Download Barbara`s Bikini Body Diet Meal Plan

Barbara's Bikini Body
Diet Meal Plan
Consult and get your physician’s permission before starting any exercise program or altering your diet.
The programs and information expressed within this book are not medical advice, but for educational
purposes only. This program is designed for healthy individuals over the age of 18.
If you are taking any medications, you must talk to your physician before starting any diet or exercise
program, including my Bikini Body Diet Meal PLan. If you experience any lightheadedness, dizziness,
or shortness of breath while exercising, stop the movement and consult a physician.
The author is not responsible in any manner whatsoever for any injury or health condition that may occur
through following the programs and opinions expressed herein. Dietary information is presented for
informational purposes only and may not be appropriate for all individuals.
The editors and publishers advise readers to take full responsibility for their safety and know their limits.
The ideas represent the author’s opinions and are solely for informational and educational purposes.
No part of this book may be used or reproduced in any manner whatsoever without written permission
except in the case of brief quotations utilized in articles and reviews.
Copyright ©2015 Barbara Carter. All rights reserved.
BikiniBodyGuides.com | Barbara Carter
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Table of contents
How I Lost 50 Pounds & Get A Bikini Body In 6 Months............................... 4
The Truth About Rapid Fat Loss .............................................................. 7
Here’s The Plan ....................................................................................... 8
4 Strategic Fat Loss Days Explained ....................................................... 9
Meal Types ............................................................................................11
Portion Sizes.......................................................................................... 12
Food List ................................................................................................ 13
Other Nutrition Guidelines .................................................................... 16
Bikini Body Diet Meal Plan ................................................................... 17
How To Save Money On Healthy Foods................................................ 24
Getting Started ..................................................................................... 26
The Bikini Body Diet & Exercise Diary...................................................27
BikiniBodyGuides.com | Barbara Carter
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How I Lost 50 Pounds & Get A Bikini Body In 6 Months
160 POUNDS!!! Gone were the days when i strutted around with the confidence of a peacock showcasing my welltoned and endowed athletic body. Instead, since walking down that aisle and giving birth to my beautiful girl, I had
unknowingly fallen into the pitfall of a typical housewife. My exercise and training hours now have been exchange
with attending to household chores and baby diapers. My diet suffers due to poor eating habits. It was simply a bomb
when I weighed myself and discovered that I have put on a whopping 50 SICKENING POUNDS in just these couple of
years after getting married.
I was standing in front of the mirror with Michael Jackson’s hit song, ‘That man in the mirror’ playing at the
background. It just sat in me thinking who is this woman standing in front of me. My inner soul screaming out loud to
disbelief that the woman is me. If I am thinking like this, then how about my poor husband who married that once
gorgeous and sexy woman. I just feel shattered and broken. And true to the lyrics, the change has to start with me if I
want to make this world a better place for my family.
That was the turning point which made me spend countless hours and money for the best diet pills, fad diet, wraps
and almost every single weight-loss products available. For some reasons, all of them either work for a while or don’t
work at all. And for those that made me lose a couple of pounds initially, would eventually cause me to put on double
the weight loss when I stop consuming them. I was at desperate breaking point and the strained must have been too
much for my husband too. His kind words never eluded me. ‘Honey, i love you the way you are. You don’t have to
change anything’. I felt bashed and ashamed of myself. And in the summer, I could not bear to join my family at the
beach. The once overused bikini now sat cold in the closet.
It wasn’t until early January 2014 that a rude comment from my own relative woke me up for good. It hurt so badly
that my own relative could be so mean, but it made me say to myself “If I am so miserable … then WHY am I not
getting in shape?”.
It was time for a shift in my thinking paradigm and I snapped out of my slumberness. Pity party time is over. It’s now
or never. My wonderful husband deserve the woman that stood with him on the aisle. My beautiful daughter deserve
a healthy looking and beautiful mum. And most importantly, I deserve to be the best I can.
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BikiniBodyGuides.com | Barbara Carter
The day of this epiphany was January 8, 2014. That day I stood infront of my husband
and gave him my mobile phone to capture the girl in my reality one last time. After
years of ineffective dieting and wasting lots of money, I promised myself that I will
not fail again.
On that same day, I search on google for methods to lose weight and get a bikini
body. I search for answers to questions such as “how to get a bikini body”, “how to
lose weight without a diet”, “bikini diet plan” and more.
I came across a few bikini body workout programs being marketed and I decided to
buy them. However, the bikini body guide I bought was like the diet pills being
marketed today. Full of promises that you will drop a large amount of weight with
‘glowing reviews’, which I came to realize were actually fake reviews or sponsored
and biased reviews. They were not effective at all.
However, that setback didn’t stop me and I didn’t give up. I did more research and I joined a health and weight-loss
forum. Through that forum, I learned how to diet effectively and safely without having to starve. I also learned how
we can actually utilize food to increase our metabolism. The knowledge I got from that forum allowed me to design
my own bikini body diet plan that works for me.
At the same time, the members of MyFitnessPal forum was also discussing the Bikini Body Workouts by Jen
Ferrugia. After trying and wasting my money on a few bikini body workout program and bikini body guides that
wasn’t effective, I was skeptical of the Bikini Body Workouts by Jen Ferrugia. I was afraid that it’ll just be like the
other workout programs that I had bad experience with. However, I decided to give it a try after reading good reviews
of the Bikini Body Workout in the forum.
After one month of combining my own bikini body diet meal plan with the Bikini Body Workout by Jen Ferrugia, I
remember how happy I was to know that I’ve lost almost 10 pounds in that one month. I was insanely addicted to the
results I was getting. I continued to feel better and more confident of myself with every passing week. You can learn
more about Jen Ferrugia's workout by reading it over here (Click to read) .
I experimented a lot with my own body’s formula and created many spreadsheets to keep record of everything. It
doesn’t take long for the whole thing to become ingrained in me. The spreadsheets became my bible that I can’t do
without. Without even realising it, my eating and training habits become a dominant aspect of my life.
I workout at least four times a week, and ate so much. (Yes, my diet is not really a diet! I eat at least four to six times
a day.) My diet plan was constantly a topic of conversation among my friends and family. I was getting comments
like, ‘How are you going to lose weight when you are eating so much’, ‘You should not eat six times a day’ and more.
Many people were being very judgemental and quick to
demoralise me at the start of it. However it didn’t take long before
others started noticing my fast results. From harsh negative
comments, it became encouragement and compliments. And soon
enough, relatives and friends are circling me for the secret of
losing these damn FIFTY pounds and recovering back my bikini
body.
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BikiniBodyGuides.com | Barbara Carter
Since that day in January 2014, I haven’t stop pursuing my goals both in fitness and life. After I achieved my
transformation, there were periods of time when progress seems slow or even stagnant. But what changed in me
was realizing that I could have, do or be anything as long as I was willing to do my part. I work towards a healthy
body and a healthy mind. With a healthy and strong mind, your body can achieve anything your mind can conceive.
Confidence is a priceless commodity that I will never trade for. My reborn confidence stemmed from how my body
has transform to where it is today. Thus, it would be a disgrace if I choose to hide the recipe behind this magical
transformation. My bikini body diet meal plan is so simple yet so beneficial as it empowers women like me to feel
good and in control of my life. Thus, it’s an inner calling that I have to share it with as many women as possible.
Barbara's Bikini Body Diet Meal Plan
Firstly, I will like to make it clear that I don’t see myself as a fitness guru. My diet techniques are not secrets or
rocket science and the kinds of things I teach are not “lose weight quickly” schemes – far from it actually. I know
that I have an inspiring story and that’s why I’m here to inspire you too, however I want to do it the right way. I will
only speak from my weight loss experience and will only recommend something that is effective based on my own
experience.
This is why you won’t be seeing me selling my eBook – Barbara’s Bikini Body Diet Mean Plan. I could have been like
many others who choose to ‘inspire with a hidden agenda’ (hint: selling you ebooks, diet plans or bikini body
guides), however that is not my intention as I sincerely want to inspire and help.
This eBook contains my bikini body diet, the exact same diet plan I used to lose 50 pounds within six months. This is
my way of paying forward the wonderful things that have happened to my body and life. It is my sincere hope that
this eBook will be able to inspire and help you.
In the following chapters, I will be sharing with you my bikini body diet. It is the EXACT same diet and nutritional
plan I used to lose 50lbs within 6 months. The diet plan have not only worked for me but have helped some of my
relatives and friends too, so I believe that it willl help transform your body and life too. I know that the information
in this book will change your life, all you have to do is take it and apply it in your life.
If I can lose 50 Lbs within 6 months and get back my ideal bikini body, you can do it too. All it takes is dedication,
discipline and self-believe.
Thank you for sharing your time with me today, and I hope this eBook inspires you to take actions and keep moving
forward for your ideal body.
Cheers and all the best to you!
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BikiniBodyGuides.com | Barbara Carter
The Truth About
Rapid Fat Loss
Most people looking to drop a lot of weight fast end up
screwing up their health in the process, or getting rid of their
muscle mass at the same time (or both…). Not good.
Just look at the hyper-restrictive cabbage soup or smoothies-only diets out there…
Even if they are advertised as the next “fat loss miracle”,
these overhyped nutrition plans are designed for three main
things in reality:
Extract as much money as possible from your wallet in
the shortest time possible
Make you lose water weight, which gives you the
illu-sion that you’re dropping pounds and burning fat
Damage your health and metabolism to ensure that the
weight comes right back – so you can buy their “New
and Improved” scam the next week…
discover Carb Manipulation
The idea of carb manipulation – or carb “cycling” – is
nothing new, but it’s proven effective with many scientific
references and evidence.
In the next pages, I’ll show you exactly how to cycle your
carbs following 4 key strategic days that work together in
synergy to maximize your fat burning every single week.
Now, let’s set you up for your fastest fat burning week ever.
You can do it!
This insanity has to stop.
forget Crash dieting
Instead, I’ll show you what a real strategic rapid fat loss
nutrition plan that keeps your metabolism going full blast
and never makes you feel like you’re starving is all about.
forget dangerous supplements
Most popular diets ask you to buy all sorts of low-quality
synthetic supplements. You do NOT need any supplements
when following this meal plan.
BikiniBodyGuides.com | Barbara Carter
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Here’s The Plan
Like I said, you’re going to cycle your carbs. Without going into deep science too much, doing so will help you…
Improve your insulin sensitivity, ultimately speeding up fat loss and reducing the chances you’ll store carbs as fat
Keep your metabolism and thyroid healthy – which is impossible when you stay on very low carbs ALL the time
Make you actually recover from exercise – an overlooked factor of many rapid fat loss plans and "trending diets"
Quick Guidelines
Here are your only “rules” while on this plan:
1.
2.
3.
4.
5.
Stay hydrated. Drink eight to ten glasses of water daily. (Men: 120 oz. and women: 70 to 80 oz.)
You must eat proteins at every meal except on cheat days (but it’s recommended) or for “fat snacks”.
Eat only fats, proteins and carbs from the food list unless it’s a cheat meal.
Follow your food TYPE for each meal of each day from the approved food lists below.
Exercise 5 days in a week. If you have never exercised in your entire life, start with 2 days/week and gradually
build up to 5 days a week.
6.
Every day, complete your Bikini Body Diet & Exercise Diary (page 24) to make sure you stay on track. It works.
Your Weekly Carb Calendar
Mo
Strategic Day
No carb day
Portions of Starchy Carbs
Zero
Tu
We
Low carb day
Re-feed day
No carb day
Women = 2
Men = 3
Zero
1
Th
Fr
Low carb day
BikiniBodyGuides.com | Barbara Carter
1
Sa
Su
Cheat day
No carb day
Free day
Zero
8
4 Strategic Fat Loss
Days Explained
no Carb Day
Keep portion sizes smaller than you're used to.
You may (and should) eat red meat. Try to use grass-fed
and organic.
Eat a fat snack between breakfast and lunch and between lunch and dinner.
Limit yourself to 1 cup of vegetables at lunch and dinner.
Eat only fats and vegetables from the food list.
Eat carbs from the approved food list below.
Women may have one serving of starchy carbs at two
different meals. Make sure to move your carbs to the
meal after your workout if you’re exercising. Consume
them in the evening if not exercising (if possible).
You may substitute a fruit for a carb source (from the
food list) for 1 meal on this day.
Cheat Days
Low Carb Day
Keep portion sizes smaller than you're used to.
Keep your fat intake to a minimum.
You may have only supplemental fats, such as essential
fatty acid supplements in fish oil.
Limit yourself to 1 cup of vegetables at lunch and dinner.
Do not eat red meat or whole eggs.
Eat only fats and vegetables from the food list.
Re-feed Day
On Wednesday, eat at least four meals; five meals are
ideal. Eat every three to four hours, and be sure meals
have typical portion sizes.
Eat whatever you want.
You can fill up and satisfy yourself, but don’t binge
or stuff.
If you consume alcohol on this day - make sure you do it
AFTER a few cheat meals; otherwise, you could sabotage the hormonal effect of the cheat day.
A Quick Warning About Cheat
Days…
Cheat days and cheat meals should only be used to accomplish specific physical and psychological functions directly
related to fat-loss goals…
So I’ll only say this once. IF you binge or stuff all day long on
cheat days (trust me…I’ve had my moments), you’ll create a
downward spiral and completely sabotage your fat loss
goals.
BikiniBodyGuides.com | Barbara Carter
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important Tips and Tricks to Maximize the results of Your Cheat days
1. Try to avoid a lot of alcohol when cheating.
This can mess up the metabolic and hormonal effect you’re trying to accomplish. If possible, quit alcohol altogether.
2. Try to avoid a lot of deep fried foods and high
fructose corn syrup.
Deep fried foods are basically void of any nutritional value and therefore don’t provide any metabolic or hormonal
benefits for the cheat. High Fructose Corn Syrup has been shown to potentially block or negatively impact leptin levels.
3. Don't weight yourself for at least 2 to 3 days
after your cheat day.
This is HUGE, because it will keep you psychologically in the right spot because when you cheat right, almost all the weight
you’ve gained is just water weight from extra carbs.
4. Remember, for EVERY gram of carb you
consume your body holds nearly 3 grams of water.
Now you can see why you’ll gain some water weight after cheating. It’s just a natural part of the process.
You should be one to three pounds lighter a few days after you cheat day if you’re doing things properly and using
the next trick…
5. Plan for extra water the day after a cheat day.
Remember the extra water your body will carry (from all the carbs) the next day.
That’s why you hear people always talking about “carb-bloat” the day after cheating. And the more water you give your
body, the less it will HOLD onto.
BikiniBodyGuides.com | Barbara Carter
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Meal Types
You’ll see the following meal combinations on your meal
plan below:
1. P + F (proteins + fats / oil)
2. P + V (proteins + vegetables)
3. F (fat snack)
4. P + S (protein + starchy carb)
5. P (protein snack)
6. P + S + V (protein + starchy
carb + vegetables)
7. P + V + F (proteins + veg-
8. P + FR (protein + fruit)
9. FF/SA (free food / sweets
and alcohol)
*You’ll notice that fruit intake is limited for this cycle but
you’re allowed to substitute one fruit for a starch on Baseline days and you can consume fruit liberally for cheat meals
and cheat days if desired.
**Directions and guidelines for each individual day of the
plan are provided below each individual meal plan chart
below.
***If you feel it’s necessary to count calories or you’re
concerned with portion control, refer to the Calorie Counting
section on the next page. It breaks down calorie counting,
grams, and portion sizes in more details. Guidelines are also
provided below.
etables + fats / oil)
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Portion Sizes
Believe it or not, the size of your hands can help you burn
more fat. Ok, I know it’s sounds weird, but this is THE best
way to monitor your food intake to consistently maintain a
fat burning environment round the clock.
This is something I learned from the Metabolic Cooking
Book. Your fist, palm, and thumbs are directly related to
how many calories and grams you should be consuming
on a daily basis to burn more fat.
Here’s how it works.
1. Protein = the size of your palm
An acceptable range is 15 to 25 g per serving for women
and 20 to 40 g for men
If you’re not consistently exercising, these amounts
should be lower
2. Carbs = the size of your fist
Acceptable range should be 25 to 50 g per serving
Post workout should be more toward 35 to 40 for
women and at least 45 to 50 for men
Calorie Counting
If you follow the Extreme Weight Loss Meal Plan, counting
calories is NOT mandatory. I personally do not count
calories using the recipes and guidelines from the
Metabolic Cooking Book. But if you want to do so, here’s a
general ballpark figure on how you can count calories for fat
loss.
1.
2.
3.
10X your body weight = lose weight/burn fat
12X your body weight = maintain
15X your body weight = gain weight/lean muscle
This is just an estimate. Genetics, exercise intensity, sleep,
recovery, and supplementation can ALL affect overall results
as it relates to burning fat and/or gaining muscle.
You’ll have to adjust your calories depending on the results
you get. The one thing to remember though: Extreme calorie
cutting can put you in a fatigued state pretty fast.
Use it with care, and re-feed with carbs every couple of
days.
3. Fats = the size of the end of your
thumb x 2
Carbs and proteins only yield 4 calories per gram while
fats yield 9 calories per gram, which indicates you have
to monitor fat intake and use smaller portion sizes for
fats (ex: 12 to 15 nuts, not HALF the jar!)
Acceptable range should be 15 to 30 grams per serving
(approx. 1 to 2 tbsp.)
BikiniBodyGuides.com | Barbara Carter
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Food List
Type (P) = Proteins
Eggs and egg whites (try to use pastured-raised or locally
farmed fresh eggs)
Men: 2 whole with 4 – 5 whites
Fresh wild caught fish: Salmon, Trout, Tuna, Cod,
Tilapia, White fish
Men: 6-8 oz.
Women: 3-4 oz.
Women: 1 whole with 2 – 3 whites
Organic Cottage cheese (try to use full fat raw or almond
cheese)
Men: 1 cup
Other wild caught seafood: lobster, crab, shrimp,
scallops (limit intake)
Men: 6-8 oz.
Women: 3-4 oz.
Women: ½ cup
Organic Greek Yogurt (no/low sugar plain flavors only
Men: 1 cup
Women: ½ cup
Lean beef, venison, lamb, pork tenderloin, or fresh
ham (try to use grass-fed or locally farmed raise)
Men: 5-6 oz.
Women: 3-4 oz.
Turkey breast (try to use pasture-raised organic turkey
meat)
Men: 6-8 oz.
Women: 4-5 oz.
Chicken breast (try to use pasture-raised organic turkey meat)
Men: 6-8 oz.
Women: 4-5 oz.
Low carb protein powder (make sure you use a low temperature processed brand, see The Truth About
Supplements chapter for my recommended brand)
*We’re limiting your intake of egg yolks, but not because
of the cholesterol scare myth… but simply because we
want to strategically reduce the amount of fat in your diet
on certain days.
Type (S) = Starchy Carbs
1.
Consume only the following Starchy Carbs and follow
the directions and guidelines for each day provided below
each daily nutrition template.
2.
Serving sizes: Men under 200 lbs. = 1 cup, Men over
200 lbs. = 1½ cups. Women = ½ to ¾ cup. *Unless indicated
differently on meal plan.
3.
Make sure to move your starch (and fruit) based meals
to post workout or in the evening if you’re not exercising.
4.
Limit fat intake to under 10 g in all meals containing
starchy carbs.
Food List
Men: 1½-2 scoops (30-40 g)
Steel cut slow cook oats/oatmeal
Women: 1-1½ scoops (20-30 g)
Sweet potato / Yam
Potatoes
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Acorn and butternut squash
Watermelon
Wild rice, brown rice, black rice, white rice (steamed not
fried)
Blueberries
Quinoa
Raspberries
Blackberries
Acorn squash
Gluten free / wheat free pasta: rice flour or black bea
Legumes (avoid all canned beans and canned foods):
kidney beans, black beans, black-eyed peas, lima beans,
red beans, chickpeas, pinto beans, butter beans, navy
beans, lentils
Acceptable breads: Ezekiel, Millet, Rice (avoid all whole
grains, wheat breads, or wheat based products)
Acceptable wraps: Ezekiel or wheat/gluten free: rice
flour or sprouted grai
Corn (organic only and limit intake)
Peaches
Cranberries
Papaya
Plums
Pineapple
Nectarines
Tangerines
Pears
Grapes
Peas
Melon (honeydew, cantaloupe, etc.)
*Try to stick with starches from nature as much as possible.
Limit your intake of processed carbs.
Type (V) = Vegetables
Type (FR) = Fruits
1. Consume one serving of your favorite vegetables listed
below as indicated on your daily nutrition templates.
1.
You may have 1 serving of any of the following fresh
fruits in place of a starch on Baseline days when indicated
on your meal planner.
2.
3.
Serving size men = 1 to 1½ cups. Women = ½ to 1 cup.
2. Make sure to have at least two servings of green cruciferous vegetables per day.
3. Serving size (men and women) = 1 cup on all veggies (raw,
steamed, or minimally cooked)
Food List
Broccoli
NO fruit juices.
Food List
Asparagus
Cucumber
Cherries
Lettuce
Apples
Cabbage
Oranges
Cauliflowe
Grapefruit
Spinach
Bananas
Green beans
Apricots
Radishes
Kiwi
Onions
Mango
Celery
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BikiniBodyGuides.com | Barbara Carter
3.
Mushrooms
Monitor your portion sizes carefully with fats. It’s
very easy to overdo it and add in an additional 300 to 400
calories per day if you’re not careful.
Artichoke
Peppers (any type)
4.
Arugula
Tomatoes
Make sure you LIMIT fat in any meals containing
starchy carbs or fruits.
Spaghetti Squash
Food List
Brussels sprouts
Chia seeds, hemp seeds or ground up flaxseed
Zucchini
Fish oil or krill oil
Kale
Olive oil
Spring mix
Mayo (use small amounts and avoid canola or refined
vegetable oils)
Collard greens
Small amounts of raw cheese or almond cheese
Eggplant
Grass-fed or organic butter
Carrots
* Try to use organic or locally farm grown whenever possible.
Egg yolks (pasture-raised if possible)
Heavy cream (organic)
Type (F) = Fats or Oil
Raw nuts or seeds (monitor portions carefully)
1.
Consume ONLY one serving of fat as indicated on your
daily nutrition templates below.
2.
Coconut oil (virgin or expeller-pressed)
Nut butters (1 tbsp. women, men 1½-2 tbsp.)
2-3 oz. of avocado (about 1/2)
Serving size (men and women) = 1 tablespoon.
Cheese = a sprinkle or small serving. Egg yolks = 1 or 2 max.
BikiniBodyGuides.com | Barbara Carter
15
Other Nutrition Guidelines
Condiments
You may use condiments, but remember to watch out for hidden sugars and check carb count. Great examples
are mustard, salsa, hot sauces, and organic soy sauce.
You can also feel free to use the following in moderation:
Sea Salt
Horseradish
Stevia or other no/low calorie all natural sweeteners (xylitol and erythritol)
Pepper (any kind)
Vinegar
Ketchup (high fructose corn syrup free or no sugar only)
Garlic
Sweeteners And Other Misc. Foods
Limit intake of artificial sweeteners (sucralose, aspartame, saccharine, acesulfame-K
Try to use stevia, xylitol or erythritol instead
Stay away from cooking sprays and try to use small amounts of virgin or expeller-pressed coconut oil instead
About Dairy
About 60% of all adults are dairy intolerant to some degree. Pay close attention to how cottage cheese, yogurt and whey
protein make you feel.
If you experience bloating and digestive distress, make the following swaps:
Use a vegan protein powder instead of whey protein
Use a light protein shake or a handful 1-2 oz. of raw nuts instead of cottage cheese or yogurt
BikiniBodyGuides.com | Barbara Carter
16
Bikini Body Diet Meal Plan
Monday – day 1 – no Carb
Action
Type Women
Meal 1
P/F
1 whole egg and 2 egg whites scrambled;
bacon (limit 2 slices)
Meal 2
P/F
6 oz. cottage cheese (full-fat brand so carbs
are reduced)
Meal 3
P/V
3-4 oz. grilled salmon; 1 cup green beans
Meal 4
F
2-3 oz. of raw nuts (walnuts, almonds, macadamia, etc.)
Meal 5
P/V
4 oz. Grass-fed beef or lean red meat; 1
cup broccoli
Meal 6
P
Protein shake: Add 20 g protein powder to 6
oz. almond milk and 4 oz. water; blend.
Type Key: P= Protein
V = Vegetables
F = Fat
FR = Fruit
Daily Guidelines And Directions
No starches or fruits on this day
Feel free to eat red meat
Eat a fat snack all by itself between lunch and dinner
NO salads on this day
Keep portion sizes smaller than usual
If you can only get 4 meals you can skip meal 2 and 6
BikiniBodyGuides.com | Barbara Carter
17
Bikini Body Diet Meal Plan
Tuesday – day 2 – Low Carb day
Action
Type Women
Meal 1
P/S
3-4 egg whites scrambled; ½ cup oatmeal
with 1 packet Stevia and/or cinnamon
Meal 2
P
½ cup organic cottage cheese or ½ cup
organic Greek yogurt
Meal 3
P/V
3-4 oz. tuna on baby spinach greens (veggie
only not a salad)
Meal 4
P
Protein shake: 20-25 g protein powder added
to 10-12 oz. water in a blender; add ice for
desired thickness and blend.
Meal 5
P/V
Meal 6
P
Type Key: P= Protein
3 oz. Salmon; 1 cup steamed veggies
2-3 egg whites scrambles, topped with small
amount of salsa
S = Starch
V = Vegetable
Daily Guidelines And Directions
Keep fat intake intentionally low on this day
Do NOT eat red meat or whole eggs
Keep portion sizes smaller than usual
If you can only get 4 meals you can skip meal 2 and 6
Make sure you move your starch to the meal after exercise or consume it in the evening if you’re not exercising
BikiniBodyGuides.com | Barbara Carter
18
Bikini Body Diet Meal Plan
Wednesday – day 3 – re-feed day
Action
Type Key: P= Protein
Type Women
Meal 1
P/S
½ cup potatoes with your favorite omelet or
egg scramble
Meal 2
P / V (low
fat)
4oz lean beef; small house salad with 1 tbsp.
of extra-virgin olive oil and vinegar
Meal 3
P (low fat)
Protein shake: 20-25 g protein powder
added to 10-12 oz. water in a blender;
add ice for desired thickness and blend.
Meal 4
P/S/V
(low fat)
4-6 oz. of your favorite lean protein;
1 cup of your favorite pasta or rice;
1 cup of your favorite veggie
Meal 5
FF / SA
1 small serving of your favorite dessert (don’t
stuff)
S = Starch
V = Vegetable F = Fat
SA = Sweets & Alcohol
FF = Free Food
Daily Guidelines And Directions
You may have 1 serving of fruit with your first meal of the day or in place of a starch
Consume 1 starch at 2 different meals on this day and make sure at least one starch is consumed after exercise
Try your best to exercise an hour or two before your first evening re-feed
If you can only get 4 meals you can skip meal 2 and 6
Consume LOW fat in meals before and after exercise and meal containing starches
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Bikini Body Diet Meal Plan
Thursday – day 4 – no Carb
Action
Type Women
Meal 1
P/F
1 whole egg and 2 egg whites scrambled;
bacon (limit 2 slices)
Meal 2
P/F
½ cup organic Greek yogurt with 10 raw nuts
Meal 3
P/V
4 oz. meat loaf; 1 cup of your favorite veggies
Meal 4
F
2-3 oz. of raw nuts (walnuts, almonds, macadamia, etc.)
Meal 5
P/V/F
4 oz. grass-fed steak (fat source); 1 cup
broccoli
Meal 6
P
Protein shake: Add 20 g protein powder to 6
oz. almond milk and 4 oz. water; blend.
Type Key: P= Protein
V = Vegetables
F = Fat
Daily Guidelines And Directions
No starches or fruits on this day
Feel free to eat red meat
Eat a fat snack all by itself between lunch and dinner
NO salads on this day
Keep portion sizes smaller than usual
If you can only get 4 meals you can skip meal 2 and 6
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Bikini Body Diet Meal Plan
friday – day 5 – Low Carb day
Action
Meal 1
Type Women
P/S
Power Protein Pancakes: Miix together 3 egg
whites, 1 scoop protein powder, ½ cup oatmeal, and 1/8 cup water for batter. Top with
a handful of berries and sprinkle with xylitol.
Protein shake: 20-25 g protein powder
added to 10-12 oz. water in a blender;
add ice for desired thickness and blend.
Meal 2
P
Meal 3
P/V
Meal 4
P
Protein shake: 20-25 g protein powder added
to 10-12 oz. water in a blender; add ice for
desired thickness and blend.
Meal 5
P/V
3-4 oz. Salmon; 1 cup asparagus
Meal 6
P
2-3 egg whites scrambles, topped with small
amount of salsa
Type Key: P= Protein
S = Starch
4 oz. salmon; 1 cup green beans
V = Vegetable
Daily Guidelines And Directions
Keep fat intake intentionally low on this day
Do NOT eat red meat or whole eggs
Keep portion sizes smaller than usual
If you can only get 4 meals you can skip meal 2 and 6
Make sure you move your starch to the meal after exercise or consume it in the evening if you’re not exercising
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Bikini Body Diet Meal Plan
saturday – day 6 – Cheat day
Action
Type Women
Meal 1
FF
Bacon, eggs, hash browns and toasts (don’t
stuff)
Meal 2
FF
Chips and salsa (don’t stuff)
Meal 3
FF
Pizza or favorite cheat food (don’t stuff)
Meal 4
SA / FF
Eat your favorite dessert (don’t go overboard)
Alcohol (don’t go overboard)
Type Key: P = Protein
V = Vegetables
F = Fat
FR = Fruit
Daily Guidelines And Directions
Eat whatever you want in any amount, just don’t binge or stuff
You may consume Alcohol, but IN MODERATION
Follow all cheat day guidelines on page 9-10
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Bikini Body Diet Meal Plan
sunday – day 7 – no Carb
Action
Type Women
Meal 1
P/F
1 whole egg and 2 egg whites scrambled;
bacon (limit 2 slices)
Meal 2
P/F
½ cup organic Greek yogurt with 10 raw nuts
Meal 3
P/V
4 oz. meat loaf; 1 cup of your favorite veggies
Meal 4
F
2-3 oz. of raw nuts (walnuts, almonds, macadamia, etc.)
Meal 5
P/V/F
4 oz. grass-fed steak (fat source); 1 cup
broccoli
Meal 6
P
Protein shake: Add 20 g protein powder to 6
oz. almond milk and 4 oz. water; blend.
Type Key: P= Protein
V = Vegetables
F = Fat
Daily Guidelines And Directions
No starches or fruits on this day
Feel free to eat red meat
Eat a fat snack all by itself between lunch and dinner
NO salads on this day
Keep portion sizes smaller than usual
If you can only get 4 meals you can skip meal 2 and 6
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How To Save Money On Healthy Foods
I've already given you my Bikini Body Diet Meal Plan with clear instructions on what to eat and how to
eat. With that meal plan, I advice you to plan in advance on how you want to cook them and what
recipes to use. One major factor that caused me to fail to stick to my diet plans in the past was
because they comprise of bland foods. All I did was to steam or grill them and just force them down my
throat. My diet plans failed many times because I got sick of eating foods that are tasteless.
Eating healthy doesn't mean you can't have delicious tastyfood. There are many recipe books
available, so make good use of them. I personally like and use the recipes from Metabolic Cooking
book. My son and hubby eats the food I cook using those recipes and they love it too. You can read
my review of Metabolic Cooking book HERE. So plan your recipes and make a weekly journal using
the Bikini Body Diet Meal Plan guideline.
1. Plan - Shop - Prepare
If you plan a weekly food recipes journal, you will know what ingredients you need exactly to prepare
your meals for that week. So make a weekly grocery list. Plan-Shop-Prepare. A weekly grocery list
might be intimidating, but they are good as there are ways to get great deals on them. It all starts
with farmer’s markets and shopping in-season.
2.Seasonal & Local Shopping — And Freezing
Search the Web to find a local farmer’s market. Farmer’s markets give you the best local and seasonal
produce. Or be like my mother out on the farm and grow a lot of your own vegetables yourself.
Homegrown food always tastes better than the rest. If you are skilled in the kitchen, you can also
freeze and can a lot of seasonal foods.
My mother is a master at this, getting massive amounts of cheap, fresh blueberries, strawberries, and
raspberries in the summer and putting them in the freezer to stay stocked up all winter (and allowing me
to stock my freezer with them as well). I also put many ingredients in the freezer so they don’t go bad
(spinach, bananas, even broccoli). This allows me to take advantage of…
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2. Bulk Buying
These days there is a huge trend towards buying meat and seafood at a deal when you purchase a
large amount or in bulk. Search the internet for these deals, there are many. One particular website I
like and use is Vital Choice. An awesome organic food & seafood online shop where I can get
almost everything I need with great savings - organic nuts, grass-fed beef and seafood. I personally
buy in bulk and shop online at Vital Choice for great savings and convenience. In addition, pay
attention to the deals at your local grocer’s and keep your buying according to the Plan-ShopPrepare system so that you aren’t buying food you don’t need.
My freezer is also packed with raw nuts (almonds, walnuts, and pecans). They are bought in bulk
and stored in the freezer to prevent spoiling. I buy produce in bulk and can freeze the extra for
blender drinks.
You’re seeing a trend here. Buy in bulk and freeze. Don’t worry, you won’t lose the nutrients. Spinach
is spinach. Salmon is salmon. And it doesn’t stay frozen for long when you are eating according to
the Bikini Body Diet Meal Plan. To save money in the off-season, you can buy pre-frozen bags of
produce. It doesn’t always need to be fresh. These simple rules will help you save a lot of money
while eating better than ever before. Plus, a lot of those bagged and boxed foods are just as pricey,
and worse when you buy them on impulse. Having a plan alone will help you slash big bucks from
your grocery bill. Besides, it always helps to remember what Michael Pollan said, “Better to pay your
grocer than your doctor.” I agree.
PLAN WELL & EAT WELL!
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Getting Started
Firstly, I’d like to thank you for reading my eBook. This whole weight
loss journey (and getting a Bikini Body again) have ignited my
passion for life and sparks a razor sharp focus not easy for me to find
elsewhere. Today, I consider this journey to not even be about me,
but to be about the lives I can inspire with my own transformation.
The inspiration works both ways. It’s my sincere hope that you not
only learned some fundamentals for a fit and happy lifestyle, but that
you also decide to apply the knowledge in this book.
To get a bikini body, you have to understand that you need to put in
time and effort into it. You need to diet and exercise well. You need to be consistent and discipline. If I can lose 50
Lbs in 6months and get the ideal bikini body that I want, why can't you? There's no shortcuts, and there's no magic
pills. All I did was to diet and exercise consistently.
If you struggle to exercise because you don’t know what to do, this Workout Routines For Women could be a
great place to start. I've compiled a list of effective workout routines that I recommend you to do. CLICK HERE to
read it.
Please understand that nothing happens overnight. You sure as heck didn't become fat or create all of the bad habits
overnight, so you can’t expect to overcome them that fast. If you draw a line in the sand and completely rearrange
your diet and exercise to mimic everything in this book all at once, you are only setting yourself up for failure. It is my
recommendation that you find a pace, a pace that works for you and your lifestyle. All I ask is that you stay consistent.
Let’s work in 30 day increments. Set a new goal every 30 days; remember it should be difficult but attainable .
Remember, change takes time and patience. Your success is right around the corner. The only difference is now you
are equipped with the right information and tools to get there faster without jeopardizing your health.
PLEASE stay in touch with me, I absolutely want to hear how you’re doing. I am serious. I can easily be reached
through my email [email protected] or on twitter @bikinibodyguid3. I welcome your questions-or heck, if you just want to say hi, I’d love that too!
Good luck & God bless!
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THE BIKINI BODY DIET & EXERCISE DIARY
Keep track of your food intake in the diary below. Or create your own using a notebook, journal or on your computer.
Week starting:
DIET
Meal 1
Water count:
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Notes
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Exercise
Daily Goals
Daily goals achieved?
Monday
Yes / No
Tuesday
Yes / No
Wednesday
Yes / No
Thursday
Yes / No
Friday
Yes / No
Saturday
Yes / No
Sunday
Yes / No
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