It is that time of year! It is time to get back into shape and time to get serious about getting your body ready to wear those bathing suits this summer. I will walk you through all of the steps you will need to take in order to insure you have a sizzling physique by mid July. So let's get you started!
The first part of my program is the most crucial part to any program out there. It is about having a deeply rootedmotivation that is clear-cut and personal to you. If there is not a predetermined motivation in your mind, you simply will not succeed. Here are some examples of specific motivations:
- You want to attract the opposite sex.
- You have your high school reunion coming up.
- You want to prove someone wrong.
- You are tired of disappointing yourself.
You get the idea. Without that type of specificity, you may slip into old eating habits that will only disappoint you. Pick an exact date for your goal and stick to that date. Write your chosen date down and place it on your refrigerator along with a "before" picture of yourself.
Whenever you feel like devouring something from the "NO" list, take a look at your before picture. How does it feel to look at that picture? It is crucial to remember what that feel likes to look that way. You may then begin to associate a painful feeling with eating unhealthful foods.
Now that you are abundantly clear about what you do not want, let's focus on what you do want. I know you want a beach ready body by summer. There is no need to look back, because we are starting your journey today!
The first thing you need to do is get a large trash bag, go to your kitchen and throw away all foods from the "NO" list below. They do not serve you in reaching your summertime goal. So it is time to throw the junk food away.
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Your Complete "NO" List: - No Added Salt
- No Sugar
- No Fried Foods
- No Cheese
- No Dairy Products
- No Pork
- No Alcohol
- No Butter
- No Margerine
- No Regular Or Diet Dressings
- No Fruit Juices
- All Junk Food
Now that you have thrown away these foods, it is time to make a shopping list of what you can have.
Your Complete "YES" List: - Boneless Chicken Breast
- Extra Lean Ground Turkey (Not From The Deli)
- Egg Whites
- London Broil
- Low Sodium Tuna Fish
- Fresh Tilapia
- Sweet Potatoes
- Quaker Oats
- Cream Of Wheat
- Brown Rice
- Whole Wheat Bread
- Favorite Fresh Green Vegetables
- Balsamic Vinegar
- Garlic
- Onions
- 100% Cold Pressed Extra Virgin Olive Oil
- No Salt Salsa
- Sugar Free Maple Syrup
- Splenda
- Unsalted Rice Cakes
- I Can't Believe It's Not Butter Spray (Use Sparingly)
- Any Sugar Free And Salt Free Seasonings
- Fresh Strawberries, Pineapple And Kiwis
- Olive Oil Cooking Spray
- Food Scale
Important Fact:
- I always advise eating every 2.5 - 3.0 hours. At 2.5 hours I am preparing my next meal so that when I sit down to eat, I do not go over the 3 hour mark. This is incredibly important in maintaining an elevatedmetabolism. I also recommend drinking at least 3/4 gallon of water a day.
- 6 eggs- 5 egg whites with one whole egg or 1 heaping scoop of whey protein such as Gaspari Nutrition IntraPro Whey Protein or IDS Multi-Pro Whey Isolate. The goal is around 30 grams of protein so make sure to read the label carefully. Please choose a protein powder that is low in fat and sugar.
- 1/2 cup oatmeal (measured uncooked) you may use small amount of Splenda or Stevia and cinnamon for flavor.
- 1/2 cup fresh strawberries/pineapple/kiwi.
- 4-6 oz. London broil cooked
- 1 cup cooked brown rice/5 oz of sweet potato
- 1/2 cup green vegetables.
- 4-5 oz. tilapia/grilled chicken breast
- 1/2 cup green vegetables (broccoli/zucchini/cucumber)
- 3/4 cup cooked brown rice/5 oz of sweet potato
- 4-5 oz. chicken breast
- 1/2 cup green vegetables
- 4 oz sweet potato/1 heaping scoop of Optimum Nutrition Casein Protein
- 1/2 cup fresh strawberries/pineapple/kiwi.
- 4-5 oz. tilapia/grilled chicken breast/salmon filet
- Green salad
- You may use rice/balsamic vinegar and 1-2 Tbsp. of 100% extra virgin olive oil.
- 5-6 egg whites or 4-5oz lean turkey or skinless chicken breast, 1/2 cup favorite green vegetables. OR You could try a low fat casein protein supplement such as Optimum Nutrition Casein Protein as it is a slower digesting protein and may keep you more satiated through the night.
Here is a sample menu for a woman. Please make adjustments according to your current bodyweight andcaloric needs. For a leaner physique, you may omit the fruit.
Meal # 1:
Meal # 2:
Meal # 3:
Meal # 4:
Meal # 5:
Meal #6:
A Snack For A Sweet Tooth
- A rice cake, sprayed with small amount of butter spray and sprinkle Splenda on top. No more than 2 rice cakes.
Sample Menu For A Man
- 7-8 oz. London broil cooked
- 1 1/4 cup cooked brown rice/7 oz of sweet potato
- 1 cup of favorite green vegetables.
- 7-8 oz. chicken breast/lean turkey breast
- 1 cup green vegetables
- 6 oz sweet potato.
- 7-8 oz. tilapia/grilled chicken breast
- 1 cup green vegetables (broccoli/zucchini/cucumber
- 1 1/4 cup cooked brown rice/7 oz of sweet potato/2 scoops of Optimum Nutrition Casein Protein
- 1/2 cup fresh strawberries/pineapple/kiwi.
- 7-8 oz. tilapia/grilled chicken breast/salmon filet
- Green salad
- You may use rice/balsamic vinegar and 2 Tbsp. of 100% extra virgin olive oil.
- You may have 2 scoops of protein powder as your last meal. The goal is 50 grams of protein. You could try a low fat casein protein supplement such as Optimum Nutrition Casein Protein as it is a slower digesting protein and may keep you more satiated through the night.
Here is a sample menu for a man. Please make adjustments according to your current bodyweight and caloric needs. For a leaner physique you may omit the fruit.
Meal # 1:
- 10-12 egg whites or 2 heaping scoops of whey protein such as Gaspari Nutrition IntraPro or IDS Multi-Pro Whey Isolate. The goal is 50 grams of protein so make sure to read the label carefully. Please choose a protein powder that is low in fat and sugar, 3/4 cup oatmeal (measured uncooked) you may use small amount of Splenda or Stevia and cinnamon for flavor.
Meal # 2:
Meal # 3:
Meal # 4:
Meal # 5:
Meal #6:
A Snack For A Sweet Tooth
- A rice cake, sprayed with small amount of butter spray and sprinkle Splenda on top. No more than 3 rice cakes.
Dining Out - Always stick to foods that are on your nutritional program. These are basic foods that can almost always be ordered at any restaurant. You should always be able to order chicken, turkey, fish or egg whites. You may choose a complex carbohydrate such as a plain sweet potato or brown rice.
- You may also ask that your vegetables are steamed. If they do not offer that option, order a salad and ask for balsamic vinegar and 100% Extra Virgin Olive oil on the side.
- Your salad may consist of lettuce, cucumbers, alfalfa sprouts, tomatoes, green beans, mushrooms, andonions. You may add as much of the vinegar as you want, and you can easily measure your 1-2 Tbsp. of olive oil for your salad. And remember, no croutons, cheese, bacon or other toppings.
- Always ask that your food be prepared without the addition of butter, oil or salt. There will be times when your protein source will be preseasoned, but be sure to ask if the can prepare your meat fresh.
- If you have a choice of a sweet potato or rice, order the sweet potato. More often than not it is usually prepared with oil and salt added for flavor.
- And no alcohol. Order a diet drink or iced tea.
I also understand that you will be going to restaurants and need to know what is the best way to order while out. Here are a few tips for staying on track.
I know that if you have read this far you are realizing that this takes quite a bit of commitment. And it really does. I do have a cheat meal as well as an alternate breakfast idea below that you are allowed to have once a week.
Fitness Friendly Fish Tacos - 1/2 cup nonfat sour cream
- 1/4 cup fat-free mayonnaise
- 1/2 cup chopped fresh cilantro
- 1/2 package low sodium taco seasoning, divided
- 1 lb (4 total) white fish fillets, cut into 1-inch pieces
- 1 Tbsp olive oil
- 2 Tbsp lemon juice
- 2 cups shredded red and green cabbage or lettuce
- 2 cups diced tomato
- 12 6-inch warmed corn tortillas
- Lime wedges for serving
- Fresh Salsa
Ingredients:
Directions:
- In a small bowl, combine sour cream, mayonnaise, cilantro, and 2 Tbsp seasoning mix. In medium bowl, combine white fish, olive oil, lemon juice, and remaining seasoning mix; pour into large skillet. Cook, stirring constantly, over medium-high heat for 4 to 5 minutes or until fish flakes easily when tested with a fork. Fill taco shells with fish mixture. Top with cabbage or lettuce, tomato, sour cream mixture, lime wedges, and fresh salsa.
Protein Pancakes - 1/2 cup uncooked oatmeal
- 6 egg whites
- 1/2 cup blueberries
- 1/2 tsp. ground cinnamon
- 1 Tbsp. Splenda
- 1/4 cup sugar free maple syrup
- Fat free spray butter
If you right on track with your weight loss, Protein Pancakes can give your Saturday morning a little extra flavor and fun!
Ingredients:
Directions:
- Mix the ingredients above and cook just like a regular pancake until golden brown. Top with fat free butter spray and sugar free syrup.
Supplements
I am a firm believer in supplementing the diet as you may remember from my supplementation article.
In addition to these beneficial supplements, a good fat burner can really help you get through those lackluster workouts. Over the past two years, I have tried several different brands and really like Gaspari Cytolean andPalo Alto Labs Leviathan.
- Also, when dieting it is all too common to experience food cravings later in the evening. In order to subdue those cravings, a non-stimulant appetite suppressant can work wonders. I like the Natural Appetite Control byLife Extension. It works by stimulating the release of CCK (cholecystokinin) and GLP-1 (glucagon-like peptide-1) to suppress your appetite naturally.