GET SHREDDED
The Principles and Guidelines!
The 10 Principles of the GET SHREDDED plan
1 - Eat Frequently - at least 5 meals a day
2 - Go Light At Night - tapering calories throughout the day
3 - Limit Your Portions - or just count your calories
4 - Eat Lean - lean protein, fruits, vegetables and healthy fats
5 - Carbs Are Cool - whole grains instead of processed white carbs and NEVER in the last 2 meals of the day
6 - Avoid Dairy - cheese, butter and other dairy products
7 - Hydrate! - minimum of 64 oz of water a day
8 - Limit Alcohol - avoid alcohol for at least the first 2 weeks
9 - Don't Fear Fat - monosaturated fat that is found in avocados and nuts
10 - Supplements - Don't forget the Results and Recovery Formula IMMEDIATELY after the workout
Calories and Schedule
Caloric intake in INSANITY: THE ASYLUM has been simplified to 3 levels of WEIGHT LOSS depending on bodyweight
150 lbs OR LESS: 1,500 calories/day consisting of five (5) 300 calorie meals
150-200 lbs: 1,800 calories/day consisting of five (5) calorie tapering meals, 500, 400, 300, 300, 300
200 lbs OR MORE: 2,100 calories/day consisting of six (6) calorie tapering meals, 500, 400, 300, 300, 300, 300
Meal #1 300
Meal #2 300 Bodyweight <<
Meal #3 300
Meal #4 300
Meal #5 300 TOTAL CALORIES 1500
Meal #6 N/A
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GET SHREDDED
Start Eating!
Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
~500 calories* ~400 calories* (vegetable based) 200lbs+
Scrambled Egg Coco-Loco Shake,
Copped Chicken Roast Chicken with
Whites with a Sashimi and Salad Vegetable Salad Shakeology or Meal
Salad Vegetable Puree
Baked Potato Options 4 or 5
Coco-Loco Shake,
Poached Egs over Grilled Chicken Pita Toasted Pecan and Vegetable Egg
DIY Salad Shakeology or Meal
Lemon Spinach Pizza Beet Salad White Omelet
Options 4 or 5
Sweet Potato Hash Grilled Fish Taco Grilled Corn, Chermoula Tofu, Coco-Loco Shake,
with Crispy Turkey DIY "Granola" with Cabbage Citrus Poblano and Eggplant and Red Shakeology or Meal
Bacon Slaw# Tomato Salad Pepper Skewer Options 4 or 5
Mixed Green Salad Poached Halibut
Coco-Loco Shake,
Avocado Tuna with Grapefruit, with Wilted Greens
Garden Frittata Quinoa Salad Shakeology or Meal
Salad Avocado and Red and Shredded
Options 4 or 5
Onion Carrot
5-spice Turkey
Lentil Hummus with Breast with Coco-Loco Shake,
Spicy Chicken Raw Mushroom
Kasha "Oatmeal" Crisp Romaine Cranberry Relish Shakeology or Meal
Summer Roll# Salad
Hearts and Steamed Options 4 or 5
Brussels Sprouts
Seared Tuna with Charred Sirloin with
White Bean Yellow and Green
Vinagrette Zucchini Salad
*The 400 and 500 calorie meals are higher in carbohydrates AND have modifications to make them ~300 calories.
#These meals include a starch, for weight loss, limit starches to 3 times a week.
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GET SHREDDED
Food Substitutions
Fruits: All of the following are 1 single serving of fruit and may be interchanged as desired
1/2 banana 1/2 papaya 1 cup melon chunks
2 small plums 2 kiwis 1/2 mango
1 peach 1 apple 15-20 cherries
1 cup berries 15-20 grapes 1 pear
1/2 cup pineapple chunks 1 orange
Vegetables: All of the following are 1 single serving of vegetables and may be interchanged as desired
1 cup cooked broccoli (2 cups raw) 1 cup sliced cucumber 1 cup cooked grean beans
1 cup cooked spinach (2 cups raw) 1 cups cooked zucchini 3/4 cup cooked pea pods
1/3 cup corn or 1 ear corn on the cob 3 cups salad greens 1 whole tomato or 14 cherry tomatoes
1/3 cup cooked peas 12 asparagus spears 1 cup steamed brussels sprouts
1 cup cooked mushrooms (2 cups raw) 1 cup steamed bell pepper (2 cups raw)
Proteins:
Food in meal plan May substitute with
1 oz chicken, turkey or tuna 1 oz tofu, shrimp or white fish 1/2 oz nuts
3/4 oz lean red meat 1 egg or 3 egg whites
1 oz lean pork tenderloin (do not exceed 2 full eggs per day)
1/4 cup beans
1 oz shrimp or white fish 1 oz tuna turkey, tofu or chicken 1/2 oz nuts
3/4 oz lean red meat 1/4 cup beans
1 egg or 3 egg whites 1 oz lean pork tenderloin
(do not exceed 2 full eggs per day)
1 egg 1.5 oz tuna, turkey, tofu, chicken, 1/3 cup beans
white fish or shrimp 3 egg whites
1 oz salmon or other "fatty" fish (do not exceed 2 full eggs per day)
1.5 oz lean pork tenderloin
1 oz lean red meat 1.5 oz tuna, turkey, tofu, chicken, 1/3 cup beans
white fish or shrimp 3 egg whites
1 oz salmon or other "fatty" fish (do not exceed 2 full eggs per day)
1.5 oz lean pork tenderloin
Breads/Starch:
Food in meal plan May substitute with
1/2 of a 6-inch whole wheat pita 1 slice whole wheat bread 1 small whole-grain dinner roll
1 whole wheat English muffin
1 slice of whole wheat bread 1 small whole-grain dinner roll 1/2 of a 6-inch whole wheat pita
(about 100 calories per slice) 1 whole wheat English muffin 1/2 cup whole-grain cereal,
1/3 cup of brown rice no sugar added
1/3 cup brown rice 1/2 cup whole-grain pasta or couscous 1 slice whole wheat bread
1 small baked potato or sweet potato 1/3 cup cooked barley
2/3 cup green peas
1 small baked potato 1 baked sweet potato 1/3 cup cooked barley
1/3 cup of brown rice 1 slice whole-grain bread
1/2 cup whole-grain pasta or couscous 1 whole wheat English muffin
Miscellaneous:
Food in meal plan May substitute with
1/3 avocado 1/2 oz nuts 1 tbsp olive oil 1 tbsp peanut butter
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