Personal Trainer Transformation Guide: Appendix!

75 examples of what you can eat in the morning, noon, and night. Be creative with your recipes.
Navigation:


Appendix A:
Example Meals.

Here are 75 examples of what you can eat in the morning, noon, and night. Be creative with your recipes. The following items are foods that I like and that I eat when I am on the 12-week diet. These foods ideas should be homemade, you will get the most nutritional value by doing this. For example, and Egg McMuffin can be purchased at McDonalds. When I recommend it as a Morning Idea, I am referring to a homemade Egg McMuffin. Here are the meal ideas:

Since you will be eating six meals a day, I recommend two items a day from each category:

Meal Ideas
Morning Afternoon Evening
Omelet
Fruit & cottage cheese
Pancakes*
Toasted bagel with eggs
Low fat muffins*
Bagel & cream cheese
Oatmeal
Fruit smoothie*
Breakfast burrito
Shredded wheat cereal
Waffles & poached eggs
Fat-free turkey bacon & eggs
Egg salad sandwich
Egg & avocado toasted sandwich
French toast with sugar-free topping
Chicken salad
Chicken stir fry
Chicken fajita wraps
Low fat chicken pizza
BBQ chicken sandwich
Bean burrito
Soft tacos
Taco salad
Low fat beef nachos
Tuna sandwich
Tuna & crackers
Chicken burrito
Chicken ceaser wraps
Chicken quesadillas (low fat cheese)
Baked french fries and hamburger
Vegetable pasta
Fajitas
Fresh turkey & stuffing
Meatloaf
Shrimp pasta
Beef stew
Beef stir fry
Chicken stir fry
Broccoli, chicken, & rice
Lean shiska bobs
Chicken & dumplings
Chicken pasta primavera
Orange roughy
Top round steak & scalloped potatoes
Broiled chicken & steamed potatoes

Note: Items with an (*) asterisk next to them should have 1-2 scoops of whey protein added to the mix so they carry enough protein for that meal.


Appendix B:
Tracking & Planning Charts For 11-Weeks.

PARILLOIII BODY FAT MEASUREMENT CALCULATOR

To use the Parilloiii Method to determine your body fat percentage, enter your nine skin fold measurements (in millimeters) plus your weight, then press "Calculate".

Enter Your Skin Fold
Measurements Below:
Body Weight:
Chest: mm Units:
Right Tricep: mm

Right Bicep: mm
Suprailiac: mm
Lower Back: mm Results:
Subscapular: mm

Body Fat =

Pounds Of Fat =

Lean Body Mass =

%

lbs

lbs
Stomach: mm
Right Calf: mm
Thigh mm

Workout #1
Exercises Warm-up Set - 15 Reps Work Set - 15 Work Set - 15 Work Set - 15
Bench Press 100 lbs 135 lbs 135 lbs 135 lbs
Shoulder Press 50 lbs 65 lbs 65 lbs 65 lbs
Tricep BB Extensions 25 lbs 50 lbs 50 lbs 50 lbs
Decline Crunches 21 20 22
print Click Here For A Printable Log Of Workout 1.

Workout #3
Exercises Warm-up Set- 15 Reps Work Set- 15 Work Set- 15 Work Set- 15
Leg Press 100 lbs 225 lbs 225 lbs 225 lbs
Deadlift 50 lbs 140 lbs 140 lbs 140 lbs
Leg Extension 25 lbs 55 lbs 55 lbs 55 lbs
Calf Raise 50 lbs 100 lbs 100 lbs 100 lbs
print Click Here For A Printable Log Of Workout 3.

Workout #5
Exercises Warm-up Set- 15 Reps Work Set- 15 Work Set- 15 Work Set- 15
Bicep Barbell Curl 100 lbs 135 lbs 135 lbs 135 lbs
Upright Row 50 lbs 65 lbs 65 lbs 65 lbs
*Lat Pulldowns 25 lbs 50 lbs 50 lbs 50 lbs
Side Crunch 26 25 25
print Click Here For A Printable Log Of Workout 5.

    Note:

    • *Reverse grip on lat pulldowns
    • Use the stairclimber for your cardio exercise.
    • Take a one minute rest between sets
    • Workout #2 - 20 Minutes of Cardio Interval Training
    • Workout #4 - 20 Minutes of Cardio Interval Training
    • Workout #6 - 20 Minutes of Cardio Interval Training

NAVIGATION:

[ Back ]

[ Home ]