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.