DISCLAIMER NOTICE The advice and information contained in this workout DVD, videos and nutrition components may not be appropriate for all individuals. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or promotion of this workout and nutrition program are not responsible for any injuries or health conditions that may result from advice, opinions, and workouts contained in the Photoshoot Diet workout system. The information in this workout and nutrition program are the opinions of the author and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program. If you choose to follow the Photoshoot Diet workout and nutrition program without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. Exercises include tutorials and detailed descriptions to give you the information you need to be able to perform the exercise with proper form. However, it is your responsibility to warm up properly, determine the weight you will use, perform each movement correctly, get professional supervision if you're unsure of an exercise technique and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury. 2012 Flavilicious Fitness. All Rights Reserved Let me start off by saying thank you for your interest in my photoshoot prep. My step-by-step Abs Diet got me ready from my photoshoot earlier this year. I admit that the photoshoot preparation is tough! I had ZERO cheat days for 8 weeks and strategically decreased my calories as the deadline approached. If I were to eat this way throughout the year, I would surely not be taking in enough nutrients to keep me healthy. That being said I advise you to keep your calories no lower than your weight x 10 and no longer than two week at this calorie level. How this works. I have outlined all the calories and the macronutrient breakdown for each week. Simply change all my numbers to match your weight in the charts provided to get your macronutrient breakdown and calories required for each week. Remember to weigh yourself every 2 weeks to adjust the calories. Photoshoot - Sunday Starting weight = 117 lb. 2012 Flavilicious Fitness. All Rights Reserved Photoshoot Weight 108 pounds! *Cardio done in the morning on an empty stomach Monday ON Tuesday ON Wednesday ON Thursday OFF Friday ON Saturday ON Sunday OFF *No changes for the 8 weeks. No workout Friday and Saturday before shoot. Do workout Thursday night if desired. 2012 Flavilicious Fitness. All Rights Reserved Type to enter text Cardio Week 1-2: 3 x 20 minutes HIIT 1 x 40 minutes slow cardio Week 3-4: 3 x 30 minutes HIIT 1 x 40 minutes slow cardio Week 5-6: 4 x 30 minutes HIIT 1 x 40 minutes slow cardio Week 7: 5 x 30 minutes HIIT 1 x 40 minutes slow cardio Week 8: 4 x 30 minutes HIIT no cardio Friday & Saturday before the shoot Type to enter text Weight Training: Photoshoot Day: Morning - High Protein & High Fats (same breakfast as week 1) During - High Carbs - anything you want 2012 Flavilicious Fitness. All Rights Reserved Week 1-2 Protein 35% Fats 35% Carbohydrates 30% Week 3-4 Protein 35% Fats 35% Carbohydrates 30% Week 5-6 Protein 40% Fats 35% Carbohydrates 25% Week 7-8 Protein 50% Fats 30% Carbohydrates 20% Type to enter text Macronutrient Breakdown: Type to enter text Calories Week 1-2: weight x 12 (117 lb. x 12 = 1380 calories/day) Week 3-4: weight x 11 (114 lb. x 11 = 1282 calories/day) Week 5-6: weight x 10 (111 lb. x 10 = 1100 calories/day) Week 7-8 weight x 9 (110 lb. x 9 = 1000 calories/day) Protein 35% Fats 35% Carbohydrates 30% Protein There are approximately 4 calories in every gram of protein: Fats There are approximately 9 calories in every gram of fat:
weight (117) x 12 = 1380 calories 1380 x 0.35 (35%) = 483 calories from protein
483/4 = 120/5 meals = 24 grams of protein every meal 1380 x 0.35 = 483 calories from fat 483/9 = 54 grams of fat divided by 2 meals = 26 grams in both meals 2012 Flavilicious Fitness. All Rights Reserved Type to enter text Weeks 1-2 Carbohydrates There are approximately 4 calories in every gram of carbohydrates:
Meal 1: Protein (24 g) + Fat (26 g) Ground Beef + Egg + Veggies Meal 2: Protein (24 g) + Carb (52 g) Turkey + Brown Rice/Quinoa/Sweet Potatoes + Veggies Meal 3: Protein (24 g) Egg Whites/White Fish + Veggies WORKOUT Meal 4: Protein (24 g) + Carb (52 g) Shake + Oatmeal + Greek Yogurt + Fruit Meal 5: Protein (24 g) + Fat (26 g) Chicken + Salad with Mixed Nuts & Avocado/EVOO 1380 x 0.3 = 414 calories from carbohydrates 552/4 = 104 divided in 2 meals = 52 grams (veggies not included) What my meal plan looked like: 2012 Flavilicious Fitness. All Rights Reserved Protein 35% Fats 35% Carbohydrates 30% CHANGES: Cut out all dairy other than the dairy in my protein shake Cut out gluten (no more oats). Cut out fruit other than grapefruit. Added on 30 minutes of HIIT to my cardio routine. Protein Fats Carbohydrates
1282 x .35 = 449/4 = 121/5 = 22 grams of protein/meal
1282 x .35 = 449/9 = 50/2 = 25 grams of fat in two meals 1282 x .3 = 384/4 = 96/2 = 48 grams of carbohydrates in two meals 2012 Flavilicious Fitness. All Rights Reserved Type to enter text Weeks 3-4 Meal 1: Protein + Fat Ground Beef + Egg + Veggies Meal 2: Protein + Carb Turkey/Chicken + Brown Rice/Quinoa/Grapefruit + Veggies Meal 3: Protein Egg Whites/White Fish + Veggies WORKOUT Meal 4: Protein + Carb Protein Shake + Sweet potato +Veggies Meal 5: Protein + Fat Chicken + Mixed Nuts & Avocado + Veggies or Salmon + Avocado Salad
What my meal plan looked like: 2012 Flavilicious Fitness. All Rights Reserved Protein 40% Fats 35% Carbohydrates 25% CHANGES: Cut out protein powder and rice (only because it is higher in calories) Cut out grapefruit. Carbohydrates only after my workout. Fats in 3 meals instead of 2. Added on more day of HIIT. Protein Fats Carbohydrates: 1100 x .40 = 440/4 = 110/ 5 = 22 grams of protein/meal 1100 x .35 = 385/9 = 42/3 = 14 grams of fats for 3 meals 1100 x .25 = 275 = 68 grams for carbohydrates in one meal. 2012 Flavilicious Fitness. All Rights Reserved Type to enter text Weeks 5-6 Meal 1: Protein + Fat Ground Beef + Egg + Veggies Meal 2: Protein + Fat Turkey / Chicken + Mixed Nuts + Veggies Meal 3: Protein Egg Whites / White Fish + Veggies WORKOUT Meal 4: Protein + Carb White Fish + Sweet Potato / Quinoa + Veggies Meal 5: Protein + Fat Chicken + Avocado Salad with Flaxseed Oil or Salmon + Veggies What my meal plan looked like: 2012 Flavilicious Fitness. All Rights Reserved Protein 50% Fats 30% Carbohydrates 20% Changes: Added one more day of HIIT Protein Fats Carbohydrates 990 x .5 = 495/4 = 124/5 = 25 grams of protein/meal. 990 x .3 = 297/9 = 33/3 = 11 grams of fats in three meals 880 x .2 = 198/4 = 50 grams of carbohydrates in one meal 2012 Flavilicious Fitness. All Rights Reserved Type to enter text Weeks 7-8 Meal 1: Protein + Fat Ground Beef + Egg + Veggies Meal 2: Protein + Fat Turkey / Chicken + Mixed Nuts Meal 3: Protein + Fat Egg Whites + Avocado WORKOUT Meal 4: Protein + Carb White Fish + Sweet Potato Meal 5: Protein + Fat Salmon + Veggies What my meal plan looked like: 2012 Flavilicious Fitness. All Rights Reserved Today is a fun day! You will be eating a lot of calories FINALLY and eating often. You will be eating protein and carbs every 2 hours today. In the last meal eat protein and fats only. You want to wake up early and start eating. You need to eat at least EIGHT meals today, ten is better. Protein Sources: White fish every other meal and chicken every other meal. Carbohydrates Sources: White rice every other meal and sweet potatoes every other meal. *No veggies until last meal today, veggies cause some bloating which is not what you want before a photoshoot. Make sure to take some digestive enzymes as directed on package. Any store brand digestive enzymes will do. Last meal: Salmon and a leafy green salad with lemon and avocado. You can add in more carbohydrates if you feel you need them. Today your metabolism will be soaring. You will be surprised how hungry you are. For a natural diuretic, take Dandelion Root as instructed for 8-10 days before the shoot. 2012 Flavilicious Fitness. All Rights Reserved Type to enter text CARB UP - One Day Before Shoot Macronutrient Breakdown: Protein Fats Carbohydrates CONGRATULATIONS! Have an amazing photoshoot or special occasion and please send me your pictures to: flavia@flaviliciousfitness.com Protein 30% Carbohydrates 60% Fats 10% Weight x 14
109 x 14 = 1526 x .3 = 458/4 = 114/8 = 14 grams of protein/meal 1526 x .1 = 152/49 = 17 grams of fats in your last meal 1526 x .6 = 915/4 = 228/7 = 32 grams of carbohydrates in 7 meals (if you can get in one or two more meals in, the better. Dont worry about going over your calories) 2012 Flavilicious Fitness. All Rights Reserved