Vegetarian Meals Ideas

© Craig Ballantyne, MS, CSCS 1
www.TurbulenceTraining.com
About Craig Ballantyne & Turbulence Training
Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of
Turbulence Training, a contributing author to Men’s Health and Women’s Health magazines, and
a member of the Training Advisory Board for Inside Fitness and Oxygen magazines.
With Turbulence Training I've put together short, quality fat loss workouts for men and women to
do at home with minimal equipment. The programs use a lot of bodyweight moves and dumbell
exercises, and the workouts change every 4 weeks because I truly believe variety is one of the
main principles for success when you are trying to change your body in any way.
Craig also has an advanced research background, completing a Master’s of Science Degree in
Exercise Physiology from McMaster University in Hamilton, Ontario, Canada. Craig continues to
study the latest training, supplementation, and nutrition research that will help improve client’s
health and wellness as well as their physical and mental performance.
Craig’s websites include:
www.TurbulenceTraining.com - Advanced training information to help men and women

gain muscle and lose fat fast.
www.TTFatLoss.com – Craig’s blog where he posts free workouts and advanced fat loss
articles every week.
www.TTMembers.com – Craig’s new Turbulence Training Membership site featuring a

forum, exercise video clips, and access to every workout program, manual, and e-book he has
ever written for his websites.
www.MakeMoreMoneyOnline.com – Craig’s blog about how to make more money online

with your small business.

Why Did I Switch to the Vegetarian Lifestyle for 2 Months?
I have been the victim of “diet creep”.
Diet creep is what happens to a great diet when you get a little too confident and a little too
lazy. This happens a LOT to folks who finish up the TT Transformation Contest and then start
sliding back into their old habits.
It doesn’t happen very often, but I’ve found my diet compliance going from 90% perfect to 85%
and down to 80%. It was time to do something about it.
Now I know that because of my workouts I’m still gaining muscle and not gaining fat, but as a
role model to you and hundreds of thousands of other TT readers, I’ve decided to get strict and
improve my diet. Originally I planned on doing only 30 days of the Vegetarian Lifestyle, but at
the end of the month things were going so good that I decided to keep it up.
For the first 30 days, I eliminated these foods/ingredients out of my diet:
• Caffeine
• Added sugar
• “Processed foods”
• Dairy
• Meat
• Alcohol
(For the 2nd 30 days I continued to avoid all meat and alcohol and had only small amounts of
dairy and tiny amounts of processed foods and caffeine.)
Let’s take a look at why I’m removing each one of those…
1) Caffeine
This one always causes so much confusion. So let’s get something straight.
Frankly, I see nothing wrong with folks drinking coffee or tea in moderation. That’s not a big
deal. Do what you like.
But personally, caffeine makes me anxious, and I already have issues with anxiety, so no need to
fuel the flames. However, I found that more and more caffeine was creeping into my daily intake,
and so I’m cutting it out. Plus, removing caffeine helped me sleep better.
I’ll be sticking to naturally de-caffeinated Green Tea instead, as Men’s Health magazine assures
me that I still get the health benefits of Green Tea provided the caffeine is removed naturally. So
that’s my stance on caffeine.

2) Added Sugar
The main source of added sugar in my diet was the chocolate milk I’d drink 3 times per week
after my workout. But I haven’t had any for the last 2 months.
And then there was also a little bit of diet creep going on as well…Back in May I went to Vegas
and had a few extra bottles of Gatorade and I noticed I was starting to buy the mixed nuts in the
airport that also had the M&M’s. Creep, creep, creep.
But I know that’s not setting a good example for you, so let’s get back to square one and cut out
all added sugar, shall we? Anyone want to join me on this one?
3) “Processed foods”
Alright, this is a tough one to define, but here’s my definition for me this month…
a) No added sugar
b) No refined flours
So for example, I’ll still consume bread, but only breads such as the “Organic Sprouted Spelt”
from ShaSha Co. that I bought today for my almond butter sandwiches.
The ingredients are:
Organic Whole Spelt Flour, Water, Organic Sprouted Spelt, Organic Sour Dough (Organic Spelt
Flour, Water, Bacterial Culture), Salt.
I generally don’t eat pasta, pastries, rice, or white bread, so this one should be easy to stick to.
Maybe in the future I’ll go “no wheat”.
…but I’m keeping these foods in my diet even though they come in a can or a jar…
- Amy’s Organic Chili (Ingredients: Organic Red Beans, Filtered Water, Organic Onions,
Organic Bell Peppers, Organic Potatoes, Organic Carrots, Organic Corn, Organic Rice Flour,
Organic Safflower Oil, Organic Jalapeno Peppers, Spices, Organic Garlic, Sea Salt)
- Beans (Organic Kidney Beans, Water, Kombu Seaweed)
- Organic and Non-organic nut butters (such as cashew butter, almond butter, pumpkin seed
butter and peanut butter)
Alright…feel free to argue my definition, but I’m happy with it.

4) Dairy
This will be easy because 90% of my dairy intake consists of 3 chocolate milks per week.
Sometimes I add an ounce of cheddar cheese to my morning omelets, but I’ll give that up. I also
gave up eggs about 7-10 days into this plan. About 6 weeks into the plan I started eating cheese
again. I’ll talk more about that in the journal.
5) Meat
I ate enough steak when I was in Vegas back in May, so I cut it out for 2 months. I will probably
return to eating meat once per week, but only if the meat is of the best possible quality (i.e. grass
fed, organic). No more supermarket or Subway restaurant meat for me.
6) Alcohol
I usually have 2-3 beers per week, but I’ve cut all of those out for the last 2 months. This was
actually harder than I expected, because a nice cold beer is the “comfort food” you go to on a hot
summer’s day. But I managed to stick to it and cut it out cold turkey.
So what’s staying in my diet?
- eggs (lasted only 7-10 days), whole-grain breads, nut butters, raw nuts, and dozens of different
kinds of fruits and vegetables. Pretty simple, and of course, regardless of your dietary
preferences, your food foundation should feature a lot of fruits and vegetables - so your diet
shouldn’t be much different from mine even if you eat dairy and meat.
So what will be my challenges?
It will be easy to get enough protein. I’ve discussed that before here…
Vegetarian Protein Intake
But my challenges will be work dinners, social events, and traveling. But the biggest challenge
will be when I take Bally the Dog to Grandma’s house…because it’s meat twice per day and
plenty of processed food temptation. But again, we’ll just plan ahead and take some foods that are
on the “okay” list.
Please follow my continued progress and give me support on Twitter and Facebook here:
Click here to join me on Twitter
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Here’s to your diet success,
Craig Ballantyne, CSCS, MS

The Lazy Man’s Guide to Vegetarian Eating Journal
In the rest of this book you’ll discover what I ate for every meal of my almost 2-month
Vegetarian Lifestyle experiment. You’ll see my struggles and learn from my mistakes, and this
will help you overcome obstacles to your eating.
The biggest issues were…
1) Not being prepared
This is a classic problem for anyone on any kind of diet, of course. So you simply need to stick to
your planning, shopping, and preparing as well as ever before. There’s no magic to it, its just
simple consistency. Once you experience a problem caused by not being prepared, you’ll never
make that mistake again
2) Not being educated
At first I just didn’t know what to eat for variety. But spending more time checking out recipes as
well as the bulk food section of health stores as well as finally getting a blender for healthy
blender drinks has given this program a lot more variety. You’ll see in the first few weeks how I
was struggling with variety in my dinner options.
Goal: Gain muscle & strength without meat, caffeine, added sugar, dairy, or alcohol.
My Beginning Weight = 183.4
End Weight = 182.5
I definitely lost fat. Didn’t lose strength, so I doubt I lost muscle. I will tell you this however, it
sure is tough to over eat on this type of vegetarian diet! It’s a perfect weight loss because you stay
full all day long. Some days I had to force myself to eat dinner!

Monday, June 1st , 2009
8am – Breakfast:
• 1 pear
• Breakfast Bowl: 1 tbspn PB, ½ cup blueberries, 2-3 oz raw pecans, 1 tbspn coconut flakes, 1
banana.
• Green Tea
11am – Brunch:
• 4 organic eggs, spinach, broccoli, red peppers, mushrooms, red onion
• 1 tbspn Mrs. Renfro’s salsa (even though this has a bit of corn starch in it, I’m keeping it in
my diet)
• Small bit of butter
• 1 tortilla
• 1 apple
• Greens Plus drink
2pm – Lunch
• 1 slice Spelt bread with 1 tbspn raw pumpkin seed butter
• 4 slices Spelt bread with 2-3 tbspn crunch almond butter + 1 banana
4pm – Snack
• Raw broccoli & red peppers with organic hummus
• 2 ounces raw almonds + 1 ounce organic cranberries
8pm – Dinner
• 1 can Amy’s Organic Chili + ½ can organic kidney beans + spinach, mushrooms, onion
• 1 slice Spelt toast
Workout
1A) Bench Press - 245x3, 255x3, 260x2 (and one set of 7 reps at 225)
1B) Narrow Grip Seated Row - 210x3x10
2A) DB Flat Press - 65x15,12,10

2B) BB RDL - 185x12,10,10
3) BB Row Dropset - 155x10, 135x8
NOTES: One of the things I’ll be mentioning throughout the journal is that it is difficult to eat a
lot of food on this type of vegetarian diet. The fiber fills you up and you practically have to force
yourself to eat dinner. That’s why vegetarian diets are so effective for fat loss.

Tuesday, June 2nd, 2009
This day got messed up because we had an “emergency” with my blog www.TTFatLoss.com, so
you’ll notice the eating schedule is a bit weird. I didn’t get much food in early in the day and then
I just ate a quick dinner before heading out to watch some NHL playoff hockey at a friend’s
house. The meals are very similar to day 1, and while I could probably eat the same day-in and
day-out, I’m going to work on some variety just to keep it interesting for you.
On Tuesday, Thursday, Saturday, and Sunday, I tend to do bodyweight, kettlebell, or recovery

exercise at home and I do this first thing in the morning after a dog walk. On Monday,
Wednesday and Fridays, I do my “real workouts” lifting heavy weights at the gym around 1pm.
Turbulence Training Reconstruction Workout Sample

• OH squat
• Band Row
• Hip Bridge
• Ball Leg Curl
• Plank
• 1-leg Hip Bridge
• Ball Hip X
• Side Plank
• KB Swing
• LYWIT
• Ball Rollout
• X-Body MC on SB
• Ball Plank
10am – Breakfast:
• 1 pear
• Breakfast Bowl: 1 tbspn PB, ½ cup blueberries, 2-3 oz raw pecans, 1 banana.
• Green Tea
12:30pm – Brunch:
• 1 tbspn Mrs. Renfro’s salsa
• Small bit of butter
• 1 apple
(continued next page)

Tuesday, June 2nd, 2009
3pm – Snack
• Raw broccoli & red peppers with 7-pepper hummus
• “A lot of cherries”
• 2ounces raw almonds + goji berries
5pm – Snack
• 1 “empire red” apple
• 1oz raw cashews
8pm – Dinner
• 4 slices Spelt bread with 2-3 tbspn crunch almond butter + 1 banana
10pm – Snack
• 1/8th of a watermelon

Wednesday, June 3rd
Yesterday I bought coconut oil, so now I can cook my omelets with that instead of butter…so I
guess I was cheating for the first 2 days against my no-dairy rule.
Cocount oil is some funny stuff. Not only can you cook with it, but the label says to rub it all over
your body. Good times. Reminds me of coconut-flavored sunblock. It’s like you’re on the beach
all the time. Nutrition experts like Kardena Pauza and Isabel De Los Rios are big fans of coconut
oil and suggest even spreading it on toast in place of butter.
8:30am – Breakfast
• 1 pear
• Green Tea
10:30am – Brunch:
• Tspn coconut oil
• ½ avocado
• 1 apple
12 – Snack
• 1oz almonds, some organic dried cranberries
• Some cherries
Workout
Fast and well designed, but performance was poor…I had a bit of an injury from the past
weekend. While on an adventurous hike I jumped off an 8 foot ledge and landed on some hard
ground. I was worried that I broke my heels – it was that bad, but fortunately nothing was broken
and my chiropractor improved the condition with Active Release Technique (ART).
1) Overhead Squats – 85x3x5
2A) Medium Stance Parallel Squats – 295x3x5

2B) Cable External Rotations – 3x6
3) Olympic (Full) Squat – 175x3x10
4A) Back Extension – 15x3x12

4B) Pullups – 6; Chin-ups – 10; Inverted Row – 20
(continued next page)

Wednesday, June 3rd
3pm – Small After Workout Snack

• 2 bananas (on walk home – still struggling with something to replace chocolate milk)
• 2 slices spelt bread
• 1 tablespoon organic cashew butter
• 1/8th watermelon
• Some cherries
4pm – Late Lunch (due to afternoon phone interviews)

• 4 slices Spelt bread with 2-3 tbspn raw almond butter + some blueberries
7pm – Dinner
• Small amount of raw broccoli, red peppers, and organic hummus
• “Lazy Man’s Chili”
o 1 can Amy’s Organic Chili (medium)
o ½ can organic kidney beans
o Red onion, mushrooms, spinach
o Topped with ¼ avocado & Mrs. Renfro’s salsa
10pm – Snack
• 2 tbspns crunch roasted almond butter

Thursday, June 4th
Today is grocery day so we’re going to get some extra variety in here…But running late again
due to work priorities and morning workout. As a result, I squeezed in two lunches. And the
phrase, “you win some, you lose some” couldn’t apply more.
The first lunch used “Organic Oven” Multigrain Rice bread and it was good. It’s weird you have
to put the bread in the freezer after, but the sandwiches tasted great. I can’t say the same for the
“Gluten Free Ivory Teff & Millet Flour” tortillas that I tried in the afternoon.
I’ve never met bread I didn’t like…until today. I couldn’t even finish the 2nd “Almond Butter
Burrito” I made with these things…
I also noticed the protein content of these wraps were only half that of the normal wraps I
get…and I’m guessing that’s because they removed the gluten protein. So not only did I dislike
the taste, but I got less protein. I’ll give them one more try as a wrap for my eggs tomorrow…

Squats
Calf rolling
WYLIT 3x12
Ball leg curls 3x25
Plank
Calf Stretch
Side Plank
Hip X
Ball Plank Rollout
Stability Ball Jackknife
• 1 pear
• Green Tea
• 1 apple
• 2 ounces roasted almonds, 1oz dried organic cranberries
11am – Snack
• Raw broccoli and red peppers with hummus
• Cherries
12:30pm – Lunch
• 2 Cashew Butter & Blueberry Sandwiches
o 4 slices “Organic Oven” Multigrain Rice bread with certified organic flax meal and
quinoa flakes (free of dairy, egg, sugar and gluten)
o 3 tablespoons organic cashew nut butter
o Some blueberries
(continued on next page)

Thursday, June 4th
2:30pm – “2nd Lunch”

• Raw broccoli and red peppers with hummus
• 2 Almond Butter Burritos
o 2 “Gluten-Free” Ivory Teff & Millet Flour tortillas
o 3 tablespoons raw almond butter
o 1 banana
o 1 pear
• 1 ounces roasted almonds, 1oz dried organic cranberries
9pm – Dinner
• “Lazy Man’s Chili”
o 1 can Amy’s Organic Chili (mild)
o ½ can organic kidney beans with chili seasoning
o Red onion, mushrooms, spinach
o Topped with ¼ avocado & Mrs. Renfro’s salsa
10pm – Snack
• 2 tbspns crunch roasted almond butter
I swear, I’m not going to be eating the “Lazy Man’s Chili” meal every night, but tonight my
schedule got all messed up. I was just about to head out with friends and visit a vegan restaurant
here in Toronto when I got a call from someone who expected me to do an interview. I had
forgotten about the interview so I had to cancel dinner, do the interview, and then make dinner.
But it won’t be on the menu tomorrow, I promise!

Friday, June 5th
9am – Breakfast
• ¼ watermelon
• Green Tea
11am – Brunch:
• Hummus, raw broccoli, red peppers
• 4 organic hardboiled eggs
• 1 apple
• Some cherries
Workout
1A) Deadlifts – Worked up to 375x2 with alternate grip & finished with 315 for 7 reps.
1B) Standing 1-Arm DB Shoulder Press - 4x6 with 65's
2A) Good Morning - 3x12
2B) Cable Abs - 3x12
3) DB Split Squat 1x15
2pm – After Exercise

• Tried 2 nutrition bars, but decided these were “processed food” so won’t eat them again.
Here are the ingredients of the first bar, "Mango Almond" from "Earthly Goodness":
- pumpkin seeds, dried mango, natural almond, honey & malt (196 calories, 9g protein, and not
very good)
The second bar was much better..."Gluten Free Carob Bar" from "Earthly Goodness":
- Cashews, sunflower seeds, coconut, peanuts, peanut butter, carob, sesame, quinoa flakes, honey
& malt (209 calories and 12 g protein)
3pm – Lunch
• Ezekial Blueberry Cereal with almond milk, and a slice of rice bread with cashew butter
• ¼ watermelon
8pm – Dinner at a vegetarian friend’s house

Rice Bread with Olive Oil
Giant Salad: Mixed greens, tomato, onion, avocado, spinach, black olives, kidney beans
Wasn’t expecting much because I was eating with some skinny folks, but had a great dinner (even
though it needed more calories after, it was great).
9:30pm – “Dessert”
• Apple with 2 tablespoons crunchy roasted almond butter

Saturday, June 6th, 2009

Calf Rolling
Ball Rollout
Ball Leg Curl
JK
Hip X
Ball Plank
1-leg Hip X
1-leg Ball Curl
WYLIT 3x12
9am – Breakfast
• 1 cup strawberries
• 1 bowl Ezekial Blueberry Cereal (3 servings)
• 2 cups almond milk
10:30am – Brunch:
• ½ avocado
• 1 apple
1:30pm – Lunch
• Raw broccoli and peppers with organic hummus
• Cashew butter sandwich
o 2 slices rice bread (this stuff is falling apart way too fast)
o 2 tablespoons organic cashew butter
o Some blueberries
4pm – Snack
• Bowl of strawberries mixed with almond milk & 1 oz walnuts
• 4oz dry roasted almonds & 2 oz organic dried cranberries
8pm – Dinner at home before heading out for the evening

• Giant salad: Greens, tomato, spinach, onion, black olives, ½ avocado, yellow pepper
• Can of Amy’s Organic Black Bean Soup
• 1 slice rice bread
• 1 tablespoon crunchy roasted almond butter

Sunday, June 7th, 2009
Went to a health food store today and bought…

• “Hemp Bliss” beverage (more protein per serving than almond milk but later found out it
tastes terrible!)
• Mixed nuts/fruit (I think this bag of “trail mix” is what made me sick on my trip to LA)
• A spelt veggie patty (to eat while watching the NBA basketball playoff finals)
• Spelt linguine
• Organic, sugar free tomato sauce
• Quinoa
I also did some reading and discovered that the good ol’ Amy’s Organic Chili that I eat contains a
lot of sodium. This should have been obvious because it’s a canned good, but I just didn’t think of
it. So if you need a low sodium diet, watch out!
In fact, my biggest diet mistake on the Vegetarian Lifestyle is that I eat too many foods that have
a lot of sodium. While it’s not a big deal for me, you might need to be careful about it.
• 2 packages instant (no sugar) oatmeal + blueberries + 1 tablespoon cashew butter + 1oz
walnuts
• Green Tea
10:30am – Snack:
• 1 apple
• 2 tablespoons crunchy roasted almond butter
• Green Tea
12:30pm – Lunch
• Raw broccoli, peppers, hummus
• 4 hardboiled organic eggs
• 1 pear
• Green Tea
4pm – Snack
• 4oz dry roasted mixed nuts (cashews, almonds, etc) plus dried cranberries, etc.
6pm – Dinner before I headed over to watch NBA finals with guys
• 2 nut butter sandwiches
o 4 slices pumpkin seed bread (from Mabel’s Specialty Shop in Toronto)
o 2 tablespoons dry roasted crunchy almond butter
o Some blueberries to top each sandwich
• 1 cup almond milk
9pm – Snack while watching Laker’s game with buddies

• Vege patty (Organic Spelt flour & vegetables)
• 1 cup Almond Milk

Monday, June 8th, 2009
Weight 183.8lbs
Unsweetend hemp beverage tastes terrible, but Twitter followers recommend mixing with frozen
banana or cherries or peanut butter. It could make a great shake, but I don’t own a blender. Even
the thought of cleaning it annoys me. Maybe I need a magic bullet.
9am – Breakfast
• 1 pear
walnuts
• 2 cups Green Tea
11am – Brunch:
• 4 organic eggs, asparagus, spinach, broccoli, red peppers, mushrooms, red onion
• ½ avocado
• 1 apple
• 1 banana
Workout
Bench – 255x3x3 (pec felt tight so I stopped there)
Seated Row – 210 x 4 x 10
DB Press – 45x3x15
BB Row – 185x3x8, 135x8 (dropset)
BB Curls – 3x10
DB Triceps Extensions – 3x8
45 minutes (includes long warm-up for bench press)
3pm – Lunch
o 4 slices pumpkin seed bread (purchased from Mabel’s Specialty Shop in Toronto)
• 1 cup unsweetened hemp bliss
• Hummus with raw broccoli and peppers
• 1 grapefruit
(continued on next page)

4:30pm – Snack
• 1 apple
• 3 ounces dried fruit & mixed roasted nuts
Uh-oh, one problem with eating this near-vegan diet is that it fills you up and you don’t get
hungry. Had to force in this late “dinner”…
10pm – “Dinner”
• 1 cup strawberries
• 2oz walnuts
• ½ cup ezekial cereal
• 2 cups hemp bliss
This tasted terrible. That hemp beverage is just not good.

Tuesday, June 9th, 2009
Interesting news today…a study on the “Eco-Atkins” diet came out, showing that vegetarian
weight loss diets work really well (almost 9 pounds in 4 weeks).
9am – Breakfast
• 2 packages instant (no sugar) oatmeal + strawberries + 1 tablespoon cashew butter + 1oz
walnuts
• 1 pear
• 2 cups Green Tea
11am – Brunch:
• 4 organic eggs, asparagus, spinach, broccoli, red peppers, mushrooms, red onion
• 1 apple
• 2 tbspns almond butter
I did a “real” workout today because I’m flying to LA on Wednesday.
Workout
1) Overhead Squat – 95x5
2A) Medium Stance Parallel Squat – 315x2x5, 325x3
2B) Inverted Row – 22, 18
3A) Olympic Squat (full squat) – 185x3x10
3B) Eccentric Cable External Rotations – 2x8
4) Back Extension – 3x12
2:30pm – After Workout

• 1 banana
• 1 tablespoon peanut butter
• 1 cup hemp juice or whatever it’s called
3pm – Lunch
• Cashew nut butter sandwiches
o 2 slices pumpkin seed bread
• 1 apple
• 1 tablespoon raw almond butter
• Broccoli, peppers, hummus
5pm – Snack
• 5 oz dried fruit and roast nuts (high calorie snack)
8:30pm – Dinner
Dinner – “Lazy Man’s chili and rice bread

Wednesday, June 10th, 2009
Somehow I got sick on the flight to LA…I felt terrible when I got off the plane and I couldn’t eat
much all afternoon…in fact I got physically sick around 3pm. But there is a happy ending…after
a long nap I woke up and was feeling much better and was able to eat some food.
• 1 banana
• 1c Hemp bliss
7:30am – More Breakfast (at airport)

1 banana, 1 apple
10am – Snack on Plane

5 oz mixed nuts and dried fruit
I think this is what made me sick!
1pm – Lunch
I tried to eat “raw” linguine and meatballs (Raw means this food was not cooked, and of
course, that means it wasn’t “real” linguine and meatballs. The meatballs were chopped
up nuts and I can’t remember what the linguine was…some type of vegetable cut up to
look like linguine. Raw food is an interesting little sub-culture. Give it a try the next time
you are in a big city like LA or NYC. I’m not sure if there is a raw restaurant in Toronto.)
3pm – Big Nap!
9pm – Late snack at the home of Kardena Puaza, author of the Easy Veggie Meal Plans
1 date (this was delicious…unlike any date you can ever find in a store)
Young coconut, almonds, raspberries, vanilla and cinnamon were blended and then served
with raisins over a bowl of oat groats
The oat groats were soaked in water in the fridge for 24 hours. This was my introduction to
soaked oat groats and now I eat them twice per week.

Thursday, June 11th, 2009
Feeling better today. Started day with a 30 minute walk around the Back Bay area in Newport
Beach, California.
8:30am Breakfast
• 1 apple
• 3 oz almonds
• 8 dried apricots
10am – Snack
• apple
Workout at 24 Hour Fitness
1A) RDL - worked up to 285x6

1B) Standing 1-Arm DB Shoulder Press - 65x2x6, 70x2x5
2A) BB Shrug - 4x8-12

2B) Cable Abs - 3x12-15
11:30am – Lunch at Mexican Restaurant

• 2 cups rice (this was processed, so I was cheating a bit)
• 2 cups beans
• ½ avocado
1pm – Snack
• 2 oz almonds
5pm – Dinner down on the beach

• Whole grain bread
• Red pepper hummus
• ½ cup broccoli
• 1 banana
• 2 cups watermelon
Just wasn’t hungry after that and I went to bed early (right after the Lakers’ overtime win in
Game 4). It’s hard to eat extra calories on this diet without being able to add liquid calories or
easy-to-add dairy calories (yogurt, chocolate milk). I need to discover more vegetarian
alternatives or ease up on the diet restrictions. But again, while this diet isn’t perfect if you want
to gain weight, it is great if you want to lose fat.

Friday, June 12th, 2009
Getting up as early as possible so I can stay as close to the EST time zone. Today I found out how
hard it is to eat vegetarian while traveling. Now this comes with an asterisk, because I need
calories. Its easy to eat for fat loss as a vegetarian because it is easy to be full on fewer calories.
5:30am Breakfast
• 1 banana
• 2 oz raw almonds

Pullup
HipX plus leg curl
Pushup
Split squat
DB circuit in Hotel Gym
- push press
- squat and press
- rdl
- db squat
- fwd lunge
9am – Breakfast in Hotel Restaurant

• 2 big bowls of oatmeal with berries
11am – Fruit
• Watermelon, pineapple, melon, blackberries
2pm – Lunch
• Grilled vegetable sandwich (asparagus, eggplant, zucchini)
• 3 slices bread
• ½ side salad
7pm – Dinner
• Angel hair pasta with vegetables
• Bowl of raspberries
10pm – Snack
• 3oz raw almonds
This was pretty good considering I ate all of my meals in restaurants. The worst offender was the
lunch sandwich because I think there was some type of cheese on it, and the sandwich felt
“greasy”. Dinner was good, but tough for me because everyone was eating delicious smelling
steaks. The smell of food makes me want meat more than the taste!


1A) Db Squat
1B) 1-arm db chest press
2A) DB CSR
2B) Reverse lunge + 1-arm db shoulder press (palms in)
Bodyweight Circuit Challenge
Pris Sqt
PU Plus
Ball leg curl
Ball JK
Diag Lunge
Inv Row or W’s, Y’s & T’s
Grasshopper PU
Side Plank Leg Raise
SC
Run In place
6:30am – After Workout Snack

• 2 green apples
• 2 oz raw almonds plus 4 dried apricots
9am – Breakfast
• 2 big bowls oatmeal with berries
• ½ slice whole grain toast
11am – Fruit
• Watermelon, pineapple, melon, blackberries
2pm – Lunch
• 4 slices of bread
• Grilled vegetable sandwich (asparagus, eggplant, zucchini)
o They put cheese on the sandwich…had to scrape it off.
• side salad
• 1 piece banana bread (This was definitely a cheat. My bad.)
5pm - Snack
• Apple
• 1oz almonds
8pm – Dinner at a Mexican restaurant in Newport Beach

• 2 flour tortillas, salsa, avocado
• Grilled vegetable plate (zucchini, corn, tomato, onion)
• Beans, rice, avocado, salsa
It was tough to watch everyone eating steak fajitas and chocolate cake and ice cream desserts but
I felt great afterwards while my friends complained of being stuffed and tired.

Headed back to Toronto from LA.
5:30am – Pre-flight breakfast at airport

• 2 apples
8am – Snack on Plane

• Roasted nuts and fruit (this wasn’t very appetizing after my bad experience with roasted nuts
on the plane ride down…in fact, almost 6 weeks later I still dislike roast nuts…so I think they
are out of my diet for good after I use up what is left in my house)
3pm – Lunch back in Toronto

• Raw vegetables and hummus
• 1 tbspn organic cashew butter
• 2 bananas
Workout
Overhand Deadlift – 340x2
Alternate Grip Deadlift – 360x2, 375x2, 385x2x2, 315x4
Overhand Deadlift – 225x12
6pm – Dinner
• 2 cups plain Ezekial Cereal – feels like I’m chewing metal clippings. This stuff has to go, but
I have one more box left…hopefully the almond kind isn’t so bad. (It isn’t!)
• 2 sandwiches
o 4 slices spelt bread
o 3tablespoons organic cashew butter
o 1 banana
9pm – Dinner 2
• ¼ watermelon
• 1 can kidney beans + spinach + mushrooms + red onion

Weight: 183.5 – Weight remains steady even though I am on a high carbohydrate diet.
9am – Breakfast
• 1 banana
• 2 packages instant (no sugar) oatmeal + strawberries + 1 tablespoon cashew butter
• 1 cup Green Tea
11am – Brunch:
• Raw broccoli and peppers and hummus
• 1 apple
• 3 oz almonds + 12 apricots
Workout
1A) Bench – 260x2x3 (stronger than last week…good stuff)
1B) Seated Row – 210 x 4 x 8 (used different cable stack so it was harder)
2A) DB Press – 50x17,14,12
2B) BB Row – 185x10,8,6
3pm – Lunch
• ¼ watermelon
o 4 slices whole grain bread (from Mabel’s Specialty Shop)
• cherries
8pm – Dinner
• Salad: Black beans, Mushrooms, Onion, Spinach, salsa, ½ can black olives, ½ Avocado
• 2 slices organic spelt bread

• Breakfast Bowl: 1 tbspn PB, ½ cup blueberries, 2-3 oz raw pecans, 2 bananas
• Green Tea
11am – Brunch:
• 2 packages instant Nature’s Path oatmeal, strawberries, walnuts, 1 tablespoon organic cashew
butter
• 1 apple while I walked Bally the Dog to the dog store to get him treats
12pm – Short sprint workout… first time running since I hurt my heels over 3 weeks ago.
2pm – Lunch
o 4 slices whole grain bread (from Mabel’s Specialty Shop)
5pm – Snack
• 30 cherries
9pm – Dinner
• 2 cups (dry) quinoa + sugar-free, organic spaghetti sauce, black olives, red onion.
• Some cherries

• 1 pear
• Breakfast Bowl: 1 tbspn PB, ½ cup blueberries, 2-3 oz raw pecans
• Green Tea
10am – Snack
• 1 apple
• 2oz almonds, 4 dried apricots
11:30am – Brunch:
• 2 packages instant Nature’s path oatmeal, strawberries, walnuts, 1 tablespoon organic cashew
butter
Workout
1A) Parallel Squats - 4x5
1B) Inverted Rows - 2x25
2A) Olympic Squats - 3x10

2B) Back Extension - 3x8
2pm – Lunch
• Bowl of ezekial almond cereal with almond milk, hemp bliss, and strawberries
• ¼ watermelon
4pm – Snack
o 2 small slices whole grain bread (from Mabel’s Specialty Shop)
o 1 tablespoon dry roasted crunchy almond butter
7pm – Dinner
• 1.5 cups quinoa + 1 can Amy’s Organic Butternut Squash Soup, broccoli, peppers, red onion
(this was okay, but not amazing)
9pm – Filmed TT Workout of the Month
11:30pm – After Filming Snack

• 2 cups Ezekial Cereal (8g protein per half cup!) + 2 cups applesauce (this combo was really
good)

Fat Burning Circuit Workout (from August TT workout of the Month)

1) Bodyweight Squats - 50 reps
2) Stability Ball Rollouts - 12 reps
3) Prisoner Squats - 25 reps
4) Pushups - 20 reps
• 1 cup Hemp Bliss
• 1 cup Ezekial Cereal + 1 almond milk
• 1 cup Ezekial Cereal + 1 cup applesauce
o Total protein in this meal was over 20 grams.
11am – Snack
• Raw broccoli, peppers, and hummus
• Some cherries
• 1 apple
12:30pm – Lunch
o 4 slices spelt bread
2:30pm – Snack
• 2 oz raw almonds, 4 dried apricots
• 1 apple
• 1 cup hemp bliss (gotta chug this stuff because it tastes like dirt, only worse)
5pm – Dinner
• 1 can Amy’s organic chili, mushrooms, red onion, spinach, black olives
• 2 slices spelt bread
10pm – Snack
• ½ cup pistachios
• 1 cup applesauce

9am – Breakfast
• 2 packages instant (no sugar) oatmeal + 1 cup applesauce + 1 tablespoon cashew butter + 1oz
walnuts
• 1 apple
• 1 cup Green Tea
11:30am – Brunch
• Broccoli, peppers, hummus
• 2 almond butter sandwiches
• 1 cup hemp bliss beverage
Workout
1) Deadlift – 345x2 (overhand personal best), 385x3x2 (alternate grip), 315x8
2A) 1-Arm DB Shoulder Press (3x5 with 70)
2B) Good Morning (185x3x8)
2C) Cable Abs

• 2 bananas
• 2 cups hemp bliss beverage
• ¼ watermelon
3:30pm – Lunch
• Big serving of spelt linguine with sugar free tomato sauce
5pm – Snack
• 3oz almonds & 6 dried apricots
• Some cherries
7pm – Cold Beverage Break

10pm – Snack
• Almond butter sandwich
o 2 slices 7-grain bread
o 1 tablespoon raw almond butter
o Some blueberries

Off-day. No workout. Big dog walk in the pouring rain though!
9am – Breakfast
walnuts + 1 banana
• 1 cup Green Tea
11am – Snack
• 1 apple
• 15 cherries
1pm – Lunch
• 1 can kidney beans, spinach, onions, mushrooms + salsa + ½ avocado
• 1 slice 7-grain bread
4pm – Snack
7pm – Snack
• 1 banana and 10 cherries
8pm – Dinner
• 3 servings spelt linguine plus sugar-free organic tomato sauce

Sunday, June 21st, 2009
Good workout, but ended up spending 3-4 hours out in the sun and that seemed to suppress my
appetite. Again, its tough getting enough calories when the diet cuts out sugar, dairy, and all
processed foods. I need to keep educating myself on alternatives such as blender drinks.
7am – snack
• 1 apple
Workout – Kettlebell 500

• 200 kettlebell swings
• 200 bodyweight squats
• 100 stability ball jackknives
9:30am – After workout

• 1 banana
• 1 cup hemp bliss
10:30am - Breakfast
walnuts + 1 banana
• 1 cup Green Tea
12:30 – Lunch
o 3 tablespoons roasted crunchy almond butter
o Some blueberries
• Some cherries
• ¼ of a watermelon
6pm – Dinner at www.TheBeet.ca Organic Café in Toronto

• Almond Oat Smoothie (oats, almond butter, almond milk, banana, cinnamon, maple syrup)
• Roti (spelt wrap, chicpeas, carrots, peas, etc.)
• 10 cherries
10pm – Snack
• 1 tablespoon almond butter
• ½ grapefruit

Monday, June 22nd, 2009
• 1 banana
• 1 apple
• Green Tea
11am – Brunch
• Raw broccoli and peppers with hummus
• ½ grapefruit
• 2 packages instant Nature’s path oatmeal, strawberries, walnuts, 1 tablespoon organic cashew
butter
• 1 apple
Workout
1A) Bench – 260x3x3, 225x7
1B) Seated Row – 4x8 @ 215
2A) DB Press – 55x3x12-15
2B) BB Row – 185x3x10

• ¼ Watermelon
• 1 cup Hemp bliss
3pm – Lunch
• 1 can Amy’s organic chili + mushrooms, spinach, onion, topped with salsa and avocado
• 1 piece spelt bread
• 20 cherries
8pm – Dinner
o 1.5 tablespoons raw almond butter
o 1 tablespoon cashew butter
o Some blueberries
• Some cherries

Tuesday, June 23rd, 2009
Awesome workout this morning! I also started reading “The China Study”. If you don’t know,
this is a highly-referenced book written by a well-known cancer researcher and it claims that if
you eat meat and dairy (animal protein) that you greatly increase your risk of cancer. It
recommends a plant-based diet. More info to come…
Workout – Kettlebell 555

• 200 kettlebell swings
• 100 prisoner squats
• 50 stability ball rollouts
• 100 bodyweight squats
• 105 pushups

• 1 bowl applesauce
• 1 oz roasted almonds
9:30am - Breakfast
walnuts + 1 banana
• 1 cup Green Tea
11am – Snack
• Raw broccoli and peppers with hummus
• 20 cherries
• 1 apple
12:30pm – Lunch
• Salad - spinach, onion, mushrooms, 1/2 avocado, couscous, olives, chickpeas, red peppers,
broccoli.
• 1 glass almond milk.
• 1 bowl of applesauce with 1oz almonds.
3:30pm – Snack
• 1.5 cups ezekial almond cereal
• 1.5 cups almond milk
• Some blueberries
5pm – Snack
• ¼ watermelon
• 10 cherries
7:30pm – Dinner
• 2.5 servings Kamut wheat pasta (310 calories and 15g protein per serving)
• 1 cup sugar free organic tomato sauce
• mushrooms

I need to force-feed myself more food on this diet to gain weight…and even to maintain my
weight. Down to 182.5 lbs.
• 1 banana
• 1 apple
• Green Tea
10am – Breakfast 2
• 1 packet oatmeal
• 1 tablespoon raw almond butter
• Some strawberries
• 5 cherries
11:30am – Lunch
• Small amount of raw broccoli and peppers and hummus
• Salad: spinach, broccoli, red peppers, red onion, mushrooms, couscous, chickpeas, salsa,
black olives
Workout
1) Overhead Squat – 115x5
2A) Parallel Squat – 325x3x5, 275x7
2B) Bodyweight Row – 26, 18
3A) Full Squat – 195x3x10
3B) Back Extension 2x10
I was beat. Whooped. Must have been the heat in the gym and the terrible sleep I had last night…

• Bowl of Ezekial Almond cereal (1.5 cups), 1 cup almond milk, strawberries
4pm – Snack
• 2 cups applesauce
• 3 oz almonds
8pm – Dinner
• 2.5 servings Kamut pasta, tomato sauce, extra mushrooms

Another awesome workout this morning – although I only did a few short 5-minute circuits. KB
snatches, pris squats, mountain climbers, split squats, KB rows, pushups all on balcony in the sun
and then a few short sprints in the park. Verrry niiice!
Overall, the Vegetarian Lifestyle has been a powerful way to eat as much as I want while still
losing fat. However, here’s the one problem…I still wanted to gain weight this month, but the
diet is so effective at keeping you full – and I mean really full – that it’s hard to get more calories.
And remember, I vowed no added sugar, no processed foods, no alcohol, no meat, no dairy, and
no caffeine. So that knocks out a lot of easy sources of calories. I’m going to ease up on the
restrictions a little next month but still stick to no caffeine, no more than 2 alcoholic drinks in one
day, no meat, and minimal dairy.
walnuts + 1 banana
• 1 apple
• 1 cup Green Tea
10am – 2nd Breakfast

• 1.5 cups Ezekial cereal
• 1 banana
12:30pm – Lunch
• salad of spinach, 1/2 avocado, olives, broccoli, couscous, peppers, salsa, chickpeas
• 1c vanilla almond milk (good stuff)
• ½ grapefruit
• 1 apple
3:30pm – Snack
• Green Tea
6pm – Snack
8pm – Dinner
• 2 cups quinoa plus sugar free spaghetti sauce plus mushrooms

Early workout then drove out to the country to spend the weekend at my Mom’s house. Should be
interesting because she is one of those people who “couldn’t live without eating meat for dinner
every night”. But she knew my plan so she had prepared bean burritos for Saturday dinner.
I also finished reading “The China Study”. I don’t think it’s as good or as bad as “fanatics” and
“haters” say it is. I simply think everyone should read chapter 12 for a simple nutrition plan for
health and fat loss. You can’t argue that more people should eat more fruits and veggies.
• Raw almond butter sandwich on 2 slices of 7-grain bread with blueberries
• 1 apple
Workout
1) Power Clean - 175x3x5
2A) Deadlift - 350x2 (overhand, personal best), 375x2x2 (alt grip)
2B) 1-Arm DB Shoulder Press - 65x3x6
3A) Deadlift - 315x6, 225x13
3B) Cable Abs - 3x12
NOTE: It was during this workout that I think I picked up strep throat. More on that next week!
10am – After workout

• ¼ watermelon
• 1.5 cups Ezekial cereal
• Lots of blueberries
11:30am – Lunch
• salad of spinach, mushrooms, red onion, broccoli, peppers, salsa
• 1c vanilla almond milk (good stuff)
2:30pm – Snack
• 1 banana, 1 pear, some strawberries
• 3 oz almonds plus 2 oz peanuts plus 4 pretzels
• 1 cup Mom’s smoothie (banana, strawberries, orange juice, yogurt)
o Got a little off track with the pretzels, juice, and yogurt
6pm – Dinner
• 2 cups quinoa plus sugar free spaghetti sauce plus mushrooms
• 1 cup Mom’s smoothie (banana, strawberries, orange juice, yogurt)
8pm – Snack
• 1/8 watermelon
• Roasted almond butter sandwich on 2 slices of 7-grain bread with blueberries

Workout from TT August Workout of the Month

• 200 KB swings (60, 45, 40, 35, 25)
• 100 Squats (33, 33, 33)
• 100 pushups (30, 20, 20, 15, 15)
• 100 Squats (4x25)
• 100 Close-grip Pushups (5x20)
• 53 pound KB Rows (4x10)
• 4 sprints
8:30am – After Workout

• Banana taco
o 1 whole wheat tortilla, 2 tbspn natural peanut butter, 1 banana, some strawberries,
some grapes, some watermelon
10am – Breakfast
• Oatmeal with raisins and 2oz almonds
• Strawberries and grapes
12pm – Lunch
• Hummus with raw vegetables
• 2 black bean burritos (black beans, salsa, spinach, small bit of cheese – a cheat!) wrapped in
whole-wheat tortillas
• 1 apple
4pm – Snack
• 3 oz almonds
• 3 oz peanuts
• Strawberries and grapes
• Some watermelon
8pm – Dinner (and started noticing sore throat)

• 1 black bean burrito

Yesterday afternoon my throat started to get sore…but only on the left side. Today it’s really bad.
It hurts to swallow and got worse as the day went on but it is still only affecting the left side of
my throat. I don’t think I’ve ever had this problem before. My left ear hurts a bit too.
I started the day with an easy “walk-through” workout of one of the two August TT Workouts of
the Month I will be filming on June 30th.
Workout
Tested out one of the August “Mini BW Circuit” programs…
• Underhand Bodyweight Row – Max Reps (2-0-1)

• Bulgarian Split Squat – 15 reps per side (2-0-1)
• Close-Grip Pushups – Max Reps (3-0-1)
Followed by this optional Ball Circuit

1. Stability Ball Leg Curl
2. Stability Ball Jackknife
3. Stability Ball Back Extension
4. Stability Ball Rollout
5. Stability Ball Hip Extension
6. WYLIT
9am – Breakfast
• Oatmeal with raisins and 2oz almonds
• 1 cup blueberries (dang good!)
• 1 apple
12pm – Lunch
• Hummus with raw vegetables
• 3 black bean burritos (black beans, salsa, spinach, small bit of cheese – a cheat) wrapped in
whole-wheat tortillas
4pm – Snack
1) Hummus with raw vegetables
2) 1 pear
3) 1 cup blueberries
6pm – Dinner (Didn’t feel like eating much because of my sore throat)
• 2 cups quinoa with stir fried vegetables (mushrooms, onions, peppers)
• Some asparagus
After dinner I drove back to Toronto, and by the time I got there I couldn’t swallow without
severe pain and wicked body contortions so I didn’t eat an evening snack. I could barely sleep.

Thankfully, I had a significant improvement overnight in my sore throat. It’s tolerable. Should be
gone soon, and I can eat regular food with only a bit of discomfort.
walnuts
• 1 apple
• 1 cup Green Tea
11am – Lunch
• Raw veg and hummus
• 1 banana-blueberry taco (tortilla, almond butter, banana, blueberry)
Workout
1A) Overhead Squat – 3x5
1B) Pull-up – 3xMax minus 2
2A) DB Chest Press – 3x6
2B) BB Row – 3x8
3A) Olympic Back Squat – 6RM
3B) Hanging Leg Raise – 3xMax
2:30pm – Lunch
o 4 slices organic quinoa bread
o 3 tablespoons peanut butter-hazelnut butter combo
• 1 pear
6pm – Dinner
• 2 cups quinoa with stir fried vegetables (mushrooms, onions, peppers)
• Some asparagus
• 1 banana
• 1 tablespoon organic peanut butter
• 1 apple
Early to bed hoping this throat gets better. Unfortunately it got worse as the day went on.

It did not get better and in fact got worse. Not sure why. So I went to the doctor and he said it was
likely strep throat. I’ve been given antibiotics but the its still a pain in the neck to swallow. But
I’m trying to force some food down. No workout today.
8am – Breakfast
• 2 bananas
11am – Breakfast
• 2 packages instant (no sugar) oatmeal + blueberries + 1 cup strawberries + 1 tablespoon
cashew butter + 1oz walnuts
2pm – Lunch
• “Mystery butter” sandwich
o 2 slices organic quinoa bread
o 1.5 tablespoons peanut butter-hazelnut butter combo
• Some watermelon
• 1c almond milk
5pm – Snack (painful!)

• 1 apple
9pm – Dinner (finally, feeling much better!)

• 1 can Amy’s organic chili with spinach, mushrooms, and onion, salsa, ½ avocado

Wednesday, July 1st, 2009
Feeling much better today.
And the June diet is officially over…but I’m not going to change things that much…I’ll still be
completely avoiding meat and alcohol, while having only a little added sugar, dairy, and caffeine.
8am – Breakfast
• 1 pear
• Bowl of: Oat groats, cashew butter, blueberries, 1 banana
• 1 apple
11am – Lunch
• Raw veg + hummus
• Sandwich (last one for the month)
o 2 slices quinoa bread
o 2 tablespoons mystery butter #2 (peanut butter-hazelnut)
Workout
1A) Squats
1B) Chinups
That was it.
3pm – After Workout

• Bowl of: Oat groats, almond milk, blueberries, 1 banana
• Bowl of cherries
• 1 apple
• 1 tbspn mystery buter #2
• ¼ watermelon
5pm – Snack
• 3oz almonds + 8 dried apricots
6pm – Salad
• Spinach, broccoli, peppers, onion, mushrooms, avocado, salsa
8pm – Dinner in isolation because of the strep throat…meaning I had to miss out on Canada Day
(our national holiday) parties because of the strep throat…I suck!
• Kidney beans, spinach, onion, mushrooms, avocado, salsa
• 1c almond milk

Thursday, July 2nd, 2009
9am – Breakfast
• 2 bowls of oat groats, cashew butter, blueberries, 1 banana
• 1 apple
12 – Lunch
• Big Boy Salad
o Spinach, broccoli, peppers, onion, mushrooms, avocado, black beans, salsa
Quick Workout
I wasn’t going to workout today but a buddy who is on holidays kept bugging me to do a workout
with him…so we went to the park and did…
• 7 sprints alternated with 20 pushups
o Killer workout!
3pm – Snack
• 20 cherries
• 1 bowl of oat groats, almond milk, and raisins
5pm – Snack
• ¼ watermelon
8pm – Dinner
• 2 cups quinoa, tomato sauce, mushrooms, onion

Friday, July 3rd, 2009
Felt bloated when I woke up today…didn’t eat much before training. Felt much better after my
workout and got in some good calories.
9am – Breakfast
• 1 banana
• 2 packets oatmeal, 1 banana, blueberries, 1 tblspn cashew butter, walnuts
11am – Snack
• 1 apple
• 2 cups watermelon
Workout
1) Deadlift - 375x3
2A) Deadlift for reps - 315x8, 225x12
2B) Military Press - 3x6
3A) Front Squat - 2x6
3B) Back Extension
3C) Hanging Knee Raise

• 1 pear
• 2 cups (dry) quinoa, tomato sauce
• “cheat” – I had a brownie that a friend made for me.
4pm – Snack
• Bowl of: Oat groats, almond milk, blueberries, 1 banana, 1 tblspn mystery butter #2
• “Mystery Butter” is a hazelnut-almond butter sold by a company here in Canada.
6pm – Salad
• Black beans, spinach, onion, mushrooms, avocado, salsa
• 1c almond milk

Saturday, July 4th, 2009
No workout.
9am – Breakfast
• 1 pear
• Breakfast bowl: Blueberries, etc.
11am – Snack
• Oat groats bowl (blueberries, etc)
• 1 apple
2pm – Snack
• Raw veggies, hummus
• 1 apple
4pm – Freshii Restaurant (popular fresh food restaurant chain in Toronto)

• Bowl: brown rice, avocado, vegetables, tofu
• V-8
6pm – Snack
• Grapefruit
8pm – Dinner
• 1 can Amy’s organic chili with spinach, mushrooms, and onion, salsa
• 1c almond milk

Sunday, July 5th, 2009
No workout.
9am – Breakfast
• 1 red delicious apple
• Bowl of oat groats, blueberries, cashew butter, walnuts, almond milk
• 2oz almonds plus 2 dried apricots
11am – Lunch
• Quinoa, broccoli, mushrooms, onion, plus tomato sauce
• 1 granny smith apple
2pm – Snack
• 2oz almonds, 8 apricots
6pm – Reward Dinner with my best bud while watching Tiger Woods play golf
• BIG Pizza with cheese (cheated on the vegan diet), tomato, onion, and mushrooms
• 1 rootbeer

Monday, July 6th, 2009
9am – Breakfast
• 2 bowls of oat groats, cashew butter, blueberries
• 1 apple
11:30am – Lunch
• 1 can Amy’s Organic Chili with mushrooms, onion, peppers
• 1c almond milk
Workout
1A) Overhead Squat – 3x5
1B) Pull-up – 3xMax minus 2
2A) DB Chest Press – 3x6
2B) BB Row – 3x8
3A) Olympic Back Squat – 6RM
3B) Hanging Leg Raise – 3xMax
2:30pm – Shake
• 2 cups Hemp Bliss, 1 banana, 1 tablespoon peanut butter, 2 tablespoons cacao nibs
• 1 banana
4pm – Snack
• Large bowl of sunflower seeds & raisins
• 1 tablespoon cashew butter
6pm – Snack
8:30pm – Dinner
• ½ cup (dry) wild rice (the kind that takes 45 minutes to cook)
• 1 cup corn
• 20 cherries

Tuesday, July 7th, 2009
Workout
Exercises from Convict Conditioning…this is a bodyweight workout program sent to me by the
folks at www.DragonDoor.com. It will be available to the public in September, 2009.
You'll love it...again, very much like the Bodyweight 500 and Bodyweight 1000
challenges because of the "self-competition" aspect. It's just like playing golf or video
games...you get hooked because you want to get to the next level.
9am – Breakfast
• 1 banana
• Breakfast bowl: 1 banana, blueberries, pecans, 1 tbspn organic peanut butter
• 1 apple
11:00am – Lunch
• Big boy salad: spinach, ½ avocado, black beans, onion, mushrooms, peppers, broccoli, and
hot salsa (too hot!)
• 2c almond milk
1:30pm – Lunch
• ½ cup (dry) wild rice + ½ can black beans + tomato sauce
• 1c almond milk
• 1 apple
• Some cherries
5pm – Snack
• ¼ watermelon
• 1oz almonds
7pm – Light Dinner before TT filming

• 1 cup (dry) quinoa plus onions plus mushrooms plus tomato sauce
• 1 c almond milk
9pm – TT Filming – Filmed more of the Turbulence Training Workout of the Month
11pm – Snack
• 1 pear
• 1 tablespoon almond butter

Wednesday, July 8th, 2009
9am – Breakfast
• 1 pear
11am – Lunch
• 1 apple
• 1c almond milk
• Big boy salad: spinach, ½ avocado, black beans, onion, mushrooms, peppers, broccoli, and
tomato sauce
• 1 grapefruit
• 1 banana
Workout
1) Power cleans
2A) Squats
2B) Chins
3A) Pistols
3B) Close-grip bench
2:30pm – After workout

• 1 banana
• 1 bowl oat groats with 1c almond milk, 1 tbspn cashew butter, blueberries, 1 banana
• 1 bowl oat groats with raisins and 1oz almonds
5pm – Snack
• ¼ watermelon
8pm – Dinner (simple, but good, I’m easy to please)

• Black beans and wild rice with sauce
• 20 cherries
• 1c almond milk

Thursday, July 9th, 2009
Workout
Basic Exercises from Convict Conditioning
9am – Breakfast
• 1 slice pineapple
• 1 bowl oat groats with 1 tbspn cashew butter, blueberries, 1 banana
• 1 apple
11am – Lunch
• Big boy salad: spinach, ½ avocado, kidney beans, onion, mushrooms, peppers, broccoli, and
tomato sauce
• 1 pear
2pm – Snack
• Big bowl of oat groats, pineapple, blueberries, and almonds
5pm – Snack
• 1 Granny Smith Apple
• 2 tablespoons crunchy almond butter
8pm – Dinner
• Kidney beans and wild rice
10pm – Snack
• Small amount of strawberries and walnuts

Friday, July 10th, 2009
9am – Breakfast
• 1 banana
• 1 apple
10:30am – Lunch
• 1 cup corn
• ¾ (dry) wild rice
• 1c almond milk
12pm – Snack
• 2 bananas
Workout
1) Deadlift - 385x3
2A) Military Press - 3x6
2B) Front Squat - 2x6
3A) Bodyweight Row - 3x25
3B) Back Extension - 2x12
2:30pm – Lunch at “Alternative Grounds” cafe

• Vegetarian “mystery” calzone (seemed like some kind of vegetables inside?)
• Orange, mango, banana smoothie
4pm – Snack
• 1c hemp milk
• 1 bowl strawberries
• 1oz walnuts
6pm – Snack
• ¼ Watermelon
8pm – Dinner
• 1 cup (dry) wild rice
• ½ Amy’s chili
• Mushrooms, spinach, onion, salsa, ½ avocado
10pm – Snack
• 20 cherries

Saturday, July 11th, 2009
Workout
Convict Conditioning
• 1 pear
• Bowl of: oat groats, pineapple, blueberries, cashew butter, almond milk
• 1 apple
11:30am – Lunch
• 1 cup (dry) wild rice
• ½ Amy’s chili
• Mushrooms, spinach, onion, salsa
• Dessert: pineapple
2:30pm – Snack
• 3oz almonds + 8 dried apricots
5pm – Snack
• 20 cherries
7:30pm – Dinner
• 1 cup (dry) quinoa plus tomato sauce, mushrooms, onion
10pm – Snack while watching UFC fights with friends

• Pistachios

Sunday, July 12th, 2009
• 1 pear
• Bowl of: oat groats, 1 banana, blueberries, cashew butter
• 1 apple
Workout
1A) Overhead Squat - 135×3x5
1B) Pullups - 3×12
2A) DB Chest Press - 90×3x6
2B) Inverted Bodyweight Row - 25,20,20
3A) Pistols - 3×3
3B) Hanging Leg Raises - 3×8
3C) Dips - 3×15
11am – After Workout Smoothie

• Pineapple, banana, almond milk, hemp bliss, sunflower seeds, cacao nibs
12pm – Big Boy Salad Lunch

• Spinach, ½ can black beans, ½ avocado, onion, broccoli, peppers, salsa
• 1c almond milk
2pm – Smoothie
• Frozen strawberries, banana, almond milk, hemp bliss, 1 tbspn cashew butter
4pm – Snack
• 1 apple
6pm – Reward Dinner

• Medium thin-crust cheese pizza with mushrooms and tomatoes

9am – Breakfast
• 1 banana
• 1 apple
10:30am – Smoothie
• Spinach, strawberries, ½ cup hemp bliss, 1 cup almond milk, banana, 1 tablespoon cashew
butter
11:30am – Big Boy Salad Lunch

Workout
1) Power Clean - 185x2x5
2A) Squats - 325x3x6
2B) Chinups - 3x10
Running late today so I only had 30 minutes to train. My squats suck. I feel really weak in my
low back...went to the chiropractor after for treatment on my calves, pec, traps, and low back. He
scolded me on my sitting posture which I admit is really bad sometimes. So his treatment plus
better posture should lead to less low back tightness and I should be able to improve my squat.

• 1 banana
• 1 slice leftover pizza
5pm – Snack
• Raw veg & hummus
• Almond milk, strawberries, 1 banana, 2 tablespoons sunflower seeds, cacao nibs, spinach,
hemp bliss.
• 10 cherries
8pm – Dinner
• Raw veg & hummus
• 1 cup (dry) wild rice plus ½ can Amy’s organic chili with spinach and onion
• 1c almond milk

Tuesday, July 14th, 2009
Workout
• Bowl of: oat groats, 1 banana, blueberries, peanut butter
• 1 apple
11am – Blender Drink

• Strawberries, banana, blueberries, spinach, sunflower seeds, hemp bliss, almond milk
1pm – Lunch (leftovers)

• 1 cup (dry) wild rice plus ½ can Amy’s organic chili with spinach and onion
• 1c almond milk
• 10 cherries
3pm – Another Blender Drink!!!

• Strawberries, banana, 1 tablespoon peanut butter, sunflower seeds, cacao nibs, almond milk
5pm – Snack
• 3 oz almonds + 6 apricots
8pm – Dinner Big Boy Salad

• 1 grapefruit

Wednesday, July 15th, 2009
• Bowl of oat groats, 1oz almonds, raisins, almond milk
10:30am – Blender Drink

• Frozen strawberries, 1 banana, spinach, blueberries, 1 tbspn peanut butter, 1.5 cups almond
milk, sunflower seeds
11:30am – Snack
• 2 apples
• 2oz roasted almonds (I recommend raw almonds over roasted, but sometimes I switch it up)
Workout
1) Deadlift - worked up to 345×3 double overhand and 385×3 alternate grip. Not bad.
2A) Military Press - 3×6
2B) Front Squat - 2×6
3A) Back Extension - 2×12
3B) Bodyweight Row - 30, 20
2:30pm – Lunch
o 4 slices of whole-grain pumpkin seed bread
o 2 tablespoons almond butter
3:30pm – Blender Drink

• Frozen strawberries, 1 banana, some almonds, cacao nibs, almond milk, hemp bliss.
8pm – Dinner
• Black beans and salsa
• 1 slice whole-grain pumpkin seed bread
• 1c almond milk

Thursday, July 16th, 2009
Flying to Dallas today, and had to get up early – 3:30am!
4am – Breakfast
• Frozen strawberries, blueberries, cacao nibs, almond milk, hemp bliss
6am – Snack
• 2 bananas
8am – Airplane
• Tomato juice
11am – Brunch at Hotel in Arlington

• Oatmeal, raisins, cranberries, 1 banana
Workout
1pm – Snack
• 1 apple
• Almonds and dried apricots
3pm – Snack
• Fruit
• Almonds
6pm – Dinner (funny enough, I ate all this at a classic Texas Steakhouse – blasphemy!)
• Giant salad
• Baked potato
• Bowl of baked beans
10pm – Snack
• Apple

Friday, July 17th, 2009
Workout
1) Pulldowns
2) Seated rows
This workout was done in the world’s smallest hotel gym.

• 1 apple
• 1 banana
9am – Breakfast
• Oatmeal, 2 bananas, almonds, raisins, dried cranberries
12pm – Lunch
• Awesome Sandwich!
o Rye bread
o Avocado, sprouts, lettuce, tomato
• 2 bowls of fruit salad (pineapple, melon, strawberries, blackberries)
3pm – Snack
• Almonds and apricots
7pm – Dinner at Texas Rangers baseball game

• Pineapple and melon
• 1oz almonds
• 2 slices cheese with whole wheat crackers
• 1 giant pretzel (too much salt!)
• 1 Coca Cola
• 60 peanuts (the ones you had to crack the shell to get)
It was good to be a vegetarian at the ball game, because every one else in our group ate unhealthy
hot dogs, chicken fingers, and wings. A year ago, I would have joined them…but now I just don’t
think it’s worth it. After all, its not like the dogs, fingers, and wings were “world class”.

Saturday July 18th, 2009
No workout today.
9am – Breakfast
• 3 small pancakes with 2 tablespoons syrup
• Oatmeal, raisins
• 1 apple
11am – Snack
• Pineapple, melon, strawberries
• 1 apple
1pm – Lunch
• Sandwich
o Rye bread
o Avocado, sprouts, lettuce, tomato
• Bowl of fruit salad (pineapple, melon, strawberries, blackberries)
5pm – Dinner at “360 Burritos” in Dallas-Fort Worth Airport

• Black Bean & Rice Burrito on Wheat Tortilla
• ¼ of a diet pepsi (this stuff is terrible, bad choice)
8pm – Snack on Airplane

• 3oz almonds
• Club Soda
11:30pm – Walk around the neighborhood. I always get some exercise everyday, and even though
I walked a lot at the airport, it was nice to do this walk and get moving after sitting so much.
12am – Snack at Home

• Pineapple
• 20 cherries

Sunday July 19th, 2009
Workout
Convict Conditioning – I’m getting a lot stronger in the headstand position and I’m able to raise
my head an inch off the ground.
9:30am – Smoothie gone wrong (put in way too much oatmeal and sunflower seeds)
• Frozen strawberries, 1 banana, pineapple, blueberries, spinach, almond milk, oatmeal,
sunflower seeds, flax meal
• It ended up with the consistency of pancake batter…too much…ooops!
12pm – Rest of smoothie. It was like cement, but I didn’t want to throw it out!
3pm – Big Boy Salad

• Spinach, ½ can black beans, ½ avocado, onion, broccoli, peppers
5pm – Snack
• ¼ watermelon
7pm – Snack
• Raw veg and hummus
• 1 apple
8pm – Dinner
• 1 cup (dry) quinoa with mushrooms, onion, & sugar-free tomato sauce
• 10 cherries

8am – Breakfast:
• Breakfast Bowl: 1 tbspn PB, ½ cup blueberries, 2-3 oz raw pecans, 1 banana
• Green Tea
10:30am – Blender Drink – a real “witch’s brew”!

• ¼ of a watermelon, 1 peach, 1 banana, some blueberries, frozen spinach
• Almond milk, 1 oz almonds, 1 tablespoon almond butter
• 2 tbspn oats
o It didn’t have a strong taste to it but it wasn’t bad.
o It probably made almost a liter of blender drink!
Workout
1A) Overhead squats
1B) Pullups
2A) DB Chest press - 95x3x6
2B) Bodyweight rows
3A) Olympic Squats - 2x6
3B) Hanging leg raises - 3x7
3C) Dips
2:30pm – After workout (had to eat quick because I have 2 interviews this afternoon)
• Large bowl of oat groats, cashew butter, 1 peach, blueberries, almond milk
4pm – Snack
• 3 oz almonds and 7 apricots
6pm – Snack
• ¼ watermelon
8pm – Dinner
• 4oz (dry) spelt pasta (gives 15g protein and 400 calories and 4 grams fiber)
• Sugar free tomato sauce with extra mushrooms & onions
• 1c almond milk

Tuesday, July 21st, 2009
My eating was all over the place today…never really had time to sit down for a real meal.
30 minutes stretching
8am – Breakfast:
• Breakfast Bowl: 1 tbspn PB, ½ cup blueberries, 2-3 oz raw pecans, 1 banana
• Green Tea
• 1 apple
11:30am – Snack
• Raw veg plus hummus
• 1 peach
• Blender Drink – turned into ice cream…I ate it from a bowl.
o Frozen strawberries, frozen pineapple, frozen spinach
o Almond milk, 1 oz almonds, 1 tablespoon mystery butter
o 2 tbspn oats
Workout
• 4 intervals
1pm – Mini-Lunch before an afternoon of phone interviews

• Oats, peaches, blueberries, mystery butter (hazelnut + peanut butter), almond milk
• 10 cherries
3:30 – Snack
• 2 slices whole-grain bread with crunchy almond butter
• 1 apple
5pm – Snack
• Blender drink: strawberries, banana, mystery butter, spinach, almond milk, sunflower seeds
• Some watermelon
Click here to watch me make this shake in my kitchen
8pm – Dinner
• Black beans, ½ avocado, salsa
• 2 pieces whole-grain bread
• 1c almond milk
10pm – Snack

Wednesday, July 22nd, 2009
8:30am – Breakfast:
• Oats, blueberries, peanut butter, 1 banana
• 1 apple
• Green Tea
10:30am – Blender Drink – Ugly, but tasty

• Strawberries, 1 banana, 1 peach, blueberries, kale, spinach, sunflower seeds, peanut-hazelnut
butter, almond milk
12pm – Snack before workout

• Raw veg plus hummus
• 20 cherries
Workout
1) Power Clean
2A) Squat
2B) Chinup
3A) Good Morning
3B) Close-Grip Bench Press
2:30pm – Lunch
• Almond butter sandwich on 2 slices whole grain bread
• Blender drink (this one looked bad and tasted bad): 1 banana, 1 peach, spinach, almond milk,
sunflower seeds, peanut butter, carob powder (never again!)
5pm – Dinner
• Grilled eggplant (marinate in olive oil, sea salt, and garlic powder then place on bbq grill)
• Grilled portobella mushroom burger (marinate in olive oil and sea salt then place on bbq grill
and put between two pieces of whole grain bread – it was really good, better than expected)
• Sauteed sweet potato slices in olive oil
• 1c almond milk
That dinner was great. I don’t go “all out” on cooking like that too often, but I’m glad I did. I was
pleasantly surprised by how good both the eggplant and mushroom turned out.
8pm – Snack
• Oats, blueberries, peaches, almond milk
Well, that’s it for the Lazy Man’s Guide to Vegetarian Eating. It’s time to put this ebook to the
press so that you can learn all about in the Easy Veggie Meal Plans Guide.
Let us know what you think at www.KardenasKitchen.com
Thanks so much and stay strong,
Craig Ballantyne, CSCS, MS

Author, Turbulence Training

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Muscle Building, Turbulence Training
Workouts at Your Finger Tips -And All for
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Vegetarian Meals Ideas

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© Craig Ballantyne, MS, CSCS 1

Craig’s websites include:

www.TurbulenceTraining.com - Advanced training information to help men and women

www.TTMembers.com – Craig’s new Turbulence Training Membership site featuring a

www.MakeMoreMoneyOnline.com – Craig’s blog about how to make more money online

© Craig Ballantyne, MS, CSCS 2

I have been the victim of “diet creep”.

For the first 30 days, I eliminated these foods/ingredients out of my diet:

Let’s take a look at why I’m removing each one of those …

© Craig Ballantyne, MS, CSCS 3

The ingredients are:

- Beans (Organic Kidney Beans, Water, Kombu Seaweed)

Alright …feel free to argue my definition, but I’m happy with it.

© Craig Ballantyne, MS, CSCS 4

So what’s staying in my diet?

So what will be my challenges?

Click here to join me on Twitter

Click here to join me on Facebook

Here’s to your diet success,

Craig Ballantyne, CSCS, MS

© Craig Ballantyne, MS, CSCS 5

The biggest issues were …

1) Not being prepared

2) Not being educated

My Beginning Weight = 183.4

End Weight = 182.5

© Craig Ballantyne, MS, CSCS 6

2A) DB Flat Press - 65x15,12,10

3) BB Row Dropset - 155x10, 135x8

© Craig Ballantyne, MS, CSCS 7

On Tuesday, Thursday, Saturday, and Sunday, I tend to do bodyweight, kettlebell, or recovery

Turbulence Training Reconstruction Workout Sample

(continued next page)

© Craig Ballantyne, MS, CSCS 8

© Craig Ballantyne, MS, CSCS 9

1) Overhead Squats – 85x3x5

2A) Medium Stance Parallel Squats – 295x3x5

3) Olympic (Full) Squat – 175x3x10

4A) Back Extension – 15x3x12

(continued next page)

© Craig Ballantyne, MS, CSCS 10

3pm – Small After Workout Snack

4pm – Late Lunch (due to afternoon phone interviews)

© Craig Ballantyne, MS, CSCS 11

Turbulence Training Reconstruction Workout Sample

(continued on next page)

© Craig Ballantyne, MS, CSCS 12

2:30pm – “2nd Lunch”

© Craig Ballantyne, MS, CSCS 13

2pm – After Exercise

8pm – Dinner at a vegetarian friend’s house

© Craig Ballantyne, MS, CSCS 14

Turbulence Training Reconstruction Workout Sample

8pm – Dinner at home before heading out for the evening

© Craig Ballantyne, MS, CSCS 15

Went to a health food store today and bought …

9pm – Snack while watching Laker’s game with buddies

© Craig Ballantyne, MS, CSCS 16

45 minutes (includes long warm-up for bench press)

© Craig Ballantyne, MS, CSCS 17

This tasted terrible. That hemp beverage is just not good.

© Craig Ballantyne, MS, CSCS 18

I did a “real” workout today because I’m flying to LA on Wednesday.

Craig’s websites include:

www.TTMembers.com – Craig’s new Turbulence Training Membership site featuring a

www.MakeMoreMoneyOnline.com – Craig’s blog about how to make more money online

I have been the victim of “diet creep”.

Let’s take a look at why I’m removing each one of those…

Alright…feel free to argue my definition, but I’m happy with it.

So what’s staying in my diet?

Here’s to your diet success,

The biggest issues were…

1) Overhead Squats – 85x3x5

2A) Medium Stance Parallel Squats – 295x3x5

3) Olympic (Full) Squat – 175x3x10

4A) Back Extension – 15x3x12

3pm – Small After Workout Snack

4pm – Late Lunch (due to afternoon phone interviews)

2:30pm – “2nd Lunch”

2pm – After Exercise

8pm – Dinner at a vegetarian friend’s house

8pm – Dinner at home before heading out for the evening

Went to a health food store today and bought…

9pm – Snack while watching Laker’s game with buddies

I did a “real” workout today because I’m flying to LA on Wednesday.

2:30pm – After Workout

7:30am – More Breakfast (at airport)

10am – Snack on Plane

3pm – Big Nap!

11:30am – Lunch at Mexican Restaurant

5pm – Dinner down on the beach

9am – Breakfast in Hotel Restaurant

6:30am – After Workout Snack

8pm – Dinner at a Mexican restaurant in Newport Beach

5:30am – Pre-flight breakfast at airport

8am – Snack on Plane

3pm – Lunch back in Toronto

9pm – Filmed TT Workout of the Month

11:30pm – After Filming Snack

2:30pm – After Workout

7pm – Cold Beverage Break

Workout – Kettlebell 500

9:30am – After workout

6pm – Dinner at www.TheBeet.ca Organic Café in Toronto

2:30pm – After Workout

Workout – Kettlebell 555

8:30am – After workout

2:30pm – After Workout

10am – 2nd Breakfast

10am – After workout

8:30am – After Workout

8pm – Dinner (and started noticing sore throat)

Tested out one of the August “Mini BW Circuit” programs…

• Underhand Bodyweight Row – Max Reps (2-0-1)

5pm – Snack (painful!)

9pm – Dinner (finally, feeling much better!)

3pm – After Workout

2pm – After Workout