Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (12 page)

1 cup of oatmeal

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

1 grilled cheese sandwich made with 2 slices of regular cheese on 2 slices of 100 percent whole-wheat or whole-grain bread (little butter or cooking spray allowed)

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

• Any snack item 150 calories or less

SNACK 2

• 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. Make sure it is different from the previous day’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

• 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. 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
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 7

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:

1 cup of oatmeal

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

1 cup of grits

1 cup of Cream of Wheat or farina

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 almond or soy 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
1 cup of grape tomatoes
or
1 medium sliced red bell pepper with ¼ cup of guacamole
or
any other item 150 calories or less

SNACK 2

• 1 SHRED POP popcorn
or
6 dried apricots
or
3 crackers lightly spread with peanut butter
or
any other item 100 calories or less

SNACK 3

• 1 SHRED BAR
or
1 medium mango
or
½ cup of shelled pistachios
or
any other item 150 calories or less

MEAL 2

• 2 servings of vegetables (only if you don’t choose the salad option below)

• Choose one of the following:

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.

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
1 cup of blueberries with 1 tablespoon of whipped cream
or
2 medium kiwis
or
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

[CHAPTER 6]

Week 4: Tenacious

This is it! You have reached the homestretch of your four-week journey. Take a moment to acknowledge and appreciate the dedication that has brought you to this point. This has probably not been the easiest three weeks of your life, but hopefully you will have found the experience rewarding. Losing weight quickly but in a healthy manner requires you to get out of your comfort zone, something that you have likely done these last three weeks of your SUPER SHRED journey.

The definition of tenacious is “holding firmly, persistent, stubborn.” That’s why I have named this last week Tenacious. You must hold firm in your belief that you will continue to lose weight and progress ever closer to your goal, possibly even attain it. You must be persistent in the new, improved habits you have formed when it comes to eating, drinking, and exercising. Lastly, you must be
stubborn
. Despite all of the temptation to give up or slip off the plan, you will pursue your goals with vigor and stubbornness that simply won’t let you quit. This week is about the final kick at the end of a long run when the finish line is within sight. You must remain steadfast so that all of what you’ve accomplished thus far will not be surrendered these last seven days. Instead, you will dig down, find your second wind, ignore the aches and fatigue, and burst across the finish line. Welcome to your last week of SUPER SHRED. Be nothing short of tenacious!

Please note that during this week the snack calories change between 100 to 150 depending on the day, so make sure you are paying attention. You can have a SHRED BAR or a bag of SHRED POP popcorn, any of the snacks listed in chapter 7, or other snacks that you find that meet the calorie requirements.

Week 4 will be easier than week 3, but it still requires you to work hard, especially since we’re at the end. This week you will go back to four meals and you’ll have one snack. (I can already see the smile on your face.) There is plenty of food to eat this week, so don’t overdo it. And if you’re not too hungry, simply leave something on your plate. Eat until you’re satisfied, not stuffed. Last week should have taught you that you can make it with fewer calories. Below is a sample of what an eating schedule for this week might look like.

SUPER SHRED Week 4 Grocery List

This is a list that takes into consideration the different combinations of food and beverage items offered to you this week. Because the program has a lot of flexibility and choices, no one list can be constructed for everyone. In the list below you will find food and beverage opportunities. You can make the choices that fit your preferences and purchase accordingly. Note that there are some items that you
must
have. You should be sure to buy them so that you will have them on hand when the program calls for them. If you are a vegetarian, you don’t need to eat the meat meals. Make appropriate substitutions, but be mindful of calorie counts.

FRUIT

•
Must:
7 servings of fruit. This can be a combination of fruits such as berries, apples, bananas, pineapple, etc.

•
Optional:
5 more servings of fresh fruit for low-fat yogurt and/or sides for sandwiches

•
Serving size:
1 piece of fruit
=
1 serving; ½ cup of berries
=
1 serving

BREAKFAST OPTIONS

• 7 breakfast meals. Choose your combination from this list.

3 cups of oatmeal (1 cup cooked
=
1 meal)

1 cup of Cream of Wheat or farina (1 cup cooked
=
1 meal)

5 cups of sugar-free or low-sugar (under 5 grams) dry cereal (1 cup
=
1 meal)

3 eggs

1 loaf of bread

1 pancake the size of a CD

1 strip of bacon (turkey or pork)

3 six-ounce containers of low-fat plain yogurt

2 grilled cheese sandwiches made with 2 slices of regular cheese on 2 pieces of 100 percent whole-grain or whole-wheat bread

BEVERAGES

•
Must:
20 drink options for the week. Water is not included; you may have as much as you want. Choose your combinations from the list below. Then purchase your choices for the week.

18 cups of fresh juice

14 cups of coffee

7 twelve-ounce cans of diet soda

20 cups of low-fat, reduced-fat, or fat-free milk or unsweetened soy or almond milk

15 cups of unsweetened iced tea

12 cups of lemonade

15 cups of flavored water

SALADS

•
Must:
3 large green garden salads, 1 medium green garden salad, 1 small green garden salad

•
Optional:
You will have other opportunities to have salads. Those opportunities are listed below. You should choose which of these you want, then purchase accordingly.

3 medium green garden salads

4 small green garden salads

VEGETABLES

•
Must:
13 servings

•
Optional:
4 servings. You will have other vegetable opportunities. If you choose them, purchase accordingly.

•
Serving size:
1 serving is approximately the size of your fist

MEAT AND FISH

•
Must:
3 servings. Choose from the list below. But note the maximum number of servings you may have for each option.

•
Optional:
2 servings

•
Serving size:
1 serving
=
5 ounces, approximately the size of a deck and a half of playing cards, once cooked.

• Your maximum number of servings for the week will be 5 if you choose all of the optional servings. Make your choices from the list below, mixing them up. Remember, you must have at least 3 servings.

4 five-ounce pieces of chicken (skinless)

4 five-ounce pieces of turkey

5 five-ounce pieces of fish

SNACKS

• Choose 7 snacks for the entire week, such as nuts, Popsicles, chocolate-covered strawberries, and other items listed in chapter 7.