The Dolce Diet: 3 Weeks to Shredded PDF
Preview The Dolce Diet: 3 Weeks to Shredded
- - - - D 0 L C E The Diet ... ' Weeks Sthor edded - - .. - - - - CONTENTS - Introduct.i o.n .. . . . . . . . . . . . . . . . . .2 . . . . . . . . . . . . . . . . . . . . . . . . . . My PersonWaeli ghCtu t.. ....... . . ... ..... 4 . . . . . . . . . . . . . . . . . . 27.8p oundtso g o:T heM ealP lan.. . . . . . . . . . . . .5 . . . . . . . . . . . . . . . Feedintgh eF urnace.. . . . . . . . . . . . . . . . 7. . . . . . . . . . . . . . . . . . . . . . . AlmosTth ere... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 - TheP ayof.f . . . . . . . . . . . . . . . . . . . 1.1 . . . . . . . . . . . . . . . . . . . . . . . . . . . TheB igD ay. ..................................1.3. .......... - GettiSntga rte.d . . . . . . . . . . . . . . . . . .1 6. . . . . . . . . . . . . . . . . . . . . . . . . Let'Gse tG oing... . . . . . . . . . . . . . . . . . .1 7. . . . . . . . . . . . . . . . . . . . . . Whata reY ou?.................................1.9. ......... .. SurveWyh at's L..e f.t .. . . . . . . . . . . . . . . .2 1. . . . . . . . . . . . . . . . . . . . . . Letg'so Shopping. . . . . . . . . . . . . . . . . .2 3. . . . . . . . . . . . . . . . . . . . . . . Geto n Board. . . . . . . . . . . . . . . . . . . 2.5 . . . . . . . . . . . . . . . . . . . . . . . . . TheD ie.t. .................................... .2.6. ......... ... Breakfa. .s.t. . .... ..... . .... ............ . . ... .. .. . ...... .. 29 - Lunc.h. .....................................3.1. ........... Snack.s. .........................................3.2. ...... Dinne.r. .....................................3.3. ........... - FreeM eal.s . . . . . . . . . . . . . . . . . . . .3 4. . . . . . . . . . . . . . . . . . . . . . . . . . 3 Dayso fE atin.g . . . . . . . . . . . . . . . . . 3.5 . . . . . . . . . . . . . . . . . . . . . . . . Exerci.s.e.. . . . ... . . ... . .. ........ . .. . . ..... .... .. ........ 39 21D ays2,1 G oals. . . ... . . ... .. . . 40 . . . . . . . . . . . . . . . . . . . . . . . . . . - Notes 44 . . . . . . . . . . .. .. .. . . . . . . . . . . .. . .. . . . . .. . . . .. . . . . . . . .. . . - .. TI-lE DIET D 0 L C E 3-WEEKS TO Sl-iREDDED -Intcrtodi-uon - - BetweeAnp r1i6l2, 0 0a7n dJ un1e, 2 007I, redumcyeb do dyweight fro2m1 2.p8o undtso1 70p oundOsn.e d ayl ateornJ, u n2e ,2 007I, competeadsa professmiioxneamdla rtial weairgthiis1nt9g 8 poundTsh.im sa nuailas serioefes x cerpttask efnr ommy forthcomcionmgp leltief esbtoyolk'e,' TDhOeL CE DieLti:v iLnega n." - HereIw, i dlelt atihlef oodIsa ted uritnhgel astth rewee eks tohfa t 42-pounwde ighrte ductaiolno,nw gi tthh eb asic prionfcg iopalle s settainndgd iscipIel imnpel oyed. Thipsr ogracmo vemrasn yo ft hep rincitphlaeftso rtmh e major - foundatoifmo ynl ifweo'rs-k a ttainviinbgr ahneta latnhd e xceeding physilciamli tatthiroonusng uht ritliiofneaslmta ynlaeg ement. My resualrtecs e rtainnoltty y pical atnodb een oxtp ectbeydf ollowing thimsa nuaIlit.ms y intenttioto ena cyho ut he baosfid cesv eloping youorw nn utritliiofneaslat nydjl uem pstyaorutor w nh ealatnhd .. fitnpersosg r.a m .. I - - - - MiDkoaaels cl pebo l.w( iealfrnet adfeas tr ll ) pba r.to mefirmex asaersrdtit ioianslat l. 280 170 dolcediet.com 2 - - - PLEASREE AD! 1 - Alwaycso nsuwlitta h q ualifmiedeidc adlo ctobre forset arttihnigs ora nyd ieatn de xercpirsoeg ram. - Thimsa teriifsao lir n formatpiuornpaolso ensla yn dn oti ntended top rescrtirbeeoa,rt d iagnoasneym ediccaoln dition. - - - ... - MiwckiletQih u"e iARnnMttPJ oAanGc EkP"sr oDenosW nihaadin etdne t durwieniTgDgh oheDl-h ihciaeeenstol s vp.eve red t erans. UFC UFC9 2 40U FC - - dolcediet.com 3 - - - - TI-lE DIET D 0 L C E 3-WEEKS TO 51-IREDDED ... -My per3sw-oeneakwl e igchut-t - Then exfte wp agewsi dlelt aoinleo fm yw eighctu tsD.u ritnhges ix ... weekosf p reparaftoitroh nif si gahntd s ubsequweenitg h-hiand,t oI los4e2 .p8o undIsc .a med ownf roam v erhye alt2h12y. p8o undtso thew elterweicglhatls ism oif1t 7 0p ounds. Ih aves aitdh ibse foraen dw islaly i atg aihne r.e. . DON OTT RTYH IYSO URSELF! ,. Ia m a professainodnw aalsu ndesrt rmiecdti csaulp ervision. Myw eighlto sisns e ithteyrp icnaolre xpectweidt thh ,io sra nyt ypoef prograTmh.ii sn formaitasi roent elolfim nyg personal story. Ih avei ncludmeadn yc hapteexrc erpftrso m umpyc oming complentuet ritliiofneaslbt oyolk"e,T hDeO LCED ieLti:v iLnega n" - whicyho uw ifliln mdo sht elpful. Enj!o y - dolcediet.com 4 - - TI-lE DIET D 0 L C E 3-WEEKS TO 51-tREDDED - -27p.o8u ndtsog oT:h eM eaPlal n- - - May1 01-6,2007 197l.b8s - Thiisst h ee xacmte alp laInf ollowtehdr ewee ekbse formey weigh-ait1n 7 0p ounds. MEAL1 : 4 egwgh itIe1 sl arghea ndffurle ssphi naIcV h2f resh ... tomatIo1 �f reosnhi oIn1 T bspF.l aOxi Il1 T bspS.m arBta lance ButteSrpyr eawdi tFhl aAxd dedI 2 s licLeosu &i sR icThu rkBeayc oIn .. 12o zT.r opicOarnaan gJeu icwei tCha lciaunmd V itamDi and dedI 1f reasphp loerp eaIr1 c upG reeTne aI 3 2o zp.u rifwiaetde r - MEA2L: 4o zg.r ilclheidc kberne aIs2 tl arghea ndffurless h spinaIcV h2f retsohm atIo2 d iplilc ksllei cI1e T sb spF.l aOxi Il1 T bsp. - ExtrVai rgOilni vOeiI l1 f reasphp loer p eaIr1 c upG reeTne aI 32o zp.u rifwiaetde r - POST WORK3O0UgwT h:e yp roteI1i a np plIe1h cupd ried cranberries - MEA4L: 4o zg.r ilclheidc kberne aIs2 tl arghea ndffurlesss phi nach I1 hfr etsohm atIo2 d iplilc ksllei cI1e T sb spF.l aOxi Il1 T bspE.x tra - VirgOilni vOeiI l1 c upm ixebde rrIi1e c su pG reeTne aI 32o zp.u rifwiaetde r - POTS WORKO3U0Tgw: h eyp roteI1i c nu pa pplsea ucIe1;2 cup oatmeal - - dolcediet.com 5 - - - ·- "Myw eigmhitg hste emh igh butIf eeglr eaatn ds eem y - bodyc hangienvge rdya y. Thiasm ounto ff ookde eps me satisfaineded n ergizedT.h eh ard paritso n �--------------------------� thewa y!" - .. - - - - Ramtpoakgees - tshtaeat g e 1w1e4i gh-ins UFC afa4t 5e-rp ound weciHugeth .t weiiangt h ed l������������������������o2Tf0sD.ha 5aoreseD1l sibcueetl .t - � ,. - - dolcediet.com 6 - ... TI-lE DIET D 0 L C E 3-WEEKS TO 51-IREDDED -FeedtihnFegu rna-ce May1 7-232,0 07 191.l3b s Thiists h ee xacmte alp laIn folltowwowe de ekbse formey weigh-in at 1p7o0u ndIsh .a veu nderlianneycd h angefsr otmh ep revious - weekf oyro urre ference. MEAL1 : 4 egwgh itIe1 sl arghea ndffurle ssphi naIcY2 h f resh tomatIo1 4f reosnhi oIn1 T bspF.l aOxi Il1 Tbsp. Smart Balance ButteSrpyr eawdi tFhl aAxd dedI 2 s lices &L RoiucTihus r kBeayc oIn - 8o zT.r opicOarnaan gJeu icwei tCha lciaunm dV itamDi and dedI 1f reasphp loer p eaIr1 c upG reeTne aI 3 2o zp.u rifwiaetde r MEA2L: 4o zg.r ilclheidc kberne aIs2 tl arghea ndfufrless h spinaIc1h h f retsohm atIo2 d iplilc ksllei cI1e Tsb sp. OFilIl1a T xb sp. - ExtrVai rgOilni vOeiI l1 f reasphp loer p eaIr1 c upG reeTne aI 32o zp.u rifwiaetde r - POSWTO RKOUT:2 0qw heyp roteIi1 nf resh aIpY2 p cluep d ried cranberries - MEA4L: 4o zg.r illed cbhriecakIs2e tl n a rghea ndffurless h spinach - I1 hfr etsohm atIo2 d iplilc ksllei cI1e T sb spF.l aOxi Il1 T bspE.x tra VirgOilni vOeiI l1 c upm ixebde rrIi1e csu pG reeTne aI 3 2o z. purifwiaetde r - POSWTO RKOUT:2 0gw heyp roteIi1 nc upa pplsea ucIeV 2cu p - oatmeal dolcediet.com 7 - - "Thwiese k,Ia m slowllyo wering .. my calories tarnydit nogk eep my foodi ntakaes l owa s 1 possibwlhei,l set iglelff inagl tlh e .--'---_____----. nutrieInn tese dt ok eepm e Thisiswhere training hard. theh unger �-bugstarls -------------� talkitnog me." .. • MiDkoel ce .. trUa.iSn.s I Arsmoyl diers otfh e .. Sq2nd.u adron ' Cav2nda lry Regiment StTreyakme r iFnLo erwti s. WA. 'I ����� ����������� -- - .. dolcediet.com 8 - TI-lE DIET D 0 L C E 3-WEEI<S TO 51-iREDDED - AlmostT he-re - May2 4- 272,0 07 186l.b2s Thiists h ee xacmte alp lan I fotlhlefo iwrhesadtlo ffm yw eigh-in weekI.h ave underalniycn headn gefsr om ptrheev iwoeuesk f or .... yourre ference. - MEAL1 : 3e ggw hitIe1 sl arghea ndffurle ssphi naIc14 h f 1resh tomatIo1 14f reosnhi oIn1 T bspF.l aOxi Il1 T bspS.m arBta lance - ButteSryp reawd F laAxd dedI T4oF -urkIe6 yo zT.r opicOarnaan ge Juice Cwailtchi aunmd V itamDi and dedI 1 freasphp loer p eaIr - 1 cupG reeTne aI 3 2o zp.u rifwiaetde r MEA2L: 3e ggw hitIe2 sl arghea ndffurlesss phi naIc1 hf14 r esh - tomatIo1 diplilc ksllei cIe1 Ts b spF.l aOxi Il1 T bspE.x tVriar gOilni ve OiIl1 freasphp loer p eaIr1 c upG reeTne aI 3 2o zp.u rifwiaetde r - POSWTO RKOUT1:5 gw heyp roteI1i f nr easphp lIe1h cupd ried - cranberries MEA4L: 4o zs.t eamesda lmoIn2 l arghea ndfuflresss phi naIc h - 1h fretsohm atIo2 d iplilc ksllei cI1e T sb spF.l aOxi Il1 T bspE.x tra VirgOilni vOeiI l1 c upm ixed beIr1 rc iuepGs r eeTne aI 3 2o z. - purifwiaetde r POSWTO RKOUT15:g w heyp roteIi1 cn u pa pplsea ucIe0 cup - oatmeal - - dolcediet.com 9
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