Friday, October 14, 2011

K-I-S-S DIET (12 Week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6:00  Pre-Train

*1 scoop
P. Shake [H2O]

6:00  Pre-Train

*1 scoop
P. Shake [H2O]

6:00  Pre-Train

*1 scoop
P. Shake [H2O]


6:00  Pre-Train

*1 scoop
P. Shake [H2O]

6:00  Pre-Train

*1 scoop
P. Shake [H2O]

7:00  Meal 1

*1 scoop
P. Shake
[H2O]

7:00 Meal 1

*1 scoop
P. Shake
 [H2O]
7:00  Post-Train

*4 Whole Eggs



7:00  Post-Train

*4 Whole Eggs



7:00  Post-Train

*4 Whole Eggs

7:00  Post-Train

*4 Whole Eggs

7:00  Post-Train

*4 Whole Eggs


9:30  Pre-Train

*4 oz. Steak
 * 2 Whole Eggs
*1 c. Romaine Lettuce
* ½ c. “Greens”

10:00  Meal 2

Cheat Day!!
-Remember Protein/Carb

9:00  Meal 3

*1/2  c. Black Beans
* 1 c. Romaine Lettuce
* Broccoli
*4 Fish Oil Pills
9:00  Meal 3

*1/2  c. Black Beans
* 1 c. Romaine Lettuce
* Broccoli
*4 Fish Oil Pills
9:00  Meal 3

*1/2  c. Black Beans
½ c. Brown Rice
*4 Fish Oil Pills
9:00  Meal 3

*1/2  c. Black Beans
½ c. Brown Rice
*4 Fish Oil Pills
9:00  Meal 3

*1/2  c. Black Beans
½ c. Brown Rice
*4 Fish Oil Pills
1:00  Meal 3

*2 scoop
P. Shake
*15 almonds/ 1 Tbsp. “Adams” Peanut Butter
1:00  Meal 3

Cheat
Day!!

12:00  Meal 4

*5 oz. Chicken
*1/2 c. Broccoli
*1/2 c. string beans (fresh)
12:30  Meal 4

*6 oz. Steak
 * 1 c. Romaine Lettuce
* ½ c. “Greens”

12:30 Meal 4

*5 oz. Chicken
*1/2 c. Broccoli
*1/2 c. string beans (fresh)
* 1 Tbsp. “Adams” Peanut Butter

11:30 Meal 4

*5 oz. Chicken
*1/2 c. Broccoli
*1/2 c. string beans (fresh)
12:30 Meal 4

*5 oz. Chicken
*1/2 c. Broccoli
*1/2 c. string beans (fresh)
3:30 Meal 4

*5 oz. Chicken
*1/2 c. Broccoli
*1/2 c. string beans (fresh)
* 1 Tbsp. “Adams”
4:00  Meal 4

Choice of Foods!!

3:30  Meal 5

*2 scoop
P. Shake
*15 almonds/ 1 Tbsp. “Adams” Peanut Butter
4:00  Meal 5

*5 oz. Chicken
*1/2 c. Broccoli
*1/2 c. string beans (fresh)
* 1 Tbsp. “Adams” Peanut Butter
4:30  Meal 5

*6 oz. Steak
 * 1 c. Romaine Lettuce
* ½ c. “Greens”

2:15  Meal 5

*6 oz. Steak
 * 1 c. Romaine Lettuce
* ½ c. “Greens”

3:40 Meal 5

*6 oz. Steak
 * 1 c. Romaine Lettuce
* ½ c. “Greens”

6:30  Meal 5

5 oz. Tilapia
2 c. Romaine Lettuce: Tomatoes, Cucumbers, and avocado

7:30  Meal 5

Cheat Meal of Choice!!
   Enjoy!!

(Dessert OK)

5:30 Meal 6

*1/2 black beans
*salad (any veggies)
*1/2 avocado
7:00 Meal 6

*1/2 black beans
*salad (w/any “greens”)
*1/2 avocado
8:00 Meal 6

*5 oz. Chicken
*1/2 c. Broccoli
*1/2 c. string beans (fresh)
4:30 Meal 6

*5 oz. Chicken
*1/2 c. Broccoli
*1/2 c. string beans (fresh)
7:00  Meal 6

*5 oz. Chicken
*1/2 c. Broccoli
*1/2 c. string beans (fresh)
9:30 Meal 6

*2 scoop
P. Shake
*15 almonds

10:00  Meal 6

1.5 scoop
P. Shake

9:00  Meal 7
1.5 scoop
P. Shake

9:00  Meal 7
1.5 scoop
P. Shake

9:00  Meal 7
1.5 scoop
P. Shake

9:00  Meal 7
1.5 scoop
P. Shake

10:30  Meal 7
1.5 scoop
P. Shake

12:00  Meal 7
1.5 scoop
P. Shake

12:00 Meal 7
1.5 scoop
P. Shake




Comments:
*Snacks- If need snack have a small handful of almonds or a spoonful of peanut butter as long as you are not allergic.
*Protein - If you would like to alternate “proteins” refer to glycemic index and enjoy!
*Veggies- Feel free to eat as many “Green’s” with each meal as you would like (refer to glycemic index).
Weekend- Follow till “12” only if you are out still!
** Reminder to buy a fiber supplement!
**Melt supplement helps with stubborn fat!




-copyrights owned by Lance King 2010. Any use of this diet must first be approved by Lance King.

No comments:

Post a Comment

Please Comment. Don't be SHY....