oPtional aPatriM exerCise guide For aCCelerating Fat loss oPtional by KevenMealamu

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									                                  o Ptional a PatriM M eal P lan For a CCelerating Fat l oss                                                                                                          Meal Plan
                                                                                                                                                                                                    CustoMizing Key
   Days 1 & 8                Days 2 & 9                  Days 3 & 10                 Days 4 & 11                 Days 5 & 12                Days 6 & 13                Days 7 & 14              1 			Protein	Choices	                   Serving
                                                                                                                                                                                                   •	Egg	Substitute	           1	1/4	cup
     Breakfast               Breakfast                     Breakfast                  Breakfast                   Breakfast                   Breakfast                  Breakfast                 •	95%	Lean	Ground	Beef	        4	oz	
    Lean Ham (1)           Egg Substitute (1)           Cottage Cheese (1)         Low Fat Cheese (1)           Peanut Butter (1)            Lean Steak (1)           Scrambled Eggs (1)           •	White	Meat	Ground	Turkey	    4	oz	
       Pear (2)               Orange (2)                  Mixed Fruit (2)         Whole Wheat Pita (4)             Apple (2)                 Applesauce (2)          Red, Yellow & Orange          •	Lean	Beef	Tenderloin	        4	oz	
      8oz water               8oz water                     8oz water                  8oz water                   8oz water                   8oz water                  peppers (5)              •	Pork	Tenderloin	             4	oz	
                                                                                                                                                                                                   •	Low	Fat	Cottage	Cheese	     1	cup	
                                                                                                                                                                           8oz water               •	Lean	Low	Sodium	Ham	         4	oz	
 snack (Morning)           snack (Morning)              snack (Morning)             snack (Morning)             snack (Morning)            snack (Morning)                                         •	Low	Fat	Cheese	              2	oz	
 Meal Replacement          Meal Replacement             Meal Replacement            Meal Replacement            Meal Replacement           Meal Replacement            snack (Morning)             •	Peanut	Butter	             2	Tbsp	
    Smoothie                   Smoothie                    Smoothie                    Smoothie                    Smoothie                   Smoothie                 Meal Replacement            •	Eggs	                         2	
 Mixed Berries (2)          Strawberries (2)             Raspberries (2)               Banana (2)                  Orange (2)                 Grapes (2)                  Smoothie                 •	Almonds	(22)	                1	oz
    8oz water                  8oz water                   8oz water                   8oz water                   8oz water                  8oz water                   Apple (2)                •	Turkey	Sausage	              3	oz	
                                                                                                                                                                          8oz water                •	Shrimp	                      4	oz	
       Lunch                    Lunch                        Lunch                      Lunch                        Lunch                     Lunch                                            2 			Additional	Fruit	Choices	          Serving
     Salmon (1)           Pork Tenderloin (1)          95% Lean Ground                  Tuna (1)                   Chicken (1)            Hard Boiled Egg (1)               Lunch                  •	Orange	                       small
                                                                                                                                                                                                   •	Grapes	                         15
Baked Sweet Potato (4)        Cabbage (5)                    Beef (1)             Whole Wheat Pita (4)        Whole Wheat Bread (4)         Rye Bread (4)                 Turkey (1)
                                                                                                                                                                                                   •	Melon	                     1	cup	cubed
    Snap Peas (5)            Wild Rice (4)              Tossed Salad (5)            Red Peppers (3)               Cucumbers (3)               Celery (3)              Whole Wheat Pita (4)         •	Pear	                         small
 Light Margarine (6)      Light Margarine (6)          Salad Dressing (6)              Celery (3)                  Broccoli (5)            Chopped Mixed               Tossed Salad (5)            •	Peach	                        small	
      8oz water                8oz water                Chopped Mixed              Vegetable Dip (6)           Light Margarine (6)          Vegetables (3)                8oz water                •	Plum	                          med
                                                         Vegetables (3)               8oz water                     8oz water                 8oz water                                            •	Blueberries	                 1/2	cup
 snack (afternoon)         snack (afternoon)          Whole Grain Crackers (4)                                                                                         snack (afternoon)           •	Raspberries	                 1/2	cup	
 Meal Replacement          Meal Replacement                8oz water                snack (afternoon)           snack (afternoon)          snack (afternoon)            Meal Replacement           •	Mixed	Fruit	Salad	           1/2	cup	
                                                                                                                                                                                                   •	Juice	Packed	Canned	Fruit	   1/2	cup
     Smoothie                  Smoothie                                             Meal Replacement            Meal Replacement           Meal Replacement                Smoothie
                                                                                                                                                                                                   •	Natural	Applesause	          1/2	cup	
   Cucumbers (3)               Celery (3)               snack (afternoon)               Smoothie                    Smoothie                   Smoothie                  Mushrooms (3)             •	Pineapple	                   1/2	cup
     8oz water                 8oz water                Meal Replacement               Peppers (3)                 Carrots (3)                Zucchini (3)                 8oz water               •	Mandarin	Oranges	            1/2	cup	
                                                            Smoothie                    8oz water                   8oz water                  8oz water
      Dinner                     Dinner                  Cauliflower (3)                                                                                                     Dinner             3 			Additional	Raw	Vegetables	 Serving
                                                                                                                                                                                                  •	Mushrooms	                   1	cup
 95% Lean Ground             Grilled Tuna (1)               8oz water                    Dinner                      Dinner                     Dinner               Lean Beef Tenderloin (1)      •	Red	Peppers	                        1	cup
      Beef (1)              Baked Potato (4)                                          Baked Fish (1)          Ground Turkey Burger (1)         Shrimp (1)               Baked Potato (4)           •	Celery		                           6	stalks	
Whole Wheat English         Light Butter (6)                Dinner                    Wild Rice (4)           Whole Wheat English            Brown Rice (4)            Light Margarine (6)         •	Zucchini	                           1	cup
    Muffin (4)               Cauliflower (5)           Turkey Sausage (1)          Light Margarine (6)             Muffin (4)             Light Margarine (6)              Broccoli (5)            •	Mixed	Raw	Vegetables	               1	cup
   Cucumber (3)                8oz water              Whole Wheat Pasta (4)           Asparagus (5)           Mushroom, Onions &         Chinese Vegetables (5)            8oz water               •	Raw	Spinach	Salad	                  2	cups
                                                                                                                                                                                                   •	Tomato	                                1
    Tomato (3)                                          Green Beans (5)                 8oz water                  Peppers (5)                 8oz water
 Vegetable Dip (6)         snack (Optional)             Spray Butter (6)                                           Olive Oil (6)                                       snack (Optional)         4 			Additional	Complex	Carbs	          Serving
                                                                                                                                                                                                   •	Whole	Wheat	English	Muffin	            1
    8oz water              Meal Replacement                8oz water                snack (Optional)                8oz water              snack (Optional)            Meal Replacement
                                                                                                                                                                                                   •	Whole	Wheat	Bun	                   1	small
                              Smoothie                                              Meal Replacement                                       Meal Replacement               Smoothie                 •	Whole	Wheat	Pita	Pocket	            4	inch
 snack (Optional)             Banana (2)                snack (Optional)                Smoothie                snack (Optional)              Smoothie                  ½ Grapefruit (2)           •	Whole	Wheat	Pasta	                  1	cup
 Meal Replacement             8oz water                 Meal Replacement             Strawberries (2)           Meal Replacement            Blueberries (2)               8oz water                •	Whole	Oats,	Cooked	                1/2	cup
    Smoothie                                               Smoothie                     8oz water                  Smoothie                   8oz water                                            •	Whole	Wheat	Noodle	                 1	cup
    Apple (2)                                            ½ Grapefruit (2)                                       Mixed Berries (2)                                                                  •	Barley,	Cooked	                    3/4	cup
    8oz water                                              8oz water                                               8oz water                                                                       •	Wild	Long	Grain	Rice	               1	cup
                                                                                                                                                                                                   •	Baked	Potato	                      1	small
                                                                                                                                                                                                   •	Whole	Grain	Crackers	(5-6)	          1	oz
                              o Ptional a PatriM e xerCise g uide For a CCelerating Fat l oss                                                                                                      •	Rye	Bread	
                                                                                                                                                                                                5 			Additional	Steamed	Vegetables	
                                                                                                                                                                                                                                        2	slices
                                                                                                                                                                                                                                        Serving
                                                                                                                                                                                                   •	Snap	Peas	                          1	cup
                                                                                                                                                                                                   •	Yellow	Beans	                      	1	cup
    Days 1 & 8               Days 2 & 9                   Days 3 & 10                 Days 4 & 11                 Days 5 & 12                Days 6 & 13                Days 7 & 14                •	Chinese	Vegetables	                2	cups
                                                                                                                                                                                                   •	Cabbage	                           2	cups
cardio: 45 minutes       cardio: 30 minutes           cardio: 45 minutes          cardio: 30 minutes          cardio: 45 minutes         cardio: 30 minutes                Off Day.                •	Mushrooms,	Onions	&	Peppers	       2	cups
Walk, jog or run*        Interval Intensity;          Walk, jog or run*           Interval Intensity;         Walk, jog or run*          Interval Intensity;                rest!!                 •	Carrots,	Broccoli	&	Cauliflower	    1	cup	
                                                                                                                                                                                                   •	Spinach	                            1	cup
at a 60% - 70% of        Walk, jog or run* as         at a 60% - 70% of           Walk, jog or run* as        at a 60% - 70% of          Walk, jog or run* as                                      •	Red,	Yellow	&	Orange	Peppers	      1	cup
maximum heart            follows                      maximum heart               follows                     maximum heart              follows                                                   •	Stewed	Tomatoes	                    1	cup
                                                                                                                                                                                                   •	Low	Sodium	Vegetable	Soup	          1	cup
rate                     	 Minutes	 Maximum           rate                        	 Minutes	 Maximum          rate                       	 Minutes	 Maximum                                        •	Asparagus	                          1	cup
                         	      	     Heart	Rate                                  	      	     Heart	Rate                                	      	     Heart	Rate                                6 			Condiments/Seasoning	              Serving
                         	 0-2	         warm	up                                   	 0-2	         warm	up                                 	 0-2	         warm	up                                    •	Olive	Oil	                           1	tsp
                                                                                                                                                                                                   •	Salad	Dressing	-	Regular	           1	Tbsp
                         	 2-7	           70%                                     	 2-7	           70%                                   	 2-7	           70%                                      •	Light	Salad	Dressing	               2	Tbsp
                         	 7-9	           80%                                     	 7-9	           80%                                   	 7-9	           80%                                      •	Butter/	Margarine	                   1	tsp
                                                                                                                                                                                                   •	Light	Butter/	Margarine	            1	Tbsp
                         	 9-10	          90%                                     	 9-10	          90%                                   	 9-10	          90%                                      •	Reduced	Fat	Vegetable	Dip	          1	Tbsp
                         	 10-12	         60%                                     	 10-12	         60%                                   	 10-12	         60%                                      •	Light	Mayonnaise	                   1	Tbsp
                               Repeat	Intervals	                                        Repeat	Intervals	                                      Repeat	Intervals	                                   •	Fat	Free	Mayonnaise	                2	Tbsp
                                                                                                                                                                                                   •	Fat	Free	Salad	Dressing	            2	Tbsp
                           2	through	12	--	3	times                                  2	through	12	--	3	times                                2	through	12	--	3	times                                 •	Ketchup	                            2	Tbsp
                                                                                                                                                                                                   •	Dill	Pickle	                           1
                                                                                                                                                                                                   •	Light	Soy	Sauce	                     1	tsp
                                                                                                                                                                                                   •	Spray	Butter	                      8	Pumps




                                             * Treadmill, Exercise Bike or Elliptical Cross Trainer may also be used.

								
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