Get Shredded For Summer- Complete Program
Jun 21, 2011
The Complete Program for your goal to lean up during the summer months.
Get Shredded for Summer
Jim Stoppani, PhD
The Complete Program for your goal to lean up during the summer months.
Summer is Here!
Finally after a long and gloomy winter for some of us, its about time that the weather is moving in our favor and heating up the days and weeks ahead. So the question is..."What does the Workout Trainer have for you to help get you into Summer shape?"Well, fortunately we have been hard at work putting together the complete program to help get you moving in the right direction to strut your physique as the jackets and long sleeves go in the back of the closet.
Follow this complete Program consisting of the Workout, Nutrition, and supplement plan to help get you on your way.
The Diet
The Diet is where you will need to make your first change and kick start your metabolism into another gear and help get lean and have enough energy to get through each days workout plan.Monday
Breakfast 1
1 scoop Whey Protein
1/2 large grapefruit
Breakfast 2 (30-60 minutes after B1)
Western Bagel Perfect 10 Healthy Grain Bagel
1Tbsp Peanut butter
Late morning snack
2 large whole eggs (hard boiled)
Lunch 4 slices Turkey deli meat
2 slices reduced-fat swiss cheese (Alpine Lace)
(place two slices of turkey together and lay one slice of cheese on top.
Spread mustard on cheese and roll into a tube and eat)
Mid-day snack
1/2 can albacore tuna (or one 3 oz. can)
1/4 cup lowfat cottage cheese
(mix cottage cheese in tuna, add any desired vegetables and eat)
Dinner
6 oz. Shrimp
1 cup frozen stir-fry vegetables
¼ small ginger root (thinly sliced)
1 Tbs. soy sauce (stir fry veggies and shrimp, add soy sauce and ginger)
2 cups mixed green Salad (include spinach and raw broccoli)
1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing)
Nighttime snack
1 scoop Casein protein
7 walnut halves
Totals: 1565 calories, 185 g protein, 65 g carbs, 65 g fat If you workout today add the pre and postworkout meals within 30 minutes before workouts and within 30 minutes after. This will bump your totals up to: 1910 calories, 245 g protein, 90 g carbs, 65 g fat
Workout Mix
On workout days add this supplement stack to your day based on when you workout:1 hour before workout
200 mg caffeine
500 mg green tea extract
1 dose NO booster 15-30 minutes before workout
1 scoop (about 20 grams) whey protein
5-10 g BCAAs 2-5 g creatine 2-3 g beta-alanine
30 minutes after workout
1 scoop (about 20 grams) whey protein
1 scoop (about 20 grams) casein protein
10 Wonka Pixy Stix or 15 gummi bears
5-10 g BCAAs
2-5 g creatine
2-3 g beta-alanine
Tuesday
Breakfast 1
1 scoop Whey Protein
1/2 large grapefruit
Breakfast 2
2 large whole eggs
3 slices Jennie-O extra lean turkey bacon
1 cup cooked Oatmeal
Late morning snack
1/2 cup cottage cheese
Lunch
6 oz chicken breast
2 cups mixed green salad (add spinach and raw broccoli)
1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing)
Mid-day snack
1 cup Reduced fat Greek yogurt
1Tbsp Peanut butter (mix peanut butter in yogurt)
Dinner
6-8 oz salmon
1/2 cup mixed frozen veggies
2 cups mixed green salad (include spinach and raw broccoli)
1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing)
Nighttime snack
1 cup cottage cheese
2 tbsp salsa (mix salsa in cottage cheese)
Totals: 1900 calories, 195 g protein, 85 g carbs, 80 g fat If you workout today add the pre and postworkout meals within 30 minutes before workouts and within 30 minutes after. This will bump your totals up to: 2240 calories, 255 g protein, 105 g carbs, 80 g fat
Wednesday
Breakfast 1
1 scoop Whey Protein
1/2 large grapefruit
Breakfast 2
2 large whole eggs
1 whole egg white
1/8 cup fat-free cheddar cheese (make cheese omelet)
1 whole-grain waffle (such as Vans)
2 Tbsp Fat-free Reddi Wip (top waffle with whip cream)
Late morning snack
1 scoop Whey Protein
1Tbsp Peanut butter
Lunch
1 can albacore tuna
2 cups mixed green salad (include spinach and raw broccoli)
1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing) (add tuna to salad)
Mid-day Snack
2 slices low-fat American cheese
2 slices low-fat deli ham
1/4 avocado (take one slice of ham and top with one slice of cheese. Place a slice of avocado in the middle and roll together. Repeat with the other slices of ham, cheese and avocado)
Dinner
6-8 oz chicken breast
1 cup chopped broccoli
2 cups mixed green salad (include spinach and raw broccoli)
1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing)
Nighttime snack
1 scoop Casein protein
Totals: 1750 calories, 200 g protein, 65 g carbs, 70 g fat If you workout today add the pre and postworkout meals within 30 minutes before workouts and within 30 minutes after. This will bump your totals up to: 2040 calories, 260 g protein, 90 g carbs, 70 g fat
Thursday
Breakfast 1
1 scoop Whey Protein
1/2 large grapefruit
Breakfast 2
1 large whole large egg
1 large egg white
1 slice reduced-fat American cheese
2 slice low-fat deli ham
1 10" whole-wheat pita (Make breakfast burrito: Heat tortilla in warm pan; fry ham in pan and place on tortilla; scramble eggs and cook in pan using non-stick cooking spray, add cheese and place on tortilla; roll tortilla into breakfast burrito)
Late morning snack
1 oz. fat-free cheese (Swiss, cheddar, monterey jack)
2 slices Turkey breast deli meat (Slice cheese into two thin pieces and place in middle of turkey; roll up turkey and eat)
7 walnut halves
Lunch
1/2 can albacore tuna (or one 3 oz. can)
/2 cup lowfat cottage cheese (mix tuna and cottage cheese together, add diced onions, carrots and peppers if desired)
2 cups mixed green salad (include spinach and raw broccoli)
1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing)
Afternoon Snack
1 stick light mozzarella string cheese
Dinner
4-6 oz. Lean Ground turkey
1/4 cup fat-free cheddar cheese
1 tbsp fat-free sour cream
4 tbsp salsa
1 cup shredded lettuce (iceberg)
1/2 med. Tomato (diced) (Make taco salad: Brown meat in frying pan; and add taco seasoning; place meat over bed of lettuce; add diced tomato, cheese, salsa and sour cream)
Nighttime snack
1 scoop Casein protein
Totals: 1600 calories, 190 g protein, 80 g carbs, 60 g fat If you workout today add the pre and postworkout meals within 30 minutes before workouts and within 30 minutes after. This will bump your totals up to: 2000 calories, 250 g protein, 100 g carbs, 60 g fat
Friday
Breakfast 1
1 scoop Whey Protein
1/2 large grapefruit
Breakfast 2
½ cup low-fat milk
1/2 cup Kashi Go Lean Cereal 2 large whole eggs (scrambled, fried, or hardboiled)
Late morning snack
1/4 cup boiled soybeans (edamame)
1 stick light mozzarella string cheese
Lunch
1 cup lowfat cottage cheese (mix in any desired vegetables)
Mid-day snack
4 oz. Shrimp
1 Tbsp seafood cocktail sauce
Dinner
6-8 oz lean ground beef (90% lean)
1/4 can (14.5 oz.) diced tomatoes with chiles
1/4 med. Onion (diced) (Make Chili con carne: brown beef in pan; add tomatoes and onion,
1/2 tsp ground cumin powder,
1 tsp chili pepper flakes, salt n pepper to taste to make chili con carne)
2 cups mixed green salad (include spinach and raw broccoli)
1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing)
Nighttime snack
1 scoop Casein protein
2 medium celery stalks
1Tbsp Peanut butter (spread peanut butter into groove of celery)
Totals: 1650 calories, 190 g protein, 75 g carbs, 70 g fat If you workout today add the pre and postworkout meals within 30 minutes before workouts and within 30 minutes after. This will bump your totals up to: 2000 calories, 250 g protein, 100 g carbs, 70 g fat
Saturday
Breakfast 1
1 scoop Whey Protein
1/2 large grapefruit
Breakfast 2
1 large whole egg
2 large egg whites
2 Tbsp light cream cheese (Philadelphia)
1/2 cup raw spinach (Make omelette: Scramble the eggs and cook in a pan with olive oil or non-fat cooking spray; flip eggs; mix together cream cheese and spinach in a bowl; spread cream cheese mixture onto cooked side of egg. Wait 30 seconds to ensure the other side of the egg is cooked, fold in half, wait 1 minute to melt cream cheese mixture) 1/2 whole-wheat English muffin 1Tbsp Peanut butter
Late morning snack
1 stick light mozzarella string cheese
2 medium celery stalks
1Tbsp Peanut butter (spread peanut butter into groove of celery)
Lunch
1 can albacore tuna
1 Tbsp light mayonnaise
3 whole-wheat crackers (add any desired vegetables to tuna salad and eat with crackers)
Mid-day snack
1 cup Reduced fat Greek yogurt
7 walnut halves (mix walnuts in yogurt)
Dinner
6-8 oz salmon
1 cup cooked cauliflower
2 cups mixed green Salad (include spinach and raw broccoli)
1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing)
Nighttime snack
1 cup low-fat cottage cheese
Totals: 1850 calories, 190 g protein, 75 g carbs, 90 g fat If you workout today add the pre and postworkout meals within 30 minutes before workouts and within 30 minutes after. This will bump your totals up to: 2200 calories, 210 g protein, 95 g carbs, 90 g fat
Sunday (High carb “cheat” day)
Breakfast 1
1 scoop Whey Protein 1 large grapefruit
Breakfast 2
1 large whole egg
1/4 cup fat-free mozzarella
1/4 Boboli whole-wheat pizza crust
2 slices Jennie-O extra lean turkey bacon (Make breakfast Pizza: beat egg in bowl and slowly drizzle half over the crust; spread cheese over crust and drizzle the rest of the egg over the cheese; top with bacon; bake in over at 450º for about 10 minutes or until egg is cooked and cheese is melted) ½ cup (4 oz.) orange juice Late morning snack 8 oz. non-fat fruit Yogurt
Lunch
1/2 can albacore tuna (or one 3 oz. can)
1 Tbsp fat free mayonnaise 1 large pita bread (mix mayo in tuna to make tuna salad and add any veggies you desire. Scoop tuna salad into pita bread)
1 cup sliced strawberries 4 Tbsp Fat-free Reddi Wip
Mid-day snack
1 ½ cup Kashi Go Lean Cereal 1 cup lowfat Milk
Dinner
6-8 oz Chicken Breast
1 large sweet potato
2 tbsp fat free sour cream (top potato with sour cream) ½ cup black beans
2 cups mixed green Salad (include spinach and raw broccoli)
1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing)
Nighttime snack
1 scoop Casein protein
1 cup cooked Oatmeal
Totals: 2525 calories, 220 g protein, 335 g carbs, 40 g fat If you workout today add the pre and postworkout meals within 30 minutes before workouts and within 30 minutes after. Add a small apple to your preworkout shake and eat up to 20 Pixy Stix. This will bump your totals up to: 3125 calories, 300 g protein, 400 g carbs, 40 g fat
