The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (36 page)

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Index

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A

acceptable macros

beans and lentils, 71

carbohydrates, 70–71

description of, 35–36

fats, 73

grains, 70

proteins, 66–67

starchy vegetables, 70

alcohol

brick measurements, 72

negative effects of, 23–24, 41, 46

“Pretend and Tonic,” 311

almond butter

Blueberry Delight, 229

Chocolate Banana Dream, 227

health benefits, 43

Island Time Shake, 228

almond milk

Basic Booty Recovery Shake, 223

Candy Bar Smoothie, 225

Chocolate Banana Dream, 227

Chocolate Smoothie, 224

Island Time Shake, 228

Piña Colada Smoothie, 226

Strawberry Shortcake Smoothie, 226

Super Strawberry Shake, 227

Tropical Green Smoothie, 224

almonds.
See also
almond butter; almond milk

brick measurements, 72, 73

Grain-Free Granola, 196

alpha receptors, 14

amino acids, 306–7

antioxidants, 46

apples

fiber in, 44

Smothered Pork Chops, 213

Sweet Tuna Salad, 200

artificial sweeteners, 44

aspartame, 44

avocados

Badass Eggs, 220

brick measurements, 72, 73

health benefits, 43

B

Baby Badass routines

about, 283

four week plan, 286–90

Bacon

and Brussels Sprouts, 219

Egg Muffin Snacks, 221

health benefits, 42

Spinach Salad, 201

-Wrapped Sea Scallops, 206

Badass nutrition.
See also
Bricks; recipes

about, 5–6

choosing diet plan, 54–59

different types of dieters, 54

Gainer meal plans, 152–88

learning the system, 79

Maintainer meal plans, 114–50

meal-planning template, 76–78

Minimalist meal plans, 80–88

Modifiers meal plans, 90–112

Modifiers sample daily menu, 75–76

Badass plan.
See also
Badass nutrition; Badass Workouts

cheat meals in, 309–10

flexibility in, 58–59

key attitudes for, 316–18

lifestyle quiz, 20–25

for men, 314

recruiting a buddy for, 313–14

results from, 4, 5, 11, 309

three Cs of success, 8–10

21-day pledge, 29–30, 53

as a way of life, 4, 54, 309

while eating out, 310–11

while traveling, 311–12

Badass Plate tool, 80

Badass Workouts

about, 6–7

angled push-up, 249

Baby Badass routines, 286–90

bench dips, 273–74

bicycle, 268–69

breathing naturally during, 233

burpees, 259–60

Certified Badass routines, 291–95

combining with cardio, 281

crunches, 262

explosive push-up, 252–53

floor wipers, 277–78

full squat, 236–37

general guidelines, 284–85

hamstring rollout, 275–76

inchworm, 256–58

jumping jacks, 234–35

jumping lunge, 244

jump squat, 240–41

knee-slap burpee, 261

lunges, 242–43

modified burpee, 261

mountain climbers, 270–71

perfecting form for, 233

pike push-up, 250–51

power mountain climber, 272

push-up, 247

repetitions, about, 284

results from, 282

rounds, about, 284

Royal Badass routines, 296–300

sets, about, 284

sexy back push-up, 254–55

single-leg squat, 238–39

single-leg toe touches, 266–67

sit-ups, 263

sky humper, 279–80

step-ups, 245–46

thigh push-up, 248

three levels, 283

twelve distinct workouts, 283

v-ups, 264–65

while traveling, 312

wide-legged push-up, 248

Balsamic Dressing, 216

Banana(s)

Chocolate Dream, 227

Piña Colada Smoothie, 226

Tropical Green Smoothie, 224

beans

brick measurements, 71

impact on protein digestion, 45

beef

brick measurements, 66

Crocked Pot Roast, 211

health benefits, 39

Low-Carb Lovers’ Pizza, 212

Stuffed Peppers, 210

Texas-Style Chili, 198

“belfie” (butt selfie), 18

belly fat, 13, 14, 42, 43

Berry(ies)

Basic Booty Recovery Shake, 223

Blueberry Delight, 229

Cherry Smoothie, 229

Grain-Free Granola, 196

health benefits, 44

Strawberry Shortcake Smoothie, 226

Super Strawberry Shake, 227

beta receptors, 14

bioelectrical impedance scale, 26

Blueberry Delight, 229

body fat

apple-shaped bodies, 13

around belly, 13, 14, 42, 43

in butt, 13, 14–15, 46

cellulite, 5, 11, 16–17, 46

essential fat, 14

evaluating body composition, 25–28

fat cell size, 14

fat patterns, 13

new fat cell growth, 14–15

pear-shaped bodies, 13

percentages, 24, 28

reducing, with supplements, 303–8

resistant fat, 14–15

storage fat, 5, 14, 33

Bold frame size

Gainer menus for, 175–81

height range for, 60

Maintainer menus for, 137–43

Modifier menus for, 99–105

booty foods

about, 5–6

acceptable macros, 35–36

carbohydrates, 43–46

dietary fats, 41–43

at a glance, 47–48

grazing on, 48

macronutrients, 31–37

primo foods, 35

proteins, 38–40

really terrible macros, 36–37

branched chain amino acids (BCAAs), 306–7

bread

brick measurements, 71–72

packaged, reading label on, 73–74

at restaurants, 311

breakfast recipes, 194–96

breast-feeding, 14

bricks

acceptable carbohydrates, 70–71

acceptable fats, 73

acceptable proteins, 66–67

condiments, 75

creating daily menu with, 75–76

daily breakdown for meal planning, 77–78

description of, 59–60

determining daily number of, 60–61

determining number, for meals and snacks, 61–63

macronutrient composition, 63–64

preparing individual serving sizes, 190, 191–92

primo carbohydrates, 67–71

primo fats, 72–73

primo proteins, 66–67

reading labels to determine, 73–74

really terrible carbohydrates, 71–72

really terrible proteins, 67

Brussels Sprouts and Bacon, 219

bulk-cooking, 191

butt

advice about, 15

droopy, causes of, 16

fat in, 13, 14, 46

loose skin on, 16

positive attitude about, 15

three muscles in (“glutes”), 12

C

cabbage

Chicken Vegetable Soup, 197

Creamy Coleslaw, 216

caffeine, 49

calcitrol, 46

calcium, 46

calories, 48

carbohydrates

acceptable choices, 70–71

booty, list of, 43–48

bricks, preparing and packaging, 190

condiments, 75

distinctions among, 5

overview of, 32–33

primo choices, 67–71

really terrible choices, 71–72

stored as fat, 5, 14, 33

carnitine, 45

cellulite

aging and, 16–17

how it develops, 5, 16, 46

“miracle” cure for, 17

waterlogged cells and, 11

central obesity, 13

cereal brick measurements, 71

Certified Badass routines

about, 283

four week plan, 291–95

cheat meals, 309–10

cheese

brick measurements, 73

Spinach Salad, 201

chemerin proteins, 13

Cherry(ies)

Berry Smoothie, 229

Black Forest Smoothie, 228

Chicken

brick measurements, 66

Fajitas, Nude, 207

health benefits, 38

Vegetable Soup, 197

Wraps, 200

Chili, Texas-Style, 198

Chocolate

Banana Dream, 227

Black Forest Smoothie, 228

Candy Bar Smoothie, 225

Smoothie, 224

cholesterol, 13, 40, 308

circulation, sluggish, 16

clarity, for Badass Body Diet, 8–9

climbing stairs, 281

Coconut

Cherry Berry Smoothie, 229

Grain-Free Granola, 196

Island Time Shake, 228

Piña Colada Smoothie, 226

Shrimp, 205

coconut water

Candy Bar Smoothie, 225

Chocolate Smoothie, 224

mixing with whey protein powder, 47

coffee, 49

Coleslaw, Creamy, 216

collagen, 16

combo cooking, 193

complex carbohydrates, 33

condiments brick measurements, 75