Transcription
12-WEEK FIT BODYBIKINI PROGRAM112-WEEK FIT BODY BIKINI PROGRAMPHASE 2WEEKS 4-6PHASE 2
12-WEEK FIT BODY BIKINI PROGRAMPHASE 22Legal DisclaimerThe views expressed in this work are solely those of the authors. The information provided in this book is for informational purposes only and is notintended as a substitute for advice from your physician or other healthcare professional or any information contained on or in any product label orpackaging. You should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication orother treatment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplement. You should not stoptaking any medication without first consulting your physician. The information provided in this book is intended for use by individuals aged 18 andover only.The information provided in this book is not tailored to you, it is your responsibility to ensure it is suitable for your personal requirements. We have noliability whatsoever in respect of your use of the information provided in the book. No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the authors. Because of the dynamic nature of the Internet, any web addressesor links contained in this book may have changed since publication and may no longer be valid.IdealFit is a registered trademark of IdealShape, LLC. The names of actual companies and products mentioned herein may be the trademarks oftheir respective owners.
CONTENTS8101220Gym WorkoutsHome WorkoutsNutrition Plan #1Nutrition Plan #2312-WEEK FIT BODY BIKINI PROGRAMPHASE 2
12-WEEK FIT BODY BIKINI PROGRAMPHASE 24
Phase 2 NutritionYou have two delicious meal plans to rotate throughfor this phase, or you are welcome to track your ownmacros. Based on your results of Phase 1 you may bedropping some calories during this phase! See the macromanipulations below.You’ll notice as you go through this program that themeal plans get more simple and basic as you movethrough the phases. This was deliberate and should helpwith results! You are welcome to use any meal plan forany phase, but keep in mind as you get closer to yourgoal, simple recipes are better!Macro and Cardio ManipulationIt is time to evaluate your results from Phase 1 to see ifyou need to modify your macros and cardio! Rememberthat if you were not 100% on track, do NOT make themacro and cardio manipulations! One of the biggestmistakes people make is dropping their calories too low,too soon. Instead, rededicate yourself to the programand give it your 100% effort. Make sure you’re trackingcorrectly and not having any off plan bites, licks or tastes(BLT’s). If you can’t honestly say that you were 100% ontrack, continue on to this next phase with your currentmacro/cardio programming.TARGET MACROSUnder 135 lbs - 1,450 cals; 46g fat; 130g carbs; 135gpro135 - 165 lbs - 1,650 cals; 53g fat; 145g carbs; 150g proOver 165 lbs - 1,825 cals; 58g fat; 160g carbs; 165g proHere is an overview:FIRST MANIPULATIONMacros:If you gained more than 1-2 lbs - multiply fats x .8If you maintained weight within plus or minus 1 lb multiply fats x .9If you lost 1 ½ -3 lbs or more - no changesCardio:If you gained more than 1-2 lbs - add 10 minutes ofsteady-state cardio 4x/week (can be post-HIIT, postlifting, or as one 40-minute session on a separate day)If you maintained weight within plus or minus 1 lb - add 5minutes of steady-state cardio 4x/week (can be postHIIT, post-lifting or as one 20-minute session)If you lost 1 ½ -3 lbs or more - No additional cardio Continue with only four 20-minute HIIT sessionsSECOND MANIPULATIONMacros:If you gained more than 1-2 lbs - multiply carbs x .8If you maintained weight within plus or minus 1 lb multiply carbs x .9If you lost 1 ½ -3 lbs or more - no changesPHASE 2If you gained 1 ½ - 2 lbs or more, multiply your fat gramsx .8 for Phase 2, and add 10 minutes of steady-statecardio 4x/week (can be post-HIIT, post-lifting, or as one40-minute session on a separate day).No matter what phase you are entering, the first timeyou need to make a macro manipulation it will comefrom fats. The second time (if needed), it will come fromcarbs. The third time (if needed - you may not even getto this point), it will come from both.12-WEEK FIT BODY BIKINI PROGRAMIf you maintained your weight within 1 lb, you will takethe fat grams x .9 for Phase 2, and add 5 minutes ofsteady-state cardio 4x/week (can be post-HIIT, postlifting, or as one 20-minute session at a separate time.)If you prefer to follow the meal plans, then you willsimply multiply all of the fats in the program x .9. Forexample, if a meal calls for 45g of avocado you’ll multiply45 x .9 40.5 which is 40g avocado. Do this for eachfat item in the meal plan.5Let’s look at your results from Phase 1. If you lost 1 ½- 3 lbs, you will not make any macro changes and willnot add any steady-state cardio. You will continue withPhase 2 as written.HOW TO MANIPULATE THESE MACROSIf you are tracking your own macros, you’ll simply adjustyour targets. If your target was 53g of fat, you willmultiply 53 x .9 47.7, which is 48g of fat.
Cardio:If you gained more than 1-2 lbs - add 10 minutes ofsteady-state cardio 4x/week (can be post-HIIT, postlifting, or as one 40-minute session on a separate day)If you maintained weight within plus or minus 1 lb - add 5minutes of steady-state cardio 4x/week (can be postHIIT, post-lifting, or as one 20-minute session)If you lost 1 ½ -3 lbs or more - No additional cardio Continue with only four 20-minute HIIT sessionsTHIRD MANIPULATIONMacros:If you gained more than 1-2 lbs - multiply fats x .9 andcarbs x .9If you maintained weight within plus or minus 1 lb multiply fats x .95 and carbs x .95If you lost 1 ½ -3 lbs or more - no changesCardio:If you gained more than 1-2 lbs - add 10 minutes ofsteady-state cardio 4x/week (can be post-HIIT, postlifting, or as one 40-minute session on a separate day)If you maintained weight within plus or minus 1 lb - add 5minutes of steady-state cardio 4x/week (can be postHIIT, post-lifting, or as one 20-minute session)If you lost 1 ½ -3 lbs or more - No additional cardio Continue with only four 20-minute HIIT sessions12-WEEK FIT BODY BIKINI PROGRAMPHASE 26Warm Up/Cool DownYour warm up and cool down are so important toprevent injury, minimize soreness, and increase mobilityto ensure you have proper form in your exercises!Follow the instructions below before every single liftingworkout!General Warm Up - Right when you get to the gym,start with 2-3 minutes on a cardio machine to get bloodflowing. This can be a light/moderate intensity. If it’san upper body day, try to use the rower or an ellipticalwhere your arms are involved in the movement. You canuse any machine on a lower body day.Cool down - Finish each workout by stretching the bodypart you worked.SchedulingI will give you a suggested schedule for each phase butfeel free to adapt it to your own life. You do not have tofollow it exactly. Here are a couple things to note: Always do your lifting first if you combine it in thesame workout as your cardio. If you choose to split your lifting and cardio into twoseparate sessions, to keep each session shorter, it’sbest to do your cardio first thing in the morning onan empty stomach and then lifting later in the day.But if it’s much better for your schedule to do it theopposite way, you can. It’s not a deal breaker. If youever do any sort of workout on an empty stomach,make SURE you are drinking BCAAs during thatfasted workout! This is very important and can helpprevent muscle loss due to not being fueled for yourworkout.Gym Workouts vs. Home WorkoutsI have given you both gym workouts and home workouts.They’re very similar so if you need to switch back andforth between the gym and working out at home, youtotally can! Either option will work!Make Sure You Push It!There’s something called progressive overload and it isprobably the most important aspect of lifting weightswhen it comes to getting results! What it means issimple: make sure you’re always challenging yourself andworking to increase your weight when you feel ready.A good rule of thumb is that if you could have liftedthat weight for 2-3 more reps, increase your weight forthe next set. In certain workouts you will decrease thenumber of reps in each set. In that case you will increaseyour weights! It’s a no-brainer to keep you progressing.
SUGGESTED SCHEDULEYou can set up your schedule however you’d like, but make sure you take at least 48 hours off between ab workoutsand 72 hours off between the two leg workouts. Here is an example:Monday - LegsTuesday - Shoulder/Ab CircuitsWednesday - METCONThursday - Back/Biceps/AbsFriday - Glute CircuitsSaturday - Shoulders/Chest/Triceps/AbsSunday - OffYou can do your HIIT cardio any days of the week.Cardio PlanHIIT CARDIOWe are using the cardio portion of this program to help shape your legs and glutes, so it’s important that you varyyour exercises and push yourself hard! Feel free to create your own workouts, use workouts you find online, orrotate through the examples below. The only stipulations are that you must push yourself as hard as you possiblycan for 60 seconds to about 3 minutes. Each work interval should be followed by a 60-second rest. You may chooseto use a cardio machine and simply sprint/go as hard as you possibly can for 60 seconds, followed by a 60-secondrest, or you can create circuit workouts like the ones below. If you do create circuits, each exercise should be verydifficult and a cardio based move. Do not work in lower intensity moves such as sit-ups, for example, like many “HIITworkouts” do. I want each move to be very difficult and high-intensity.12-WEEK FIT BODY BIKINI PROGRAMDepending on your results from Phase 1, you may be adding a little bit of steady-state cardio after your HIITsessions or as a separate cardio session.7PHASE 2 CARDIOEveryone will continue with 20 minutes of HIIT 3x/week - the METCON workout does NOT count as one of thesethree HIIT sessions. Technically, you’re doing four days a week of cardio but the METCON is written out with yourlifting workouts and will be the same each week of the phase.PHASE 2
GYM WORKOUTSLegsPerform 3 sets of each superset completing the repslisted. Rest as little as possible between exercises.Rest for 60-90 seconds between each round of thesupersets.SUPERSET 1Seated Leg Curl - 15/12/10 reps (increasing weight eachset)Barbell Curtsy Lunge/Reverse Lunge Combo - 10 repseach on each legSUPERSET 2Single Leg Leg Press - 10 reps each legAbduction Machine, leaning forward - 12 repsSUPERSET 3Bulgarian Split Squat - 12 reps each legStraight Leg Deadlift - 15 repsSUPERSET 4Cable Goblet Squats, heels on plates - 10 repsCable Single Leg Deadlift - 12 reps each legWEIGHTED BARBELL HIP THRUSTS - 8 reps*Not part of a superset. Do straight sets where you do aset and then rest for 60 seconds before doing your nextset.12-WEEK FIT BODY BIKINI PROGRAMPHASE 28Shoulder/Ab CircuitsPerform 3 sets of each circuit completing the reps listed.Rest as little as possible between exercises. Rest for 6090 seconds between each round of the circuit.CIRCUIT 1Seated Barbell Overhead Press - 12 repsBent Over Rear Delt Pull - 15 repsBicycle Crunches - 25 repsJump Rope - 75 hopsKettlebell Swings - 15 repsCIRCUIT 2Alt Front Raises/Lateral Raises - 10 reps eachFront Raise Pull Backs - 10 repsSB Crunches - 15 repsJump Rope - 75 hopsBattle Ropes, double arm slams - 25 repsCIRCUIT 3Landmine Press, with squat and twist - 10 reps each sideKettlebell Upright Row - 12 repsDecline Bench Crunches - 15 repsJump Rope - 75 hopsMedicine Ball Slams - 15 repsCIRCUIT 4*Lateral Raises - 15 repsDiagonal Raises - 15 repsJump Rope - 75 hops*3 rounds no restMETCON (Metabolic Conditioning)For each set of exercises, do the first exercise for60 seconds and the second exercise for 60 seconds.Rest for 30 seconds. Then do the first exercise for 50seconds and the second exercise for 50 seconds. Restfor 30 seconds. Then do each exercise for 40 seconds,30 seconds, and then finally 20 seconds, resting for 30seconds between rounds. When you have finished withthe first set of exercises, do the same thing with thesecond and third sets.#1Man Makers2 Side Step Plyos, each side/1 Pop Squat onto Step#2Box Jumps5 Full Mt Climbers, each leg/1 Medicine Ball Slam#3Skaters w/ Single Arm PressHalf Burpees
Back/Biceps/AbsShoulder/Chest/Triceps/AbsSUPERSET 1Single Arm Cable Row - 10 repsIncline Curls w/ Rotation - 10 repsSUPERSET 1Tilted Overhead Press - 15 repsTricep Push-Ups - 10 repsSUPERSET 2Any Row Machine - 15 repsAny Bicep Curl Machine - 12 repsSUPERSET 2Incline Bench Lateral Raises - 12 reps each armCable Tricep Pushdown, underhand - 12 repsSUPERSET 3Dumbbell Pullover - 15 repsStability Ball Tap Off - 15 reps each sideSUPERSET 3Barbell Underhand Front Raises - 10 repsTwisting Flies - 15 repsSUPERSET 4Wide Grip Lat Pulldown - 10 repsPlate Pass Crunch - 10 repsSUPERSET 4Single Arm Reverse Flies - 12 repsDumbbell Pass Around Crunch - 10 reps each sideSUPERSET 5Twisting Dumbbell Rows - 12 repsSide Plank Crunch - 10 reps each sideSUPERSET 5Medicine Ball Push-Ups - 5 reps each armMedicine Ball Full Crunches - 12 repsPerform 3 sets of each superset completing the repslisted. Rest as little as possible between exercises.Rest for 60-90 seconds between each round of thesupersets.Perform 3 sets of each superset completing the repslisted. Rest as little as possible between exercises.Rest for 60-90 seconds between each round of thesupersets.Glute CircuitsPerform 3 sets of each circuit completing the reps listed.Rest as little as possible between exercises. Rest for 6090 seconds between each round of the circuit.CIRCUIT 1Hip Thrusts on Smith Machine - 20 repsReverse Squats - 15 repsBox Jumps - 10 reps9PHASE 2CIRCUIT 3*Donkey Kicks on Smith Machine (or leg curl) - 15 repsCurtsy Lunges - 15 repsBanded Bridges- 15 reps*Do exercise 1 and 2 on right leg only, then exercise 1and 2 on left leg, then move to exercise 312-WEEK FIT BODY BIKINI PROGRAMCIRCUIT 2High Step-Ups - 10 reps each sideCrossover Step-Ups - 15 reps each sideJumping Lunges - 10 reps each side
HOMEWORKOUTSEquipment needed: Booty bands, one long band (handles optional), step, dumbbells of varying weights, stability ball,jump ropeLegsPerform 3 sets of each superset, completing the repslisted. Rest as little as possible between exercises.Rest for 60-90 seconds between each round of thesupersets.SUPERSET 1Stability Ball Hamstring Curl - 15 repsCurtsy Lunge/Reverse Lunge Combo - 10 reps each oneach legSUPERSET 2Step-Ups - 10 reps each legBanded Abductors, leaning forward - 15-25 repsSUPERSET 3Bulgarian Split Squat - 12 reps each legStraight Leg Deadlift - 15 reps12-WEEK FIT BODY BIKINI PROGRAMPHASE 210SUPERSET 4Goblet Squats, heels elevated - 10 repsSingle Leg Deadlift - 12 reps each legWEIGHTED HIP THRUSTS* - 8 reps*Not part of a superset. Do straight sets where you do aset and then rest for 60 seconds before doing your nextset.Jump Rope - 75 hopsDumbbell Swings - 15 repsCIRCUIT 2Alt Front Raises/Lateral Raises - 10 reps eachFront Raise Pull Backs - 10 repsStability Ball Crunches - 15 repsJump Rope - 75 hopsPlank Surrenders - 12 reps each sideCIRCUIT 3Thrusters - 10 repsUpright Row - 12 repsButterfly Crunches - 15 repsJump Rope - 75 hopsBurpees - 10 repsCIRCUIT 4*Lateral Raises - 15 repsDiagonal Raises - 15 repsJump Rope - 75 hops*3 rounds no restMETCON (Metabolic Conditioning):Shoulder/Ab Circuits:For each set of exercises, do the first exercise for60 seconds and the second exercise for 60 seconds.Rest for 30 seconds. Then do the first exercise for 50seconds and the second exercise for 50 seconds. Restfor 30 seconds. Then do each exercise for 40 seconds,30 seconds, and then finally 20 seconds, resting for 30seconds between rounds. When you have finished withthe first set of exercises, do the same thing with thesecond and third sets.CIRCUIT 1Seated Overhead Press - 12 repsBent Over Rear Delt Pull - 15 repsBicycle Crunches - 25 reps#1Man Makers2 Side Step Plyos, each side/1 Pop Squat onto StepPerform 3 sets of each circuit completing the reps listed.Rest as little as possible between exercises. Rest for 6090 seconds between each round of the circuit.
#2Box Jumps5 Full Mt Climbers, each leg/1 Push-Up#3Skaters w/ Single Arm PressHalf BurpeesBack/Biceps/AbsPerform 3 sets of each superset completing the repslisted. Rest as little as possible between exercises.Rest for 60-90 seconds between each round of thesupersets.SUPERSET 1Single Arm Dumbbell Row - 10 repsIncline Curls w/ Rotation - 10 repsCIRCUIT 2*Reverse Lunges, off step, go low - 10 reps each sideCrossover Step-Ups - 10 reps each sideJumping Lunges - 10 reps each leg*Do exercise 1 and 2 on right leg only, exercise 1 and 2 onleft leg, exercise 3CIRCUIT 3*Banded Donkey Kicks - 15 repsCurtsy Lunges** - 15 repsBanded Bridges- 15 reps*Do exercise 1 and 2 on right leg only, Exercise 1 and 2on left leg, exercise 3**Can keep band on for lunges if you’d likeShoulder/Chest/Triceps/AbsSUPERSET 3Dumbbell Pullover - 15 repsStability Ball Tap Offs - 15 reps each sideSUPERSET 1Tilted Overhead Press - 15 repsTricep Push-Ups - 10 repsSUPERSET 4Lat Pull Down w/ Band - 10 repsStability Ball Pass Crunch - 10 repsSUPERSET 2Incline Lateral Raises, on Stability Ball - 12 reps each armSingle Arm Skull Crushers - 12 repsSUPERSET 5Twisting Dumbbell Rows - 12 repsSide Plank Crunch - 10 reps each sideSUPERSET 3Underhand Front Raises - 10 repsTwisting Flies - 15 repsGlute CircuitsSUPERSET 4Single Arm Reverse Flies - 12 repsDumbbell Pass Around Crunch - 10 reps each sidePerform 3 sets of each circuit completing the reps listed.Rest as little as possible between exercises. Rest for 6090 seconds between each round of the circuit.CIRCUIT 1Weighted Hip Thrusts - 20 repsReverse Squats - 15 repsBox Jumps - 10 repsSUPERSET 5Push-Ups, one hand elevated - 5 reps each armFull Crunches - 12 reps12-WEEK FIT BODY BIKINI PROGRAMPerform 3 sets of each superset completing the repslisted. Rest as little as possible between exercises.Rest for 60-90 seconds between each round of thesupersets.11SUPERSET 2Dumbbell Row, underhand - 15 repsPreacher Curls - 12 repsPHASE 2
NUTRITIONPLAN #1Shopping ListNOTE: This is what you’ll need at the store to prepare for this meal plan.Keep in mind you may already have many of these items and you may haveleftovers after one day on this plan. Make sure you check your fridge andcupboards before you shop! Also, what you need to buy will depend on ifyou’re making the recipe or using the meal plan chart/sub list, so plan accordingly!PRODUCERed PotatoesCornDAIRYEgg WhitesCheddar CheeseUnsweetened Almond MilkPlain Fat-Free Greek YogurtLow-Fat Cottage Cheese12-WEEK FIT BODY BIKINI PROGRAMPHASE 212PROTEINChicken SausageChicken BreastOTHEROatbranFavorite CerealOatsBlack BeansBrown RicePretzelsPeanut ButterSalsaBAKINGXanthan GumWhite Chocolate Sugar-Free Pudding PowderChili PowderSalt/PepperAlmondsDried CranberriesWhole Wheat FlourFlourSteviaBaking PowderPumpkin Pie SpiceCinnamonBaking SodaPumpkinBaking SteviaVanilla
Meal Prep GuideThis is your complete how-to guide to meal prep for the Phase 2, Plan 1 meal plan! This is assuming you will beeating this plan for the entire week and only prepping for 1 person. It also assumes you’ll be using the recipes. If youchoose to use the basic foods from the chart adjust your meal prep accordingly. Also, if you’re prepping for yourfamily adjust the prep accordingly. The meal prep will take place on Sunday assuming you’ll be following the plan andstarting on Monday. Feel free to make any scheduling adjustments you need to!SUNDAYStep 1: Slice enough chicken sausages, potatoes, and veggies to last for 4 days for your meal 3. Roast them accordingto the recipe directions.Step 2: Assemble enough cereal snack mix for your meal 2 for the entire week and portion into baggies.Step 3: Portion chicken sausage, potatoes, and veggies into containers for the next 4 days.Step 4: Make 1 batch of peanut butter pumpkin muffins.Step 5: While muffins are baking, prepare 1 recipe worth of your meal 5. Portion into containers for the next 4 days.When muffins are finished, put half of the batch in the freezer.Step 6: Prepare 4 servings of your cottage cheese ice cream for meal 6. Portion it out into equal servings and storein the freezer.THURSDAY Slice enough chicken sausage, potatoes, and veggies to last for the rest of the week for your meal 3. Roast themaccording to the recipe directions. Meanwhile make 4 servings of your cottage cheese ice cream for meal 6 to last you the rest of the week. When chicken sausage is finished, portion it into containers. Make one more batch of your dinner to last you for the rest of the week. Portion into containers.12-WEEK FIT BODY BIKINI PROGRAMMeals made fresh at the time of eating:Meal 113NIGHTLY Pull a muffin for meal 4 out of the freezer if needed. Portion and sweeten Greek yogurt for the rest of your meal4.PHASE 2
Plan 1, Under 135 lbsSUPPLEMENTSMEAL 1/PREWORKOUT1 scoop IdealLeanL-Carnitine AND 1serving Burner OR 1-2scoops IdealLean PreWorkoutDURINGWORKOUT1 scoop IdealLeanBCAAsMEAL 2/POSTWORKOUT1 serving IdealLeanKrill Oil AND 1 servingIdealLean MultiVitaminMEAL 31 serving IdealLeanBurner12-WEEK FIT BODY BIKINI PROGRAMPHASE 214MEAL 4BETWEENMEALS1 scoop IdealLeanBCAAsMEAL 51 serving IdealLeanKrill OilMEAL 61 serving IdealLeanNighttime ProbioticCARBSPROTEINFATRECIPE/IDEAMACROS30g oatbran/oats2/3 c eggwhites12g cheeseIdea: Cook oats/oatbran accordingto package directions. Sweetenas desired with any calorie-freesweetener. Scramble egg whitesand top with cheese.247 cals/7gfat/19gcarbs/26gprotein50g of yourfavorite cereal(200 cals)25g IdealLeanProtein1 c unsweetenedalmond milkCereal Snack Mix327 cals/6gfat/45gcarbs/25gproteinIdea: Slice your chicken sausages,potatoes and any free veggies andspread in a pan. Roast in a 400degree oven for about 20 minutesor until the veggies and potatoesturn as crispy as desired. You canmake multiple days of this at onceand portion out after cooking.248 cals/12gfat/22gcarbs/16gproteinPeanut Butter Pumpkin Muffins203 cals/2gfat/27gcarbs/20gproteinBlack Bean Chicken Skillet260 cals/9gfat/11gcarbs/31gproteinCottage Cheese Ice Cream185 cals/11gfat/8gcarbs/15gprotein100g red potatoesAND any freeveggies1 chickensausage (180cals)30g oats150g plainfat-free Greekyogurt30g black beansAND 30g corn85g chickenbreast115g lowfat cottagecheese24g cheddarcheese16g almondsTotal: 1470 cals/47g fat/132g carbs/133g protein
Recipes, Under 135 lbsCEREAL SNACK MIX30g your favorite cereal13g pretzels (50 cals)15g dried cranberries (50 cals)Combine all of the ingredients into a snack mix. Canportion out multiple days in advance. Have proteinpowder and milk on the sidePEANUT BUTTER PUMPKIN MUFFINS2 c whole wheat flour2 scoops IdealLean Protein (chocolate or vanilla or multipurpose)2 tsp. baking powder2 tsp. pumpkin pie spice1 1/2 tsp. cinnamon1/4 tsp. salt1 c canned pumpkin1/2 c applesauce1/2 c egg whites2/3 c baking stevia1/4 c peanut butter1/4 c unsweetened almond milk2 tsp. vanillaSprinkle seasonings on chicken. Cook chicken on skilletover medium heat until it is cooked through. Stir inbeans, corn and salsa. Cook until the bean mixture ishot. When serving your portion, weigh out 85g chickenand weigh out 90g of the bean/corn/salsa mixture (30gof each). Top with 24g cheddar cheese. Serve over freeveggies.COTTAGE CHEESE ICE CREAM230g cottage cheese5g white chocolate sugar-free pudding powder32g peanut butterSweetener to taste1/4 c almond milkIce - add enough so that it is a thick mixture1/4 tsp. xanthan gum (optional - adds thickness)12-WEEK FIT BODY BIKINI PROGRAMBlend all ingredients in blender. Pour into two separatebowls and freeze. Let thaw for 20 minutes or so beforeeating. Makes two servings. Have half the recipe for yourserving. (You can try making one serving at a time but it’seasier to blend when you make more than one serving ata time.)15Preheat oven to 350 degrees and thoroughly spray 12muffin tins. In a large bowl combine dry ingredients. In amedium bowl, combine all wet ingredients. Mix togethercontents of both bowls until well combined. Can alsoblend all ingredients in a large blender. Evenly distributeinto 12 muffin tins. Bake approx 16-18 minutes or untila toothpick inserted in center comes out clean. Have 1muffin with 150g plain fat-free Greek yogurt for yourmeal. Can sweeten yogurt and crumble muffin overyogurt if desired.BLACK BEAN CHICKEN SKILLET1 tsp. chili powder1/2 tsp. salt1/4 tsp. pepper4 chicken breasts1 can black beans1 can corn1/3 c. salsa24g cheddar cheesePHASE 2
Plan 1, 135-165 lbsSUPPLEMENTSMEAL 1/PREWORKOUT1 scoop IdealLeanL-Carnitine AND 1serving Burner OR 1-2scoops IdealLean PreWorkoutDURINGWORKOUT1 scoop IdealLeanBCAAsMEAL 2/POSTWORKOUT1 serving IdealLeanKrill Oil AND 1 servingIdealLean MultiVitaminMEAL 31 serving IdealLeanBurnerMEAL 41 scoop IdealLeanBCAAsMEAL 51 serving IdealLeanKrill OilMEAL 61 serving IdealLeanNighttime ProbioticPROTEINFATRECIPE/IDEAMACROS30g oatbran/oats2/3 c eggwhites12g cheeseIdea: Cook oats/oatbran accordingto package directions. Sweetenas desired with any calorie-freesweetener. Scramble egg whitesand top with cheese.247 cals/7gfat/19gcarbs/26gprotein50g of yourfavorite cereal(200 cals)30g IdealLeanProtein1 c unsweetenedalmond milkCereal Snack Mix343 cals/6gfat/45gcarbs/29gproteinIdea: Slice your chicken sausages,potatoes and any free veggies andspread in a pan. Roast in a 400degree oven for about 20 minutesor until the veggies and potatoesturn as crispy as desired. You canmake multiple days of this at onceand portion out after cooking.248 cals/12gfat/22gcarbs/16gproteinPeanut Butter Pumpkin Muffins232 cals/2gfat/29gcarbs/25gproteinBlack Bean Chicken Skillet327 cals/9gfat/25gcarbs/32gproteinCottage Cheese Ice Cream233 cals/16gfat/9gcarbs/17gprotein100g red potatoesAND any freeveggies1 chickensausage (180cals)30g oats200g plainfat-free Greekyogurt30g black beansAND 30g cornAND 60g brownrice85g chickenbreast24g cheddarcheese12-WEEK FIT BODY BIKINI PROGRAMPHASE 216BETWEENMEALSCARBS115g lowfat cottagecheese24g almondsTotal: 1630 cals/52g fat/149g carbs/145g protein
Recipes, 135-165 lbsCEREAL SNACK MIX30g your favorite cereal13g pretzels (50 cals)15g dried cranberries (50 cals)Combine all of the ingredients into a snack mix. Canportion out multiple days in advance. Have proteinpowder and milk on the side.PEANUT BUTTER PUMPKIN MUFFINS2 c whole wheat flour2 scoops IdealLean Protein (chocolate or vanilla or multipurpose)2 tsp. baking powder2 tsp. pumpkin pie spice1 1/2 tsp. cinnamon1/4 tsp. salt1 c canned pumpkin1/2 c applesauce1/2 c egg whites2/3 c baking stevia1/4 c peanut butter1/4 c unsweetened almond milk2 tsp. vanillaSprinkle seasonings on chicken. Cook chicken on skilletover medium heat until it is cooked through. Stir inbeans, corn and salsa. Cook until the bean mixture ishot. When serving your portion, weigh out 85g chickenand weigh out 90g of the bean/corn/salsa mixture (30gof each). Top with 24g cheddar cheese. Serve with 60gbrown rice and free veggies.COTTAGE CHEESE ICE CREAM230g cottage cheese5g white chocolate sugar-free pudding powder48g peanut butterSweetener to taste1/4 c almond milkIce - add enough so that it is a thick mixture1/4 tsp. xanthan gum (optional - adds thickness)12-WEEK FIT BODY BIKINI PROGRAMBlend all ingredients in blender. Pour into two separatebowls and freeze. Let thaw for 20 minutes or so beforeeating. Makes two servings. Have half the recipe for yourserving. (You can try making one serving at a time but it’seasier to blend when you make more than one serving ata time.)17Preheat oven to 350 degrees and thoroughly spray 12muffin tins. In a large bowl combine dry ingredients. In amedium bowl, combine all wet ingredients. Mix togethercontents of both bowls until well combined. Can alsoblend all ingredients in a large blender. Evenly distributeinto 12 muffin tins. Bake approx 16-18 minutes or untila toothpick inserted in center comes out clean. Have 1muffin with 200g plain fat-free Greek yogurt for yourmeal. Can sweeten yogurt and crumble muffin overyogurt if desired.BLACK BEAN CHICKEN SKILLET1 tsp. chili powder1/2 tsp. salt1/4 tsp. pepper4 chicken breasts1 can black beans1 can corn1/3 c salsa24g cheddar cheesePHASE 2
Plan 1, Over 165 lbsSUPPLEMENTSMEAL 1/PREWORKOUT1 scoop IdealLeanL-Carnitine AND 1serving Burner OR 1-2scoops IdealLean PreWorkoutDURINGWORKOUT1 scoop IdealLeanBCAAsMEAL 2/POSTWORKOUT1 serving IdealLeanKrill Oil AND 1 servingIdealLean MultiVitaminMEAL 31 serving IdealLeanBurnerMEAL 41 scoop IdealLeanBCAAsMEAL 51 serving IdealLeanKrill OilMEAL 61 serving IdealLeanNighttime ProbioticPROTEINFATRECIPE/IDEAMACROS40g oatbran/oats3/4 c eggwhites12g cheeseIdea: Cook oats/oatbran accordingto package directions. Sweetenas desired with any calorie-freesweetener. Scramble egg whitesand top with cheese.296 cals/8gfat/25gcarbs/29gprotein50g of yourfavorite cereal(200 cals)35g IdealLeanProtein1 c unsweetenedalmond milkCereal Snack Mix367 cals/6gfat/47gcarbs/33gproteinIdea: Slice your chicken sausages,potatoes and any free veggies andspread in a pan. Roast in a 400degree oven for about 20 minutesor until the veggies and potatoesturn as crispy as desired. You canmake multiple days of this at onceand portion out after cooking.281 cals/12gfat/30gcarbs/17gproteinPeanut Butter Pumpkin Muffins303 cals/8gfat/31gcarbs/28gproteinBlack Bean Chicken Skillet366 cals/9gfat/25gcarbs/40gproteinCottage Cheese Ice Cream233 cals/16gfat/9gcarbs/17gprotein150g red potatoesAND any freeveggies1 chickensausage (180cals)30g oats200g plainfat-free Greekyogurt12g almonds30g black beansAND 30g cornAND 60g brownrice115g chickenbreast24g cheddarcheese12-WEEK FIT BODY BIKINI PROGRAMPHASE 218BETWEENMEALSCARBS115g lowfat cot
If you prefer to follow the meal plans, then you will simply multiply all of the fats in the program x .9. For example, if a meal calls for 45g of avocado you'll multiply 45 x .9 40.5 which is 40g avocado. Do this for each fat item in the meal plan. No matter what phase you are entering, the first time
