Read The Body Sculpting Bible for Women Online
Authors: James Villepigue,Hugo Rivera
Tags: #Health & Fitness, #Exercise, #General, #Women's Health
The Body Sculpting Bible for Women (125 page)
BOOK: The Body Sculpting Bible for Women
13.26Mb size Format: txt, pdf, ePub
ads
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
BOOK: The Body Sculpting Bible for Women
13.26Mb size Format: txt, pdf, ePub
ads
Other books
The Replacement Wife by Eileen Goudge
Firecracker (Last Call, Book Six) by Moira Rogers
The Good Soldier Svejk by Jaroslav Hasek
Death in July by Michael Joseph
El desierto de hielo by Maite Carranza
Murder by Arrangement (Edna Davies mysteries Book 5) by Suzanne Young
Forever Safe (Beacons of Hope) by Jody Hedlund
The Mercury Waltz by Kathe Koja
The King in Love: Edward VII's Mistresses by Theo Aronson
Kinflicks by Lisa Alther