Nutrition Guide

Copyright 201 by Rob KIng

Copyright © 201 by Rob King. All rights reserved.

No part of this ebook may be reproduced or redistributed in whole or in

part in any way by any means currently or as yet unknown without prior
written permission from the author.

The information presented in this work is by no way intended as

Photo Credits Under Creative Commons Attribution 2.0:
medical advice
On bottom of allor as a substitute
pages, for medical
photos courtesy counseling.
of petechons The
and Björn
information should be used in conjunction with the guidance and care of
Söderqvist@Flickr
your physician. Consult your physician before beginning this program
as you would with any exercise and nutrition program. If you choose
not to obtain the consent and/or work with your physician throughout
the duration of this program, while using the recommendations in the
program, you are agreeing to accept full responsibility for your actions.
 TRANSFORM
TRANSFORM IN 42: NUTRITION GUIDE

WELCOME TO A NEW YOU IN JUST 42 DAYS

Congratulations on joining a one of a kind program that gets you results

fast! With your hard work, commitment, and perseverance the
Heavyweights training team will have you attaining goals faster than you
ever thought possible!!!

This program is specifically designed for FAT LOSS and Building LEAN
muscle. Your first step is the hardest. YOU must commit to the next 42
days! All the information you need is within this package and along with it
comes access to constant support and guidance via internet, mobile, and
face to face time with the Heavyweights training team. Owner and creator,
Rob King, with his years of training, education, and dedication has put
together one EPIC program that has re-energized the fitness community in
Newfoundland! Get prepared to work hard and see results! Welcome to the
Heavyweights team!
 Introduction
This program is designed for RAPID fat loss. It is based on clean
eating and hard work. No magic pills or machines; it all comes
down to you! It is meant to ignite your metabolism, burn fat
cells, and jump start your way to a healthy and active lifestyle!
Now lets start with the basics....

There are three Macro nutrients which the body uses: Fats,
Carbohydrates and Protein. Each is essential in their own way.
When the body uses energy it attacks these macronutrients
and the first to be used are carbohydrates, then fats and then
protein. Therefore to ramp up fat burn, you will go through a
week long restricted carb diet during the first seven days of the
program. During the second week, we will add in a few good /
no sugar carbs. Sugar is one of societies most addictive drugs
and trust us, you will figure this out fast once your body
realizes you have cut them out! One thing to remember is that
this program has proven results and it works! Trust the meal
plan and do not let temptation get the better of you! It is 42
days and remember you are doing this to become an even
better you! You will be eating 6 meals a day and each meal
should contain a lean protein. The following pages will give you
a daily, detailed, nutritional plan.

During cleanse week, follow the meal plan exactly as it is laid

out. It is set-up this way for a reason. For weeks 2–5, feel free
to substitute different foods from the approved list, BUT keep
in mind portion sizes and that you can only sub protein for
protein, fat for fat... you get the idea. Ensure nutrition is tight
because it is impossible to out train poor nutrition.

Along with the nutrition guide, the Heavyweights team

recommends the use of three very helpful supplements: Protein
powder, BCAA (Branch Chain Amino Acid) recovery drink and
Fish Oil. A high grade, clean protein will add proper nutrients
and adequate amounts of protein to repair and assist in building
lean muscle. BCAA recovery drink will lower the post workout
stiffness and help in fast recovery so you can give 100% to all
your workouts. There are many advantages to your everyday
health by using fish oil supplements and as an added bonus to
this program, when paired with a clean diet, has a fat burning
effect.
 Nutritional Info
First off, take a moment to cleanse “bad foods” from your life. For the next 42 days you will be
fueling your body with everything it needs to burn fat cells and start you on your way to a very
healthy and active lifestyle. This is only a guide and feel free to mix and match meals, however,
always remember to READ nutritional labels! Always ask, “will this get me closer to my goals?” The
majority of the food in this program will be whole natural foods and we have attached some recipes
to help you in the kitchen. Food preparation and educating yourself plays a huge role in the success
of this program and of course, the Heavyweights team is ALWAYS here to help.

When reading labels the key thing to pay attention to is sugar content. Sugars are sneaky things
that companies add to keep “fat” and “calories” appear low. Just check out any type of ‘nutri-grain
snack option...yep thats right 13–15g of sugar in there. Try to stay between the 0–5g mark. Next
carbohydrates; this is a carb limited program so keep them low low low. Again, most of the food
will be whole foods and its carb content will be low, but try and keep carbs to 10g and under. Then
look at the overall picture along with the ingredients and fat and calorie content. Ingredients are
listed according to the content within the product. If sugar is near the top, then that option is
probably not well suited. Corn syrup is not a good option either. Always remember the cleaner the
better. If it was living at some point or is green; 9/10 chances it is allowed on this program.

Beverages

Be prepared to say good-bye to soda, juice, beer and your Tim Horton’s Triple Triple. They have to
go if you want results. Often we hear, “I though fruit and juice are good for you?” Again this is a
FAT loss program NOT a weight loss program. Fruit and juice can come back into your healthy life
after the program. The body takes the sugar from juice and fruit the same as it does a chocolate
bar. Sugar is sugar is sugar. For this program stick to basics, Green Tea, black coffee, and water.
You may treat yourself to a diet soda once in a while (2 a week) but not 3 times a day or anything.
For coffee and tea we recommend black but if your taste buds are not ready for the strong taste
we recommend a natural sweetener such as stevia with a splash of unsweetened almond milk.

Alcohol is a no fly zone! Your liver is the detox destination of your body. When you drink your liver
gets busy ridding your body of the poison (alcohol) you put in it. While it is dealing with alcohol, it
cannot break down food calories or burn fat and thus you are left with the extra calories and no fat
loss.

Spices and Sauces

This is an area that again the user must take caution. READ, READ, READ those labels! Eat for your
long term goals and NOT short term satisfaction! Mrs. Dash spices can add a huge variety of tastes
and deliciousness to every meal. Balsamic vinegar and slight drips of olive oil can spice up a salad
too. Keep it simple and be mindful. Remember YOU have the power and options to choose the right
foods!
 Meal Plan
Basic Info for this program
Begin EACH day by drinking a minimum 1/2 liter of water with
lemon juice. Water with lemon helps speed up weight loss.
Drinking water with lemon for weight loss is also an effective
way to help eliminate toxins, clean internal waste, and
promote energy boosts. Simply slice up a lemon and squeeze
the juice into your water and just to ensure you get every
drop, add the slices to your glass. Real lemons are better to
use then concentrated lemon juice. Read the label, there is
more then just lemons in that juice. Other ingredients are
added, so natural is better.

Another powerful way to remove toxins from your system is

Green tea. Some studies suggest that drinking green tea or
taking green tea extract pills can increase metabolism and help
burn fat. It is also chock-full of polyphenols, and
phytochemicals with potent antioxidant properties which give
green tea its bitter flavor. There is also some evidence that
green tea can prevent the absorption of heavy metals and
toxins into the blood stream.

Drink 3 cups of green tea daily. Allow tea to steep for three to
five minutes to bring out its catechins. The best way to get
the catechins and other flavonoids in tea, is to drink it freshly
brewed. Decaffeinated, bottled ready-to-drink tea
preparations, and instant teas have less of these compounds.

After cleanse week, you are free to sub in protein for other
approved proteins, same for fats and carbs. There is a list at
the back of approved sources, BUT be careful and if you do
not know what is a protein, carb or fat, ASK! It is also
important to ensure equal portions.
 Nutrition is the key,
you cannot out train poor nutrition!
Days 1–7: Cleanse Week! Take 2 fish oil capsules
each meal. During Cleanse Week, follow the plan
as stated.

Meal 1: Chicken or Turkey or another lean protein source (Women 3oz,

Men 5 oz)
Whole organic eggs (Women 1, Men up to 2)
Large serving of broccoli or spinach cooked in a pan in coconut oil (may
use vegetable oil)
1⁄2 grapefruit

1hr before meal 2

1liter of water with 1 fresh squeezed lemon

Meal 2: Greens Shake (Either use 1scoop of Protein Powder, Greens

Powder and water or 1 scoop of Protein powder, spinach and water
blended)

Meal 3: Cod, Salmon or Tuna (Women 4oz, Men 6oz)

Brown Rice (Women 1/2 Cup, Men 1 Cup: Rice is measured cooked)
Large serving of green veggies

Meal 4: 1⁄2 grapefruit

Meal 5 Post Work out: Protein Shake (mix with water)

Meal 6: Egg White Omelet with 2 veggies

Days 8–9: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good for
you’ carbohydrates. For this program we want to limit carb intake to early morning or post
workout.

DAY 8:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and eat

Noon/PM: Steamed asparagus and 3-4oz chicken breast.

PM snack: Protein shake with strawberries,1 slice of watermelon

PM meal: Lemon cod and steamed veggies with 1/2 sweet potatoe

- place cod in tinfoil with peppers, lemon juice and Mrs. Dash of choice in oven. Bake for 45-60 mins
(pending if fish is frozen).

Bedtime snack: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar Maple syrup
and cinnamon on top.

DAY 9:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Protein Shake

-Protein Powder, water, ice and a handful of spinach

Noon/PM: Spinach chicken salad

- 1 1/2 Cups of spinach, 3 oz of chicken, 1/4 cup of blueberries, 1/4 cup of strawberries

PM snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice) or PB2. Mix
and eat

PM meal: Ground turkey tacos

-minced lean turkey fried with taco seasoning and use romaine lettuce hearts as shells. Low sugar salsa and
low fat cheese may be added.

Bedtime Snack: Protein Shake

Days 10–11: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good for
you’ carbohydrates. For this program we want to limit carb intake to early morning or post
workout.

Day 10
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Raw veggies and chopped 3 oz chicken breast

Noon/PM: Chicken skewers/ steamed veggies/1/2 cup brown rice

- Cut 3 oz of chicken into cubes, Cut 1 cup of red pepper, green pepper and onions into squares. Place on
skewers and grill. Season with Ms. Dash

PM meal: Protein Shake with strawberries, 1 slice of watermelon.

PM Meal: Breaded fried salmon and baked asparagus

- Bread salmon w/ 1 slice of Ezekiel bread crumbs, fry with olive oil and lemon juice. Bake asparagus 15-20
minutes.

Bedtime Snack: Protein shake

- Protein Powder, ice, water, handful of spinach

DAY 11:
AM meal: Scramble 1 whole egg, add in 3 oz of cooked chicken, or turkey, 1/4 cup of onions. When cooked
add 2 tbsp of salsa

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and eat

Noon/PM: Steamed asparagus and 3-4oz chicken breast.

PM snack: Protein Shake with strawberries, 1 slice of watermelon

PM meal: Ripped in 42 burger/ romaine lettuce hearts as bun

-place extra lean ground beef in pan with an egg, onion, peppers and garlic. Fry on pan with light spray or
olive oil. Use mustard and veggies toppings.

Bedtime snack: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar Maple syrup
and cinnamon on top.
Days 12–13: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good
for you’ carbohydrates. For this program we want to limit carb intake to early morning or
post workout.

DAY 12
AM: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: 10 almonds, Protein shake

- Protein Powder, water, handful of spinach, ice

Noon/PM: Spinach chicken salad

- 1 1/2 Cups of spinach, 3 oz of chicken, 1/4 cup of blueberries, 1/4 cup of strawberries

PM snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and
eat

PM meal: Chicken fajita

-Cut chicken into strips, cook. Add fajita seasoning. Cut red peppers, green peppers and onions into strips
and cook. Place chicken and peppers onto a lettuce leaf and top with salsa.

Bedtime: Protein shake

-Protein Powder, water, ice, handful of spinach

Day 13
AM: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Raw veggies and chopped chicken breast

Noon/PM: Chicken skewers/ steamed veggies

PM: Protein Shake with strawberries, 1 slice of watermelon

PM Meal: Baked cod and asparagus/ 1/2 cup brown rice

- Place cod in tin foil and squeeze lemon juice on top. Add Ms. Dash Garlic and Herb, as well as a little
Italian seasoning. Bake for 20-25 minutes.Bake asparagus for 15-20 minutes.

Bedtime: Protein shake

-Protein Powder, water, ice, handful of spinach

Day 14: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean
good for you’ carbohydrates. For this program we want to limit carb intake to early
morning or post workout.

DAY14
AM: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix
and eat

Noon/PM: Steamed asparagus and 3-4oz chicken breast.

PM snack: Protein Shake with strawberries, 1 slice of watermelon

PM meal: Chicken and Veggies/1/2 cup brown rice

-Cut chicken into cubes, place in a baking dish with peppers, onions, minced garlic, ginger, and
broccoli. Cut into match sticks. Stir in Ms. Dash Extra Spicy and bake for 25-30 min.

Bedtime: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar maple
syrup and cinnamon on top.
 Days 15 and 16: Eat to Meet Long-Term Goals,
Not Short- Term Satisfaction
5 Day Challenge Week

DAY 1- Treat Meal

Morning Cardio

Meal 1: Lean Protein (Women 3oz, Men 5oz)

1 Egg + Egg Whites (Women 1/2 cup, Men 1 Cup)
4 fish oil cap

Meal 2: 1 scoop of whey protein mixed with water

One piece of fruit

Finisher

Meal 3: Lean Protein: chicken, salmon, cod, steak (Women 4oz, Men 6oz)
Brown rice or quinoa (Women 1/3 Cup, Men 2/3 Cup)
Large serving of veggies (broccoli, cauliflower, spinach, sliced green pepper or mixed salad)
4 fish oil cap

Meal 4: 1 scoop of whey protein mixed with water

Serving of almonds (15 pieces)

Weight Training

Meal 5 : Treat Meal

4 fish oil cap

Meal 6: Spinach omelet (Women 1/2 cup of egg whites,Men 1 cup) spinach, green peppers, mushrooms, fat
free cheese slice and tbsp of salsa can be added
4 fish oil cap

DAY 2: Fast Day

Morning Cardio: Steady State

Meal 1 AM: 1/2 Grapefruit

4 fish oil cap

Meal 2 PM: 1/2 Grapefruit

4 Fish oil cap

Tips:
- Drink plenty of water
- Green tea and coffee really help when your starting to get hungry
- Before bed, you can have a large tbsp of natural peanut butter to curb your appetite
Days 17 and 18:

5 Day Challenge Week

Day 3: Shake Day

Take your pick of either super shake recipes attached

Women have two full size servings throughout the day. So you can break this down to 4 half size shakes.
(Breakfast, Lunch, Supper, Before Bed)

Men have three full size servings throughout the day (Breakfast, Lunch, Evening) Fish oils with every shake!

DAY 4: Protein/Veggies/Fruit Day

Morning Cardio: Finisher

Meal 1:
Easy Cheesy Eggs Recipe attached (Men Full Serving, Women 1/2)
1 cup of strawberries
4 fish oil cap

Meal 2:
1 scoop of whey protein mixed with water
One piece of fruit

Meal 3:
Tuna or Grilled Chicken Salad (Women 1/2 chicken breast or 1/2 can of tuna, Men 1 Chicken breast or 1
can)
Large salad with any veggies you like
One piece of fruit
4 fish oil cap

Meal 4:
1 Hard Boiled Egg
1 Apple

Meal 5:
Lean cut Steak or Chicken (Women 6oz, Men 8 oz)
Corn on the cob (1 ear)
Side salad
4 Fish oil cap

Meal 6:
Spinach omelet (Women 1/2 cup of egg whites,Men 1 cup) spinach, green peppers, mushrooms, fat free
cheese slice and tbsp of salsa can be added
4 fish oil cap
Day 19:

5 Day Challenge Week

DAY 5: Protein/Veggies/Fruit Day

Morning Cardio: Finisher

Meal 1:
Spinach and Mushroom Frittata (Women 1 serving, Men 2 servings)
4 fish oil cap

Meal 2:
1 scoop of whey protein mixed with water
1/2 Cup of baby carrots

Meal 3:
Tuna or Grilled Chicken Salad (Women 1/2 chicken breast or 1/2 can of tuna, Men 1 Chicken breast or 1
can)
Large salad with any veggies you like
4 Fish oil cap

Meal 4:
Almonds (Approx. 25 pieces)

Meal 5:
Lean cut Steak or BBQ Chicken (Women 6oz, Men 8 oz)
6-8 Stalks of asparagus
4 Fish oil cap

Meal 6:
Spinach omelet (Women 1/2 cup of egg whites,Men 1 cup) spinach, green peppers, mushrooms, fat free
cheese slice and tbsp of salsa can be added
4 fish oil cap
Days 20–21: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good for
you’ carbohydrates. For this program we want to limit carb intake to early morning or post
workout.

DAY 20:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and eat

Noon/PM: Steamed asparagus and 3-4oz chicken breast.

PM snack: Protein shake with strawberries,1 slice of watermelon

PM meal: Lemon cod and steamed veggies

- place cod in tinfoil with peppers, lemon juice and Mrs. Dash of choice in oven. Bake for 45-60 mins
(pending if fish is frozen).

Bedtime snack: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar Maple syrup
and cinnamon on top.

DAY 21:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Protein Shake

-Protein Powder, water, ice and a handful of spinach

Noon/PM: Spinach chicken salad

- 1 1/2 Cups of spinach, 3 oz of chicken, 1/4 cup of blueberries, 1/4 cup of strawberries

PM snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice) or PB2. Mix
and eat

PM meal: Ground turkey tacos

-minced lean turkey fried with taco seasoning and use romaine lettuce hearts as shells. Low sugar salsa and
low fat cheese may be added.

Bedtime Snack: Protein Shake

Days 22–23: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good for
you’ carbohydrates. For this program we want to limit carb intake to early morning or post
workout.

Day 22
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Raw veggies and chopped 3 oz chicken breast

Noon/PM: Chicken skewers/ steamed veggies

- Cut 3 oz of chicken into cubes, Cut 1 cup of red pepper, green pepper and onions into squares. Place on
skewers and grill. Season with Ms. Dash

PM meal: Protein Shake with strawberries, 1 slice of watermelon.

PM Meal: Breaded fried salmon and baked asparagus

- Bread salmon w/ 1 slice of Ezekiel bread crumbs, fry with olive oil and lemon juice. Bake asparagus 15-20
minutes.

Bedtime Snack: Protein shake

- Protein Powder, ice, water, handful of spinach

DAY 23:
AM meal: Scramble 1 whole egg, add in 3 oz of cooked chicken, or turkey, 1/4 cup of onions. When cooked
add 2 tbsp of salsa

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and eat

Noon/PM: Steamed asparagus and 3-4oz chicken breast.

PM snack: Protein Shake with strawberries, 1 slice of watermelon

PM meal: Ripped in 42 burger/ romaine lettuce hearts as bun

-place extra lean ground beef in pan with an egg, onion, peppers and garlic. Fry on pan with light spray or
olive oil. Use mustard and veggies toppings.

Bedtime snack: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar Maple syrup
and cinnamon on top.
Days 24–25: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good
for you’ carbohydrates. For this program we want to limit carb intake to early morning or
post workout.

DAY 24
AM: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: 10 almonds, Protein shake

- Protein Powder, water, handful of spinach, ice

Noon/PM: Spinach chicken salad

- 1 1/2 Cups of spinach, 3 oz of chicken, 1/4 cup of blueberries, 1/4 cup of strawberries

PM snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and
eat

PM meal: Chicken fajita

-Cut chicken into strips, cook. Add fajita seasoning. Cut red peppers, green peppers and onions into strips
and cook. Place chicken and peppers onto a lettuce leaf and top with salsa.

Bedtime: Protein shake

-Protein Powder, water, ice, handful of spinach

Day 25
AM: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Raw veggies and chopped chicken breast

Noon/PM: Chicken skewers/ steamed veggies

PM: Protein Shake with strawberries, 1 slice of watermelon

PM Meal: Baked cod and asparagus and 1/2 sweet potatoe

- Place cod in tin foil and squeeze lemon juice on top. Add Ms. Dash Garlic and Herb, as well as a little
Italian seasoning. Bake for 20-25 minutes.Bake asparagus for 15-20 minutes.

Bedtime: Protein shake

-Protein Powder, water, ice, handful of spinach

Days 26–27: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good for
you’ carbohydrates. For this program we want to limit carb intake to early morning or post
workout.

DAY 26:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and eat

Noon/PM: Steamed asparagus and 3-4oz chicken breast.

PM snack: Protein shake with strawberries,1 slice of watermelon

PM meal: Lemon cod and steamed veggies

- place cod in tinfoil with peppers, lemon juice and Mrs. Dash of choice in oven. Bake for 45-60 mins
(pending if fish is frozen).

Bedtime snack: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar Maple syrup
and cinnamon on top.

DAY 27:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Protein Shake

-Protein Powder, water, ice and a handful of spinach

Noon/PM: Spinach chicken salad

- 1 1/2 Cups of spinach, 3 oz of chicken, 1/4 cup of blueberries, 1/4 cup of strawberries

PM snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice) or PB2. Mix
and eat

PM meal: Ground turkey tacos

-minced lean turkey fried with taco seasoning and use romaine lettuce hearts as shells. Low sugar salsa and
low fat cheese may be added.

Bedtime Snack: Protein Shake

Days 28–29: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good for
you’ carbohydrates. For this program we want to limit carb intake to early morning or post
workout.

Day 28:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Raw veggies and chopped 3 oz chicken breast

Noon/PM: Chicken skewers/ steamed veggies

- Cut 3 oz of chicken into cubes, Cut 1 cup of red pepper, green pepper and onions into squares. Place on
skewers and grill. Season with Ms. Dash

PM meal: Protein Shake with strawberries, 1 slice of watermelon.

PM Meal: Breaded fried salmon and baked asparagus

- Bread salmon w/ 1 slice of Ezekiel bread crumbs, fry with olive oil and lemon juice. Bake asparagus 15-20
minutes.

Bedtime Snack: Protein shake

- Protein Powder, ice, water, handful of spinach

DAY 29:
AM meal: Scramble 1 whole egg, add in 3 oz of cooked chicken, or turkey, 1/4 cup of onions. When cooked
add 2 tbsp of salsa

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and eat

Noon/PM: Steamed asparagus, 3-4oz chicken breast, 1 cup broccoli

PM snack: Protein Shake with strawberries, 1 slice of watermelon

PM meal: Ripped in 42 burger/ romaine lettuce hearts as bun

-place extra lean ground beef in pan with an egg, onion, peppers and garlic. Fry on pan with light spray or
olive oil. Use mustard and veggies toppings.

Bedtime snack: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar Maple syrup
and cinnamon on top.
Days 30–31:: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good
for you’ carbohydrates. For this program we want to limit carb intake to early morning or
post workout.

DAY 30:
AM: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: 10 almonds, Protein shake

- Protein Powder, water, handful of spinach, ice

Noon/PM: Spinach chicken salad

- 1 1/2 Cups of spinach, 3 oz of chicken, 1/4 cup of blueberries, 1/4 cup of strawberries

PM snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and
eat

PM meal: Chicken fajita

-Cut chicken into strips, cook. Add fajita seasoning. Cut red peppers, green peppers and onions into strips
and cook. Place chicken and peppers onto a lettuce leaf and top with salsa.

Bedtime: Protein shake

-Protein Powder, water, ice, handful of spinach

Day 31:
AM: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Raw veggies and chopped chicken breast

Noon/PM: Chicken skewers/ steamed veggies/ 1/2 cup brown rice

PM: Protein Shake with strawberries, 1 slice of watermelon

PM Meal: Baked cod and asparagus

- Place cod in tin foil and squeeze lemon juice on top. Add Ms. Dash Garlic and Herb, as well as a little
Italian seasoning. Bake for 20-25 minutes.Bake asparagus for 15-20 minutes.

Bedtime: Protein shake

-Protein Powder, water, ice, handful of spinach

Days 32–33: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good for
you’ carbohydrates. For this program we want to limit carb intake to early morning or post
workout.

Day 32:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Raw veggies and chopped 3 oz chicken breast

Noon/PM: Chicken skewers/ steamed veggies

- Cut 3 oz of chicken into cubes, Cut 1 cup of red pepper, green pepper and onions into squares. Place on
skewers and grill. Season with Ms. Dash

PM meal: Protein Shake with strawberries, 1 slice of watermelon.

PM Meal: Breaded fried salmon and baked asparagus

- Bread salmon w/ 1 slice of Ezekiel bread crumbs, fry with olive oil and lemon juice. Bake asparagus 15-20
minutes.

Bedtime Snack: Protein shake

- Protein Powder, ice, water, handful of spinach

DAY 33:
AM meal: Scramble 1 whole egg, add in 3 oz of cooked chicken, or turkey, 1/4 cup of onions. When cooked
add 2 tbsp of salsa

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and eat

Noon/PM: Steamed asparagus and 3-4oz chicken breast.

PM snack: Protein Shake with strawberries, 1 slice of watermelon

PM meal: Ripped in 42 burger/ romaine lettuce hearts as bun/ 1/2 sweet potato

-place extra lean ground beef in pan with an egg, onion, peppers and garlic. Fry on pan with light spray or
olive oil. Use mustard and veggies toppings.

Bedtime snack: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar Maple syrup
and cinnamon on top.
Days 34–35: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good for
you’ carbohydrates. For this program we want to limit carb intake to early morning or post
workout.

Day 34:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Raw veggies and chopped 3 oz chicken breast

Noon/PM: Chicken skewers/ steamed veggies

- Cut 3 oz of chicken into cubes, Cut 1 cup of red pepper, green pepper and onions into squares. Place on
skewers and grill. Season with Ms. Dash

PM meal: Protein Shake with strawberries, 1 slice of watermelon.

PM Meal: Breaded fried salmon and baked asparagus

- Bread salmon w/ 1 slice of Ezekiel bread crumbs, fry with olive oil and lemon juice. Bake asparagus 15-20
minutes.

Bedtime Snack: Protein shake

- Protein Powder, ice, water, handful of spinach

DAY 35:
AM meal: Scramble 1 whole egg, add in 3 oz of cooked chicken, or turkey, 1/4 cup of onions. When cooked
add 2 tbsp of salsa

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and eat

Noon/PM: Steamed asparagus and 3-4oz chicken breast.

PM snack: Protein Shake with strawberries, 1 slice of watermelon

PM meal: Ripped in 42 burger/ romaine lettuce hearts as bun

-place extra lean ground beef in pan with an egg, onion, peppers and garlic. Fry on pan with light spray or
olive oil. Use mustard and veggies toppings.

Bedtime snack: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar Maple syrup
and cinnamon on top.
Days 36–37: Carb add in and Fat loss! Take 4 fish oil
capsules each meal.
Now that your body has adjusted and is geared up to burn fat, we will add in ‘clean good for
you’ carbohydrates. For this program we want to limit carb intake to early morning or post
workout.

Day 36:
AM meal: 3oz chicken, turkey or other lean protein source, 15 raw almonds

AM Snack: Raw veggies and chopped 3 oz chicken breast

Noon/PM: Chicken skewers/ steamed veggies

- Cut 3 oz of chicken into cubes, Cut 1 cup of red pepper, green pepper and onions into squares. Place on
skewers and grill. Season with Ms. Dash

PM meal: Protein Shake with strawberries, 1 slice of watermelon.

PM Meal: Breaded fried salmon and baked asparagus

- Bread salmon w/ 1 slice of Ezekiel bread crumbs, fry with olive oil and lemon juice. Bake asparagus 15-20
minutes.

Bedtime Snack: Protein shake

- Protein Powder, ice, water, handful of spinach

DAY 37:
AM meal: Scramble 1 whole egg, add in 3 oz of cooked chicken, or turkey, 1/4 cup of onions. When cooked
add 2 tbsp of salsa

AM Snack: 3/4 cup greek yogurt, 1/2 scoop protein, 1 teaspoon no sugar jello (flavor of choice). Mix and eat

Noon/PM: Steamed asparagus and 3-4oz chicken breast.

PM snack: Protein Shake with strawberries, 1 slice of watermelon

PM meal: Ripped in 42 burger/ romaine lettuce hearts as bun

-place extra lean ground beef in pan with an egg, onion, peppers and garlic. Fry on pan with light spray or
olive oil. Use mustard and veggies toppings.

Bedtime snack: Protein pancakes

-1.5 scoop protein 2/3 cup egg whites, pinch of stevia. Whisk and fry. Option: add no sugar Maple syrup
and cinnamon on top.
Days 38-42: So Close!

Final Week Prep! You’re so close to the end of Phase 1!

For the final week, you have 2 basic options, which will begin Day 38.
Come Day 38, you can choose from the following:
1: Cut all carbohydrates. In this context, I’m referring to all fruit, sweet
potato, rice, quinoa, oatmeal, etc. Greens and other veggies still ok.
Also in the final week, cut sodium, and artificial sweeteners (this
includes protein powders and BCAAs). This scenario will have you
weighing as light as possible next Saturday, because for 1g of
carbohydrate in your body, your body retains 4g water.
2: Repeat the “Cleanse week” you did at the beginning of the program
(week 1 of your meal plan). This is a good option for you especially if
week 1 brought a large weight loss for you specifically.
Keep everything PERFECT this final week! You can do this!
 TRANSFORM
TRANSFORM IN 42: NUTRITION GUIDE

UNDERSTANDING AND READING NUTRITIONAL LABELS

A big way to help yourself during this program and the rest of your life is
to educate yourself and make the BEST most healthy choices.
This is one of the MOST important parts of the program. Before eating anything first ask, “Will this
bring me closer to my goals?” When questioning if a food is allowed, flip the item over and have a read.
There is a lot of information back there but remember the Heavyweights team is ALWAYS here to help.
3. Total Fat- Believe it or not fats are important to
THE LABEL healthy living. Your body needs them but they
need the right kind. Trans fats and saturated fats
are BAD fats. We want to eliminate those!
Omega 3 fatty acids are great, especially for a
healthy heart (one of the many benefits of the
fish oil supplements).

4. Cholesterol and Sodium. Try to keep these

low as well. Sodium will drive blood pressure
up and retain water.

5. Carbohydrates- THIS is one of the most

important things to look at. Something may be
low in calories and fat but loaded in sugar and
carbs. Sugars readily turn to fat if they are not
used as energy. Sugar simply stated is a drug.
Limit, limit, limit your sugars! We cannot
express this enough.

6. Protein- Every time you eat, include a protein

source. By consuming protein; you slow the
digestion of the entire meal. This allows you to
avoid insulin spikes, and maintain a stable
blood sugar level- which places you right in
that target fat loss zone! Protein also keeps
1. Serving Size - Serving size is important. A choice may not be you fuller longer, and increases energy! High
as ‘healthy’ as it appears because the size is so small. protein = a good choice!
Always compare the information to the size.
7. and 8. % Daily Value- this portion explains
2. Calories- Your body needs energy. Your body gets this how much vitamins out of a certain calorie per
energy from food and we call this energy, calories. Your body day diet are in the item.
needs to burn more calories than it takes in, in order to lose
weight. For this program, calories are not as vital as the Please Note: this item would not be 42 day
macro nutrients (protein, carbs and fat) and when you’re approved based on its sugar content.
eating them.
 TRANSFORM
TRANSFORM IN 42: NUTRITION GUIDE

Approved Foods List:

PROTEINS: VEGETABLES
Spinach
Chicken Breast
Wild fish (Cod, salmon, tuna) Broccoli
Cauliflower
Eggs and Egg whites
Turkey breast (Not processed) Green/Red Peppers
Red onions
High quality Ground Turkey
Mushrooms
Extra lean ground beef
Extra lean steak Lettuce
Asparagus
Turkey Bacon
Protein Powder Hot Peppers

CARBOHYDRATES
FRUITS (MORNING AND POST
Steel cut oats
WORKOUT ONLY)
100% Natural Oatmeal
Brown rice Mixed berries
Grapefruit
Ezekile Bread
Kiwi
Sweet Potatoes
Spaghetti Squash
Quinoa OTHER:
Flax meal Greek yogurt
No Sugar Jello
FATS Flavor extracts
PB2
Almonds
Cinnamon
Almond Butter
Mrs. Dash spices
Olive Oil
Franks Hot sauce
Natural Organic Peanut Butter
Omega 3 Fish oil No sugar/carb Maple syrup