The Adonis Effect - Build a Body that Women Can't keep their Hands off

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The Adonis Effect is a trademarked workout using a specific mathematical formula for building a body women are subconciously attracted to. Discover how to harness the power of your Adonis Index Score and attract any woman. The full workout is at www.adoniseffect.com

Transcript of The Adonis Effect - Build a Body that Women Can't keep their Hands off

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Copyright © 2008 by Strength Works Inc.   

Copyright © 2008 by Strength Works Inc. All rights Reserved No portion of this manual may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Strength Works Inc., except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and all of these situations require the written approval of Strength Works Inc. prior to publication. The information in this program is for educational purposes only. The information in this program is based on my own personal experiences and my own interpretation of available research. It is not medical advice and I am not a medical doctor. The information within this program is meant for healthy adult individuals. You should consult with your physician to make sure it is appropriate for your individual circumstances. Keep in mind that nutritional needs vary from person to person, depending on age, sex, health status and total diet.

If you have any health issues or concerns please consult with your physician. Always consult your physician before beginning or making any changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. 

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Copyright © 2008 by Strength Works Inc.   

 

Contents 

 

Part 1: The Adonis Index and the Natural laws of Physical Attraction  

Part 2: The History of the Golden Ratio and the Adonis Index 

Part 3: How beautiful people live – the Untold Benefits of an Ideal Body 

Part 4: Nutrition – The Art of Eating For the Adonis Index 

Part 5: Getting Started ­ Calculating your Waist Size and Shoulder Size  

Part 6: The ADONIS INDEX WORKOUTS ­ The Golden Ratio and the Fibonacci Numbers 

Part 7: Choosing the Right Weight: It’s all about Feel 

Part 8: The Adonis Index Shoulder/Waist Ratio Chart 

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Copyright © 2008 by Strength Works Inc.   

Part 1: The Adonis Index and the Natural laws of Physical Attraction  

Take a second before you start reading this book and think about all the people you know who 

lift weights. Chances are some of them are very dedicated gym goers. They might workout three, four 

even five times a week. However, do any of them really have an ultimate goal that they are working 

towards? More importantly, do they have a plan to get there? 

 

Most likely, they are working out for one reason: to get big and to look good. Unfortunately, getting big 

and looking good are two very different goals. In fact, working out with the intention of “getting big” can 

actually prevent you from “looking good”.  Many trainers have reported personally seeing guys make 

themselves look worse just because they haphazardly started working out and trying to “get big”. 

 

There is a specific area of research called Anthropology that involves the in‐depth examination of how 

people interact with one another. This research has shown us that all human beings have the ability to 

pick out a beautiful and attractive person. There is a true art and science to creating a perfect body and 

it applies specifically to how women view the male physique.  This is true no matter where you are from 

or how old you are. An 80 year old woman from Paris will pick out the same good looking male body just 

as easily as a 22 year old girl from Brazil.  

 

For years anthropologists have been searching for the reason why you, I and all people find the same 

body attractive. What they have found is that the secret lies in mathematics. That’s right; a special 

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Copyright © 2008 by Strength Works Inc.   

mathematical equation governs the way the human mind indentifies all beauty in the world. What is 

even more startling is that this same mathematical equation can be used to develop a body that women 

find irresistible, because it can be uniquely applied to weightlifting methodology to create the ideal 

masculine body.   

 

This secret mathematical principle is called the ADONIS INDEX and it is based on the 

mathematical equation of the GOLDEN RATIO = 1:1.618 

 

The ADONIS INDEX was created by applying the mathematical principle of the GOLDEN RATIO to the 

perfect male physique. Research studying the ideal proportions for a man’s body has found that the 

ADONIS INDEX is the road map to the ideal male body that will attract all women and hold social power 

over all men.  The ADONIS INDEX WORKOUT is the only workout in existence that is mathematically 

designed to constantly move you your body towards having the ideal ADONIS INDEX proportions.   

 

To understand the power of the mathematics behind the ADONIS INDEX and harness the hypnotic effect 

it can have on people, you need to understand its history.  

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Copyright © 2008 by Strength Works Inc.   

Part 2: The History of the Golden Ratio and the Adonis Index  

When applied to the proportions of a man’s body, the Golden Ratio creates the Adonis Index, the exact 

ratio that holds the key to physical attraction, a superior male body shape, social power and ultimately a 

better life.  

 

The golden ratio is found both in nature and in the architecture and art created by the world’s brightest 

minds. In nature, the proportions of the golden ratio are found from the contours of seashells to the 

spirals of pineapples. Some of the most astounding architecture in the world, like the pyramids of Egypt 

and the Parthenon in Greece, were constructed using the proportions of the golden ratio. 

Michelangelo’s “David” and Leonardo da Vinci’s “Vitruvian Man” are considered amongst the most 

beautiful artistic representations of the human form. It should come of no surprise that they too display 

the perfect proportions provided by the golden ratio.  

 

The importance of the golden ratio to the human form can be further explained when we take a closer 

look at the dimensions of the human body.  

 

Euclid of Alexandria first wrote about the golden ratio in his book “Elements” back in 255‐265 BC.  Ever 

since then, scientists, designers and artists have found that the golden ratio not only governs the 

properties of growth, but it also governs the proportions of the ideal human body.  

 

 

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Copyright © 2008 by Strength Works Inc.   

 

Part 4: Nutrition – The Art of Eating For the Adonis Index  

 

Nutrition is a key component to moving your body closer to Adonis Index proportions.  Most guys who 

are close to the Adonis Index eat a diet that helps them stay there. After all, once you’ve experienced 

the amazing effects of the Adonis Index, there’s no way you’ll want to give it up. Beer and chicken wings 

every night just isn’t worth giving up the power of the Adonis Index. Now don’t get me wrong, I’m a fan 

of the fun foods, but there has to be a limit. The fastest way to burn fat is with a good nutrition plan.  

 

Years of nutrition and metabolism research has combined to illustrate the way we need to eat in order 

to lose fat and move our bodies closer to Adonis Index proportions.   The Adonis Index nutrition 

program outlines a scientifically sound nutrition program that is the perfect complement to the Workout 

and is essential to achieving success as quick as possible.  

 

There are 3 different Adonis Index Nutrition Programs:  

BURN – maximum fat burning focus 

BUILD & BURN – Fat burning combined with Lean muscle building 

BUILD –Lean muscle building focus 

 

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Warming up  

A good warm up before any workout is important.  

Go through the following warm up before each workout using a light manageable weight for each of the 

exercises: 

(Note: Choose warm up weights that are approximately 30‐50% of your working weight.) 

 

Curl & press      1 set x 21 reps  30 seconds rest  

Push Ups       1 set x 21 reps  30 seconds rest 

Bent Dumbbell Row    1 set x 21 reps  30 seconds rest 

Step Ups (bodyweight)    1 set x 13 reps  30 seconds rest  

Pulldown & Pressdown    1 set x 21 reps  30 seconds rest  

Bodyweight Squats    1 set x 21 reps  30 seconds rest 

 

  

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BBUUIILLDD  &&  BBUURRNN  WWeeeekk  55::  LLeeaann  MMuussccllee  BUILD & BURN Week 5:  Day 1 Lean Muscle          

Exercise    

Sets Reps Rest (Sec) Cable Curls  2  13  60 Dumbbell Curls  2  13  60 

Incline Dumbbell Curls  2  8  90 Barbell Curls  2  8  90 

AI       Curl & Press  3  8  90 Seated Shoulder Press  5  8  90 Wide Grip Pulldowns  3  13  60 Standing Lateral Raise  2  13  60 

 

BUILD & BURN Week 5: Day 2 Lean Muscle          

Exercise    

Sets Reps Rest (Sec) Step Ups  2  13  60 Reverse Lunge  2  13  60 

Dumbbell Squat  2  8  90 Stiff Leg Deadlift  2  8  90 

AI       

Squat & Press  3  8  90 Incline Dumbbell Press  5  8  90 High Pull  3  13  60 

Shrugs  2  13  60  

 

 

 

 

 

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BUILD & BURN Week 5:  Day 3 Lean Muscle          

Exercise    

Sets Reps Rest (Sec) Tricep Rope Pushdowns  2  13  60  Close Hands Push ups  2  13  60 

Incline Tricep extension (barbell)  2  8  90 Tate Press  2  8  90 

AI       

Pulldown & Pressdown  3  8  90 Standing Dumbbell Press  5  8  90 

Upright Row  3  13  60 Bent Dumbbell Row  2  13  60 

 

BUILD & BURN Week 5:  Day 4 Lean Muscle          

Exercise    

Sets Reps Rest (Sec)

Seated Calf Raise  3  13  60 Calf Press  3  13  60 

One leg Calf Raise (dumbbell)  2  8  90 

AI       

Cable Face Pulls  3  13  90 Low Pulley Row Wide Grip  5  8  90 

Curl & Press  2  8  60 Seated Lateral Raises  3  13  60 

 

 

 

 

 

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BBUURRNN  WWeeeekk  99::  MMeettaabboolliicc  AAcccceelleerraattiioonn   

BURN Week 9:  Day 1 Metabolic Acceleration          

Exercise    

Sets Reps Rest (Sec) Cable Curls  2  21  60 Dumbbell Curls  2  13  60 

Tricep Rope Pushdowns  2  21  60 Tricep Extension (Dumbbell)  2  13  90 

AI       Dumbbell Upright Row  3  13  90 Seated Dumbbell Press  3  13  90 Incline Flye  3  13  90 Shrugs  2  21  60 Stability Ball Roll outs  2  21  60 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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BURN Week 9: Day 2 Metabolic Acceleration WHOLE BODY CIRCUITS Circuit 1 ‐  Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps Push Ups  21 Bodyweight Squats  21 Curl and Press  13 

3 Min Rest then move on to Circuit 2    Circuit 2 ‐  Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps 

Close Hands Push Ups  21 Prisoner Squat  21 Bent Dumbbell Row  13 

3 Min Rest then move on to Circuit 3    Circuit 3 ‐  Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps 

Reverse Lunge  13 Wide Grip Pulldowns  13 Stability Ball Curl Ups  21 

3 Min Rest then move on to Circuit 4    Circuit 4 ‐  Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps 

Incline Dumbbell Press  13 Standing Calf Raises  21 Stability Ball Roll Outs  21 

3 Min Rest then move on to Circuit 5    Circuit 5 ‐  Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps 

Dips   21 Seated Calf Raises  21 Dumbbell Squat & Press  13 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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BURN Week 9:  Day 3 Metabolic Acceleration          

Exercise    

Sets Reps Rest (Sec) Step Ups  2  21  60 Dumbbell Squat  2  21  60 

Reverse Lunge  2  13  90 Stiff Leg Deadlift  2  13  90 

AI       

Squat & Press  3  13  90 Incline Dumbbell Press  3  13  90 Wide Grip Pulldown  3  13  90 Bent Dumbbell Row  2  21  60 

Standing Lateral Raises  2  21  60  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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BURN Week 9: Day 4 Metabolic Acceleration  WHOLE BODY CIRCUITS Circuit 1 ‐   Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps Bodyweight Squats  21 Offset Push ups  8 Stability Ball Roll Outs  13 

3 Min Rest then move on to Circuit 2    Circuit 2 ‐   Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps 

Push Up & Row  8 Reverse Lunge  21 Standing  Dumbbell Press  13 

3 Min Rest then move on to Circuit 3    Circuit 3 ‐   Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps 

Standing Calf Raises  21 Upright Dumbbell Row  13 Stability Ball Curl Ups  21 

3 Min Rest then move on to Circuit 4    Circuit 4 ‐   Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps 

Close Hands Push Ups  13 Prisoner Squat  21 Stability Ball Roll Outs  21 

3 Min Rest then move on to Circuit 5    Circuit 5 ‐   Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit  Reps 

Bench Squat & Press  13 Standing Calf Raises  21 Dips  21 

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You’ve made it to the end of Week Four! You’ve either just completed your entire Level 1 Personalized Nutrition Program, or you are one third of the way through your Ultimate Program. If you’re on a Level 1 Personalized Nutrition Program, this is only the end of your journey if that’s what you want it to be. You will continue to get results by simply repeating your Program and progressing to the next two documentation points, Week Eight and Week Twelve. Or order your Ultimate Program now to get even more dramatic results!

THE END OF WEEK FOUR

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PLACE YOUR FRONT PHOTO HERE PLACE YOUR BACK PHOTO HERE

STATSSTATSWeight

Body fat percentage

Body Fat Mass (BFM)

Lean Body Mass (LBM)

lbs.

%

lbs.

lbs.

MEASUREMENTSMEASUREMENTSBODY PART

Neck

Shoulders

Right Bicep

Left Bicep

Right Forearm

Left Forearm

Chest

Waist

Right Mid Thigh

Left Mid Thigh

Right Mid Calf

Left Mid Calf

RELAX FLEX

Weight

Body fat percentage

Body Fat Mass (BFM)

Lean Body Mass (LBM)

lbs.

%

lbs.

lbs.

STATSSTATS MEASUREMENTSMEASUREMENTS

Neck

Shoulders

Biceps

Chest

Waist

Thigh

Calf

BODY PART RELAX FLEX

*NOTE: Boxes shown asright and left measurements.

, please add your

WEEK FOUR

YOUR PHOTOGRAPHS

WEEK FOUR

YOUR MEASUREMENTS

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CONGRATULATIONS! You did it! You’ve either made it all the way to the end of your Ultimate Pro-

gram, or you’ve repeated your Level 1 Program three times! The determination, drive and effort it took for you to get here makes this a truly impressive accomplishment. After this photograph and measurement session, it’s time to go reward yourself. You deserve it! And if you’d like, visit our website at www.empowerednutrition.com/adonis and let us know about your journey, because we love hear-ing from people like yourself. Of course, eating well is a lifelong journey, but now you have the tools, the knowl-edge and the experience to make that journey easy. It’s something that will never stop rewarding you!

THE END OF WEEK TWELVE

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PLACE YOUR FRONT PHOTO HERE PLACE YOUR BACK PHOTO HERE

STATSSTATSWeight

Body fat percentage

Body Fat Mass (BFM)

Lean Body Mass (LBM)

lbs.

%

lbs.

lbs.

MEASUREMENTSMEASUREMENTSBODY PART

Neck

Shoulders

Right Bicep

Left Bicep

Right Forearm

Left Forearm

Chest

Waist

Right Mid Thigh

Left Mid Thigh

Right Mid Calf

Left Mid Calf

RELAX FLEX

Weight

Body fat percentage

Body Fat Mass (BFM)

Lean Body Mass (LBM)

lbs.

%

lbs.

lbs.

STATSSTATS MEASUREMENTSMEASUREMENTS

Neck

Shoulders

Biceps

Chest

Waist

Thigh

Calf

BODY PART RELAX FLEX

*NOTE: Boxes shown asright and left measurements.

, please add your

THE END OF WEEK TWELVE

YOUR PHOTOGRAPHS

THE END OF WEEK TWELVE

YOUR MEASUREMENTS

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“Luck is what happens when preparation meets opportunity” - Elmer G. Letterman

Why do Diets Succeed?

Diets succeed when:1. They are based on realistic, healthy philosophies.2. They help set short- and long-term goals that are realistic and achievable and provide fast visual, emotional and physical results.3. They are clearly laid out for you, with all the groundwork, information and planning provided and customized to you personally. This helps make it easy to succeed!4. They are not unreasonably restrictive in calories and nutrients and are easy to adopt on a day-to-day basis.5. They encourage involvement and support from others. An empowering nutrition program includes the support of your family, friends, and nutrition and fitness professionals. Support can also be found at www.empowerednutrition.com /adonis

A successful diet provides a healthy, simple and enjoyable experience. By providing you with all the tools needed to succeed you are in control of your success.

This section of the manual is the most important because it educates you

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Do you see where we’re going with this? High levels of blood sugar stimulate the production of insulin, which instructs your body to store blood sugar as fat. That means you gain fat! If you lower insulin levels and increase glucagon levels, your body will begin to convert fat into blood sugar, where it will be used by your body as fuel. This means you lose fat! Think of insulin as a fat storage hormone and glucagon as a fat burning hormone.

How can you control the level of these hormones? The answer is food. What you eat controls your hormones. Let’s take a look at the three macronutrient groups, protein, carbohydrates and fat, and how they affect your insulin and gluca-gon levels.

The Effect of Protein on Blood Sugar Hormones

Protein is one of the most effective weapons against fat because it stimulates the release of glucagon. The production of glucagon counters the production of insulin caused by consuming carbohydrates (we’ll examine carbs in the next section), which creates a hormonal balance that evens out your blood sugar levels. This stops feelings of tiredness and sleepiness after meals, reduces cravings for carbohydrates, and suppresses hunger.

The Effect of Carbohydrates on Blood Sugar Hormones

Because carbohydrates are converted into blood sugar by your body, over-consumption causes your blood sugar level to spike. This stimulates your body to produce insulin in order to reduce your blood sugar level. This means the end result of over-consuming carbohydrates is an increase in insulin levels. Remember that insulin is a fat storage hormone! Thus, over-eating carbohydrates makes you fatter not just because of their calories, but because they increase blood sugar levels and insulin, which makes your body store fat.

EFFECTS ON INSULIN GLUCAGON

Blood Glucose

Fat Storage

Cholesterol

Lowers Levels

Increases

Raises Levels

Raises Levels

Decreases

Lowers Levels

BALANCING INSULIN & GLUCAGONBALANCING INSULIN & GLUCAGONThe Following Highlights Some of the Effects of Insulin & Glucagon

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These substitution charts let you easily replace ingredients in your Personalized Nutrition Program with other ingredients that have the same nutrition value. Each ingredient and quantity you see in each chart is equivalent to any other ingredient and quantity in the same chart. For example, in the Protein chart, “Chicken breast, skinless” is listed with a quantity of 1 oz, and “Haddock” is listed with a quantity of 1 1/2 oz. This means that in any given recipe, you may swap one ounce of chicken breast for one-and-a-half ounces of haddock. So in a recipe that requires three ounces of chicken breast, you may use four-and-a-half ounces of haddock instead.

Only popular ingredients are listed in these charts. For full substitution charts that list all ingre-dients, please visit your Adonis Index - Empowered Members Area, using the personal access information contained in your cover letter.

Appendix A

SUBSTITUTION CHARTS------------------------------------------------------------------------

PROTEIN SUBSTITUTION CHART

Bass, Sea

Beef, lean cuts

Calamari

Catfish

Cheese, low or non-fat

Chicken breast, deli-style

Chicken breast, skinless

Chicken, dark meat, skinless

Cod

Cottage cheese, low-fat

Crab

Egg-whites

Feta cheese

Goat cheese

Ground beef (< 10% fat)

Haddock

Halibut

Hard cheeses

Lamb, ground (< 10% fat)

Lamb, lean

Lobster

1 1/2 oz

1 oz

1 1/2 oz

1 1/2 oz

1 oz

1 1/2 oz

1 oz

1 oz

1 1/2 oz

1/4 cups

1 1/2 oz

2

1 oz

1/4 cups

1 1/2 oz

1 1/2 oz

1 1/2 oz

1 oz

1 oz

1 1/2 oz

1 oz

1 oz

2 oz

1 oz

1 oz

7 grams

1/4 cups

1 1/2 oz

1 oz

1 oz

1 oz

1 1/2 oz

1 1/2 oz

1 1/2 oz

1 oz

1 oz

2 oz

1 oz

1 oz

1 1/2 oz

1 oz

1 1/3 oz

Mozzarella cheese, skim

Mussels

Pork chop

Pork, lean

Protein powder

Ricotta cheese, skim

Salmon steak

Salmon, canned

Sardines, canned (not in oil)

Sashimi

Shrimp

Snapper

Sole

Soy, ground

Textured Vegetable Protein

Tofu

Tuna, canned in water

Tuna, steak

Turkey breast, deli-style

Turkey breast, skinless

Whitefish

INGREDIENT QUANTITY INGREDIENT QUANTITY

Protein Substitution Chart

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CARBOHYDRATES SUBSTITUTION CHART

Alfalfa sprouts

Apples

Applesauce

Artichoke hearts

Asparagus

Bananas

Bean sprouts

Beans, black

Beans, green or yellow

Blackberries

Blueberries

Broccoli

Brussels sprouts

Cabbage

Cantaloupes

Carrots

Cauliflower

Celery

Cherries

Chickpeas

Corn on the cob

Corn, canned

Crackers

Cucumber

Eggplant

Grapefruits

Grapes

Honeydew melon

Kidney beans

10 cups

1/2

1/3 cups

1 cups

12 spears

1/3

1 1/2 cups

1/4 cups

1 1/2 cups

1/2 cups

1/2 cups

3 cups

1 1/2 cups

3 cups

1/4

1 cups

4 cups

2 cups

8

1/4 cups

1/3 cobs

1/4 cups

4

4 cups

1 1/2 cups

1/2

1/2 cups

2/3 cups

1/4 cups

1

10 cups

2 cups

1/2

1/3 cups

1/2 cups

1/2

1/4 cups

1

1/2

2

1

1/2 cups

1/2

1

2 cups

1/3 cups

1 tbsp

1 cups

1/3 cups

1/2 slice

1/2 cups

1/2 slice

3 1/2 cups

1 cups

1/2 cups

2

1/2 slice

2 cups

Kiwis

Lettuce, romaine

Mushrooms

Nectarines

Oatmeal

Onions

Oranges

Pasta

Peaches

Pears

Peppers (bell or cubanelle)

Pickles

Pineapple

Pita

Plums

Popcorn

Potato

Raisins

Raspberries

Rice

Rye bread

Salsa

Sourdough bread

Spinach

Strawberries

Tomato sauce

Tomatoes

Whole grain bread

Zucchini

INGREDIENT QUANTITY INGREDIENT QUANTITY

Carbohydrate Substitution Chart

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FATS SUBSTITUTION CHART

Almonds, slivered

Almonds, whole

Butter

Cream (half & half)

Cream cheese

Cream cheese, light

Guacamole

Low fat salad dressings

Macadamia nuts

1 tbsp

3

1/3 tsp

1/2 tbsp

1 tsp

2 tsp

1 tbsp

1 tbsp

1

1 tsp

1/3 tsp

3

1 tsp

1/3 tsp

6

1/4 oz

1/5 oz

3

Mayonnaise

Olive or monounsaturated oil

Olives

Peanut butter, natural

Peanut oil

Peanuts

Pumpkin seeds

Sunflower seeds

Walnuts

INGREDIENT QUANTITY INGREDIENT QUANTITY

MIXED PROTEIN / CARBOHYDRATE SUBSTITUTION CHART

Beans, mixed, various

Lentils

Milk, low-fat (1%)

1/4 cups

1/4 cups

1 cups

1/4 cups

1 1/2 oz

1/2 cups

Soybeans

Tempeh

Yogurt, plain

INGREDIENT QUANTITY INGREDIENT QUANTITY

Fats Substitution Chart

Mixed Protein / Carbohydrate Substitution Chart

Copyright © Empowered Nutrition Systems. Empowered Nutrition Systems, Empowered Nutrition andthe Empowered logo are trademarks of Empowered Nutrition Systems.

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Personalized Nutrition Programs powered by Empowered Nutrition – www.empowerednutrition.com Copyright © 2008 Empowered Nutrition Systems

Here’s just a quick glimpse of many of the features of each of these plans and of the Personalized Nutrition Programs. If you already know you want an Adonis Index Personalized Nutrition Program click here: www.empowerednutrition.com/adonis

ADONIS INDEX MEAL PLANS

Features / Benefits

Adonis Index Meal Plans 1,2,3

Adonis Index Empowered Personalized

Nutrition Programs

Powerful Proven Results

Fast Simple Game Plan to Succeed

6 weeks Standard AI Meal Plans

Adonis Index Burn Plans

Adonis Index Build Plans

Adonis Index Build & Burn Plans

2-12 weeks Personalized Nutrition Plans

Complete Weekly Grocery Lists

Personal Cover Letter

Motivational, Goal Setting AI Manuals

Delicious, easy to follow recipes

Macro Nutrient Breakdowns per Meal

Private Members Area Access and Password

Adonis Index Email Newsletters

Adonis Index Empowered Nutrition Newsletters

Your Information

Your Schedule

Your Goals

Your Foods

Your Results

Personalized just for you

No Headaches

No Hassles

Just Results

Faster Personal Success Rate

Achieve the AI score

Achieve the AI score Faster

Let us know if you just must eat tomatoes and toast for breakfast

Now you have all the tools (AI Workout, Exercises, Plans and Nutrition Programs) go out there and get started and remember help is just a click away and success will be yours today.

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7:00 am Breakfast Meal Portions: P:6 C:2 F:5 Item Portions Preparation Suggestions:

1/2 cup Milk, low fat (1%) 7 Egg whites 2 oz Cheese, low or non fat 1/2 cup Celery 1/2 Pepper (bell or cubanelle) 1/2 Nectarine 1 2/3 tsp Olive or monounsaturated oil

.50 PC 3.50 P 2.00 P .25 C .25 C

1.00 C 5.00 F

Calories: 375

Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately.

9:00 am Snack Meal Portions: P:3 C:2 F:3 Item Portions Preparation Suggestions:

1 cup Milk, low fat (1%) 14 grams Protein powder 3/4 cup Watermelon 1 tsp Olive or monounsaturated oil

1.00 PC 2.00 P 1.00 C 3.00 F

Calories: 237

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

11:00 am Mid Meal Meal Portions: P:6 C:3 F:5 Item Portions Preparation Suggestions:

9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 5 tbsp Almonds, slivered

6.00 P .50 C

1.00 C .50 C

1.00 C 5.00 F

Calories: 411

Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way!

2:00 pm Snack Meal Portions: P:3 C:2 F: 3 Item Portions Preparation Suggestions:

3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered

3.00 P .33 C

1.00 C .67 C 3.00 F

Calories: 237

Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy!

5:00 pm Dinner Meal Portions: P:5 C:2 F:5 Item Portions Preparation Suggestions:

5 oz Beef, lean cuts 1 cup Broccoli 3/4 cup Brussels sprouts 1 cup Cauliflower 1/4 cup Chickpeas 1 2/3 tsp Olive or monounsaturated oil

5.00 P .33 C .50 C .25 C

1.00 C 5.00 F

Calories: 347

Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste.

7:00 pm Snack Meal Portions: P:3 C:2 F:2 Item Portions Preparation Suggestions:

21 grams Protein powder 1/2 Orange 1 cup Raspberries 12 Peanuts

3.00 P 1.00 C 1.00 C 2.00 F

Calories: 210

Protein Shake with Fruit Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side.

Total Daily Portions: Protein: 26 Carbohydrates: 13 Fat: 23 Calories: 1817 ** Remember to drink between 10 and 12 glasses of water per day. **

Notes:

Day: 1 Schedule: 11:00 am Mid Meal 7:00 pm Snack 7:00 am Breakfast 2:00 pm Snack 9:00 am Snack 5:00 pm Dinner

Workout: Cardio/Weight at 8:00 am

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7:00 am Breakfast Meal Portions: P:6 C:4 F:6 Item Portions Preparation Suggestions:

1/2 cup Milk, low fat (1%) 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 3/4 Banana 2 tsp Olive or monounsaturated oil 25 grams Protein powder

.50 PC 2.00 P 1.00 C 2.25 C 6.00 F 3.57 P

Calories: 474

Your favorite cereal mixed with fruit. Enjoy the cheese on the side.

9:00 am Snack Meal Portions: P:4 C:2 F:3 Item Portions Preparation Suggestions:

28 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi 1 tsp Olive or monounsaturated oil

4.00 P 1.00 C .50 C .50 C 3.00 F

Calories: 265

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!

11:00 am Mid Meal Meal Portions: P:6 C:3 F:6 Item Portions Preparation Suggestions:

6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries 2 tsp Olive or monounsaturated oil

6.00 P .25 C .50 C .50 C .50 C

1.00 C 6.00 F

Calories: 438

Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad.

2:00 pm Snack Meal Portions: P:3 C:2 F: 3 Item Portions Preparation Suggestions:

3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts

3.00 P 2.00 C 3.00 F

Calories: 237

Cheese, Applesauce & Peanuts Enjoy this quick snack.

5:00 pm Dinner Meal Portions: P:7 C:3 F:3 Item Portions Preparation Suggestions:

1/2 cup Yogurt, plain, low fat 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow 1 tsp Olive or monounsaturated oil

1.00 PC 6.00 P .50 C

1.00 C .67 C 3.00 F

Calories: 385

Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot.

7:00 pm Snack Meal Portions: P:3 C:2 F:2 Item Portions Preparation Suggestions:

1 cup Milk, low fat (1%) 14 grams Protein powder 1/2 Tangelo 2/3 tsp Olive or monounsaturated oil

1.00 PC 2.00 P 1.00 C 2.00 F

Calories: 210

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 29 Carbohydrates: 16 Fat: 23 Calories: 2009 ** Remember to drink between 10 and 12 glasses of water per day. **

Notes:

Day: 3 Schedule: 11:00 am Mid Meal 7:00 pm Snack 7:00 am Breakfast 2:00 pm Snack 9:00 am Snack 5:00 pm Dinner

Workout: Rest

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7:00 am Breakfast Meal Portions: P:7 C:4 F:7 Item Portions Preparation Suggestions:

10 Egg whites 1 cup Oatmeal 2 1/3 tsp Olive or monounsaturated oil 2 oz Cheddar cheese, light/low fat 1/3 cup Applesauce

5.00 P 3.00 C 7.00 F 2.00 P 1.00 C

Calories: 529

Eggs with oatmeal on the side. Enjoy applesauce on teh side on in the oatmeal with your oils!

9:00 am Snack Meal Portions: P:4 C:2 F:4 Item Portions Preparation Suggestions:

1 cup Milk, low fat (1%) 21 grams Protein powder 1/2 cup Guava 1 1/3 tsp Olive or monounsaturated oil

1.00 PC 3.00 P 1.00 C 4.00 F

Calories: 292

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!

11:00 am Mid Meal Meal Portions: P:7 C:3 F:6 Item Portions Preparation Suggestions:

10 1/2 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings

7.00 P 3.00 C 4.00 F 2.00 F

Calories: 466

Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill!

2:00 pm Snack Meal Portions: P:3 C:2 F: 3 Item Portions Preparation Suggestions:

3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts

3.00 P 2.00 C 3.00 F

Calories: 237

Cheese and Grape Snack Enjoy items separately!

5:00 pm Dinner Meal Portions: P:7 C:3 F:5 Item Portions Preparation Suggestions:

7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli 1 2/3 tsp Olive or monounsaturated oil

7.00 P 1.00 C .50 C .30 C .50 C .67 C 5.00 F

Calories: 439

Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad.

7:00 pm Snack Meal Portions: P:3 C:2 F:2 Item Portions Preparation Suggestions:

1 cup Milk, low fat (1%) 14 grams Protein powder 3/4 cup Papaya 2/3 tsp Olive or monounsaturated oil

1.00 PC 2.00 P 1.00 C 2.00 F

Calories: 210

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!

Total Daily Portions: Protein: 31 Carbohydrates: 16 Fat: 27 Calories: 2173 ** Remember to drink between 10 and 12 glasses of water per day. **

Notes:

Day: 6 Schedule: 11:00 am Mid Meal 7:00 pm Snack 7:00 am Breakfast 2:00 pm Snack 9:00 am Snack 5:00 pm Dinner

Workout: Rest

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Grocery List Total items required to meet meal requirements from day 50 to day 56

Protein

14 oz Cheese, low or non fat

280 grams Protein powder 18 oz Chicken breast, deli

style 18 oz Beef, lean cuts

46 Egg whites 6 oz Pork, lean

2 1/4 cups Cottage cheese, light/low fat

18 oz Shrimp 6 oz Snapper

2 oz Anchovies 7 1/2 oz Catfish

5 oz Chicken breast, skinless 2 oz Tofu

7 1/2 oz Salmon steak 6 oz Pork chop

3/4 cup Ricotta cheese, skim

Carbohydrates

1 Pear 1/2 cup Guava

1 1/2 Cantaloupes 1 Orange

4 cups Mushrooms 1 cup Onions

3 1/4 cups Beans, green or yellow 3/4 cup Papaya

2 cups Peaches, canned 1 Nectarine

1 1/2 cups Cabbage 1 3/4 cups Chickpeas 3 1/2 cups Blueberries

1/2 Kiwi 5/6 cup Mandarin orange, canned

3 cups Raspberries 1 cup Strawberries

2 1/2 Peppers (bell or cubanelle) 3 cups Broccoli

3 cups Cauliflower 3 cups Cherry tomatoes

3 cups Zucchini 3/4 cup Brussels sprouts

1/2 Tangelo 1/3 Banana 1 cup Leeks

1/2 cup Pasta 2/3 cup Applesauce 1 3/4 cups Spinach

1 1/3 cups Rice 1 1/2 cups Tomatoes 1/4 cup Blackberries 1 1/4 cups Grapes

1/3 cup Fruit cocktail 3 cups Lettuce, romaine

3/4 Tomato 3/4 cup Watermelon

2/3 cup Honeydew melon 12 spears Asparagus

4 Crackers 2 pieces Dates

Fats

10 Macadamia nuts 38 1/3 tsp Olive or

monounsaturated oil 120 Peanuts

14 tbsp Almonds, slivered

Other

13 cups Milk, low fat (1%)

2 cups Yogurt, plain, low fat

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