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: PoundsKgrams 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 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 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 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

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