Read Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes for Free Online

unsweetened almond milk
    SNACK 3
    • 100 calories or less
    MEAL 4
    • Choose one of the following:

    5-ounce piece of lean beef (no frying)

    5-ounce piece of chicken (no skin, no frying)

    5-ounce piece of fish (no frying)

    5-ounce piece of turkey (no skin, no frying)

    (5 ounces is about the size of a deck and a half of playing cards.)
    • 1 serving of veggies
    • Half of a baked sweet potato (no whipped cream or other additions; you can add 1 teaspoon of butter)
    • Choose one of the following beverages. Try to choose a different beverage from the one you chose in meals 2 and 3.

    One 12-ounce can of diet soda

    1 cup of lemonade (freshly squeezed preferred)

    Unlimited plain water (flat or fizzy)

    1 cup of flavored water

    1 cup of juice (not from concentrate)

    1 cup of unsweetened iced tea or any other type of tea

    1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk
    EXERCISE
    • Amount of exercise today: Minimum 40 minutes. If you want to do more, all the better! Work as hard as you can!
    • Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. Work hard!

    Jogging outside

    Walking/running on treadmill

    Elliptical machine

    Stationary or mobile bicycle

    Swimming laps

    Stair climber

    225 jump rope revolutions

    Treadmill walk/run intervals

    Zumba or other type of aerobics

    Spinning class

    Other high-intensity cardio programs

    Rowing machine
    SHRED WEEK 1, DAY 5
    MEAL 1
    • 1 piece of fruit (choose a different fruit from yesterday’s)
    • Choose one of the following. Don’t eat the same breakfast every morning if possible.

    1 small bowl of oatmeal (1½ cups cooked)

    2 egg whites or an egg-white omelet with diced veggies (made with 2 egg whites max)

    1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk
    • 1 cup of juice not from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)
    SNACK 1
    • 100 calories or less
    MEAL 2
    • 1 fruit smoothie or 1 protein shake (300 calories or less; no added sugar!)
    • 1 piece of fruit or 1 serving of veggies
    • Choose one of the following beverages:

    One 12-ounce can of diet soda

    1 cup of lemonade (freshly squeezed preferred)

    Unlimited plain water (flat or fizzy)

    1 cup of flavored water

    1 cup of juice (not from concentrate)

    1 cup of unsweetened iced tea or any other type of tea

    1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk
    SNACK 2
    • 150 calories or less
    MEAL 3
    • 1 small green garden salad (Only 1 tablespoon of fat-free dressing, no bacon bits, no croutons. Keep it clean.)
    • 1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!
    • Choose one of the following beverages. Try to choose a different beverage from what you chose in meal 2.

    One 12-ounce can of diet soda

    1 cup of lemonade (freshly squeezed preferred)

    Unlimited plain water (flat or fizzy)

    1 cup of flavored water

    1 cup of juice (not from concentrate)

    1 cup of unsweetened iced tea or any other type of tea

    1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk
    SNACK 3
    • 100 calories or less
    MEAL 4
    • Choose one of the following:

    5-ounce piece of chicken (no skin, no frying)

    5-ounce piece of fish (no frying)

    5-ounce piece of turkey (no skin, no frying)

    (5 ounces is about the size of a deck and a half of playing cards.)
    • 2 servings of veggies
    • Choose one of the following beverages. Try to choose a different beverage from what you chose in meals 2 and 3.

    One 12-ounce can of diet soda

    1 cup of lemonade (freshly squeezed preferred)

    Unlimited plain