The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (12 page)

The Primo and Acceptable Carbohydrate Measurements for Maintainers and Gainers

The Really Terrible Carbohydrates for Minimalists, Modifiers, Maintainers, and Gainers

Avoid these—unless you’re having an occasional cheat meal.

BADASS FATS CHOICES

I separate primo fats into two categories: primo fats for Minimalists and Modifiers and primo fats for Maintainers and Gainers. The difference has to do with the amount of fat: on the Maintainer and Gainer plans, you eat a little more fat than you do on the other plans. Try to choose fats that will satisfy you and that make you feel happy after eating them.

The Primo Fat Measurements for Minimalists and Modifiers

The Primo Fat Measurements for Maintainers and Gainers

Acceptable Fat Measurements for Maintainers and Gainers

These foods can be used sparingly when you plan your meals, but not on the Minimalist or Modifier plans.

READING LABELS TO DETERMINE BRICKS

The Really Terrible Macros are generally foods with commercial labels listing a lot of ingredients and additives. If you decide to cheat with one of these foods, it’s important to understand how much of that processed food equals one brick. Here’s a sample label for a bag of high-protein chips:

First, read through the label, and look for these major items:

Serving Size: 1 bag

Servings Per Container: 8

Second, check the macronutrient content and do the math:

Protein: 21 grams (Divide this by 7 and you get 3 bricks.)

Fat: 2 grams (Divide this by 4½ and you get approximately ½ brick.)

Carbohydrate: 5 grams (Divide this by 5 and you get 0 bricks.)

Be aware of what you’re putting into your body, especially when it comes in a box or bag with a commercial label. Brand-label food is in the Really Terrible category for a reason: it’s far from the best nutrition you can give your body.

The Condiments List for Minimalists, Modifiers, Maintainers, and Gainers

These are permissible, but please use them sparingly. They pack a lot of empty calories in a little bit.

THE LISTS IN ACTION

Let me give you an example of how to use the lists. Let’s say you’re on the Modifier plan, and you’re a frame 3 (Power). You know you get 2 bricks at breakfast, 2–3 bricks at lunch, 3 bricks at dinner, and 1–2 bricks for each of your three daily snacks.

By consulting the list of foods, you might create a daily menu that looks like this:

Breakfast—2 bricks

2 eggs (14 grams of protein)

½ medium apple (10.5 grams of carbohydrate)

1½ teaspoons peanut butter (3 grams of fat)

Lunch—3 bricks

Small baked chicken breast—2.5 ounces (21 grams of protein)

2 cups cooked broccoli/carrot medley (15 grams of carbohydrate)

¹⁄8 avocado (4.5 grams of fat)

Dinner—3 bricks

Small serving of roasted turkey breast—2.5 ounces (21 grams of protein)

2 cups cooked green bean/yellow bean medley (15 grams of carbohydrate)

3 macadamia nuts (4.5 grams of fat)

Snack 1—1 brick

1½ slices deli turkey (7 grams of protein)

1 cup grapes (5 grams of carbohydrate)

3 raw almonds (1.5 grams of fat)

Snack 2—1 brick

1½ slices deli turkey (7 grams of protein)

1 small orange (5 grams of carbohydrate)

3 raw almonds (1.5 grams of fat)

Snack 3—1 brick

Hard-boiled egg (7 grams of protein)

10 small strawberries (5 grams of carbohydrate)

3 raw almonds (1.5 grams of fat)

Okay, I know you’re wondering if you can put together your own plan. Yes, you can! All you really require is determination, and a willingness to alter your eating habits. You’re now in control of when and what you eat.

Just as you make a household budget, you have to make an eating plan. Put together your meals for the week, including snacks, and stick to it. Making the proper food choices today, and then a little bit tomorrow, will build a regular routine—one in which you’ll start dropping weight, putting on curvy muscles, and of course, getting healthier.

BADASS MEAL-PLANNING TEMPLATE

Here’s a great tool I developed to help you with this whole meal-planning thing. Simply fill in how many bricks you’ll eat at meals, then write in the protein, carbs, and fats you have. Voilà—you’ve got your meal plan for the week. I’ve got you starting on Monday, that lucky diet-starting day, but you can begin on any day you want.

Print this template and save it each week you do a meal plan. Keep it simple and build a new food item each week. Save it as Week 1, Week 2, Week 3, and so on. Once you have a few weeks of meal plans saved, you can rotate them, and your meal plan work is already done for you. You can also rotate a new week for each week of the month, then start over in the beginning of the month. Swap days or weeks with a friend to add a little variety.

DAILY BRICK BREAKDOWN FOR MEAL PLANNING

Week: 

MONDAY