The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (16 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
MODIFIER MENUS FOR FRAME 5 (CONFIDENT)
Remember that for each frame, you are permitted to eat within a range of bricks (see chart in
chapter 5
). Adjust up and down within that range for your own needs. Feel free to substitute any meal with a Meal Replacement Shake.
 Day 1 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces canned tuna served on ⅔ cup chopped tomato, 6 almonds | |
Lunch—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
2 hard-boiled eggs, ½ apple with 2 teaspoons peanut butter | |
Dinner—3 bricks | |
3 ounces filet mignon 18 steamed asparagus spears ½ cup fresh pineapple chunks 1½ teaspoons peanut butter Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli turkey, 2 small apricots, 3 almonds |
Frame 5
▪ Confident
Day 2 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 brick | |
3 slices deli turkey, 2 tablespoons raisins, 6 almonds | |
Lunch—3 bricks | |
4.5 ounces canned tuna served over 2 cups mixed greens, 1 cup bean sprouts, and ¼ cup chopped onions and drizzled with 1 tablespoon balsamic vinegar 9 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
2 hard-boiled eggs, ½ apple with 2 teaspoons peanut butter | |
Dinner—3 bricks | |
3 ounces pork chop, grilled or pan-fried, drizzled with 1 tablespoon barbecue sauce 1 cup cooked Brussels sprouts ½ cup cooked yellow squash 9 almonds Water (no caffeine past 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato, 3 almonds |
Frame 5
▪ Confident
Day 3 | |
Breakfast—2 bricks | |
2 ounces ham, pan-fried Mixed berries: ½ cup strawberries, ¼ cup blackberries 1 teaspoon peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 brick | |
2 hard-boiled eggs, ½ apple with 1 teaspoon peanut butter | |
Lunch—3 bricks | |
4.5-ounce ground beef patty, pan-fried 1 cup canned stewed tomatoes 9 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 slices deli meat (turkey or ham), ½ apple with 1 teaspoon peanut butter | |
Dinner—3 bricks | |
2 to 3 cups mixed raw greens with 1 tablespoon balsamic vinegar Water (no caffeine past 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter |
Frame 5
▪ Confident
Day 4 | |
Breakfast—2 bricks | |
2 eggs, scrambled ½ cup grapefruit sections 1 teaspoon peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 slices deli ham, 2 cups red bell pepper slices, 6 almonds | |
Lunch—3 bricks | |
4.5-ounce ground turkey patty 1½ cups cooked green beans 9 crushed almonds sprinkled on top Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Badass Eggs | |
Dinner—3 bricks | |
Water (no caffeine past 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter |
Frame 5
▪ Confident
Day 5 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.4 ounces canned tuna served on ⅔ cup chopped tomato, 3 almonds | |
Lunch—3 bricks | |
Stuffed Tomato with Crab Salad Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces grilled chicken breast, 16 pickle slices, 12 peanuts | |
Dinner—3 bricks | |
2 cups cooked cabbage Water (no caffeine past 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, 1¼ cups celery sticks spread with ½ teaspoon peanut butter |
Frame 5
▪ Confident
Day 6 | |
Breakfast—2 bricks | |
2 eggs, scrambled 1 teaspoon peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces grilled chicken breast 1 cup red bell pepper slices 6 almonds | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
2 hard-boiled eggs, 1 nectarine, 6 almonds | |
Dinner—3 bricks | |
4.5 ounces cooked ground beef mixed with ⅓ cup tomato sauce and ¼ cup cooked onions and served over ¾ cup baked eggplant slices 9 almonds Water (no caffeine past 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli ham, 1 cup red bell pepper slices, 5 olives |
Frame 5
▪ Confident
Day 7 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Badass Eggs | |
Lunch—3 bricks | |
9 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 slices deli turkey, 16 pickle slices, 12 peanuts | |
Dinner—3 bricks | |
4.5 ounces salmon with 2 tablespoons cocktail sauce 9 steamed asparagus spears 9 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1½ slices deli turkey, 1 tablespoon raisins, 6 peanuts |
I’M A BADASS
Natalie, age 29, took a Boot Camp exercise course from me. Afterward, she decided to get serious about her nutrition, so she went on the Modifier plan.
Her results were certainly ones for the record book.
“In the first month, I lost six pant sizes,” she said. “I couldn’t believe it. I was happy with how my booty looked, too. I wouldn’t say it got smaller, but it sure did get tighter and more lifted.”
Natalie has stayed on the plan, moving into different categories depending on her goals at the time.
“I love the program and only eat high-quality balanced macronutrients now. Once you know how simple it is, you can’t ignore it.”
The Badass Meal Plans for Maintainers
THE MAINTAINER PLAN
allows for a slightly higher amount of fat, and it shows you how to incorporate a few additional food choices into your menus while still taking off pounds.
You have a lot of foods from which to choose, so you’re free to create a virtually endless variety of meals. To make it a cinch for you, here are sample meals plans that you can follow exactly or adapt to your own meal-planning preferences.
THE 6 PRINCIPLES OF CHRISTMAS FOR MAINTAINERS
I have 6 simple principles to help you get the best results. If you’re unsure of anything, refer to these guidelines.
1. Follow the plan strictly for 21 days, observing how many bricks of each macronutrient you eat at meals.
2. Do not eat any processed foods, sugary foods, gluten, or alcohol for the first 21 days. If you cheat or otherwise deviate, you must restart the 21 days. Choose mostly primo foods and booty foods when planning your meals. Refer to the chart Hip Advice: Booty Foods at a Glance in
chapter 4
for a list of booty foods. Fruit is allowed in its whole. You can replace any meal or snack with a Meal Replacement Shake. You don’t have to clean your plate. When you feel full, stop eating.
3. Add in two Acceptable starches (one at breakfast, the other at lunch or dinner), if desired. You can have a little dairy if you want (one dairy a day), but it’s optional. A lot of women can’t handle dairy because it causes ugly and uncomfortable bloat. I for one don’t do dairy well. Generally, eat what is assigned. However, you may substitute a protein, carbohydrate, or fat for any macronutrient you don’t like. For example, if you don’t like Brussels sprouts, substitute another non-starchy vegetable carbohydrate.
4. Have your breakfast within 45 minutes of waking up. This is imperative to jump start your metabolism. Do not go more than 5 daytime hours without eating.
5. You can choose to have one Recovery Shake daily on this plan, immediately after completing your workout if it was an intense workout. I’ve created several shake recipes for you; they begin in
chapter 10
. Remember, if you take your Recovery Shake these bricks will count towards your daily brick assignment. Your Recovery Shake must be consumed within 10 minutes of completing your workout, before your cool-down. A Recovery Shake is different from a Meal Replacement Shake.
6. Drink 8 to 10 cups (64 to 80 ounces) of pure water daily, in addition to coffee and green tea. Try to cut back on coffee and caffeine or get off it altogether. Do not drink any sodas or other naturally or artificially sweetened beverages. No diet soda!
THE MAINTAINER MENUS FOR FRAME 1 (MIGHTY)
Remember that for each frame, you are permitted to eat within a range of bricks (see
chapter 5
). Adjust up and down within that range for your own needs. Feel free to substitute any meal with a
Meal Replacement Shake
.
Frame 1
▪ Mighty
Day 1 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato, 3 almonds | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Dinner—3 bricks | |
3 ounces sirloin steak 18 steamed asparagus spears 5 cherries 9 almonds Water (no caffeine past 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli turkey, 2 small apricots, 3 almonds |
