The Adonis Effect - Build a Body that Women Can't keep their Hands off
Short Description
The Adonis Effect is a trademarked workout using a specific mathematical formula for building a body women are subconcio...
Description
Copyright © 2008 by Strength Works Inc. All rights Reserved
No portion of this manual may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Strength Works Inc., except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and all of these situations require the written approval of Strength Works Inc. prior to publication. The information in this program is for educational purposes only. The information in this program is based on my own personal experiences and my own interpretation of available research. It is not medical advice and I am not a medical doctor. The information within this program is meant for healthy adult individuals. You should consult with your physician to make sure it is appropriate for your individual circumstances. Keep in mind that nutritional needs vary from person to person, depending on age, sex, health status and total diet. If you have any health issues or concerns please consult with your physician. Always consult your physician before beginning or making any changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
Copyright © 2008 by Strength Works Inc.
Contents Part 1: The Adonis Index and the Natural laws of Physical Attraction Part 2: The History of the Golden Ratio and the Adonis Index Part 3: How beautiful people live – the Untold Benefits of an Ideal Body Part 4: Nutrition – The Art of Eating For the Adonis Index Part 5: Getting Started Calculating your Waist Size and Shoulder Size Part 6: The ADONIS INDEX WORKOUTS The Golden Ratio and the Fibonacci Numbers Part 7: Choosing the Right Weight: It’s all about Feel Part 8: The Adonis Index Shoulder/Waist Ratio Chart
Copyright © 2008 by Strength Works Inc.
Part 1: The Adonis Index and the Natural laws of Physical Attraction Take a second before you start reading this book and think about all the people you know who lift weights. Chances are some of them are very dedicated gym goers. They might workout three, four even five times a week. However, do any of them really have an ultimate goal that they are working towards? More importantly, do they have a plan to get there? Most likely, they are working out for one reason: to get big and to look good. Unfortunately, getting big and looking good are two very different goals. In fact, working out with the intention of “getting big” can actually prevent you from “looking good”. Many trainers have reported personally seeing guys make themselves look worse just because they haphazardly started working out and trying to “get big”. There is a specific area of research called Anthropology that involves the in‐depth examination of how people interact with one another. This research has shown us that all human beings have the ability to pick out a beautiful and attractive person. There is a true art and science to creating a perfect body and it applies specifically to how women view the male physique. This is true no matter where you are from or how old you are. An 80 year old woman from Paris will pick out the same good looking male body just as easily as a 22 year old girl from Brazil. For years anthropologists have been searching for the reason why you, I and all people find the same body attractive. What they have found is that the secret lies in mathematics. That’s right; a special
Copyright © 2008 by Strength Works Inc.
mathematical equation governs the way the human mind indentifies all beauty in the world. What is even more startling is that this same mathematical equation can be used to develop a body that women find irresistible, because it can be uniquely applied to weightlifting methodology to create the ideal masculine body. This secret mathematical principle is called the ADONIS INDEX and it is based on the mathematical equation of the GOLDEN RATIO = 1:1.618
The ADONIS INDEX was created by applying the mathematical principle of the GOLDEN RATIO to the perfect male physique. Research studying the ideal proportions for a man’s body has found that the ADONIS INDEX is the road map to the ideal male body that will attract all women and hold social power over all men. The ADONIS INDEX WORKOUT is the only workout in existence that is mathematically designed to constantly move you your body towards having the ideal ADONIS INDEX proportions. To understand the power of the mathematics behind the ADONIS INDEX and harness the hypnotic effect it can have on people, you need to understand its history.
Copyright © 2008 by Strength Works Inc.
Part 2: The History of the Golden Ratio and the Adonis Index When applied to the proportions of a man’s body, the Golden Ratio creates the Adonis Index, the exact ratio that holds the key to physical attraction, a superior male body shape, social power and ultimately a better life. The golden ratio is found both in nature and in the architecture and art created by the world’s brightest minds. In nature, the proportions of the golden ratio are found from the contours of seashells to the spirals of pineapples. Some of the most astounding architecture in the world, like the pyramids of Egypt and the Parthenon in Greece, were constructed using the proportions of the golden ratio. Michelangelo’s “David” and Leonardo da Vinci’s “Vitruvian Man” are considered amongst the most beautiful artistic representations of the human form. It should come of no surprise that they too display the perfect proportions provided by the golden ratio. The importance of the golden ratio to the human form can be further explained when we take a closer look at the dimensions of the human body. Euclid of Alexandria first wrote about the golden ratio in his book “Elements” back in 255‐265 BC. Ever since then, scientists, designers and artists have found that the golden ratio not only governs the properties of growth, but it also governs the proportions of the ideal human body.
Copyright © 2008 by Strength Works Inc.
Part 4: Nutrition – The Art of Eating For the Adonis Index Nutrition is a key component to moving your body closer to Adonis Index proportions. Most guys who are close to the Adonis Index eat a diet that helps them stay there. After all, once you’ve experienced the amazing effects of the Adonis Index, there’s no way you’ll want to give it up. Beer and chicken wings every night just isn’t worth giving up the power of the Adonis Index. Now don’t get me wrong, I’m a fan of the fun foods, but there has to be a limit. The fastest way to burn fat is with a good nutrition plan. Years of nutrition and metabolism research has combined to illustrate the way we need to eat in order to lose fat and move our bodies closer to Adonis Index proportions. The Adonis Index nutrition program outlines a scientifically sound nutrition program that is the perfect complement to the Workout and is essential to achieving success as quick as possible. There are 3 different Adonis Index Nutrition Programs: BURN – maximum fat burning focus BUILD & BURN – Fat burning combined with Lean muscle building BUILD –Lean muscle building focus
Copyright © 2008 by Strength Works Inc.
Warming up A good warm up before any workout is important. Go through the following warm up before each workout using a light manageable weight for each of the exercises: (Note: Choose warm up weights that are approximately 30‐50% of your working weight.) Curl & press
1 set x 21 reps 30 seconds rest
Push Ups
1 set x 21 reps 30 seconds rest
1 set x 21 reps 30 seconds rest
Step Ups (bodyweight)
1 set x 13 reps 30 seconds rest
Pulldown & Pressdown
1 set x 21 reps 30 seconds rest
Bodyweight Squats
1 set x 21 reps 30 seconds rest
Bent Dumbbell Row
BUILD & BURN Week 5: Lean Muscle BUILD & BURN Week 5: Day 1 Lean Muscle Exercise
Sets
Reps
Rest (Sec)
Cable Curls Dumbbell Curls Incline Dumbbell Curls Barbell Curls
2 2 2 2
13 13 8 8
60 60 90 90
AI Curl & Press Seated Shoulder Press Wide Grip Pulldowns Standing Lateral Raise
3 5 3 2
8 8 13 13
90 90 60 60
BUILD & BURN Week 5: Day 2 Lean Muscle Exercise Step Ups Reverse Lunge Dumbbell Squat Stiff Leg Deadlift AI Squat & Press Incline Dumbbell Press High Pull Shrugs
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD & BURN Week 5: Day 3 Lean Muscle Exercise Tricep Rope Pushdowns Close Hands Push ups Incline Tricep extension (barbell) Tate Press AI Pulldown & Pressdown Standing Dumbbell Press Upright Row Bent Dumbbell Row
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD & BURN Week 5: Day 4 Lean Muscle Exercise
Seated Calf Raise Calf Press One leg Calf Raise (dumbbell) AI Cable Face Pulls Low Pulley Row Wide Grip Curl & Press Seated Lateral Raises
Sets
Reps
Rest (Sec)
3 3 2
13 13 8
60 60 90
3 5 2 3
13 8 8 13
90 90 60 60
BURN Week 9: Metabolic Acceleration BURN Week 9: Day 1 Metabolic Acceleration Exercise
Sets
Reps
Rest (Sec)
Cable Curls Dumbbell Curls Tricep Rope Pushdowns Tricep Extension (Dumbbell)
2 2 2 2
21 13 21 13
60 60 60 90
AI Dumbbell Upright Row Seated Dumbbell Press Incline Flye Shrugs Stability Ball Roll outs
3 3 3 2 2
13 13 13 21 21
90 90 90 60 60
BURN Week 9: Day 2 Metabolic Acceleration WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Push Ups Bodyweight Squats Curl and Press 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit
Reps
21 21 13
Reps
Close Hands Push Ups Prisoner Squat Bent Dumbbell Row 3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit
21 21 13
Reps
Reverse Lunge Wide Grip Pulldowns Stability Ball Curl Ups 3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit
13 13 21
Reps
Incline Dumbbell Press Standing Calf Raises Stability Ball Roll Outs 3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Dips Seated Calf Raises Dumbbell Squat & Press
13 21 21
Reps 21 21 13
BURN Week 9: Day 3 Metabolic Acceleration Exercise Step Ups Dumbbell Squat Reverse Lunge Stiff Leg Deadlift AI Squat & Press Incline Dumbbell Press Wide Grip Pulldown Bent Dumbbell Row Standing Lateral Raises
Sets
Reps
Rest (Sec)
2 2 2 2
21 21 13 13
60 60 90 90
3 3 3 2 2
13 13 13 21 21
90 90 90 60 60
BURN Week 9: Day 4 Metabolic Acceleration WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Bodyweight Squats Offset Push ups Stability Ball Roll Outs 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Push Up & Row Reverse Lunge Standing Dumbbell Press
Standing Calf Raises Upright Dumbbell Row Stability Ball Curl Ups
Close Hands Push Ups Prisoner Squat Stability Ball Roll Outs
Reps
Reps 21 13 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit
Bench Squat & Press Standing Calf Raises Dips
21 8 13
8 21 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit
Reps
Reps 13 21 21
Reps 13 21 21
4 • Adonis Index - Empowered Nutrition
THE END OF WEEK FOUR
You’ve made it to the end of Week Four! You’ve either just completed your entire Level 1 Personalized Nutrition Program, or you are one third of the way through your Ultimate Program. If you’re on a Level 1 Personalized Nutrition Program, this is only the end of your journey if that’s what you want it to be. You will continue to get results by simply repeating your Program and progressing to the next two documentation points, Week Eight and Week Twelve. Or order your Ultimate Program now to get even more dramatic results!
WEEK FOUR
YOUR PHOTOGRAPHS
PLACE YOUR FRONT PHOTO HERE
PLACE YOUR BACK PHOTO HERE
WEEK FOUR
YOUR MEASUREMENTS MEASUREMENTS
Weight
lbs.
BODY PART
Body fat percentage
%
Neck
Body Fat Mass (BFM)
lbs.
Shoulders
Lean Body Mass (LBM)
lbs.
Biceps
RELAX
FLEX
Chest Waist Thigh Calf , please add your *NOTE: Boxes shown as right and left measurements.
5 • Adonis Index - Empowered Nutrition
STATS
THE END OF WEEK TWELVE
8 • Adonis Index - Empowered Nutrition
CONGRATULATIONS! You did it! You’ve either made it all the way to the end of your Ultimate Program, or you’ve repeated your Level 1 Program three times! The determination, drive and effort it took for you to get here makes this a truly impressive accomplishment. After this photograph and measurement session, it’s time to go reward yourself. You deserve it! And if you’d like, visit our website at www.empowerednutrition.com/adonis and let us know about your journey, because we love hearing from people like yourself. Of course, eating well is a lifelong journey, but now you have the tools, the knowledge and the experience to make that journey easy. It’s something that will never stop rewarding you!
THE END OF WEEK TWELVE
YOUR PHOTOGRAPHS
PLACE YOUR FRONT PHOTO HERE
PLACE YOUR BACK PHOTO HERE
THE END OF WEEK TWELVE
YOUR MEASUREMENTS MEASUREMENTS
Weight
lbs.
BODY PART
Body fat percentage
%
Neck
Body Fat Mass (BFM)
lbs.
Shoulders
Lean Body Mass (LBM)
lbs.
Biceps
RELAX
FLEX
Chest Waist Thigh Calf , please add your *NOTE: Boxes shown as right and left measurements.
9 • Adonis Index - Empowered Nutrition
STATS
“Luck is what happens when preparation meets opportunity” - Elmer G. Letterman
Why do Diets Succeed? Diets succeed when: 1. They are based on realistic, healthy philosophies. 2. They help set short- and long-term goals that are realistic and achievable and provide fast visual, emotional and physical results. 3. They are clearly laid out for you, with all the groundwork, information and planning provided and customized to you personally. This helps make it easy to succeed! 4. They are not unreasonably restrictive in calories and nutrients and are easy to adopt on a day-to-day basis. 5. They encourage involvement and support from others. An empowering nutrition program includes the support of your family, friends, and nutrition and fitness professionals. Support can also be found at www.empowerednutrition.com /adonis A successful diet provides a healthy, simple and enjoyable experience. By providing you with all the tools needed to succeed you are in control of your success.
20 • Adonis Index - Empowered Nutrition
This section of the manual is the most important because it educates you
BALANCING INSULIN & GLUCAGON
The Following Highlights Some of the Effects of Insulin & Glucagon
EFFECTS ON
INSULIN
GLUCAGON
Blood Glucose
Lowers Levels
Raises Levels
Fat Storage
Increases
Decreases
Cholesterol
Raises Levels
Lowers Levels
Do you see where we’re going with this? High levels of blood sugar stimulate the production of insulin, which instructs your body to store blood sugar as fat. That means you gain fat! If you lower insulin levels and increase glucagon levels, your body will begin to convert fat into blood sugar, where it will be used by your body as fuel. This means you lose fat! Think of insulin as a fat storage hormone and glucagon as a fat burning hormone. How can you control the level of these hormones? The answer is food. What you eat controls your hormones. Let’s take a look at the three macronutrient groups, protein, carbohydrates and fat, and how they affect your insulin and glucagon levels.
The Effect of Protein on Blood Sugar Hormones Protein is one of the most effective weapons against fat because it stimulates the release of glucagon. The production of glucagon counters the production of insulin caused by consuming carbohydrates (we’ll examine carbs in the next section), which creates a hormonal balance that evens out your blood sugar levels. This stops feelings of tiredness and sleepiness after meals, reduces cravings for carbohydrates, and suppresses hunger.
Because carbohydrates are converted into blood sugar by your body, over-consumption causes your blood sugar level to spike. This stimulates your body to produce insulin in order to reduce your blood sugar level. This means the end result of over-consuming carbohydrates is an increase in insulin levels. Remember that insulin is a fat storage hormone! Thus, over-eating carbohydrates makes you fatter not just because of their calories, but because they increase blood sugar levels and insulin, which makes your body store fat.
27 • Adonis Index - Empowered Nutrition
The Effect of Carbohydrates on Blood Sugar Hormones
Appendix A
SUBSTITUTION CHARTS ------------------------------------------------------------------------
These substitution charts let you easily replace ingredients in your Personalized Nutrition Program with other ingredients that have the same nutrition value. Each ingredient and quantity you see in each chart is equivalent to any other ingredient and quantity in the same chart. For example, in the Protein chart, “Chicken breast, skinless” is listed with a quantity of 1 oz, and “Haddock” is listed with a quantity of 1 1/2 oz. This means that in any given recipe, you may swap one ounce of chicken breast for one-and-a-half ounces of haddock. So in a recipe that requires three ounces of chicken breast, you may use four-and-a-half ounces of haddock instead. Only popular ingredients are listed in these charts. For full substitution charts that list all ingredients, please visit your Adonis Index - Empowered Members Area, using the personal access information contained in your cover letter.
Protein Substitution Chart INGREDIENT Bass, Sea Beef, lean cuts
1 1/2 oz 1 oz
INGREDIENT
QUANTITY
Mozzarella cheese, skim
1 oz
Mussels
2 oz
Calamari
1 1/2 oz
Pork chop
1 oz
Catfish
1 1/2 oz
Pork, lean
1 oz
Cheese, low or non-fat Chicken breast, deli-style
36 • Adonis Index - Empowered Nutrition
QUANTITY
1 oz 1 1/2 oz
Protein powder
7 grams
Ricotta cheese, skim
1/4 cups 1 1/2 oz
Chicken breast, skinless
1 oz
Salmon steak
Chicken, dark meat, skinless
1 oz
Salmon, canned
1 oz 1 oz
Cod
1 1/2 oz
Sardines, canned (not in oil)
Cottage cheese, low-fat
1/4 cups
Sashimi
Crab
1 1/2 oz
Shrimp
1 1/2 oz
Snapper
1 1/2 oz
Sole
1 1/2 oz
1 oz
Egg-whites
2
Feta cheese
1 oz
Goat cheese
1/4 cups
Soy, ground
1 oz
Ground beef (< 10% fat)
1 1/2 oz
Textured Vegetable Protein
1 oz
Haddock
1 1/2 oz
Tofu
2 oz
Halibut
1 1/2 oz
Tuna, canned in water
1 oz 1 oz
Hard cheeses
1 oz
Tuna, steak
Lamb, ground (< 10% fat)
1 oz
Turkey breast, deli-style
Lamb, lean Lobster
1 1/2 oz 1 oz
Turkey breast, skinless Whitefish
1 1/2 oz 1 oz 1 1/3 oz
PROTEIN SUBSTITUTION CHART
Carbohydrate Substitution Chart
Alfalfa sprouts Apples Applesauce Artichoke hearts Asparagus Bananas
QUANTITY 10 cups 1/2 1/3 cups 1 cups 12 spears 1/3
Bean sprouts
1 1/2 cups
Beans, black
1/4 cups
Beans, green or yellow
1 1/2 cups
INGREDIENT Kiwis
QUANTITY 1
Lettuce, romaine Mushrooms Nectarines
10 cups 2 cups 1/2
Oatmeal
1/3 cups
Onions
1/2 cups
Oranges
1/2
Pasta
1/4 cups
Peaches
1
Blackberries
1/2 cups
Pears
Blueberries
1/2 cups
Peppers (bell or cubanelle)
2
Pickles
1
Broccoli Brussels sprouts Cabbage Cantaloupes
3 cups 1 1/2 cups 3 cups 1/4
1/2
Pineapple
1/2 cups
Pita
1/2
Plums
1
Carrots
1 cups
Popcorn
Cauliflower
4 cups
Potato
Celery
2 cups
Raisins
1 tbsp
Raspberries
1 cups
Cherries
8
2 cups 1/3 cups
Chickpeas
1/4 cups
Rice
1/3 cups
Corn on the cob
1/3 cobs
Rye bread
1/2 slice
Corn, canned
1/4 cups
Salsa
1/2 cups
Crackers Cucumber Eggplant Grapefruits
4 4 cups 1 1/2 cups 1/2
Sourdough bread Spinach
1/2 slice 3 1/2 cups
Strawberries Tomato sauce
Grapes
1/2 cups
Tomatoes
Honeydew melon
2/3 cups
Whole grain bread
Kidney beans
1/4 cups
Zucchini
1 cups 1/2 cups 2 1/2 slice 2 cups
CARBOHYDRATES SUBSTITUTION CHART
37 • Adonis Index - Empowered Nutrition
INGREDIENT
Fats Substitution Chart INGREDIENT Almonds, slivered Almonds, whole Butter Cream (half & half) Cream cheese Cream cheese, light
QUANTITY 1 tbsp 3 1/3 tsp 1/2 tbsp
INGREDIENT
QUANTITY
Mayonnaise
1 tsp
Olive or monounsaturated oil Olives
3
Peanut butter, natural
1 tsp
Peanut oil
2 tsp
Peanuts
1/3 tsp 1 tsp 1/3 tsp 6
Guacamole
1 tbsp
Pumpkin seeds
1/4 oz
Low fat salad dressings
1 tbsp
Sunflower seeds
1/5 oz
Macadamia nuts
1
Walnuts
3 FATS SUBSTITUTION CHART
Mixed Protein / Carbohydrate Substitution Chart
38 • Adonis Index - Empowered Nutrition
INGREDIENT
QUANTITY
INGREDIENT
QUANTITY
Beans, mixed, various
1/4 cups
Soybeans
1/4 cups
Lentils
1/4 cups
Tempeh
1 1/2 oz
Yogurt, plain
1/2 cups
Milk, low-fat (1%)
1 cups
MIXED PROTEIN / CARBOHYDRATE SUBSTITUTION CHART
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39 • Adonis Index - Empowered Nutrition
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Adonis Burn 1
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Here’s just a quick glimpse of many of the features of each of these plans and of the Personalized Nutrition Programs. If you already know you want an Adonis Index Personalized Nutrition Program click here: www.empowerednutrition.com/adonis ADONIS INDEX MEAL PLANS
Features / Benefits
Adonis Index Meal Plans 1,2,3
Adonis Index Empowered Personalized Nutrition Programs
Powerful Proven Results Fast Simple Game Plan to Succeed 6 weeks Standard AI Meal Plans Adonis Index Burn Plans Adonis Index Build Plans Adonis Index Build & Burn Plans 2-12 weeks Personalized Nutrition Plans Complete Weekly Grocery Lists Personal Cover Letter Motivational, Goal Setting AI Manuals Delicious, easy to follow recipes Macro Nutrient Breakdowns per Meal Private Members Area Access and Password Adonis Index Email Newsletters Adonis Index Empowered Nutrition Newsletters Your Information Your Schedule Your Goals Your Foods Your Results Personalized just for you No Headaches No Hassles Just Results Faster Personal Success Rate Achieve the AI score Achieve the AI score Faster Let us know if you just must eat tomatoes and toast for breakfast Now you have all the tools (AI Workout, Exercises, Plans and Nutrition Programs) go out there and get started and remember help is just a click away and success will be yours today.
Personalized Nutrition Programs powered by Empowered Nutrition – www.empowerednutrition.com Copyright © 2008 Empowered Nutrition Systems
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Day: 1
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Adonis Burn 1 Schedule: 7:00 am Breakfast 9:00 am Snack
11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner
7:00 pm Snack
Workout: Cardio/Weight at 8:00 am
7:00 am Breakfast Meal Portions: P:6 C:2 F:5 1/2 cup Milk, low fat (1%) 7 Egg whites 2 oz Cheese, low or non fat 1/2 cup Celery 1/2 Pepper (bell or cubanelle) 1/2 Nectarine 1 2/3 tsp Olive or monounsaturated oil
9:00 am Snack Meal Portions: P:3 C:2 F:3 1 cup Milk, low fat (1%) 14 grams Protein powder 3/4 cup Watermelon 1 tsp Olive or monounsaturated oil
11:00 am Mid Meal Meal Portions: P:6 C:3 F:5 9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 5 tbsp Almonds, slivered
2:00 pm Snack Meal Portions: P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered
5:00 pm Dinner Meal Portions: P:5 C:2 F:5 5 oz Beef, lean cuts 1 cup Broccoli 3/4 cup Brussels sprouts 1 cup Cauliflower 1/4 cup Chickpeas 1 2/3 tsp Olive or monounsaturated oil
7:00 pm Snack Meal Portions: P:3 C:2 F:2 21 grams Protein powder 1/2 Orange 1 cup Raspberries 12 Peanuts
Item Portions
Preparation Suggestions: Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately.
Item Portions
Preparation Suggestions: Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!
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Preparation Suggestions: Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way!
Item Portions
Preparation Suggestions: Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy!
Item Portions
Preparation Suggestions: Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste.
.50 PC 3.50 P 2.00 P .25 C .25 C 1.00 C 5.00 F Calories: 375 1.00 PC 2.00 P 1.00 C 3.00 F Calories: 237 6.00 P .50 C 1.00 C .50 C 1.00 C 5.00 F Calories: 411 3.00 P .33 C 1.00 C .67 C 3.00 F Calories: 237 5.00 P .33 C .50 C .25 C 1.00 C 5.00 F Calories: 347 Item Portions
Preparation Suggestions: Protein Shake with Fruit 3.00 P Blend all ingredients together, except nuts, and add 1.00 C ice cubes until desired consistency is reached. If a 1.00 C blender is not available mix protein powder with cold 2.00 F Calories: water and have remaining ingredients on the side. Nuts on the side. 210 Total Daily Portions: Protein: 26 Carbohydrates: 13 Fat: 23 Calories: 1817 ** Remember to drink between 10 and 12 glasses of water per day. **
Notes:
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Day: 3
Adonis Build&Burn 2 Schedule: 7:00 am Breakfast 9:00 am Snack
11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner
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7:00 pm Snack
Workout: Rest
7:00 am Breakfast Meal Portions: P:6 C:4 F:6 1/2 cup Milk, low fat (1%) 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 3/4 Banana 2 tsp Olive or monounsaturated oil 25 grams Protein powder
9:00 am Snack Meal Portions: P:4 C:2 F:3 28 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi 1 tsp Olive or monounsaturated oil
11:00 am Mid Meal Meal Portions: P:6 C:3 F:6 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries 2 tsp Olive or monounsaturated oil
2:00 pm Snack Meal Portions: P:3 C:2 F: 3 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts
5:00 pm Dinner Meal Portions: P:7 C:3 F:3 1/2 cup Yogurt, plain, low fat 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow 1 tsp Olive or monounsaturated oil
7:00 pm Snack Meal Portions: P:3 C:2 F:2 1 cup Milk, low fat (1%) 14 grams Protein powder 1/2 Tangelo 2/3 tsp Olive or monounsaturated oil
Item Portions
Preparation Suggestions: Your favorite cereal mixed with fruit. Enjoy the cheese on the side.
Item Portions
Preparation Suggestions: Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad.
.50 PC 2.00 P 1.00 C 2.25 C 6.00 F 3.57 P Calories: 474 4.00 P 1.00 C .50 C .50 C 3.00 F Calories: 265 Item Portions
6.00 P .25 C .50 C .50 C .50 C 1.00 C 6.00 F Calories: 438 Item Portions
Preparation Suggestions: Cheese, Applesauce & Peanuts Enjoy this quick snack.
Item Portions
Preparation Suggestions: Beef Stroganoff
3.00 P 2.00 C 3.00 F Calories: 237 1.00 PC 6.00 P .50 C 1.00 C .67 C 3.00 F Calories: 385
Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot.
Item Portions
Preparation Suggestions: 1.00 PC Protein Shake Put all ingredients in blender over ice and blend. 2.00 P Add water to create desired consistency. Enjoy! 1.00 C 2.00 F Calories: 210 Total Daily Portions: Protein: 29 Carbohydrates: 16 Fat: 23 Calories: 2009 ** Remember to drink between 10 and 12 glasses of water per day. **
Notes:
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Day: 6
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Adonis Burn 3 Schedule: 7:00 am Breakfast 9:00 am Snack
11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner
7:00 pm Snack
Workout: Rest
7:00 am Breakfast Meal Portions: P:7 C:4 F:7 10 Egg whites 1 cup Oatmeal 2 1/3 tsp Olive or monounsaturated oil 2 oz Cheddar cheese, light/low fat 1/3 cup Applesauce
9:00 am Snack Meal Portions: P:4 C:2 F:4 1 cup Milk, low fat (1%) 21 grams Protein powder 1/2 cup Guava 1 1/3 tsp Olive or monounsaturated oil
11:00 am Mid Meal Meal Portions: P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings
2:00 pm Snack Meal Portions: P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts
5:00 pm Dinner Meal Portions: P:7 C:3 F:5 7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli 1 2/3 tsp Olive or monounsaturated oil
7:00 pm Snack Meal Portions: P:3 C:2 F:2 1 cup Milk, low fat (1%) 14 grams Protein powder 3/4 cup Papaya 2/3 tsp Olive or monounsaturated oil
Item Portions
Preparation Suggestions: Eggs with oatmeal on the side. Enjoy applesauce on teh side on in the oatmeal with your oils!
Item Portions
Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!
Item Portions
Preparation Suggestions: Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill!
Item Portions
Preparation Suggestions: Cheese and Grape Snack Enjoy items separately!
Item Portions
Preparation Suggestions: Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad.
5.00 P 3.00 C 7.00 F 2.00 P 1.00 C Calories: 529 1.00 PC 3.00 P 1.00 C 4.00 F Calories: 292
7.00 P 3.00 C 4.00 F 2.00 F Calories: 466 3.00 P 2.00 C 3.00 F Calories: 237 7.00 P 1.00 C .50 C .30 C .50 C .67 C 5.00 F Calories: 439 Item Portions
Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 31 Carbohydrates: 16 Fat: 27 Calories: 2173 1.00 PC 2.00 P 1.00 C 2.00 F Calories: 210
** Remember to drink between 10 and 12 glasses of water per day. **
Notes:
Personalized Nutrition Programs powered by Empowered Nutrition – www.empowerednutrition.com Copyright © 2008 Empowered Nutrition Systems
www.adoniseffect.com
Adonis Burn 1
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Grocery List Total items required to meet meal requirements from day 50 to day 56
Protein
Carbohydrates
Fats
Other
14 oz Cheese, low or non fat 280 grams Protein powder 18 oz Chicken breast, deli style 18 oz Beef, lean cuts 46 Egg whites 6 oz Pork, lean 2 1/4 cups Cottage cheese, light/low fat 18 oz Shrimp 6 oz Snapper 2 oz Anchovies 7 1/2 oz Catfish 5 oz Chicken breast, skinless 2 oz Tofu 7 1/2 oz Salmon steak 6 oz Pork chop 3/4 cup Ricotta cheese, skim
1 Pear 1/2 cup Guava 1 1/2 Cantaloupes 1 Orange 4 cups Mushrooms 1 cup Onions 3 1/4 cups Beans, green or yellow 3/4 cup Papaya 2 cups Peaches, canned 1 Nectarine 1 1/2 cups Cabbage 1 3/4 cups Chickpeas 3 1/2 cups Blueberries 1/2 Kiwi 5/6 cup Mandarin orange, canned 3 cups Raspberries 1 cup Strawberries 2 1/2 Peppers (bell or cubanelle) 3 cups Broccoli 3 cups Cauliflower 3 cups Cherry tomatoes 3 cups Zucchini 3/4 cup Brussels sprouts 1/2 Tangelo 1/3 Banana 1 cup Leeks 1/2 cup Pasta 2/3 cup Applesauce 1 3/4 cups Spinach 1 1/3 cups Rice 1 1/2 cups Tomatoes 1/4 cup Blackberries 1 1/4 cups Grapes 1/3 cup Fruit cocktail 3 cups Lettuce, romaine 3/4 Tomato 3/4 cup Watermelon 2/3 cup Honeydew melon 12 spears Asparagus 4 Crackers 2 pieces Dates
10 Macadamia nuts 38 1/3 tsp Olive or monounsaturated oil 120 Peanuts 14 tbsp Almonds, slivered
13 cups Milk, low fat (1%) 2 cups Yogurt, plain, low fat
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