Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (5 page)

While fresh fruit is always preferred, canned and frozen fruit are allowed. Just make sure they are water-based and there are no added sugars.

Canned and frozen vegetables are allowed. Please be aware of the sodium content.

As far as beverages are concerned, you are allowed as much water as you like per day. Here are some other beverage guidelines:

No regular soda

1 can of diet soda allowed each day

Flavored waters allowed, but keep them under 60 calories

1 bottle of sports drink allowed per day, but keep under 60 calories

For alcohol, 1 mixed drink allowed twice a week,
or
3 light beers allowed per week,
or
3 regular glasses of wine (red or white) allowed per week

SHRED WEEK 1, DAY 1

NOTE

1 cup of coffee is allowed each day. Please put minimal amounts sugar and milk in the coffee. Definitely stay away from those coffee concoctions that are full of calories—caramel macchiato, cinnamon dolce latte, caffe latte, etc.

If you choose diet soda as your beverage, you are only allowed to have one 12-ounce can per day maximum. Try to choose beverages that are more nutritious.

Two slices of 100-percent whole-grain or 100-percent whole-wheat bread can be consumed at any point throughout the day at any time; however,
only
2 slices.

MEAL 1

• 1 piece of fruit

• Choose one of the following:

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

1 container of low-fat or fat-free yogurt

• 1 cup of fresh juice
not
from concentrate (grapefruit, apple, orange juice, tomato, carrot)

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must not exceed 300 calories and must not have any added sugars.

1 fruit smoothie

1 protein shake

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

• 1 piece of fruit
or
1 serving of veggies

• 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

• 1 small salad (no bacon bits, no croutons, 3 tablespoons max of fat-free dressing)

• Choose one of the following:

1 piece of chicken (4–6 ounces, no skin, no frying)

1 piece of turkey (4–6 ounces, no skin, no frying)

1 piece of fish (4–6 ounces, no frying)

You can have 1 slice of cheese if desired.

• 1 serving of veggies

• Choose one of the following beverages. Choose a different beverage from the one you chose in 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

MEAL 4

• 3 servings of veggies

• 1 cup of beans (no baked beans)

• Choose one of the following beverages. Try to choose a different beverage from what you chose in meals 2 and 3 if you can. You don’t have to, but try.

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

EXERCISE

• The goal of these exercises is to push yourself to work hard in a short period of time. The time listed is how much time is expected of you to perform the exercise, not how much time you are actually present in the gym. A lot of people spend too much time in the gym not working out, but talking and posing and doing a lot of other things that have nothing to do with the real purpose of going to a gym. The clock doesn’t start until you are actually moving and the clock stops when you stop. To achieve the most results without wasting time it’s important that you be focused and efficient. Do these exercises at moderate levels of intensity. In order for these to be effective and have an impact on your calorie burn and metabolism, you really need to get your heart rate up. You don’t have to go to a gym to do these exercises. You can get a tremendous workout right in your own house or backyard. Try to choose a workout that’s different from the last one you did. Below are some 15-minute interval exercises that you should try. So if the program calls for a 45-minute workout, try 15 minutes on the treadmill, 15 minutes on the bicycle, and 15 minutes on the stair climber. It’s up to you how you break it up, but note that changing your routine is typically more advantageous than doing the same exercise for the entire workout.

• Amount of exercise today: Minimum 30 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. The clock only starts when you start exercising, not when you enter the gym.

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

SHRED WEEK 1, DAY 2

MEAL 1

• 1 piece of fruit (choose a pear, grapefruit, or apple if possible)

• Choose one of the following:

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

• 1 piece of 100-percent whole-grain bread or 100-percent whole-wheat toast

• 1 cup of juice
not
from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)

SNACK 1

• 100 calories or less

MEAL 2

• 1 chicken or turkey sandwich on 100-percent whole-wheat or 100-percent whole-grain bread; lettuce, tomato, 1 slice of cheese, and 1 teaspoon of mustard or mayo if desired (You can always substitute a medium salad for a meal. Just remember, only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• 1 serving of veggies

• 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 one of the following. Your choice must be 300 calories or less.

1 fruit smoothie

1 protein shake

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

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages. Try to choose a different beverage from what you chose in 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:

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)

(5 ounces is approximately the size of a deck and a half of playing cards.)

• 2 servings of veggies

• Choose one of the following beverages. Try to choose a different beverage from what you chose in 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 45 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated.

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

SHRED WEEK 1, DAY 3

MEAL 1

• 1 piece of fruit (choose a pear or grapefruit)

• Choose one of the following:

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
an egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

2 pancakes plus 2 strips of bacon (pancakes no bigger than a CD, no more than 1½ tablespoons of syrup, 1 pat of butter; try turkey bacon)