Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes by Ian K. Smith

bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!
    • Choose one of the following beverages. Choose a different beverage from your choice in meal 2.

    One 12-ounce can of diet soda

    1 cup of lemonade (freshly squeezed preferred)

    Unlimited plain water (flat or fizzy)

    1 cup of flavored water

    1 cup of juice (not from concentrate)

    1 cup of unsweetened iced tea
    MEAL 4
    • Choose one item from Group A and one item from Group B

    Group A

    1 small bowl of pasta with marinara sauce ( no cream sauces)

    2 small-to-medium slices of pizza (triangular cut: 4 inches width across crust, 6 inches in length)

    1 cheeseburger or hamburger (3 ½ inches in diameter, ½-inch thick)

    1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

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

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

    5-ounce piece of fish (no frying)

    Group B

    French fries (about 12 skinny fries or 6 steak fries)

    1 serving of veggies

    Small green garden salad
    • Choose one of the following beverages:

    One 12-ounce can of diet soda

    1 cup of lemonade (freshly squeezed preferred)

    Unlimited plain water (flat or fizzy)

    1 cup of flavored water

    1 cup of juice (not from concentrate)

    1 cup of unsweetened iced tea
    SNACK 3
    • 100 calories or less
    EXERCISE
    • Amount of exercise today: Minimum 30 minutes. If you want to do more, all the better! Work as hard as you can!
    • Choose a combination of the items below to fulfill your exercise requirement:

    15 minutes jogging outside

    15 minutes walking/running on treadmill

    15 minutes on elliptical machine

    15 minutes on stationary or mobile bicycle

    15 minutes swimming laps

    15 minutes on stair climber

    225 jump rope revolutions

    20 minutes treadmill intervals

    15 minutes of Zumba

    15 minutes of spinning

    15 minutes of any other high-intensity cardio

    15 minutes of rowing machine
    SHRED WEEK 4, DAY 2
    MEAL 1
    • 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice of half a lemon directly into the water. If you like, add ½ teaspoon of sugar. Mix well and drink.
    • Choose one of the following. Your choice must not exceed 200 calories.

    1 milk shake (must be made with low-fat or skim milk)

    1 fruit smoothie

    1 protein shake

    1 veggie smoothie (You can use any veggies you want.)
    • 1 piece of fruit
    SNACK 1
    • 100 calories or less
    MEAL 2
    • Choose one of the following:

    3 servings of vegetables (Remember, a serving is about the size of the average person’s fist.)

    1 large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing)

    1 fruit smoothie (200 calories or less)

    1 protein shake (200 calories or less)
    • Choose one of the following beverages:

    One 12-ounce can of diet soda

    1 cup of lemonade (freshly squeezed preferred)

    Unlimited plain water (flat or fizzy)

    1 cup of flavored water

    1 cup of juice (not from concentrate)

    1 cup of unsweetened iced tea
    SNACK 2
    • 150 calories or less
    MEAL 3
    • Choose one of the following. Your choice should be different from your selection for meal 2.

    3 servings of vegetables (Remember, a serving is about the size of the average person’s fist.)

    1 large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing)

    1 fruit smoothie (200 calories or less)

    1 protein shake (200 calories or less)
    • Choose one of the following beverages. Your choice must be different from the beverage chosen for meal 2.

    One 12-ounce can of diet soda

    1 cup of lemonade (freshly squeezed preferred)

    Unlimited plain water (flat or fizzy)

    1 cup of flavored water

    1 cup of juice (not from concentrate)

    1 cup of unsweetened iced tea
    SNACK 3
    • 100