Fit2Fat2Fit (29 page)

Drink 16 ounces water
.

Meal 1:
Egg-White Breakfast Burrito without the tortilla (about 450 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful beef jerky

Meal 3:
Citrus Salmon with

Avocado Salsa on a salad (about 450 calories)

Place 1 leftover fillet of Citrus Salmon on a mixed dark green salad with leftover Avocado Salsa.

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 large handful pumpkin seeds

Meal 5:
Spinach Shake without the ½ banana (about 375 calories)

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Egg-White Omelet (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful blueberries, 1 handful almonds, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Pumpkin Pie Protein Shake (about 300 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful beef jerky

Meal 5:
Chinese “Fried Rice” (about 450 calories)
^*

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Chinese “Fried Rice” (about 450 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

1 handful cashews,

1 handful beef jerky

Meal 5:
Sea Salt Salmon with Olive Oil Mayo (about 450 calories)

Add 2 cups steamed green beans on the side.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter, 3 rolled slices turkey lunch meat dipped in mustard

Meal 3:
Chinese “Fried Rice” (about 450 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 handful beef jerky,

1 large handful pumpkin seeds

Meal 5:
Spinach Egg-White Omelet (about 400 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful pumpkin seeds,

1 handful almonds

Meal 3:
Turkey Breast and Berry Salad (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful beef jerky

Meal 5:
Turkey Fajitas (substitute turkey breast for beef in the Beef Fajitas recipe) (about 450 calories)
^*

Add 2 cups steamed yellow squash.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Egg-White Omelet (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 large handful almonds,

1 handful beef jerky

Meal 3:
Turkey Fajitas (about 450 calories)

Add 2 cups steamed yellow squash.

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

1 handful pumpkin seeds, 1 handful blueberries, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 5:
Spinach Shake without the ½ banana (about 375 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 handful pumpkin seeds

Meal 3:
Turkey Fajitas on a salad (about 450 calories)

Place 1 cup leftover Turkey Fajitas meat and ¼ cup chopped red pepper (or a mix of red and yellow peppers) on a mixed dark green salad with an oil-based vinaigrette dressing.

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 large handful almonds,

1 handful beef jerky

Meal 5:
Caramelized Onion–Glazed Salmon (about 450 calories)

Add 2 cups steamed zucchini on the side.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Egg-White Omelet (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful roasted pecans

Meal 3:
Pumpkin Pie Protein Shake (about 300 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 large handful pumpkin seeds

Meal 5:
Caramelized Onion–Glazed Salmon (about 450 calories) Serve 1 fillet of leftover Caramelized Onion–Glazed Salmon on a mixed dark green salad with an oil-based vinaigrette dressing. Digestive enzymes

In this appendix I describe, in detail, some excellent exercises that are my personal favorites when it comes to getting fit. In the next section, titled “Workouts,” I'll incorporate some of these exercises to provide detailed workouts, which will include the appropriate amount of repetitions (“reps”) and sets. Look at the pictures as you read the instructions. The words and images together should help you master the motions.

Note that there is some overlap between these two appendices. Consult this one, “Exercises,” if you're trying to get the basic motions down; consult “Workouts” once you've mastered these and are ready to put them together and begin working toward the new you.

I'm a big believer in keeping things simple. That's why push-ups will always be a staple in my exercises. I love feeling athletic, being able to do push-ups without feeling like I'm going to die after doing only 10! Push-ups on a medicine ball add a different dimension to boring old push-ups, and they allow you to get a deeper stretch in the pectoral muscles as well as strengthen the small stabilizer muscles in the shoulders. Adding a pulse at the bottom of the push-ups adds a degree of difficulty as well. Doing push-ups according to these instructions will definitely build strength, tone those chest muscles, and build endurance.

I like to focus on a lot of unilateral movements when it comes to my exercises. This helps with muscle imbalances, which are very common, and also helps to strengthen the small stabilizer muscles, which don't get worked out as often as the larger muscles. This exercise is another great chest workout; it allows you to isolate each chest muscle individually, and when you strengthen each component, you become stronger as a whole.