Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (15 page)

1 fruit smoothie

1 protein shake

1 veggie shake

• Choose one of the following beverages. Choose a different beverage from the choices with meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 4

• Choose one of the following:

20 almonds

2 rice cakes with 1 teaspoon peanut butter

Small fruit cup

8 halves of dried apricots

2 tablespoons of sunflower seeds

4 slices of Melba whole-wheat or whole-grain toast

EXERCISE

Rest Day. But if you’re inspired to do something, by all means go and do it. Every minute of exercise burns more calories and gets you closer to your goal. You might even try playing a sport, which can be a fun way to burn calories without feeling like you’re actually working out.

SHRED WEEK 3, DAY 7

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. If you prefer, add ½ teaspoon of sugar. Mix well and drink.

• Choose one of the following. Your choice must be 200 calories or less.

1 fruit smoothie

1 protein shake

1 veggie shake

• 1 piece of fruit

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following:

1 protein shake

1 veggie shake

1 bowl of soup (no potatoes, no cream sauces, no meat). Good choices are vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• Choose from Group A
or
Group B.
Do not
choose from both.

Group A
—choose one of the following:

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

All of the above come with ½ cup of brown rice and 1 serving of veggies.

Group B
—you can have both items below:

1 serving of lasagna (with or without meat), 4 inches × 2 inches × 1 inch

1 serving of veggies

• Choose one of the following beverages. Choose a different beverage from what you chose with meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• Choose one of the following. Your choice must be 200 calories or less.

1 fruit smoothie

1 protein shake

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• Choose one of the following beverages. Choose a different beverage from what you chose with meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

EXERCISE

• Amount of exercise today: Minimum 40 minutes. Break up your workout into two sessions. The first session should occur before 12:00
P.M.
The second workout should occur after 2:00
P.M.
If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. Work hard!

Jogging outside

Walking/running on treadmill

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

225 jump rope revolutions

Treadmill walk/run intervals

Zumba or other type of aerobics

Spinning class

Other high-intensity cardio programs

Rowing machine

CHAPTER 6

Week 4: Ascend

Wow!
This is spectacular! You have made it to the fourth leg of your journey. You have not only survived, but conquered Transformation, the toughest week in the cycle. After the last seven days, you can do absolutely anything. It’s important to visualize what you’ll be doing this week. Think about the last three weeks as a descent into a cold, dark pit. Each week you went deeper into the pit. At the end of week 3, you hit bottom. This means it’s time to ascend and reach for the light.

Any climber will tell you that a successful ascent requires two things: physical toughness and mental toughness. You have developed both of these attributes over the last few weeks and may not have even known that you were doing so. You will encounter some easy moments along the ascent and some that are quite precarious and exhausting. Ascend week is about combining all that you have learned the last three weeks and employing your knowledge in a way that will get you back to the light. In only seven days you will climb your way out of that dark, lonely pit and make it back on solid ground where you can breathe clean air and enjoy all that’s around you. You are now a SHRED veteran, so nothing is too difficult for you to complete. Believe! Work hard! Have fun!

SHRED WEEK 4 GUIDELINES

Weigh yourself in the morning before starting the program and record it. Don’t weigh yourself throughout the week. Your next weigh-in will be the same day the following week in the morning. Weigh yourself in the same manner as you did in the beginning. If you weighed in without wearing clothes initially, then do that again. If you weighed in wearing certain clothes, wear the same clothes for the second weigh-in. Use the same scale both times.
Don’t
use a different scale as scales can differ by several pounds.

You must eat something every 3 to 4 hours even if you’re not hungry, but
don’t
stuff yourself. Eat until you’re no longer hungry, but
don’t eat until you’re full.
If you need less than what’s recommended, then great, go ahead and eat less, which is even better. Switching meals is permitted, but try to switch as infrequently as possible. For example, if you know that what’s listed for meal 3 is easier to get than what’s listed for meal 2, then go ahead and switch those meals. Looking at the day’s meals in advance is important as it allows you to best prepare for what’s ahead.

Five of the seven days you must do some type of cardiovascular exercise, commonly called cardio. Pay attention to the guidelines written for that day. If you need to exercise on different days than listed, then go ahead and do that as long as you get five days of cardio-related physical activity in a seven-day period.

If you don’t eat meat, make the substitutions appropriately with fish or vegetables.

This week, all shakes and smoothies are still 200 calories or less. Avoid added sugars if possible in those items that you buy in the store.

When cooking or buying your soups, make sure they are 200 calories or less and low in sodium (salt); this means the sodium or Na
+
line on the label should say no more than 480 milligrams per serving. Try eating things made with sea salt as it still gives you the flavor but has less sodium content.