The Body Reset Diet: Can 15 Days of Smoothies Help me Lose 5 lbs??...Fail

I was watching Steven & Chris http://www.cbc.ca/stevenandchris/2013/04/harley-pasternaks-weight-loss-smoothies.html a couple weeks ago when they featured the trainer for the stars Harley Pasternak. Harley's client list includes everyone from Kim Kardashian, Vanessa Williams and John Mayer to Val Kilmer, Robert Pattinson and Jane Fonda. The list on his website it quite lengthy!! http://harleypasternak.com/

Harley has written and published many books during his career as a fitness and diet specialist, which led to his feature on Steven & Chris and my introduction to his latest diet book "The Body Reset Diet."

Smoothies, juicing and blended drinks have become all the rage over the last few years. Until now I haven't been one to jump on the band-wagon because honestly I like to eat, why waste a perfectly good meal & the digestion involved by blending all the ingredients into a drink that can be chugged back in minutes or even seconds? I belief has always been that you would remain fuller for a longer period of time by eating a meal due to the length of time your stomach is required to work on it before it's digested enough to enter the small intestine. My distaste for juicing is even greater as this process removes all of the fiber & good substance of the food, basically leaving a glass of liquid sugar.

With a cautious ear I listened to Harley describe his book and why it may be the best way to kick-start a weight loss program or lose those last 5 lbs due to the immediate results he promises. As he described the book he spoke of the recipe section devoted to his smoothies and my thoughts went to the gum graft surgery I would be having in June. Having a recipe selection of nutritious and delicious smoothies would be very helpful...and who knows the book may be interesting...

So, I decided to order it from Chapters online, it was a much cheaper option than buying it at the store & I found out how to beat the shipping & handling costs by getting it delivered to a Coles Books close to my house and picking it up from there! http://www.chapters.indigo.ca/books/product/9780143186977-item.html?ref=google:sayt

Once I had the book and started reading it I made the decision to try the program. "What the heck" I thought, I already had the book anyways and maybe by doing the 15 day Body Reset I would be able to lose the weight I'm hating myself for regaining after my last gum surgery. Maybe if I was 112-114 lbs again I wouldn't be so depressed and hating on myself & my life.

I read the book from cover to cover and it seams really easy...
1. For the 1st 5 days you drink 3 smoothies instead of your regular meals, made of protein from Greek yogurt or Whey protein powder, fiber from fruits and vegetables & healthy fats from nuts/nut butters, ground flax or chia & avocado. Harley Pasternak included a nice mix of smoothie recipes in the book, recommending 1 smoothie per day from each of his 3 categories - White Smoothies, Red Smoothies & Green Smoothies. Along with these smoothies you are required to eat 2 crunchy snacks to appease your natural desire to chew (again my argument again the smoothie). Each snack is 150 calories and must be composed of at least 5g fiber and 5g protein to help with satiety.

2. Days 5-10 you follow the above, except that instead of 3 smoothies you only do 2, plus 1 healthy balanced meal. Harley leaves the meal choice up to the reader, which allows the program fit easier into your lifestyle.

3. The last 5 days include 1 smoothie, 2 crunchy snacks and 2 meals. This is also the format the author suggests to follow for the rest of your life. He has some recipes in the book, but really never dictates what these meals should be composed of nutrient-wise.

I like the fact that you are allowed any sugar-free beverages and caffeine is encouraged for it's metabolism boosting benefits. The exercise part of the cleanse is very minimal, probably because you're eating so few calories you'd be starving if you worked out harder. The author states that intense exercise increases your hunger, so instead in the 1st phase all you do is walk 10,000 steps daily. In phase 2 you do the 10,000 steps plus an extremely basic strength  program for 3 of the 5 days. There are literally only 4 body-weight exercises!! Phase 3 you increase your strength training to 5 days, but still only 4 easy body weight exercises per day. You maintain the 10,000 steps per day. Now for someone who really likes to workout, lift heavy weights and do intense cardio I was unable to follow his exercise plan. This could be why I was hungry a lot of the time...

Needless to say I didn't do very well on this program. 1st it's really time consuming! Who would have thought blending food would be such an effort, but for someone who's used to cooking for the week on Sunday and having all meals basically prepped in advance it was a BIG hassle to constantly be cleaning and organizing food for the blender. Also, since you can't carry a blender with you to work you need to have breakfast and lunch done at the same time. I tried freezing my lunch smoothie so it would stay fresh, but this didn't work out in my favor at all. At lunch time it was still frozen solid and gave me brain-freeze when I tried to eat it like a slushie!! I will say that the smoothies end up being quite large and filling if you add extra water, I just never felt satisfied drinking my meals.

The BIGGEST issue I had was actually constipation!!! A couple of days in I couldn't figure out why my stomach hurt so bad. It felt like a huge gas bubble stuck in my gut, complete with bloating and severe cramping. At first I thought i was going to have diarrhea due to the high amount of fiber. I normally eat a lot of veg, but rarely do I eat 3 pieces of fruit per day, never mind the 6+ you consume on The Body Reset Diet. After a couple days of suffering I realized there was no diarrhea coming...because there was nothing coming! Normally, when I get a little backed up due to my IBS, I take one of my cleanse pills before bed and sometime the next day I have relief. On the rare occasion I need 2, but while on this cleanse it took 2 days of 2 pills twice a day on the 2nd day to get things started!!!! By this time I was so sick of blending, being hungry and really wanting to eat normally again I ditched the cleanse altogether. So much for those 5 lbs I hoped to lose :(

This plan MAY be useful for someone who isn't working, hates to exercise and doesn't mind drinking their calories. For me, I realized how much I prefer chewing ALL of my meals and decided to go back to my regular meal planning. I'll still have the book handy for when I have my gum surgery because the smoothies were quite good, plus I have a better understanding of how to construct a delicious smoothie so I can experiment a bit too.

My Uber Healthy Protein Granola Bars

Protein Energy Granola Bars

Makes 12 Servings

I got this recipe from my new friend Andrea, who I met last weekend along with Nicole Wilkins at Jennifer Hendersshot's Phat Camp. After one of the most grueling workout days of my life (close to 4 hours’ worth of intense cardio & weight training intervals) I was in desperate need of carbohydrate fuel. Unfortunately, I am unable to eat very much prior to working out, so I had basically nothing left in my tank when the day was done. Andrea gave me one of these bars for the drive home. Not only was it delicious, but also SO nutritious and full of tons of my favorite ingredients!

She modified it from the initial version that included egg whites as she is experimenting with a Vegan diet and added the coconut and chia seeds. I than switched things up again to increase the protein content by adding whey protein powder and a bit of flavor with the vanilla – I add this to ALL my baked goods because it makes everything taste so much better!

You can modify the size of the bars if you want more condensed nutrition by using a smaller 8x8 pan. You’ll need to increase the baking time as they come out much thicker.

Ingredients:
1/2 cup canned Pumpkin
2 cup Unsweetened Almond Milk (or whatever type of milk you prefer, this has the least calories)

½ cup Unsweetened Applesauce
1 tsp Pure Vanilla Extract

1 1/2 cups Large Rolled Oats

2 scoups Vanilla Whey Protein Powder (I use Promasil of course!)

½ cup ground Flaxseed

¼ cup Chia Seeds

½ cup Unsweetened Shredded Coconut

1 tbsp Splenda or Stevia Powder

2 tsp Cinnamon

1 ½ tsp Baking Powder

½ tsp Salt

Instructions:
1.       Preheat oven to 325`F. Line a 9x13 pan with parchment paper (this is necessary or the bars stick to the bottom of the pan - trust me!!).

2.       Mix together pumpkin, almond milk and applesauce. 

3.       In a separate bowl combine oats, protein powder, flax, chia, coconut, stevia, cinnamon, baking powder and salt.

4.       Add wet ingredients to dry and mix well to completely combine.

5.       Pour batter into prepared pan. Allow batter to sit for approximately 1 hour to allow chia seeds and oats to absorb some of the liquid. This makes for more cake-like bars. If you want gooier bars you can put them in the oven right away.

6.    Bake for 50-60 minutes until starts to brown, the center is dry and the edges pull away from the side of the pan.

7.       Allow to cool for 5-10 minutes in the pan, then invert onto rack and cool bars completely. Cut into 12 pieces.

Nutritional Information:

134 calories, 14g carbohydrate, 4.6g fiber, 6.2g protein, 6.5g fat (2.4g saturated), 42.7g sodium

AMAZING BAR OPTIONS!!
These bars are so versatile, you can easily swap out many of the ingredients to create new taste senations or hit different nutrient profiles. If you try something new please let me know in the comments section so I can give it a try!

1. Chocolate Coconut Bars:
      * swap Vanilla for Chocolate Whey Protein Powder
      * swap regular Almond milk for Unsweetened Chocolate Almond Milk
      * swap Vanilla for Coconut Flavoring
      * add 1/2 cup Cocoa Powder to dry ingredients
2. PB&B Bars:
      * swap Pumpkin for Mashed Banana
      * add 1/2 cup PB2 or Peanut Flour
      * omit Coconut
3. Banana Bars
     * swap Pumpkin for Banana
     * omit Coconut
4. Berry Bars:
    * swap Pumpkin for 1 jars Berry Flavored Baby Food
    * swap regular Applesauce for Unsweetened Berry Applesauce
    * swap Vanilla for Strawberry Flavoring
    * omit Coconut
5. Good-Fat Avocado Bars:
    * swap Pumpkin for Mashed Avocado

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Muscle & Fitness hers 4 Weeks to Fit Diet & Workout Plan

I have decided to return to meal plans and set workouts. I am so unhappy with myself for gaining back most of the weight I lost and sick of feeling gross due to my constant binges and eating foods I know my body can't tolerate like wheat. I am currently 3 weeks into the following plan and have had limited success since I began. Despite having a normal amount of calories allotted  food prepared and ready to go and seemingly being motivated to change, I have been unable to follow the meal plan. I'm eating when I'm not hungry, eating way too much extra in the evenings and as a result continue to gain weight. I have no one to blame except myself for being totally off-track. Every night I go to bed disgusted with myself, vowing to be better the next day. Every day I work up saying today will be different...and then somewhere along the way I go off track and then continue to slide down that slippery slope that leads to yet another binge.

Last Wednesday I actually had success and the feeling of accomplishment was such a relief. The thing I did that day, which is different from all others, was writing in my journal before and/or during most every meal. I thought this was the start of something new...but instead Thursday I fell back into regular patterns.  After finishing the week in a completely depressed state, that prevented me from getting out of bed until after 10:00 am today and causing me to skip the gym and my planned upper body workout I pulled out my journal and started to write. I fear how people will look at me, what they will think as I write away during my meals, but since I know it was helpful last week, I need to ignore those thoughts and get everything out and onto paper. As I enter Week 3 of the following plan I hope I can have more than 1 positive and successful day...or at least get that one day back...

I found the following plan in a special addition soft-covered book published by Muscle & Fitness hers Magazine "101 Get-Lean Workouts and Strategies for Women, which I also found on-line http://www.muscleandfitnesshers.com/training/four-weeks-fit-training-plan and http://www.muscleandfitnesshers.com/nutrition/dieting/four-weeks-fit-diet-plan. I have modifies their "Four Weeks to Fit Program" and meal plan slightly to suit my needs and personal tastes. You can find the recipe for my Protein Granola Bars on the recipe page of this blog. I was initially attracted to the book, which I found at Costco, because Dianna Dahlgren, one of my fitness model idols was on the front cover. Dianna has been so influential in my journey to wellness and the eventual elimination of my binges after she responded to an email I sent last year. Her book recommendations "Intuitive Eating" by Evelyn Tribole and Elyse Resch helped being this journey and the suggestions in "Overcoming Binge Eating" by Dr. Christopher G. Fairburn started my meal-time journaling. Dianna's honesty towards her own struggle with binge eating gave me hope that it's possible for me to overcome this eating disorder and live a happy, healthy life.

Muscle & Fitness 4 Weeks to Fit Program Diet Weeks 1 & 2	Calories
Monday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1/3 cup uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 Granola Protein Bar Lunch: 2 tbsp balsamic vinegar ½ cup (4oz) baked sweet potato 4oz cooked shrimp 1 small tomato Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 cup baby carrots 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 1 cup cooked green beans 4 oz cooked ground turkey 1 cup cooked spaghetti squash Evening Snack: 1 tbsp mixed chia seeds & hemp hearts ¾ cup (175g) plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	75 100 10 10 130 28 90 80 22 95 70 35 53 10 100 10 38 150 42 46 100 42 35 10 1,381
Tuesday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 ½ oz uncooked cream of rice ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 7-inch soft corn tortilla 3.5oz cooked chicken breast ½ cup cooked zucchini Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 4 oz cooked broccoli 4oz baked halibut ½ cup baked sweet potato Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	75 160 10 10 130 60 140 13 95 70 35 10 100 10 40 125 90 46 100 42 35 10 1,406
Wednesday Breakfast: 1 tsp cinnamon 2 egg whites, scrambled or boiled 1/3 cup uncooked oats ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 2 tbsp balsamic vinegar 3.5oz cooked chicken breast 2 cups raw baby spinach 4 oz baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 pc chocolate 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 tbsp balsamic vinegar 2 medium tomatoes 4 oz cooked ground turkey Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 2 jello cups Daily Totals:	50 100 10 10 130 28 140 14 90 95 70 100 10 100 10 28 44 150 48 100 42 10 1,379
Thursday Breakfast: 1 tsp cinnamon 2 egg whites, scrambled or boiled ¼ cup uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 3.5 oz cooked chicken breast 4oz baked sweet potato 1 cup cooked green beans Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 tbsp balsamic vinegar 1 medium tomato 4 oz cooked tilapia Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	50 160 10 10 130 140 90 38 95 70 35 10 100 10 28 44 147 48 100 42 35 10 1,402
Friday 1 tsp cinnamon 2 egg whites, scrambled or boiled ¼ cup uncooked cream of rice ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 3.5 oz cooked chicken breast ½ cup baked sweet potato 1 cup cooked green beans Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 4 oz cooked ground turkey 1 cup cooked spaghetti squash 1 cup cooked zucchini Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	50 160 10 10 130 140 90 38 95 70 35 10 100 10 150 42 26 48 100 42 35 10 1,401
Saturday 1 tsp cinnamon 3 egg whites, scrambled or boiled 1/3 cup uncooked oats ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: ½ cup cooked black beans 3.5 oz cooked chicken breast 4 oz cooked broccoli 1 rice cake Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 tbsp balsamic vinegar 2 medium tomato 4 oz cooked shrimp 2 cups raw baby spinach Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	75 100 10 10 130 114 140 40 35 95 70 35 10 100 10 28 44 80 28 48 100 42 35 10 1,389
Sunday 1 tsp cinnamon 3 egg whites, scrambled or boiled ½ uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 3.5 oz cooked chicken breast ½ cup baked sweet potato 1 cup cooked green beans Afternoon Snack/Pre-Workout Meal: 1 apple 10 almonds 1 rice cake 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 tbsp balsamic vinegar 1 medium tomato 4 oz cooked tilapia 1 cup cabbage slaw Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:	75 100 10 10 130 140 90 38 95 70 35 10 100 10 28 44 147 22 48 100 42 35 10 1,389

Women’s Health 4 Weeks to Fit Workout Split

Weeks 1 & 2

Day 1: Upper-body Circuit, Abs

Day 2: Lower-body Circuit

Day 3: Cardio, Abs

Day 4: Upper-body Circuit, Abs

Day 5: Lower-body Circuit

Day 6: Cardio, Abs

Day 7: Rest

Muscle & Fitness 4 Weeks to Fit Workout Program
Week 1 & 2: start with lighter weights, higher reps, with each circuit go heavier, maintain heart rate 70-75% of max, using tempo 2:1:2 Perform 45-60 minutes of cardio on your cardio days (3 & 6) at 75-80%.
Upper Body Circuit, Abs
Exercise	Circuit #1	Circuit #2	Circuit #3	Circuit #4
Barbell Bent Over Row	12	10	8	8
Seated Cable Row	12	10	8	8
Barbell Bench Press	12	10	8	8
Seated Overhead Barbell Press	12	10	8	8
Dumbbell Lateral Raise	12	10	8	8
Triceps Pressdown	12	10	8	8
Barbell Curl	12	10	8	8
Between each circuit, complete 5-10 minutes on the treadmill, stepmill or elliptical at 70-75% MHR.
Lower Body Circuit
Leg Press	12	10	8	8
Leg Extension	12	10	8	8
Leg Curl	12	10	8	8
Stiff Leg Deadlift	12	10	8	8
Standing Calf Raise	12	10	8	8
Hip Thrusts	12	10	8	8
Between each circuit, complete 5-10 minutes on the treadmill, stepmill or elliptical at 70-75% MHR.

Muscle & Fitness 4 Weeks to Fit Program Diet Weeks 3 & 4

Calories

Monday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 granola protein bar Lunch: 1 cup cabbage slaw 3.5 oz cooked chicken breast 2 7-inch soft corn tortillas Afternoon Snack/Pre-Workout Meal: 1 banana 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 1 tbsp balsamic vinegar 3 oz cooked turkey breast 1/8 of avocado 2 medium tomatoes Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Tuesday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cabbage slaw 4 oz cooked ground turkey 2 7-inch soft corn tortillas Afternoon Snack/Pre-Workout Meal: 1 banana 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 4 oz cooked broccoli 3 oz cooked turkey breast 1 rice cake Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Wednesday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: ½ cup cooked zucchini 3 oz cooked turkey breast 4 oz baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 apple 1/8 cup walnuts 1 scoop pre-workout powder 1 pc chocolate Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 3 egg whites, scrambled or boiled 4 oz cooked broccoli 1/8 of avocado Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Thursday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cabbage slaw 3.5 oz cooked chicken breast ½ cup baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 banana 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 1 tbsp balsamic vinegar 4 oz cooked shrimp 2 cups raw baby spinach 1/8 of avocado 1 cup baby carrots Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Friday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed ¼ cup uncooked cream of rice ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cooked green beans 4 oz cooked shrimp ½ cup baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 apple 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 1 cup cooked zucchini 4 oz cooked tilapia 1/8 of avocado Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Saturday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cooked zucchini 3.5 oz cooked chicken breast 2 7-inch soft corn tortillas Afternoon Snack/Pre-Workout Meal: 1 banana 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 3 oz cooked turkey breast 1 oz avocado 2 cups raw baby spinach Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals: Sunday Breakfast: 1 tsp cinnamon 3 egg whites, scrambled or boiled 1 tbsp ground flax seed 1/3 uncooked oatmeal ½ cup diet cranberry juice ¼ cup almond milk for coffee Morning Snack: 1 protein granola bar Lunch: 1 cup cooked green beans 4 oz cooked tilapia ½ cup baked sweet potato Afternoon Snack/Pre-Workout Meal: 1 apple 1/8 cup walnuts 1 scoop pre-workout powder Post-Workout Meal: 1 scoop protein powder 1 scoop BCAA powder Dinner: 2 cup cabbage slaw 1/8 avocado 2 egg whites, scrambled or boiled 1 whole egg Evening Snack: 1 tbsp mixed chia seeds & hemp hearts 1 cup plain 0% Greek yogurt ½ cup blueberries 1 rice cake 2 jello cups Daily Totals:

75 37 100 10 10 130 22 146 120 105 82 10 100 10 14 134 40 22 48 100 42 35 10 1,402 75 37 100 10 10 130 22 150 120 105 82 10 100 10 40 134 35 48 100 42 35 10 1,405 75 37 100 10 10 130 13 134 90 95 82 10 100 100 10 75 40 40 48 100 42 35 10 1,386 75 37 100 10 10 130 40 140 90 105 82 10 100 10 13 80 28 40 52 48 100 42 35 10 1,387 75 37 160 10 10 130 28 80 90 95 82 10 100 10 26 147 40 48 100 42 35 10 1,365 75 37 100 10 10 130 26 140 120 105 82 10 100 10 134 40 28 48 100 42 35 10 1,392 75 37 100 10 10 130 38 147 90 95 82 10 100 10 56 40 50 78 48 100 42 35 10 1,393

 

Muscle & Fitness 4 Weeks to Fit Workout Split

Weeks 3 & 4

Day 1: Upper-body Circuit, Abs

Day 2: Lower-body Plyometrics

Day 3: Cardio, Abs

Day 4: Upper-body Plyometrics, Abs

Day 5: Lower-body Circuit

Day 6: Cardio, Abs

Day 7: Rest

Muscle & Fitness 4 Weeks to Fit Workout Program
Week 3 & 4: increase the weights used for upper & lower body circuits (day 1 & 5) Perform 45-60 minutes of cardio on your cardio days (3 & 6) at 75-80%.
Lower Body Plyometrics Workout
Box Jump	20	20	15	15
Bench Step-up	20	20	15	15
* One-Leg Bench Squat	20	20	15	15
Exercise Ball Hip Lift	20	20	15	15
Calf Jump	30	30	25	25
Upper Body Plyometrics Workout
Exercise Ball Pushup	15	12	10	8
Overhead Medicine Ball Throw	15	12	10	8
Machine Assisted Pullup	15	12	10	8
Squat Cable Row	15	12	10	8
* Shoulder YTML Circuit	15	12	10	8