The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (11 page)

GAINER

MINIMALIST

On the Minimalist plan, meals and snacks are put together by combining a primo protein, a primo carbohydrate, and a fat to make a breakfast, lunch, dinner, or snack. There are no bricks involved, only the combination of the three macros. Minimalist meal plans begin in
chapter 6
, where you’ll learn how to put it together.

STEP 4: Understand the Macronutrient Composition of a Brick

Depending on whether you’re a Modifier, Gainer, Maintainer, or Minimalist, the macronutrient composition of your bricks will differ slightly. For example:

The macronutrient assignment per brick for
Modifiers
is as follows:

1 brick =

7 grams of protein

5 grams of carbohydrate

1.5 grams of fat

In food terms, that brick looks like:

•  1 large hard-boiled egg (7 grams of protein)

•  10 medium strawberries (5 grams of carbohydrate)

•  9 raw almonds (4.5 grams of fat)

The macronutrient assignment per brick for
Gainers
and
Maintainers
is as follows:

1 brick =

7 grams of protein

5 grams of carbohydrate

4.5 grams of fat (MAXIMUM, meaning eat enough fat to make you happy and full but this measurement is your max. Don’t eat more than this, but you can eat less if necessary.)

In food terms, that brick looks like:

• 1 large hard-boiled egg (7 grams of protein)

• 10 medium strawberries (5 grams of carbohydrate)

• 9 raw almonds (4.5 grams of fat)

PERSONALIZE THE PROGRAM

On my program, one brick is ____ grams of protein; ____ grams of carbohydrate; and ____ grams of fat.

STEP 5: Include Recovery Shakes and Meal Replacements

As part of my program, you can enjoy Recovery (where noted) and Meal Replacement Shakes. Each has a different purpose, but both will help you achieve your goals.

Recovery Shakes are meant to be taken immediately after your workout. Your body works hard during exercise. Muscle tissue is broken down. Nutrients are lost. Muscle fuel is expended. Muscle hormones are compromised. All of these need to be replenished and fortified fairly quickly after a workout.

The Recovery Shake to the rescue:
Have this shake immediately after your workout. It will replenish your body with everything that was used up. Science shows that having a recovery beverage—one that combines protein and carbohydrates—after exercise creates a hormonal environment conducive to muscular development and fat burning. Specifically, hormones such as growth hormone, testosterone, and thyroid hormones are all bolstered when you supercharge your worked-out body with these key nutrients. Timing is everything.

Recovery Shakes do not contain any fat, however. Fat slows down the absorption of protein and carbs. Because you want those two macros to get to your muscles as fast as possible, my Recovery Shakes are fat-free. See the delicious recipes for you beginning in
chapter 10
.

The Meal Replacement Shake is a filling concoction of protein, carbohydrate, and fat. It is designed to substitute for any breakfast, lunch, dinner, or snack. What I love about this option is that it’s perfect for anyone with a busy schedule—a student with no time to cook, a mom who’s having a tough time making three full meals a day, or a career women who barely has time for lunch. You just put a few key ingredients in a blender, and in seconds you’re sipping on a delicious meal. (My delicious recipes start in
chapter 10
.)

Meal replacements can help you on your journey to a knockout body. In a recent study, it was found that one of the most important predictors of successful weight loss is the use of meal replacements, plus weekly exercise activity. If you’ve never used meal replacements, I encourage you to start because they help you control your brick portions and help you lose body fat.

THE BRICKS LIST

You don’t have to count grams of protein, carbs, or fats. You don’t even have to count calories. All you have to do is count bricks, and that’s easy.

The following list of foods is organized into proteins, carbohydrates, and fats. Within each group, you can see what constitutes one brick, and you can use these lists to build your meals.

The foods I’ve listed here give you with a variety of choices to help you plan your meals. You just need to keep track of how many bricks you have at each meal or snack—and ensure that you have a balance of protein, carbohydrate, and fat each time. At first, trying to absorb all of this information can be difficult, but trust me, in a week or two, you’ll have it mastered, and you’ll know instinctively how much food makes up a brick.

BADASS PROTEIN CHOICES

The Primo and Acceptable Protein Measurements for Minimalists, Modifiers, Maintainers, and Gainers

Foods from this group are divided into three categories: eggs and protein powder; land proteins (animal proteins); and sea proteins (seafood).

THE REALLY TERRIBLE PROTEINS FOR MINIMALISTS, MODIFIERS, MAINTAINERS, AND GAINERS

Avoid:
Any alternative protein, such as tofu, soy burgers, soy sausages, and textured vegetable protein; fatty processed meats such as bologna or salami. (Deli meats are fine.)

BADASS CARBOHYDRATE CHOICES

The Primo Carbohydrate Measurements for Minimalists, Modifiers, Maintainers, and Gainers

Non-starchy vegetables and fruits are all classified as primo carbohydrates. You’ll want to obtain most of your primo carbs from the non-starchy vegetables list first, with the fruit list second.