Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (8 page)

BEVERAGES

•
Must:
1 cup of fresh juice (not from concentrate) or 1 cup of low-fat, reduced-fat, or fat-free milk, or unsweetened soy or almond milk

•
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
2 Fudgsicles
or
1 small baked potato topped with salsa
or
any other item 150 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 flavored water

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

• 1 large green garden salad (3 cups of greens) with 2½ ounces of sliced chicken. You may include a few olives, shredded carrots, and ½ sliced tomato or 5 grape tomatoes. Only 3 tablespoons of fat-free 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 flavored water

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

SNACK 2

• 1 SHRED POP popcorn
or
1 small scoop of low-fat frozen yogurt
or
3 tablespoons of all-natural granola
or
any other item 100 calories or less

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 2, DAY 2

YOU MUST BELIEVE!
YOU MUST FOCUS!
YOU MUST SUPER SHRED!!

MEAL 1

• 1 piece of fruit or ½ cup of berries

• Choose one from the following:

1 six-ounce container of low-fat or fat-free yogurt; add fresh fruit

1 egg-white omelet (made with 2 egg whites or ½ cup of Egg Beaters; little butter or cooking spray is allowed)

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

Optional:
1 piece of 100 percent whole-grain or whole-wheat toast

BEVERAGES

• 1 cup of fresh juice (not from concentrate) or 1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

•
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
any other item 150 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 flavored water

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

• 1 cup of brown rice

• 1 cup of cooked beans, chickpeas, or lentils (no baked beans)

• 1 serving of vegetables

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 flavored water

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

SNACK 2

• 1 SHRED POP popcorn
or
1 medium cucumber sprinkled with balsamic vinaigrette
or
9 or 10 black olives
or
any other item 100 calories or less

Exercise

•
Amount of exercise today:
minimum 45 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. Remember, you can always break up the workout. For example, if you don’t have time to do it all at once, you can do 25 minutes now and 20 later, or whichever combination works for you.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD and 15 minutes of light weight resistance, using either free weights like dumbbells or resistance bands.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 45 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 2, DAY 3

YOU MUST BELIEVE!
YOU MUST FOCUS!
YOU MUST SUPER SHRED!!

MEAL 1

• 1 piece of fruit or ½ cup of berries

• Choose from one of the following:

1 pancake the size of a CD with 1 slice of bacon (turkey or pork)

1 grilled cheese sandwich made with 2 slices of regular cheese on 2 slices of 100 percent whole-wheat or whole-grain bread (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 almond milk

1 six-ounce container of low-fat or fat-free yogurt; add fresh fruit

BEVERAGES

•
Must:
1 cup of water, hot or cold, with 1 tablespoon of freshly squeezed lemon juice

•
Optional:
unlimited plain water

•
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
1 cup of sugar snap peas with 3 tablespoons of hummus
or
2 squares of graham crackers and 8 ounces of low-fat or skim milk
or
any other item 150 calories or less

MEAL 2

• 1 large green garden salad (4 cups of greens). You may include a few olives, shredded carrots, and ½ sliced tomato or 5 grape tomatoes. Only 3 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 flavored water

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

• Choose one of the following:

2 chicken fingers

3 servings of veggies with 1 cup of brown rice

6 jumbo shrimp (2 tablespoons cocktail sauce)

1 cup of chicken stir-fry

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

1 serving of veggies if you chose chicken, shrimp, or fish

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 flavored water

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

SNACK 2

• 1 SHRED POP popcorn
or
3 ounces of cod, cooked
or
1 cup of fresh raspberries with dash of cinnamon and 1 teaspoon of honey
or
any other item 100 calories or less

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 2, DAY 4

YOU MUST BELIEVE!
YOU MUST FOCUS!
YOU MUST SUPER SHRED!!

MEAL 1

• 1 piece of fruit or ½ cup of berries

• Choose one of the following. Make sure it’s 200 calories or less; no sugar added.

1 fruit smoothie

1 protein shake

BEVERAGES

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

•
Optional:
unlimited plain water

•
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
1 cup of grape tomatoes
or
½ cup of roasted chickpeas
or
any other item 150 calories or less

MEAL 2

• 1 serving of vegetables or 1 small green garden salad (2 cups of greens). You may 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.

• Choose one of the following:

1 turkey sandwich or 1 chicken sandwich (1 ounce of sliced meat) 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

5 ounces fish (baked or grilled, not fried)

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

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

• 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!

• ½ cup of brown rice

• 1 serving of vegetables

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 flavored water

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

SNACK 2

• 1 SHRED POP popcorn
or
1 hard-boiled egg with ½ cup of sugar snap peas
or
½ cup of fat-free yogurt and ½ cup of blueberries
or
any other item 100 calories or less

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