NUTRITION
*USE THIS GUIDELINE FOR results LADIES!
- COOK ALL FOOD AT HOME NO STORE BOUGHT OR PRE-MADE
- USE ZERO CALORIE SPRAY NO OILS TO COOK
- MAKE FOODS TASTY BY SEASONING OR USING SUGAR FREE AND FAT FREE SAUCES!
- WORKOUT AS MUCH AS YOU CAN! CARDIO AND STRENGTH TRAINING
- We WILL BE POSTING VIDEOs periodically (check here frequently) BELOW WITH SOME HELPFUL INFORMATION!
- GOOD LUCK ladies, REMEMBER ITS CONSISTENCY, dedication, FOLLOWING AND GIVING IT 100%!!!!
SAMPLE BREAKFAST 1:
EGG WHITE OMELETTE (add veggies if you want)
1/4 CUP OF OATS WITH 1/4 CUP OF FRUIT
COFFEE (BLACK OR ZERO SUGAR CREAMER) (USE STEVIA OR ZERO SUGAR SUBSTITUTE IF NEEDED)
1/4 CUP OF OATS WITH 1/4 CUP OF FRUIT
COFFEE (BLACK OR ZERO SUGAR CREAMER) (USE STEVIA OR ZERO SUGAR SUBSTITUTE IF NEEDED)
SAMPLE BREAKFAST 2:
PROTEIN SHAKE WITH 1/4 CUP OF FRUIT BLENDED
EZEKIEL TOAST ( X2 ) WITH A LIGHT SPREAD OF AVOCADO
1/2 APPLE
COFFEE (BLACK OR ZERO SUGAR CREAMER (USE STEVIA OR ZERO SUGAR SUBSTITUTE IF NEEDED)
1/2 APPLE
COFFEE (BLACK OR ZERO SUGAR CREAMER (USE STEVIA OR ZERO SUGAR SUBSTITUTE IF NEEDED)
SAMPLE BREAKFAST 3:
1 ZERO FAT GREEK PROTEIN YOGURT SERVING
1/4 CUP OF OATS WITH 1/4 CUP OF FRUIT
COFFEE (BLACK OR ZERO SUGAR CREAMER) (USE STEVIA OR ZERO SUGAR SUBSTITUTE IF NEEDED)
1/4 CUP OF OATS WITH 1/4 CUP OF FRUIT
COFFEE (BLACK OR ZERO SUGAR CREAMER) (USE STEVIA OR ZERO SUGAR SUBSTITUTE IF NEEDED)
SAMPLE LUNCH 1:
GRILLED CHICKEN SANDWICH ON EZEKIEL BREAD OR WHOLE GRAIN BREAD
WATER OR ZERO CALORIE SODA
WATER OR ZERO CALORIE SODA
SAMPLE LUNCH 2:
LARGE SALAD WITH CHICKEN, SHRIMP OR FISH OF CHOICE (GRILLED NON BREADED)
FAT FREE DRESSING OF CHOICE
FRUIT OF CHOICE 1 SERVING
WATER OR ZERO CALORIE SODA
FAT FREE DRESSING OF CHOICE
FRUIT OF CHOICE 1 SERVING
WATER OR ZERO CALORIE SODA
SAMPLE LUNCH 3:
PROTEIN SHAKE WITH 1/4 CUP OF OATS AND 1/2 CUP OF CHOICE OF FRUIT
SAMPLE DINNER 1:
LEAN MEAT OF CHOICE 5-8 OZ (cHICKEN, fISH, sHRIMP, TURKEY, PORK) MUST BE LEAN MINIMAL FAT LOOK AT LABEL!
ON A BED OF LARGE BED OF SALAD AND VEGGIES!
CHOOSE A DRINK FROM THE DRINK LIST BELOW
ON A BED OF LARGE BED OF SALAD AND VEGGIES!
CHOOSE A DRINK FROM THE DRINK LIST BELOW
SAMPLE DINNER 2:
LEAN GROUND CHICKEN BURGER MADE FROM SCRATCH NO PRE-MADE, ON Romaine Lettuce wrap!
AIR FRIED SWEET POTATO FRIES MADE FROM SCRATCH ( JUST CUT THEM UP) no oil! (serving size should be no more than the size of your hand.
or take a small sweet potato and mash it up with zero calorie spray butter and cinnamon "sweet potato mash"
ZERO SUGAR KETCHUP AND CHOOSE A DRINK FROM THE DRINK LIST BELOW
AIR FRIED SWEET POTATO FRIES MADE FROM SCRATCH ( JUST CUT THEM UP) no oil! (serving size should be no more than the size of your hand.
or take a small sweet potato and mash it up with zero calorie spray butter and cinnamon "sweet potato mash"
ZERO SUGAR KETCHUP AND CHOOSE A DRINK FROM THE DRINK LIST BELOW
SAMPLE DINNER 3:
LEAN GROUND TURKEY CHILI MADE FROM SCRATCH! (JUST THROW TOMATO SAUCE, SEASONINGS GROUND TURKEY IN A POT AND MIX IN VEGGIES, BEANS AND ENJOY!
or healthy pizza
2 SLICES OF EZEIKEL TOAST WITH FAT FREE CHEESE MELTED ON IT with thin slices of tomato and fresh garlic!
or healthy pizza
2 SLICES OF EZEIKEL TOAST WITH FAT FREE CHEESE MELTED ON IT with thin slices of tomato and fresh garlic!
SAMPLE SNACKS:
1 RICE CAKE WITH 1/2 TEASPOON OF natural PEANUT BUTTER or almond butter
1 APPLE
1 GRAPEFRUIT
1/2 AVOCADO WITH A SIDE SALAD (JUST GREENS)
1/2 SWEET POTATO
1/4 CUP OF ALMONDS OR CASHEWS
1/2 CUP OF ANY BERRIES
VEGETABLES (NON STARCHY) AS MUCH AS YOU WANT
1 APPLE
1 GRAPEFRUIT
1/2 AVOCADO WITH A SIDE SALAD (JUST GREENS)
1/2 SWEET POTATO
1/4 CUP OF ALMONDS OR CASHEWS
1/2 CUP OF ANY BERRIES
VEGETABLES (NON STARCHY) AS MUCH AS YOU WANT
DRINK LIST:
WATER (DRINK THIS THROUGHOUT THE DAY) AT LEAST A GALLON!
ZERO CALORIE SODA OF CHOICE
NON SWEETENED ICED TEA OR HOT TEA
BLACK COFFEE OR WITH ZERO SUGAR CREAMER
ZERO CALORIE FRUIT OR VEGETABLE JUICES
ZERO CALORIE SODA OF CHOICE
NON SWEETENED ICED TEA OR HOT TEA
BLACK COFFEE OR WITH ZERO SUGAR CREAMER
ZERO CALORIE FRUIT OR VEGETABLE JUICES
FITNESS
*Fitness is important and must be combined with great nutrition in order to see the maximum results!
- A combination of weights and cardio should be done at least 4-5 per week (more can be done if you really want to push and see a dramatic change)
- make sure that your workouts are at least 45 minutes to 1 hour long (again if you do more you will see more results, combined with good nutrition)
- this is a competition and for you to see and feel the results maximum effort must be put into the next 8 weeks!
- if your not challenged or sweaty that your not doing anything to get the body to respond and get better, push yourself and see the results!