Let me know how this treats you, brother. Just stick with it. I'll see you when you make it out here : )

Shopping list:

Week 1 (days 1-8)

Produce:

3 pints of strawberries
Big package of seaweed sheets
2 cantaloupes
1 container of fresh spicy hot salsa
2 cucumbers
2 lb bag of baby carrots
10 apples
5 bananas
16 oz package of mixed greens or kale
1 bunch celery
3-4 oranges
1 pint cherry tomatoes
2 anjou pears
1 avocado
1 head of broccoli

Dairy:

1 quart of skim or 1% milk
2 quarts or more of non fat, low sodium cottage cheese

Frozen:

3 lb bag of chicken breasts (or fresh if available)

Fresh:

1 dozen eggs
1 pint liquid egg whites
1.25 lb ground turkey
8oz bag of low fat shredded cheese
12 slices low fat cheese slices
1oz (about 30 slices) lean, low sodium ham

Dry goods:
1 container nutritional yeast
1 small jar fat free mayo (Can use honey mustard instead)
1 canister of Quaker steel cut oats/Or sub in quinoa
6 oz (about 145) almonds
1 bottle fat free Italian salad dressing (or balsamic vinegar, & MCT oil)
1 med jar of unsalted all natural peanut butter, or make your own.
3 cans of low sodium vegetable or chicken broth
2 6 oz cans of tuna or salmon (packed in water)
1 package unsalted rice cakes
1 small jar mustard
1 small jar pickle relish
non stick canola oil cooking spray
1 (24 oz) jar unsweetened natural apple sauce (sprinkle w/cinnamon)

Week 2: (Days 9-14)

Produce:

3 apples
3 bananas
2 pints of blueberries
1 head of broccoli
2 cantaloupes
1 bunch of celery
1 pint of cherry tomatoes
3 cucumbers
1 kiwi
16oz package of mixed greens (or kale)
1 orange
1 peach
3 plums
3 pints of strawberries

Dairy products:

1 quart 1% milk
1 quart cottage cheese (low fat)
1 quart non-fat plain Greek yogurt

Frozen:

1 pint frozen yogurt (or sorbet)
15 oz bag chicken breasts

Fresh:

2-3 six oz pieces of fresh salmon - (Or fish of choice)
7 slices low fat cheese
6oz lean steak
14 slices turkey breast
1 dozen eggs
6oz lean ground turkey

Dry goods:

65 almonds
30 walnuts
1 bag of quinoa
1 (32 oz) can of corn (or frozen)
1 bottle fat free salad dressing. OR/(I use MCT oil &/or flax oil, w/balsamic vinegar & a little pepper)
1 jar of all natural peanut butter
2 six oz cans light tuna or salmon (in water)
1 package brown rice cakes
1 canister Quaker steel cut oats (or quinoa)
1 box of golden berries
non stick cooking (canola oil) spray
1 can 19 oz broth based vegetable soup

Day 1:

Breakfast- 1/2 cup steel cut oats, 1/2 cup quinoa (always oats with a spoonful or so of whey &/or casein mixed in after cooking)
1/2 cup soy milk
1 cup sliced strawberries
1 hard boiled egg

Snack#1
1 cup cottage cheese
12 baby carrots

Meal 2 (lunch)
Chicken or salmon salad, wrapped in Seaweed sheets
1 cup of cubed cantaloupe
20 almonds

Snack#2
2 tbsp natural peanut butter
1 Apple
2 slices lean ham

Dinner: Health Tacos
6 oz ground turkey breast
Spoon turkey onto seaweed sheets
Sprinkle w/nutritional yeast
& 2 Tbsp shredded cheese
Top w/3 tbsp fresh spicy salsa
Cucumber salad
slice half cucumber, toss w/mct oil & balsamic vinegar (or low fat Italian dressing)
1 cup natural apple sauce

Day 2:

Breakfast- 1 cup cottage cheese
1 cup halved strawberries
20 almonds

Snack#1
2 slices low fat cheese
12 baby carrots
1 apple

Meal 2 (lunch)
Soup & salad
Soup: 2 cups of broth based vegetable soup & 1 cup of vegetables
Salad: 2 cups mixed greens
5 cherry tomatoes
Dressing: 1Tbsp ea MCT oil & balsamic vinegar
2 unsalted whole grain rice cakes
6 slices lean ham
1tsp mustard

Snack#2
3 hard-boiled eggs
1 orange

Dinner: Mediterranean Chicken salad
6oz chicken breast (grilled or baked)
2 cups of mixed greens
2Tbs diced celery
8 almonds
Dressing: 1Tbsp each of MCT oil & balsamic vinegar.
1 cup cubed cantaloupe
1 Piece of fruit (choice)

Day 3:

Breakfast- 1 cup scrambled egg whites
1 slice low fat cheese
1/2 medium avocado

Snack#1
1/2 cup cottage cheese
1 anjou pear

Meal 2 (Lunch)
Tuna or salmon tossed salad
6oz light tuna/or salmon (drained)
2 cups greens
5 cherry tomatoes (halved)
1/4 cup chopped celery
Dressing 1 tbsp of fat free Italian dressing
1 banana
2 unsalted whole grain rice cakes

Snack#2
1 apple
2 tbsp peanut butter

Dinner: Chicken cordon bleu
6 oz chicken breast (grilled)
wrap cooked chicken breast 1st in 1 slice of cheese
2 pieces of lean ham.
Secure w/a toothpick
Serve w/1 cup steamed broccoli
1 baked apple

Day 4: Same as day one. Repeat same each day for the rest of the week

Day 5: Same as day two

Day 6: Same as day three

Day 7: Same as day four

Day 8: Same as day two:

Breakfast- 1 cup cottage cheese
1 cup halved strawberries
20 almonds

Snack#1
2 slices low fat cheese
12 baby carrots
1 apple

Meal 2 (lunch)
Soup & salad
Soup: 2 cups of broth based vegetable soup & 1 cup of vegetables
Salad: 2 cups mixed greens
5 cherry tomatoes
Dressing: 1Tbsp ea MCT oil & balsamic vinegar
2 unsalted whole grain rice cakes
6 slices lean ham
1tsp mustard

Snack#2
3 hard-boiled eggs
1 orange

Dinner: Mediterranean Chicken salad
6oz chicken breast (grilled or baked)
2 cups of mixed greens
2Tbs diced celery
8 almonds
Dressing: 1Tbsp each of MCT oil & balsamic vinegar, dash of red pepper flakes.
1 cup cubed cantaloupe
1 Piece of fruit (choice)

Day 9:

Breakfast
2 whole eggs
2 whole grain rice cakes
1 cup strawberries
1 cup cubed cantaloupe (cut into cubes)
1 cup fat free Greek yogurt (plain)

Snack#1
Two plums
3 pieces of low fat cheese (or string cheese)

Lunch: Chef's salad
8 oz turkey breast (8 slices)
1 cup mixed greens
5 cherry tomatoes
1/3 cup sliced cucumber
Dressing: 1 tbsp each MCT oil & balsamic vinegar
1 cup corn

Snack#2
One apple
15-20 almonds

Dinner: Grilled chicken & broccoli
6 oz grilled chicken breast
1 cup quinoa
1 cup steamed broccoli
1 cup blueberries

Day 10:
Breakfast
1 cup steel cut oats/Or quinoa
1/2 cup milk
1 cup blueberries
1 banana

Snack#1
Two cups cantaloupe (cut into cubes)
1 cup cottage cheese

Lunch: Tuna or salmon tossed salad
12oz light tuna or salmon
1 cup mixed greens
5 cherry tomatoes
1/3 cucumber (sliced)
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar
15 walnuts
2 brown rice cakes

Snack#2
1 apple
2tbs peanut or almond butter

Dinner: Grilled chicken & a salad
9oz grilled skinless chicken breast
Salad: 2 cups mixed greens
5 cherry tomatoes
1/3 cucumber (sliced)
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar
Serve w/1cup of cooked corn
1 serving of frozen yogurt

Day 11:
Breakfast
2 whole eggs
1 cup plain fat free Greek yogurt
1 cup cantaloupe
1 cup blueberries

Snack#1
15 almonds
1/4 cup golden berries

Lunch: Chef's salad
6oz turkey breast (six slices)
1 cup mixed greens
5 cherry tomatoes
1/3 cucumber sliced
Salad Dressing: 1 tbsp each, Mct & balsamic vinegar
15 walnuts
2-3 brown rice cakes

Snack#2
2 stalks of celery, w/2tbs peanut or almond butter

Dinner: Baked fish & salad
6oz baked salmon
Salad: 2 cups mixed greens
5 cherry tomatoes
1/3 cucumber sliced
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar
1 cup quinoa or brown rice
1 cup cantaloupe

Day 12:
Breakfast
1 cup cottage cheese
1 cup sliced strawberries
1 banana
12 walnuts

Snack#1
15 almonds
1/4 cup golden berries

Lunch: Cheese Omelet & greens
Omelet w/3whole eggs & 1 slice of cheese
Salad: 1 cup mixed greens
5 cherry tomatoes
1/3 cucumber sliced
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar, w/a dash of red pepper flakes
1 orange

Snack#2
1 peach
1 cup fat free plain Greek yogurt

Dinner: Grilled Steak! & salad
6oz lean grass fed steak
Salad: 2 cup2 mixed greens
5 cherry tomatoes
1/3 cucumber sliced
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar
1 cup green beans
1 cup corn
1/2 serving of frozen yogurt

Day 13:
Breakfast
1 cup steel cut oats (always oats with a spoonful or so of whey &/or casein mixed in after cooking)
1/2 cup milk
1 cup strawberries
1 hard boiled egg
1 cup cantaloupe

Snack#1
1/4 cup golden berries
12 almonds

Lunch: Salmon tossed salad
6-8oz salmon
2 cups greens
5 cherry tomatoes (halved)
1/4 cup chopped celery
Dressing 1 tbsp of fat free Italian dressing
1 banana
2 unsalted whole grain rice cakes

Snack#2
1 apple
2tbsp natty peanut butter

Dinner: Chicken cordon bleu
6 oz chicken breast (grilled)
wrap cooked chicken breast 1st in 1 slice of cheese
2 pieces of lean ham.
Secure w/a toothpick
Broil until cheese melts & ham is slightly crisp
1 cup steamed broccoli
1 baked apple w/cinnamon

Day 14:
Breakfast
1 cup fat free cottage cheese
1 cup sliced strawberries
1 banana
5 walnuts

Snack#1
1 plum
20 almonds
1 cup fat free Greek yogurt

Lunch: Vegetable soup
2 cups vegetable broth & 1 cup mixed vegetables
1 pear
2 brown rice cakes (always unsalted)
2tbsp all natty almond or peanut butter

Snack#2
2 pieces low fat cheese
1 apple

Dinner: Turkey burger
6oz lean ground turkey (cooked through)
serve w/1 cup steamed broccoli
1 cup strawberries
1/2 cup frozen yogurt

Lather, Rinse, REPEAT, Starting From Day 1, or mix & match...

Drinking 2 cups of cold water, &/or green tea w/every meal, & snacks.

Whey/Casein Protein shake, only 1, after workouts.

Monday - AM - PT

4 sets
- Sprint/Run/Jog/Walk - 5:00
- Body weight Squats - max in 1:00
- Walking Lunges - To Failure
- Sit-ups - Max 1:00 = 50 +
- Alternate Between reg & jump squats/lunges, etc @ each set

10 sets. W/little or no rest in between
- Jumping Jacks - 12
Into
- Mountain climber & Pushup - 12

+++

PM - Workout (PT)

3 Sets
- Dumbbell Bench press 15 reps
- Dumbbell Weighted Pullups - Max reps
- Biceps Curls/Hammer curls/ - 10
- Supinated Curls - 3 sets to failure while starting with the heavier dumbbells & working down until complete muscle failure.
- Military press - 15
- Triceps Extension -12
- Crunches - 50
- Shoulders - Light weight - 10 pound dumbbells to failure

Tuesday: Repeat in order twice
Sprint - 1 minute
Quarter mile jog
Stretch
Run 2 miles = Less than 13 min pace
Jog another quarter mile
Stretch
Hanging Leg Raises - To failure. As fast as possible up and as slow as possible when bringing the legs down. Remember to lean forward & tighten abs.

Wednesday: *REST

Thursday: Upperbody

Pullups - failure or max
Dips - failure or max
Situps - max in 2:00
Bench press 50% max reps
Pushups - max in 1:00 = 50+ (resort to knees as needed)
Pulldowns 50-75% bodyweight - max reps
Situps - max in 2:00 = 100+
Military press - max reps
Bicep curls - max reps
Tricep extensions - max reps
Situps - max in 2:00 = 100+
Steady state Cardio - 40:00.
Repeat above in order again once more, if you can

Friday:
Jump rope (weighted handles) for 20 seconds

Do 8 walking lunges forward, then turn around lunge back to the starting position.

Jump rope for 20 seconds

Pushups (Ballistic) - 5

Jump rope 20 seconds

Mixed grip Pullups - 6

Repeat above 6 times, adding 10 seconds onto your rope skip @ each set.

Balance board squats (wear a helmet) - failure

10 jumping jacks

Sat:
2 mile run = Less than 13 minutes
Yoga

Sun: *Rest