14 DAY EXTREME RAPID MAKEOVER
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1 14 DAY EXTREME RAPID MAKEOVER
2
3 14-Day Extreme Rapid Makeover If you are preparing to take the final photo of your transformation, getting ready to walk on stage for a show or competition, trying to lose excess water weight that is bloating you out, or just want to dial it in for a special event to look and feel your best, then this is the perfect extreme rapid makeover for you! During this two week makeover, there will not be a lot of variety, but you will absolutely see results! You are going to limit your diet to mostly protein and vegetables. We recommend only working out in the morning, but if you have to, you can work out in the evening. Never skip a workout because you can t do it in the morning. During the last seven days of this, you will want to eat plenty of the following: asparagus, cucumber, celery, black coffee, and tea (dandelion root tea). You have to stay away from all salt and sodium, including hot sauce and soy sauce. You will want to increase your water intake by 30% in the beginning of the last week. On day 11, start cutting back water slowly. On day 12, cut back water intake even more. On day thirteen, only sip water and have an intense workout session. On the day of your event, only sip water. Afterwards, you can go back to your regular water intake. Congratulations! You have made it! * Please note: This is for individuals who have been working out to JNL Fusion and are 5-10 pounds away from their goal weight and figure.
4 DAY 1 BREAKFAST: 3 eggs 1 medium apple 1 cup sweet potato 12 almonds 15 asparagus spears Protein: 123g Carbs: 84g Fat: 40g
5 BREAKFAST: 4 egg whites ½ avocado DAY 2 ½ cup blueberries ½ cup kidney beans ½ cup blueberries 4 oz. salmon, grilled or baked ½ cup baked zucchini ½ cup broccoli ½ cup squash 1 tbsp olive oil Protein: 124g Carbs: 86g Fat: 37g
6 DAY 3 BREAKFAST: 3 eggs 1 3 cup black beans 3 mini bell peppers scoop ½ grapefruit 3 oz. skinless chicken breast, grilled, baked, or steamed ½ cup pinto beans scoop ½ grapefruit 3 oz. skinless chicken breast, grilled, baked, or steamed 7 button mushrooms 2 cups mixed green salad Protein: 127g Carbs: 87g, Fat: 40g
7 BREAKFAST: 3 eggs DAY 4 1 medium apple 1 cup sweet potato 12 almonds 15 asparagus spears Protein: 123g Carbs: 84g Fat: 40g
8 DAY 5 BREAKFAST: 3 eggs 1 3 cup black beans 3 mini bell peppers 1tbsp. peanut butter 3 oz. skinless chicken breast, grilled, baked, or steamed 1 cup sweet potato 4 oz. salmon, grilled or baked ½ cup baked zucchini ½ cup broccoli ½ cup squash 1 tbsp. olive oil Protein: 122g Carbs 85g Fat 45g
9 BREAKFAST: 4 egg whites ½ avocado DAY 6 ½ cup blueberries ½ cup kidney beans ½ cup blueberries 4 oz. salmon, grilled or baked ½ cup baked zucchini ½ cup broccoli ½ cup squash 1 tbsp. olive oil Protein: 124g Carbs: 86g Fat: 37g
10 DAY 7 BREAKFAST: 3 eggs 1 3 cup black beans 3 mini bell peppers scoop ½ grapefruit 3 oz. skinless chicken breast, grilled, baked, or steamed ½ cup pinto beans scoop ½ grapefruit 3 oz. skinless chicken breast, grilled, baked, or steamed 7 button mushrooms 2 cups mixed green salad Protein: 127g Carbs: 87g, Fat: 40g
11 BREAKFAST: 4 egg whites ½ cup 2% cottage cheese DAY 8 1 cup cucumber slices 1 cup Plain Greek Yogurt ½ cup sweet potato ½ cup zucchini baked 15 medium asparagus spears Protein: 155g Carbs 72g Fat 31g
12 DAY 9 BREAKFAST: 4 egg whites ¼ cup pinto beans ½ avocado 1 tbsp. peanut butter 4 oz. tuna ½ cup zucchini 10 asparagus spears ½ cup broccoli ½ cup squash ¾ cup 2% cottage cheese Protein 146g Carbs 77g Fat 33g
13 BREAKFAST: 3 eggs 1 cup spinach 5 cherry tomatoes 4 mushrooms ½ cup cucumber DAY 10 5 oz. salmon, grilled or baked ½ cup broccoli ½ cup zucchini 3 mini bell peppers 10 asparagus spears ¼ cup cucumber 1 tsp. olive oil 1 cup 2% cottage cheese 1 celery stick Protein 152g Carbs 71g Fat 35g
14 DAY 11 BREAKFAST: 4 egg whites ½ cup 2% cottage cheese 1 cup cucumber slices 1 cup Plain Greek Yogurt ½ cup sweet potato ½ cup zucchini baked 15 medium asparagus spears Protein: 155g Carbs 72g Fat 31g
15 BREAKFAST: 4 egg whites ¼ cup pinto beans ½ avocado DAY 12 1 tbsp. peanut butter 4 oz. tuna ½ cup zucchini 10 asparagus spears ½ cup broccoli ½ cup squash ¾ cup 2% cottage cheese Protein 146g Carbs 77g Fat 33g
16 DAY 13 BREAKFAST: 3 eggs 1 cup spinach 5 cherry tomatoes 4 mushrooms ½ cup cucumber 5 oz. salmon, grilled or baked ½ cup broccoli ½ cup zucchini 3 mini bell peppers 10 asparagus spears ¼ cup cucumber 1 tsp olive oil 1 cup 2% cottage cheese 1 celery stick Protein 152g Carbs 71g Fat 35g
17 BREAKFAST: 4 egg whites ½ cup 2% cottage cheese DAY 14 1 cup cucumber slices 1 cup Plain Greek Yogurt ½ cup sweet potato ½ cup zucchini baked 15 medium asparagus spears Protein: 155g Carbs 72g Fat 31g
14 FAT BURNING BREAKFAST IDEAS MADE UP OF PROTEIN AND SLOW CARBS
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