squash) but you can use the veggies
you prefer.
In a large sauce pan add approx. 4 tablespoons of coconut milk and the green curry base. Stir until curry
base is dissolved. Add the rest of the coconut milk, and bring to a boil. Turn down heat, add the chicken and
the veggies, and cook until the chicken is done. You can also make this using Thai red curry base.
--------------------------------------------------------------------------------------------------------Cheese Stuffed Chicken Breasts
Serving Size: 8
1/2 package frozen chopped spinach -- thawed
1/2 cup ricotta cheese
1/4 cup grated parmesan cheese
1/4 cup cottage cheese
3 eggs - beaten
4 chicken breasts - boned
1/2 teaspoon paprika
1/4 cup butter or margarine - melted
1 dash garlic powder
1 dash salt
1 dash white pepper
Drain spinach well and squeeze out excess moisture. Combine spinach, the three cheeses and eggs. Gently
stuff under skin of each chicken breast. Combine butter, paprika, garlic powder, salt and pepper. Brush
chicken breasts generously with butter mixture. Bake at 350 for 20-25 minutes. Cut each chicken breast in
half.
NOTES : Choose chicken breasts with lots of skin left on if possible. Also you may cut breasts in half before
stuffing.
2.1 carb gms per serving
------------------------------------------------------------------------------------------------Turkey/Chicken Crust Pizza
Make a thin 1/4 pound patty out of extra lean ground turkey and cook it until almost done. Keep covered
while cooking to keep turkey from drying out. Spread one spoonful of pizza sauce on top. Add shredded

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mozzarella cheese, a very thin slice of onion, and a little more cheese. Sprinkle with grated parmesan
cheese. Cook, covered, until the cheese is melted.
There's enough room for a few pepperoni slices but it won't get crisp. You could fry the pepperoni before
putting it on the "pizza" or you could just eat it without crisping it. I haven't tried using the broiler.
About 175 calories without pepperoni, more with less lean turkey. About 350 calories when made with beef.
About 6 grams carbs.

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