CHAD TACKETT TRANSFORMATION

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CHAD

TACKETT

TRANSFORMATION

30 Days of Meals, Workouts, Tips & Strategies - Revealed

While losing 3% body fat in just 30 days is certainly an

accomplishment, I’m most proud of the fact that I was able to do it while enjoying life. I went to all my favorite restaurants, en- joyed a really fun vacation with my youngest son, and still went to social events with my wife and friends.

After all, what’s the point in being lean and fit if you’re not enjoy- ing yourself? Life is just too short and I’ve discovered that the key to losing fat and keeping it off for good, is striking a balance between foods that are scientifically proven to burn fat and those that you really enjoy (so it’s easy to stick with it).

The keys to striking this balance are these 3 things:

1. Having your meals/snacks planned and prepared each day 2. Staying active doing the things you enjoy

3. If/when you stray from the plan, learn from your mistakes and get right back on track

These 3 principles, and the guidelines I followed below, are taken directly from the Fast Track to Fat Loss program. It’s helped men and women of all ages and sizes from around the world, and as you can see, it’s helped me too!

I hope you find this helpful and I hope we have the opportunity

to help you lose fat, get fit, and enjoy a healthy lifestyle!

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olive oil (used when roasted sweet potatoes)

vegetable soup (mushrooms, onions, carrots, broccoli, cauliflower, etc.)

steamed broccoli pistachios

parmesan cheese (sprinkled on broccoli) roasted sweet potatoes

roasted sweet potatoes

vegetable soup (beans and potatoes)

scrambled egg whites (with salsa)

cottage cheese

grilled chicken

• chest combined with the stair-stepper machine

• for all my workouts, I used the Workout Planner found on the FITera Online Community site.

MEAL 1: 6:30 AM

MEAL 2: 9:30 AM

MEAL 3: 12:30 PM

MEAL 4: 3:30 PM WORKOUT 1: 5:45 AM (25 minutes)

I’m excited to share with you my meals, workouts, and other strategies for losing fat – all the while enjoying meals out at restaurants and nights out with friends.

At all these meals, I’ll be using the “fist/palm/thumb” rule where my carb sources are the size of my fist (e.g, a small baked sweet potato), my protein source is the size of my palm (e.g, small chicken breast), and my fat source is the size of my thumb (e.g, 5 or 6 pistachios).

I use this “rule” to determine approximate portion sizes, yet once I’ve dished up my plate, I listen closely to my body for signs of fullness. That is, as soon, as I begin feeling comfortably full and satisfied, I push away from the table – regardless if I’ve finished my plate or not. Based on past experiences, and in working with many successful clients, this is the best strategy for dishing up portions, and getting the best possible results. And it’s super simple.

I will be drinking a large glass of water with each meal, and during both of my workouts. Anyway, here is my plan for today:

...

NOTES:

FIBROUS CARBS

FIBROUS CARBS LEANPROTEIN

LEANPROTEIN

HEALTHY FATS

HEALTHY STARCHY and/or FATS

SIMPLE CARBS

STARCHY and/or SIMPLE CARBS STARCHY and/or SIMPLE CARBS

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• triceps combined with the stair-stepper machine

• will play catch with Jackson (youngest son) after his football practice.

arugula salad with a variety of veggies

FitFreeze*

balsamic dressing (there’s a little vegetable oil in it) grilled chicken

FitFreeze*

MEAL 5: 7:00 PM

GET ACTIVE: 7:30 PM (20 minutes)

MEAL 6: 9:30 PM

LEANPROTEIN HEALTHY FATS

HEALTHY FATS

...

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avocado slices (with my eggs)

almonds

parmesan cheese

arugula salad with a variety of veggies steamed broccoli

egg yolks from hard boiled eggs parmesan cheese (sprinkled on broccoli) black beans

black beans and brown rice (with salsa)

scrambled egg whites (with salsa)

cottage cheese

chicken breast (diced and added to soup)

cottage cheese mixed with hard boiled egg and salsa (makes a good “dressing”)

grilled chicken (diced) with cottage cheese and salsa

• back combined with the stair-stepper machine

• biceps combined with the stair-stepper machine

MEAL 1: 7:00 AM

MEAL 2: 10:30 AM

MEAL 3: 1:30 PM

MEAL 5: 7:00 PM MEAL 4: 3:30 PM WORKOUT 1: 6:30 AM (25 minutes)

WORKOUT 2: 6:00 PM (20 minutes)

Yesterday went well; I followed my plan to (almost) a tee. I made the mistake of not taking a snack with me to Jackson’s football practice, so by the time I got home, I was starving. . . and ended up munching as I was making dinner.

I should have been better prepared and had a small snack and water with me . . . or I should have had a few baby carrots and a large glass of water right when I got home to keep my hunger in check. But I’m making note here and will learn from this mistake.

Here’s my plan for today:

...

FIBROUS CARBS FIBROUS CARBS FIBROUS CARBS

LEANPROTEIN

LEANPROTEIN LEANPROTEIN

HEALTHY FATS

HEALTHY FATS HEALTHY FATS STARCHY and/or

SIMPLE CARBS

STARCHY and/or SIMPLE CARBS

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• play badminton with family

FitFreeze*

MEAL 6: 9:30 PM

LEANPROTEIN

HEALTHY FATS

...

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FitFreeze*

sliced cucumbers and mushrooms almonds

oatmeal FitFreeze*

cottage cheese and salsa

• alternating the stair stepper, treadmill, and ab exercises

• biking hills

MEAL 1: 7:15 AM

MEAL 4: 3:15 PM WORKOUT 1: 6:15 AM (40 minutes)

WORKOUT 2: 2:30 PM (20 minutes)

Tonight is the first game of the NFL football season, which is a very big deal for me and my youngest son, Jackson. We’re planning on going to our favorite restaurant/sports bar (and second home), The Ram, to watch it.

This will be a challenge for me, as I enjoy a tall frosty glass of their Big Red IPA before dinner. Here’s the plan: instead of ordering a large pint (which is 18 oz. there instead of the normal 16 oz. pint), I am going to order 3 small samples, which are about 2.5 oz.each. So, instead of 18 oz., I’ll have just 7.5 oz.

This will still “cost” me a little more than 100 calories, so I’m going to add on an extra 15 minutes of cardio to my morning workout. This way, I won’t feel deprived at The Ram – I’ll still get to enjoy a little cold, delicious beer while watching football – and yet I won’t have taken in any extra calories (because I’ll be expending more in my morning workout).

“Nothing tastes as good as being lean and fit feels” . . . this is what I’ll be reminding myself at The Ram tonight.

...

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS STARCHY and/or

SIMPLE CARBS

flaxseed butter (on sweet potatoes) sweet potatoes

grilled chicken

MEAL 2: 10:15 AM

LEANPROTEIN

HEALTHY FATS STARCHY and/or SIMPLE CARBS

yolk from the hardboiled egg

cottage cheese with a hard-boiled egg and salsa stirred in

MEAL 3: 1:00 PM

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• at halftime of the football game, Jackson and I will play catch

• I’ll order The Ram’s “Hummus Platter”, which comes with all the above veggies, except for tomatoes. I’ll ask the server to add tomatoes instead of chips and pita bread.

FitFreeze*

MEAL 6: 9:30 PM

NOTE:

LEANPROTEIN

HEALTHY FATS

...

cucumbers, tomatoes, red peppers, zucchini, onions, celery, and carrots

hummus (mixed in with salsa) blackened chicken breast

MEAL 5: 7:00 PM

HEALTHY FATS

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peanut butter (stirred into my oatmeal)

sliced cucumbers and mushrooms yolks from the hard-boiled eggs oatmeal

protein shake

cottage cheese, chopped hardboiled eggs, and salsa

• alternating the stairstepper, treadmill, and shoulders

• biking hills

MEAL 1: 6:45 AM

MEAL 4: 3:30 PM WORKOUT 1: 6:00 AM (20 minutes)

WORKOUT 2: 2:00 PM (25 minutes)

So last night’s plan was a huge success! They didn’t have the three samples of beer I wanted, so I challenged myself by getting a tall 18 oz.glass of BIG Red IPA – just to see if I could slowly sip on half of it until my food came, and then push the rest away.

And I did – like it was my job. Without feeling deprived. And without feeling guilty because I had already worked out an extra 15 minutes to make for the extra calories.

It’s all about mindset and I left there feeling satisfied and empowered, rather than deprived or defeated. And it’s about having a well-thought-out plan that you put into action and learn from the experience.

Anyway, here’s my plan for today:

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LEANPROTEIN HEALTHY

FATS

SIMPLE CARBS

sliced avocados black beans and salsa cottage cheese

MEAL 2: 10:00 AM

LEANPROTEIN

yolk from the hardboiled eggs vegetable soup (beans and potatoes) hard-boiled eggs

MEAL 3: 1:00 PM

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spinach and arugula salad

raspberry vinaigrette (made with some olive oil) blackened chicken breast

HEALTHY FATS

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crushed almonds in the pancakes

olive oil (for roasting the sweet potatoes)

arugula salad

hazelnuts and goat cheese (in my salad)

sliced cucumbers, red peppers, and mushrooms yolks from the hard-boiled eggs

oatmeal (in the protein oatmeal pancakes)

roasted sweet potatoes

berries (in my salad)

Protein powder and eggwhites (in a “protein oatmeal pancakes” recipe)

cottage cheese

grilled fish

chopped hardboiled eggs and salsa

• alternating abs with the stairstepper

MEAL 1: 6:45 AM

MEAL 2: 10:00 AM

MEAL 3: 12:30 PM

MEAL 4: 3:00 PM WORKOUT 1: 6:00 AM (30 minutes)

Jody and I had a lot of fun last night out with friends, but I had two beers instead of just one. So, today I’m planning on doing 10 extra minutes of cardio at each of my two workouts to make up for the additional calories.

Tonight we’re going out to dinner with friends, so I went online to check out the restaurant menu to come up with a plan (see meal 5). It’s all about planning in advance and striking a balance between enjoyable (so it’s realistic that you stick with it) and effective(so you get good results).

...

FIBROUS CARBS FIBROUS CARBS

• jogging and running stairs

WORKOUT 2: 2:00 PM (30 minutes)

LEANPROTEIN

HEALTHY FATS

SIMPLE CARBS

grilled asparagus

crushed pistachios (mixed with asparagus) blackened chicken breast

MEAL 5: 6:00 PM

HEALTHY FATS

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FitFreeze*

MEAL 6: 9:30 PM

LEANPROTEIN

HEALTHY FATS

...

• play pickleball and badminton with friends

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crushed almonds in the pancakes

avocados sliced

green beans

peanut butter (on my apples)

steamed broccoli

olive oil (stir-fried with tofu and broccoli) oatmeal (in the protein oatmeal pancakes)

black beans with salsa

apple slices

Protein powder and eggwhites (in a “protein oatmeal pancakes” recipe)

blackened chicken

tofu

• chest with cardio (running stairs) in between sets

MEAL 1: 8:00 AM

MEAL 2: 10:30 AM

MEAL 3: 1:30 PM

MEAL 4: 4:00 PM WORKOUT 1: 7:00 AM (20 minutes)

Last night we had a great time with friends, but we didn’t end up playing pickleball or badminton. I’m going to try and make up for that today by schedul- ing a soccer game with my family and my sisters family. Jody and I will also spend some time today preparing all our favorite foods for the week so that our meals are quick and easy to put together.

...

• triceps with cardio (stairstepper) in between sets

WORKOUT 2: 1:30 PM (30 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

• play soccer with family and my sisters family

GET ACTIVE: 5:30 PM

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FitFreeze*

MEAL 6: 9:30 PM

LEANPROTEIN

HEALTHY FATS

...

spinach, onions, green peppers, mushrooms dressing (made with olive oil and balsamic vinegar) shrimp

HEALTHY FATS

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peanut butter (stirred into my oatmeal) vegetable soup (mushrooms, onions, carrots, broccoli, cauliflower, etc.)

yolks from eggs oatmeal (and berries in my shake)

protein shake (protein powder, ice, water, and berries)

hard-boiled eggs

• back with cardio (stairstepper and treadmill) in between sets

MEAL 1: 6:45 AM

MEAL 4: 3:30 PM WORKOUT 1: 6:00 AM (25 minutes)

WORKOUT 2: 5:30 PM (20 minutes)

I spent an hour or so yesterday making up all sorts of good, healthy foods for the week, including: grilled chicken and shrimp, baked sweet potatoes, vegetable soup, hard-boiled eggs, oatmeal, steamed vegetables, quinoa, and grilled eggplant.

Several of you asked me for the “Oatmeal Protein Pancake” recipe I used last week, so here it is (click the link above). I use this all-natural sugar-free maple syrup.

Today is the first Redskins game of the season and we’re having friends over to watch it, so I’m going to be especially strict with my meals/portions and really active – just in case I’m tempted by any high-calorie food or drinks.

GO SKINS!

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LEANPROTEIN HEALTHY

FATS

SIMPLE CARBS

flaxseed butter (on sweet potatoes) quinoa and sweet potatoes grilled chicken

MEAL 2: 09:30 AM

LEANPROTEIN

lettuce (shrimp lettuce wraps) olive oil

quinoa grilled shrimp

MEAL 3: 12:30 PM

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• we have our company soccer game tonight – Go Team FITera!

GET ACTIVE: 10:00 PM

FitFreeze*

MEAL 6: 8:30 PM

LEANPROTEIN

HEALTHY FATS

...

steamed vegetables pistachios

grilled chicken

HEALTHY FATS

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feta cheese (mixed in with quinoa and salsa)

grilled eggplant

flaxseed butter (on sweet potatoes)

yolks from eggs oatmeal

quinoa

sweet potatoes

protein powder (mixed into oatmeal)

grilled chicken

grilled shrimp

hard-boiled eggs

• shoulders with cardio (treadmill) in between sets

MEAL 1: 6:30 AM

MEAL 2: 9:30 AM

MEAL 3: 12:30 PM

MEAL 4: 3:15 PM WORKOUT 1: 6:00 AM (20 minutes)

Man, last night’s much-anticipated Redskins/Eagles game was disappointing.

I stayed right on track with my meals/portions though and took my frustrations out on the soccer field. We only had one sub, so I played the entire game, and played hard. I felt much better afterwards.

...

• biking hills

WORKOUT 2: 2:00 PM (20 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

• playing catch with friend (continually running routes) during Jackson’s football practice

GET ACTIVE: 5:30 PM

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FitFreeze*

MEAL 6: 9:30 PM

LEANPROTEIN

HEALTHY FATS

...

steamed vegetables pistachios

grilled chicken

HEALTHY FATS

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olive oil marinade (for the shrimp)

grilled onions and mushrooms flaxseed butter (on sweet potatoes)

yolks from eggs oatmeal and banana

quinoa

sweet potatoes

protein shake

grilled shrimp

cottage cheese and hard-boiled eggwhites

hard-boiled eggs

• abs with cardio (stairstepper and treadmill) in between sets

MEAL 1: 8:00 AM

MEAL 2: 10:30 AM

MEAL 3: 1:00 PM

MEAL 4: 4:00 PM WORKOUT 1: 7:30 AM (20 minutes)

We got hit with some family emergency stuff last night, so I’m really happy I had healthy snacks with me. I try to keep sliced apples, carrots, pistachios, and other healthy foods with me at all times - in my laptop bag, car glove com- partment, desk drawer, etc. This way, I can always keep hunger under control and be prepared in case my plan gets messed up for whatever reason.

...

• biking hills

WORKOUT 2: 2:30 PM (20 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

• playing catch with friend (continually running routes) during Jackson’s football practice

GET ACTIVE: 5:30 PM

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FitFreeze*

MEAL 6: 9:30 PM

LEANPROTEIN

HEALTHY FATS

...

raw veggies (dipped in hummus and salsa:

cucumbers, zucchini, carrots, onions, and mushrooms) hummus (olive oil in the hummus)

grilled chicken

HEALTHY FATS

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almonds

avocado slices strawberries and banana (in my shake)

protein shake Greek yogurt

• triceps with cardio (stairs) in between sets

MEAL 1: 7:15 AM MEAL 4: 4:00 PM

WORKOUT 1: 6:30 AM (25 minutes)

I’m supposed to go to a corporate party tonight with a good friend and from what I hear, they’ll have a huge buffet with all sorts of tempting “less than ideal” foods. But what I’ve found with most nice buffets, there are usually lots of good options for lean proteins (e.g., chicken breast, shrimp cocktail) and fresh vegetables (e.g., veggie tray, salads).

The key is having a plan (and staying committed to that plan), not arriving too hungry, and being prepared. Here’s what I mean:

My plan:

1. Burn additional calories with 5 extra minutes of cardio added to each workout (to make up for any temptation I might give into).

2. Have a healthy snack on my way to the event, so I arrive in control rather than ready to devour everything in site.

3. Bring my homemadeteriyaki sauce and salad dressing. Although most buffets have healthy options, there usually aren’t low-fat, low-calorie sauces and dressings. As strange as it might sound, I’ll put the teriyaki sauce and dressing in Ziploc bags and keep it in my jacket pocket, in case there aren’t other good options.

I’ll let you know how the event goes.

...

FIBROUS CARBS

• chest with cardio (treadmill) in between sets

WORKOUT 2: 3:00 PM (25 minutes)

...

LEANPROTEIN LEAN

PROTEIN

HEALTHY

FATS HEALTHY

FATS STARCHY and/or

SIMPLE CARBS

flaxseed butter (on sweet potatoes) sweet potatoes

grilled chicken (with Greek yogurt and salsa mixed together as a sauce)

MEAL 2: 10:00 AM

LEANPROTEIN

arugula

feta cheese and crushed almonds (on the arugula salad, with balsamic vinegar)

strawberries cottage cheese

MEAL 3: 1:00 PM

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FitFreeze*

MEAL 6: 9:45 PM

LEANPROTEIN

HEALTHY FATS

...

raw veggies (dipped in hummus and salsa:

cucumbers, zucchini, carrots, onions, and mushrooms) hummus (olive oil in the hummus)

grilled shrimp

MEAL 5: 7:00 PM

HEALTHY FATS

• bike ride with family

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crushed almonds (stirred into my oatmeal)

olive oil (in hummus) oatmeal

FitFreeze* (mixed into oatmeal)

chicken with cottage cheese, hummus and salsa

• back with cardio (treadmill and stairs) in between sets

MEAL 1: 6:30 AM

MEAL 4: 3:15 PM WORKOUT 1: 5:30 AM (30 minutes)

Last night went very well. There were all sorts of fried foods and sugar-packed desserts, but my plan worked perfectly. On my way to the event, I had a half an apple and a few almonds and a large glass of water – so arrived with hunger under control. I had grilled shrimp, a large salad, and roasted string beans. As I suspected, there were no low-calorie sauces/dressings, so my homemade teriyaki sauce and dressing I brought worked very well.

This weekend is our Fall company retreat, so we’ll be eating out every meal and hitting the town at night. I’ve looked up the restaurant menu for tonight’s dinner and have my meal planned (meal 5), which is totally “Fast Track to Fat Loss approved.”

Since I’ll be having a beer (or three) tonight, I’m going to add 10 minutes to each of my workouts and be especially careful on my portions today.

...

LEANPROTEIN HEALTHY

FATS

SIMPLE CARBS

hummus (olive oil in the hummus) quinoa

hard-boiled egg whites mixed with cottage cheese, hummus and salsa (excellent high protein sauce/dip)

MEAL 2: 09:30 AM

LEANPROTEIN

cucumbers, broccoli, and red bell peppers olive oil (in the hummus)

garbanzo beans (in the hummus)

hard-boiled egg whites mixed with cottage cheese, hummus and salsa

MEAL 3: 12:30 PM

• biceps with cardio (stairstepper) in between sets

WORKOUT 2: 2:00 PM (30 minutes)

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spinach salad(with red onions, mushrooms, and bell peppers)

hazelnuts and goat cheese grilled chicken

HEALTHY FATS

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yolks from eggs

nuts, seeds, and coconut oil (in granola)

mixed greens salad (with onions, bell peppers, and tomatoes)

vinaigrette (olive oil in dressing)

grilled asparagus olive oil on asparagus quinoa and black beans

home-made granola and dates

sliced apples (on salad)

scrambled eggs/egg whites (2 egg whites to 2 whole eggs)

Greek yogurt

grilled chicken (on salad)

scallops

• shoulders and cardio (stairstepper and treadmill) in between sets

MEAL 1: 6:00 AM

MEAL 2: 9:15 AM

MEAL 3: 12:30 PM

MEAL 4: 4:00 PM WORKOUT 1: 5:30 AM (20 minutes)

This afternoon we leave town for our FITera company retreat, and so I’ll make sure that I get two workouts in and take some healthy snacks with me when- ever I have a craving or sweet tooth. Planning ahead is key and so I’ll be well prepared.

Healthy Chocolate Bar ...

...

• cardio (run stairs)

WORKOUT 2: 3:30 PM (20 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

MEAL 5: 7:30 PM

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yolks from eggs

salad (with cucumbers, mushrooms, and tomatoes) vinaigrette (olive oil in dressing)

steamed veggies

almonds (I had a small handful before dinner) roasted potatoes

home-made granola and blueberries

beans (in chili)

scrambled eggs/egg whites (3 whole eggs)

protein shake (protein powder, Greek yogurt, water, and ice)

beef (in chili)

crab

• bike ride

MEAL 1: 8:30 AM

MEAL 2: 11:00 AM

MEAL 4: 7:00 PM WORKOUT 1: 7:30 AM (30 minutes)

healthy. I also made a high protein pudding (mixed in protein powder with pudding mix) and took it with us as a late-night snack. It worked perfectly – both tasty and low in calories and sugar.

Protein pudding recipe ...

...

• we played Frisbee golf

WORKOUT 2: 4:30 PM (60 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

MEAL 5: 10:30 PM

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yolks from eggs

cucumbers and tomatoes hummus (olive oil in hummus)

pickles

yolks from eggs whole wheat tortilla

home-made granola

beans (in chili)

scrambled eggs/egg whites (3 whole eggs)

protein pudding

lean beef (in chili)

hard-boiled eggs

• chest and triceps and then biked after

MEAL 1: 8:45 AM

MEAL 2: 11:15 AM

MEAL 3: 2:30 PM

MEAL 4: 6:30 PM WORKOUT 1: 7:30 AM (40 minutes)

Yesterday was a lot of fun with the team, I stayed active, and I ate well. I have 3 and a half beers, which wasn’t at all idea – but I burned a ton of calories in my two workouts and I’m right back on track today!

Protein pudding recipe ...

...

• went running with our dog, “Lil Weezy”

WORKOUT 2: 4:30 PM (30 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

MEAL 5: 9:30 PM

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crushed almonds (in protein oatmeal pancakes)

vegetables (in barley vegetable soup) avocado slices (in barley vegetable soup)

BBQ vegetables (broccoli, cauliflower, bell peppers, onions, and carrots)

BBQ vegetables pistachios

pistachios oatmeal (in protein oatmeal pancakes)

sweet potatoes

barley (in barley vegetable soup)

protein powder (in the protein oatmeal pancakes)

shredded chicken

grilled fish

shredded chicken

grilled fish

• biceps with cardio (stairstepper and treadmill) in between sets

MEAL 1: 7:00 AM

MEAL 2: 9:30 AM

MEAL 4: 3:30 PM

MEAL 5: 6:15 PM WORKOUT 1: 6:30 AM (20 minutes)

soup, protein oatmeal pancakes, and BBQ vegetables. Tonight’s Monday Night Football and Jackson and I plan on playing catch together while watching the game and then one-on-one at halftime.

...

FIBROUS CARBS

• back with cardio (treadmill) in between sets

WORKOUT 2: 5:30 PM (20 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

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FitFreeze*

MEAL 6: 8:30 PM

LEANPROTEIN

HEALTHY FATS

...

• play football with Jackson

GET ACTIVE: 7:00 PM

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vegetables (in barley vegetable soup) almonds

BBQ vegetables

guacamole (and salsa on fish)

guacamole (and salsa on fish) oatmeal (in protein oatmeal pancakes)

sweet potatoes

shredded chicken and cottage cheese

cottage cheese and salsa

grilled fish

grilled fish and cottage cheese

• shoulders with cardio (stairstepper and running stairs) in between sets

MEAL 1: 6:15 AM

MEAL 2: 9:15 AM

MEAL 4: 3:30 PM

MEAL 5: 6:15 PM WORKOUT 1: 5:30 AM (20 minutes)

...

FIBROUS CARBS

• biking combined with running stairs

WORKOUT 2: 5:45 PM (20 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

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FitFreeze*

MEAL 6: 8:30 PM

LEANPROTEIN

HEALTHY FATS

...

• played tag with Max and Jackson

GET ACTIVE: 6:15 PM

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peanut butter (in protein shake)

steamed broccoli and cauliflower flaxseed butter (on sweet potatoes)

vegetables (in barley vegetable soup) yolks from eggs

cucumbers dipped in guacamole and salsa guacamole

guacamole banana and strawberries (in protein shake)

sweet potatoes

protein powder (shake made with water, ice, protein, banana, and peanut butter)

shredded chickenwith Greek yogurt and salsa

cottage cheese and hard-boiled eggs

shredded chicken with Greek yogurt, guacamole, and salsa

grilled fish

• abs with cardio (walking stairs) in between sets

MEAL 1: 6:30 AM

MEAL 2: 9:30 AM

MEAL 4: 3:30 PM

MEAL 5: 6:45 PM WORKOUT 1: 6:00 AM (20 minutes)

ditional vitamins and minerals). I’m going to do light workouts today, so I can get back to 100% ASAP.

...

FIBROUS CARBS

• walking hills

WORKOUT 2: 4:45 PM (20 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

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MEAL 6: 9:30 PM

...

• play football with co-worker during Jackson’s practice

GET ACTIVE: 7:30 PM

Carrots and cucumbers dipped in salsa

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almonds BBQ vegetables (broccoli, cauliflower, and carrots)

guacamole berries (in protein shake)

protein powder and Greek yogurt (shake made with water, ice, protein powder, Greek yogurt, and berries)

grilled fish with Greek yogurt, guacamole, and salsa

• chest with cardio (treadmill) in between sets

MEAL 1: 6:15 AM

MEAL 4: 3:30 PM WORKOUT 1: 5:30 AM (20 minutes)

Man, I LOVE my Sodastream Penguin machine! I often crave soda, which is so bad for you. But you can actually carbonate any drink, including regular tap water, with the Sodastream Penguin machine. It’s fun (my kids love it) and easy to use: simply fill the reusable glass carafe with water, insert it into the machine, and press a button.

You can customize the carbonation so each batch has just the right amount of fizz for your particular preference. I like cold tap water, fresh squeezed lime juice, and a little all-natural zero calorie sweetener, such as Stevia. I had some last night when I was craving soda and it was the perfect alternative.

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LEANPROTEIN

HEALTHY FATS

SIMPLE CARBS

peanut butter (on apples) apple slices

shredded chicken with cottage cheese and salsa

LEANPROTEIN

cucumbers

hummus (on apples and cucumbers) apple slices

cottage cheese

MEAL 3: 12:30 PM

WORKOUT 2: 4:45 PM (20 minutes)

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(35)

FitFreeze*

MEAL 6: 9:30 PM

LEANPROTEIN

HEALTHY FATS

...

• play basketball with Max, Jackson, and Jody

GET ACTIVE: 7:30 PM

...

cucumbers

guacamole (egg whites and cucumbers dipped in guacamole and salsa)

hard-boiled egg whites

MEAL 5: 6:45 PM

HEALTHY FATS

(36)

crushed almonds (on yogurt)

cucumbers and tomatoes

hummus (on apples, cucumbers, and tomatoes)

arugula salad

lettuce, water chestnuts, onions, and mushrooms vinaigrette (includes olive oil)

cashews berries (on yogurt)

oatmeal (in protein oatmeal pancakes)

apple slices

Greek yogurt

cottage cheese with chopped hard-boiled egg whites

grilled fish with cottage cheese and salsa

chicken and shrimp

• abs with cardio (treadmill) in between sets

MEAL 1: 6:15 AM

MEAL 2: 9:30 AM

MEAL 4: 3:30 PM

MEAL 5: 7:00 PM WORKOUT 1: 5:30 AM (25 minutes)

little more cardio today to make up for the beer(s?) I’ll have tonight. I’ve gone to the restaurants menu on their website and have decided on their chicken and shrimp lettuce wraps (meal 5 below). Should be fun!

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FIBROUS CARBS

• biking hills

WORKOUT 2: 4:45 PM (20 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

(37)

crushed almonds (on yogurt)

peanut butter (in protein shake)

cucumbers

hummus (on apples and cucumbers)

lettuce (for fish tacos instead of tortillas)

mixed greens, jalapeno peppers, and onions guacamole (with salsa)

cashews oatmeal and berries

banana (in protein shake)

apple slices

Greek yogurt

protein powder (in shake with water, ice, and a banana)

cottage cheese

grilled fish

ahi tuna

• biking hills and running stairs

MEAL 1: 8:00 AM

MEAL 2: 10:30 AM

MEAL 3: 1:15 PM

MEAL 4: 4:00 PM

MEAL 5: 7:00 PM WORKOUT 1: 7:30 AM (20 minutes)

In a rush to go to Jackson’s game, but here’s my plan for today:

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FIBROUS CARBS

• biking hills

WORKOUT 2: 5:45 PM (30 minutes)

LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

(38)

FitFreeze*

MEAL 6: 9:30 PM

LEANPROTEIN

HEALTHY FATS

...

• badminton with family and friends

(39)

almonds

hummus (olive oil)

cucumbers guacamole

lettuce (for fish tacos instead of tortillas) guacamole (with salsa)

berries

hummus and red peppers, cucumbers, tomatoes, carrots, zucchini, and celery

black beans and brown rice

protein powder and Greek yogurt (shake with ice, water, and berries)

grilled chicken

cottage cheese

grilled fish

• chest and cardio (stairstepper) in between sets

MEAL 1: 8:00 AM

MEAL 2: 11:15 AM

MEAL 3: 2:30 PM

MEAL 4: 5:30 PM WORKOUT 1: 7:30 AM (20 minutes)

Jackson and I are about to head out to The Ram to watch the Redskins game, so we’ll be splitting our favorite veggie hummus platter with a side of chicken breast and salsa.

We’re planning on playing soccer with my sister and her family tonight, so it should be an active day. I’ll get my workouts in between the Redskins game and our soccer game, as well as prepare all my food for the week. GO RED- SKINS!

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LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

• triceps with cardio (treadmill) in between sets

WORKOUT 2: 3:45 PM (30 minutes)

• soccer with family and friends

GET ACTIVE: 7:30 PM

(40)

FitFreeze*

LEANPROTEIN

HEALTHY FATS

(41)

yolks from eggs

spinach salad (with onions, mushrooms, and tomatoes)

grilled asparagus pistachios roasted yams

home-made granola and raisins

sliced pears (on salad)

scrambled eggs/egg whites (2 egg whites to 2 whole egg)

Greek yogurt

grilled chicken (on salad)

cottage cheese

• back and cardio (stairstepper and treadmill) in between sets

MEAL 1: 6:00 AM

MEAL 2: 9:00 AM

MEAL 3: 12:30 PM

MEAL 4: 4:00 PM WORKOUT 1: 5:30 AM (20 minutes)

I spend an hour yesterday making foods for the week, including roasted yams, scrambled eggs, grilled chicken and asparagus, home-made granola, steamed veggies, and chili.

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LEANPROTEIN

LEANPROTEIN HEALTHY

FATS

HEALTHY FATS

SIMPLE CARBS

...

• biceps with cardio (treadmill) in between sets

WORKOUT 2: 3:30 PM (30 minutes)

• play catch with Jackson

GET ACTIVE: 5:30 PM

(42)

FitFreeze*

LEANPROTEIN

HEALTHY FATS

(43)

yolk from egg

spinach salad (with onions, mushrooms, and tomatoes)

roasted yams

beans (in chili)

protein shake (protein powder, Greek yogurt, water, and ice)

• shoulders and cardio (treadmill) in between sets

MEAL 1: 6:00 AM

MEAL 2: 9:00 AM

MEAL 3: 12:30 PM

WORKOUT 1: 5:30 AM (20 minutes)

I have a crazy busy day today, as we’re shooting 5 new nutrition tip videos in our kitchen. But I have a good plan and foods are prepared...

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FIBROUS CARBS

LEANPROTEIN

HEALTHY FATS

grilled asparagus yolks from eggs

cottage cheese and diced eggs mixed with hummus

MEAL 4: 4:00 PM

HEALTHY FATS

...

• running stairs

WORKOUT 2: 9:30 PM (30 minutes)

FitFreeze*

MEAL 5: 8:30 PM

LEANPROTEIN

HEALTHY FATS

(44)

yolk from egg

cucumbers

hummus (olive oil in hummus)

whole wheat tortilla

beans (in chili)

Greek yogurt

• abs and cardio (treadmill) in between sets

MEAL 1: 6:15 AM

MEAL 2: 9:15 AM

WORKOUT 1: 5:30 AM (20 minutes)

shoot, I’m right on track to reaching my goals! My meals will be very similar to yesterday, as I still have a lot left-oversand they were really good.

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FIBROUS CARBS

LEANPROTEIN

HEALTHY FATS

grilled asparagus yolks from eggs

cottage cheese and diced eggs

MEAL 4: 3:30 PM

HEALTHY FATS

...

FitFreeze*

MEAL 5: 7:30 PM

LEANPROTEIN

HEALTHY FATS

...

• running stairs

WORKOUT 2: 2:30 PM (30 minutes)

(45)

peanut butter (in shake)

spinach salad (with onions, mushrooms, and tomatoes) vinaigrette (olive oil in dressing)

banana (in shake)

beans (in chili)

FitFreeze*

protein shake (protein powder, Greek yogurt, water, banana, peanut butter, and ice)

• abs and cardio (treadmill) in between sets

MEAL 1: 6:30 AM

MEAL 2: 9:45 AM

MEAL 3: 12:45 PM

WORKOUT 1: 5:30 AM (20 minutes)

Today I have important business partners flying into town and we’ll likely go out to dinner before I take them to the Blazers game. I’m not sure which restaurant we’ll go to, but I’ll be very focused on ordering a lean protein (probably chicken or fish), fibrous carbs (probably a salad or steamed veggies), and a healthy fat (I’ll take my own dressing). I’ll also take a bag of pistachios for the game.

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FIBROUS CARBS

LEANPROTEIN

HEALTHY FATS

carrots and celery

hummus (olive oil in hummus)

cottage cheese mixed with hummus and salsa

MEAL 4: 3:30 PM

HEALTHY FATS

...

• running stairs

WORKOUT 2: 3:30 PM (30 minutes)

• shoot baskets with Max and Jackson

GET ACTIVE: 6:00 PM

(46)

pistachios

MEAL 6: 8:00 PM

HEALTHY FATS

...

arugula salad (with onions and mushrooms) vinaigrette (olive oil in dressing)

blackened chicken

HEALTHY FATS

(47)

flaxseed butter (on sweet potato)

steamed veggies beef in the chili

home-made granola and banana

sweet potato

beans (in chili)

Greek yogurt with protein powder stirred in

grilled chicken

• back and cardio (treadmill) in between sets

MEAL 1: 7:00 AM

MEAL 2: 9:45 AM

MEAL 3: 12:45 PM

WORKOUT 1: 6:30 AM (20 minutes)

Tomorrow morning Jackson and I are flying to San Francisco to go to a Giants game, and then the Redskins/Raiders game on Sunday. It’s his birthday present that we’ve been planning for almost 6 months, so really excited. BUT, I need to spend some time looking up restaurant websites, reviewing their menus, and developing a plan. I’ll let you know what I cameup with tomorrow.

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FIBROUS CARBS

LEANPROTEIN

HEALTHY FATS

cucumbers and bell peppers hummus (olive oil in hummus)

protein shake (protein powder, water, and ice)

MEAL 4: 3:45 PM

HEALTHY FATS

...

• biceps and cardio (stairstepper) in between sets

WORKOUT 2: 2:30 PM (30 minutes)

roasted veggies olive oil (on veggies) ahi tuna

MEAL 5: 7:00 PM

HEALTHY FATS

(48)

FitFreeze*

LEANPROTEIN

HEALTHY FATS

(49)

peanut butter

carrots peanuts banana

protein shake (protein powder, ice, water, banana, peanut butter)

peanuts

• shoulders (treadmill) in between sets

MEAL 1: 6:15 AM MEAL 4: 3:45 PM

WORKOUT 1: 5:30 AM (30 minutes)

Our flight leaves today at 8:00am, so I’m going to get up early and get a workout in, make a quick shake for breakfast, and hit the road.

I have pistachios and apple slices packed as a snack for the flight. We’re going to 21st Amendment Brewery in downtown San Francisco for lunch and I’ve already picked out their home made black bean burger (hold the cheese, mayo, and top of the bun) and will ask for cottage cheese instead of French fries. I’m also going to get a side of roasted vegetables and have already called and checked to make sure they use olive oil instead of other saturated oils. We’re walking to the restaurant and game to make up for their “Brew Free or Die IPA” – one of my favorites.

Jackson and I will be sharing a bag of peanuts at the Giants game and I’ve packed along a Ziploc bag of baby carrots as well. For dinner we’re going to a seafood restaurant and I’m getting their Alaskan crab with a spinach salad. Should be a fun day!

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LEANPROTEIN

HEALTHY FATS

SIMPLE CARBS

pistachios apple pistachios

MEAL 2: 09:00 AM

LEANPROTEIN

roasted veggies

olive oil (on roasted veggies) black bean burger

cottage cheese

MEAL 3: 12:00 PM

(50)

spinach salat vinaigrette (olive oil) crab

HEALTHY FATS

(51)

crushed almonds

guacamole

seaweed salad avocado (sushi)

oatmeal

black beans and brown rice (on fajitas with veggies)

rice (sushi)

protein powder

chicken (fajitas)

yellow tail (sushi)

• 20 minute jog

MEAL 1: 8:15 AM

MEAL 2: 11:30 AM

MEAL 3: 2:15 PM

WORKOUT 1: 7:30 AM (20 minutes)

We had a blast at the SF Giants game yesterday and I stuck to my plan perfectly. Today’s the big Redskins game and I have a healthy breakfast prepared, my snacks all bagged up, and the restaurants and meals selected. I only have time for a 20-minute quick run through the city, but we have a lot of walking to do today, so should be all-good.

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FIBROUS CARBS

LEANPROTEIN

HEALTHY FATS

carrots peanuts peanuts

MEAL 4: 4:30 PM

HEALTHY FATS

...

lettuce, water chestnuts, and onions (chicken lettuce wraps)

olive oil

chicken (chicken lettuce wraps)

MEAL 5: 7:00 PM

HEALTHY FATS

(52)

Greek frozen yogurt Greek frozen yogurt

LEANPROTEIN

HEALTHY FATS

(53)

yolk from egg

guacamole

parmesan cheese

black beans

black beans and quinoa (with guacamole and salsa)

vegetable soup (beans and yams)

scrambled eggs (1 whole eggs + 3 egg whites with salsa)

cottage cheese

hard-boiled egg whites (diced and added to soup)

• chest combined with cardio (stair-stepper) in between sets

MEAL 1: 7:30 AM

MEAL 2: 10:30 AM

MEAL 3: 1:15 PM

WORKOUT 1: 7:00 AM (25 minutes)

We had such an awesome time at the game yesterday! We were in the first row of the Redskins end zone and Jackson got several autographs, which totally made his day. I stuck right to my plan, though I had a beer at the game and then a beer at dinner. I’ll make up for it today with a little extra cardio.

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FIBROUS CARBS

LEANPROTEIN

HEALTHY FATS

steamed broccoli

parmesan cheese (sprinkled on broccoli) grilled chicken

MEAL 4: 3:45 PM

HEALTHY FATS

...

arugula salad with a variety of veggies egg yolks from hard boiled eggs

cottage cheese mixed with hard boiled egg and salsa (makes a good “dressing”)

MEAL 5: 6:45 PM

HEALTHY FATS

• triceps combined with cardio (stair-stepper machine) in between sets

WORKOUT 2: 5:30 PM (20 minutes)

(54)

FitFreeze*

MEAL 6: 9:00 PM

LEANPROTEIN

HEALTHY FATS

...

• play badminton with family