3 Weeks to Lean - Exercise, Nutrition, & Rest Plan


Here is my updated “3 Weeks to Lean” (Exercise, Nutrition, & Rest)
System, which I believe is the “Healthiest Weight Loss Solution”, in an accelerated plan for you to begin your Spring season with:


3 Weeks to Lean Accelerated Plan

(3 Step - Exercise, Nutrition, & Rest - Plan in 3 Weeks)


Week 1 Goals / Step 1


–   10-20 minute Walk after dinner 3 times per week

–   Clean-up food choices

–   Go to bed and Get-up same time everyday with 8hr goal


Week 2 Goals / Step 2


–  Walk for 30 min. 3x week after dinner + 30 min. Resistance Training Workout 3x week + Stretching

-  Clean-up food choices, smaller dinners, and smaller portions all day

–  Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes


Week 3 Goals / Step 3


–  Walk for 30-45 min. 3x week after dinner + 30-45 min. Resistance Training Workout 3x week + Stretching


–  3 meals + 3 snacks of Protein, Carbohydrate
(Breakfast-Complex Carb, Mid Morning-Fruit, Lunch-Complex Carb, Late
Afternoon-Fruit, Dinner-Veggies, and Late Evening-Veggies), and Water
each day


–  Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes + get 30-60 min. for self each day


Plug-in The Following Foods to the Plan and
Only Eat Until Satisfied, Not Full!

Healthy Proteins:

Almonds, Walnuts, Chicken Breast, Chicken Burger, Turkey Breast, Turkey Burger, Pecans, Peanuts, Peanut Butter, Almond Butter, Salmon, Tuna Canned, Tuna Steaks, Flounder, Grouper, Halibut, Tilapia, Snapper, Shrimp, Eggs, Yogurt, Milk (low fat), Cottage Cheese (low fat), Cheese Sticks (low fat), Egg Substitutes, Soy, Soy Milk, Soy Nuts, Tofu, Beans (high in protein and some complex carbs), Lean Beef, Lean Steak


Oranges, Apples, Tangerines, Blackberries, Cherries, Blueberries, Cranberries, Grapefruit, Kiwi, Lemon, Water Melon, Oranges, Peaches, Pears, Plums, Raspberries, Strawberries, Bananas, Honey Dew Melon, Cantaloupe, Nectarine, Mango, Guava, Papaya

Complex Carbohydrates:

Whole Wheat Pasta, Whole Wheat Spaghetti, Whole Grain Bread, Sweet Potatoes, Red Potatoes, Yams, Whole Wheat Macaroni, Whole Grain Pita Bread, Whole Grain Bagels, Whole Grain/High Fiber Cereals, All
Bran, Oatmeal, Shredded Wheat, Muesli, Corn, Lima Beans, Peas, Quinoa, Other Beans (Beans have Protein and Complex Carbs)


Broccoli, Asparagus, Egg Plant, Kale, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Collard Greens, Cucumbers, Spinach Cooked, Spinach Raw for Salad, Iceberg Lettuce, Yellow Squash, Zucchini, Mushrooms, White Onions, Purple Onions, Red Onions,
Scallions, Tomatoes, Avocados, Romaine Lettuce, Jalapeno Peppers, Banana Peppers, Sweet Pickles, Dill Pickles, Radishes, Turnip Greens, Green Beans, String Beans, Carrots, Cauliflower