Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (5 page)

•
Must:
1 cup of water with fresh lemon juice squeezed in (use half a lemon)

•
Optional:
1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• 1 SHRED BAR
or
½ blueberry muffin
or
1½ cups of fruit salad
or
another item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
¹
/
₃
cup of wasabi peas
or
10 baby carrots
or
another item 100 calories or less

MEAL 2

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 protein shake

1 fruit smoothie

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of lemonade

1 cup of unsweetened iced tea

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 3

• 1 large salad. You may have some sliced grilled chicken on the salad and any veggies; 4 tablespoons of fat-free or low-cal dressing; no bacon bits, no croutons.

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 4

• Start with 1 cup of water before eating your first bite.

• 2 servings of vegetables

• Choose one of the following:

1 cup of pasta with marinara sauce (but
no
cream sauces)

1 large green garden salad (4 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, and ½ sliced tomato or 5 grape tomatoes. Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons.

6 ounces of fish (baked or grilled, not fried)

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

Exercise

•
Amount of exercise today:
minimum 35 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 35 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 1, DAY 3

YOU CAN DO THIS!
YOU WILL WIN!
SUPER SHRED HARD!!

MEAL 1

• 1 piece of fruit or ½ cup of berries

• Choose one of the following:

1 six-ounce container of low-fat or fat-free yogurt

2 pieces of whole-grain toast (½ pat butter or ½ teaspoon jelly)

1 scrambled egg (diced veggies optional, 1 tablespoon of grated cheese allowed, little butter or cooking spray allowed)

1 cup of sugar-free cereal with low-fat, reduced-fat, or fat-free milk or unsweetened soy or milk

BEVERAGES

•
Must:
1 cup of green tea or 1 cup of hibiscus tea (dash of sugar allowed)

•
Must:
1 cup of water

•
Optional:
1 cup of fresh juice or 1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• 1 SHRED BAR
or
16 cashews
or
½ cup of roasted chickpeas
or
1 large apple sliced and sprinkled with cinnamon
or
another item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
1 baked medium tomato with 2 teaspoons of parmesan cheese
or
2 stalks of celery
or
another item 100 calories or less

MEAL 2

• Choose one of the following:

1 turkey sandwich on 100 percent whole-grain or whole-wheat bread with a teaspoon of mustard or mayo, a slice of tomato, lettuce, and 1 slice of cheese. With your sandwich you may have a piece of fruit or a small green garden salad (2 cups of greens that can include a couple of olives, shredded carrots, a couple of small slices of tomato; only 1 tablespoon of fat-free dressing; no bacon bits, no croutons).

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

3 servings of vegetables (a serving is typically the size of your fist)

1 protein shake not to exceed 200 calories; no sugar added

1 medium green garden salad (3 cups of greens). You may include a few olives, shredded carrots, a few slices of beets, onions, and ½ sliced tomato or 5 grape tomatoes. Only 2 tablespoons of fat-free dressing, no bacon bits, no croutons.

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 3

• 2 servings of vegetables

• Choose one of the following:

5-ounce piece of lean beef (grilled or broiled)

5-ounce piece of chicken (no skin, not fried)

5-ounce piece of fish (baked or grilled, not fried)

5-ounce piece of turkey (no skin, not fried)

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 4

• Start with 1 cup of water before taking your first bite.

• 1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

• 1 serving of vegetables

• Dessert 100 calories or less, such as a scoop of fat-free ice cream, raspberry bar, or citrus-infused strawberries

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

Exercise

•
Amount of exercise today:
minimum 40 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 1, DAY 4 SUPER SHREDDER DAY

YOU CAN DO THIS!
YOU WILL WIN!
SUPER SHRED HARD!!

MEAL 1

•
Must:
1 cup of green tea or 1 cup of hibiscus tea (a dash of sugar is allowed)

• Choose one from the following. Your choice must not exceed 200 calories; no sugar added.

1 fruit smoothie

1 veggie or fruit juice (not from concentrate)

Optional:
1 cup of fresh juice or 1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• 1 SHRED BAR
or
1½ cups of frozen grapes
or
1 slice of Swiss cheese with 8 olives
or
another item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
1 thin rice cake with 1 tablespoon of peanut butter
or
½ cup raisin bran
or
another item 100 calories or less

MEAL 2

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 fruit smoothie

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 3

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 protein shake

1 fruit smoothie

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the one you chose in meal 2.

Unlimited plain water (flat or fizzy)

1 cup of lemonade

1 cup of unsweetened iced tea

12-ounce can of diet soda (no more than 1 per day)

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

MEAL 4

• Start with 1 cup of water before eating.

• Choose one of the following. Your choice must not exceed 200 calories; no sugar added.

1 protein shake

1 fruit smoothie

1 cup of soup (no potatoes, no heavy cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content!

BEVERAGES

• Choose one of the following. Try to choose a different beverage from the ones you chose in meals 2 and 3.

Unlimited plain water (flat or fizzy)

1 cup of lemonade

1 cup of unsweetened iced tea

12-ounce can of diet soda (no more than 1 per day)

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

Exercise

• Rest Day! This is a rest day, especially if you are aching and your muscles need recovery. But if you feel up to it and you decide to do some exercise on your own, that is completely allowed. Thirty minutes of cardio training will always serve you well, so feel free to get in some extra work. Each exercise session will move you closer to your goal!

SUPER SHRED WEEK 1, DAY 5

YOU CAN DO THIS!
YOU WILL WIN!
SUPER SHRED HARD!!

MEAL 1

• 1 piece of fruit. Choose from the following, though you may choose others: pear, apple, ½ cup of raspberries or strawberries or blueberries or blackberries, ½ grapefruit, ½ cup of cherries.

• Choose one of the following:

1 cup of oatmeal

1 cup of Cream of Wheat

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

2 scrambled egg whites or 1 egg-white omelet with diced veggies (little butter or cooking spray allowed)

Optional:
1 piece of 100 percent whole-grain or whole-wheat toast (½ pat butter or ½ teaspoon jelly)

BEVERAGES

•
Must:
1 cup of water (hot or cold) with fresh lemon juice squeezed in (use half a lemon)

•
Optional:
1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

•
Optional:
1 cup of fresh juice (not from concentrate)