SNATCHED IN. 14 DAYS DieticianGUIDELINES1. As you embark on this journey, you will deny yourself, push past your limits, and you will see your body transform right before your eyes. 2. Your weigh in will be every Saturday morning. PLEASE DO NOT WAIT FOR US TO CONTACT YOU. 3. All tea or cereals e.g oats should be sweetened with Honey, Stevia or Agave Nectar Milk should be skimmed milk eg Dano Slim, Marvel or Milex slim, 4. You must drink at least 1 glass of water before each meal, and 2 glasses after. 5. If possible try to eat before bedtime. 6. Be sure to stick to the portions and eat slowly at mealtime, water will fill you up after meals. 7. Drink one cup of warm water into it if you craving a soft drink. 8. If you want to chew gum, be sure to buy sugar free gum (e.g orbit). 9. All salads must be eaten with 1 tablespoon of low fat salad dressing, or 2 tablespoons of fat free dressing, 10. Snack on a carrot or cucumber anytime you feel puckish. ner before 7:30pm or 3 hours half a lemon squeezedMEATS Cabbage ‘SUPPLEMENTS Chicken Corn Green Tea Turkey Plantain Honey/Stevia Goat Meat Sweet Potatoes Almond Milk Fish Irish Potatoes Celery Oo FRUITS Onions Avocado/Olive Oil Orange Spring Onions Apples Green peas Lime Ginger Pineapple Yam Watermelon Mango WHOLE Fooos Groudnut/Almond nuts ‘VEGETABLES: Oatmeal Carrots Brown Rice/Couscous/Ofada Lettuce ‘ice/Bulgur Wheat Cucumber Whole Wheat Bread/Ezekiel Bread Avocado: Pasta (Spaghetti/Macaroni) Green Pepper Brown Honey Beans Yellow Pepper Coconut Milk Tomatoes Eggsony oAY. DAY 2 to Smoathie 250m = oes E99 lite Noo) SNATCHED IN 14 DAYS Zig carcts 5 Mackerel (Titus) Unni vegan 2g carote 2 Pieces of Fan (No atin wth a much DAY 3 fnazorenges ony 4 OAYS, ‘Ropes and Pineapple foe grame) vegetable Dee (soe DAY 6 DAYT 7299 white Omelate Tapple Teup of Bulgur wheat or Otaaa Rice (2 Siar of rood 2 Plecos of Sides andShreades Carat) iatermaton ue (50m) (eolledercritec)ony oA WEEK 2: LEAN OUT PROGRAM ‘4£a9 white omelette stufed with as ‘cup of Spaghetti or Macaroni with 2 ‘nuk Vogetabe of chee es Seed Bigot Nena suce ok DAY 9 {sieeot Yam win ote stew ana ‘haf Mon Moin 2 Rees of Teper en oar wn coed DAY 10 essence Smocne wen Gieg Crean Sala wi nore STA DAY. S¥esderoveront one 1p of oes Cooked Beans and’ of 2 Pieces of Sede Fgh NO ata in Vege StF DAY 1222802 era with Boles eg “eet eda or often 2-2 Mangoes DAY 13 25tices of Ahara Pancake tiles Chicken Seiad 2 ces of in inasmuch DIV 14 aes c¥vistermeton ce 1 Main Moin Wap oa Piece of Chicken 1 weir cits (som ‘witha aise of Stosmad/ Enea Veggie Peppered FishUC Remember to stay hydrated throughout the entire workout, little sips even if you aren't thirsty. REMEMBER TO BREATHE at all times, do not hold your breath at any point. EXERCISE Week 1 Day 182 1000 Skips 20 Bicycle Kicks 10 Leg Lifts 10 Cross Crunches 10 Side Planks 20 Sec Plank Day 486 100 Jumping Jacks 40 Lunges 40 Squats 50 High Knees 50 Butt Kicks 10 Burpees 20 Sec Plank 20 Leg Lifts 100 Crunches Week 2: High Intensity Interval Tr (Plyometrics) (2 sets) 100 Jump Ropes 20 Jump Squats 20 Floor Climbs 20 Jumping Jacks 20 Half Burpees 50 Jump Rope 20 Jumping Jacks 20 Squats 60 Seconds Jogging on the Spot 20 Sit ups. 20 Leg Lifts 25 Jumping Jacks PLEASE NOTE!!! All Exercises are to be done 4 to 5 1es every week . Monday, Tuesday, Thursday, Friday and Saturday are work out days(you do not get to select the days you decide to work out).