The Perfect Diet For Weightloss | Week 3 Update!!! | 12 Week Program For FREE!!!

If you are watching this video, then you are wanting to lose some weight. This diet is fail proof and if you give it 100% you will lose as much weight as you want to. This diet is for 12 weeks but if you want to go 16 weeks that will be perfectly fine. Here is your Grocery List and it is very simple and affordable!

*GROCERY LIST*
1) Chicken Breast (Skinnless) *Between 5-10 pounds
2) 93% Lean Ground Turkey *Between 5-7 pounds
3) Whole Eggs (I usually get a 60 count case from Walmart $4.00)
4) Liquid Egg Whites I usually get 1-2 Bottles
5) Quaker Weight Control Oatmeal I usually get 2 boxes
6) White OR Brown Jasmine Rice I usually get 20 pound bag
7) Fresh OR Frozen Broccoli I usually buy it in bulk
8) Baby Spinach
9) Fresh OR Frozen Blueberries I buy them frozen they are cheaper
10) Light Greek Yogurt
11) Coconut Oil
12) Natural Jiff Peanut Butter Low Sodium

*Condiments*
1) Mustard, Heinz 57, Hot Sauce, Black Pepper, Mrs. Dash

**SUPPLEMENT LIST**
1) Dyamize Protein Powder (Any Isolate Protein) 2 servings per day
2) Sports Multi-Vitamin 1 serving with breakfast
3) Quadra Lean 1-Breakfast the 1 before and 1 after workouts
4) L-Carnitine 2.5 grams 4x daily (split about 4 hours apart
5) Amino Acids 5 grams during workout session

***CARDIO***
MONDAY, TUESDAY, THURSDAY, FRIDAY - 40 minutes post workout on treadmill 3.5 incline and 3.5 miles per hour
WEDNESDAY, SATURDAY - 20 minutes post workout on Stair Master and aim for 60 steps per minute
SUNDAY - 10 Minutes of HIIT (I will post this video for you every Saturday Morning)

****Nutrition Week-1 For Men***
Meal 1) 1 whole egg, 80 grams liquid egg whites (non cooked weight), 50 grams baby spinach (non cooked weight), 50 grams blueberries, 1 pack quaker weight control oatmeal

Meal 2) 8 ounce chicken (cooked weight), 100 grams jasmine rice, 100 grams broccoli ( cooked weight)

*Pre-Workout Meal* (Eat this meal before you workout no matter what time you go to the gym. This is always the meal you eat before you go to the gym)

Meal 3) 8 ounce chicken (cooked weight) 200 grams jasmine rice (cooked weight) 100 grams broccoli (cooked weight) 14 grams coconut oil

*Post Workout Shake* Drink this immediately after your workouts
Meal 4) 16 ounces water, 2 servings protein powder, 20 grams peanut butter, 1 yoplait light greek yogurt

Meal 5) 8 ounce 93% lean ground turkey (cooked weight) 100 grams broccoli (cooked weight)

****Women's Nutrition Week-1****
Meal 1) 80 grams liquid egg whites (non cooked weight), 50 grams baby spinach, 2 ounces 93% lean ground turkey, light Yoplait yogurt

Meal 2) 4 ounces 93% lean ground turkey (cooked weight), 50 grams broccoli (cooked weight)

*PRE WORKOUT MEAL*
Meal 3) 4 ounces 93% lean ground turkey (cooked weight) 50 grams jasmine rice (cooked weight), 14 grams coconut oil, 50 grams broccoli (cooked weight)

POST WORKOUT SHAKE
1 serving isolate protein powder, 16 ounces water, 16 grams peanut butter and 1 pack quaker weight control oatmeal

Meal 5) 4 ounces 93% lean ground turkey (cooked weight) 50 grams broccoli (cooked weight)

Mondays Workout https://www.youtube.com/watch?v=UTx96MJq7NE&t=23s
Tuesdays Workout https://www.youtube.com/watch?v=ugs2jDxsc2Q&t=446s
Wednesdays Workout https://www.youtube.com/watch?v=NjmhNtOR-aA&list=PLnzshqRQzoUUXkhmRIrOfkEAISPJQ5yL4
Thursday's Workout https://www.youtube.com/watch?v=TycQL...
Friday's Workout https://www.youtube.com/watch?v=v_VdPOblNaM
Saturday's Workout https://www.youtube.com/watch?v=Pr2lEg9QW1Q&list=PLnzshqRQzoUUXkhmRIrOfkEAISPJQ5yL4&index=19
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