Power Fat Blasting Program

7/29/2019 Power Fat Blasting Program

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ANDREW S. ESCAGEDA

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


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FOREWORD

Hi. My name is Martn Soto Escageda, Im the older brother

of Andrew, the author of this book, and this is myexperience with his program.

When I entered College, I weighted 226 pounds, but I didntthink I was very fat, since Im 6 ft 2 in tall, but I wanted tolose some weight, and get in shape, without going on a diet,so I started going to the gym and working out.

I used to train 4 o 5 days a week, 1 hour each day. It took

me like a year to lose 15 pounds, I felt a little stronger andlooked slimer, but I wasnt ripped, there was still much fatin my body. I followed this rutine for almost three years,and got stuck in 212 pounds.

I still didnt wanted to go on a diet, so I started running. So Iused to work out with weights 3 days a week, and exercisewith sprints 3 days a week.

After three months, I got to weight around 207 pounds, butI felt like I trained too much, and I still wasnt gettingripped. Also, if I stopped working out for a week or so, Idget fat really quick.

It was then that my brother Andrew told me that if I wantedto really be (and look) in shape, I needed to go on a diet.Let me tell you one thing, I love eating, and I wasnt veryeager to change my eating habits. I told Andrew to just train

me in his gym with intensive workouts, so Ill burn a lot offat.

But, oh surprise... I was getting fatter!

Two weeks after following his training, I felt a lot stronger,but I was gaining muscle mass WITHOUT losing fat. After somuch time working out, I was determined to get in shape,to get ripped, so I decided to follow Andrews Power Fat-

Blasting program completely.


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I must say, that the first week was hard. I still wanted to eat3 big meals a day and to eat junk food and this and that,and I didnt think Ill have the necesary energy when I wasworking out. But not only did I had more energy, I was

losing weight, fast.Following Andrews program, in a month I weighted 196pounds. I had lost more than two pounds per week, and thebest thing, I was only losing fat!

My abs were getting ripped, and my chest and back lookedmore muscular. I certainly felt stronger, and I finally lookedin shape.

You may struggle a little the first week (I know I did), itshard to change your eating habits like that, but its worth it.After a while, you no longer feel like eating sugar, flour orany kind of junk food.

Now I work out less, I have more energy, I eat apropiately,and even if this program allows you once a week to haveany food you want, youll want to eat only healthy food.Believe me, it happened to me last week.

In conclusion, this program worked for me, and I dont wantto leave it, ever. I think itll work for you too, just give it atry. The only thing you have to lose, is weight.

Martn Soto Escageda


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Chapter 1.- exercisesCIRCUIT STRENGTH TRAINING

The goal of this program is to get cut, so youll trainwith full-body workouts in circuit training days, thus

youll maximize fat loss.

The order of exercises will be as the following:

1.- Full body exercise2.- Full body exercise3.- Full body exercise4.- Abdominals

5.- Thighs6.- Chest7.- Back8.- Shoulders9.- Biceps10.- Triceps


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EXERCISES FOR FREE WEIGHTS

BODY PARTS

FULL BODY

1.- Power clean & press2.- Power clean & jerk3.- Power snatch4.- Power jerk5.- Power clean6.- Squat & press

ABDOMINALS

1.- Swiss Ball sit ups2.- Good mornings3.- Dumbell side bend4.- Stiff-legged deadlift5.- Leg raise6.- V-ups (jackknife)7.- Crunch8.- Bicycle crunch9.- Hip roll10.- Russian twist11.- Stability Ball pass

BACK


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1.- Bent-over row2.- One-arm dumbbell row3.- T-bar row4.- Deadlift5.- Stiff-legged deadlift6.- Romanian Deadlift7.- Push press8.- Chin ups9.-Pull-ups10.- Inverted row

THIGHS

1.- Back squat2.- Front squat3.- Hack squat4.- Lunges5.- Bulgarian split squat6.- One-legged squat

7.- Jump squas

CHEST

1.- Dumbbell bench press2.- Push-ups between benches3.- Close-grip bench press4.- Close-grip push ups

5.- Dumbell pullover6.- Elevated push-ups7.- Standard push-ups8.- Dips

SHOULDERS

1.-Dumbell shoulder press

2.- Upright row3.- Seated rear delt raise


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4.- Bent-over lateral raise5.- Standing lateral raise6.- Front raise7.- Military press8.- Arnold press

TRICEPS

1.- Tricep kickback2.- French curl3.- Skull crushers4.- Dips5.- One-arm tricep extension6.- Close-grip push up

BICEPS

1.- Biceps curl

2.- Concentration curl3.- Hammer Curl4,. Close-grip chin ups5.- Reverse curl

FOREARMS

1.- Palms-up wrist curl

2.- Palms-down wrist curl

NECK

1.- Freehand neck resistance2.- Lying plate neck resistance3.- Front bridge4.- Back bridge


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CALVES

1.- One-legged calf raise2.- Seated calf raise3.- Standing barbell calf raise4- Donkey calf raise

BEST FAT BURNING EXERCISES

UPPER BODY

PUSHING EXERCISES (CHEST)

1.- Bench press2.- Incline bench press3.- Decline bench press

PULLING (LATS )

1.- Bent-over row2.- One-arm dumbbel row3.- Any variation on the rows

VERTICAL PUSHING (SHOULDERS)

1.- Military press

2.- Shoulder press3.- Arnold press4.- Power jerk

VERTICAL PULLING (UPPER BACK)

1.- Pull-ups2.- Chin-ups3.- Pull-downs


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LOWER BODY

QUAD DOMINANT (THIGHS)

1.- Back squats2.- Front squats3.- Hack squat4.- Jump squats

HIP-DOMINANT (HA MSTRINGS & GLUTES)

1.- Deadlifts2.- Romanian deadlift3.- Lunges4.- Bulgarian split squat


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PLYOMETRIC EXERCISES FOREXPLOSIVE POWER

LOWER BODY PLYOMETRICS

1.- Tuck jump2.- Split squat jump3.- Jump squats4.- Star jumps5.- Lateral jumps6.- Box jumps7.- Split pike jumps

UPPER BODY PLYOMETRICS

1.- Plyometrics push-ups2.- Hopping push-ups

3.- Power overs4.- Push-up death jump5.- Explosive staggered push-up6.- Burpees7.- Leaping push-up


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ISOMETRIC EXERCISES

LOWER BODY

1.- Horse stance2.- Static squat3.- Plank4.- Side plank5.- Static6.- Static calf raise

UPPER BODY

1.- Handstand2.- Static chin-up3.- Static bicep curl4.- Static shrug5.- Pull-up

6.- One-arm dumbbell row7.- T-bar row8.- Bent-over row9.- Close-grip chin-up

One set consist of holding the weight for a duration ofbetween 5 and 15 seconds.


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BODYWEIGHT EXERCISES

FULL BODY

1.- Burpees2.- Air burpees3.- Lateral burpees4.- Incline burpees5.- Wall burpees6.- Squat & pull-up

7.- Lunge & pull-up

UPPER BODY

1.- Push-ups2.- Close-grip push-ups3.- Wide-grip push-ups4.- Elevated feet push-ups

5.- Handstand push-ups6.- Divebomber push-ups7.- Spiderman push-ups8.- Walking push-ups9.- Pull-ups10.- Wide-grip pull-ups11.-Side-to-side pull-ups13.- One-arm pull-ups14.- Chin-ups


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15.- Close-grip chin-ups16.- Bench dips17.- Ring dips (chest version)

LOWER BODY

1.- Squats2.- Lunges3.- Bulgarian split squats4.- Split squat5.- Swiss-ball wall squat6.- One-legged squats7.- Lying hip extension8.- Swiss-ball leg curls


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THE WORKOUT ROUTINES

CIRCUIT TRAINING ROUTINES

WORKOUT # 1

- The routine above will be performed

- Perform a 5 minutes warm-up first, and after that, do allthe 10 exercises with little or no rest between them.

- Repeat the circuit 2 or 3 times.

EXERCISES SETS REPS MUSCLESWORKED

EQUIPMENT

1.- Burpees2.- Squat &press

3.- Clean &press4.- SB pass5.- Lunges6.- Push-ups7.- Bent-overrow8.- Deadlifts9.- Close-grip

push-ups10.- Biceps curl

222

222222

2

1086

810108

108

8

Full bodyFull bodyFull body

AbdominalsGlutes & HamsChest & Triceps

Upper backLower back &

hamsTriceps

Biceps

BodyweightDumbbells

Barbell

Swiss ballDumbbellsBodyweight

BarbellBarbell

Bodyweight

Dumbbells


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- Rest 1-3 minutes between circuits

- Drink 1-2 glasses of water during training.

WORKOUT # 2

- This routine is tougher than the first one, so you need tobe in the intermediate level first.

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

EXERCISES SETS REPS MUSCLESWORKED

EQUIPMENT

1.- Lateralburpees2.- Squat & press3.- Mega lift *4.- V-ups

5.- Front squat6.- Spidermanpush-ups7.- Wide-gripbent-over row8.- Romaniandeadlift9.- Elevated feetclose-grip push-

up10.- Hammer curl

22222

2

2

2

2

2

1585208

12

10

12

10

8

Full bodyFull bodyFull body

AbdominalsThighs

Chest

Upper back

Lower back &hams

Triceps

Biceps

BodyweightDumbbells

BarbellBodyweight

Barbell

Bodyweight

Barbell

Barbell

Bodyweight

Dumbbells


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*Mega lift is a very complex exercise, just combine: thepower clean+front squat+power jerk+back squat+shoulderpress, and put the bar down. That is one rep.

PLYOMETRICS & BODYWEIGHTTRAINING ROUTINES

WORKOUT # 1

EXERCISE SETS REPS MUSCLESWORKED

EQUIPMENT

A1) Plyometric

push-upsA2) Split pike

jumpsA3) Explosivestaggered push-upsA4) Tuck jumps* Rest briefly and repeat

B1) Spiderman

push-upsB2) Split squat

jumpB3) Push-upsB4) Jump squats* Rest briefly and repeat

3

33

3

3

3

33

10

1510

15

12

16

1216

Upper body

Lower bodyUpper body

Lower body

Upper body

Lower body

Upper bodyLower body

Bodyweight

BodyweightBodyweight

Bodyweight

Bodyweight

Bodyweight


- The routine above will be performed using giant sets. Thatis to perform 4 exercises with minimum or no rest betweenthem.


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- 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 youll increase intensity.

WORKOUT # 2

EXERCISE SETS REPS MUSCLESWORKED

EQUIPMENT

A1) Power overs

A2) Jump squatsA3) Leaping push-upA4) Split pike

jumps* Rest briefly and repeat

B1) Chin-upsB2) Lateral jumpsB3) Divebomberpush-ups

B4) Tuck jumps* Rest briefly and repeat

3

333

333

3

12

181216

61812

18

Upper body

Lower bodyUpper bodyLower body

Upper bodyLower bodyUpper body

Lower body

Medicine ball

BodyweightMedicine ballBodyweight

Chin up barBodyweightBodyweight

Bodyweight

- This routine is more demanding than the first one. Soperform it when you feel that you are on the next level orwhen you perform the workout # 1 easily.


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POWER TRAINING WORKOUTS

WORKOUT #1

- The Power Training Workouts are very demanding and

require mental and physical toughness. When you feel youare on the next level and want a tough challenge, then try

EXERCISE SETS REPS ABILITY EQUIPMENT

A1) Lateral burpeesA2) Clean & jerkA3) Jump squats* Rest briefly and repeat

B1) Lateral JumpsB2) Plyometric pushupsB3) Front squats

B4) Split pike jumpsB5) Elevated feetpush ups* Rest briefly and repeat

C1) Swiss ball passC2) Romaniandeadlift

333

22222

22

108

10

12108

1212

1010

PowerPowerPower

PowerPower

StrengthPower

Strength

StrengthStrength

Swiss ball / BoxBarbellBarbell

SwissBall/Platform

BodyweightBarbell


BodyweightBarbell


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this workouts, they burn a tremendous amount of bodyfatand build solid strength and power.

CHAPTER 2.- nutrition

Hi there, my name is Andrew and this is the first book Iwrite. In the next pages, you are going to read myexperiences through the Warrior Diet, my trial and errors,how it affected my life, how I adapted to this system, andsome stories that happened to me while following the diet.

I want to thank Ori Hofmekler, the author of the WarriorDiet, because he wanted to share with the world his idea of

The Warrior Diet, a unique feeding plan that anyone canfollow to stay ripped all-year round, and he shed thosemyths and fallacies of the industry with preciousinformation that you have never read before.

I want to help Ori making people to recognize thebenefits of undereating and overeating to finally get rid ofstubborn fat and know that humans are, in fact, nocturnaleaters.

Please, enjoy this book and at the same time reflect

about the content you are about to read.


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WHEN I FOUND THE DIET

I remember when I first read the book, I was 14 yearsold and I used to practice boxing at a local gym near myhouse. I was training hard and struggling to maintan mybodyweight. It was february 2008, and I was training hardto fight in a boxing championship. My energy levels werevery low because I wasnt eating enough food. When iweighed myself in the scale, in always indicated that I was4 or 5 pounds over my weight-class, so it was veryfrustrating because I was training very hard and eating verystrictly and still being over my weight-class.

My manager used to tell me that i had to skip dinner, tohave a bowl of cereal for breakfast and a cooked potato forlunch, and that was all, maybe you are thinking that mymanager didnt know anything about nutrition and weightmaintenance, if you thought so, the you are right, he knewnothing about nutrition. After following my managersadvice about what to eat, I just ended with a slow

metabolism, low energy levels and getting constantly


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frustrated. After noticing that I had to listen to an expert onnutrition and making changes to my feeding plan, I decidedto take some action. So, one Saturday morning, I wassearching for nutrition and weight maintenance information

to keep a good diet and maintain my weight. After someresearch, I found the Warrior Diet, I first read a review of itand it was the best information Id ever found, so I wantedto 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, andto overeat in the evening to compensate and nourish yourbody. You may think that undereat is about starvation and

that overeat is about binge eating, but nothing is furtherfrom the truth. Oris advice are so clear that after listeningto him some minutes, you already want to follow his diet,believe me, it works for virtually everyone.

After reading too much information about the WarriorDiet, I decided to follow it immediately. So, after one weekof following the warrior diet, I got rid of those 4 pounds andlost another 3 pounds the next week. When I weighedmyself a night before the tournament, I weighed 3 poundsless than my weight-class. I was surprised, because I wasntstruggling anymore, I was eating like a king and burning fatat a record speed. And I was also shrinking my waist at apoint that I had the best abs Ive ever had.

So, after that experience, I decided to follow this diet forthe 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 skyrocket your enery levels.

Ok, so if you are interested in changing your life, gettingleaner and healthier, the keep reading these pages. And formore clear information about the diet, visithttp://www.warriordiet.com/ and read the book, or read apreview of the book at http://books.google.com/books?id=iECwXnRocicC&pg=PP1&dq=warrior+diet#v=onepage&q=&f=false.
http://www.warriordiet.com/http://books.google.com/books?id=iECwXnRocicC&pg=PP1&dq=warrior+diet#v=onepage&q=&f=falsehttp://books.google.com/books?id=iECwXnRocicC&pg=PP1&dq=warrior+diet#v=onepage&q=&f=falsehttp://books.google.com/books?id=iECwXnRocicC&pg=PP1&dq=warrior+diet#v=onepage&q=&f=falsehttp://www.warriordiet.com/http://books.google.com/books?id=iECwXnRocicC&pg=PP1&dq=warrior+diet#v=onepage&q=&f=falsehttp://books.google.com/books?id=iECwXnRocicC&pg=PP1&dq=warrior+diet#v=onepage&q=&f=falsehttp://books.google.com/books?id=iECwXnRocicC&pg=PP1&dq=warrior+diet#v=onepage&q=&f=false


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I hope you read the real Warrior Diet and enjoy thisbook!

More about the diet

After the tournament, I felt that I wanted to follow thisfeeding plan for the rest of my life. When you wake up, youonly drink some water, a cup of coffee and a piece of fruit(apple, orange, grapefruit, strawberries, etc), this way,youll start your day by detoxifyng your body. After 3 hours,in the midmorning, you may want to have some yogurt (Iforgot, lean protein is also allowed) so you have a cup of

yogurt and another big glass of water. You feel awesomeand energetic throughout the day and without any hunger(well, maybe the first day of following it you may feel somehunger). At noon, you may want to have a light lunch, soyou have a green salad and 1 or 2 poached eggs (a verygood combination). In the late afternoon, you may want tohave another piece of fruit, so you grab a pear, and enjoy it.When you have performed all your activities and go homein 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 sounds simple and easyto follow, but is not that simple. I used the trial and errormethod to understand it better each day. The first day Ifollowed it, I did water fasting during the day, and in theevening (after fininshing my boxing training) I had my meal.

I started eating 5 pieces of fruit, and for the main phase Ihad some moms cooked food from the pot, and I finishedwith 3 bowls of cereal with skim milk. After completing thatmeal, I felt way too stuffed, I thought that there wassomething wrong with the diet, so I went to bed and slept.

The next day, I went to the bathroom as quickly as I got up,and eliminated almost everything I ate the night before. Imean, I started to think that the diet would work reallygood.


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After the first 2 weeks, the only thing I knew about thediet was that during the day you undereat, and at night youovereat. But, theres more about this diet. Ok, maybe itworks for some people to simply have a feast at night, and

fast during the day. But my point is, that the original diet isa lot more than just that. You dont count calories (thatsthe best part), but you must take into account this 3important elements: 1) meal timing, 2) food choices and 3)food combinations. So, right now, get the book and read it,youll feel so much pleasure melting those unwantedpounds and eating without counting calories or beingdeprived.

If you decided to follow the diet and are a very busyperson, Ill tell you many tips to maximize the effectswithout thinking about the diet all-day long. Keep readingthe next chapter.

TOP FOODS TO GET CUT

High- protein foods


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-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


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-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

Its extremely necessary to drink a lot of clean, purifiedwater during the day, because you must detoxify your


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system and clean it, so you have to drink a generousquantity of water.

I recommend you to drink at least 1 gallon of water a

day, thus youll let your body burn fat and detoxify. And youmost likley wont experience water retention. So drink atleat 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 andfiber. But theres something wrong with fruits if your goal isto maximize fat loss. They contain fructose (a sugar thatquickly stores in the liver to produce instant energy) andthe idea is to maximize complex carb intake and minimizesimple sugars intake. So, if your goal is to maximize fat-burning, then moderate your fruit consumption to 1-2 lowglycemic fruits a day, and maximize your vegetableconsumption, since vegetables contain many nutrients as

fruits and they dont cause insulin spikes.

TIPS TO KEEP THE DIET EASILY

1. - AVOID eating lots of beans during you evening meal,because they have a lot of fiber and the can cause youbloating o gassy symptoms. So, avoid eating more than 1

bowl of beans a day.

2. - On workout days, you may think that you can eat a littleto lose more fat; but listen, eat enough food and avoidundereating the whole day when training, because yourmuscles wont recover properly and you may have lowenergy levels, so eat enough protein on training days.

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

overeating junk-food one day and think you will do a fastingthe whole next day. Because, you maybe wont fast and


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end up overeating more junk-food the next day. Listen tothis 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 trainthe next day, because that maybe wont happen, and youmay end up eating junk food and sabptating your progress.

5.- If its weekend, and you go out with your friends to havelunch in a restaurant, only eat a small protein meal or ifpossible, a salad, to maintain the undereating state withoutsacrificing your social life.

6.- AVOID eating too much high-sulfur food in one meal,because doing so, can cause you very uncomfortablesymptoms, such as bloating, excessive flatulence ordiarrhea.

HIGH-SULFUR FOODSProteins

-Eggs-Raw milk

-Raw cheese-Whey

Vegetables-Broccoli-Cauliflower

-Brussel sprouts-Spinash-Kale

7.- Rotate your protein to avoid sensitivities and allergies,try not to eat the same group of protein on an everdy daybasis. If you do, you may already be sensitive or allergic toit. I generally rotate chicken, red meat, and fish every otherday.

BEANS

Lets be careful about the consumption of beans, they dontmake you fat, but they do cause you bloating and gassysymptoms. So here are my tips:

-Eat only 1 bowl of beans a day-Dont combine them with broccoli, cauliflower or

cabbage.-Eat them only as the last component of your meal.


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WHAT ABOUT ALL-DAY FRUIT DAYS

Maybe you have heard about eating fruit all day duringsome days help you detoxify and cleanse. Let me tell you,on my own experience they work great once a week, butafter some experience on the Warrior Diet, I think that is alot better to follow it without combining it with some ideas.And I have also started some days eating fruits in themorning, and started to eat too many fruits, and think that Ican do an all-day fruit day, but I almost always end eating

other sugary foods and overeating junk-food. Ok, thats myexperience.

So Ill give you 8 reasons of why you shouldnt do an allday fruit day:

1.- Because you end up craving sugary foods andovereating junk-food afterwards.2.- Because ther arent 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 yourguts, vegetables at night are better.6.- Because if you get invited to go out eith friends orfamily, you might reject your invitation, and sacrificesocial life. Or maybe, you accept to go out, and end uppigging 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 thataffects your fat loss goals.

FRUIT CHOICES

GOOD CHOICES NOT SO GOOD CHOICES


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-Apples-Grapefruits-Oranges-Strawberries

-Papaya-Pineapple-Plums

-Mango-Guava-Watermelon-Melon

-Grapes-BananasThese fruits are high in fructose.

DONT SACRIFICE YOUR SOCIAL LIFE

You may thought at first that following this diet youwould have to reject invitations to have lunch or early

breakfast. Let me tell you something, after someexperience I figured out what to do to keep going out andeat delicious foods with friends and family, and maintainyour body lean and trim. So, here are my tips:

1.- if you go out with friends to the movie theater, they willmost likely buy popcorn, soda, hotdogs or those deliciousnachos, and you will crave them. So, you are free to jointhem and eat some. But, listen to this big time, to maintainyour bodyfat levels low, stick for the smallest serving of onekind of food. For instance, say you go to AMC Theatre, alarge-sized popcorn bag contains as much as 664 calorieswith 75 grams of carbs and 31 of fat; but in the other hand,a small-sized popcorn bag contains only 225 calories, 11grams 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 havefun, they will must likely order pizza, tacos, hamburgers,sodas or sandwiches. So, in case that you eat pizza, eatonly 1 or 2 slices; if you you eat tacos, eat 2 or 3 corntortilla tacos; if you eat burritos, eat 2 small bean burritosor 1 large bean or meat burrito. If you eat hotdogs, only 1small-sized hot dog without the catsup. If you eathamburger, only eat a normal burger without the fries orthe soda. If you drink soda, just drink one small glass.

3.- If you go to a party at night (thats good, because youhave dinner) just eat normally as every day, but watch what

you eat. For instance, when they slice the cake, go get


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some, only eat one piece of that delicious cake at the endof the meal, and enjy the rest of the party without feelingguilty.

4.- When you go out with your girlfriend or boyfriend,maybe you both want some ice cream, so eat a small coneand keep getting out with him/her.

5.- If you go to a buffet with your family (and you want tosave money so you go in lunchtime) you may want tocompensate the money you paid, so start eating salad, theeat vegetable soup, and eat normally as every day, butavoid fried food.

6.- Never start eating bread when you go to an Italian foodrestaurant, because that makes you want more and morebread (starchy carbs), so you end up eating a lot of breadand little light-fresh food.

7.- Never drink more than 2 glasses of tea, soda or any softdrink when in a restaurant. Because you will end upconsuming lots of sugar and wont have space for thenutrients you really need.

THIN GS 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 starchycarb overeating make you gain some fat. So moderate carbconsumption, 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, youll maximize fatloss and keep progressing.

- Do not forget to eat your vegetables first, because thatmakes you eat more carbs than raw food (not always, but itoften happens). So eat at least a sliced tomato and a slicedcucumber with lemon juice.


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- Do not forget to drink 10 large glasses of water day, youhave to maximize detoxification by drinking lots of fluidsduring the day.

- Do not combine broccoli, cauliflower or cabbage withcheese, milk or beans (because doing so causes bloating orgassy symptoms)

- Only choose one group of protein a day, dont combinethem.

- Only eat one kind of dairy food a day, dont combinethem. And eat dairy no more than 4 days a week, to

prevent sensitivities or allergies.

YOUR MOMS FOOD RECIPES

- When she prepares beef steak with potatoes, eat moremeat and less potatoes, and make sure you eat a generousamount 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 amoderate amount of beans.

-When she prepares only cooked beans, only eat 1 bowl odfbeans with cheese and drink some milk.

-When she doesnt prepare anything, grab 3 tuna fish cans,a salad and, if available, bean (excellent fat-burningcombination).

-If she prepares chicken in pineapple juice with potatoes,eat as much as you want.

-If there isnt any protein food in your fridge, and your momdid`tn prepare dinner, do this: go to the market near yourhouse and grab 3 tuna fish cans and a bottle of plainyogurt.

-If mom orders chinese food, eat more cooked vegetablesand less rice, and avoid fried food.


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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 orsoda)-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)

DONT OBSESS ABOUT YOUR LOOKS

If you want to relax and stop frustrating about your slowprogress (remember to be patient), then dont look yournaked body at the mirror every day.

Dont get frustrated because you haven`t shrinked your

love handles, remember that you are slowly makingprogress, so keep watching what you eat and train properly.


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Dont see your abs in the mirror everyday, hey, youwont notice your slimming down from one day to the other,i recommend you to check your progress once a week, thus

youll notice changes and wont obsess.

Chapter 3

THE TRAINING SCHEDULE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7Circuittrainingworkout

#1

Rest Plyometric

Trainingworkout

#1

Rest Circuittrainingworkout

#1

Sprintinterval

s5 x

400m

Rest

DAY 8 DAY 9 DAY 10 DAY11

DAY 12 DAY 13 DAY14


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Plyometric

trainingworkout

# 1


# 1

Rest Plyometric

trainingworkout

# 1

Sprintinterval

s5

x400m

Rest

DAY 15 DAY16

DAY 17 DAY18

DAY 19 DAY 20 DAY21

Powertrainingworkout

#1


#1

Rest Plyometric

trainingworkout

#1

Sprintinterval

s4 x

800m

Rest

DAY 22 DAY

23

DAY 24 DAY

25

DAY 26 DAY 27 DAY

28Powertrainingworkout

#1


#2

Rest Plyometric

trainingworkout

# 2

Sprintinterval

s4 x

800m

Rest

Power Fat Blasting Program

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Transcript of Power Fat Blasting Program