The Body Sculpting Bible for Women (125 page)
Read The Body Sculpting Bible for Women Online
Authors: James Villepigue,Hugo Rivera
Tags: #Health & Fitness, #Exercise, #General, #Women's Health
Choose 1 serving of Good Fats
SAMPLE 14-DAY LOW-CALORIE MILK-FREE DIET
(THIS DIET IS GOOD FOR THOSE WHO WANT TO ELIMINATE MILK PRODUCTS FROM THEIR PROGRAM.)
| MEAL # | FOOD | SERVING SIZE |
| MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM | WHEY PROTEIN BANANA CREAM OF RICE | 1 SCOOP 1/3 BANANA 1/4 CUP DRY |
| MEAL 2 10:30 AM | WHEY PROTEIN OLD-FASHIONED OATS FLAXSEED OIL | 1 SCOOP 1/2 CUP (MEASURED DRY) 1 TEASPOON |
| MEAL 3 1:30 PM | BROWN RICE GREEN BEANS CHICKEN BREAST EXTRA-VIRGIN OLIVE OIL | 1/2 CUP COOKED 1 CUP 3 OUNCES 1 TEASPOON |
| MEAL 4 3:30 PM | WHEY PROTEIN OLD-FASHIONED OATS | 1 SCOOP 1/2 CUP (MEASURED DRY) |
| MEAL 5 6:30 PM | WILD ALASKAN SALMON SWEET POTATOES BROCCOLI | 3 OUNCES 2 OUNCES COOKED 1 CUP |
SAMPLE 14-DAY HIGH-CALORIE MILK-FREE DIET
(THIS DIET IS GOOD FOR THOSE WHO WANT TO ELIMINATE MILK PRODUCTS FROM THEIR PROGRAM.)
| MEAL # | FOOD | SERVING SIZE |
| MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM | WHEY PROTEIN BANANA CREAM OF RICE | 1 SCOOP 1/3 BANANA 1/4 CUP DRY |
| MEAL 2 10:30 AM | WHEY PROTEIN OLD-FASHIONED OATS FLAXSEED OIL | 1 SCOOP 1/2 CUP (MEASURED DRY) 1 TEASPOON |
| MEAL 3 1:30 PM | BROWN RICE GREEN BEANS CHICKEN BREAST EXTRA-VIRGIN OLIVE OIL | 1/2 CUP COOKED 1 CUP 3 OUNCES 1 TEASPOON |
| MEAL 4 3:30 PM | WHEY PROTEIN OLD-FASHIONED OATS | 1 SCOOP 1/2 CUP (MEASURED DRY) |
| MEAL 5 6:30 PM | WILD ALASKAN SALMON SWEET POTATOES BROCCOLI | 3 OUNCES 2 OUNCES COOKED 1 CUP |
| MEAL 6 8:30 PM | ORANGE ROUGHY BAKED POTATOES ASPARAGUS FLAXSEED OIL | 3 OUNCES 2 OUNCES 1 CUP 1 TEASPOON |
SAMPLE 14-DAY LOW-CALORIE DIET WITH MILK PRODUCTS
| MEAL # | FOOD | SERVING SIZE |
| MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM | WHEY PROTEIN SKIM MILK CREAM OF RICE | 1/2 SCOOP 8 OUNCES 1/4 CUP DRY |
| MEAL 2 10:30 AM | WHEY PROTEIN OLD-FASHIONED OATS SKIM MILK FLAXSEED OIL | 1/2 SCOOP 1/4 CUP (MEASURED DRY) 8 OUNCES 1 TEASPOON |
| MEAL 3 1:30 PM | BROWN RICE GREEN BEANS CHICKEN BREAST EXTRA-VIRGIN OLIVE OIL | 1/2 CUP COOKED 1 CUP 3 OUNCES 1 TEASPOON |
| MEAL 4 3:30 PM | WHEY PROTEIN OLD-FASHIONED OATS | 1 SCOOP 1/2 CUP (MEASURED DRY) |
| MEAL 5 6:30 PM | WILD ALASKAN SALMON SWEET POTATOES BROCCOLI | 3 OUNCES 2 OUNCES COOKED 1 CUP |
SAMPLE 14-DAY HIGH-CALORIE DIET WITH MILK PRODUCTS
| MEAL # | FOOD | SERVING SIZE |
| MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM | WHEY PROTEIN SKIM MILK CREAM OF RICE | 1/2 SCOOP 8 OUNCES 1/4 CUP DRY |
| MEAL 2 10:30 AM | WHEY PROTEIN OLD-FASHIONED OATS SKIM MILK FLAXSEED OIL | 1/2 SCOOP 1/4 CUP (MEASURED DRY) 8 OUNCES 1 TEASPOON |
| MEAL 3 1:30 PM | BROWN RICE GREEN BEANS CHICKEN BREAST EXTRA-VIRGIN OLIVE OIL | 1/2 CUP COOKED 1 CUP 3 OUNCES 1 TEASPOON |
| MEAL 4 3:30 PM | WHEY PROTEIN OLD-FASHIONED OATS | 1 SCOOP 1/2 CUP (MEASURED DRY) |
| MEAL 5 6:30 PM | WILD ALASKAN SALMON SWEET POTATOES BROCCOLI | 3 OUNCES 2 OUNCES COOKED 1 CUP |
| MEAL 6 8:30 PM | ORANGE ROUGHY BAKED POTATOES ASPARAGUS FLAXSEED OIL | 3 OUNCES 2 OUNCES COOKED 1 CUP 1 TEASPOON |
SAMPLE 14-DAY LOW-CALORIE OVO-LACTO VEGETARIAN DIET
| MEAL # | FOOD | SERVING SIZE |
| MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM | WHEY PROTEIN SKIM MILK CREAM OF RICE | 1/2 SCOOP 8 OUNCES 1/4 CUP DRY |
| MEAL 2 10:30 AM | WHEY PROTEIN OLD-FASHIONED OATS SKIM MILK FLAXSEED OIL | 1/2 SCOOP 1/4 CUP (MEASURED DRY) 8 OUNCES 1 TEASPOON |
| MEAL 3 1:30 PM | BROWN RICE GREEN BEANS EGG WHITES EXTRA-VIRGIN OLIVE OIL | 1/2 CUP COOKED 1 CUP 1 CUP 1 TEASPOON |
| MEAL 4 3:30 PM | WHEY PROTEIN OLD-FASHIONED OATS | 1 SCOOP 1/2 CUP (MEASURED DRY) |
| MEAL 5 6:30 PM | EGG WHITES SWEET POTATOES BROCCOLI | 1 CUP 2 OUNCES COOKED 1 CUP |
SAMPLE 14-DAY HIGH-CALORIE OVO-LACTO VEGETARIAN DIET
| MEAL # | FOOD | SERVING SIZE |
| MEAL 1 BREAKFAST (POST-WORKOUT) 7:30 AM | WHEY PROTEIN SKIM MILK CREAM OF RICE | 1/2 SCOOP 8 OUNCES 1/4 CUP DRY |
| MEAL 2 10:30 AM | WHEY PROTEIN OLD-FASHIONED OATS SKIM MILK FLAXSEED OIL | 1/2 SCOOP 1/4 CUP (MEASURED DRY) 8 OUNCES 1 TEASPOON |
| MEAL 3 1:30 PM | BROWN RICE GREEN BEANS EGG WHITES EXTRA-VIRGIN OLIVE OIL | 1/2 CUP COOKED 1 CUP 1 CUP 1 TEASPOON |
| MEAL 4 3:30 PM | WHEY PROTEIN OLD-FASHIONED OATS | 1 SCOOP 1/2 CUP (MEASURED DRY) |
| MEAL 5 6:30 PM | EGG WHITES SWEET POTATOES BROCCOLI | 1 CUP 2 OUNCES COOKED 1 CUP |
| MEAL 6 8:30 PM | EGG WHITES BAKED POTATOES ASPARAGUS FLAXSEED OIL | 1 CUP 2 OUNCES COOKED 1 CUP 1 TEASPOON |
Appendix D
Workout Journal
BREAK-IN ROUTINE #1
BREAK-IN ROUTINE #2
14-DAY BODY SCULPTING WORKOUT #1
14-DAY BODY SCULPTING WORKOUT #2
14-DAY BODY SCULPTING WORKOUT #3
14-DAY RAPID BODY SCULPTING WORKOUT #1
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