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2012 Flavilicious Fitness.

All Rights Reserved


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
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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
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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%
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Macronutrient Breakdown:
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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
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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
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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
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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
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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
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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

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