HOW THIS UNIQUE DIET CHANGED MY LIFE.

THE EASIEST EATING PLAN TO GET RIPPED.

A TESTIMONY OF SOMEONE WHO
SUCCEDED WITH THE BEST FEEDING CYCLE

ANDREW S. ESCAGEDA
 Chapter 1.- exercises
CIRCUIT STRENGTH TRAINING
The goal of this program is to get cut, so you’ll train
with full-body workouts in circuit training days, thus
you’ll maximize fat loss.
The order of exercises will be as the following:

1.- Full body exercise

2.- Full body exercise
3.- Full body exercise
4.- Abdominals
5.- Thighs
6.- Chest
7.- Back
8.- Shoulders
9.- Biceps
10.- Triceps
 EXERCISES FOR FREE WEIGHTS
BODY PARTS

FULL BODY

1.- Power clean & press

2.- Power clean & jerk
3.- Power snatch
4.- Power jerk
5.- Power clean
6.- Squat & press

ABDOMINALS

1.- Swiss Ball sit ups

2.- Good mornings
3.- Dumbell side bend
4.- Stiff-legged deadlift
5.- Leg raise
6.- V-ups (jackknife)
7.- Crunch
8.- Bicycle crunch
9.- Hip roll
10.- Russian twist
11.- Stability Ball pass

BACK

1.- Bent-over row

2.- One-arm dumbbell row
3.- T-bar row
4.- Deadlift
5.- Stiff-legged deadlift
6.- Romanian Deadlift
7.- Push press
8.- Chin ups
9.-Pull-ups
10.- Inverted row

THIGHS

1.- Back squat

2.- Front squat
3.- Hack squat
4.- Lunges
5.- Bulgarian split squat
6.- One-legged squat
7.- Jump squas

CHEST

1.- Dumbbell bench press

2.- Push-ups between benches
3.- Close-grip bench press
4.- Close-grip push ups
5.- Dumbell pullover
6.- Elevated push-ups
7.- Standard push-ups
8.- Dips

SHOULDERS

1.-Dumbell shoulder press

2.- Upright row
3.- Seated rear delt raise
4.- Bent-over lateral raise
5.- Standing lateral raise
6.- Front raise
7.- Military press
8.- Arnold press
TRICEPS

1.- Tricep kickback

2.- French curl
3.- Skull crushers
4.- Dips
5.- One-arm tricep extension
6.- Close-grip push up

BICEPS

1.- Biceps curl

2.- Concentration curl
3.- Hammer Curl
4,. Close-grip chin ups
5.- Reverse curl

FOREARMS

1.- Palms-up wrist curl

2.- Palms-down wrist curl

NECK

1.- Freehand neck resistance

2.- Lying plate neck resistance
3.- Front bridge
4.- Back bridge

CALVES

1.- One-legged calf raise

2.- Seated calf raise
3.- Standing barbell calf raise
4- Donkey calf raise

BEST FAT BURNING EXERCISES

UPPER BODY

PUSHING EXERCISES (CHEST)

1.- Bench press
2.- Incline bench press
3.- Decline bench press

PULLING (LATS)
1.- Bent-over row
2.- One-arm dumbbel row
3.- Any variation on the rows

VERTICAL PUSHING (SHOULDERS)

1.- Military press

2.- Shoulder press
3.- Arnold press
4.- Power jerk

VERTICAL PULLING (UPPER BACK)

1.- Pull-ups
2.- Chin-ups
3.- Pull-downs

LOWER BODY

QUAD DOMINANT (THIGHS)

1.- Back squats
2.- Front squats
3.- Hack squat
4.- Jump squats

HIP-DOMINANT (HASTRINGS & GLUTES)

1.- Deadlifts
2.- Romanian deadlift
3.- Lunges
4.- Bulgarian split squat
 PLYOMETRIC EXERCISES FOR
EXPLOSIVE POWER
LOWER BODY PLYOMETRICS

1.- Tuck jump

2.- Split squat jump
3.- Jump squats
4.- Star jumps
5.- Lateral jumps
6.- Box jumps
7.- Split pike jumps

UPPER BODY PLYOMETRICS

1.- Plyometrics push-ups

2.- Hopping push-ups
3.- Power overs
4.- Push-up deoth jump
5.- Explosive staggered push-up
6.- Burpees
7.- Leaping push-up
 ISOMETRIC EXERCISES
LOWER BODY

1.- Horse stance

2.- Static squat
3.- Plank
4.- Side plank
5.- Static
6.- Static calf raise

UPPER BODY

1.- Handstand
2.- Static chin-up
3.- Static bicep curl
4.- Static shrug
5.- Pull-up
6.- One-arm dumbbell row
7.- T-bar row
8.- Bent-over row
9.- Close-grip chin-up

One set consist of holding the weight for a duration of

between 5 and 15 seconds.
 BODYWEIGHT EXERCISES
FULL BODY

1.- Burpees
2.- Air burpees
3.- Lateral burpees
4.- Incline burpees
5.- Wall burpees
6.- Squat & pull-up
7.- Lunge & pull-up

UPPER BODY

1.- Push-ups
2.- Close-grip push-ups
3.- Wide-grip push-ups
4.- Elevated feet push-ups
5.- Handstand push-ups
6.- Divebomber push-ups
7.- Spiderman push-ups
8.- Walking push-ups
9.- Pull-ups
10.- Wide-grip pull-ups
11.-Side-to-side pull-ups
13.- One-arm pull-ups
14.- Chin-ups
15.- Close-grip chin-ups
16.- Bench dips
17.- Ring dips (chest version)

LOWER BODY

1.- Squats
2.- Lunges
3.- Bulgarian split squats
4.- Split squat
5.- Swiss-ball wall squat
6.- One-legged squats
7.- Lying hip extension
8.- Swiss-ball leg curls
 THE WORKOUT ROUTINES
CIRCUIT TRAINING ROUTINES
EXERCISES SETS REPS MUSCLES EQUIPMENT
WORKED
1.- Burpees 2 10 Full body Bodyweight
2.- Squat & 2 8 Full body Dumbbells
press 2 6 Full body Barbell
3.- Clean & 2 8 Abdominals Swiss ball
press 2 10 Glutes & Hams Dumbbells
4.- SB pass 2 10 Chest & Triceps Bodyweight
5.- Lunges 2 8 Upper back Barbell
6.- Push-ups 2 10 Lower back & Barbell
7.- Bent-over 2 8 hams Bodyweight
row Triceps
8.- Deadlifts 2 8 Dumbbells
9.- Close-grip Biceps
push-ups
10.- Biceps curl

WORKOUT # 1

-The routine above will be performed

-Perform a 5 minutes warm-up first, and after that, do all
the 10 exercises with little or no rest between them.
-Repeat the circuit 2 or 3 times.
-Rest 1-3 minutes between circuits
-Drink 1-2 glasses of water during training.
 WORKOUT # 2

EXERCISES SETS REPS MUSCLES EQUIPMENT

WORKED
1.- Lateral 2 15 Full body Bodyweight
burpees 2 8 Full body Dumbbells
2.- Squat & press 2 5 Full body Barbell
3.- Mega lift * 2 20 Abdominals Bodyweight
4.- V-ups 2 8 Thighs Barbell
5.- Front squat 2 12 Chest Bodyweight
6.- Spiderman
push-ups 2 10 Upper back Barbell
7.- Wide-grip
bent-over row 2 12 Lower back & Barbell
8.- Romanian hams
deadlift 2 10 Bodyweight
9.- Elevated feet Triceps
close-grip push- 2 8 Dumbbells
up Biceps
10.- Hammer curl

-This routine is tougher than the first one, so you need to be

in the intermediate level first.
-When you fell that the circuit training #1 is easy to
perform, then maybe you can already switch to this routine.
Monitor your progress and strenght gains.

*Mega lift is a very complex exercise, just combine: the

power clean +front squat+power jerk+back squat+shoulder
press, and put the bar down. That is one rep.
 PLYOMETRICS & BODYWEIGHT
TRAINING ROUTINES

WORKOUT # 1

EXERCISE SETS REPS MUSCLES EQUIPMENT

WORKED
A1) Plyometric 3 10 Upper body Bodyweight
push-ups
A2) Split pike 3 15 Lower body Bodyweight
jumps 3 10 Upper body Bodyweight
A3) Explosive
staggered push- 3 15 Lower body Bodyweight
ups
A4) Tuck jumps 3 12 Upper body Bodyweight
* Rest briefly and repeat
B1) Spiderman 3 16 Lower body Bodyweight
push-ups 3 12 Upper body Bodyweight
B2) Split squat 3 16 Lower body Bodyweight
jump
B3) Push-ups
B4) Jump squats
* Rest briefly and repeat

-The routine above will be performed using giant sets. That

is to perform 4 exercises with minimum or no rest between
them.
-Rest 30 to 45 seconds between every giant set.
-Drink 1 or 2 glasses of water when resting and after
finishing he workout.
 -Try to increase the number of reps after every workout,
thus you’ll increase intensity.

WORKOUT # 2
EXERCISE SETS REPS MUSCLES EQUIPMENT
WORKED
A1) Power overs 3 12 Upper body Medicine ball
A2) Jump squats 3 18 Lower body Bodyweight
A3) Leaping push- 3 12 Upper body Medicine ball
up 3 16 Lower body Bodyweight
A4) Split pike
jumps 3 6 Upper body Chin up bar
* Rest briefly and repeat 3 18 Lower body Bodyweight
B1) Chin-ups 3 12 Upper body Bodyweight
B2) Lateral jumps
B3) Divebomber 3 18 Lower body Bodyweight
push-ups
B4) Tuck jumps
* Rest briefly and repeat

-This routine is more demanding than the first one. So

perform it when you feel that you are on the next level or
when you perform the workout # 1 easily.
 POWER TRAINING WORKOUTS

WORKOUT #1
EXERCISE SETS REPS ABILITY EQUIPMENT

A1) Lateral burpees 3 10 Power Swiss ball / Box

A2) Clean & jerk 3 8 Power Barbell
A3) Jump squats 3 10 Power Barbell
* Rest briefly and repeat
B1) Lateral Jumps 2 12 Power Swiss Ball / Platform
B2) Plyometric push ups 2 10 Power Bodyweight
B3) Front squats 2 8 Strength Barbell
B4) Split pike jumps 2 12 Power Bodyweight
B5) Elevated feet push 2 12 Strength Bodyweight
ups
* Rest briefly and repeat 2 10 Strength Bodyweight
C1) Swiss ball pass 2 10 Strength Barbell
C2) Romanian deadlift

-The Power Training Workouts are very demanding and

require mental and physical toughness. When you feel you
are on the next level and want a tough challenge, then try
this workouts, they burn a tremendous amount of bodyfat
and build solid strength and power.
 CHAPTER 2.- nutrition

Hi there, my name is Andrew and this is the first book I

write. In the next pages, you are going to read my
experiences through the Warrior Diet, my trial and errors,
how it affected my life, how I adapted to this system, and
some stories that happened to me while following the diet.
I want to thank Ori Hofmekler, the author of the Warrior
Diet, because he wanted to share with the world his idea of
The Warrior Diet, a unique feeding plan that anyone can
follow to stay ripped all-year round, and he shed those
myths and fallacies of the industry with precious
information that you have never read before.
I want to help Ori making people to recognize the
benefits of undereating and overeating to finally get rid of
stubborn fat and know that humans are, in fact, nocturnal
eaters.
Please, enjoy this book and at the same time reflect
about the content you are about to read.
 WHEN I FOUND THE DIET
I remember when I first read the book, I was 14 years
old and I used to practice boxing at a local gym near my
house. I was training hard and struggling to maintan my
bodyweight. It was february 2008, and I was training hard
to fight in a boxing championship. My energy levels were
very low because I wasn’t eating enough food. When i
weighed myself in the scale, in always indicated that I was
4 or 5 pounds over my weight-class, so it was very
frustrating because I was training very hard and eating very
strictly and still being over ,y weight-class.
My manager used to tell me that i had to skip dinner, to
have a bowl of cereal for breakfast and a cooked potato for
lunch, and that was all, maybe you are thinking that my
manager didn’t know anything about nutrition and weight
maintenance, if you thought so, the you are right, he knew
nothing about nutrition. After following my manager’s
advice about what to eat, i just ended with a slow
metabolism, low energy levels and getting constantly
frustrated. After noticing that I had to listen to an expert on
nutrition and making changes to my feeding plan, I decided
to take some action. So, one Saturday morning, I was
searching for nutrition and weight maintenance information
to keep a good diet and maintain my weight. After some
research, I found the Warrior Diet, I first read a review of it
and it was the best information I’d ever found, so i wanted
to know more about this new diet.
 The Warrior Diet idea is to undereat during the day,
eating mostly raw foods to detoxify and clean our body, and
to overeat in the evening to compensate and nourish your
body. You may think that undereat is about starvation and
that overeat is about binge eating, but nothing is further
from the truth. Ori’s advice are so clear that after listening
to him some minutes, you already want to follow his diet,
believe me, it works for virtually everyone.
After reading too much information about the Warrior
Diet, I decided to follow it immediately. So, after one week
of following the warrior diet, I got rid of those 4 pounds and
lost another 3 pounds the next week. When I weighed
myself a night before the tournament, I weighed 3 pounds
less than my weight-class. I was surprised, because I wasn’t
struggling anymore, I was eating like a king and burning fat
at a record speed. And I was also shrinking my waist at a
point that I had the best abs I’ve ever had.
So, after that experience, I decided to follow this diet for
the rest of my life. Trust me, it is a very easy to follow diet,
yet it has tremendous benefits in fat-burning and it will sky
rocket your enery levels.
Ok, so if you are interested in changing your life, getting
leaner and healthier, the keep reading these pages. And for
more clear information about the diet, visit
http://www.warriordiet.com/ and read the book, or read a
preview of the book at
http://books.google.com/books?id=iECwXnRocicC&pg=PP1&
dq=warrior+diet#v=onepage&q=&f=false. Hope you read
the real Warrior Diet and enjoy this book!

More about the diet

After the tournament, I felt that I wanted to follow this
feeding plan for the rest of my life. When you wake up, you
only drink some water, a cup of coffee and a piece of fruit
(apple, orange, grapefruit, strawberries, etc), this way,
you’ll star your day by detoxifyng your body. After 3 hours,
in the midmorning, you maybe want to have some yogurt (i
forgot, lean protein is also allowed) so you have a cup of
yougurt and another big glass of water. You feel awesome
and energetic throughout the day and without any hunger
(well, maybe the first day of following it you may feel some
hunger). In the noon, you may want to have a light lunch,
so you have a green salad and 1 or 2 poached eggs (a very
good combination). In the late afternoon, you may want to
have another piece of fruit, so you grab a pear, and enjoy it.
When you have performed all your activities and go home
in the evening, you may want to have your dinner, so, you
eat a very big meal. Its simple, just start by eating a salad
(to better digest the food afterwards), eat a whole chicken
(no joke, believe me) and finish with some vegetable soup.
It sounds simple, huh?, well, it is simple and easy to
follow, but not that simple. I used the trail and error method
to understand it better each day. The first day i followed it, I
did water fasting during the day, and in the evening (after
fininshing my boxing training) I had my meal. I started
eating 5 pieces of fruit, and for the main phase I had some
mom’s cooked food from the pot, and I finished with 3 bowls
of cereal with skim milk. After completing that meal, I felt
way too stuffed, I thought that there was something wrong
with the diet, so I went to bed and slept. The next day, I
went to the bathroom as quicklyas i got up, and eliminated
almost everything I ate the night before. I mean, I started to
think that the diet would work really good.
After the first 2 weeks, the only thing I knew about the
diet was that during the day you undereat, and at night you
overeat. But, there’s more about this diet. Ok, maybe it
works for some people to simply have a feast at night, and
fast during the day. But my point is, that the original diet is
a lot more than just that. You don’t count calories, of course
(that’s the best part), but you must take into account this 3
important elements: 1) meal timing, 2) food choices and 3)
food combinations. So, right now, get the book and read it,
you’ll fell so much pleasure melting those unwanted pounds
and eating without counting calories or being deprived.
If you decided to follow the diet and are a very busy
person, I’ll tell many tips too maximize the effects without
thinking about the diet all-day long. Keep reading the next
chapter.
 TOP FOODS TO GET CUT

High-protein foods
-Tuna fish
-Organic chicken
-Organic beef
-Seafood
-Beans
-Fertile eggs

High-fiber foods
-Beans
-Garbanzo
-Squash
-Barley
-Whole-grain rice

Cooked vegetables
-Broccoli
-Cauliflower
-Cabbage
-Zucchini

Dairy foods
-Plain yogurt
-Cheese
-Kefir
-Organic grass-fed cows milk

High-fat foods
-Almonds
-Avocado
-Pecans
-Cashews
-Pistachios
-Pumpkin seed

Raw foods
-Grapefruit
-Strawberries
-Apples
-Oranges
-Pineapple
-Papaya
-Tomato
-Lettuce
-Onion
 -Garlic
-Cucumber
-Arugula
-Bell pepper
-Asparagus

Oils
The omega 3 oils such as:
-Fish oil
-Olive oil
-Flaxseed oil
-Hempseed oil

WATER INTAKE
It’s extremely necessary to drink a lot of clean, purified
water during the day, because you must detoxify your
system and clean it, so you have to drink a generous
quantity of water.
I recommend you to drink at least 1 gallon of water a
day, thus you’ll let your body burn fat and detoxify. And you
most likley won’t experience water retention. So drink at
leat 10 large glasses of water a day (I drink 12 glasses).

FRUIT CONSUMPTION
 Fruits are very nourishing raw foods that povide your
body with nutrients, vitamins, minerals, phytonutrients and
fiber. But, there’s something wrong with fruits if your goal is
to maximize fat loss. They contain fructose (a sugar that
quickly stores in the liver to produce instant energy) and
the idea is to maximize complex carb intake adn minimize
simple sugars intake. So, if your goal is to maximize fat-
burning, then moderate your fruit consumption to 1-2 low
glycemic fruits a day, and maximize your vegetable
consumptio, since vegetables contain many nutrients as
fruits and they don’t cause insulin spikes.

TIPS TO KEEP THE DIET EASILY

1.- AVOID eating beans more than 3 days a week, because
they have a lot of fiber, and you must likely will eat a lot of
beans. So, avoid eating more than 1 bowl of beans a day.

2- On workout days, you may think that you can eat a little
to lose more fat; but listen, eat enough food and avoid
undereating the whole day when training, because your
muscles won’t recover properly and you may have low
energy levels, so eat enough protein on training days.

3.- AVOID sabotating your progress and fat loss goals by

overeating junk-food one day and think you will do a fasting
the whole next day. Because, you maybe won’t fast and end
up overeating more junk-food the next day. Listen to this big
time, if you feel that you have to eat junk-food, stick for the
smallest serving and eat normally at night.

4.- AVOID skipping your workouts and think you will train
the next day, because that maybe won’t happen, and you
may end up eating junk food and sabptating your progress.

5.- If it’s weekend, and you go out with your friends to have
lunch in a restaurant, only eat a small protein meal or if
possible, a salad, to maintain the undereating state without
sacrificing your social life.

6.- AVOID eating too much high-sulfur food in one meal,

because doing so, can cause you very uncomfortable
symptoms, such as bloating, excessive flatulence or
diarrhea.

HIGH-SULFUR FOODS
Proteins Vegetables
-Eggs -Broccoli
-Raw milk -Cauliflower
-Raw cheese -Brussel sprouts
-Whey -Spinash
-Kale

7.- Rotate your protein to avoid sensitivities and allergies,

try not to eat the same group of protein on an everdy day
basis. If you do, you may already be sensitive or allergic to
it. I generally rotate chicken, red meat, and fish every other
day.

BEANS
Let’s be careful about the consumption of beans, they don´t
make you fat, but they do cause you bloating and gassy
symptoms. So here are my tips:
-Eat beans only 3 times per week.
-Eat only 1 bowl of beans a day
-Don’t combine them with broccoli, cauliflower or cabbage.
-Eat them only as the last component of your meal.

WHAT ABOUT ALL-DAY FRUIT DAYS

Maybe you have heard about eating fruit all day during
some days help you detoxify and cleanse. Let me tell you,
on my own experience they work great once a week, but
after some experience on the Warrior Diet, I think that is a
lot better to follow it without combining it with some ideas.
And I have also started some days eating fruits in the
morning, and started to eat too many fruits, and think that I
can do an all-day fruit day, but I almost always end eating
other sugary foods and overeating junk-food. Ok, thats in
my experience. So, I’ll give you 8 reasons of why you
shouldn’t do an all day fruit day:
1.- Because you end up craving sugary foods and
overeating junk-food afterwards.
2.- Because ther aren´t enough fruits on the fridge.
3.- Because you lose your undereating state during the day.
4.- Because you end up consuming too much fructose.
5.- Because if you want to detoxify and cleanse your gut,
vegetables at night are better.
6.- Because, if you get invited to go out eith friends or
family, you might reject your invitation, and sacrifice social
life. Or maybe, you accept to go out, and end up pigging
out.
7.- Because your mom may buy some delicious dinner, and
you will most likely overeat it.

CONCLUSION: Never do all-day fruit days, because that

affects your fat loss goals.

FRUIT CHOICES
GOOD CHOICES NOT SO GOOD CHOICES
-Apples -Mango
-Grapefruits -Guava
-Oranges -Watermelon
-Strawberries -Melon
-Papaya -Grapes
-Pineapple -Bananas
-Plums These fruits are high in fructose.

DON’T SACRIFICE YOUR SOCIAL LIFE

You may thought at first that following this diet you
would have to reject invitations to have lunch or early
breakfast. Let me tell you something, after some experience
I figured out what to do to keep going out and eat delicious
foods with friends and family, and maintain your body lean
and trim. So, here are my tips:

1.- if you go out with friends to the movie theater, they will
most likely buy popcorn, soda, hotdogs or those delicious
nachos, and you will crave them. So, you are free to join
them and eat some. But, listen to this big time, to maintain
your bodyfat levels low, stick for the smallest serving of one
kind of food. For instance, say you go to AMC Theatre, a
large-sized popcorn bag contains as much as 664 calories
with 75 grams of carbs and 31 of fat; but in the other hand,
a small-sized popcorn bag contains only 225 calories, 11
grams of fat and 26 grams of carbs, so it is a minor sin.
2.- If you go out with friends or to go to their home to have
fun, they will must likely order pizza, tacos, hamburgers,
sodas or sandwiches. So, in case that you eat pizza, eat
only 1 or 2 slices; if you you eat tacos, eat 2 or 3 corn
tortilla tacos; if you eat burritos, eat 2 small bean burritos
or 1 large bean or meat burrito. If you eat hotdogs, only 1
small-sized hot dog without the catsup. If you eat
hamburger, only eat a normal burger without the fries or
the soda. If you drink soda, just drink one small glass.
3.- If you go to a party at night (that’s good, because you
have dinner) just eat normally as every day, but watch what
you eat. For instance, when they slice the cake, go get
some, only eat one piece of that delicious cake at the end of
the meal, and enjy the rest of the party without feeling
guilty.
4.- When you go out with your girlfriend or boyfriend,
maybe you both want some ice cream, so eat a small cone
and keep getting out with him/her.
5.- If you go to a buffet with your family (and you want to
save money so you go in lunchtime) you may want to
compensate the money you paid, so start eating salad, the
eat vegetable soup, and eat normally as every day, but
avoid fried food.
6.- Never start eating bread when you go to an Italian food
restaurant, because that makes you want more and more
bread (starchy carbs), so you end up eating a lot of bread
and little light-fresh food.
7.- Never drink more than 2 glasses of tea, soda or any soft
drink when in a restaurant. Because you will end up
consuming lots of sugar and won´t have space for the
nutrients you really need.

THINGS YOU MAY OFTEN OVERLOOK

-Do not overeat carbs! Because, that makes you gain fat.
Believe it, one night of rice and tortillas or any other starchy
carb overeating make you gain some fat. So moderate carb
consumption, and eat it as the last component of your
evening meal. I recommend to have 5 high-protein days,
and 2 moderate-high carb days. Thus, you’ll maximize fat
loss and keep progressing.
-Do not forget to eat your vegetables first, because that
makes you eat more carbs than raw food (not always, but it
often happens). So eat at least a sliced tomato and a sliced
cucumber with lemon juice.
-Do not forget to drink 10 large glasses of water day, you
have to maximize detoxification by drinking lots of fluids
during the day.
-Do not combine broccoli, cauliflower or cabbage with
cheese, milk or beans (because doing so causes bloating or
gassy symptoms)
-Only choose one group of protein a day, don’t combine
them.
-Only eat one kind of dairy food a day, don’t combine them.
And eat dairy no more than 4 days a week, to prevent
sensitivities or allergies.

YOUR MOM’S FOOD RECIPES

-When she prepares beef steak with potatoes, eat more
meat and less potatoes, and make sure you eat a generous
amount of raw vegetables, to easily digest the meat.
-When she prepares tuna fish with carrots & potatoes, you
can eat a lot of this recipe combined with cheese and a
moderate amount of beans.
-When she prepares only cooked beans, only eat 1 bowl odf
beans with cheese and drink some milk.
-When she doesn’t prepare anything, grab 3 tuna fish cans,
a salad and, if available, bean. (excellent fat-burning
combination)
-If she prepares chicken in pineapple juice with potatoes,
eat as much as you want.
-If there isn’t any protein food in your fridge, and your mom
did`tn prepare dinner, do this: go to the market near your
house and grab 3 tuna fish cans and a bottle of plain
yogurt.
-If mom orders chinese food, eat more cooked vegetables
and less rice, and avoid fried food.

FOODS TO EAT ONLY ONCE A WEEK

-Granola
-Oatmeal
-Whole-grain bread (never white bread)
-Gorditas (only 1 or 2 gorditas)
-Tamales (only 1 piece)
-Popcorn (eat the smallest portion)
-Iced tea (1 or 2 glasses)
-Muffins (half a serving)
-Chocolate milk (1 glass)
-Cake (1 small piece)
-Melted yellow cheese (half a bowl)
-Tortillas (3 corn tortillas)
-Flour or wheat tortillas (only 1 tortilla)
-Hamburger (eat a normal hamburger, without the fries or
soda)
-Hot dog ( 1 hotdog)
-Pizza (1 or 2 slices)
-Ice cream (1 small cone)
-Oreo cookies (3 cookies)
-Peanut butter (1 tablespoon)
-Marmalade (1 teaspoon)
-Sausages (3 sausages)
-Sushi ( no more than 8 rolls)
-Nachos (1 serving)
-Cereal with milk (1 bowl)
-Sandwich (1 sandwich)
-Junk-food (only 1 serving)

DON’T OBSESS ABOUT YOUR LOOKS

 If you want to relax and stop frustrating about your slow
progress (remember to be patient), then don’t look your
naked body at the mirror every day.
Don’t get frustrated because you haven`t shrinked your
love handles, remember that you are slowly making
progress, so keep watching what you eat and train properly.
Don’t see your abs in the mirror everyday, hey, you
won’t notice your slimming down from one day to the other,
i recommend you to check your progress once a week, thus
you’ll notice changes and won’t obsess.
 Chapter 3

THE TRAINING SCHEDULE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Circuit Rest Plyometr Rest Circuit Sprint Rest
training ic training interval
workout Training workout s
#1 workout #1 5x
#1 400m
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
Plyometr Rest Circuit Rest Plyometr Sprint Rest
ic training ic interval
training workout training s
workout #1 workout 5
#1 #1 x400m
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
Power Rest Circuit Rest Plyometr Sprint Rest
training training ic interval
workout workout training s
#1 #1 workout 4 x
#1 800m
DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28
Power Rest Circuit Rest Plyometr Sprint Rest
training training ic interval
workout workout training s
#1 #2 workout 4x
#2 800m