Basic Eating Plan Weeks 1-6: GET IN Time
Basic Eating Plan Weeks 1-6: GET IN Time
Basic Eating Plan Weeks 1-6: GET IN Time
GETFITINNOTIME
GENERAL GUIDLINES
RELATED TO THE
MENUS THAT FOLLOW
• Each daily menu consists of six small meals. A small meal consists of 100 to 400 calories.
During the first two weeks, women will consume 1400 meals a day, while men will consume
1600. Caloric intake drops to 1300 per day for women and 1500 for men during weeks 3 and 4,
then decreases to 1200 per day for women and 1400 for men in the final two weeks. The listed
foods are available in most supermarkets and are simple to prepare!
• Most drinks consumed should not contain calories. Although soft drinks are not ideal, if they are
not caloric you may drink them. For best results, no more than 2 cups of caffeinated soda, coffee
or tea may be consumed.
• Please visit these suggested websites for frozen and microwavable meals along with dinner
substitutions:
• Michelinas.com
• Healthychoice.com
• Leancuisine.com
• For our recommended meal-replacement shakes, please explore
• Metabolic Drive Shake Mix (biotest.t-nation.com/categories/diet)
• Myoplex Original (EAS.com)
• As with all reduced-calorie diets, you should take one multiple vitamin with minerals each
morning with breakfast. High-potency supplements are not necessary.
• Your physician should be made aware that you are about to modify your eating and exercise plan.
Make a copy of this material for their reference and your own. Your doctor will likely recommend
a physical exam if you have not had one in the last 12 months.
• DO NOT try this program if you are; pregnant, breast feeding, under the age of 20, have a heart,
liver or kidney disease, have diabetes or some types of arthritis or cancer. X-Force Body asks you
to consult with your physician before beginning the program, and play it safe!
OTHER IMPORTANT GUIDELINES
Besides adhering to the X-Force Body Eating Plan, there are other things you must do to achieve
sustainable fat loss results.
• Drink at least one gallon of ice water each day. Abundant water facilitates fat loss because
it helps your liver and kidneys become more efficient. Use an insulated water bottle and sip
through a straw for best results.
• Perform X-Force Body training workouts twice a week. After a routine of heavy eccentric
exercise, your fat metabolism can remain elevated for four days and nights. That’s one reason
why you will require longer periods of rest and recovery.
• Walk moderately for 30 minutes each day after your evening meal. Walking will temporarily burn
25-30% more calories. You may also substitute a bike ride or stationary bike, but do not run as it
will deplete your energy.
• Get extra rest and sleep! Both will help in losing fat and recovering muscle. Don’t participate in
other sports or fitness activities for the duration of your X-Force Body training. Rest as much as
you can on your non-exercise days.
• Be more proactive. Learn to say NO to temptations that will keep you from reaching your goals.
Say YES to practices that are beneficial for your health and fitness goals.
MENU
WEEKS 1&2
{Women 1400 calories/day, Men 1600 calories/day}
Choose two:
1 cup light, fat free, flavored yogurt (100)
1 Breakstone’s Cottage Doubles, various flavors (100)
14 whole, unsalted almonds (100)
1 apple (100)
2 cups light, microwave popcorn (100)
SHOPPING LIST FOR MENUS
The quantities for one week of the listed foods will depend on your specific selections. Review your
choices and adjust the shopping list accordingly. Remember to check nutrition information on products
you buy so that you can carefully follow the serving sizes in the menus. It may be helpful for you to
photocopy this list each week before doing your shopping.
Staples: Grains:
o Mustard o Thomas’ Hearty Grains
o Meal Replacement Shakes Whole Wheat Bagels
o Fat Free Milk o Thomas’ English Muffins
o Whole, Unsalted Almonds o Whole Wheat Bread
o Noncaloric Drinks: Water, Diet Soda, o Light Microwave Popcorn
Tea and Coffee
Meat and Entrees:
Fruits: o White Turkey Meat (thin sliced)
o Apples (3” diameter) o Ham (thin sliced)
o Bananas (7” long) o Eggs
o Dried Apricots
Frozen Microwavable Dinners:
Dairy: o Lemon Pepper Fish,
o Light Cream Cheese Lean Cuisine Culinary Collection
o Fat Free Cheese o Orange Chicken,
o Light, Fat Free, Flavored Yogurt Lean Cuisine Culinary Collection
o Breakstone’s 100 Calorie o Santa Fe Style Rice & Beans,
Cottage Doubles Lean Cuisine Simple Favorites
o Three Cheese Ziti,
Vegetables: Michelina’s Lean Gourmet
o Lettuce o Chicken & Dumplings,
o Tomatoes Healthy Choice Soup
o V8 Juice
Women: Weeks 3 & 4 = 1300 calories/day: eliminate one midafternoon snack from Weeks 1 & 2 menus.
On Weeks 5 & 6 = 1200/day: eliminate one evening snack from Weeks 3 & 4 menus.
Men: Weeks 3 & 4 = 1500 calories/day: eliminate one midafternoon snack from Weeks 1 & 2 menus.
On Weeks 5 & 6 = 1400/day: eliminate one evening snack from Weeks 3 & 4 menus.
300 Calorie Lunch Substitutions
Chef Salad
2 cups lettuce (20)
2 oz. white meat, chicken or turkey (80)
2 oz. fat free cheese (100)
4 slices tomato (28)
1 tablespoon fat free dressing (8)
Fruits
5 dried prunes (100)
1 oz. raisins (82)
½ cantaloupe (94)
Energy Bars
Most popular energy bars — Zone, PowerBar, Odwalla and Cliff — may be used as
snack. Calories range from 210 — 240 so slightly less than ½ of one bar is your snack.
Tuna Salad
½ can (2.5 oz.) chunk light tuna in water (50)
½ cup (4 oz.) whole kernel corn, canned, no salt added (60)
½ cup (4 oz.) canned sweet peas (60)
2 tablespoons sweet pickle relish (40)
1 tablespoon Hellmann’s Light Mayonnaise (50)
1 tablespoon Dijon mustard (0)
Creamy Rigatoni with Broccoli & Chicken, Michelina’s Lean Gourmet (270)
Chicken Alfredo, Lean Cuisine Market Collection (280)
Roasted Turkey Breast, Lean Cuisine Market Collection (290)
BEST RESTAURANT GUIDE AS REPORTED BY THE DAILY BEAST.
Red Lobster Restaurant Meals
Maple-Glazed Chicken
Calories: 570 Fat (g): 9 Calories from fat: 14%
Saturdated fat (g): 2.5 Sodium (mg): 1950 Carbohydrates (g): 62
Olive Garden
Venetian Apricot Chicken
Calories: 380 Fat (g): 4 Calories from fat: 9%
Saturdated fat (g): 1.5 Sodium (mg): 1420 Carbohydrates (g): 32
Seafood Brodetto
Calories: 480 Fat (g): 16 Calories from fat: 30%
Saturdated fat (g): 3 Sodium (mg): 2250 Carbohydrates (g): 35
Applebee’s Restaurant
Asiago Peppercorn Steak
Calories: 390 Fat (g): 14 Calories from fat: 32%
Saturdated fat (g): 6 Sodium (mg): 1520 Carbohydrates (g): 26
Chili’s Restaurant
Classic Sirloin Steak
Calories: 370 Fat (g): 9 Calories from fat: 22%
Saturdated fat (g): 4 Sodium (mg): 3680 Carbohydrates (g): 20
IHOP Restaurant
Savory Pork Chops
Calories: 620 Fat (g): 23 Calories from fat: 34%
Saturdated fat (g): 6 Sodium (mg): 890 Carbohydrates (g): 41