BONUS Smith the Summer Shred

7/31/2019 BONUS Smith the Summer Shred

1/31

1

Combat Core Bonus The Summer Shredder Jimmy Smith, CSCSCombat Core, Copyright 2007-2008. All Rights Reservedh t t p : / / w w w .Ji m m y S m i t h Tr a in i n g.co m /


2/31

2


The Sum m er Shr edder

Advanced Cu t t ing St r a teg ies fo r Phys ique Per fec t ion

By: Jimmy Smith, CSCS


3/31

3


So Mu ch Con fu s ion

This program couldnt have come out at a better time. While no one has

begun dieting yet, everyone is starting to think more and more about warm

weather. Where theres warm weather theres less clothing and less chance

to hide all that muscle you added during your previous bulk, which lasted

from September to March. It seems at the same time every year the

majority of the population gets fat loss crazy. Everyone wants to drop fat to

show off their mid-section, people want abs. Unfortunately this article

doesnt apply to those people. While the majority of people would be happy

with some abdominal definition, this program is written for the male at 10%

and the female at 12-15% who want to get even lower. The problem exists

that the large percentage of nutrition and weight loss articles and books out

there are written for the majority of the population. This isnt; this is the

article that will take you from looking lean to ripped, that will take your

glutes from looking Okay to sick.


4/31

4


Cov er in g Th e Bas ics

The Law of Thermodynamics states that energy in versus energy out dictates

our body composition. More or less, if we want to lose weight, we have to

make sure we take in fewer calories than we burn off. If we want to get

bigger, we need to have more calories in when compared to the energy that

we burn. This argument is flawed in so many ways, yet that is how people

looking to get super lean still view body fat reduction.

To put it bluntly, decreasing calories sucks. Okay, I know everyone knows

that; if it were easy, wed all be lean and there would be no failed diets. Why

are decreasing calories a no-win situation? When calories are restricted, our

bodies internal thermostat adjusts to the amount of carbohydrates and

protein that we ingested (1). By not giving our engine any fuel, less calories

and fewer fat are burned.

Think about the metabolic slowdown for a second, it actually makes a lot of

sense. Our body realizes a decrease in energy coming in and energy goingout. So now our body has to get more mileage out of our stored energy (fat)

and ensure that we can keep functioning normally (2,3,4). It is at this point

between functioning and not functioning that people begin to fail on their

diets and consume whatever foods they feel like eating. Recent research

has shown that lipoprotein lipase, a fat storing enzyme, increases greatly

when calories are restricted (5,6). While this is happening production of the

thyroid hormone (T3) rapidly decreases, which will maintain muscle mass,but also body fat (7,8,9,10,11,12).


5/31

5


The thyroid is the main regulator of overall metabolism. It sets our body

temperature rate and adjusts other metabolic processes such as protein

synthesis. The main culprit in failed weight loss is the metabolic slowdown

caused by a decrease in active thyroid hormone. Thyroid hormones adjust to

the level of muscle mass that the body possesses. When you lose muscle,

the thyroid gland secrets less, hence why doing increased amount of aerobic

activity isnt the smartest thing.

So while performing aerobic work to expend more calories seems natural, it

just contributes to the muscle mass lose due to caloric restriction. Muscle

loss resulting from restrictive dieting results from 20-40% of total weight

lost (13,14,15,16). If we want the best body around, we cant afford to lose

any muscle, it is the most metabolically challenging thing that we have.

When the dieter resumes normal eating, lipoprotein lipase activity remains

elevated while our metabolic rate stays depressed causing us to regain the

fat back and maybe even add more (17).

Eat ing Mor e To Lose Mor e

With the recent work of Dr. John Berardi, more attention has been paid to

the concept of eating more to lose more body fat. G-Flux, as Berardi calls it,

is a concept of increasing caloric intake to support high levels of activity.

This helps to support muscle mass, as well as enhance the quality of

workouts, since we are able to maintain a stable insulin base. As previously

discussed, restricting calories will slow down our metabolism, consumingmore calories will encourage our metabolic rate to operate quicker to use the

extra calories (18.19). In addition thyroid activity (20,21), thermogenesis


6/31

6


(22,23) and leptin (24) levels will each increase with overfeeding, which is

going to create an anabolic environment.

How can eating more benefit you and your attempts to become super lean?

Lets look at a simple progression. Energy comes into the body from what

we eat and leaves from what we do, okay that has been established. If we

have more calories coming in than we burn, our metabolism has to work

harder to use all of those calories, the more calories burned. The more

efficiently we train the more muscle tissue needs calories to rebuild. Muscle

requires more energy to burn and maintain and doesnt provide enough

energy when it breaks down.

My clients typically report uncontrolled hunger on my programs and that is

intentional. If I am trying to get them lean, I want them to eat. Some of

the fitness/figure competitors that I have worked with in the past go into

contests eating more. Madness right? If every other competitor is going

into the contest in a state of caloric restriction, how much muscle is he or

she building? Being anabolic means that you are building muscle AND losing

fat. I want my clients to go into contests growing. The more you eat the

more weight you gain right? Research has shown that a direct linear

relationship between eating more and weight gain simply doesnt exist

(25,26).


7/31

7


Crea t ing t he Anabo l i c Env i ron m ent

Insulin sensitivity and adding muscle mass while leaning out

are all extrem ely correlated. - Jimm y Smith

So weve talked about it before. We need to decrease calories to burn fat

and increase calories to stimulate new tissue. The problem is without a high

metabolism we cannot build muscle and lose fat at the same time.

Everything is different when we are attempting to maximize both lean

muscle and body fat reduction. Our main goal should be to control our

insulin, not eliminate insulin resistance, as most people have claimed. Every

time we eat we essentially give ourselves a shot of insulin, the degree of the

shot depends on what we eat. The majority of the U.S. population is insulin

resistant at the skeletal muscle level (keep in mind you can be insulin

resistant elsewhere as well), which attributes to numerous factors such as:

High trans/saturated fat diet Low fat diet Decreased essential fatty acid intake (fish oil) Increased carbohydrate diet Decreased intake of vegetables Increased stress Decreased sleep Increased sugar intake

Having a high degree of insulin sensitivity means that a minimal amount of

insulin will generate a large response; while being insulin resistant means

that more insulin is needed to have the same effects. The issue with insulin

is that it controls every other major hormone in our body. You can put it


8/31

8


anyway youd like, but when we have fast insulin fluctuations we raise our

cortisol, which in turn lowers are androgens (testosterone, DHEA and growth

hormone). Abdominal obesity is correlated with low growth hormone (27)

and we know that GH and insulin are antagonists (28). If you further look at

the hormonal downfall, well see that rapid changes in insulin levels not only

make us age faster, but also raise our cortisol even more. Well add more

body fat, which will increase the estrogen in both males and females as well.

The insulin Sites in Women and Men

Looking deeper into the difference between chunky/lean and super lean

individuals we also must mention cortisol. This highly catabolic hormone is

released in response to stress. When people decide to really get lean, they

perform high amounts of aerobic work, decrease calories rapidly and train

more. The effect on the body is increased stress production. Increased

stress combined with falling blood sugar levels causes the body to react to

what it deems as a dramatic event and release cortisol (29,30). Cortisol will

effect the T4-T3 conversion, as well as destroy muscle, promote insulin

resistance and suppress the immune system.


9/31

9


Ever have a diet fail because you got sick a week or two into it? That is likely

due to the suppressed immune system that is caused by the declining blood

sugar level and increased cortisol level. Now again look at what insulin

resistance and increased stress does to our androgens, it decreases them.

What was all the research around the supplement glutamine when it first

became popular? It was that glutamine helps immune system function. Now

I cant find any studies on my next statement so if you need a study to

validate everything then close your eyes, but I strongly believe that immune

system function highly effects the anabolic environment of the body.

Now imagine that we continually stay on a caloric restricted meal. Even if

we are eating multiple meals throughout the day, we not only have a

depressed thyroid, but also our growth hormone and testosterone output is

decreased as well. What do you think this does to the semi-successful

dieter? It throws them into the negative downfall even more. By periodically

shifting our eating habits to a higher energy intake we can change all of this

in a hurry. We have now shifted back into an anabolic environment. The

following table summarizes why it is important to eat more and have a

higher metabolism to build muscle and lose fat.


10/31

10


Calor ic Sur p lus Calor ic Rest r ic t ion

Calor ies High Low

Pro te in High High

Carbs High Low

Fat High Low

I n s u l i n High Low

Tota l Testos terone High Low

Free Testo s ter one High Low

Cor t iso l Low High

GH High Low

I GF-1 High Low

Thyro id High Low

Lept in High Low

Pro t e in Syn th esis High Low

Energy High Low

Body fa t High Low

Muscle Mass High Low

Resul t Anabolic Catabolic

W hat s t he Plan?

Having knowledge is one thing and putting knowledge to use to get results is

a completely separate action. Weve covered the hormonal aspects of dieting

and made it pretty clear why we need to ingest more food to lose fat andadd muscle. I know the question in your head is, How can I consistently eat

more and lose body fat? The answer is you cant, you are going to have a

caloric deficit at some point and you are going to have a caloric surplus as


11/31

11


well. This is going to be accomplished with a cycling approach that aims to

maximize the hormonal advantages of overeating and minimizes the damage

of undereating.

Cycling diets have become extremely popular in recent months and with

good reason. They are the closest things we are going to get to diet

perfection, we can eat some of the foods we love and we avoid all of

negative characteristics associated with dieting. This type of eating allows us

to use a mix of low carb and carb dominant days depending on what our

training looks like for that particular day.

It is important to note that not all workouts are followed with a protein-

carbohydrate meal. I understand the science and theory behind nutrient

timing, which states that at certain points during the day our body can

handle carbohydrates better than other times. Those good times being

when we first rise in the morning and immediately after and within 60

minutes post exercise. Our body is more insulin sensitive at those times

regardless of how we fare the rest of the day so we are primed for muscle

growth, since carbohydrate plus protein will create a better insulin response,

which at this time is a good thing, hence faster protein synthesis and

glucose restoration.

Hypertrophy and strength arent going to be affected when carbohydrate

intake is limited; it is affected when energy intake is too low. Theres a

difference there. Im not saying that a protein only post workout meal is

better or that a protein and carbohydrate meal isnt good. Im simply

stating that in a cycling approach we can have some days where we have a

carb less protein meal. Ive found this to be extremely effective with


12/31

12


individuals who are already relatively lean. I prefer to use a post workout

shake that contains the following:

20 to 40 grams of whey/casein protein 10 to 20 grams of glycine 5 to 10 grams of branch chained amino acids 5 grams of leucine

Is this out of fear of wrecking our fat loss efforts? Not at all - the majority of

our sessions arent glycogen-depleting workouts unless that is the point of

the session. Combine that with the fact that we are cycling our carbohydrate

approach so that well likely have enough glycogen to get us through a few

workouts without ingesting carbs period. Another issue that I have with

ingesting large amounts of carbs post workout is that not every workout can

be demanding enough to warrant consistent high, fast carb post workout

meals. If we could have these demanding workouts every session, wed

likely be causing more stress than our body can handle.

While the theory of nutrient timing is great, when we are attempting to get

leaner than we have been, we must do something different. We can fix our

insulin sensitivity, but still manage to have a high amount of insulin

secretion from the carbs we ingest. If we consume a moderate to large carb

meal post workout and find that we have a stable energy level, then we

have normal or low levels of insulin secretion from the carbs we have

consumed. However, if we get hungry quickly or crash, then we over

secrete insulin, which is going to cause our blood pressure to crash.

Remember we are trying to limit those peaks and valleys.


13/31

13


Now the nutrient timing approach can be very beneficial as well. If we are

performing body part splits, then we will ingest carbs post workout on the

days that we train the muscle we want to improve. If we are performing full

body workouts, then we will pick the workout in which we ingest the post

workout carbs. In any case, here is what the post workout meal will look

like.

20 to 30 grams of whey protein 60 to 90 grams of carbs 10 grams of glycine 5 to 10 grams of branched chain amino acids 5 grams of leucine

The An abo l i c Tr igger

Id like to spend a few moments discussing L-Leucine, which is the new it

supplement in recent times. L-leucine has been getting notice for being the

trigger for anti-catabolic, anabolic activity due to its ability to activate themTOR pathway, one of the bodies main protein synthesis activators. When

leucine content is low, the body is signaled to believe that there is not

enough protein available and the mTOR pathway becomes inactivate. With

leucine content high in the body however, the mTOR pathway is activated

thus increasing muscle protein synthesis. This will allow us to stay in a

constant state of growth as we diet.


14/31

14


Mak ing t he Fi re Bur n

A big component of this cycling approach is that our training must be

smarter and harder. Does it make sense to train as much when we are

consuming less and more? No it doesnt so we must train according to the

energy that we have coming in. On our low carb days we will focus on just

weight training, thats it, we train then go home. On our higher carb days,

were going to consume additional aerobic work following our training

session. Just as we cycle our nutrients, we also need to fluctuate our energy

expenditure. It makes little to no sense to consistently perform more and

more work, after all that is what the majority of people do to lose weight and

we can tell it really doesnt work. By performing more work as we ingest

more, we ensure that those extra nutrients will be shuttled to the muscle.

I want to briefly touch on supplementation for fat loss. It is my firm belief

that any supplement that helps us improve our insulin sensitivity will also

help us to grow. While I use a wide range of supplements and dosages, here

are some of the main ones.

Fish Oil - Without going into too much detail, omega-3 fish oils do

everything - get use to it and take them. While I have seen some people

recommend up to 20 grams and others recommend 3-5 grams, I have found

very good success with taking 9 grams per day. Be sure to check the label,

as each brand tends to dose their oil differently.

R-ALA - This has become a very controversial supplement and I am not

going to get into that here. What I will say is that there is still some very

good research on it and even if you do not believe that research, what we


15/31

15


cannot argue with is that dieting tends to cause our body to release more

toxins as we lose body fat. These toxins have a very high pro-inflammatory

response and R-ALA is very anti-inflammatory.

Sesam e Oi l - This has become extremely popular recently and with good

reason. Sesame Oil has been shown to increase fatty oxidation, as well as

decrease inflammation, which again is big during dieting.

Where do the cheat meals go? I have played with both a full day reefed and

3-4 individual cheat meals during the week. I find that the multiple cheat

meal option works better for two reasons. First, it is very hard to

psychologically recover from a full day of eating anything you want. I also

feel we will do more damage to our insulin sensitivity by not paying attention

to our diet for one day than we will if we have four cheat meals. Secondly,

by having a few cheat meals during the week, we are able to recover better,

since that cheat meal is centered on two good meals. The trick here is to

consistently follow your eating times. Dont eat a whole pizza then not eat

for 4 more hours.


16/31

16


N u t r i t i o n Te m p l at e

If you are confused by any of the information above, it is going to get very

clear. I want to make a quick note before I get into the template. This

template is for a full body-training schedule. If you should be performing a

body part split program, then make sure to not have your high carb days

back to back, space them out.

Sunday: Moderate carb diet with carbs being eliminated at 4 oclock

(cheat meal included).

Monday: Low-no carb diet

Tuesday: Low-no carb diet

Wednesday: Moderate carb diet

Thursday: Low carb diet

Friday: High carb diet (cheat meal included)

Saturday: Low carb in the morning, moderate carb from noon on

(cheat meal included)


17/31

17


W o r k o u t Tem p l at e

Sunday: No workout

Monday: Regular workout

Tuesday: Depletion workouts w/cardio

Wednesday: No workout

Thursday: Regular workout

Friday: Depletion workout w/cardio

Saturday: Regular workout

We are going to focus on two different types of training methods while we

are attempting to get lean while adding muscle. The first is termed aRegular Workout, which consists of both a neural and a mechanical

stimulus. We can definitely get stronger as we get leaner, but at the same

time we also need mechanical tension for muscle growth. Why do I combine

both low reps and high reps in a workout? The lower rep-high set work is

going to use very little glucose; the primary energy system is going to be

ATP and creatine phosphate. Since our energy stores arent going to deplete,

the majority of the rebuilding is going to be for new contractile proteins.

We will also be performing our regular workouts after our higher carb days

so that we can take advantage of glycogen super compensation, which will


18/31

18


increase strength through mechanical efforts. The higher rep work will place

both optimal growth stimulus and stress on the muscle, but will also serve to

deplete glycogen as well. So a Regular Workout would look like the

following:

Exer cise Set s Reps Tem po Rest

A1)

Dumbbell

Flat Chest

Press

6 3-5 401 0

A2)

Underhand

Dumbbell

Row

6 3-5 311 45 seconds

B1) Reverse

Lunges

3 8-10 reps 221 0

B2) Single

Leg Split

Squats

3 8-10 reps 221 30 seconds

Depletion workouts will set us up for glycogen super compensation which will

increase insulin sensitivity, glucose uptake and glycogen synthesis. Glycogen

depletion also increases fat utilization by the muscle and causes a high

increase in lactate, which will increase growth hormone secretion. The

problem with traditional pump training is that it is used with body part splits.

Glycogen super compensation is only going to occur in the muscles trained

so we must utilize full body workouts. Heres an example:


19/31

19


Exer cise Set s Reps Tem po Rest

A1) Bent

Knee Barbell

Deadlift

2 20 - 0

A2) Wide

Cable Row

2 20 221 0

A3) Incline

Neutral Grip

Dumbbell

Press

2 20 301 30 seconds

B1) Side

Lateral

Raises

2 20 301 0

B2)

Supinated

Pulldown

2 20 311 0

B3) Barbell

Back Squat

2 20 311 30 Second

Id like to touch briefly on cardio as well. While for the majority of the

population I am a fan of high intensity work, I do feel that slow steady state

work can be very beneficial for those who are trying to go from lean to super

lean. We cannot ignore the fat oxidation that occurs from lower intensity

work, as well as the effect of this type of work on stubborn body fat. In

addition on a diet like this it may be extremely hard to perform high

intensity aerobic work while also performing strength work.


20/31

20


The Fina l W or d

You have just been given all the tools to achieve the best body that you

have ever had. It is just a matter of putting the work in and following the

plan. If you do, I promise youll turn heads on the beach this summer.

Abou t The Au t ho r

Jimmy Smith, CSCS, is a physique coach in Stamford,CT. For more

information visit www.jimmysmithtraining.com for his FREE newsletter.
http://www.jimmysmithtraining.com/http://www.jimmysmithtraining.com/


21/31

21


References

1) Duchaine, D Bodyopuspp.146

2) Kmiec Z, et al. Thyroid Hormones Homeostasis in Rats Refed after

short-term and Prolonged Fasting J Endocrinol I nvest 1996; 19: 304.

3) Penicaud L, Le Magnen J. Recovery of Body Weight Following

Starvation or Food Restriction in Rats Neoruosci Biobehav Rev1980;

(Suppl)1:47S.

4)Elliot DL, et al. Sustained Depression of the Resting Metabolic Rateafter Massive Weight Loss. Am J Clin Nutr1989; 49-93.

5)Schwartz RS, Brunzell JD. Increase of Adipose Tissue LipoproteinLipase Activity with Weight Loss J Clin I nvest1981;67:1425

6)Kern PA, et al. The Effect of Weight Loss on the Activity andExpression of Adipose Tissue Lipoprotein Lipase in Very Obese

Humans. N Engl J Med1990;322:1053.

7)Chomard P, et al. Serum Concentrations of Total and free ThyroidHormones in Moderatly Obese Women during a Six-Week Slimming

Cure. Eur J Clin Nutr1988;42:2858)Robinson HM, Betton H, Jackson AA. Free and Total Triiodothyronine

and Thyroxine in Malnourished Jamaican Infants. The Effect of Diet on

Plasma Levels of Thyroid Hormones, Insulin and Glucose during

Recovery . Hum Nutr Clin Nutr1985;39:245

9)Visser TJ, et al. Serum Thyroid Hormone Concentrations duringProlonged Reduction of Dietary Intake. Metabolism1978:27:405

10)

Cavallo E, et al. Resting metabolic Rate, Body Composition andThyroid Hormones. Short Term Effects of Very Low Calorie Diet. Horm

Metab Res1990;22:632


22/31

22


11) Yang MU, van Itallie TB. Variability in Body Protein Loss duringProtracted, Severe Caloric Restriction: Role of Triiodothyronine and

other Possible Determinants. J Clin Nutr1984;40:611

12) Kaptein EM, et al. Relationship between the Changes in SerumThyroid Hormone Levels and Protein Status during Prolonged Protein

Supplemented Caloric Deprivation. Clin Endrocrinol(Oxf) 1985:22:1

13) Dengel DR, et al. Effects of Weight Loss by Diet Alone orCombined with Aerobic Exercise on Body Composition in Older Obese

Men. Metabolism1994; 43:867

14) Ballor DL, Poehlman ET. Exercise-Training Enhances Fat-FreeMass Preservation during Diet-Induced Weight Loss: A Meta-Analytical

Finding. Int J Obes Relat Metab Disord1994;18:35

15) Garrow JS, Summerbell CD. Meta-Analysis:Effect of Exercise,With or Without Dieting, on the Body Compositon of Overweight

Subjects. Eur J Clin Nutr1995;49:1

16) Kraemer WJ, et al. Influence of Exercise Training onPhysiological and Performance Changes with Weight Loss in Men. Med

Sci Sport s Exerc1999:31:1320

17) Penicaud L, Le Magnen J. Recovery of Body Weight FollowingStarvation or Food Restriction in Rats. Neurosci Biobehav Rev

1980;(Suppl)1:47S

18) Bandini LG, et al. Energy Expenditure during CarbohydrateOverfeeding in Obese and Nonobese Adolescents. Am J Physiol

1989;256:E357.

19) Curcio C, et al. Development of Compensatory Thermogenesis inReponse to Overfeeding in Hypothyroid Rats. Endocrinology

1999;140:3438


23/31

23


20) Welle S, et al. Decreased Free Fraction of Serum ThyroidHormones during Carbohydrate Overfeeding. Metabolism

1984;33:837.

21) Oppert JM, et al. Thyroid Hormones and Thyrotropin Variationsduring Long Term Overfeeding in Identical Twins. J Clin Endrocrinol

Metab1994;79547.

22) Almeida NG, Levitsky DA, Strupp B. Enhanced Thermogensisduring Recovery from Diet-Induced Weight Gain in the Rat. Am J

Physiol1996;271:R1380

23) Levine JA, Eberhardt NL, Jensen MD. Role of Nonexercise ActivityThermogenesis in Resistance to Fat Gain in Humans. Science

1999;283:212

24) Levine JA, Eberhardt NL, Jensen MD. Leptin Responses toOverfeeding: Relationships with Body Fat and Nonexercise Activity

Thermogenesis. J Clin Endocrinol Metab1999;84:2751.

25) Norgan NG, Durnin JV. The Effect of 6 weeks of overfeeding onthe Body Weight, Body Composition and Energy Metabolism of Young

Men. Am J Clin Nutr1980;33-978.

26) Webb P. Annis JF. Adaptation to Overeating in Lean andOverweight Men and Women. Hum Nutr Clin Nutr1983;37:117

27) Vahl N, et al. Abdominal Adiposity Rather than Age and SexPredicts Mass and Regularity of GH Secretion in Healthy Adults. Am J

Physiol1997;272:E1108

28) Campbell RM, Scanes CG, Inhibition of Growth Hormone-Stimulated Lipolysis by Somatostatin,Insulin and Insulin-Like Growth

Factor In Vitro. Proc Soc Exp Biol Med1988;189:362.

29) M, et al. Effects of Insulin-Induced Hypoglycemia andDexamathasone. Neuroendocinology1992;55:97


24/31

24


30) Lins PE, et al. The Role of Glucagon, Catecholamines and Cortisolin Counterregulation of Insulin-Induced Hypoglycemia in Hormal Men.

Acta Med Scand1986;220:39


25/31

25

Combat Core Bonus The Summer Shredder Jimmy Smith, CSCS

Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.JimmySmithTraining.com/

Jimmy Smiths Muscle Templates

www.ineedmuscle.com

12 00 Ca lor ie D ie t PlanMeal 1

6 egg whites1 whole egg1.cup steamed spinach/green beans

12 almonds

1 cup mixed berries25g p r o t e in , 25g ca r bohyd r a t es , 20g f a t

Meal 2

6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna

4 tsp peanut butter or 12 almonds1/2 cup steamed Broccoli or green beans or 5 oz steamed asparagus35g p r o t e in , 5g ca r bohyd r a t es , 5g f a t

Meal 3

3 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna) cup steamed Broccoli or green beans or 4 oz steamed asparagus

4 tsp peanut butter or 12 almonds21g p r o t e in , 5g ca r bohyd r a t es , 10g f a t

Meal 4

3 oz grilled chicken breast or halibut/tilapia o r Sirloin fillet o r Tuna (albacore

packed/canned in water) cup steamed Broccoli or green beans or 4 oz steamed asparagus

4 tsp peanut butter or 12 almonds or 2 oz avocado21g p r o t e in , 5g ca r bohyd r a t es , 10g f a t

Meal 5

3 oz g r i l l ed chicken breast o r halibut/tilapia or Sirloin fillet o r Tuna (albacore

packed/canned in water)

3 fish oil capsules cup steamed Broccoli or green beans or 4 oz steamed asparagus21g p r o t e in , 5g ca r bohyd r a t es , 5g f a t

Meal 6


packed/canned in water) cup steamed Broccoli or green beans or 4 oz steamed asparagus

3 fish oil capsules21g p r o t e in , 5g ca r bohyd r a t es , 5g f a t

P r o t e in 15 1g = 604 Ca lo r i es, Ca r bohyd r a t es

50g = 200 Calo r i es , Fa t 4 5g = 405 Calo r i es

Tota l Ca lo r ies 1 209 Ca lo r ies


26/31

26




6 egg whites

2 whole eggs

1 cup mixed berries

6 almonds35g p r o t e in , 25g ca r bohyd r a t es , 10g f a t

Meal 2



4 tsp peanut butter or 12 almonds or 2 oz avocado1 cup steamed Broccoli or green beans or 8 oz steamed asparagus beans35g p r o t e in , 10g ca r bohyd r a t es , 10g f a t

Meal 3

5 oz grilled chicken breast or halibut/tilapia o r Sirloin fillet o r Tuna (albacorepacked/canned in water)

1 cup steamed Broccoli or green beans or 8 oz steamed asparagus3 Fish Oil capsules

35g p r o t e in , 10g ca r bohyd r a t es , 10g f a t

Meal 4



1 cup steamed Broccoli or green beans or 8 oz steamed asparagus4 tsp peanut butter or 12 almonds or 2 oz avocado


Meal 5


12 almonds

cup steamed Broccoli or green beans or 4 oz steamed asparagus

35g p r o t e in , 5g ca r bohyd r a t es , 10g f a tMeal 6


cup steamed Broccoli or green beans or 4 oz steamed asparagus





27/31

27




6 egg whites

1 whole egg

2 oz grilled chicken breast

1 cup green veggies4 fish oil capsules1 cup blueberries in fat free vanilla yogurt


Meal 2

6 oz g r i l l ed Sirloin fillet o r Tuna2 tbsp peanut butter o r 18 almonds

1 cup green beans42g p r o t e in , 10g ca r bohyd r a t es , 15g f a t

Meal 3


packed/canned in water)1 cup green beans

2 tbsp peanut butter o r 18 almonds42g p r o t e in , 10g ca r bohyd r a t es , 15g f a t

Meal 4


packed/canned in water)1 cup asparagus


Meal 5



12 almonds

1 cup mixed berries1 cup steamed Broccoli or green beans or 8 oz steamed asparagus42g p r o t e in , 25g ca r bohyd r a t es , 10g f a t

Meal 6

5 oz grilled Sirloin filletpacked/canned in water)

cup steamed Broccoli or green beans or 4oz asparagus

1 oz avocado35g p r o t e in , 5g ca r bohyd r a t es , 5g f a t





28/31

28




6 egg whites

1 whole egg

2 oz grilled chicken

1 cup green beans4 tsp peanut butter42g p r o t e in , 25g ca r bohyd r a t es , 15g f a t

Meal 2

6 oz g r i l l ed chicken breast

packed/canned in water)2 tbsp peanut butter

1 cup green beans42g p r o t e in , 10g ca r bohyd r a t es , 15g f a t

Meal 3

6 oz grilled halibut/tilapia

1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus3 fish oil capsules


Meal 4



1 cup steamed Broccoli or green beans or 8 oz steamed asparagus2 tbsp peanut butter or 18 almonds

42g protein, 10g carbohydrates, 15g fat

Meal 5

6 oz g r i l l ed chicken breast o r halibut/tilapia or Sirloin fillet o r Tuna (albacorepacked/canned in water)

18 almonds

1 cup steamed Broccoli or green beans or 8 oz steamed asparagus



1 cup steamed Broccoli or green beans or 8 oz steamed asparagus3 oz avocado or 18 almonds


Meal 7

5 oz grilled chicken breastpacked/canned in water)

cup steamed Broccoli



100g = 400 Ca lo r i es, Fa t 100 g = 900 Ca lo r i es



29/31

29




6 egg whites

1 whole egg

2 oz grilled chicken

1.cup green beans42g p r o t e in , 25g ca r bohyd r a t es , 20g f a t

Meal 2

6 oz g r i l l ed halibut/tilapia o r Sirloin fillet

24 almonds

16 oz steamed asparagus42g p r o t e in , 20g ca r bohyd r a t es , 20g f a t

Meal 3

6 oz halibut/tilapia o r Sirloin fillet or Tuna (albacore

packed/canned in water)1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus

4 oz avocado or 24 almonds42g p r o t e in , 15g ca r bohyd r a t es , 20g f a t

Meal 4


1 cup green beans

4 oz avocado or 24 almonds42g p r o t e in , 15g ca r bohyd r a t es , 20g f a t

Meal 5


3 fish oils capsules1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus42g p r o t e in , 15g ca r bohyd r a t es , 20g f a t

Meal 6


1 cup steamed Broccoli or green beans or 8 oz steamed asparagus3 fish oil capsules


Meal 7

7 oz grilled chicken breast1.5 cup green beans

3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds49g p r o t e in , 15g ca r bohyd r a t es , 15g f a t


130g = 520 Ca lo r i es, Fa t 130 g = 1170 Calo r i es



30/31


6 egg whites

2 whole eggs2 oz grilled chicken2-2/3 cup steamed spinach

2 tbsp peanut butter o r almond butter49g p r o t e in , 30g ca r bohyd r a t es , 25g f a t

Meal 2

7 oz g r i l l ed chicken breast o r halibut/tilapia

2 cup steamed Broccoli4 tbsp peanut butter49g p r o t e in , 20g ca r bohyd r a t es , 25g f a t

Meal 3

8 oz g r i l l ed halibut/tilapia o r Sirloin fillet2 cup steamed Broccoli or green beans or 16 oz steamed asparagus


Meal 4

7 oz g r i l l ed chicken breast o r halibut/tilapia or Sirloin fillet1 cup g r een beans

40 almonds


Meal 5



1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus4 fish oil capsules


7 oz grilled halibut/tilapia o r Sirloin fillet12 oz steamed asparagus

2 oz avocado + 12 almonds or 4 oz avocado or 24 almonds49g p r o t e in , 15g ca r bohyd r a t es , 20g f a t

Meal 7

7 oz grilled chicken breast or halibut/tilapia1.5 cup green beans

24 almonds



150g = 600 Ca lo r i es, Fa t 160 g = 1440 Calo r i esTota l Ca lo r ies 3 444 Ca lo r ies

30




31/31

31


5 egg whites

3 whole eggs

2 cups steamed spinach2 tbsp peanut butter o r 18 almonds o r 3 oz avocado


Meal 2

7 oz g r i l l ed chicken breast o r halibut/tilapia

2 cup steamed Broccoli

4 tbsp peanut butter49g p r o t e in , 20g ca r bohyd r a t es , 25g f a t

Meal 3

7 oz grilled chicken breast or Sirloin fillet

2 cup steamed Broccoli24 almonds49g p r o t e in , 20g ca r bohyd r a t es , 25g f a t

Meal 4

6 oz g r i l l ed chicken breast o r halibut/tilapia o

2 cup green beans

24 almonds42g p r o t e in , 20g ca r bohyd r a t es , 25g f a t

Meal 5


2 cup steamed Broccoli4 tbsp peanut butter49g p r o t e in , 35g ca r bohyd r a t es , 25g f a t

Meal 6


2 cup green beans4 fish oil capsules49g p r o t e in , 20g ca r bohyd r a t es , 20g f a t

Meal 7

7 oz grilled alibut/tilapia or Sirloin fillet1.5 cup steamed Broccoli

4oz avocado49g p r o t e in , 15g ca r bohyd r a t es , 20g f a t

Meal 8

7 oz grilled chicken breast Tuna1.5 cup green beans

r 24 almonds49g p r o t e in , 15g ca r bohyd r a t es , 20g f a t


180g = 720 Ca lo r i es, Fa t 185 g = 1665 Calo r i es


Documents

BONUS Smith the Summer Shred