DNA BodyWorx 21 Day Plan

21 Day Plan

Total Calories Per Day: 1600

Total Daily Macro Nutrients:

Protein – 120 - 160 grams  (Calories: 640)

Carbohydrates – 120 grams (Calories: 480)

Fats – 53 grams (Calories: 480)

Fiber – 47 grams

Description of Macro Nutrients:

Protein (Essential) – poultry, fish, meat, eggs

               (non-Essential)  - nuts, nut butter, legumes, protein powders, chickpeas

Carbohydrates – complex carbs are anything not made with white flour

                               Examples: sweet potatoes, wild rice, brown rice, fruits (watch sugar content)

                                                   Vegetables, non-white pasta

Fats – simple fats, monounsaturated oils (coconut oil, olive oil, safflower oil)

            You may include butter but keep in mind it is a saturated fat but your body does know how to

            process it (you can pronounce everything on the label)

Fiber – read the labels of the foods you eat; fiber will help you feel full and aid in digestion

During your first 21 days I suggest you stick to measuring your foods, paying close attention to the contents of the foods, and sticking as close to the above figures as possible.  It will be challenging but this program is doable. (Reference information: http://healthyeating.sfgate.com/daily-high-protein-low-carb-plan-budget-1009.html)

Physical Activity:                                                                                             

The recommended cardio activity per day is 30 minutes which totals 150 minutes per week.  I’m suggesting you start with 90 minutes per week and work towards the 150 minutes per week.  By the end of the first three weeks you should be at the 150 minutes.

Make sure the cardio activity you are doing is challenging … deep breathing, no more than five word conversations can be held when doing the activity. If you will be using a treadmill do a 3-5 minute warm-up at 3.0 mph.  Steadily increase the mph to 4.5 at this point also increase the incline to 3.0.

Strength Training: do some form of strength training. It could be free weights (Dumb bells), barbell training, or body weight exercises.  I would like to meet with you soon to go over a few weight bearing exercises that you can do at the gym.

Body Weight (BW) Exercises for Home:

BW Squats – 3 sets 10 reps

Push-ups – 3 sets 5 reps

Split Squats – 3 sets 8 reps each leg

Side lunges – 3 sets 8 reps each leg

Mountain Climbers – 30 secs for 3 rounds (30 sec each round)

Timed Planks – 30 seconds 3 times the first week (45 sec the next week, 1 minute the following week)

Gym Workout:

http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0?day=1

Follow the above training plan.  Pick two days that you will be able to do strength training.

Sample Food Plan for a Week:

Monday

• Breakfast:  2 egg omelet with various vegetables, cooked with butter or coconut oil.
• Snack: Handful of almonds or peanuts and a piece of fruit
• Lunch: Grass-fed greek yogurt with blueberries and a handful of almonds.
• Snack: Cheese sticks (2) with sliced turkey or chicken (can be low-sodium lunch meat)
• Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

• Breakfast: Turkey Bacon and 4 eggs (3 egg whites, one whole egg) w toast
• Snack: Veggies with peanut butter
• Lunch: Leftover burgers and veggies from the night before.
• Snack: Almonds or Cashews w a piece of fruit
• Dinner: Salmon with butter and vegetables.

Wednesday

• Breakfast: 2 Eggs and vegetables, cooked with butter or coconut oil
• Snack: Turkey burger w ½ bun
• Lunch: Shrimp salad with some olive oil.
• Snack: Protein cookie (Lenny & Larry’s) ½ the cookie
• Dinner: Grilled chicken with vegetables and ¼ cup of rice

Thursday

• Breakfast: 2 egg Omelet with various vegetables, cooked with butter or coconut oil.
• Snack: Same as Monday
• Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
• Snack: Same as Monday
• Dinner: Steak and veggies.

Friday

• Breakfast: Turkey Bacon and 3 Eggs (2 egg whites, 1 whole egg) with toast
• Snack: Same as Wednesday
• Lunch: Chicken salad with some olive oil.
• Snack: Same as Wednesday
• Dinner: Turkey chops with vegetables.

Saturday

• Breakfast: 3 egg Omelet with various veggies.
• Snack: Something 200 calories
• Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
• Snack: 200 calorie snack choice
• Dinner: Meatballs with vegetables.

Sunday

• Breakfast: Turkey Bacon and 2 Eggs with grits
• Snack: Same as Tuesday
• Lunch: Smoothie with coconut milk chocolate-flavored protein powder and berries or a 6in. Turkey sub loaded with veggies and a small bag of popcorn or sweet potato chips
• Snack: Same as Tuesday
• Dinner: Grilled chicken wings with a raw spinach salad.

To keep your metabolism up you may include an additional 100 calorie snack at the end of the day. The timing of the snack should be about 2 hours after the respective meal.

Beverages during the first 21 days should be water, coffee, and tea. NO ARTIFICIAL SWEETNER

You may use honey, agave nectar, or raw sugar.