Fat Loss Jump Start Diet (extremely low carb)

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Don’t forget, while you should go under maintenance for your total caloric intake, you may need to eat more or less than what is described.

Day 1

Meal 1

• Meal Replacement Powder (in Water)
• 1 to 2 servings of vegetables
• Green Tea

Meal 2

• Meal Replacement Powder (in Water)
  Macro Reds (you can get these at Amazon.com)
• 1 to 2 servings of vegetables

Meal 3

• Meal Replacement Powder (in Water)
  Macro Greens (you can get these at Amazon.com)
• 1 to 2 servings of vegetables

Meal 4

• Meal Replacement Powder (in Water)
• 1 to 2 servings of vegetables
• 1 serving of an Essential Fatty Acid Supplement

Meal 5

• Whey Protein (1 – 2 servings)
• 1 to 2 servings of vegetables

Days 2 through 6 (or 13 if you’re going for 2 weeks)

Following is a sample day on the 2 week jump start program. You can eat a variety of food as long as you adhere to the low carb program.

Meal 1

Omelet

3 Egg Whites to every Whole Egg

Chopped Onion

Chopped Pepper

Grated Cheddar Cheese

Or whatever you like in your omelet that isn’t carbs

1 serving of an Essential Fatty Acid Supplement

Green Tea

Meal 2

Whey Protein Powder (in water)

Udo’s Oil Blend (or another Oil such as coconut or olive)

Meal 3

Chicken Breast (Garlic & Pepper Seasoning & chopped onions)

Green Beans or Peas

Carrots

Macro Reds (you can get these at Amazon.com)

Meal 4

Salmon or Tuna (chopped in salad if you prefer)

Large Chopped Salad (onion, peppers, broccoli, tomato, cucumber, olive oil and vinegar)

1 serving of an Essential Fatty Acid Supplement

Meal 5

Raw Almonds (or Cottage Cheese)

Meal 6

Whey Protein (in water)

Udo’s Oil Blend (or another Oil such as coconut or olive)

Day 14 is a Treat Day!

Once you finish up the jump start plan, you can move to the next stage:

Here are a few more sample meal plans

Fat Burning Furnace Meal Plan

Meal # 1 ½ Cup Oatmeal (not instant)

½ cup orange juice

1 cup fat-free milk

5 eggs (2 whole, 3 whites only) scrambled

Remember, the numbers have to be adjusted based on your calorie intake. For some, it may be 3 egg whites, for others 10.

Meal #2   Smoothie

Whey Protein

Strawberries

Blackberries

1 TB Colon Cleanse Fiber

Macro Reds (you can get these at Amazon.com) Macro Greens (you can get these at Amazon.com)

Ice

2-3 cups of water depending on how thick you want the smoothie

Meal #3   Chicken Breast (chopped onions, peppers, garlic seasoning)

Salad (basalmic vinegar and olive oil)

Mixed Vegetables

Meal #4   Whey Protein (in water)

Udo’s Oil Blend (or another Oil such as coconut or olive)

Meal #5   Lean Ground Beef

Salad (basalmic vinegar and olive oil)

1 ¼ cups of blueberries

Mixed Vegetables

½ cup whole grain cooked pasta

Meal # 6  Whey Protein

Udo’s Oil Blend (or another Oil such as coconut or olive)

Hybrid Muscle Building/Fat Loss Diet

Meal #1 – Whey Protein

Oatmeal

Egg whites

Orange Juice

Meal #2 – Tuna Fish

Mixed Vegetables

Olive oil and vinegar on the tuna

Meal #3 – Meal Replacement Powder (in water)

Meal #4 – Chicken Breast

Salad (basalmic vinegar and olive oil)

Mixed Vegetables

Meal #5 – Post Workout Shake

Meal #6 – Almonds

Remember, these are sample meal plans. Serving size will have to be adjusted to your needs, as well as food selection. You also don’t NEED the supplements mentioned, but they can make it easier, especially protein powders.

Let’s look at some of the food sources you should focus on:

High Protein Foods:

* Whey protein

* Eggs (Deviled during the holiday season)

* Egg whites

* Chicken breasts

* Turkey breasts

* Lean beef

* Fish (tuna, salmon, shrimp cocktail)

* Protein bars

* Egg protein powder

* Casein (cottage cheese)

Carbohydrate Foods:

* Potatoes

* Sweet potatoes, yams

* Oatmeal, cream of wheat, cream of rice

* Rice

* Beans

* Any green leafy vegetable

Healthy Fats:

* Olive oil

* Sunflower oil

* Safflower oil

* Flaxseed oil

* Walnuts

* Avocados

* Almonds

* A good EFA supplement

Post-Workout Shake:

Make sure to continue to have a post-workout shake. And that means loading up on the right protein and the right carbs at the right time – immediately after your workout.

You can prepare your post-workout shake before you hit the gym, stick it in a thermos and take it with you to store in your locker.

Here are two versions of my favorite post-workout shake.

Post Workout Shake 1:

The first one involves using a post-workout powder. The second version will do pretty much the same thing, without the post-workout shake and just using a good whey protein powder instead.

o 1 serving Post Workout Powder

o 1 serving Creatine

o 1 cup frozen fruit (raspberries, strawberries, blueberries, blackberries)

Mix in a blender. You can alter how much of the powder and fruit you use to get the appropriate number of calories you want.

Post Workout Shake 2:

Or you can try this version of the fat burning post-workout shake:

o 1 1/2 cups of orange juice

o 40 grams of whey protein powder

o 1 serving creatine

o 1 cup frozen fruit (raspberries, strawberries, blueberries)

The creatine is optional.

You can alter this any number of ways to suit your taste buds. You could add banana, or even some yogurt, which will also make the shake a little thicker in its consistency.

You also need to adjust it based on your calorie needs (for example, you may not need 40 grams of protein in your shake, especially women).

Utilizing routines like the above, and techniques like those mentioned at the beginning of this report, allows you to attack fat loss from a variety of angles including hormonal, as well as increased energy turnover, as well as increased fat utilization within the cell’s mitochondria.

Improved fat utilization and accelerated fat loss involves training such as strength, speed, explosiveness, and endurance, which can be accomplished via specific training protocols and techniques, as well as specific nutritional protocols.

I hope you’ve gotten a lot out of this report and the information we’ve shared on how to attack body fat with a multiple pronged attack.

Going after fat not just by burning calories while working out but attacking:

Increasing fat utilization by training in a specific way to develop the cell’s mitochondria.

Boosting metabolism multiple ways through training techniques that develop speed, strength, endurance, and explosiveness.

Permanently increasing metabolism through resistance training and metabolic conditioning.

Priming the body to more efficiently build muscle and shed body fat by implementing training AND nutritional protocols that go after the body’s very reason for storing fat. Serious stuff!