Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (11 page)

•
Option 1:
Do the
SHRED 27 Burn
workout DVD.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 3, DAY 2

FEAR NOTHING! APPRECIATE
EVERYTHING! SUPER SHRED
ENTHUSIASTICALLY!!

Note:
Don’t forget that you’re allowed a Floating Bonus Snack today!

MEAL 1

• 1 piece of fruit or ½ cup of berries

• Choose one from the following:

1 cup of oatmeal

1 cup of Cream of Wheat or farina

1 cup of sugar-free cereal with low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

1 six-ounce container of low-fat or fat-free yogurt; add fresh fruit

BEVERAGES

•
Must:
1 cup of fresh juice (not from concentrate) or 1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

•
Optional:
unlimited plain water

•
Optional:
1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• 1 SHRED BAR
or
5 Ritz crackers
or
½ blueberry muffin
or
any snack item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
10 baby carrots with 2 tablespoons of low-fat hummus
or
½ frozen banana dipped in chocolate
or
any snack item 100 calories or less

SNACK 3

• Any snack item 150 calories or less

MEAL 2

• 2 servings of vegetables

• Choose one of the following:

2 slices of small cheese pizza (no larger than 5 inches across the crust and 5 inches long)

1 serving of lasagna (with or without meat), 4 inches
×
3 inches
×
1 inch

1 veggie burger (3 inches in diameter, ½ inch thick)

6 ounces of turkey or chicken (baked or grilled, not fried, no skin)

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

SNACK 4

• 1 SHRED POP popcorn
or
2 ounces of smoked salmon
or
6 oysters
or
any snack item 100 calories or less

Exercise

•
Amount of exercise today:
minimum 40 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 3, DAY 3 SUPER SHREDDER DAY

FEAR NOTHING! APPRECIATE
EVERYTHING! SUPER SHRED
ENTHUSIASTICALLY!!

Note:
Don’t forget that you’re allowed a Floating Bonus Snack today!

MEAL 1

• 1 piece of fruit. Choose from the following, though you can choose others: pear, apple, ½ cup of raspberries or strawberries or blueberries or blackberries, ½ grapefruit, ½ cup of cherries.

• Choose one of the following. Your choice must be 200 calories or less; no sugar added.

1 fruit smoothie

1 protein shake

BEVERAGES

•
Optional:
unlimited plain water

•
Optional:
1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• Any item 150 calories or less

SNACK 2

• Any item 100 calories or less

SNACK 3

• Any item 150 calories or less

MEAL 2

• 1 large green garden salad (3 cups of greens) with 2½ ounces of sliced chicken. You may include a few olives, shredded carrots, and ½ sliced tomato or 5 grape tomatoes. Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons.

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of unsweetened iced tea

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

SNACK 4

• Any other item 100 calories or less

Exercise

•
Amount of exercise today:
minimum 40 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training.

•
Option 1:
Do the
SHRED 27 Burn
workout DVD.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 40 minutes of exercise.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 3, DAY 4

FEAR NOTHING! APPRECIATE
EVERYTHING! SUPER SHRED
ENTHUSIASTICALLY!!

Note:
Don’t forget that you’re allowed a Floating Bonus Snack today!

MEAL 1

• 1 piece of fruit or ½ cup of berries.

• Choose from one of the following:

1 six-ounce container of low-fat or fat-free yogurt; add fresh fruit

2 pieces of whole-grain toast (½ pat butter or ½ teaspoon jelly)

1 scrambled egg (with cooked diced veggies optional, 1 tablespoon of grated cheese allowed; little butter or cooking spray)

1 cup of sugar-free cereal with low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

BEVERAGES

•
Must:
1 cup of fresh juice (not from concentrate)
or
1 cup of low-fat or fat-free milk or unsweetened soy or almond milk

•
Optional:
unlimited plain water

•
Optional:
1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• 1 SHRED BAR
or
7 olives stuffed with blue cheese
or
1 small baked potato topped with 1 tablespoon of salsa
or
any other item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
20 grapes with 15 peanuts
or
2 slices of deli turkey breast
or
any snack item 100 calories or less

SNACK 3

• 1 SHRED BAR
or
1 cup of cherries
or
2 Fudgsicles
or
any snack item 150 calories or less

MEAL 2

• 2 servings of vegetables

• Choose one of the following:

5-ounce piece of chicken (baked or grilled, not fried, no skin)

5-ounce piece of fish (baked or grilled, not fried)

5-ounce piece of turkey (baked, not fried, no skin)

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

SNACK 4

• 1 SHRED POP popcorn or any snack item 100 calories or less

Exercise

• Rest Day! This is a rest day, especially if you are aching and your muscles need recovery. But if you feel up to it and you decide to do some exercise on your own, that is completely allowed. Thirty minutes of cardio training will always serve you well, so feel free to get in some extra work. Each exercise session will move you closer to your goal!

SUPER SHRED WEEK 3, DAY 5

FEAR NOTHING! APPRECIATE
EVERYTHING! SUPER SHRED
ENTHUSIASTICALLY!!

Note:
Don’t forget that you’re allowed a Floating Bonus Snack today!

MEAL 1

• 1 piece of fruit. Choose from the following, though you can choose others: pear, apple, ½ cup of raspberries or strawberries or blueberries or blackberries, ½ grapefruit, ½ cup of cherries.

• Choose one of the following. Your choice must be 200 calories or less; no sugar added.

1 fruit smoothie

1 protein shake

BEVERAGES

•
Optional:
unlimited plain water

•
Optional:
1 cup of coffee (no more than 1 packet of sugar, 1 tablespoon of milk or half-and-half)

SNACK 1

• 1 SHRED BAR
or
1 cup of grape tomatoes
or
1½ cups of fruit salad
or
any snack item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
8 small shrimp with 3 tablespoons of cocktail sauce
or
½ cup of low-fat salsa with 10 tortilla chips
or
any snack item 100 calories or less

SNACK 3

• 1 SHRED BAR
or
4 chocolate chip cookies the size of a poker chip
or
½ cup of roasted chickpeas
or
any snack item 150 calories or less

MEAL 2

• 2 servings of vegetables

• Choose one of the following. Make sure it is different from yesterday’s second meal.

5-ounce piece of chicken (baked or grilled, not fried, no skin)

5-ounce piece of turkey (not fried, no skin)

5-ounce piece of fish (baked or grilled, not fried)

1 large green garden salad (3 cups of greens) with 2½ ounces of sliced chicken. You may include a few olives, shredded carrots, and ½ sliced tomato or 5 grape tomatoes. Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons.

1 cup of whole-grain pasta with marinara sauce (ground meat optional)

BEVERAGES

• Choose one of the following:

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of lemonade

1 cup of unsweetened iced tea

1 cup of juice (not from concentrate)

12-ounce can of diet soda (no more than 1 per day)

1 cup of low-fat, reduced-fat,
or
fat-free milk or unsweetened soy or almond milk

SNACK 4

• 1 SHRED POP popcorn
or
any other item 100 calories or less

Exercise

•
Amount of exercise today:
minimum 50 minutes. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady-state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high-intensity interval training. Add 15 minutes of resistance training on this day. You can do free weights or bands. Do this in addition to the cardio.

•
Option 1:
Do the full
SHRED 27 Burn
workout DVD twice. Do this in two separate sessions at least 4 hours apart.

•
Option 2:
Choose two of the cardiovascular exercises below, for a total of 50 minutes of exercise. You can do this in two separate sessions.

Walking/running outside or on treadmill

Jogging outside

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

200 jump rope revolutions

20-minute treadmill intervals

Zumba or other cardio dance workout

SUPER SHRED WEEK 3, DAY 6

FEAR NOTHING! APPRECIATE
EVERYTHING! SUPER SHRED
ENTHUSIASTICALLY!!

Note:
Don’t forget that you’re allowed a Floating Bonus Snack today!

MEAL 1

• 1 piece of fruit. Choose from the following, though you can choose others: pear, apple, ½ cup of raspberries or strawberries or blueberries or blackberries, ½ grapefruit, ½ cup of cherries.

• Choose one of the following:

2 scrambled eggs (diced veggie and 1 tablespoon shredded cheese optional; little butter or cooking spray allowed)

1 egg-white omelet (2 egg whites or ½ cup Egg Beaters; diced veggies optional)