Transcription
12-WEEK FIT BODYBIKINI PROGRAM112-WEEK FIT BODY BIKINI PROGRAMPHASE 4WEEKS 10-12PHASE 4
12-WEEK FIT BODY BIKINI PROGRAMPHASE 42Legal 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 4
12-WEEK FIT BODY BIKINI PROGRAMPHASE 44
Phase 4 NutritionYou have two delicious meal plans to rotate throughfor this phase, or you are welcome to track your ownmacros. Based on your results from Phase 3 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 3 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.*Note on cardio manipulation: Any cardio youimplement during phase 4 will be in addition to thecardio you added during phases 2 & 3. So if you added 5minutes 4x/week going into both phase 2 and phase 3,and you’re adding 5 minutes 4x/week going into phase 4,your total additional cardio will be 15 minutes 4x/week.HOW TO MANIPULATE THESE MACROS:If you are tracking your own macros, you’ll simply adjustyour targets. For example, if your target was 53g of fat,you will multiply 53 x .9 47.7, which is 48g of fat.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.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.If you have not made any adjustments so far in theprogram you will do the “first manipulation”. If youmade adjustments going into Phase 2 OR Phase 3 thenyou will do the “second manipulation”. If you madeadjustments going into Phase 2 AND Phase 3, then youwill do the “third manipulation”.Here is an overview:FIRST MANIPULATIONMacros:If you gained more than 1-2 lbs - multiply fats x .8If 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 your weight within 1 lb, you will make amacro adjustment as discussed below and add 5 minutesof steady-state cardio 4x/week (can be post-HIIT, postlifting or as one 20-minute session at a separate time).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)PHASE 4Let’s look at your results from Phase 3. If you lost 1½ - 3 lbs, you will not make any macro changes and willnot add any steady-state cardio. You will continue withPhase 3 as written.12-WEEK FIT BODY BIKINI PROGRAMIf you maintained weight within plus or minus 1 lb multiply fats x .95TARGET 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 proIf you gained 1 ½ - 2 lbs or more, you will make a macroadjustment as discussed below and 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 lost 1 ½ -3 lbs or more - No additional cardio continue with only four 20-minute HIIT sessions.SECOND 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 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 sessions.THIRD 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 .9512-WEEK FIT BODY BIKINI PROGRAMPHASE 46If you lost 1 ½ -3lbs 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 sessions.Warm 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 is probably the most important aspect of lifting weights whenit comes to getting results! What it means is simple: make sure you’re always challenging yourself and working toincrease your weight when you feel ready. A good rule of thumb is that if you could have lifted that weight for 2-3more reps, increase your weight for the next set. In certain workouts you will decrease the number of reps in eachset. In that case you will increase your weights! It’s a no-brainer to keep you progressing.All different set and rep schemes have their place in a well-rounded workout program, and we will move through alittle bit of everything over these 12 weeks! We will also be utilizing supersets and circuits to keep you moving duringyour workouts! Rest periods should always be approximately 60 seconds. Make sure you time these and not take toolong between sets to keep your workouts efficient and effective!SUGGESTED SCHEDULEYou can set up your schedule however you’d like, but make sure you keep at least 48 hours off between ab workoutsand 72 hours off between the two leg workouts. Here is an example:Monday - Lower Body MetabolicTuesday - Heavy Shoulders/AbsWednesday - METCONThursday - Back/Arms/ChestFriday - GluteSaturday - Metabolic Shoulders/AbsSunday - OffYou can do your HIIT cardio any days of the week.Cardio PlanPHASE 4Depending on your results from Phase 3, you may be adding a little bit of steady-state cardio after your HIITsessions or as a separate cardio session.12-WEEK FIT BODY BIKINI PROGRAMPHASE 4 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.7HIIT 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, or rotatethrough the examples below. The only stipulations are that you must push yourself as hard as you possibly can for 60seconds to about 3 minutes. Each work interval should be followed by a 60-second rest. You may choose to use acardio machine and simply sprint/go as hard as you possibly can for 60 seconds followed by a 60-second rest, or youcan create circuit workouts like the ones below. If you do create circuits, each exercise should be very difficult and acardio based move. Do not work in lower intensity moves such as sit-ups, for example, like many “HIIT workouts” do.I want each move to be very difficult and high intensity.
GYM WORKOUTSMetabolic Lower BodyPerform 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 1Banded Leg Press or Hack Squat - 12 repsAbduction Machine, leaning forward - 15 repsSkaters - 10 reps each sideCIRCUIT 2Straight Leg Deadlifts, using shrug machine - 10 repsBanded Reverse Hypers on Bench - 15 repsJump Squat/Reverse Squat Combo - 10 reps eachCIRCUIT 3Seated Leg Curl, single leg - 8 repsGlute Push Down on Assisted Pull-Up Machine- 15 repsBanded Pop Squats* - 15 reps*Perform a pop squat but add a band above your knees ifyou can.CIRCUIT 4Cable Glute Kickback - 8 repsCable Glute Kickback, slightly abducted - 8 repsSquat with Single Leg Tap - 8 reps*Do all exercises on right leg and then all exercises onleft leg.12-WEEK FIT BODY BIKINI PROGRAMPHASE 48Heavy Shoulders/AbsPerform 3 sets of each superset completing the repslisted. Rest as little as possible between exercises. Restfor 60-90 seconds between each round of the superset.SUPERSET 1Lateral Raise Drop Sets: 10 reps, drop the weight and goto failurePlate Front Raises: 15 repsSUPERSET 2Arnold Press, alternating arms - 10 reps each armScissor Abs - 25 reps each legSUPERSET 3Front Raises, alternating arms - 10 reps each armPlank Twists - 20 reps each sideSUPERSET 4Cable Upright Row - 12 repsCable Reverse Fly, single arm - 12 reps each armSUPERSET 5Lateral Raises - 12 repsBus Drivers - 30 secondsMETCON (Metabolic Conditioning)In each 5-minute round you will do 30 seconds ofhigh-intensity work (hard) followed by 30 seconds oflow-intensity work or rest (easy). During your easyinterval, feel free to rest if needed. Each 5-minuteinterval will be set up as 30 seconds of “hard” followedby 30 seconds of “easy”, for four minutes, followed bya 1-minute rest. Change the exercises every 5-minuteinterval.3-5 min warm-up5 MINHard: BurpeesEasy: Butt Kicks (or rest)5 MINHard: Clean and PressEasy: Jumping Jacks5 MINHard: Pop Squats onto StepEasy: Step Ups5 MINHard: SkatersEasy: Walking Lunges5 MINHard: Jump RopeEasy: Reverse Lunges3-5 minute cool down
Back/Arms/ChestPerform 3 sets of each superset completing the repslisted. Rest as little as possible between exercises. Restfor 60-90 seconds between each round of the superset.SUPERSET 1Travelling Renegade Rows - 10 reps each sideSkull Crushers - 10 repsSUPERSET 2Inverted Row - 12 repsDumbbell Tricep Kickbacks - 15 repsSUPERSET 3Smith Machine Bent Over Rows - 10 repsSmith Machine Throws - 15 repsSUPERSET 4T- Push-Ups - 10 repsBarbell Bicep Curl, Triple combo (wide, normal, narrowgrips) - 18 reps (6 reps with each grip)SUPERSET 5Chest Flies - 12 repsIn-n-Out Curls - 10 reps each positionGlute CircuitsPerform 3 sets of each superset or circuit completingthe reps listed. Rest as little as possible betweenexercises. Rest for 60-90 seconds between each roundof the superset. After completing the first 2 supersets,move on to the longer circuit. Again, rest minimallybetween exercises and rest for 90 seconds after theentire circuit. Complete the circuit 3 times through.Perform 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 1Thrusters - 8-10 repsLateral Raises - 12 repsReverse Crunches - 15 repsBattle Ropes - 50 repsCIRCUIT 2Arnold Press - 10 repsLeaning Lateral Raises - 12 reps each armCrunch Hold Flutter Kick - 25 reps each legJump Rope -100 repsCIRCUIT 3Smith Machine Overhead Press - 10 repsSingle Arm Lateral Raises, alternating arms - 10 repseach armStability Ball Oblique Crunch - 10 each sideKettlebell Swing Burpees - 10 repsCIRCUIT 4Barbell Underhand Front Raise - 12 repsBent Over Reverse Flies - 12 repsSide Plank Hip Tap - 10 reps each side5 Mt Climbers, each leg/5 Shoulder Taps - 3 rounds12-WEEK FIT BODY BIKINI PROGRAMSUPERSET 2*Cable Glute Kickbacks - 15 repsCable Single Leg Deadlift - 12 reps*Do each exercise on your right leg and then eachexercise on your left leg to complete each set.Shoulder/Ab Circuits9SUPERSET 1Donkey Kicks on Smith Machine (or leg curl) - 12 repseach legBanded Sissy Squats - 20 repsCIRCUITJumping Lunges - 8 each sideWeighted Bridges* - 15 repsBanded Bridge Abductions - 25Bulgarian Split Squats**, low hold- 10Step Up to Reverse Lunge - 8 each legBanded Goblet Squat - 10 repsBanded Duck Walks - 15 forward each leg, 15 backwardeach leg*Can use a barbell, dumbbell, or plate.**Hold the bottom of each rep for 2 secondsPHASE 4
HOMEWORKOUTSEquipment needed: Booty bands, one long band (handles optional), step, dumbbells of varying weights, stability ball,jump ropeMetabolic Lower BodyPerform 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 1Banded Squat* - 12 repsBanded Fire Hydrants - 15 repsSkaters - 10 reps each side*Band goes above kneesCIRCUIT 2Straight Leg Deadlifts - 10 repsBanded Reverse Hypers on Stability Ball - 15 repsJump Squat/Reverse Squat Combo - 10 reps each12-WEEK FIT BODY BIKINI PROGRAMPHASE 410CIRCUIT 3Stability Ball Hamstring Curl, single leg - 8 repsStationary Lunges, push through heel - 15 repsBanded Pop Squats* - 15 reps*Place band above kneesCIRCUIT 4Banded Glute Kickback - 15 repsBanded Glute Kickback, slightly abducted - 15 repsSquat with Single Leg Curl/Tap - 8 reps*Do all exercises on right leg and then all exercises onleft leg.Heavy Shoulders/AbsPerform 3 sets of each superset completing the repslisted. Rest as little as possible between exercises. Restfor 60-90 seconds between each round of the superset.SUPERSET 1Lateral Raise Drop Sets: 10 reps, drop the weight and goto failureFront Raises: 15 repsSUPERSET 2Seated Arnold Press, alternating arms - 10 reps each armScissor Abs - 25 reps each legSUPERSET 3Alternating Front Raises - 10 reps each armPlank Twists - 20 reps each sideSUPERSET 4Upright Row - 12 repsBent Over Reverse Flyes - 12 reps each armSUPERSET 5Lateral Raises, thumbs up - 12 repsBus Drivers - 30 secondsMETCON (Metabolic Conditioning)In each 5-minute round you will do 30 seconds of highintensity work (hard) followed by 30 seconds of lowintensity work or rest (easy). During your easy interval,feel free to rest if needed. Each 5-minute interval will beset up as 30 seconds of “hard” followed by 30 secondsof “easy” for four minutes, followed by a 1-minute rest.Change the exercises every 5-minute interval.3-5 min warm-up5 MINHard: BurpeesEasy: Butt Kicks (or rest)5 MINHard: Clean and PressEasy: Jumping Jacks5 MINHard: Pop Squats onto StepEasy: Step Up on Step
5 MINHard: SkatersEasy: Walking Lunges5 MINHard: Jump RopeEasy: Reverse Lunges3-5 minute cool downBack/Arms/ChestPerform 3 sets of each superset completing the repslisted. Rest as little as possible between exercises. Restfor 60-90 seconds between each round of the superset.SUPERSET 1Travelling Renegade Rows - 10 reps each sideTricep Push-Ups - 10 repsSUPERSET 2Single Arm Dumbbell Row - 12 repsTricep Kickbacks - 15 repsSUPERSET 345 Degree Rows - 10 repsPlyo Push-Ups - 15 repsSUPERSET 4Walk Out Push-Ups - 10 repsBicep Curl, triple combo - 18 reps (6 reps each variation- wide curls, narrow curls, hammer curls)SUPERSET 5Chest Flies - 12 repsTwisting Curls - 10 reps each positionPerform 3 sets of each circuit, completing the repslisted. Rest as little as possible between exercises. Restfor 60-90 seconds between each round of the circuit.CIRCUIT 1Thrusters - 8-10 repsLateral Raises - 12 repsReverse Crunches - 15 repsPlank Shoulder Taps - 25 reps each armCIRCUIT 2Arnold Press - 10 repsLeaning Lateral Raises - 12 reps each armCrunch Hold Flutter Kick - 25 reps each legJump Rope -100 repsCIRCUIT 3Overhead Press - 10 repsLateral Raises, alternating arms - 10 reps each armStability Ball Oblique Crunch - 10 each sideDumbbell Swing Burpees - 10 repsCIRCUIT 4Underhand Front Raise - 12 repsBent Over Reverse Flies - 12 repsSide Plank Hip Tap - 10 reps each side5 Mt Climbers each leg/5 Shoulder Taps, each arm - 3roundsPHASE 4SUPERSET 1Banded Donkey Kicks - 12 reps each legBanded Squats - 20 repsShoulder/Ab Circuits12-WEEK FIT BODY BIKINI PROGRAMPerform 3 sets of each superset or circuit, completingthe reps listed. Rest as little as possible betweenexercises. Rest for 60-90 seconds between each roundof the superset. After completing the first two supersets,move on to the longer circuit. Again, rest minimallybetween exercises and rest for 90 seconds after theentire circuit. Complete the circuit 3 times through.CIRCUITJumping Lunges - 8 each sideWeighted Bridges - 15 repsBanded Bridge Abductions - 25Bulgarian Split Squats**, low hold- 10Step Up to Reverse Lunge - 8 each legBanded Squat* - 10 repsBanded Duck Walks - 15 forward each leg, 15 backwardeach leg*Place band above knees**Hold the bottom of each rep for 2 seconds11Glute CircuitsSUPERSET 2Banded Glute Kickbacks - 15 repsSingle Leg Deadlift - 12 reps*Do each exercise on your right leg and then eachexercise on your left leg to complete each set.
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 onif you’re making the recipe or using the meal plan chart/sub list, so ucchiniGreen BeansBAKINGSlivered AlmondsSteviaCocoaBaking PowderSugar-Free SyrupDAIRYEggsEgg WhitesCheddar CheeseLow-Fat Cheese WedgePlain Fat-Free Greek YogurtOTHERFrozen Hash Brown Potatoes (No Oils)Cream of Rice or WheatPowdered Peanut ButterBrown RicePeanut ButterJasmine Rice12-WEEK FIT BODY BIKINI PROGRAMPHASE 412PROTEIN99% Fat-Free Ground TurkeyChicken Breast
Meal Prep GuideThis is your complete how-to guide to meal prep for the Phase 4, 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: Start brown rice in your rice cooker for meal 3.Step 2: Brown 7 days worth of ground turkey for meal 3. Keep half in the freezer for later in the week.Step 3: Make 7 servings of waffles for meal 4. Keep each serving in a baggie in the freezer.Step 4: Grill or slow cook 7 days worth of your chicken for meal 5. Keep half in the freezer. You can cook it howeveryou’d like. Season with just salt and pepper so you can add seasoning when you prepare your meal.Step 5: Portion brown rice for your meal 3 and cook your jasmine rice for meal 5.Step 6: Slice 3-4 days worth of strawberries for meal 4 (if on your plan).WEDNESDAY Thaw the rest of your chicken and ground turkey. Slice 3-4 days worth of strawberries for meal 4 (if on your plan).NIGHTLY Pull your waffle out of the freezer for the next day. Assemble your meal 3. Sauté your meal 5 fresh at the time of eating.1312-WEEK FIT BODY BIKINI PROGRAMMeals made fresh at the time of eating:Meal 1Meal 2Meal 6PHASE 4
Plan 1, Under 135 lbsSUPPLEMENTSCARBSPROTEINFATRECIPE/IDEAMACROSMEAL 1/PREWORKOUT1 scoop IdealLeanL-Carnitine AND 1serving Burner OR 1-2scoops IdealLean PreWorkout150g frozen hashbrown potatoes(no oils added)1 whole eggAND 1/4 cegg whites12g cheddarcheeseIdea: Make an egg scramble byscrambling eggs and potatoestogether and topping with cheese.270 cals/9gfat/25gcarbs/19gproteinDURINGWORKOUT1 scoop IdealLeanBCAAs20g IdealLeanProteinIdea: Make cream of rice accordingto package directions. Stir in steviaand powdered peanut butter.Meanwhile make a mug cake withthe protein powder by adding alittle cocoa, stevia, 1/4 tsp. bakingpowder and about 1-2 tbsp. water.Add water a little bit at a time untilit’s the consistency of browniebatter. Cook in the microwave for20-30 seconds on 50% power.You want the mug cake a littleundercooked. Dump the mug cakeover your cream of rice and enjoy!283 cals/2gfat/39gcarbs/24gprotein120g brown rice75g 99% fatfree groundturkeyIdea: Stir rice and zucchini noodlestogether in a bowl. Chop thecheese wedge (35 cals) into piecesover the rice and heat through. Stirso that the melted cheese turnsinto a “sauce”. Top with groundturkey seasoned however you like!260 cals/3gfat/29gcarbs/25gprotein40g banana33g IdealLeanProtein12g peanut butterProtein Pancakes240 cals/6gfat/16gcarbs/29gprotein70g chickenbreast16g sliveredalmondsIdea: Sauté frozen green beans,rice and slivered almonds withIdealLean Jamaican Seasoning.Add cooked chicken and continuesautéing until cooked through andtoasted.250 cals/9gfat/17gcarbs/22gprotein1/2 c eggwhites20g peanutbutterIdea: Scramble egg whites. Top withpeanut butter and sugar-free syrup.It’s good. Just try it. ;-)192 cals/10gfat/4gcarbs/18gproteinMEAL 2/POSTWORKOUTMEAL 31 serving IdealLeanKrill Oil AND 1 servingIdealLean MultiVitamin1 serving IdealLeanBurner12-WEEK FIT BODY BIKINI PROGRAMPHASE 414MEAL 4BETWEENMEALS40g cream ofrice/wheat AND12g powderedpeanut butter1 low-fat cheesewedge1 scoop IdealLeanBCAAsMEAL 51 serving IdealLeanKrill OilMEAL 61 serving IdealLeanNighttime Probiotic50g jasmine riceTotal: 1495 cals/39g fat/130g carbs/137g protein
Recipes, Under 135 lbsPROTEIN PANCAKES25g IdealLean Protein25g plain fat-free Greek yogurt40g banana2 tbsp. egg whites1/4 tsp. baking powderDash saltStevia, optionalBlend all ingredients in the blender. Cook pancakes as desired. Top with 12gpeanut butter and zero-calorie syrup (syrup is optional).1512-WEEK FIT BODY BIKINI PROGRAMPHASE 4
Plan 1, 135-165 lbsSUPPLEMENTSCARBSPROTEINFATRECIPE/IDEAMACROSMEAL 1/PREWORKOUT1 scoop IdealLeanL-Carnitine AND 1serving Burner OR 1-2scoops IdealLean PreWorkout150g frozen hashbrown potatoes(no oils added)1 whole eggAND 1/4 cegg whites12g cheddarcheeseIdea: Make an egg scramble byscrambling eggs and potatoestogether and topping with cheese.270 cals/9gfat/25gcarbs/19gproteinDURINGWORKOUT1 scoop IdealLeanBCAAs28g IdealLeanProteinIdea: Make cream of rice accordingto package directions. Stir in steviaand powdered peanut butter.Meanwhile make a mug cake withthe protein powder by adding alittle cocoa, stevia, 1/4 tsp. bakingpowder and about 1-2 tbsp. water.Add water a little bit at a time untilit’s the consistency of browniebatter. Cook in the microwave for20-30 seconds on 50% power.You want the mug cake a littleundercooked. Dump the mug cakeover your cream of rice and enjoy!303 cals/2gfat/40gcarbs/28gprotein120g brown rice75g 99% fatfree groundturkeyIdea: Stir rice and zucchini noodlestogether in a bowl. Chop thecheese wedge (35 cals) into piecesover the rice and heat through. Stirso that the melted cheese turnsinto a “sauce”. Top with groundturkey and avocado seasonedhowever you like!310 cals/8gfat/32gcarbs/26gprotein40g banana AND150g strawberries33g IdealLeanProtein16g peanut butterProtein Pancakes305 cals/8gfat/28gcarbs/31gprotein85g chickenbreast16g sliveredalmondsIdea: Sauté frozen green beans,rice and slivered almonds withIdealLean Jamaican Seasoning.Add cooked chicken and continuesautéing until cooked through andtoasted.269 cals/9gfat/17gcarbs/26gprotein3/4 c eggwhites20g peanutbutterIdea: Scramble egg whites. Top withpeanut butter and sugar-free syrup.It’s good. Just try it. ;-)225 cals/10gfat/4gcarbs/25gproteinMEAL 2/POSTWORKOUTMEAL 31 serving IdealLeanKrill Oil AND 1 servingIdealLean MultiVitamin1 serving IdealLeanBurner12-WEEK FIT BODY BIKINI PROGRAMPHASE 416MEAL 4BETWEENMEALS40g cream ofrice/wheat AND12g powderedpeanut butter1 low-fat cheesewedge AND 30gavocado1 scoop IdealLeanBCAAsMEAL 51 serving IdealLeanKrill OilMEAL 61 serving IdealLeanNighttime Probiotic50g jasmine riceTotal: 1687 cals/46g fat/147g carbs/155g protein
Recipes, 135-165 lbsPROTEIN PANCAKES25g IdealLean Protein25g plain fat-free Greek yogurt40g banana2 tbsp. egg whites1/4 tsp. baking powderDash saltStevia, optionalBlend all ingredients in the blender. Cook pancakes as desired. Top with 16gpeanut butter, 150g strawberries and zero-calorie syrup (syrup is optional).1712-WEEK FIT BODY BIKINI PROGRAMPHASE 4
Plan 1, Over 165 lbsSUPPLEMENTSCARBSPROTEINFATRECIPE/IDEAMACROSMEAL 1/PREWORKOUT1 scoop IdealLeanL-Carnitine AND 1serving Burner OR 1-2scoops IdealLean PreWorkout200g frozen hashbrown potatoes(no oils added)1 whole eggAND 1/4 cegg whites12g cheddarcheeseIdea: Make an egg scramble byscrambling eggs and potatoestogether and topping with cheese.317 cals/9gfat/36gcarbs/20gproteinDURINGWORKOUT1 scoop IdealLeanBCAAs28g IdealLeanProteinIdea: Make cream of rice accordingto package directions. Stir in steviaand powdered peanut butter.Meanwhile make a mug cake withthe protein powder by adding alittle cocoa, stevia, 1/4 tsp. bakingpowder and about 1-2 tbsp. water.Add water a little bit at a time untilit’s the consistency of browniebatter. Cook in the microwave for20-30 seconds on 50% power.You want the mug cake a littleundercooked. Dump the mug cakeover your cream of rice and enjoy!330 cals/2gfat/42gcarbs/31gprotein120g brown rice90g 99% fatfree groundturkey1 low-fat cheesewedge AND 45gavocadoIdea: Stir rice and zucchini noodlestogether in a bowl. Chop thecheese wedge (35 cals) into piecesover the rice and heat through. Stirso that the melted cheese turnsinto a “sauce”. Top with groundturkey and avocado seasonedhowever you like!308 cals/11gfat/33gcarbs/32gprotein40g banana AND150g strawberries33g IdealLeanProtein20g peanutbutterProtein Pancakes354 cals/10gfat/29gcarbs/30gprotein85g chickenbreast16g sliveredalmondsIdea: Sauté frozen green beans,rice and slivered almonds withIdealLean Jamaican Seasoning.Add cooked chicken and continuesautéing until cooked through andtoasted.269 cals/9gfat/17gcarbs/26gprotein3/4 c eggwhites24g peanutbutterIdea: Scramble egg whites. Top withpeanut butter and sugar free syrup.It’s good. Just try it. ;-)250 cals/12gfat/5gcarbs/26gproteinMEAL 2/POSTWORKOUTMEAL 31 serving IdealLeanKrill Oil AND 1 servingIdealLean MultiVitamin1 serving IdealLeanBurner12-WEEK FIT BODY BIKINI PROGRAMPHASE 418MEAL 4BETWEENMEALS40g cream ofrice/wheat AND18g powderedpeanut butter1 scoop IdealLeanBCAAsMEAL 51 serving IdealLeanKrill OilMEAL 61 serving IdealLeanNighttime Probiotic50g jasmine riceTotal: 1828 cals/53g fat/162g carbs/165g protein
Recipes, Over 1
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
