The Body Sculpting Bible for Women (20 page)

MEAL #5 (4:30 PM)

Carbs 45 grams; Protein 48 grams; Fats 5 grams

6:30-7:30 PM WEIGHT TRAINING WORKOUT

MEAL #6 (7:30 PM)

Carbs 42 grams; Protein 50 grams; Fats 0 grams (Bring this meal to gym)

DAILY TOTALS

Calories:
2175;
Carbohydrates:
231 grams;

Protein:
231 grams;
Fats:
38 grams

WEEKS 3-4 CALORIES: HIGH
(Approximately 2700 calories)

MEAL #1 (8:30 AM)

Carbs 81 grams; Protein 50 grams; Fats 20 grams

MEAL #2 (10:30 AM)

Carbs 20 grams; Protein 20 grams; Fats 4 grams

MEAL #3 (12:30 PM)

Carbs 50 grams; Protein 48 grams; Fats 8 grams

MEAL #4 (2:30 PM)

Carbs 20 grams; Protein 20 grams; Fats 4 grams

MEAL #5 (4:30 PM)

Carbs 48 grams; Protein 48 grams; Fats 5 grams

6:30-7:30 PM WEIGHT TRAINING WORKOUT

MEAL #6 (7:30 PM)

Carbs 42 grams; Protein 50 grams; Fats 0 grams (Bring this meal to gym)

MEAL #7 (9:30 PM)

Carbs 18 grams; Protein 40 grams; Fats 5 grams

DAILY TOTALS

Calories:
2735;
Carbohydrates:
301 grams;

Protein:
276 grams;
Fats:
49 grams

DIETING TO ADD MUSCLE MASS

The Body Sculpting Diets in this book are designed to help women add some muscle while stripping body fat at the same time. For those women who have a faster metabolism and are just interested in gaining muscle as their body fat is already low then all of the advice in this applies to them with the following modifications to the training and nutrition programs.

EATING TO GAIN MUSCLE WEIGHT

Eating to just gain muscle (as opposed to gaining muscle and losing body fat) follows the same prescriptions above except that the total caloric intake will be higher, for most people in the other of 2200 calories for two weeks and 2700 for the next two.

Two sample meal plans guaranteed to pack on the muscle are presented on
this page
.

D
O
I N
EED TO
M
EASURE MY
F
OOD
I
NTAKE AND
L
OG IT IN A
D
IARY
F
OREVER
?

Not at all. Typically you will notice that after the first six-week cycle, you pretty much know how much food you need to take in everyday. The reason for measuring and keeping track of the foods that you eat during the first six weeks is to give you an idea of how much food you need in order to get in shape. Without tracking at the beginning of the program, it would be impossible to determine the correct quantity of nutrients your body needs in order to lose weight and tone up. However, since after six weeks you already know how much food you need, you can start building your meals based on a visual inspection alone. However, just be cautious not to progressively put more food on the plate. If you start to see that your weight is beginning to climb, track your food intake for the next three days and see how much you are deviating from what you should be having.

T
HE
S
UNDAY
R
EWARD

If you are not following the Advanced Body Sculpting Diet, you may cheat on your diet for one meal on Sunday (e.g. FORGET CALORIE COUNTING and eat whatever you want—within reason, of course—for that one meal). You can only reward yourself in this way if you have stayed on track the rest of the week. One cheat meal a week may actually be beneficial since it confuses your body and increases your metabolism. By cheating, you prevent your body from adjusting to the diet, which would lower metabolism. It also removes the psychological fear that you will never again be able to eat bad foods. However, having said that, we must caution that some people (us included) find it hard to go back to good dieting if they incorporate cheat foods in their diets once a week. They fall into a non-stop bingeing rage with these foods that may last for weeks. Do not feel bad if you fall into this category. It is natural to crave foods that are bad, considering that they taste so darn good. If you fall into this category and feel tempted or need to still build your will power of resistance, then stick to a healthy diet and stay away from cheat meals until you have reached a confident level of empowerment. We have actually learned to do just fine without cheat foods at all.

EATING ON THE RUN: FAST FOODS

In today’s times, the fast paced living of our society can really tax our abilities to plan and prepare. This preparation certainly includes the scheduling of food consumption. If for one reason or another, our time constraints don’t allow us to take the time to prepare all of the food we need for the day, or if we simply run out of food, there is a solution. You can go to fast food restaurants. Now, aren’t fast foods bad if you are trying to get in shape? Well, the answer is “no” as long as you choose wisely.

The rules for eating in fast food restaurants (or any other type of restaurant) are:

• If it is not your cheat day (see The Sunday Reward section), refrain from fatty choices such as French fries.

• Drink between 8-16 ounces of water before you get to the restaurant and then drink an additional 8-16 ounces while you eat. This will prevent you from feeling hungry and falling to temptation. If you find that temptation is strong remember two things:

a) There is nothing better than being in shape.

b) You control everything that goes into your mouth. Food does not and should not control you!

• Always combine a serving of low fat protein (in the case of fast food restaurants, this is either skinless chicken or turkey) with a small serving of carbs. Remember that if you are eating a chicken or turkey sandwich, the bread will count as the carbs.

• Salads in addition to a serving of protein and a serving of starchy carbs are always good since they provide fiber and fill you up. However, avoid using high fat/high sugar dressings.

• Refrain from using high carbohydrate sauces or mayonnaise.

Now that we know the rules of fast food eating, let’s look at some healthy meals you can choose at some of the major fast food chains:

In Arby’s you con have either a Light Chicken Deluxe Sandwich with extra lettuce and tomato (no mayo) or a Light Turkey Deluxe Sandwich. They also have on excellent roast chicken salad that will not harm you unless you fill it up with high fat dressing.

In Bennigan’s try the chicken platter, which includes a serving of spicy rice along with vegetables and two chicken breasts.

In Boston Market for protein you can have a serving of turkey breast or chicken breast. For carbs you can have a small serving of steamed vegetables along with potatoes, or corn, or rice pilaf or fruit salad. If you’d rather have something quicker, then go for the chicken or turkey sandwich.

In the Golden Corral try their chicken (remove the skin) with their steamed rice and green beans.

In Hardee’s order either a chicken fillet sandwich or grilled chicken salad.

In Kentucky Fried Chicken have a quarter chicken (no skin) for protein and a small serving of mashed potatoes, or garden rice, or red beans for carbs.

In Long John Silver’s you may have a flavor-baked chicken or fish for protein and a small serving of plain baked potato or green beans.

In McDonald’s you can have either a McGrilled Chicken Classic or a Chunky Chicken Salad.

In Subway order a Roast Turkey Breast Sub, a Veggie Sub or a Roast Beef Sub. Remember the rules that we already discussed: NO EXTRA OILS OR MAYO etc. Also, there is no need to order a sub larger than six inches.

In Taco Bell order any of the following: a Light Chicken Burrito, or a Light Chicken Taco, or a Light Bean Burrito, or a Light Soft Taco Supreme, or a Light Taco Supreme, or a Light Taco, or a Light Soft Taco.

Finally, in Wendy’s have either a grilled chicken sandwich or a grilled chicken salad.

Well, there you have it. If you find yourself in another restaurant that we haven’t discussed don’t panic! Just ask for whatever chicken plate they have and if it comes with skin just take if off. Basically, if you stick to the five rules discussed above, no matter where you find yourself, you won’t have a problem finding something to eat. Bon Appetite!

T
HE
I
MPORTANCE OF
P
REPARING
F
OOD
B
EFOREHAND

Preparation is crucial to the success of your dietary program. If you are not prepared, you will fail. Life is too hectic nowadays to be eating five or six times a day without a little bit of preparation.

One thing you can do is prepare your food the night before and store it in individual containers that have a section for complex or simple carbs, a place for fibrous carbs, and a place for protein. You also can prepare protein shakes the night before and store them individually in containers that you can purchase at the grocery store. When the following day comes, all you have to do is take out the container that has breakfast, heat it up, and eat. Then grab the container for lunch and two protein shakes, put them in the cooler, and go to work. Take a water bottle everywhere you go. No need to dehydrate while at work. When you come home, take out the container holding dinner, re-heat it, eat it and prepare the food for the following day.