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Dieting is a dreaded word by some, but it is not what most people think. The word diet is defined as 'One's usual food and drink'. So don't be scared when you hear the word diet.


Dieting is a dreaded word by some, but it is not what most people think. The word diet is defined as " One's usual food and drink. " So don't be scared when you hear the word diet because you are dieting right now. What did you eat with your last meal? That is what is part of your current diet. The following chapter will cover foods and eating habits that have been proven to get the results you desire.

Diet Offered:

    We designed your diet, but you will be putting together the diet that works for you. This allows you to get more involved and choose the foods that you like to eat or that you think will be best for you. We have a complete list of foods that covers every category that you need.

    For example, the protein category has a list of meats, poultry, eggs, whey protein, etc. You get to choose which of these foods you want to eat with every meal.

Final Note Before We Get Started:

    The foods that we have listed should be a menu that you choose from. Whether your goal is to lose weight, tone up, or have more energy; these are foods that will help you get there. The cleaner you diet is, the cleaner your body will be. I promise that you will feel better and have more energy.

    So you are probably thinking that I am trying to tie you down for life. No, I am just giving you some guidelines to live by for 12 weeks. This program will be a test of physical strength, but more importantly, it will be a test of your mental strength. You have made it this far and it is very apparent that you are ready for a change.

So Here Is My Challenge To You:

Dedicate 12 weeks of you life to see
if you can make a change. See if you transform your body
into the one you have always desired.

Do exactly what is outlined and you will be successful. You bought this book so it is obvious that you are ready for some kind of change. The time for change is now; you are about to be presented with one of the tools that will help you get there. So lets do it!

Your Food Index
Proteins Complex Carbohydrates Fruit
Chicken Breast
Cottage Cheese**
Lean Ground Beef
Lean Meat
EAS Myoplex
Turkey Breast
Whey Protein
Baked Potato
Baked beans
Cereals- Whole Grain
Corn Tortilla
Cream of wheat
Flour Tortilla- 8 inch
Low fat chips
Low fat blueberry muffins
Pasta- cooked
Small Pancake
Plain Popcorn**
Quaker Instant Oatmeal
Rice (not minute rice)
Rice Cakes**
Rye Bread**
Waffles- Prepared from mix
Whole wheat bread**
Alfalfa Sprouts
Brussel Sprouts
Green Peas
Leaf Lettuce
Honeydew melon

** Indicates the food should be fat free or low fat.

print Click Here For A Printable Version The Your Food Index.

This menu will be a guide for you when you start you 12-week program. I have listed some morning, afternoon, and evening meal ideas in Appendix A. So if you get stuck and don't know what to eat, there are a few suggestions that will give you some meal ideas. Details of when and how to incorporate this diet will be provided later.

Dieting Overview:

  • You are dieting right now.
  • A diet is "ones usual food and drink."
  • No one is perfect, but give an honest effort to try this program for 12 weeks and you will be happy with the results.
  • These foods will be incorporated into your diet on page 90, as you read step-3 "planning for nutrition."

Achieving Your Desired Body

When people think of dieting, they think about losing weight. They think about a trimmer waistline and having more energy. What most people don't know is that a big part of weight control is your metabolism.

There is a reason that young kids can drink 10 cups of kool aid a day, eat nothing but brownies, and still not gain weight. It is their high metabolism, and this is one of the major factors that affect our weight. A high metabolism would keep you from gaining weight whereas a low metabolism would keep you from losing weight. If you want to lose weight, you need to raise your metabolism.

There have been studies that show after we reach the age of 30, our metabolisms starts slowing down. This is why it is much more difficult to stay in shape as we grow older.

So What Does This Mean For You?

    You have to change some things and work a little bit harder to keep your body in ideal shape, unless you are fairly young. The foods you consume, as I am sure you know, have a huge impact on your physique.

    Our focus will be changing your diet a little bit. The diet that is provided is more lenient than others. Instead of telling you how many calories a day you must eat or what you must have for each meal, I have setup parameters to guide you through your day.

    These new parameters will help combat the effects of a lower metabolism, help you lose unwanted fat, and keep or gain more muscle. The more muscle you have the better your body will look, this is why you will need to keep track of your body fat.


    OK, so lets say that you have been on a so-called "diet" for 1 week and you haven't noticed any weight loss, and you have no energy. Every hour is just a hungry daze and you are not able to focus. The explanation for this is simple; you do not have a quality diet. In other words, you body is being deprived of essential nutrients and it is starving.

    If you are going to diet, you must do it correctly by eating the proper foods. This is where "You Food Index" that I have created for you comes into play.

    The foods on this menu may not seem as flavorful as you are used to eating, or may not be what you prefer. But remember, the training cycle is in 12-week periods, and I am just asking you to try it for one period of 12 weeks. Also remember that you only have to diet 6 days out of the week, on the seventh day you get to eat whatever you want.

Quick & Sudden Weight Loss:

    If you go on a miracle diet and lose 10 pounds in a week, guess what….it's not what it seems. The weight you lost was probably more muscle than fat. Studies have shown that for every 10 pounds you lose, 6 pounds is muscle.

    The goal is to lose fat not muscle. So to counteract this statistic, we have to eat properly and exercise. If more muscle is lost than fat, I can guarantee that you will gain that weight right back and plus a few pounds.

    The muscle in your body plays an important role in burning off unwanted fat and calories. So if you are losing more muscle than fat, you are going to be in trouble.

    The diet we have setup will make sure that you lose the "fat weight" and keep the good "muscle weight." This is why we have included a bodyfat pincher so you can track you bodyfat.

    To Learn More About Quick Fat Loss & Miracle Pills, Click Here.


    When you eat your six meals everyday, you will be eating a potion of protein and carbohydrates with each meal. A portion is about as big as your fist.

    A portion of carbohydrates for me would be a large apple. A portion for someone who is smaller than me would be a small apple. It's a pretty simple concept; the bigger you are the bigger your portion will be.


    Since this diet is new to you and you obviously want to change, there are going to be some obstacles in your path, otherwise you would already have your perfect body. So you need to think hard and figure out what is in your way.

    Do you always make excuses before going to the gym, do you put things off until it is to late to do them, or maybe you have an addiction to sweets. Whatever stands in your way, you need to recognize and change that particular issue. Pick three things to change. Here is an example of three things that I had to change when I first started to get into shape:

    1. Stop over-sleeping because it throws my whole day off schedule.
    2. Stop snacking all day and eat 6 meals.
    3. Go to the gym every day at 5:00PM instead of procrastinating until it is too late.

    It was hard to change these things because they were completely mental. The hardest for me is getting up in the morning. I had been known to hit the snooze button 15 times. Once I finally got on a schedule, it was easy to get out of bed. It took about 2 ½ weeks before I finally adjusted and now I don't have a problem getting up in the morning. The hardest part is adjusting to the change.

    Start thinking about a few things that you need to change; we will be revisiting this subject at the end of the book.

    Keep in mind that you can workout as much as you want, but without a proper diet you may never see results. Also, remember that you may eat healthy and never see results without exercise. The two work together; so don't focus on just one.


    If you want this program to work for you, planning is going to be an important factor. If you are trying to eat the foods that are in the menu we have provided, you must have them available.

    Pick a day of the week to sit down and figure out what you are going to eat. My day is Sunday and on each Sunday I sit down to plan what I am going to buy at the grocery store. I make sure that I have enough food to last me until the following Sunday.

    If you don't plan you are setting yourself up for failure.

    To ensure that your 12-week diet runs smoothly, you have to plan for success. This doesn't mean that you have to plot out every nutrient for every meal of the week. It just means buying enough food to supply six small meals a day.

    myoplex If you can afford a meal replacement shake like Myoplex, I highly recommend that you buy a box of them. They contain all the nutrients you would essentially get from a meal and they are very convenient.

    When you are planning for the week, take a look at the foods I have provided in the menu and be creative. Make a taco salad or a breakfast burrito. Here is an example of one of my days:

    • Meal One: A three-egg omelet with onions in it with two glasses of water.
    • Meal Two: A myoplex meal replacement shake.
    • Meal Three: A tasty tuna fish sandwich with two glasses of water.
    • Meal Four: Precooked rice and vegetables that I prepared earlier in the week.
    • Meal Five: A seasoned grilled halibut steak with a fresh lemon squeezed on it to add flavor with two glasses of water.
    • Meal Six: A portion of cottage cheese with a portion of sliced peaches.

    * Note: Meal six should be eaten about 1 hour before bed.

    It really isn't that hard to eat six meals a day. You just have to use your imagination. You probably don't currently use this diet so it will take a week or two to get used to it. Once you have done this for a period of time you will have more energy and you will feel like your body has been revitalized.

Free Day:

    Once a week you are required to take a break and relax, this will be called your "Free day." Your free day will be a break from your diet and training schedule. Eat what ever you want on this day, really…I mean eat whatever you feel like eating. If you want to eat ice cream and chocolate all day, then that's what you can eat. If you want to eat some fried shrimp, head on down to the Red Lobster.

    This break is mainly a reward for the past 6 days of hard work. You deserve it after 6 days on a fairly strict diet. Once you have satisfied all of your cravings and relaxed all day, you will feel relief and dieting won't be a problem at all.

    The best part is that you feel no guilt because you know you have earned it and that is a great feeling when you have a mouthful of ice cream, the mouthful of ice cream is also a good feeling too, at least for me.

    Most diets will break you, so I decided to break the diet. This means less stress for you and something to look forward to every week. Your entire dieting schedule is outlined later in the book, so there is no need to write any of this down.

Achieving Your Desired Body Overview:

  • Metabolism plays a huge role in controlling weight, exercising raises your metabolism and helps you stay fit.
  • The quality of your diet will decide how good your results are.
  • If you lose 10 pounds in one week, over 60% of the weight lost was likely to be muscle lost and not fat that was lost.
  • Be creative and six meals a day will be simple and delicious.
  • You will be required to take one day a week off from dieting and weight training. This break will be a reward for the past 6 days of hard work.
  • A portion of food is about as big as your fist.
  • If you plan for success, you will be successful.


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