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Personal Trainer Transformation Guide: Planning!

First day back on the diet.



Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Omelet Fruit & Cottage Cheese Chicken Salad Tuna & Crackers Myoplex Chicken Stir Fry

Eggs & Hash-Browns Banana Smoothie Bean Burrito Myoplex Tuna and Crackers Tacos

Egg McMuffin Myoplex Soft Chicken Tacos Chips & Salsa Fajitas Apple & Cottage cheese

Oatmeal with Whey Protein Apple and Cottage Cheese BBQ Chicken Sandwich Tuna Sandwich Meatloaf Protein Shake and a Banana

Toasted Bagel and Eggs Low Fat Muffins w/Whey Protein Chicken Fajita Wraps Beef Nachos Chicken Enchilada Myoplex

French Toast-Jam Topping Egg McMuffin Crab Salad Chicken Gyro Myoplex Baked Halibut
Free Day

Fruit Loops Nothing Big Mac and Some Fries DQ Blizzard Chicken Fried Steak Movie Popcorn and a Donut

Here is an example of one of my first day back on the diet:


Monday marks my first day on my diet, it has been months since I have dieted and I am ready to get back in shape.

Meal 1:

    I wake up early Monday morning to begin my day and I prepare my omelet. I throw in 4 eggs and a portion of vegetables. It takes about 10 minutes to prepare and the omelet is delicious. I jump in the shower and get ready for the day ahead. After I arrive at the office I get settled in and figure out the tasks for the day. Not even a few minutes later, it is time for my next meal.

Meal 2:

    I take about 5 minutes and eat an apple and a portion of cottage cheese. My secretary begins to tease me; she tells me that I will always be fat no matter what I eat (she was joking of course, otherwise I would have been forced to fire her). 12:00 noon is here before I know it and it's already time for lunch.

Meal 3:

    I take out a Tupperware container that has my chicken salad in it. My lunch break is ½ hour long, so I sit back and enjoy my lunch. I feel energized and work is flying by today. I have a great meeting with one of my clients, the meeting lasted about two hours.

Meal 4:

    When I left the meeting I went back into my office and ate my tuna fish and crackers while I made a few phone calls. It is now a little after 2:00 PM and I need to finish up a few things before I can leave for the day. So far I have had an extremely busy day, but adding the extra meals has definitely controlled my appetite and given me more energy.

Meal 5:

    At 4:00 I drink a myoplex shake that I had in my briefcase, it was strawberry and very delicious. I have to stick to my plan and get to the gym by 5:30, so I hurry up and finish up at the office.

Weight Training:

    I go straight to the gym and make it there at about 5:25 PM. I am right on schedule today. I change in the locker room and go stretch for 5 minutes. I saw some friends at the gym, but I told them I would talk to them after my workout because I was on my schedule. Today was chest, shoulders, and triceps day. It is my favorite day because I love the chest workout. I hit it hard and finish my workout in 53 minutes, not bad for the first day back at the gym. I visit with my friends for a few minutes and then head home.

Meal 6:

    I get home at about 7:00PM and immediately begin to cook dinner. It is ready at about 7:30, I sit down and relax as I eat my meal. It has been a long day. I decide to do some research on the Internet for an hour and I am starting to get tired. At 9:00, I prepare a bean burrito for my lunch the following day. I wrap up my lunch and put it in the refrigerator. I go to bed at 9:30 and I fall right asleep. I am the only person that I know that can go to bed that early, but it was a great day. I didn't have any food cravings and I feel great.

It's That Simple:

    It would have been very difficult to finish my day if I had no direction or plan of action. I probably would have gone home before I went to the gym. From there I may have procrastinated until it was too late.

    My point here is this, if you want to be successful with this program you have to commit by making a plan of action every week and following through with it. This is only for 12 weeks, just give it a try and see if you can get the body that you have always desired. No matter who we are, we all would like a better body.

A Word On Fast Foods

Avoid fast foods completely; they are not healthy for you. Some fast food restaurants carry a few items that may be borderline, but remember that you have a free day and you can eat whatever you want on that day. The best foods are fresh foods and the foods from most fast food restaurants carry a lot of preservatives.

If you do run into a situation where your plan of action didn't work for some reason (maybe some food went bad), don't eat a quarter-pounder and a large fry. Eat a grilled chicken sandwich with no mayo and a salad. YES, even some fast foods restaurants carry foods that are borderline healthy. But only use this in emergencies.

Planning Overview

  • Plan for success and you will have it.
  • Make a grocery list so you have enough food for the week.
  • Try to avoid fast foods if at all possible.


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