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Warp Speed Fat Loss When Losing 2lbs a Week Isn’t Fast Enough

Alwyn Cosgrove Mike Roussell

Copyright © 2008 by Alwyn Cosgrove & Michael A. Roussell 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 Alwyn Cosgrove and Michael A. Roussell, 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 these cases require written approval from Alwyn Cosgrove and Michael A. Roussell prior to publication.

For more information, please contact: Address:

Warp Speed Fat Loss P.O. Box 11009 State College, PA 16805

E-mail:

[email protected]

Websites:

www.AlwynCosgrove.com www.MikeRoussell.com

The information in this book is offered for educational purposes only. The author is not engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book.

About Mike: Mike Roussell is a nationally renown nutritionist, author, and speaker whose writings can be found in magazines such as Men’s Fitness, Men’s Health, and Testosterone Magazine. He served as the nutrition consultant and contributing author to the Men’s Health Book of Power Training. Mike is also the author of Your Naked Nutrition Guide, founder of the Naked Nutrition Network, and host of Naked Nutrition Radio. Currently, he is pursuing his PhD in Nutrition at Pennsylvania State University and can be reach at he website - www.NakedNutritionNetwork.com

Alwyn Cosgrove is one of the most in-demand and exciting coaches, writers and speakers in the fitness industry today. He currently spends his time lecturing, teaching, training and writing and as the owner of Results Fitness in Santa Clarita, CA For the past seventeen years Alwyn Cosgrove has been committed to achieving excellence in the field of fitness training and athletic preparation. Specializing in performance enhancement, Alwyn has helped countless individuals and athletes reach their goals through sound scientific training. Alwyn has an honors degree in Sports Science from Chester College, the University of Liverpool, is certified with distinction as a strength & conditioning specialist with the National Strength and Conditioning Association and has been recognized as a Master of Sports Sciences with the International Sports Sciences Association. Alwyn is also recognized and certified by the National Academy of Sports Medicine, the American College of Sports Medicine, the British Association of Sports and Exercise Sciences, Kingsports International Australia, the Society for Weight Training Injury Specialists, USA Weightlifting and the Chek Institute of Corrective High Performance Exercise Kinesiology. A former Taekwon-do international champion, Alwyn has utilized his personal experience as an athlete and combined it with the advanced theories of European Sports Science and the principles of modern strength and conditioning systems. During his career as a strength and conditioning coach, Alwyn has worked with a wide variety of clientele, including several Olympic and national level athletes, five World Champions and professionals in a multitude of sports including boxing, martial arts, soccer, ice skating, football, fencing, triathlon, rugby, bodybuilding, dance and fitness competition. A sought after ‘expert’ for several of the country’s leading publications including Men’s Health magazine, Alwyn is available to develop physical preparation programs to take you to a new level of development.

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Table of Contents I. Introduction II. Nutrition III. Training IV. Food Lists

Warp Speed Fat Loss – Forget 12 Week Transformations, Let’s do it in 4.

First, let’s start with a warning. Warp Speed Fat Loss is not your everyday diet. If you are looking for nutritional strategies that will boost your fat loss, health, and performance for the rest of your life then this is not the program for you. Instead we would recommend other manuals, Your

V. Meal Templates

Naked Nutrition Guide and Afterburn Training.

VI. Meal Plans

However, if you are looking for extreme fat loss…If you’re looking to completely change your body and drop up to 17lbs in the next four weeks, then keep reading.

VII. Shopping Lists

You’ve seen the before and after pictures from 12 week transformation contests. If you want that kind of fat loss in 1/3 of the time, then you have come to the right place. Yes you read that last sentence correctly - 1/3 the time.

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We feel so strongly about the nutrition and training program that makes up Warp Speed Fat Loss that we are confident that you will lose, in 4 weeks, the same amount of fat that most people lose in 12. How is that possible? Synergy. Synergy occurs when two things come together and give a result that is greater than their additive effect. You have a training program and that gives you Xlbs of fat loss per week. You go on a fat loss diet that will allow you to lose Ylbs per week. So in the end you lose X+Ylbs per week. This is simple 2+2=4 kind of math. We’ve all experience fat loss like that. But with synergy between two different components 2+2 doesn’t equal 4 instead it equals 10! That is why we have had people lose 7+lbs in the first week or 17lbs is just 3 weeks. The synergy of the training and nutrition programs.

This is the first time (to our knowledge) that a cutting edge training program and a state of the are diet protocol have been completely interwoven to yield maximum fat loss just four weeks. We have taken the time to put together all the pieces of the fat loss puzzle and the result is...awesome.

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You need to believe that you can lose the weight you want to lose and commit yourself to nothing less than perfect execution.

This program has been designed to you to follow for 4 week due to its intensity. If you commit yourself to following the program exactly for the next 4 weeks you will see more fat melt off your body than you ever thought possible (this is not hype – just fact).

You’re just 24 Workouts Away So here’s the deal. If you can suck it up - eat exactly what we tell you and train exactly how we tell you – you’ll lose weight (lots of it).

Don’t change the plan. Don’t add cardio session. Don’t play with the serving. Just do what we say.

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We have tested, modified, tested, modified…..a lot. Trust in our plan. Before we get into the details of the program and nutrition, it is important that you agree to something – 100% compliance. That’s right no cheating. Get out a piece of paper or 3x5 notecard and write this down. Get the card, we’ll wait.

Today’s date is [INSERT DATE]. I weight [INSERT WEIGHT] On [INSERT DATE 30 DAYS FROM TODAY], I will weigh [INSERT GOAL WEIGHT]. To achieve this I know that I must stick to the plan. I will not miss a workout or cheat on my diet until it is time to celebrate achieving my goal on [INSERT DATE 30 DAYS FROM NOW].

Click here to download a 3x5 sized card with this contract on it

[SIGN YOUR NAME]

Witness: [SHOW THIS TO SOMEONE AND HAVE THEM SIGN THEIR NAME]

Did you do it? Seriously, don’t skip this step. Let’s move on.

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Application Not Theory One of the things that you will notice about the Warp Speed Fat Loss system is that it is all about getting results. We won’t be getting into too much detail about theories related to accelerated fat loss referencing study after study – that stuff can be really dry and we have found that most people don’t care. In the next several pages we will outline for you how the diet and training are set up so you know some about the method to our madness but for those of you that don’t care – that is fine. Just skip this section and your results will not be effected in any way.

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Warp Speed Fat Loss Diet By Mike Roussell

II. Nutrition i. Calories ii. Protein iii. Carbohydrates iv. Fats v. Supplements vi. Diet F.A.Q. vii. D.I.Y. Dieting

Calories The Warp Speed Fat Loss Diet is a low calorie, low carbohydrate diet. Your daily caloric intake is set at 9 kcals per pound body weight. If you are familiar with kcal/lb recommendations you will know that 9 is low (even for extreme diets). The main reason for this is that when determining the meal plans I use my Naked Nutrition Serving system. This method has there are residual calories that normally don’t necessarily need to be accounted for; but in the situation of extreme dieting we need to do a better job of accounting for them. If you have a good amount of weight to lose (>25lbs) then you should not should not be using the Warp Speed Fat Loss program and instead you should learn about the nutrition basics, develop the skills necessary to lose weight, stay lean your whole life (pick up Your Naked Nutrition Guide). However, if you still insist on using Warp Speed Fat Loss then you should not use your actual bodyweight when determining which meal plan to follow and how many calories you need. Instead you should underestimate your body weight. This is an important

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point. Because if you are heavier and don’t underestimate your weight then you will not lose weight as fast as you would like. I am telling you this from real experiences working with people on this diet if you don’t adjust your weight then your calories will

If you have more than 15lbs to lose then make sure to make an adjustment to which bodyweight meal plan you choose. You may

be to high and you won’t lose the weight that you should while on this program.. If you are 40lbs overweight, out of shape, and weight 240lbs then is best to start with the 200-205lbs template. I have also found that people greatly underestimate the amount of weight that they have to lose to make sure that you compensate for that. Don’t worry too much about choosing the perfect meal plan for your body. You can always adjust your plan after 1-2 weeks if you aren’t getting the results you want.

want to even pick your “ideal weight”. Making Changes While on the Warp Speed Fat Loss program it is important to follow how your body is responding. This means that you should weigh yourself each day and take waist, hip, and chest measurements each week so you can see how you are progressing. It is very important to realize that while this is an extreme weight los diet you will not always see a decrease in the scale readings each morning when you weigh in. The human body doesn’t work like that. Instead what I commonly see is that people’s weight will be stable for a couple days and then it will drop several pounds. Don’t get caught up in the day to day numbers. See the bigger picture.

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If you drop 5% of your bodyweight or 10lbs (which ever comes first) then you should look into changing your template to a lower intake to ensure that the fat keeps melting off. A key part of this program is momentum as it has a huge positive psychological im

Protein

The Warp Speed Fat Loss diet uses protein to The daily protein intake for the Warp Speed Diet is set at 1.1g/lb bodyweight and is thus

not only protect your muscles from

more than enough to protect your lean body mass (e.g. muscle) when combined with the Warp Speed Training program. Losing lean body mass when you calories are severely

breakdown but to further

restricted is always a concern with people. If you follow the diet and training program

boost your metabolism.

exactly how we have outlined it then there is no reason why you would lose ANY lean body mass.

You could actually get away with eating less protein and still keep all your muscle but protein has the added benefit of increasing your metabolism. Protein “costs” your body more energy to just digest. This boosts your metabolism. That is why we have set protein intakes a little higher than necessary for preservation of muscle.

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Carbohydrates To maximize your fat loss it is important that you fuel your body during training but also allow it access to an I.V. drip of energy from stored bodyfat during other times of the day. Eating carbohydrates directly impact a hormone called insulin. Insulin is the gatekeeper hormone in regards to fat loss and muscle growth. With Warp Speed Fat Loss we manipulate your carbohydrate intake to use the power of insulin to your advantage while minimizing the dampening effect it can have on fat loss (if that sounds really sciencey and confusing don’t worry. It is all done for you.) The Warp Speed Diet is designed to modulate your carbohydrate intake throughout the week in relationship to

Notice there are no cheat meals/days. Remember you commitment to excellence - eat every meal and attack every workout.

your workouts. There are three kinds of “carb days” –

 Normal Carb – Carbohydrates = 10% of total calories  High Carb – Carbohydrate = 2x Normal Carb Day. The increase in carbs is taken in during/after your workout. 

No Carb – You will not take in any carbohydrates directly.

They follow this regimen: Sunday: No Carb Monday: High Carb Tuesday: Normal Carb Wednesday: Normal Carb Thursday: Normal Carb Friday: High Carb Saturday: Normal Carb

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The higher carb days are centered around your most rigorous workouts, the extra carbs on these days will help fuel your workouts so you can burn more calories, train harder, and recover faster (all very important things). On Sundays, when you don’t train at all, you will eliminate all carbohydrates (except for residual carbs found in protein powders, nuts, etc). On these days your body doesn’t have huge energy needs so we can drop the carbs and suck the necessary energy out of fat cells (it works really well).

Fats Finally, fats will make up the remainder of your calories. Eating enough fat is really important. You might think that by eating fat you will be preventing your body from releasing stored fat - but this is not the case. Eating sufficient fat and reducing your carbohydrate intake cues on body in on the

Don’t worry...eating fats

fact that it needs to use fat (from the diet or

won’t prevent your body

from your body) as its number one energy

from burning body fat -

source. This is important so don’t skimp on your fats. There are three rules for what

In fact it can help!

kinds of fat you should be eating:

 Eat a variety of fats (nuts, oils, avocados, butter, etc).  Take your fish oil everyday. 

You can eat more saturated fat than you normally would (i.e. Don’t be scare to have some butter).

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Supplements

When talking about rapid fat loss everyone always asks about what fat burning supplements they should take. You may be surprised to know that all of the people whom used the different variations of this diet lost all their weight without using any weight loss specific supplements. Here are the lists of supplements that we strongly recommend you use and a list of additional supplement you can use to further enhance your fat loss.

Strongly Recommended Fish Oil – As noted in the fat section fish oil is extremely important. Research has shown that it not only has incredible health benefits – it also can help with fat loss. Recommendation: 2-3 grams of EPA+DHA per day We like two brands (Click here for Brand One / Click here for Brand Two) Multivitamin – Because you will be severely restricting your calories there is a slight chance that you will not be getting all the essential vitamin and minerals that you body

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needs. As an insurance policy we recommend that you take a quality multivitamin (higher quality than maybe you normally do. Recommendation: A multivitamin that give ~50% of all essential vitamins & minerals Click here for the brand that we like.

Branched Chain Amino Acids - During your workouts on normal carbohydrate days you will need to have a protein shake that you can sip on during your workout. This helps

The Warp Speed Fat Loss Diet does not “require” a lot of supplements but the ones that are required are very important so

prevent muscle loss during your training session. We recommend that you use either protein powder or a flavored Branched Chain Amino Acid (BCAA) drink. Recommendation: Take the BCAA drink as prescribed by the meal template. During the second two weeks of the program you may also sip on the BCAA drink during the day (See FAQ). Click here for the brand we like.

don’t skip out on them. Recovery Drink - During high carb days you will be consuming carbohydrates in addition to protein during your workouts. For this you have two options. The first is to just add some carbs to your protein or BCAA shake. This can be done by mixing a product like Gatorade with protein powder or BCAAs. You second option is to use a premixed recovery drink that contains both protein and carbohydrates. Recommendation: Mix Gatorade and protein powder/BCAAs or use a premixed recovery drink in accordance with your food template. We like two brands (Click here for Brand One / Click here for Brand Two)

Other Recommended Supplements Stimulant Based Fat Burner – If you are going to use a fat burner it is important to use one that will attack your fat from multiple angles such as increasing metabolic rate and increasing the rate in which stored fat is released. Most of the herbs (or combination of

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herbs) that accomplish this are considered stimulants and thus can effect heart rate, blood pressure, energy levels (check with your doctor before using these products). Click here for the brand we like Most fat burners contain stimulants but not everyone can like the way they feel on them. If you fall into this category or you would like to enhance your fat burning beyond the added effect provide via the stimulant based fat burner then you may want to consider using CLA and Green Tea Extract.

In addition to taking a

Recommendation: 750mg of EGCG per day; 2.5g of CLA per day

Green Tea extract supplement make sure to drink lots of green tea

Click here for the CLA brand we like Click here for the Green Tea Extract brand we like

during the day..

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Diet F.A.Q.

If you have a question that isn’t answered here then you can ask it

Q: In the beginning of this program we were told this is extreme and only for 4 weeks. Would you continue with a carb cycling type of routine similar to this, but perhaps add in some more starches throughout the week?

HERE Just submit a “ticket” and select the Warp

A: We don't have a specific protocol developed at the moment for post Warp Speed Fat Loss. Here’s the deal though. If you still have some weight that you would like to lose and you love pain then you can take a day off and go back on the program for another 2-

Speed Fat Loss Option.

4 weeks. I would definitely take some time off after that.

If you are ready to get off the program then I suggest that you slowly start increasing your carbs and calories. This can most easily be done by adding carbs to your workout shakes and to your first post workout meal. Add the calories back here for two weeks before you start adding more calories back in other places.

By doing it in this fashion you will be both carb and calorie cycling and allowing your body to get used to eating more in a slow fashion.

Q: Is it OK to spread the meals out a bit? For example, for lunch; can I eat the protein at 11:00; the fruit at 12:00 and the fat at 1:00 or should an effort be made to keep them all together.

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A: It is best to keep them together. As the fat slows the digestion of the carbs which slows the rate in which your blood sugar increases which blunts the amount of insulin secreted which creates a better environment for fat loss. If you are going to split your meal then you just need to do it equally across protein, carbs, and fat.

Q: Are there any rules / restrictions on the use of garlic, spices and herbs? A: Nope. Use them.

Q: Is there a preference for the meal immediately following the workout to be solid foods or a protein drink? A: No.

Q: With turkey pepperoni. The package lists a serving as 15 pieces - 8.5g protein and 4.5g fat. Would this be considered a serving of fat (similar to the chicken sausage listed in the naked nutrition handbook)? A: It is okay to eat that (as long as it isn't a staple) - 1serving Protein; 1serving Fat

Q: Do you need to cycle creatine (e.g., x time on; x time off?)? A: There is no official creatine cycling schedule - 12 weeks on 4 weeks off is a common one that is used.

Q: The food lists show one portion of canned light tuna as 1/4. Is this 1/4 cup? A: No it’s 1/4 of the can. 1 can is about 40g protein so 1/4 of a can is 10g protein or 1 serving.

Q: In the program, it says to limit our consumption of fruit and non-green carbs to no more

than 2 meals per day. In looking at other people's meal plans for ideas, some had fruit more than twice a day. Is this based on different templates for different people, or do we each have this flexibility in our templates?

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A: The reason for that statement is mainly based on satiety reasons. Green leafy vegetables have a larger volume and are more filling. If you can eat the fruit and not be super hungry that is fine but if you find yourself getting hungry then cut back on the fruit and eat more green leafy veggies.

Q: Do we stay with the same meal template all 4 weeks or will you send us a new one? I noticed my template is for someone between 245-250lbs. I started at 241.8, but I am down to 235.8. With the reduction in weight, I'm assuming I need less food. Please advise. A: Not yet. When you get down to 230 we'll switch.

Q: What is 2Tbsp of Avocado? It says that is equivalent to 1 fat. How can I judge a Tbsp? Can I weigh it instead? A: Mash it or 1 serving is 33-35 grams (weight).

Q: I have 6 meals a day plus a post workout shake. How close together can these meals be? I'm finding myself eating at 10 or 11 at night just to fit in all my meals. I'm usually up at 5am during the week and 7am on weekends? A: You can eat them as close together as you want - in these situations (very low calorie) it is important to go by your gut (literally).

Q: Will we be getting a refeed anytime? A: For most people a refeed is unnecessary. If you are lean then a refeed may be necessary - but those decisions are made on a case by case basis.

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Q: I have a social function this weekend which will involve alcohol. Is there any alcohol that is better than the other? A: To be completely honest (and this may sound harsh) but during NNX you really need to shoot for 100% compliance. This is the kind of plan where you need to be completely committed for 4 weeks and then you're set. That is a long way of saying no alcohol is best.

However: light beer is better than regular. Diet soda in mixed drinks.

Q: What can we expect as phases or stages as we go through the program? For example, I'm experiencing a lot of water loss. But then what? If this works, will the fat come off steadily? Or will the curve be initially steep and then level off? What about mentally? Is there a trend other than the initial enthusiasm we have now, or when we're in the middle of it, it might get challenging? Or, if the program works really well, as the fat burns away, we get more motivated? Any side effects we might be experiencing with the transition into the new diet, about how quickly should we expect those to go away? A: When starting out any very low carbohydrate diet you can expect a lot of water loss. This can come in several forms, one being increased urination frequency/load. This will go away.

Another symptom that some people may experience is constipation. If you are feeling constipated I recommend that you start adding 3 grams of the soluble fibre glucomannan to your diet each day. This will help. Your body will also adjust and the constipation will subside.

Initially you lose both fat and water. Then exclusively fat.

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The rapid weight loss that people experience with this program is usually motivation enough to keep going. So we have not found motivation to be a problem. If you are having trouble you just need to remind yourself that if you suck it up for 4 weeks you will lose as much fat as if you were to diet "normally" for 12 weeks.

Other side effects associated with very low carb diets are headaches (just drink more water) and lethargy (this should go away in a day or so).

Make sure to drink enough water.

Q: What is the best thing to drink during workouts? If I should be using BCCA's , do I use the capsules or mix it in my workout drink? Do we eat our meal #3 right after getting home from the gym or wait a bit? A: The templates you have will tell you how many BCAA’s you should consume during your workout. If you use powder or tablets it doesn't really matter. If you do tablets take half before and half after.

You can eat your next solid meal right when you get home after your workout if you want. There is no need to wait.

If you can't get BCAA’s then you can just use protein powder for workout nutrition.

Q: Are we allowed to drink diet green tea? Like the ones that come pre-made in the gallons at the market? A: Just make sure it is the calorie free stuff.

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Q: With the template, I workout in the evening. How should I adjust this? Currently I do the following: Get home, eat some dinner (6pm) and then head to the gym (6:30 or so).

A: For your plan I would structure it like this: Meal 1 Meal 3 Meal 4 Meal 7 Workout Meal 5 Meal 6

If you get too hungry during the day then move meal 6 to after meal 4. For other people that workout in the evening. Make sure you have at least 1 meal following your workout (2 is ideal to help with recovery). Don't eat a big meal directly before your workout. You'll notice from the templates that the meals generally alternate larger meal, smaller meal. Place a smaller meal before your workout.

Q: On the No Carb day, is cottage cheese ok? A: Keep it to 1 serving.

Q: I usually have 1 serving of a greens supplement . Is these allowed?

A: Yes greens products are allowed (and probably a good idea) as long as they have less than 5g carbs/serving then it should be fine.

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Q: In the Warp Speed Fat Loss Manual, you show the daily Carb regimen, with Sunday as No Carb, Monday - High Carb, etc. If we start the program on Monday instead of Sunday, should Monday be No carb, Tuesday - High Carb, etc.? Or should the prescribed carbs remain on the days you show? A: The training program is set so you lift on Monday, Wednesday, Friday. Cardio on Tuesday, Thursday, Saturday. Rest or light cardio on Sunday. The nutrition is set to correspond with that schedule. So if you start lifting on Sunday or if you decided to do Saturday's cardio on Sunday then you'll need to adjust the nutrition template accordingly.

Q: I was on a bulking diet before, Calories were about 3400/day, with whatever ratios the Abs diet plan has. This diet is very different, should I be transitioning into it somehow, and if so, how? A: Well, ideally you would take several weeks to transition but in this case as long as your protein intake hasn't been greater than 1.5 g/lb BW you should be okay. The major thing to worry about is if you suddenly drop your protein intake that can negatively affect your nitrogen balance and you run the risk of losing lean body mass.

Q: Can you explain the food list tables are in the book. I assume they are giving examples of 1 serving of the listed food items? A: Yes. The tables in the appendix are for one serving.

Ex: 1 serving of protein = 3 egg whites. 1 serving of Fruit/Veg = 1/2 Medium Apple

Q: During this 4 week program, what is the rule on coffee and/or tea (non-green tea)? Additionally, since we are concerned about residual calories, what is the take on powdered non-dairy creamer and artificial sweeteners such as splenda or nutri-sweet?

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A: Artificial sweeteners are fine. Let me look into non-dairy creamers. I don't know the macros off the top of my head. Coffee and Tea are fine because they are calorie free

Q: I like to have a glass of skim milk in the morning mixed with coffee, is that ok? A: 3/4 cup of milk would count as 1 F/V and 1/2 Protein. You can have it as long as you can fit it in with your plan. I wouldn't exceed 1 serving (3/4 C) a day as you will most likely end up hungry. Vegetables are much more filling.

Q: Does it matter when during the day your workout and corresponding workout meal takes place? I noticed on my template it's listed as Meal 2, however, I generally am not able to workout until later in the evening after work. Is it ok to workout and include this workout meal later in the day?

A: Yes it is fine to workout later in the day. The meals are generally structured so that you have 3 meals and 2-3 snacks. Some templates are different (depending on your weight). You want to try to have at least one solid meal after your workout.

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DIY Dieting Despite the fact that we have laid out the exact plan for you – all your meals and all your workouts. There is a chance that you won’t like the foods we chose and you’ll want to make your own meal plans. To aid you in this, we have provided you with nutritional meal templates and food lists for you to choose from. Watch the video that came as part of the Warp Speed Fat Loss System to learn how to quickly and easily create your own custom meal plans.

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Warp Speed Fat Loss Training By Alwyn Cosgrove

II. Training i.

Prevent Muscle Loss

ii. Metabolic Circuits iii. Fat Burning Cardio iv. T.F.L. Protocol

The Big Fear “Losing Muscle” and How to Prevent It The fear whenever we are in the midst of an accelerated fat loss plan is muscle loss. I confess I’ve never seen it when the program contains weight-training. My personal experience may not be good enough so lets looks at two interesting studies that support this point. The first is a 1999 study that was published in the Journal of the American College of Nutrition. I’ll spare you from going to your local university and looking up the study by summarizing the results for you (again everything with Warp Speed Fat Loss is ‘done for you’).

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The authors split the subjects into two groups: an aerobic training group and a resistance training group. The aerobic group performed 4 hours per week of aerobic exercise. The resistance training group performed 2-4 sets of 8-15 reps. 10 exercises, three times per week (the resistance program was very basic, but began with 2 sets of each exercise and

800 Calories per day is

progressed to 4 sets of each exercise).

essentially starvation. Structuring the study like

The findings showed that V02 max increased equally in both groups. Both

this takes diet “out of the

groups lost weight, however the resistance training group lost significantly more

equation”. This study exemplifies the power of weight training when

fat and did not lose ANY lean body mass, even at only 800 calories per day. This is significant as this type of extreme diet, one would assume, would result in a loss of lean tissue.

dieting. Additionally, the resistance training group actually increased resting metabolism compared to the aerobic group which decreased metabolism.

A second study that also supports this:

Another study published in 1993 in the top nutrition journal in the world, the Amerian Journal of Clinical Nutrition, gave also put the participants on an 800 calorie per day liquid diet for 90 days. The average weight loss over the 90 day

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period was 35lbs. Yet all subjects increased the cross sectional area of their muscle fibers significantly.

It appears that weight training can produce hypertrophy in skeletal muscle (and therefore increases in metabolism) during severe energy restriction and largescale weight loss.

Okay, one more to really hammer home my point. This one was published in 2000 in the Annals of Nutrition and Metabolism. It compared three groups of overweight police officers following a hypocaloric diet for 12 weeks.

Group one was a diet only group. Group two was diet, plus resistance exercise plus a whey supplement. Group three was identical to group two although they used a casein protein supplement.

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After 12 weeks the diet only group had a loss of 5.5lbs of fat with no change in lean mass. The resistance plus whey group had a total fat loss of 9.2lbs and a lean mass gain of 4.4lbs. The resistance plus casein group showed a total fat loss of 15.4lbs and a lean muscle gain of 8.8lbs.

Read that again - they lost more fat, and actually gained muscle despite only consuming 800 calories per day.

Get the notion that you will lose muscle during this program OUT OF YOUR HEAD! It will just inhibit your success on

Now, granted all of these studies were with either beginners, or overweight individuals. And I don't recommend eating only 800 calories per day. But I have to say -- I just haven't seen anything in my years as a trainer to support this idea that there are large amounts of muscle being lost during fat loss phases when decent training programs are involved.

the program. I think the "muscle loss" myth came from this type of scenario:

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Typical bodybuilder - eating 3000 calories per day with moderate carbs, fats and protein. Weight training consists of working in the 6-8 rep range doing 12-18 work sets per workout.

Starts his pre contest diet.

Goes to 1500 calories with very little carbs or fat.

Chances are that you

Starts taking thyroid meds, ephedrine and/or clenbuterol etc

are not a bodybuilder so

Starts cardio at an hour per day (or more)

why compare yourself to

Switches training to supersets of 15-20 reps and does 36 sets per workout.

one or try to directly copy their training

In other words his caloric deficit goes to more than 2500 per day!

methods?.

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Now that's a recipe for disaster and I can definitely see muscle loss under that type of scenario.

But as long as you are sensible I don't really see it being a concern. Sure there is some water loss, which could be recorded as a loss in lean mass, but I've seen too many clients over the years drop significant amounts of fat without losing significant amounts of muscle.

However …

I’m a “real world” practitioner. Although I’ve never seen muscle loss when weight training was included, and the science supports me on this – too many people have mentioned it for me not to completely ignore it.

So rather than avoid the issue – we decided that we would take a proactive approach in warp speed fat loss to ensure that there is no muscle loss whatsoever.

How do we do it?

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I asked myself what’s the absolute minimum level of work needed to try to build muscle (so at the very least we wouldn’t lose muscle).

The science (and experience) seems to suggest that one set of heavy loading in the 6-8 Rep range every 8-10 days will maintain strength and muscle for at least 6 weeks.

The more you commit to going all out during each of the training sessions the better your results

So to overcompensate for the extremeness of the warp speed plan – I added THREE sets per muscle group every seven days, and the program is only 4 weeks long. So we are well within the “safe zone”

will be. Train Hard, Train with Intensity, Burn Boat Loads of Fat.

The concern I had was that it would detract from the metabolic or “fat burning” part of the workout. We ran two different groups through the protocol.

I needn’t have worried. The addition of the heavy sets actually increased the results.

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Your ‘Secret Weapon’ - Metabolic Circuits In the Warp Speed Fat Loss training program you will complete 2 metabolic circuits during each workout. These are designed to really ramp up your metabolism, body fat

EPOC - Excess

burning, and EPOC.

Postexercise Oxygen Consumption.

Body fat “cells” are broken down by hormone sensitive lipase (HSL). HSL levels are the limiting step here. Essentially HSL is ramped up (and therefore fat breakdown is ramped up) by high levels of catecholamines. Catecholamines are ramped up by exercise – high intensity exercise in particular. This releases fat from the cells – and eventually that fat is burned off in the muscle for fuel. That step is limited by carnitine levels. When muscle glycogen is up – carnitine is down and vice versa. So to circumvent this rate limiting step we need to do glycogen depleting activity. And that’s where the metabolic circuits come in – they deplete glycogen rapidly and burn a ton of calories.

It’s another perfect combination punch!

A nice side effect of all of this?

You’re new favorite 4-letter word – EPOC

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Let’s go back to the scientific literature so you can see what I’m talking about. A 2002 study from Georgia Southern University compared two resistance training bouts with an equal volume of work performed. The collected data indicated that for resistance exercise bouts with an equated work volume, high-intensity exercise (85% of 8-RM) will produce similar exercise oxygen consumption, with a greater EPOC magnitude and volume than low-intensity exercise (45% of an 8RM).

The researches concluded that when work volume is held constant, high intensity resistance exercise will produce similar exercise energy expenditure, but a greater EPOC than low intensity resistance exercise. If total energy expenditure is an important consideration during exercise, then high intensity activities should be considered in the exercise prescription.

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One of the most powerful studies that shows real power of EPOC and metabolic resistance training was published in the European Journal of Applied Physiology in 2002. These researches set out to look at the effects of circuit weight training on EPOC. The exercise routine consisted of three exercises (the bench press, the power clean and the squat), performed with 10RM loads as a circuit. The circuit

Yes you read that right -

was performed four times (i.e. twelve total sets) and took 31 mins.

38 hours of fat burning even when you are sitting on your butt.

EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring). The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high intensity resistance training in a fat loss program.

So not only do we ramp up fat burning DURING the training session – we also increase caloric burn for 38 hours between training sessions.

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How to do cardio that actually “Burns” Fat If you ask most people why they do cardio, they would tell you that they are trying to “burn” fat. What do we actually mean when we talk about “burning” bodyfat? We mean that the fat stored in the fat cells is removed and “burned” as energy. Most tissues in the body can use fat for fuel, but the main one for our purposes is muscle tissue.

Here are the three major steps of fat metabolism (don’t worry there won’t be a quiz later):  Mobilization  Transport  Oxidation (the actual “burning” part)

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Mobilization Bodyfat is essentially stored triglyceride, with a small amount of water. Mobilizing bodyfat requires that we first break down the triglyceride into free fatty acids. The limiting step (i.e. the one thing that

The combination of the

can hold us back) in this process is an

Warp Speed Diet and

enzyme called hormone sensitive

Warp Speed Fat Loss

lipase (HSL).

Training will ensure that you burn more fat than ever before - Even if you don’t completely understand the whole

Although a number of hormones effect HSL, the only hormones that we need to be concerned with in terms of HSL activity are insulin and the catecholamines.

“HSL activity” thing. Insulin is the main inactivator of HSL and it only takes very small amounts to have a detrimental effect. Fasting insulin levels are sufficient to reduce HSL activity by nearly 50%. Small increases in insulin (from food intake) also inactivate HSL. Additionally, the mere presence of fat in the blood inhibits HSL activity. Basically any time you eat, HSL activity is reduced.

The main activators of HSL are the catecholamines: primarily adrenaline. Adrenaline is a ‘energy’ hormone released from the adrenal cortex, and travels through the bloodstream. This means that blood flow has an impact on how much adrenaline will reach fat cells.

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The catecholamines have their own specific receptors called adrenoreceptors. There are two major adrenoreceptors: beta and alpha, which are found all over the body. The main receptors in fat cells are alpha-2 receptors and beta-1,2 receptors, both of which actively bind the catecholamines. When catecholamines bind to beta receptors, they increase fat breakdown. However, when they bind to alpha receptors, fat breakdown decreases.

The Warp Speed Fat Loss “Targeted Fat Loss

Therefore, depending on receptor binding, catecholamines can actually increase or decrease fat mobilization.

Cardio” is designed to liberate and burn that subborn body fat. See page 39 for more info.

This is important as different fat deposits have different distributions of alpha and beta adrenoreceptors. For example, women's lower body fat has been shown to have nine times as many alpha receptors as beta receptors. This is why it’s so difficult to reduce these stubborn fat areas; with a greater number of alpha receptors to bind catecholamines, it's much more difficult to stimulate fat breakdown in those fat cells. It’s important to realize that insulin pretty much always wins the battle over fat cell metabolism. Regardless of catecholamine levels, if insulin is elevated, fat mobilization will be impaired. The real world message is that, from a fat mobilization standpoint, we want low insulin and high catecholamine levels. Both can

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be easily achieved by altering diet (lowering carbohydrates) and exercise (which increases catecholamines).

Transport So we break down the stored bodyfat into free fatty acids (FFAs) which enter the bloodstream. Since the FFA can't be burned in the bloodstream, it has to be transported away from the fat cell; this depends on blood flow to and from the fat cell.

Fat deposits also differ in terms of blood flow. Visceral fat (the fat the sits around your internal organs), for example, has an extremely high blood flow and is therefore mobilized fairly easily and generally is reduced fastest (especially with exercise). Abdominal fat has less blood flow, is less sensitive to the catecholamines, and more sensitive to insulin. This makes it more stubborn than visceral fat.

Blood flow to stubborn fat cells, however is not always slow. In response to a meal, blood flow to stubborn fat increases readily; at all other times, blood flow to stubborn fat is slow. Basically, it's easier to store calories in stubborn fat than to get it back out.

Studies show that women tend to have increases in blood flow to their hips and thighs after a meal; the old saying “a moment on the lips, a lifetime on the hips” appears to be true after all!

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So poor blood flow to stubborn fat is yet another reason getting lean can be difficult.

How do we improve this?

Blood flow to fat cells improves during fasting and, although we obviously can't fast all the time, we can create a similar condition with a reduced carbohydrate diet, tying in with our goal of lowering insulin.

Oxidation – Feelin’ the Burn

Eventually, the FFA will run into a tissue (e.g. muscle) which can use it for fuel. To be used, the FFA has to be transported into the mitochondria by carnitine. Carnitine activity is controlled by a few different factors, including your glycogen levels. When glycogen is high, carnitine activity is low and fat burning

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is low, and vice versa. By depleting muscle glycogen, we can increase carnitine activity, allowing us to burn off the fat at a faster rate.

As you can see – we can ramp up fat metabolism very effectively with the combination of lowered carbohydrates and intensive exercise.

Targeted Fat Loss Protocol So step one in getting the fat out of the trouble spots is to ramp up catecholamines. I recently came across a really interesting study looked at the metabolic response in women doing interval training. One did 8 seconds of sprints, the other did 24 seconds of sprints. Both groups elevated catecholamines significantly however the 24s had a higher elevation.

We know that ANY exercise will increase catecholamine levels – but higher intensity intervals AND longer intervals seem to increase levels more than lower intensity work.

So – with lower insulin levels from diet and high catecholamine levels from intense exercise equals fat mobilization. That’s part one.

Part two is burning the fat off. You’ll notice as part of the Targeted Fat Loss Protocol there is a 5 minute break between the intervals and the high intensity steady state cardio. What’s the 5 minute break for?

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Studies have shown an increase in circulating blood triglycerides after high intensity exercise. So we burned off calories during high intensity exercises AND released fat from the cells. But if we don’t burn off that circulating fat – it will redeposit itself. We need to avoid that at all costs.

That’s where the steady state aerobic exercise comes in. We know that aerobic exercise burns primarily fat – that’s the reason it was recommended so thoroughly as a fat loss agent. Anaerobic training (i.e. sprints and intervals) burns primarily carbs as fuel– but it still burns more calories AND more fat overall.

The problem is that aerobic exercise doesn’t do a great job of getting the fat cells to mobilize. So as a pure fat loss tool in and of itself – it’s limited in its effectiveness.

BUT – because it burns more fat when the fat is available – it is a perfect choice to use to actually burn up the released and circulating fat cells at this point.

It’s the perfect 1-2 knockout punch.

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III. Program i.

Warp Speed Fat Loss Training Program

Weekly Schedule

ii. T.F.L. Workouts iii. Strength Workouts iv. Metabolic Workouts v. Cardio Workouts vi. Training F.A.Q.

The following is a four week program designed to maximize metabolism and strip fat from the body. The program is intense and extremely effective.

Weekly Training Schedule: Week One: Day One: Strength A plus Circuit A and Circuit B. Intervals A Day Two: Cardio Workout Day Three: Strength B plus Circuit C and Circuit D. Intervals B Day Four: Cardio Workout Day Five: Strength C plus Circuit A and Circuit B. Intervals A.

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Day Six: Cardio Workout Day Seven: Optional Recovery Cardio : 40-60 mins at 50-60% Maximum heart rate

Week Two: Day One: Strength A plus Circuit C and D. Intervals A. Day Two: Cardio Workout Day Three: Strength B plus Circuit A and B. Intervals B. Day Four: Cardio Workout Day Five: Strength C plus Circuit C and D. Intervals A. Day Six: Cardio Workout Day Seven: Optional Recovery Cardio : 40-60 mins at 50-60% Maximum heart rate

Week Three: Day One: Strength A plus Circuit A and Circuit B. Intervals A Day Two: Cardio Workout Day Three: Strength B plus Circuit C and Circuit D. Intervals B Day Four: Cardio Workout Day Five: Strength C plus Circuit A and Circuit B. Intervals A. Day Six: Cardio Workout Day Seven: Optional Recovery Cardio : 40-60 mins at 50-60% Maximum heart rate

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Week Four: Day One: Strength A plus Circuit C and D. Intervals A. Day Two: Cardio Workout Day Three: Strength B plus Circuit A and B. Intervals B. Day Four: Cardio Workout Day Five: Strength C plus Circuit C and D. Intervals A. Day Six: Cardio Workout Day Seven: Optional Recovery Cardio : 40-60 mins at 50-60% Maximum heart rate

Workouts - Cardio Workout: Week one: 5 mins warm up Interval Work Period:  1 min high intensity (e.g. 9/10 on a rate of perceived exertion scale)  2 mins moderate intensity (e.g. 6/10) 

Perform 3 work Periods

5 mins very low intensity (2-3/10) 20 mins moderate intensity (5-6/10) 3 min cool down Total Workout Time: 42 mins

Week two: 5 mins warm up

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Interval Work Period:  1 min high intensity (e.g. 9/10 on a rate of perceived exertion scale)  2 mins moderate intensity (e.g. 6/10)  Perform 4 work Periods

5 mins very low intensity (2-3/10) 20 mins moderate intensity (5-6/10) 3 min cool down Total Workout Time: 45 mins

Week three: 5 mins warm up Interval Work Period:  1 min high intensity (e.g. 9/10 on a rate of perceived exertion scale)  2 mins moderate intensity (e.g. 6/10)  Perform 5 work Periods

5 mins very low intensity (2-3/10) 20 mins moderate intensity (5-6/10) 3 min cool down Total Workout Time: 48 mins

Week four: 5 mins warm up Interval Work Period:

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 1 min high intensity (e.g. 9/10 on a rate of perceived exertion scale)  2 mins moderate intensity (e.g. 6/10)  Perform 6 work Periods

5 mins very low intensity (2-3/10) 20 mins moderate intensity (5-6/10) 3 min cool down Total Workout Time: 51 mins

Workouts - Resistance Training Strength A: A: Squat to parallel – hold for 2s at parallel 3-4 sets of 6-8 reps with 90s rest between sets

If you aren’t familiar with some of the exercises in the Warp Speed Training Program don’t worry in the Exercise Library

Strength B: A1: Incline DB Press: 3 sets of 6-8 reps, 60s rest – paired with: A2: Three Point DB Row: 3 sets of 6-8 reps each, 60s rest

Section there are pictures and descriptions of all the exercises

Strength C: A: Deadlift from floor (2s dead stop on floor)

used . .

3-4 sets of 6-8 reps with 90s rest between sets

Workouts - Circuits There will be two circuits on each resistance workout day.

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Circuit A: A1: Push up and prone jackknife combination (feet on stability ball) A2: Reverse Lunge and cable row combination (or reverse lunge with one offset dumbbell) *Perform as many sets of 6 reps as possible in ten minutes

Circuit B: B1: Squat and Press (continuous motion) B2: Lat Pulldown or chin up. *Perform as many sets of 6 reps as possible in ten minutes

Circuit C: C1: DB Romanian Deadlift C2: Swiss Ball Crunch *Perform as many sets of 12 reps as possible in ten minutes

Circuit D: D1: Step Up (each leg) D2: DB or Kettlebell swing *Perform as many sets of 12 reps as possible in ten minutes

Workouts - Intervals Performed AFTER Resistance Training

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Interval A: 3 min warm up 6 rounds of: 30s maximum intensity 90s easy recovery 3-5 min cool down

Interval B: 3 min warm up 3 rounds of: 120s maximum intensity 120s easy recovery 3-5 min cool down

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Training

Q:

Squat to Parallel. Is this correct? http://en.wikipedia.org/wiki/Squat_%28exercise%29 The hams-parallel squat descends until the bottom of the thighs, the hamstrings, reach an imaginary line drawn parallel to the floor.

A:

No there is a slight correction - the TOP of the thighs should be parallel to the floor - NOT the bottom.

Q:

What guidelines do you recommend for selecting the weights for those exercises that require them? For example, dead lifts are prescribed in Strength C, with 3-4 sets of 6-8 reps and a 90 s rest. When I do the final rep, should I feel like I have any more reps left in me, or are there a couple left in me?

A:

My basic rule for the strength exercises is to train at "minus one". Which means that you think you could get one more rep - but definitely not two. I don't recommend training "to failure" on this program. So try to select a load that allows you to maybe get one more rep per set.

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Q:

Last night, after my workout, I was very hot and that lasted until early this morning. Was this epoc.

A:

Yup. That's EPOC. I like to call it "the hot feeling even a cold shower can't cure"

Q:

Is this an EDT style type of training? As I fatigued, I could no longer get sets of 6 pull-ups in. I began doing 5 reps, 4 reps, etc...Does it matter if the reps are equal for each pairing?

A:

That's fine but I'd prefer you took longer rest between sets and did sets of 6 (or reduced the load) the goal is to get as many sets of six as possible - not just as many reps as possible.

Q:

For the lat pull down, does it matter which grip we use...overhand or underhand. What about close grip vs. shoulder width, etc.?

A:

Shoulder width underhand grip is the easiest - and uses the most muscle mass.

Q:

With regards to the strength exercises is the goal to push the large muscle to do a much work as possible or do the exercises that hit weaker muscle groups? For example; I can squat quite a bit more weight (and workout the quads much more) by using a shrug bar (or hanging dumbbells) to do squats; should I focus more on the heavier weight to exercise the leg muscles more or stay with the front / traditional squats that seem to work my core muscles more than my legs?

A:

The first exercises are supposed to be heavy. Use as heavy a load as possible but stay with the exercise as listed - no substitutions at all.

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Q:

With Circuit B I can't perform more than 1 or 2 chin ups; and "hogging" the Lat Pull down machine for 10 minutes during prime gym hours might be a problem; is there another exercise (with a medicine ball, dumbbell, etc) that I can perform that would work?

A:

Circuit B: You'll need a flex band to be able to do the chin ups - or it's the lat pull down. There are no substitute exercises in this phase.

Q:

I did my dumbbell rows today with one hand and one knee on the bench; I just recently found the below link. Three-Point Dumbbell Row http://www.mensfitness.com/year_long/ylw_workout/149?page=2 Does it matter if both legs are on the ground or not?

A:

I prefer feet on the ground. It transfers to a two point row (more core activation) easier.

Q:

What to do when Friday's scheduled workout is waylaid?

Is it best to do: 1. Skip the workout altogether and continue on with Saturday's scheduled workout? 2. Use Friday as the "day off", do Friday's workout on Saturday, and Saturday's cardio on Sunday, then continuing with the next week's schedule? 3. Do Friday's workout early Saturday morning and Saturday's workout Saturday early evening?

A:

In these situations I personally pick #2

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Q:

I am always hot. Is that a good thing? Besides the usual LBM measurements, any way to tell one is burning fat and not muscle?

A:

That’s EPOC. Research has shown us that as long as you are training hard with weights then you don't have to worry about LBM loss

Q:

When I am doing the circuits, what is the primary goal? Is it to get through as many as circuits as possible which means a lighter weight, or should I focus on lifting very heavy weights while taking longer rest breaks? Also, is it okay to adjust the weights in the middle of the circuit if I realize I can't get the amount of prescribed reps?

A:

As much as weight as possible for the prescribed rep range. And get as many sets as possible in the time frame. This is NOT - do as many reps as you can with a light weight. This is NOT - do as many reps as you can -- and then do less reps each set as you tire. This IS - use as much load as possible for the given rep range and do as many sets as possible in the time frame.

It is very important to always be pushing yourself to use heavier weight and get more sets done during the circuits. Because of the 10 minute time some people have a tendency to coast about halfway through – keep pushing.

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Done For You Diet Section Practical Diet Guide

IV.Food Lists V. Meal Templates VI. Meal Plans

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What You Need to Know About This Section In this section of the Warp Speed Fat Loss System you will find the “Done for You Diets.” Here’s the thing. I need you to commit to be 100% compliant on this program. If you agree and stick to the program exactly then you will have phenomenal results. If you don’t stick to the program then….who knows. 100% Compliance means that you are on a mission and nothing will distract you. Not beer, Not weekends, Not birthday cake at work. Nothing. The people who make this commitment as extremely happy at the end of the 28 days. In this section you will find food lists and meal templates so if you would like you can make your own meal plans. But we have also provided for you 28 days of your own meal plans. The premade meal plans run on a 14 day cycle (except for the snacks) which means the meals repeat every 14 days. I can tell you from my own work in clinical nutrition research studies a 14 day meal cycle is completely unheard of. Most studies use a 6 day cycle and I just had a friend enroll in a study that used a TWO day cycle (meaning you eat the same thing ever two days with no other options!). I have structured the premade meal plans so that if you like a certain breakfast and want to eat it everday during the week that is fine you can just switch out the other meals that were scheduled at that time. If talipia is on the menu and you don’t like fish; that’s okay just switch it out for equal servings of chicken - Easy huh?

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Raw Vegetables

Amount

Raw Vegetables

Amount

Beans (green, wax, yellow)

1.25 cups

Acorn squash (cubed)

2/3 cup

Beets

3/4 cup

Arugula

10 cups

Broccoli

2 cups

Black beans

1/4 cup

Cabbage (shredded)

2 cups

Brussels sprouts

5 sprouts

Carrots

3/4 cup

Butternut squash

1/2 cup

Carrots, baby

9

Chick peas

3 tbsp

Celery

3 cups

Cauliflower

1.5 cups

Chinese cabbage

6 cups

Hummus

3 tbsp

Collard greens

5 cups

Kidney beans

1/4 cup

Cucumber (sliced)

3 cups

Leeks

2/3 cup

Green onions

5 stalks

Lentils, raw

1 tbsp

Green peppers (chopped)

1 1/2 cups

Okra

1 cup

Hummus

3 tbsp

Pumpkin (cubed)

1 cup

Kale

1.25 cups

Pumpkin (mashed)

1/2 cup

Lettuce, Romaine (chopped)

6 cups

Rhubarb (diced)

1.5 cups

Mushrooms (chopped)

3 cups

Snow peas

30 pods

Onions (chopped)

1 cup

Spaghetti squash (cooked)

1 cup

Salsa

1/2 cup

Summer squash (sliced)

2 cups

Spinach

4 cups

Tomato paste

3 tbsp

Tomato (chopped)

1 cup

Tomato sauce

1/2 cup

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V8 juice

8 oz

Fruit

Amount

Cooked Vegetables

Amount

Apple (medium/large)

1/2

Asparagus

12 spears

Apple (small)

1

Beans (green, wax, yellow)

1 cup

Applesauce (unsweetened)

1/3 cup

Brussels sprouts

2 cups

Banana

1/3

Broccoli

1 cups

Blackberries

2/3 cup

Cabbage

1.5 cups

Blueberries

1/2 cup

Chickpeas

1/4 cup

Cantaloupe (cubed)

3/4 cup

Collard greens

1 cup

Cherries

1/3 cup

Mushrooms

1 cup

Cranberries (unsweetened, dried)

2 tbsp

Onions

1/2 cup

Grapefruit

1/2

Spinach

1 cup

Grapes

1/2 cup

Swiss chard

1 cup

Honeydew

1/2 cup

Yellow squash

1 cup

Kiwi

1

Zucchini

1 cup

Mango

1/3 cup

Nectarine

1/2

Orange

1/2

Peach

1/2 large

Pear

1/3

Pineapple (cubes)

1/2 cup

Pineapple (rings)

1

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

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Fruit

Amount

Starches

Amount

Plum

1

Bob’s Red Mill high fiber cereal*

3 tbsp

Raisins

1 tbsp

Bread, whole grain*

1/2 slice

Raspberries

2/3 cup

Couscous

1/2 oz

Strawberries

3/4 cup

Fiber One cereal*

6 oz

Tangerines, small

1

Gatorade (liquid)

1/2 scoop

Watermelon (cubed)

1/2 cup

Gatorade (powder)

1/4 cup

Oat bran (dry)*

2 tbsp

Oatmeal (cooked)*

1/3 cup

Oatmeal (dry)*

3 tbsp

Orange juice

1/3 cup

Potato (mashed)

1/3 cup

Potato (medium)

1/4

Rice, brown (cooked)

3 tbsp**

Rice, white (cooked)

3 tbsp**

Sweet potato*

1/3

Sweet potato (mashed)

3 tbsp**

Tortilla, corn

1

Tortilla, flour (whole grain)*

1/2

*These foods are recommended for breakfast

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Protein

Amount

Protein

Amount

Al Fresca chicken sausage*

1/2

Scallops

10 small

Bass

2 oz

Shrimp

2 oz

1.5 oz

Shrimp

8 large

1/4 cup

Swordfish

2 oz

Cod

2 oz

Top round (beef)*

2 oz

Egg white

3

Tuna (yellow fin)

1.5 oz

2 oz

Tuna, canned (chunk lite)

1/4

2 oz

Turkey breasts

1.5 oz

Extra lean ground turkey

2 oz

Turkey ham

2 oz

Extra lean turkey bacon

4 strips

Liquid egg whites/Egg Beaters

1/3 cup

Flank steak (beef)*

2 oz

Skim milk**

1 cup

Halibut

2 oz

Lobster

2 oz

Low fat/fat free cottage cheese

1/3 cup

Pork loin

2 oz

Chicken breasts (boneless, skinless) Chicken breast (roasted, cubed)

Extra lean ground beef (9597%) Extra lean ground beef (90%) *

Protein powder (low carb)

1/2 scoop

Roughy

2 oz

Salmon*

2 oz *These foods also contains 1 serving of fat

Sardines (packed in oil)*

4

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

**These foods also contain 1 serving of nonstarch carbohydrate

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Fat

Amount

Fat

Amount

Almonds

1 tbsp

Pistachios

~15 kernels

Almonds

~6 nuts

Sesame seed oil

1 tsp

Avocado

2 tbsp

Smart Balance

2 tsp

Avocado oil

1 tsp

Smart Balance light

1 tbsp

Butter

1 tsp

Tahini

2 tsp

Canola oil

1 tsp

Walnuts (chopped)

1 tbsp

Cashews (chopped)

1 tbsp

Walnuts

~2 nuts

Cashews

~7 nuts

Whole omega-3 egg*

1

Coconut milk

2 tbsp

Cheddar cheese

½ oz

Coconut oil

1 tsp

Feta cheese

2 tbsp

Coconut (shredded)

2 tbsp

Parmesan cheese

3 tbsp

Extra virgin olive oil

1 tsp

Flaxseed, meal

2 tbsp

Flaxseed oil

1 tsp

Olives (small)

15

Peanuts

1 tbsp

Peanut butter

1 tsp

Pecans (chopped)

1 tbsp

Pecans

~5 nuts

Pistachios (chopped)

1 tbsp

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

*This is also 1/2 Serving of Protein

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Weight: 130 lbs Protein: 14 Servings Fruit & Veggie: 3 Servings Starch: 3 Servings Fat: 11 Servings Workout: 1.5 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 3 0 1 Workout 1.5 0 0 Meal 3 3.5 0 0.5 Meal 4 2 0 0.5 Meal 5 2 0 0.5 Meal 6 2 0 0.5 Total 14 0 3

Fat 3 0 2 2 2 2 11

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 3 0 1 Workout 1.5 3 0 Meal 3 2.5 0 0.5 Meal 4 2 0 0.5 Meal 5 3 0 0.5 Meal 6 2 0 0.5 Total 14 3 3

Fat 3 0 2 2 2 2 11

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

3 3 3 3 2 14

0 0 0 0 0 0

0 0 0 0 0 0

Fat 3 2 2 2 2 11

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Weight: 135 lbs Protein: 15 Servings Fruit & Veggie: 3 Servings Starch: 3 Servings Fat: 11 Servings Workout: 1.5 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 3 0 1 Workout 1.5 0 0 Meal 3 3.5 0 0.5 Meal 4 2 0 0.5 Meal 5 3 0 0.5 Meal 6 2 0 0.5 Total 15 0 3

Fat 3 0 2 2 2 2 11

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 3 0 1 Workout 1.5 3 0 Meal 3 3.5 0 0.5 Meal 4 2 0 0.5 Meal 5 3 0 0.5 Meal 6 2 0 0.5 Total 15 3 3

Fat 3 0 2 2 2 2 11

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

3 3 3 3 3 15

0 0 0 0 0 0

0 0 0 0 0 0

Fat 3 2 2 2 2 11

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Weight: 140 lbs Protein: 15 Servings Fruit & Veggie: 4 Servings Starch: 4 Servings Fat: 12 Servings Workout: 1.5 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 3 0 1 Workout 1.5 0 0 Meal 3 3.5 0 1 Meal 4 2 0 0.5 Meal 5 3 0 1 Meal 6 2 0 0.5 Total 15 0 4

Fat 3 0 3 2 2 2 12

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 3 0 1 Workout 1.5 4 0 Meal 3 3.5 0 1 Meal 4 2 0 0.5 Meal 5 3 0 1 Meal 6 2 0 0.5 Total 15 4 4

Fat 3 0 3 2 2 2 12

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

3 3 3 3 3 15

0 0 0 0 0 0

0 0 0 0 0 0

Fat 3 2 3 2 2 12

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Weight: 145 lbs Protein: 16 Servings Fruit & Veggie: 4 Servings Starch: 4 Servings Fat: 12 Servings Workout: 1.5 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 3 0 1 Workout 1. 0 0 Meal 3 4.5 0 1 Meal 4 2 0 0.5 Meal 5 3 0 1 Meal 6 2 0 0.5 Total 16 0 4

Fat 3 0 3 2 2 2 12

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 3 0 1 Workout 1.5 4 0 Meal 3 4.5 0 1 Meal 4 2 0 0.5 Meal 5 3 0 1 Meal 6 2 0 0.5 Total 16 4 4

Fat 3 0 3 2 2 2 12

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

4 3 3 3 3 16

0 0 0 0 0 0

0 0 0 0 0 0

Fat 3 2 3 2 2 12

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Weight: 150-155 lbs Protein: 17 Servings Fruit & Veggie: 4 Servings Starch: 4 Servings Fat: 13 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 1.5 0 0 Meal 3 4.5 0 1 Meal 4 2 0 0.5 Meal 5 3 0 1 Meal 6 2 0 0.5 Total 17 0 4

Fat 3 0 3 2 3 2 13

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 1.5 4 0 Meal 3 4.5 0 1 Meal 4 2 0 0.5 Meal 5 3 0 1 Meal 6 2 0 0.5 Total 17 4 4

Fat 3 0 3 2 3 2 13

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

4 4 3 3 3 17

0 0 0 0 0 0

0 0 0 0 0 0

Fat 3 2 3 2 3 13

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Weight: 160 lbs Protein: 18 Servings Fruit & Veggie: 4 Servings Starch: 4 Servings Fat: 13 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 1.5 0 0 Meal 3 4.5 0 1 Meal 4 2 0 0.5 Meal 5 4 0 1 Meal 6 2 0 0.5 Total 18 0 4

Fat 3 0 3 2 3 2 13

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 1.5 4 0 Meal 3 4.5 0 1 Meal 4 2 0 0.5 Meal 5 4 0 1 Meal 6 2 0 0.5 Total 18 4 4

Fat 3 0 3 2 3 2 13

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

4 4 3 4 3 18

0 0 0 0 0 0

0 0 0 0 0 0

Fat 3 2 3 2 3 13

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Weight: 165 lbs Protein: 18 Servings Fruit & Veggie: 4 Servings Starch: 4 Servings Fat: 14 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 1.5 0 0 Meal 3 4.5 0 1 Meal 4 2 0 0.5 Meal 5 4 0 1 Meal 6 2 0 0.5 Total 18 0 4

Fat 4 0 3 2 3 2 14

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 1.5 4 0 Meal 3 4.5 0 1 Meal 4 2 0 0.5 Meal 5 4 0 1 Meal 6 2 0 0.5 Total 18 4 4

Fat 4 0 3 2 3 2 14

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

4 4 3 4 3 18

0 0 0 0 0 0

0 0 0 0 0 0

Fat 4 2 3 2 3 14

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Weight: 170-175 lbs Protein: 19 Servings Fruit & Veggie: 4 Servings Starch: 4 Servings Fat: 14 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 2 0 0 Meal 3 4 0 1 Meal 4 3 0 0.5 Meal 5 4 0 1 Meal 6 2 0 0.5 Total 19 0 4

Fat 4 0 3 2 3 2 14

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 2 4 0 Meal 3 4 0 1 Meal 4 3 0 0.5 Meal 5 4 0 1 Meal 6 2 0 0.5 Total 19 4 4

Fat 4 0 3 2 3 2 14

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

4 4 4 4 3 19

0 0 0 0 0 0

0 0 0 0 0 0

Fat 4 2 3 2 3 14

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Weight: 180-185 lbs Protein: 20 Servings Fruit & Veggie: 5 Servings Starch: 5 Servings Fat: 16 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 2 0 0 Meal 3 4 0 1 Meal 4 3 0 1 Meal 5 4 0 1 Meal 6 3 0 1 Total 20 0 5

Fat 4 0 4 2 4 2 16

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 2 5 0 Meal 3 4 0 1 Meal 4 3 0 1 Meal 5 4 0 1 Meal 6 3 0 1 Total 20 5 5

Fat 4 0 4 2 4 2 16

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

4 4 4 4 4 20

0 0 0 0 0 0

0 0 0 0 0 0

Fat 4 2 4 2 4 16

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Weight: 190-195 lbs Protein: 21 Servings Fruit & Veggie: 5 Servings Starch: 5 Servings Fat: 16 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 2 0 0 Meal 3 5 0 1 Meal 4 3 0 1 Meal 5 4 0 1 Meal 6 3 0 1 Total 21 0 5

Fat 4 0 4 2 4 2 16

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 4 0 1 Workout 2 5 0 Meal 3 5 0 1 Meal 4 3 0 1 Meal 5 4 0 1 Meal 6 3 0 1 Total 21 5 5

Fat 4 0 4 2 4 2 16

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

5 3 5 3 5 21

0 0 0 0 0 0

0 0 0 0 0 0

Fat 4 3 3 3 3 16

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Weight: 200 lbs Protein: 22 Servings Fruit & Veggie: 5 Servings Starch: 5 Servings Fat: 16 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 5 0 1 Workout 2 0 0 Meal 3 5 0 1 Meal 4 3 0 1 Meal 5 4 0 1 Meal 6 3 0 1 Total 22 0 5

Fat 4 0 4 2 4 2 16

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 5 0 1 Workout 2 5 0 Meal 3 5 0 1 Meal 4 3 0 1 Meal 5 4 0 1 Meal 6 3 0 1 Total 22 5 5

Fat 4 0 4 2 4 2 16

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

5 4 5 4 4 22

0 0 0 0 0 0

0 0 0 0 0 0

Fat 4 3 3 3 3 16

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Weight: 205-210 lbs Protein: 23 Servings Fruit & Veggie: 5 Servings Starch: 5 Servings Fat: 17 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 5 0 1 Workout 2 0 0 Meal 3 5 0 1 Meal 4 3 0 1 Meal 5 5 0 1 Meal 6 3 0 1 Total 23 0 5

Fat 4 0 4 3 4 2 17

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 5 0 1 Workout 2 5 0 Meal 3 5 0 1 Meal 4 3 0 1 Meal 5 5 0 1 Meal 6 3 0 1 Total 23 5 5

Fat 4 0 4 3 4 2 17

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

5 4 5 4 5 23

0 0 0 0 0 0

0 0 0 0 0 0

Fat 4 3 3 3 4 17

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Weight: 215lbs Protein: 24 Servings Fruit & Veggie: 5 Servings Starch: 5 Servings Fat: 18 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 5 0 1 Workout 2 0 0 Meal 3 5 0 1 Meal 4 4 0 1 Meal 5 5 0 1 Meal 6 3 0 1 Total 24 0 5

Fat 4 0 4 3 4 3 18

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 5 0 1 Workout 2 5 0 Meal 3 5 0 1 Meal 4 4 0 1 Meal 5 5 0 1 Meal 6 3 0 1 Total 24 5 5

Fat 4 0 4 3 4 3 18

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

5 5 5 4 5 24

0 0 0 0 0 0

0 0 0 0 0 0

Fat 4 3 4 3 4 18

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Weight: 220lbs Protein: 24 Servings Fruit & Veggie: 6 Servings Starch: 6 Servings Fat: 18 Servings Workout: 2 Serv. Protein

Normal Carb Meal Plan Protein Starch Fruit/Veg Meal 1 5 0 2 Workout 2 0 0 Meal 3 5 0 1 Meal 4 4 0 1 Meal 5 5 0 1 Meal 6 3 0 1 Total 24 0 6

Fat 4 0 4 3 4 3 18

High Carb Meal Plan Protein Starch Fruit/Veg Meal 1 5 0 2 Workout 2 6 0 Meal 3 5 0 1 Meal 4 4 0 1 Meal 5 5 0 1 Meal 6 3 0 1 Total 24 6 6

Fat 4 0 4 3 4 3 18

No Carb Meal Plan Protein Starch Fruit/Veg Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Total

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

5 5 5 4 5 24

0 0 0 0 0 0

0 0 0 0 0 0

Fat 4 3 4 3 4 18

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130lbs Meal Plan

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese

Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4oz Grilled talipia 1/4 Cup tomato sauce 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 2 Meal 1

1/2 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 2 tsp Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 3oz Grilled chicken Breast 1.5 cups Romaine Lettuce 1/4 cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 3/4 Cups chopped cucumber 1/4 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 2 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4oz Extra Lean Ground Beef/Turkey 1 Cup Broccoli 2 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 4 Meal 1

1 Cup Skim Milk (lactose free if needed) 1/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 0.5Cup Chopped Celery 0.25 Cup Chopped Onion 0.25 Cup Chopped Tomatoes 1 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 4oz Extra Lean Ground Beef 1.5 Cups Chopped Mushrooms 1/2 Cup Chopped Onions 2 tsp EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 130lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

1.5 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 1 Cups broccoli 1 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 3oz Grilled Chicken 1/2 Cup Cooked Spaghetti Squash 1 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar.

Day 6 Meal 1

1/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 7oz 97% Lean Beef or Turkey 1 cups Baby Spinach 2 TBSP Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 4oz Talipia 6 Asparagus Spears 2 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice) 6 HB Egg Whites

Meal 5

4oz Shrimp 1 tsp Smart Balance 1 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese

Workout Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

7oz 97% Lean Beef or Turkey 1 cups Broccoli 2 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 6 spears of Asparagus

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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www.WarpSpeedFatLoss.com 130lbs Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Day 9 Meal 1

1/2 Large Al Fresco Chicken Sausage 2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/4 Cup Chopped Onion 1/2 Cup Chopped Celery 1 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4oz Grilled talipia or 3oz Chicken 3/4 Cup Green Beans 2 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 130lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

1.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 4.5oz Chicken Breast 2 Strips Extra Lean Turkey Bacon 1/2 Cup Chopped Tomato 1 TBSP Avocado 1 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and heat until chicken is cooked through.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 5 1 Large Al Fresco Sausage 1/3 Cup Sliced Green Bell Pepper 1/4 Cup Sliced Onions

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Chopped 1 cup spinach 1/4 cup Chopped Onion 1 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

4oz Cubed Pork Loin 1 Cup Diced Summer Squash 2 tsp EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/4 Cup Salsa 1/2oz Cubed/Diced Cheddar 1 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 4oz Shrimp 1/2 Cup Steamed/Cooked Spinach 1 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 130lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 13 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresca Chicken Sausage 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 1 Cups Raw Baby Spinach 1/4 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 3oz Grilled chicken Breast 1/4 Cup Salsa 2 TBSP Avocado 0.5oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 14 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

3oz Sliced Chicken Breast 2 Calamata Olives (sliced) 1 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese

Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4oz Grilled talipia 1/4 Cup tomato sauce 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 16 Meal 1

1/2 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 2 tsp Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 3oz Grilled chicken Breast 1.5 cups Romaine Lettuce 1/4 cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 3/4 Cups chopped cucumber 1/4 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 2 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4oz Extra Lean Ground Beef/Turkey 1 Cup Broccoli 2 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 18 Meal 1

1 Cup Skim Milk (lactose free if needed) 1/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 0.5Cup Chopped Celery 0.25 Cup Chopped Onion 0.25 Cup Chopped Tomatoes 1 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 4oz Extra Lean Ground Beef 1.5 Cups Chopped Mushrooms 1/2 Cup Chopped Onions 2 tsp EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 130lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

1.5 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 1 Cups broccoli 1 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 3oz Grilled Chicken 1/2 Cup Cooked Spaghetti Squash 1 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar.

Day 20 Meal 1

1/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 7oz 97% Lean Beef or Turkey 1 cups Baby Spinach 2 TBSP Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 4oz Talipia 6 Asparagus Spears 2 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice) 6 HB Egg Whites

Meal 5

4oz Shrimp 1 tsp Smart Balance 1 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese

Workout Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

7oz 97% Lean Beef or Turkey 1 cups Broccoli 2 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 6 spears of Asparagus

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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www.WarpSpeedFatLoss.com 130lbs Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Day 23 Meal 1

1/2 Large Al Fresco Chicken Sausage 2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/4 Cup Chopped Onion 1/2 Cup Chopped Celery 1 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4oz Grilled talipia or 3oz Chicken 3/4 Cup Green Beans 2 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 130lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

1.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 4.5oz Chicken Breast 2 Strips Extra Lean Turkey Bacon 1/2 Cup Chopped Tomato 1 TBSP Avocado 1 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and heat until chicken is cooked through.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 5 1 Large Al Fresco Sausage 1/3 Cup Sliced Green Bell Pepper 1/4 Cup Sliced Onions

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Chopped 1 cup spinach 1/4 cup Chopped Onion 1 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

4oz Cubed Pork Loin 1 Cup Diced Summer Squash 2 tsp EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/4 Cup Salsa 1/2oz Cubed/Diced Cheddar 1 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 4oz Shrimp 1/2 Cup Steamed/Cooked Spinach 1 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 130lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 27 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresca Chicken Sausage 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 1 Cups Raw Baby Spinach 1/4 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 3oz Grilled chicken Breast 1/4 Cup Salsa 2 TBSP Avocado 0.5oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 28 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

3oz Sliced Chicken Breast 2 Calamata Olives (sliced) 1 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese

Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled talipia 1/4 Cup tomato sauce 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 2 Meal 1

1/2 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 2 tsp Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4.5oz Grilled chicken Breast 1.5 cups Romaine Lettuce 1/4 cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 135lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 3/4 Cups chopped cucumber 1/4 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 2 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Extra Lean Ground Beef/Turkey 1 Cup Broccoli 2 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 4 Meal 1

1 Cup Skim Milk (lactose free if needed) 1/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 0.5Cup Chopped Celery 0.25 Cup Chopped Onion 0.25 Cup Chopped Tomatoes 1 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Extra Lean Ground Beef 1.5 Cups Chopped Mushrooms 1/2 Cup Chopped Onions 2 tsp EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 135lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

1.5 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 1 Cups broccoli 1 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4.5oz Grilled Chicken 1/2 Cup Cooked Spaghetti Squash 1 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar.

Day 6 Meal 1

1/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 7oz 97% Lean Beef or Turkey 1 cups Baby Spinach 2 TBSP Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 6oz Talipia 6 Asparagus Spears 2 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Shrimp 1 tsp Smart Balance 1 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

7oz 97% Lean Beef or Turkey 1 cups Broccoli 2 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 2oz Talipia 6 spears of Asparagus

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 9 Meal 1

1/2 Large Al Fresco Chicken Sausage 2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/4 Cup Chopped Onion 1/2 Cup Chopped Celery 1 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled talipia or 4.5oz Chicken 3/4 Cup Green Beans 2 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 135lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

1.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 4.5oz Chicken Breast 2 Strips Extra Lean Turkey Bacon 1/2 Cup Chopped Tomato 1 TBSP Avocado 1 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 1.5oz Chicken Breast (Sliced) 1/3 Cup Sliced Green Bell Pepper 1/4 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Chopped 1 cup spinach 1/4 cup Chopped Onion 1 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

6oz Cubed Pork Loin 1 Cup Diced Summer Squash 2 tsp EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/4 Cup Salsa 1/2oz Cubed/Diced Cheddar 1 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Shrimp 1/2 Cup Steamed/Cooked Spinach 1 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 135lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 13 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresco Chicken Sausage 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 1 Cups Raw Baby Spinach 1/4 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 4.5oz Grilled chicken Breast 1/4 Cup Salsa 2 TBSP Avocado 0.5oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 14 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

4.5oz Sliced Chicken Breast 2 Calamata Olives (sliced) 1 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese

Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled talipia 1/4 Cup tomato sauce 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 16 Meal 1

1/2 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 2 tsp Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4.5oz Grilled chicken Breast 1.5 cups Romaine Lettuce 1/4 cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 135lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 3/4 Cups chopped cucumber 1/4 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 2 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Extra Lean Ground Beef/Turkey 1 Cup Broccoli 2 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 18 Meal 1

1 Cup Skim Milk (lactose free if needed) 1/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 0.5Cup Chopped Celery 0.25 Cup Chopped Onion 0.25 Cup Chopped Tomatoes 1 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Extra Lean Ground Beef 1.5 Cups Chopped Mushrooms 1/2 Cup Chopped Onions 2 tsp EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 135lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

1.5 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 1 Cups broccoli 1 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4.5oz Grilled Chicken 1/2 Cup Cooked Spaghetti Squash 1 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar.

Day 20 Meal 1

1/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 7oz 97% Lean Beef or Turkey 1 cups Baby Spinach 2 TBSP Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 6oz Talipia 6 Asparagus Spears 2 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Shrimp 1 tsp Smart Balance 1 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

7oz 97% Lean Beef or Turkey 1 cups Broccoli 2 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 2oz Talipia 6 spears of Asparagus

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 23 Meal 1

1/2 Large Al Fresco Chicken Sausage 2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/4 Cup Chopped Onion 1/2 Cup Chopped Celery 1 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled talipia or 4.5oz Chicken 3/4 Cup Green Beans 2 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 135lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

1.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 4.5oz Chicken Breast 2 Strips Extra Lean Turkey Bacon 1/2 Cup Chopped Tomato 1 TBSP Avocado 1 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 1.5oz Chicken Breast (Sliced) 1/3 Cup Sliced Green Bell Pepper 1/4 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Chopped 1 cup spinach 1/4 cup Chopped Onion 1 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

6oz Cubed Pork Loin 1 Cup Diced Summer Squash 2 tsp EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/4 Cup Salsa 1/2oz Cubed/Diced Cheddar 1 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Shrimp 1/2 Cup Steamed/Cooked Spinach 1 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 135lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 27 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresco Chicken Sausage 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 1 Cups Raw Baby Spinach 1/4 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 4.5oz Grilled chicken Breast 1/4 Cup Salsa 2 TBSP Avocado 0.5oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 28 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

4.5oz Sliced Chicken Breast 2 Calamata Olives (sliced) 1 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled talipia 1/2 Cup tomato sauce 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 2 Meal 1

1/2 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 140lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 2 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 4 Meal 1

1 Cup Skim Milk (lactose free if needed) 1/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 2 tsp EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 140lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

1.5 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 1 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

1/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 7oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 6oz Talipia 12 Asparagus Spears 2 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Shrimp 2 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

7oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 2oz Talipia 12 spears of Asparagus

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 9 Meal 1

Saute chicken sausage and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 1/2 Can Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled talipia or 4.5oz Chicken 1.25 Cup Green Beans 2 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 140lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

1.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3.75oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 1.5oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

6oz Cubed Pork Loin 2 Cups Diced Summer Squash 2 tsp EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 1/2 Can Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Shrimp 1 Cup Steamed/Cooked Spinach 1 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 140lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 13 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresco Chicken Sausage 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 4.5oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 0.5oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 14 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

4.5oz Sliced Chicken Breast 4 Calamata Olives (sliced) 2 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled talipia 1/2 Cup tomato sauce 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 16 Meal 1

1/2 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 140lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 2 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 18 Meal 1

1 Cup Skim Milk (lactose free if needed) 1/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 2 tsp EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 140lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

1.5 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 1 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 20 Meal 1

1/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 7oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 6oz Talipia 12 Asparagus Spears 2 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Shrimp 2 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

7oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 2oz Talipia 12 spears of Asparagus

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 23 Meal 1

Saute chicken sausage and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 1/2 Can Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled talipia or 4.5oz Chicken 1.25 Cup Green Beans 2 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 140lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

1.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3.75oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 1.5oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

6oz Cubed Pork Loin 2 Cups Diced Summer Squash 2 tsp EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 1/2 Can Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Shrimp 1 Cup Steamed/Cooked Spinach 1 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 140lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 27 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresco Chicken Sausage 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 4.5oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 0.5oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 28 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

4.5oz Sliced Chicken Breast 4 Calamata Olives (sliced) 2 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled talipia 1/2 Cup tomato sauce 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 2 Meal 1

1/2 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

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2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 145lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 2 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 4 Meal 1

1 Cup Skim Milk (lactose free if needed) 1/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 2 tsp EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 145lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

1.5 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 1 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

1/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 9oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 6oz Talipia 12 Asparagus Spears 2 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Shrimp 2 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

9oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 2oz Talipia 12 spears of Asparagus

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 9 Meal 1

1/2 Large Al Fresco Chicken Sausage 2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Saute chicken sausage and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled talipia or 4.5oz Chicken 1.25 Cup Green Beans 2 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 145lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

1.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 1.5oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

6oz Cubed Pork Loin 2 Cups Diced Summer Squash 2 tsp EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Shrimp 1 Cup Steamed/Cooked Spinach 1 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 145lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 13 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresco Chicken Sausage 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 4.5oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 0.5oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 14 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

4.5oz Sliced Chicken Breast 4 Calamata Olives (sliced) 2 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled talipia 1/2 Cup tomato sauce 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 16 Meal 1

1/2 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 145lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 2 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 18 Meal 1

1 Cup Skim Milk (lactose free if needed) 1/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 2 tsp EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 145lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

1.5 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 1 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 20 Meal 1

1/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 9oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 6oz Talipia 12 Asparagus Spears 2 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

3 Omega-3 Eggs 5 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Shrimp 2 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

9oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 2oz Talipia 12 spears of Asparagus

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 23 Meal 1

1/2 Large Al Fresco Chicken Sausage 2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Saute chicken sausage and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled talipia or 4.5oz Chicken 1.25 Cup Green Beans 2 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 145lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

1.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 1.5oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

6oz Cubed Pork Loin 2 Cups Diced Summer Squash 2 tsp EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 1/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Shrimp 1 Cup Steamed/Cooked Spinach 1 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 145lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 27 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresco Chicken Sausage 2 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 4.5oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 0.5oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 28 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

4.5oz Sliced Chicken Breast 4 Calamata Olives (sliced) 2 TBSP Feta Cheese

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150-155lbs Meal Plan

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 2 Meal 1

1 Al Fresca Chicken Sausage 3 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 150-155lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 1 TBSP EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 4 Meal 1

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1 TBSP EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 150-155lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 2 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 9oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 6oz Talipia 12 Asparagus Spears 1 TBSP EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Shrimp 4 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

9oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 2oz Talipia 12 spears of Asparagus 1 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 9 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled talipia or 4.5oz Chicken 1.25 Cup Green Beans 3 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 150-155lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 1.5oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions 1 tsp

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

5 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

6oz Cubed Pork Loin 2 Cups Diced Summer Squash 1 TBSP EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Shrimp 1 Cup Steamed/Cooked Spinach 2 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 150-155lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 13 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresca Chicken Sausage 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 4.5oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 14 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

4.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 2 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season talipia with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 16 Meal 1

1 Al Fresca Chicken Sausage 3 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 4.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 150-155lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 1 TBSP EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 18 Meal 1

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1 TBSP EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 150-155lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 4.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 2 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 20 Meal 1

2/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 9oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 6oz Talipia 12 Asparagus Spears 1 TBSP EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Shrimp 4 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

9oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 2oz Talipia 12 spears of Asparagus 1 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 23 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled talipia or 4.5oz Chicken 1.25 Cup Green Beans 3 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 150-155lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 1.5oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions 1 tsp

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

5 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

6oz Cubed Pork Loin 2 Cups Diced Summer Squash 1 TBSP EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 6oz Shrimp 1 Cup Steamed/Cooked Spinach 2 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 150-155lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 27 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresca Chicken Sausage 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 4.5oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 28 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

4.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 2 TBSP Feta Cheese

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160lbs Meal Plan

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 2 Meal 1

1 Al Fresco Chicken Sausage 3 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 160lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 1 TBSP EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 4 Meal 1

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 8oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1 TBSP EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 160lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 2 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 9oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 1 TBSP EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 1 Scoop Protein Powder

Meal 5

6oz Shrimp 4 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

9oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 4oz Talipia 12 spears of Asparagus 1 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 9 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 3 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 160lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 3oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions 1 tsp

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

5 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 1 TBSP EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 2 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 160lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 13 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresco Chicken Sausage 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 14 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 1 Scoop Protein Powder

Meal 5

4.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 2 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 16 Meal 1

1 Al Fresco Chicken Sausage 3 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 160lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 1 TBSP EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 18 Meal 1

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 8oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1 TBSP EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 160lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

3 TBSP Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 2 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 20 Meal 1

2/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 3 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 9oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 1 TBSP EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 1 Scoop Protein Powder

Meal 5

6oz Shrimp 4 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 1 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

9oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 4oz Talipia 12 spears of Asparagus 1 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 23 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 3 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 160lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

3 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 3oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions 1 tsp

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 1 whole omega-3 Eggs 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

5 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 1 TBSP EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 2 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 160lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 27 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1/2 Al Fresco Chicken Sausage 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 28 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 1 Scoop Protein Powder

Meal 5

4.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 2 TBSP Feta Cheese

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165lbs Meal Plan

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

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Saute chopped sausage & veggies in nonstick pan with Extra Virgin Olive Oil. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 2 Meal 1

1 Al Fresco Chicken Sausage 1/2 Cup Diced Onions 1/2 Cup Green Peppers 2 Whole Omega-3 Eggs 0.5oz Cheddar Cheese 1 tsp Extra Virgin Olive Oil

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 165lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 1 TBSP EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 4 Meal 1

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 8oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1 TBSP EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 165lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 2 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 9oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 1 TBSP EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 2 Scoops Protein Powder

Meal 5

8oz Shrimp 2 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

9oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 4oz Talipia 12 spears of Asparagus 1 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 9 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese 1 tsp Extra Virgin Olive Oil Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 3 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 165lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

4 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 3oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions 1 tsp

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs (mix in olive oil), stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 4 tsp Extra Virgin Olive Oil 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

6 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 1 TBSP EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 2 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 165lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 13 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1 Al Fresca Chicken Sausage 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 14 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 2 Scoops Protein Powder

Meal 5

4.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 2 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 14 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 1/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

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Saute chopped sausage & veggies in nonstick pan with Extra Virgin Olive Oil. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 15 Meal 1

1 Al Fresco Chicken Sausage 1/2 Cup Diced Onions 1/2 Cup Green Peppers 2 Whole Omega-3 Eggs 0.5oz Cheddar Cheese 1 tsp Extra Virgin Olive Oil

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 165lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 16 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 1 TBSP EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 17 Meal 1

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Add all ingredients into a blender, blend, and enjoy!

Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 8oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1 TBSP EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 165lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 18 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 2 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 19 Meal 1

2/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 9oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 1 TBSP EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 20 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil)

Saute Shimp in non stick pan with Smart Balance. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 2 Scoops Protein Powder

Meal 5

8oz Shrimp 2 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 21 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

3/4 Scoop Protein Powder & 35 grams Carbs

9oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Meal 5 4oz Salmon 4oz Talipia 12 spears of Asparagus 1 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 22 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese 1 tsp Extra Virgin Olive Oil Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 3/4 Can Chunk Light Tuna (165g) 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 3 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 165lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 23 Meal 1

4 TBSP Pecans

Workout

Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 5.25oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 3oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions 1 tsp

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 24 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs (mix in olive oil), stuff omelet with meat, veggies, and cheddar cheese.

3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 4 tsp Extra Virgin Olive Oil 1oz Cheddar Cheese Workout

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

6 Egg Whites 4 Strips Extra Lean Turkey Bacon

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 1 TBSP EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 25 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

3/4 Scoop Protein Powder & 35 grams Carbs

Meal 3 3/4 Can Chunk Lite Tuna (165g) 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Small Piece of Fruit

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 2 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 165lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 26 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1 Al Fresca Chicken Sausage 5 Egg Whites

3/4 Scoop Protein Powder or 15g BCAA

Meal 3 6.75oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 27 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Brown and Season in non stick frying pan

Meal 3 6oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 2 Scoops Protein Powder

Meal 5

4.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 2 TBSP Feta Cheese

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170-175lbs Meal Plan

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 35 grams Carbs

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 2/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 2 Meal 1

1 Al Fresco Chicken Sausage 1/2 Cup Diced Onions 1/2 Cup Green Peppers 2 Whole Omega-3 Eggs 1/2oz Cheddar Cheese 1 tsp Extra Virgin Olive Oil

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 170-175lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1.5 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 1 TBSP EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 4 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

2 Pieces of String Cheese 1/2 Scoop Protein Powder 1/2 Small Piece of Fruit

Meal 5 8oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1 TBSP EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 170-175lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 35 grams Carbs

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 2 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 8oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1.5 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 1 TBSP EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil) 1/2 Cup Fat Free Greek Yogurt (Dessert)

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 2 Scoops Protein Powder

Meal 5

8oz Shrimp 2 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 35 grams Carbs

8oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 1.5 TBSP Hummus

Meal 5 4oz Salmon 4oz Talipia 12 spears of Asparagus 1 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 9 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese 1 tsp Extra Virgin Olive Oil Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon

1 Scoop Protein Powder or 20g BCAA

Meal 3 1 Can Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 3 TBSP Chopped Walnuts or Pecans

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 170-175lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 4.5oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1.5 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 3oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions 1 tsp

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

6 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 4 tsp Extra Virgin Olive Oil 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 1 TBSP EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 35 grams Carbs

Meal 3 1 Can Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Scoop Protein Powder 1/2 Small Piece of Fruit

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 2 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 170-175lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 13 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1 Al Fresco Chicken Sausage 5 Egg Whites

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Brown and Season in non stick frying pan

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Day 14 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz 95% Lean Ground Beef 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 2 Scoops Protein Powder

Meal 5

4.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 2 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 35 grams Carbs

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives Meal 4 2/3 Cup Low Fat Cottage Cheese 1/4 Cup Raspberries 2 TBSP Walnuts

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Day 16 Meal 1

1 Al Fresco Chicken Sausage 1/2 Cup Diced Onions 1/2 Cup Green Peppers 2 Whole Omega-3 Eggs 1/2oz Cheddar Cheese 1 tsp Extra Virgin Olive Oil

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Mix together in a bowl and enjoy

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 1.5 TBSP Hummus

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 170-175lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Form beef into a burger and broil to desired doneness. Steam broccoli while beef is cooking. Top with EVOO.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 1 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 4 1.5 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Extra Lean Ground Beef/Turkey 2 Cups Broccoli 1 TBSP EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 18 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 2 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Add beef to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

2 Pieces of String Cheese 1/2 Scoop Protein Powder 1/2 Small Piece of Fruit

Meal 5 8oz Extra Lean Ground Beef 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1 TBSP EVOO

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 170-175lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 35 grams Carbs

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 2 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1 Scoop Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 20 Meal 1

2/3 Cup cottage Cheese 1 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 8oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 1 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1.5 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 1 TBSP EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz Top Round (Broil) 1/2 Cup Fat Free Greek Yogurt (Dessert)

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 2 Scoops Protein Powder

Meal 5

8oz Shrimp 2 tsp Smart Balance 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Fish and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 35 grams Carbs

8oz 97% Lean Beef or Turkey 2 cups Broccoli 3 tsp Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 1.5 TBSP Hummus

Meal 5 4oz Salmon 4oz Talipia 12 spears of Asparagus 1 tsp EVOO

Meal 6 1 Scoop Protein Powder 1/2 Small Apple 12 Almonds

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Day 23 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese 1 tsp Extra Virgin Olive Oil Workout

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

1/2 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon

1 Scoop Protein Powder or 20g BCAA

Meal 3 1 Can Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 1.5 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 3 TBSP Chopped Walnuts or Pecans

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 170-175lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 4.5oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 2 tsp Mayo 3 TBSP Parmeasan Cheese

Meal 4 1.5 Scoop Protein Powder 1/4 Cup Mixed Berries 2 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage, chicken and heat until chicken is cooked through.

Meal 5 1 Large Al Fresco Sausage 3oz Chicken Breast (Sliced) 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions 1 tsp

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1 Scoop Chocolate Protein Powder 1 TBSP Peanut Butter 1/4 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

6 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 4 tsp Extra Virgin Olive Oil 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 1.5 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1/2 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 1 TBSP EVOO

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 35 grams Carbs

Meal 3 1 Can Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 2 tsp Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/2 Scoop Protein Powder 1/2 Small Piece of Fruit

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 2 tsp Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1 Cup Fat Free Greek Yogurt 1/4 Cup Blueberries or 1/3 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 170-175lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 27 Meal 1

1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

1 Al Fresco Chicken Sausage 5 Egg Whites

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 1 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 1.5 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 2 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1 Scoops Protein Powder (Chocolate) 1/4 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Brown and Season in non stick frying pan

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Day 28 Meal 1

3 Omega-3 Eggs 8 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 2 tsp Peanut Butter

Meal 3 6oz 95% Lean Ground Beef 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 2 Scoops Protein Powder

Meal 5

4.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 2 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 2 Meal 1

1 Al Fresco Chicken Sausage 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs / 2 Egg Whites 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Toss all ingredients with spinach and season with salt and pepper.

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 180-185lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 4 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 180-185lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 8oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

4 Omega-3 Eggs 6 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil)

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

8oz Shrimp 1 TBSP Butter 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

8oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 8oz Salmon 12 speas of Asparagus

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 9 Meal 1

1 Large Al Fresco Chicken Sausage 2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1 Can Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 180-185lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 4.5oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

3 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomatoes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1 Can Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 180-185lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 13 Meal 1

1 Al Fresco Chicken Sausage 1/2 Cup Diced Onions 1/2 Cup Green Peppers 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 14 Meal 1

4 Omega-3 Eggs 6 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Brown and Season in non stick frying pan

Meal 3 8oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Sliced Chicken Breast 8 Calamata Olives (sliced) 4 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 16 Meal 1

1 Al Fresco Chicken Sausage 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs / 2 Egg Whites 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Toss all ingredients with spinach and season with salt and pepper.

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 180-185lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 18 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 180-185lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 20 Meal 1

2/3 Cup cottage Cheese 1 Scoop Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 8oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

4 Omega-3 Eggs 6 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil)

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

8oz Shrimp 1 TBSP Butter 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

2oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

8oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 8oz Salmon 12 speas of Asparagus

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 23 Meal 1

1 Large Al Fresco Chicken Sausage 2 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1 Can Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 180-185lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 4.5oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

3 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomatoes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1 Can Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 180-185lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 27 Meal 1

1 Al Fresco Chicken Sausage 1/2 Cup Diced Onions 1/2 Cup Green Peppers 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 28 Meal 1

4 Omega-3 Eggs 6 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Brown and Season in non stick frying pan

Meal 3 8oz 95% Lean Ground Beef

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

6oz Sliced Chicken Breast 8 Calamata Olives (sliced) 4 TBSP Feta Cheese

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195lbs Meal Plan

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 2 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Toss all ingredients with spinach and season with salt and pepper.

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 195lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

Meal 3

1 Scoop Protein Powder or 20g BCAA

7.5oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 4 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 195lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 10oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil) 1/2 Cup Greek Fat Free Greek Yogurt

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

10oz Shrimp 1 TBSP Butter 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

10oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 8oz Salmon 12 speas of Asparagus

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 9 Meal 1

1 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1.25 Cans Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 195lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

3 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1.24 Cans Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 195lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 13 Meal 1

1 Al Fresco Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Brown and Season in non stick frying pan

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Day 14 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz 95% Lean Ground Beef 1/3 Cup Cottage Cheese

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

7.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 4 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 16 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Toss all ingredients with spinach and season with salt and pepper.

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 195lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

Meal 3

1 Scoop Protein Powder or 20g BCAA

7.5oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 18 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 195lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 20 Meal 1

2/3 Cup cottage Cheese 1 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 10oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

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1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil) 1/2 Cup Greek Fat Free Greek Yogurt

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice) 6 HB Egg Whites

Meal 5

10oz Shrimp 1 TBSP Butter 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

10oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 8oz Salmon 12 speas of Asparagus

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 23 Meal 1

1 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1.25 Cans Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 195lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

3 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1.24 Cans Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 195lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 27 Meal 1

1 Al Fresco Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Brown and Season in non stick frying pan

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Day 28 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz 95% Lean Ground Beef 1/3 Cup Cottage Cheese

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 6 HB Egg Whites

Meal 5

7.5oz Sliced Chicken Breast 8 Calamata Olives (sliced) 4 TBSP Feta Cheese

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200lbs Meal Plan

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 2 Meal 1

1 Al Fresca Chicken Sausage 5 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Toss all ingredients with spinach and season with salt and pepper.

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 200lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 6 Egg Whites

Meal 3

1 Scoop Protein Powder or 20g BCAA

7.5oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 4 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

1 Cup Skim Milk (lactose free if needed) 1 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 200lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2.5 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1.5 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 10oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil) 1/2 Cup Greek Fat Free Greek Yogurt

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice) 3 HB Egg Whites 1 Scoop Protein Powder

Meal 5

8oz Shrimp 1 TBSP Butter 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

10oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 8oz Salmon 12 speas of Asparagus

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 9 Meal 1

1 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon 3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1.25 Cans Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

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2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 200lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

6 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1.24 Cans Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1.5 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 200lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 13 Meal 1

1 Al Fresca Chicken Sausage 5 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Brown and Season in non stick frying pan

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Day 14 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz 95% Lean Ground Beef 1/3 Cup Cottage Cheese

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 3 HB Egg Whites 1 Scoop Protein Powder

Meal 5

6oz Sliced Chicken Breast 8 Calamata Olives (sliced) 4 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 8oz Grilled talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Day 2 Meal 1

1 Al Fresca Chicken Sausage 5 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Toss all ingredients with spinach and season with salt and pepper.

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Meal 4

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 6oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 200lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 6 Egg Whites

Meal 3

1 Scoop Protein Powder or 20g BCAA

7.5oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 4 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

1 Cup Skim Milk (lactose free if needed) 1 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 200lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2.5 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 6oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1.5 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 10oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 8oz Talipia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil) 1/2 Cup Greek Fat Free Greek Yogurt

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice) 3 HB Egg Whites 1 Scoop Protein Powder

Meal 5

8oz Shrimp 1 TBSP Butter 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4oz Extra Lean Ground Beef 6 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

10oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 8oz Salmon 12 speas of Asparagus

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 9 Meal 1

1 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon 3 egg whites 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1.25 Cans Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5 8oz Grilled talipia or 6oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 200lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2.5 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese

Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

6 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

Meal 5

8oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1.24 Cans Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1.5 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

Meal 5 8oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 200lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 13 Meal 1

1 Al Fresca Chicken Sausage 5 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

2 Hard Boiled Omega-3 Eggs 3 Hard Boiled Egg Whites 3 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 6oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Brown and Season in non stick frying pan

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Day 14 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz 95% Lean Ground Beef 1/3 Cup Cottage Cheese

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 3 HB Egg Whites 1 Scoop Protein Powder

Meal 5

6oz Sliced Chicken Breast 8 Calamata Olives (sliced) 4 TBSP Feta Cheese

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

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205-210lbs Meal Plan

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 10oz Grilled Talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Day 2 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Meal 4

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 7.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 205-210lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

Meal 3

1 Scoop Protein Powder or 20g BCAA

7.5oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 4 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese 6 Almonds

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 205-210lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

Meal 5 7.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 10oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 10oz Tilapia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil) 1/2 Cup Greek Fat Free Greek Yogurt

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice) 3 HB Egg Whites 1 Scoop Protein Powder

Meal 5

10oz Shrimp 1 TBSP Butter 4 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

10oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 8oz Salmon 12 speas of Asparagus 1/2 Cup FF Greek Yogurt (Dessert)

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 9 Meal 1

1 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1.25 Cans Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

Meal 5 10oz Grilled talipia or 7.5oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 205-210lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2.5 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

3 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

Meal 5

10oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1.24 Cans Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese 2 TBSP Flaxmeal

Meal 5 10oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 205-210lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 13 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 7.5oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Brown and Season in non stick frying pan

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Day 14 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz 95% Lean Ground Beef 1/3 Cup Cottage Cheese

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 3 HB Egg Whites 1 Scoop Protein Powder

Meal 5

7.5oz Sliced Chicken Breast 12 Calamata Olives (sliced) 4 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 10oz Grilled Talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Day 16 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Meal 4

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 7.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 205-210lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

Meal 3

1 Scoop Protein Powder or 20g BCAA

7.5oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 18 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese 6 Almonds

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 6 1.5 Scoops Chocolate Protein Powder 2 tsp Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 205-210lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

Meal 5 7.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 20 Meal 1

2/3 Cup cottage Cheese 1 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 10oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 10oz Tilapia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil) 1/2 Cup Greek Fat Free Greek Yogurt

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice) 3 HB Egg Whites 1 Scoop Protein Powder

Meal 5

10oz Shrimp 1 TBSP Butter 4 TBSP Shredded Unsweetened Coconut

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

10oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus

Meal 5 8oz Salmon 12 speas of Asparagus 1/2 Cup FF Greek Yogurt (Dessert)

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 12 Almonds

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Day 23 Meal 1

1 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1.25 Cans Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

Meal 5 10oz Grilled talipia or 7.5oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese

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www.WarpSpeedFatLoss.com 205-210lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2.5 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

3 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

Meal 5

10oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1.24 Cans Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese 2 TBSP Flaxmeal

Meal 5 10oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 2 TBSP Walnuts

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www.WarpSpeedFatLoss.com 205-210lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 27 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 7.5oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 2 tsp Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Brown and Season in non stick frying pan

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Day 28 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz 95% Lean Ground Beef 1/3 Cup Cottage Cheese

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice 3 HB Egg Whites 1 Scoop Protein Powder

Meal 5

7.5oz Sliced Chicken Breast 12 Calamata Olives (sliced) 4 TBSP Feta Cheese

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

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215lbs Meal Plan

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 1 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 10oz Grilled Talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Day 2 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Meal 4

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg White 3 TBSP Hummus 1/2 Scoop Protein Powder

Meal 5 7.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 3 TBSP Walnuts

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www.WarpSpeedFatLoss.com 215lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 3 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

Meal 3

1 Scoop Protein Powder or 20g BCAA

7.5oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 2 Scoops Protein Powder 1 Small Apple 18 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

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Day 4 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

2 Pieces of String Cheese 2/3 Cup Low Fat Cottage Cheese 6 Almonds

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 6 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 215lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 5 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 2 Scoops Protein Powder 1 Small Apple 18 Almonds

Meal 5 7.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 6 Meal 1

2/3 Cup cottage Cheese 1 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 10oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts 1/2 Scoop Protein Powder

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 10oz Tilapia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 3 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 7 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil) 1/2 Cup Fat Free Greek Yogurt 2 TBSP Flaxmeal

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice) 4 HB Egg Whites 1 HB Egg

Meal 5

10oz Shrimp 1 TBSP Butter 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 8 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

10oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus 1/2 Scoop Protein Powder

Meal 5 8oz Salmon 12 speas of Asparagus 1/2 Cup FF Greek Yogurt (Dessert)

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

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Day 9 Meal 1

1 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1.25 Cans Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 2 Scoops Protein Powder 1 Small Apple 18 Almonds

Meal 5 10oz Grilled talipia or 7.5oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese 6 Almonds

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www.WarpSpeedFatLoss.com 215lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 10 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts 1/2 Scoop Protein Powder Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2.5 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 11 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

3 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 2 Scoops Protein Powder 1 Small Apple 18 Almonds

Meal 5

10oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 12 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1.24 Cans Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 2/3 Cup Low Fat Cottage Cheese 2 TBSP Flaxmeal

Meal 5 10oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 3 TBSP Walnuts

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www.WarpSpeedFatLoss.com 215lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 13 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus 1/2 Scoop Protein Powder

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 7.5oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 14 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Brown and Season in non stick frying pan

Meal 3 8oz 95% Lean Ground Beef 1/3 Cup Cottage Cheese 1 TBSP Walnuts

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1.5oz Cheddar Cheese (or Hard Cheese of Choice) 1 HB Egg Whites 1 Scoop Protein Powder

Meal 5

7.5oz Sliced Chicken Breast 12 Calamata Olives (sliced) 4 TBSP Feta Cheese

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 15 Meal 1

1 TBSP Peanut Butter 2 TBSP Flax Meal

Workout

Toss all ingredients with spinach and season with salt and pepper.

1 Scoop Chocolate Protein Powder 1 Cup Low Fat Cottage Cheese

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Meal 5 10oz Grilled Talipia 1/2 Cup tomato sauce 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

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Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Season Chicken with Italian seasonings and grill in pan with olive oil. Serve warm tomato sauce over chicken and top with Parmesan cheese.

Day 16 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Tomato 1 TBSP Extra Virgin Olive Oil 1 TBSP Red Wine Vinegar 1/2oz diced/shredded cheddar cheese

Meal 4

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg White 3 TBSP Hummus 1/2 Scoop Protein Powder

Meal 5 7.5oz Grilled chicken Breast 3 cups Romaine Lettuce 1/2 cup Chopped Red Onion 3 tsp Extra Virgin Olive Oil & Vinegar 2 TBSP Crumbled Blue Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 3 TBSP Walnuts

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www.WarpSpeedFatLoss.com 215lbs Option 1: Cook eggs omelet style with cheese and salsa. Serve Bacon on the side or inside the omelet. Option 2 is to chop bacon, add to eggs, salsa, and scramble.

Day 17 Meal 1

1/2 Cup Salsa 2 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

.Mix all ingredients together and season with salt and pepper.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season steak with favorite steak spices (I like Montreal Steak Seasoning). Broil to desired doneness. Steam broccoli while steak is cooking.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4 Strips Extra Lean Turkey Bacon 3 Egg Whites

Meal 3

1 Scoop Protein Powder or 20g BCAA

7.5oz Grilled chicken breast (chopped) 1.5 Cups chopped cucumber 1/2 Cup Chopped Tomato 2 tsp Extra Virgin Olive Oil 4 TBSP Feta Cheese

Meal 6 2 Scoops Protein Powder 1 Small Apple 18 Almonds

Meal 5 8oz top round or flank steak 2 Cups Broccoli 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

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Day 18 Meal 1

Add all ingredients into a blender, blend, and enjoy!

Workout Lightly saute vegetables in nonstick pan with olive oil. Add chicken and heat until warm. Warm chicken broth and seach with salt, pepper, and herbs of choice (I like rosemary) to personal taste. Add cooked chicken, veggies, and sprinkle with cheese to top and enjoy as a soup. You can make this ahead of time and just reheat at work.

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Low Sodium Chicken Broth 1 Cup Chopped Celery 1/3 Cup Chopped Onion 1/3 Cup Chopped Tomatoes 3 tsp Extra Virgin Olive Oil 3 TBSP Parmesan Cheese or 1/2 oz Cheddar Cheese

Meal 4 Cook down vegetables over medium heat in non stick pan with splash soy sauce (7-10 minutes). Slice beef and add to pan - turn up to high heat. Toss with miced garlic, salt/pepper, and ginger. Cook beef to desired doneness and enjoy.

1 Cup Skim Milk (lactose free if needed) 2/3 Cup Cottage Cheese 1/2 Scoop Low Carb Strawberry Protein Powder 4 TBSP Chopped Walnuts

2 Pieces of String Cheese 2/3 Cup Low Fat Cottage Cheese 6 Almonds

Meal 5 8oz top round or flank steak 3 Cups Chopped Mushrooms 1 Cup Chopped Onions 1/2 Cup Fat Free Greek Yogurt (Dessert)

Meal 6 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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www.WarpSpeedFatLoss.com 215lbs Great for a rushed morning. Just mix protein powder and water in a shaker, pack the apple and walnuts on the side to go.

Day 19 Meal 1

1/4 Cup Walnuts

Workout Saute chicken in Extra Virgin Olive Oil. Season to taste (salt/ pepper, garlic/onion/chili powder, Mrs. Dash, etc). Steam Broccoli, and top with butter

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

2 Scoops Protein Powder - any flavor 1 Small Apple

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups broccoli 3 tsp EVOO 1 tsp Butter

Meal 4 2 Scoops Protein Powder 1 Small Apple 18 Almonds

Meal 5 7.5oz Grilled Chicken 1 Cup Cooked Spaghetti Squash 3 tsp EVOO 3 TBSP Parmesan Cheese

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

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Mix in a bowl or mix in a blender with added water

Brown beef and season with salt, pepper, and chili powder. Combine with spinach and salsa and toss with oil and vinegar. Top with cheese.

Day 20 Meal 1

2/3 Cup cottage Cheese 1 Scoops Vanilla Protein Powder 1/3 Cup Unsweetened fresh/frozen Cherries 4 TBSP Chopped Walnuts

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 10oz 97% Lean Beef or Turkey 2 cups Baby Spinach 1/4 Cup Salsa 2 tsp Extra Virgin Olive Oil 2 tsp Vinegar 1/2 oz Cheddar Cheese

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts 1/2 Scoop Protein Powder

Bake or broil fish. Seave with steamed asparagus drizzled with EVOO. Salt & Pepper to taste.

Meal 5 10oz Tilapia 12 Asparagus Spears 4 tsp EVOO

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 3 TBSP Walnuts

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Mix in a bowl with minimal water (This is one of my favorites!)

Day 21 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Meal 2 2.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Meal 3 8oz Top Round (Broil) 1/2 Cup Fat Free Greek Yogurt 2 TBSP Flaxmeal

Saute Shimp in non stick pan with butter. Once cooked through, coat with coconut.

Meal 4

1oz Cheddar Cheese (or Hard Cheese of Choice) 4 HB Egg Whites 1 HB Egg

Meal 5

10oz Shrimp 1 TBSP Butter 2 TBSP Shredded Unsweetened Coconut

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Saute beef, and vegetables until cooked. Make omelet with egg whites and olive oil, stuff omelet with meat, veggies, and feta.

Day 22 Meal 1

1/2 Cup chopped Tomatoes 1/2 cup Chopped Onions 2 tsp olive oil 1/2 cup feta cheese Workout

Brown beef in oil, adding garlic/ onion/ginger powder and salt/ pepper to taste. Steam broccoli. Combine beef and broccoli and toss with soy sauce

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Grill/Sear/Bake Salmond and serve with steamed asparagus and a squeeze of lemon

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

4oz Extra Lean Ground Beef 3 egg whites

Meal 3

Meal 4

1 Scoop Protein Powder & 45 Grams Carbs

10oz 97% Lean Beef or Turkey 2 cups Broccoli 4 TBSP Canola or Toasted Sesame Seed Oil 2 TBSP Lite Soy Sauce

3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus 1/2 Scoop Protein Powder

Meal 5 8oz Salmon 12 speas of Asparagus 1/2 Cup FF Greek Yogurt (Dessert)

Meal 6 1.5 Scoop Protein Powder 1 Small Apple 18 Almonds

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Day 23 Meal 1

1 Large Al Fresco Chicken Sausage 2 Strips Extra Lean Turkey Bacon 1/2 cup chopped onion 1/2 cup Green Peppers 1 Whole Omega-3 Egg 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix Mayo with tuna, celery, and onion. Season with salt, pepper, and peprika. Place mixture on top of chopped romaine lettuce.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Crush nuts. Season fish/ chicken, then cover with nuts and bake. Serve with steamed green beans.

Meal 3 1.25 Cans Chunk Light Tuna 2 Cups chopped Romaine Lettuce 1/3 Cup Chopped Onion 1 Cup Chopped Celery 2 TBSP Mayo

Meal 4 2 Scoops Protein Powder 1 Small Apple 18 Almonds

Meal 5 10oz Grilled talipia or 7.5oz Chicken 1.25 Cup Green Beans 4 TBSP Chopped Walnuts or Pecans

Meal 6

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

2 Pieces of String Cheese 1/3 Cup Low Fat Cottage Cheese 6 Almonds

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www.WarpSpeedFatLoss.com 215lbs Toss protein powder, apple cubes, pecans, cinnamon, and water (1 Cup) into a blender. Add ice for a thicker shake. Blend and enjoy apple pie in a glass.

Day 24 Meal 1

4 TBSP Pecans

Workout Grill chicken breast seasoning with salt/pepper. Place chicken on top of tomatoes and avocado. Spread mayo on chicken and top with cooked bacon then cheese

2 Scoops Vanilla Protein Powder 1 Small Apple Cubed

1 Scoop Protein Powder or 20g BCAA

Meal 3 6oz Chicken Breast 4 Strips Extra Lean Turkey Bacon 1 Cup Chopped Tomato 2 TBSP Avocado 1 TBSP Mayo 3 TBSP Parmeasan Cheese

Meal 4 1 Cup Low Fat Cottage Cheese 1 TBSP Walnuts 1/2 Scoop Protein Powder Soften pepper and onions in non-stick frying pan over medium heat. Add sliced sausage and stir until brown.

Meal 5 2.5 Large Al Fresco Sausage 3/4 Cup Sliced Green Bell Pepper 1/2 Cup Sliced Onions

Add all ingredients into a blender, add 1 cup of water (ice optional for a thicker shake). Blend and enjoy.

Meal 6 1.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter 1/3 Cup Frozen Cherries (frozen)

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Day 25 Meal 1

Saute chicken sausage, turkey bacon, and vegetables until cooked. Make omelet with eggs, stuff omelet with meat, veggies, and cheddar cheese.

Mix chicken, mayo, and onion. Season to taste with salt/ pepper, chili powder, and curry powder (Chopped fresh cilantro would also taste great here). Place chicken mixture over bed of spinach.

Mix up the protein powder with water in a shaker and eat the apple and almonds on the side.

Season Pork and squash with rosemary, salt, and pepper. Toss in EVOO and sauté in nonstick pan over medium high heat until pork is cooked and squash is cooked through.

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

3 Egg Whites 4 Strips Extra Lean Turkey Bacon 3/4 cup chopped mushrooms 1/4 cup onions 1/3 cup green peppers 1/4 cup tomaotes 2 whole omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Chicken Chopped 2 cups spinach 1/2 cup Chopped Onion 2 TBSP Mayo

Meal 4 2 Scoops Protein Powder 1 Small Apple 18 Almonds

Meal 5

10oz Cubed Pork Loin 2 Cups Diced Summer Squash 4 tsp EVOO

Meal 6 1.5 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

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Mix all ingredients with spoon/ fork in a bowl (use a hand blender for smoother texture).

Day 26 Meal 1

2 tsp Peanut Butter 2 TBSP Flax Meal

Workout

Mix all items together, add desired spices/herbs and eat as tuna salad.

1 Scoop Protein Powder & 45 Grams Carbs

Meal 3 1.24 Cans Chunk Lite Tuna 1/2 Cup Salsa 1oz Cubed/Diced Cheddar 1 TBSP Mayo

Meal 4

Season chicken with Italian seasonings, and grill/broil. Toss EVOO, minced garlic, and cooked spaghetti squash. Slice chicken and place over spaghetti squash.

1 Scoop Chocolate Protein Powder 2/3 Cup Low Fat Cottage Cheese

2 Pieces of String Cheese 2/3 Cup Low Fat Cottage Cheese 2 TBSP Flaxmeal

Meal 5 10oz Shrimp 1 Cup Steamed/Cooked Spinach 1 TBSP Butter 3 TBSP Parmesan Cheese

Meal 6 Mix together in a bowl and enjoy

Copyright © 2008 Michael Roussell & Alwyn Cosgrove

1/2 Scoop Protein Powder 1 Cup Fat Free Greek Yogurt 1/2 Cup Blueberries or 3/4 Cup Strawberries 3 TBSP Walnuts

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www.WarpSpeedFatLoss.com 215lbs Saute chopped sausage & veggies in nonstick pan. Once veggies become soft, add and scramble eggs. Top with cheese.

Toss all ingredients with spinach and season with salt and pepper.

Fill the hard boiled egg whiltes with the hummus to make an ‘undeviled’ egg.

Day 27 Meal 1

1 Al Fresca Chicken Sausage 2 Egg Whites 1/2 Cup Diced Onions 1/2 Cup Green Peppers 1 Whole Omega-3 Eggs 1oz Cheddar Cheese

Workout

1 Scoop Protein Powder or 20g BCAA

Meal 3 7.5oz Grilled chicken breast (chopped) 2 Cups Raw Baby Spinach 1/2 Cup Chopped Red Onion 2 tsp Extra Virgin Olive Oil 2 tsp Red Wine Vinegar 2 TBSP Feta Cheese 5 Large Calamata Olives

Meal 4 3 Hard Boiled Omega-3 Eggs 1 Hard Boiled Egg Whites 3 TBSP Hummus 1/2 Scoop Protein Powder

Broil chicken. When done top with avocado, salsa, then cheese. Place back in broiler until cheese begins to melt.

Meal 5 7.5oz Grilled chicken Breast 1/2 Cup Salsa 4 TBSP Avocado 1oz Cheddar Cheese

Mix ingredients in a bowl adding small amounts of water until everything is completely mixed.

Meal 6 2 Scoops Protein Powder (Chocolate) 1/2 Cup Blueberries 1 TBSP Peanut Butter

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Coat nonstick pan with fat free cooking spray. Scramble eggs over medium/high heat.

Day 28 Meal 1

4 Omega-3 Eggs 9 Egg Whites

Mix in a bowl with minimal water (This is one of my favorites!)

Meal 2 2.5 Scoops Chocolate Protein Powder 1 TBSP Peanut Butter

Brown and Season in non stick frying pan

Meal 3 8oz 95% Lean Ground Beef 1/3 Cup Cottage Cheese 1 TBSP Walnuts

Coat nonstick pan with fat free cooking spray. Saute sliced chicken. When chicken is almost done add sliced olives and feta cheese heat until olives are warm.

Meal 4

1.5oz Cheddar Cheese (or Hard Cheese of Choice) 1 HB Egg Whites 1 Scoop Protein Powder

Meal 5

7.5oz Sliced Chicken Breast 12 Calamata Olives (sliced) 4 TBSP Feta Cheese

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Warp Speed Fat Loss Exercise Library

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Strength A - Squats

3-4 Sets of 6-8 Reps with 90 seconds rest between sets.

Coaching Tip Make sure to pause at the bottom of your squat for 2 full seconds before driving your body upwards.

Place the bar as high on your neck as comfortable. Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground. Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift. The concentric phase should mirror the eccentric phase exactly.

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Strength B - A1:Incline DB Press

3 Sets of 6-8 Reps with 60 seconds rest between sets.

Coaching Tip Throughout the exercise make sure to keep your shoulder blades down and back. If your shoulders start creeping towards your ear then it is time to terminate the set even if you feel like you can press more.

Lie on your back on an Incline bench, with a DB in each hand, palms facing forward towards the feet. Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position. Lower down fully to the start position.

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Strength B - A2: 3 Point DB Row

3 Sets of 6-8 Reps with 60 seconds rest between sets.

Coaching Tip Make sure to keep your abs tight throughout the movement. Do not put your knee up on a bench. The “three points” refer to the three points of support – your two feet and one hand pressed against a bench. Begin standing with feet slightly wider than shoulder width. Grab a dumbbell in one hand and bend forward to approximately a 45 degree angle, head in neutral, knees bent to twenty degrees (this activates the iliotibial band and the gluteus maximus to provide much needed support for load sharing in the lower back) and place one hand on the bench for support. Simply row the DB towards your waist and then return to the start position. (2 Point Dumbbell Row shown in picture)

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Strength C - Deadlift (2s Dead Stop on Floor)

3-4 Sets of 6-8 Reps with 90 seconds rest between sets.

Coaching Tip The 2s pause at the bottom of the deadlift is very important. Do not “bounce” the weight off the floor.

Bar should be on the floor (a dead stop – hence the name). Grasp the bar with an overhand grip, and place your shins against the bar – touching it. Bend your legs so that your thighs are slightly above parallel to the floor but keep your shoulders directly over, or preferably just slightly behind your hands on the bar. Keep your head in neutral alignment, but looking slightly upwards.

Keeping an arch in your lower back (imperative, as rounding the lower back prevents these muscles from activating properly), pull the bar straight off the floor and bring your hips forward. The bar should never leave contact with the body. The midpoint position has you standing fully erect. Think about pushing the earth away from you – like a jumping action rather than a lifting action. Lower the bar under control to the floor (by flexing the hips and then the knees) to complete the repetition.

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Circuit A - A1: Push Up & Prone Jackknife Combo

Perform as many 6 reps sets as possible in 10 minutes

Coaching Tip Make sure not to flex (arch) your lower back. There should be complete disassociation between your hips and lower back.

Hands on the floor – feet on a Swiss ball in the push up position. Perform one push up. Now - maintaining a natural curve in the upper and lower back, begin drawing your knees towards your chest. Do not allow ANY spinal movement. The goal of this exercise besides abdominal activation is to create a hip and back disassociation effect – in other words, allowing the hips to move without a compensation effect through the spine. Extend the legs back to the start position. Perform the reps in an alternating fashion (one push up – one jackknife). (Push-Up portion of the movement not shown)

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Circuit A - A2: Reverse Lunge & Cable Row Combo

Perform as many 6 reps sets as possible in 10 minutes

Coaching Tip If you don’t have access to a cable machine you substitute a reverse lunge with offset dumbbell (hold the dumbbell at shoulder height on the side of your front leg).

Starting in a parallel stance – hold the cable in your right hand and step back into a lunge with your right leg. (the cable should be positioned so that the load is positioned directly in line with your shoulder). As you return to the starting position – row the cable towards you. Slowly extend the cable back to the starting position as you step back into the lunge again. Perform all the reps for one side before repeating with the opposite side.

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Circuit B - B1: Squat & Press Combo

Perform as many 6 reps sets as possible in 10 minutes

Coaching Tip Don’t cheat by not squatting deep enough! Complete this combo movement with one fluid motion.

Begin movement in a parallel stance with dumbbells at shoulder height. Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift. Without pausing at the bottom of your squat explode upwards pressing dumbbells overhead and then returning them to your shoulders in a controlled fashion.

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Circuit B - B2: Lat Pulldown or Mixed Grip Chin Up

Perform as many 6 reps sets as possible in 10 minutes

Coaching Tip If you are having trouble completing all necessary chin-up reps then use a flex/resistance band to assist you as your muscle fatigue.

This is a lat pull down to the collarbone - try to keep the elbows under the wrists. Be sure to fully retract and depress the scapula during the exercise. Obviously the grip width is a variable that can be manipulated.

Hang from the chin up bar with an alternating grip – one palm facing you, the other palm facing away from you. Maintaining a neutral torso (i.e. not rotating at all because of your grip) pull your self up by contracting your lats until your chest touches the bar). Chin ups are tough enough, but this grip forces the body to counter –rotate in order to stabilize the torso. This brings in that all important third plane of motion. Alternate grips each set for muscular balance. If this exercise becomes too easy – add a dumbbell or plates with a chinning belt. If the exercise is too hard – perform pull downs.

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Circuit C - C1: Romanian Deadlift

Coaching Tip As you begin this movement push your hips back and keep the natural curve in your lower back.

Take a medium grip (about shoulder width) and commence in a standing position. Keep a tight arch in your lower back and keep it there. Lower the bar down by bending at the hips, not at the knees. Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip. In the start, the knees should be slightly bent and remain exactly at that joint angle during the lift.

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Circuit C - C2: Swiss Ball Crunch

Perform as many 12 reps sets as possible in 10 minutes

Coaching Tip Focus on really contracting your abdominals by brining your rib cage closer to your pelvis and not just “sitting up”

Flat surface abdominal training is largely for beginners. As the abdominals are activated through 30 degrees of spinal extension – we need to train them through their entire range of motion – not just crunches on the floor which effectively train the abs through only half of their range. Lie face up on a Swiss ball, with your navel being at the apex. Place your hands behind your head and your tongue on the roof of your mouth (this is the anatomical rest position for the tongue, and believe it or not doing this will eliminate the neck strain most people fee, while also making you stronger). From this position, curl your torso up, one vertebra at a time until you are fully contracted – focus on bringing your rib cage and hips closer together. In this contracted position, pause and then reverse the entire motion – again, concentrate on moving one vertebra at a time, until you are in the fully stretched position.

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Circuit D - D1: Swiss Ball Crunch

Perform as many 12 reps sets as possible in 10 minutes

Coaching Tip As you get tired make sure you don’t push off with your down leg. Stand facing a bench. Place one foot on the bench and the other on the floor. Push through the bench foot and lift the body up. Do not allow the trailing leg to touch the bench. Lower under control, pause briefly at the bottom and repeat. Complete all reps for one side before changing legs. Start on a low step – look to increase the height of the step.

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Circuit D - D2: Kettlebell Swing

Perform as many 12 reps sets as possible in 10 minutes

Coaching Tip When performing this movement make sure to focus on generating power from your hips and not your lower back. Start with the kettlebell on the floor slightly behind you – while you are in a shoulder width stance. Grab the KB with both hands – and swing the kettlebell forcefully forward to a chest level. Keep your arm straight and forcefully extend your hips at the top of the rep. Allow the KB to swing down between your legs – your forearms should make contact high on your thighs before repeating. Perform rhythmic reps.

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