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Make sure to take your BEFORE pictures. I know right now you are probably
thinking there is no way Im taking a picture of myself in a bikini or sports bra and
shorts. But I can promise you that a!er busting your butt over the next 30-60
days you are going to wish you would have taken that before picture.
Progress pics are also the best way to track results. We 100% never base progress
o of the number on the scale. Use your initial pictures to compare with your
current pictures to track your amazing results.
The best time to take pictures is first thing in the morning on an empty stomach.
Make sure to wear a bikini and or shorts and a sports bra. You will want to take
front and back pictures making sure they are visible and in front of a clean
background.
Feel free to post your awesome transformation in the private Facebook group
The Edge Zone to show o your success and to help inspire others. Make sure to
follow our instagram @edgebootyextreme and hashtag #Edgebooty so we can
see your results and follow your progress.
INGRIDROMERO.COM
Ingrid Romero
INGRIDROMERO.COM
Joe Discuillo
My butt was tighter and the most sculpted it had ever been. The
workouts not only give you great definition in your legs but the
overall drop in body fat gets you looking super toned all over. I cant
recommend it enough!
Chelsea Clark
Team Edge Athlete
INGRIDROMERO.COM
INGRIDROMERO.COM
Table of Contents
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12
18
Planning To Compete?
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Quad Stretch
Hamstring Stretch
Figure 4 Stretch
Spinal Rotation
Table of Contents
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59
60
61
HIIT 10 Worksheet
Chest and Arms Worksheet
Shoulder and Back
Worksheet
62 Edge Booty Workout
Schedule
63 The Booty Beautiful
Nutrition Plan
66 30 Day Meal Plan
81 Grocery List - Regular
82 30 Day Vegan Meal Plan
97 Grocery List - Vegan
98 Always Looking Boot-i-Ful From
Behind!
99 Maintenance Booty
99 Vacation Booty
100 Edge Booty Express Workout
101 Supplements
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Ingrid Romero
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11
The Gluteus Maximus is the largest muscle in your body, the largest muscle
within the glutes, and the most superficial of all the gluteus muscles.
It originates along the crest of the pelvic bone and attaches to the back of
the upper portion of the thigh bone (the femur) and the IT band. This creates
a direct connection between the trunk and the lower body.
The Gluteus Maximus plays a major role in hip extension and pelvis stabilization
throughout moves like
walking, running, sitting,
and li"ing.
O"en when individuals
experience lower back, hip
or knee pain and weakness,
its actually due to weak
glutes.
Keeping
this
muscle strong and toned
will not only look good, it
will support the majority of
activities that you perform
on a daily basis.
Basic Anatomy of the Glutes
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The Gluteus Medius is shaped kind of like a pork chop, and it is located slightly
outside of your pelvis. The Gluteus Minimus is the smallest of all three muscles
in your glutes, and it sits right beneath your Gluteus Medius.
The Gluteus Medius originates
on the ilium between the iliac
crest and the posterior gluteal
lines, and its posterior third is
covered by the Gluteus Maximus
(so it sits a little deeper).
The Gluteus Medius and Gluteus
Minumus work together to
control thigh abduction, which
involves pulling the thigh away
from the midline.
The Gluteus Medius and Gluteus
Minimus also work together to
control hip extension, along with
internal and external rotation of
the thigh.
The Gluteus Medius and the Gluteus Minimus are especially important to
stability and function while youre walking, as they allow you to transfer
weight to one leg without the pelvis dropping to the opposite side.
What does all of this mean to you? All that you need to understand is that we
have multiple muscles that we are trying to target in shaping your glutes. Its not
just one single muscle, but three in particular that we need to attend to. While
the Gluteus Maximus makes up the majority of your tush, strengthening and
working with the Gluteus Medius and Gluteus Minimus, along with your IT Band
and your hamstrings, is critical to achieving the best overall look.
Now genetics definitely play a role here. The way your backside ultimately looks
(no matter what shape its in) depends a lot upon your torso length, or the height
of your pelvis. Depending on your body type, some individuals have a longer
pelvis, thus a longer and squarer looking rear end, and those with a shorter
pelvis may have a tush thats shorter and rounder.
In addition to your genetic make up nutrition, posture and exercise play a
critical role in determining your glute shape. My goal is to provide you with a
series of compound exercises that will tone and tighten the glutes, along with
some dynamic plyometric moves that will certainly challenge your body as well
as provide a greater caloric burn. Even if you have some dicult genetics to deal
with, everyone can make changes that positively aect the shape and look of
their body!
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Myth #2:
Just do lots of SQUATS and your
glutes will look great
The Truth: The squat certainly
ranks high as an exercise used for
16
Myth #3:
Light weight and lots of reps is the
best combo
The Truth: The idea that you ALWAYS
have to do 20-30 reps of each exercise
to see results is both true and false.
Gradually increasing reps ONLY works
if, over time, you increase the weight/
intensity/complexity of the movement.
Adding hand weights, a bar, or a band
to a move increases resistance and
workload, and thats how youll see
results. In order to keep from hitting
a plateau in your progress, you must
consistently change how youre
challenging your body.
Long sets absolutely build endurance,
but if your goal is size and shape,
you have to think about increasing
resistance and intensity.
Myth #4:
You can SPOT REDUCE areas of fat
or flab around your tush
The Truth: Beginning a new exercise
routine or increasing the intensity of
an existing one will have an overall
positive eect on your body, possibly
including the size and shape of your
glutes. But there are not specific
exercises that you can use to spot
reduce flabby areas in your body.
Exercises specifically for the glutes and
lower body will certainly strengthen
and tone, but they will do nothing to
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Planning To Compete?
Glute & Lower Body Guidelines for
Fitness Competitors
Glutes are HIGHLY important in the world of fitness
competitions and body building. Strong glutes will
absolutely aect the way the rest of your muscles
look and respond, as well as your posture and
stance while posing on the stage.
Glutes that are firm, well-rounded, and have that
desired A shape are your goal if you plan to
compete in any upcoming fitness model or bikini
competitions.
That A shape is critical for high scores, and if
you over-train your upper glutes, you will begin
to lose that shape. Your glutes will be strong and
tight, but they will not have the shape you want.
Normally, we train our glutes using moves that
involve hip extension, hip hyperextension, external
rotation, and hip abduction. However, if the upper
glutes become over trained and outsize the lower
glutes, the only exercises that should be focused
on are those that primarily involve hip extension.
Everything else will continue to target the upper
glutes as well.
If you are training for competition, you will require
a routine specific to your existing body type and
that which you wish to achieve.
You can work one-on-one with me. Together we
will find that perfect program for you!
You can also checkout my Personalized
Competition Training Programs to learn more
about the Team Edge Girls. Learn from their
successes and you may find yourself on stage
collecting a trophy sooner than you think!
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Ingrids
Favorite
Booty
Sculpting
Exercises
GET READY!
Warm Up Exercises
[ Booty Warm Up ]
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Warm Up Exercises
[ Booty Warm Up ]
4 SQUAT
SETUP: Begin by standing upright
with feet hip-width apart and your
hands on your hips.
ACTION: Sit back (as if sitting down
into a chair) with weight evenly
distributed through the heels. Keep
your shoulders back, your chin up,
and your back flat. Dont let the
knees pass the toes. As you stand up,
press through the heels and squeeze
through the glutes. However, dont
lock out your knees at the top of the
movement keep them so". Repeat
for 20-25 repetitions.
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Warm Up Exercises
[ Booty Warm Up ]
5 DONKEY KICKS
SETUP: Begin by kneeling on your
hands and knees on the ground.
Keeping hips even, extend one leg
upward with a bent knee, a flat foot,
and the heel tight to the glutes.
ACTION: Kick the heel towards the
ceiling and hold the position and
squeeze for a count. Bring the knee
back in towards the chest and push
the foot back up behind you (kick the
heel back and up towards the ceiling).
Continue to repeat on the same leg for
20-25 reps, and then switch.
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TOP BOOTY
SHAPING MOVES
In
these
descriptions,
Im
providing the basic foundations
for some great exercises. As you
progress and develop a stronger
physique, you can challenge
yourself by adding additional
weights, bands, weighted bars, or
even a tool like the Smith Machine
into the movements. Progression
into added weight and required
exertion is what develops strong,
lean muscle tissue.
Some of these moves involve
plyometric movement. Plyometric
Training involves hopping and
jumping
dynamic
resistance
exercises that condition the body
so that our glutes have a strong
and athletic look, versus just big
and muscular. Plyometric moves
involve an eccentric phase and a
concentric phase.
During the eccentric phase, the
muscles are rapidly stretched.
And during the concentric phase,
the muscles are rapidly shortened.
These are moves originally
utilized by sports trainers for
elite athletes, all of whom require
exceptional glute strength to
excel at their activities. Thats why
most ployometric moves look a lot
like those you see in basketball,
football, volleyball, skiing, boxing,
soccer, and many more! Strong
and athletically trained glutes will
absolutely help you jump higher,
sprint faster, and improve your
performance in almost all of your
other activities.
Booty Exercises
LEG RAISE
SETUP: Begin with your feet hipwidth apart, and either a weighted bar
held across your shoulders or a pair of
dumbbells at your sides.
ACTION: Brace your core and lower
your body into a squat. As you return to
standing, li" one leg out to the side while
keeping your balance. Lower back into a
squat and repeat with the opposite leg.
Continue alternating for a total of 20 reps
on each side.
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Booty Exercises
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Booty Exercises
3 FORWARD LUNGE
SETUP: Begin by standing with your feet
hip-width apart and your hands on your
hips.
ACTION: Keeping one leg in place, take
a big step forwards with the other leg
and into a lunge position. The front knee
needs to track over the front ankle and
lower into a 90 degree angle. The back
knee should lower down into a 90 degree
angle as well. But dont bang your back
knee on the ground that hurts! Keeping
your glutes tight, push o from your front
leg and return to standing with feet sideby-side. You can complete all 15-20 front
lunges on one side and then switch to the
opposite leg, or you can alternate.
ALTERNATIVE: Another option is to move
into a walking front lunge, completing
alternating reps while traveling from one
point to another.
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Booty Exercises
4 REVERSE LUNGE
SETUP: Begin by standing with your
feet hip-width apart and your hands on
your hips.
ACTION: Take a large step backwards
with one foot and enter into a lunge
position, keeping the back heel li"ed.
Lower into the lunge until the front leg is
parallel with the floor (90 degrees), and
make sure your front knee is tracking over
the front ankle. The back knee should be
at 90 degrees as well (the same as in a
front lunge). Push back up through the
front leg and come to a standing position
with feet side-by-side OR when bringing
the back leg in, elevate the knee in front
of you (step through to a high knee). You
can complete all 15-20 reps on one side
and then switch to the other, or you can
alternate sides.
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Booty Exercises
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Booty Exercises
OPTIONAL STEP)
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Booty Exercises
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Booty Exercises
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Booty Exercises
GLUTE BRIDGE
SETUP: Begin in a prone position
(on your back) with a BOSU ball
approximately one foot in front of you.
Place the heel of one foot on the ball
while extending your other leg straight
up into the air. Arms should be at your
sides.
ACTION: Place all of your weight
into the foot resting on the ball, push
through and li" your hips o the
ground while squeezing your glutes
and pushing through the extended heel
into the air. Hold at the top of the move
for a 3-second count and then lower
down. Repeat this motion for 15 to 20
reps and switch legs.
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Booty Exercises
10 STABILITY BALL
HAMSTRING CURL
SETUP: Begin in a prone position, with
your legs extended and your calves
and heels on top of a stability ball. Your
feet should be about hip-width apart.
Arms should be at your sides.
ACTION: Tighten your core, engage
your abdominals, and li" your hips o
the floor while pressing your legs into
the ball to stabilize. Avoid an excessive
arching in the low back, and try to form
a straight line from heels to shoulder
blades. Bend your knees and pull the
ball towards your hips until you can rest
the soles of your feet on top of the ball.
The hips will continue to li" as you pull
the ball toward your hips. Press the ball
away from your hips until the knees are
extended at again. Complete 10-15
repetitions. If you want to increase the
diculty of the move, just move your
feet closer together on the ball!foot.
Continue to bound from side-to-side.
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Booty Exercises
11 SPLIT JUMPS
SETUP: Begin with one foot forward
and the other back, with knees slightly
bent.
ACTION: Bend the knees to lower
down into a lunge and immediately
jump upward, repositioning feet in the
process and landing with the opposite
foot forward. Continue jumps, switching
legs each time.
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Booty Exercises
12 LATERAL BOUND
SETUP: Begin with the feet close
together, and knees and hips slightly
bent.
ACTION: Li" one foot up and take
a big jump to the side. A"er landing
immediately jump laterally to the
opposite side and land on the opposite
foot. Continue to bound from side-toside.
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Booty Exercises
13 BOX JUMPS
SETUP: Begin by standing in front of a
stable box or platform.
ACTION: Jump onto the box, and then
immediately back down into the same
position. Repeat movement as quickly
as possible.
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Booty Exercises
15 LEAP FROGS
SETUP: Begin with feet close together,
squat down and jump forward as far as
possible using a double arm swing.
ACTION: Upon landing, lower down into
a squat and immediately jump forward
again.
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Booty Exercises
16 JUMP SQUATS
SETUP: Begin with feet hip-width
apart and lower into a regular squat.
ACTION: Once at the bottom, jump up
explosively with straight legs and both
arms reaching upwards. Land with both
feet lowering back into a squat and
immediately repeating the movement.
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1 QUAD STRETCH
2 HAMSTRING STRETCH
SETUP: Sitting up or lying prone, extend
one leg either directly in front of you or
up straight into the air.
ACTION: Keeping your back flat and
your shoulders down, reach for the toes
of the outstretched foot and pull back,
feeling the stretch down the back of the
leg. Hold for 10-20 seconds and release.
Complete the stretch on both legs.
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3 FIGURE 4 STRETCH
4 SPINAL ROTATION
SETUP: Lying prone, bring both knees
together and allow them to fall to one
side of the boy while you reach to the
opposite side.
ACTION: Hold for 10-20 seconds and
then switch sides.Complete the stretch
on both legs.
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Y-RAISE
SETUP: Begin by laying face-down
on an exercise ball with your feet
together and toes resting on the
floor. The ball should be positioned
between the chest and the upper part
of the stomach. Your arms should be
resting in front of you.
ACTION: Raise your arms together,
slightly li"ing your upper body o
the ball, so that your body forms a
Y position. Hold for 3-5 seconds and
lower down to the starting position.
Complete 8-10 reps per set.
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6 DUMBBELL UPRIGHT
ROW
SETUP: Begin with feet hipwidth apart and knees so". Hold a
dumbbell in each hand, with arms
down and hands in front of the
thighs and palms facing in.
ACTION: Pull the dumbbells
upwards and under the chin,
leading with the elbows. Hold and
lower back down. Complete 10-12
reps per set.
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7 BENT-OVER DUMBBELL
ROW
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PUSH-UPS
SETUP: Begin with hands flat
on the floor, arms straight, and
body/legs extended in a plank
position behind you. Hands should
be shoulder-width apart and
shoulders should track over the
wrists.
ACTION: Slowly lower the body
down as far as your strength and
range of motion allows (preferably
until your face just hovers above
the floor), and push back up to
the starting position. Complete as
many repetitions as you can (to
max) per set.
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2 DUMBBELL CHEST
PRESS
SETUP: Begin in a prone position on
a bench or on the floor, with knees
bent and feet flat on the ground.
Hold weights shoulder-width apart
at chest level, with palms facing
out.
ACTION: Push the weights
upwards, extending the arms but
not locking out the elbows. Hold
and bring the weight back down to
chest level. Complete 8-10 reps per
set.
NOTE: If you do not have bench
you can use floor with your legs
bent and feet flat on floor. You can
use a yoga mat for added comfort.
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3 STANDING DUMBBELL
CURL
SETUP: Begin with feet hip-width apart
and knees so". Hold dumbbells at the
thighs, with palms facing upwards.
ACTION: Slowly bend the elbows and
curl the weight up and in towards the
shoulders, contracting the biceps in
the process. Hold at the top and slowly
release back down. Complete 12-15
reps per set.
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4 STANDING DUMBBELL
HAMMER CURL
SETUP: Begin with feet hipwidth apart and knees so". Hold
dumbbells at the thighs, with palms
facing inwards (so that the tops of
the weights face the ceiling during
the movement).
ACTION: Slowly bend the elbows
and curl the weight up and in
towards the shoulders, contracting
the biceps in the process. Hold at
the top and slowly release back
down. Complete 12-15 reps per set.
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5 BENCH DIPS
SETUP: Begin sitting on a bench with
heels on the floor, toes up. Bring the
heels of the hands, with knuckles facing
towards the body, to the edge of the
bench.
ACTION: Come o of the bench and
hover, keeping the backside as close
to the bench as possible without sitting
or resting. Bending at the elbows, lower
down to your maximum range of motion,
keeping weight out of the feet or heels.
Using the triceps muscles, push through
the arms and bring the body back up to
the starting hover position. Complete as
many repetitions as you can (to max) per
set.
NOTE: If you do not have bench you can
use stairs, chair or any elevated object
that is not going shi" on you while
performing exercise.
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6 DUMBBELL SKULL
CRUSHER
SETUP: Begin in a prone position on
a bench or on the floor, with knees
bent and feet flat on the ground.
Extend arms straight overhead,
holding weights with hands close
together and palms facing in
towards each other.
ACTION: Bending at the elbows,
lower the weights down towards
the top of the head (hence the title of
skullcrusher). Hold and bring the
weights back up to full extension.
Complete 8-10 reps per set.
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30 DAYS TO A
BEAUTIFUL BACKSIDE
Get ready for the ultimate body sculpt with this cardio and strength training workout.
Weve combined energetic cardio drills with weighted strength training to blast and
build your booty.
Achieving the perfect booty requires a strong core. This workout will take you through
a high-intensity, lower body workout that will challenge your stability and your core
strength, while keeping the focus on your booty.
This workout fine-tunes your glutes by taking you through intense isolation exercises.
By targeting each leg separately, you will achieve the maximum sculpting and
strengthening eect for your booty. Your challenge will be 100 repetitions per leg, both
on your feet and on your side. This workout will take you (and your booty) to a whole
new level!
We are stacking exercises to create one big superset, where youre required to move
from a dynamic move to one requiring more stability. These sequences will challenge
you both mentally and physically, but youll have a better booty at the end of these 30
days for sure!
Please note that some exercises involve adding resistance via hand weights, weighted
bars, bands, and/or machines like the Smith Machine.
BE CAREFUL where you hold weights and place bands (NEVER on a knee joint), and
if you feel yourself unable to complete the exercise due to lack of balance, wait until
youre stronger and more stable to do so.
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INTENSITY
You NEED to ensure that each session is slightly more challenging then the one
that preceded it. To do this you want to increase your level of intensity each workout.
Intensity is defined as the absolute dicultly, or the quantity of your training.
Intensity. As I see it, intensity is really just a measure of both how hard youre
working and how hard youre willing to work. You cant have an intense workout if
you dont have an intense mindset. Be willing to force your body to give a little bit
more than it wants.
CARDIO
Cardio exercise is any exercise that raises your heart rate. Face it our bodies were
made to move. And we all know that to keep our muscles in shape we need move
them. This movement makes them stronger and stronger muscles make for a more
ecient and healthy body. Your heart is a muscle.
Therefore working it makes it stronger. A stronger cardio-vascular system means
more capillaries delivering more oxygen to cells in your muscles. This enables your
cells to burn more fat during both exercise and inactivity.
For the Edge Booty Extreme Program you will be doing four 20 minute cardio
sessions at an intensity level of 65-70% (choose between brisk jog/walk or preferred
cardio machine). This is referred to as CARDIO 20 on your training schedule.
HITT TRAINING
HIIT or High-intensity Interval Training is a training technique in which you give
all-out, one hundred percent eort through quick, intense bursts of exercise,
followed by short, sometimes active, recovery periods. This type of training gets
and keeps your heart rate up and burns more fat in less time.
For the Edge Booty Extreme Program you will be doing two HIIT sessions per
week. On the following page you find your interval training schedule. For your
high interval exercises you will be performing; jump rope, jumping jacks, mountain
climbers and lateral side to sides for 45 seconds and for low intensity intervals
you will jog/walk in place for 30 seconds for 10 intervals followed by a 2 min. cool
down and your done. This is referred to as HIIT10 on your training schedule.
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HIIT 10
HIT 10 SCHEDULE
Exercise
Time
HIIT 10 Worksheet
30 Secs
Jump Rope
45 Secs
30 Secs
Jump Rope
45 Secs
30 Secs
Jump Rope
45 Secs
30 Secs
Jumping Jacks
45 Secs
30 Secs
Jumping Jacks
45 Secs
30 Secs
Jumping Jacks
45 Secs
30 Secs
Mountain Climbers
45 Secs
30 Secs
Mountain Climbers
45 Secs
30 Secs
45 Secs
30 Secs
45 Secs
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Push-Ups
Superset
Push-Ups
Superset
Superset
Superset
Superset
Bench Dips
Superset
Push-Ups
Bench Dips
Superset
Exercise
Bench Dips
Set
Weight
Target
Actual
Rest
Period
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
--
Reps
--
--
Superset: A superset is a combination of one exercise performed right a"er the other with no
rest in between them.
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Exercise
Seated Dumbbell Press
Set
1
2
3
4
5
Y-Raise
Y-Raise
Y-Raise
10
Weight
Reps
Target
Actual
Rest
Period
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
12-15
60 Secs
12-15
60 Secs
12-15
60 Secs
Superset: A superset is a combination of one exercise performed right a"er the other with no
rest in between them.
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Ingrid Romeros
Edge Booty
MEAL PLAN II
MEAL PLAN I
MEAL PLAN II
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Booty Blast
Shoulders &
Back
Booty &
Core
Chest &
Arms
Single Leg
Burnout
Booty
Express
Rest Day
Cardio 20
HIIT 10
Cardio 20
HIIT 10
Cardio 20
Cardio 20
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
Booty Blast
Shoulders &
Back
Booty &
Core
Chest &
Arms
Single Leg
Burnout
Booty
Express
Rest Day
Cardio 20
HIIT 10
Cardio 20
HIIT 10
Cardio 20
Cardio 20
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
Booty Blast
Shoulders &
Back
Booty &
Core
Chest &
Arms
Single Leg
Burnout
Booty
Express
Rest Day
Cardio 20
HIIT 10
Cardio 20
HIIT 10
Cardio 20
Cardio 20
DAY 22
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
Booty Blast
Shoulders &
Back
Booty &
Core
Chest &
Arms
Single Leg
Burnout
Booty
Express
Rest Day
Cardio 20
HIIT 10
Cardio 20
HIIT 10
Cardio 20
Cardio 20
DAY 1
Booty
+
Leg Day
INGRIDROMERO.COM
62
DAY 1
MEAL PLAN I
Extreme Workout
Making it work with your schedule. Every day includes 6 meals. I never want
you to be starving, but I never want you to eat past the point of being full either.
Of crucial importance are the PREWORKOUT MEAL and the POSTWORKOUT MEAL as this is how we are
going to make sure that you have the fuel
to succeed, followed by the nutritional
recovery you need. You are going to eat
and train like a competitor, without ever
having to go on stage!
Within a single day, you can move
meals around if you need to in order to
accommodate your training program, so
YOURE NEVER STUCK! If we havent
structured the day how you need it, then
just change it so that it fits in cohesively
with your workout schedule!
Meal 3 (Pre-Workout)
Protein
Carbs
Extras
Instructions: Eat
(Post-Workout)
Extras
Instructions:
You will be alternating weeks between MEAL PLAN I (weeks 1 & 3) and MEAL
PLAN II (weeks 2 & 4). A grocery list has been provided so that you can get up
and rolling rather quickly. For you non-meat-eaters, weve provided a VEGAN
INGRIDROMERO.COM
63
64
65
WEEKS 1 & 3
Fats
2 Hard Boiled Eggs
Protein
Fats
Extras
Fats
Protein
Carbs
Meal 3 (Pre-Workout)
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Extras
Protein
Avocado, Diced
Fats
DAY 1
Extras
Meal 6
Carbs
Added Instructions
Eat together.
MEAL PLAN I
Protein
1 TBSP Almond Butter
Carbs
Meal 2
Scoop Vanilla
Protein Powder
Extras
Large Grapefruit
Meal 1
Carbs
Cinnamon
Carbs
Extras
Meal 5
Added Instructions
Eat together.
Added Instructions
Prepare steel cut oats according to
package directions.
Once done, mix in protein powder,
almond butter and cinnamon.
Protein
Fats
Meal 4 (Post-Workout)
Protein
Extras
1 Serving Protein
Powder (any flavor)
Carbs
Balsamic Vinegar
Fresh Lemon
INGRIDS SUPER
SALMON:
4oz Salmon
Cup Quinoa
10 Large Spears
Asparagus
Added Instructions
Mix and drink.
Added Instructions
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
INGRIDS TASTY
TURKEY BURGER:
4oz Turkey Burger
Protein
Extras
Fats
Meal 2
Extras
Fats
MEAL PLAN I
Protein
4oz Tuna (1 can,
drained)
Carbs
Added Instructions
Protein
Carbs
Meal 3 (Pre-Workout)
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Extras
Fats
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
Meal 6
1 Tbsp Almond Butter
Carbs
Meal 5
Protein
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Added Instructions
DAY 2
Carbs
1 Tbsp Balsamic
Vinegar
Fresh Salsa
Meal 4 (Post-Workout)
Added Instructions
WEEKS 1 & 3
Fats
2 Hard Boiled Eggs
Protein
Fats
Extras
Fats
Protein
Carbs
Meal 3 (Pre-Workout)
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Extras
Protein
Avocado, Diced
Fats
DAY 3
Extras
Meal 6
Carbs
Added Instructions
Eat together.
MEAL PLAN I
Protein
1 TBSP Almond Butter
Carbs
Meal 2
Scoop Vanilla
Protein Powder
Extras
Large Grapefruit
Meal 1
Carbs
Cinnamon
Carbs
Extras
Meal 5
Added Instructions
Eat together.
Added Instructions
Prepare steel cut oats according to
package directions.
Once done, mix in protein powder,
almond butter and cinnamon.
Protein
Fats
Meal 4 (Post-Workout)
Protein
Extras
1 Serving Protein
Powder (any flavor)
Carbs
Balsamic Vinegar
Fresh Lemon
INGRIDS SUPER
SALMON:
4oz Salmon
Cup Quinoa
10 Large Spears
Asparagus
Added Instructions
Mix and drink.
Added Instructions
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
INGRIDS TASTY
TURKEY BURGER:
4oz Turkey Burger
Protein
Extras
Fats
Meal 2
Extras
Fats
MEAL PLAN I
Protein
4oz Tuna (1 can,
drained)
Carbs
Added Instructions
Protein
Carbs
Meal 3 (Pre-Workout)
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Extras
Fats
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
Meal 6
1 Tbsp Almond Butter
Carbs
Meal 5
Protein
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Added Instructions
DAY 4
Carbs
1 Tbsp Balsamic
Vinegar
Fresh Salsa
Meal 4 (Post-Workout)
Added Instructions
WEEKS 1 & 3
Fats
2 Hard Boiled Eggs
Protein
Fats
Extras
Fats
Protein
Carbs
Meal 3 (Pre-Workout)
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Extras
Protein
Avocado, Diced
Fats
DAY 5
Extras
Meal 6
Carbs
Added Instructions
Eat together.
MEAL PLAN I
Protein
1 TBSP Almond Butter
Carbs
Meal 2
Scoop Vanilla
Protein Powder
Extras
Large Grapefruit
Meal 1
Carbs
Cinnamon
Carbs
Extras
Meal 5
Added Instructions
Eat together.
Added Instructions
Prepare steel cut oats according to
package directions.
Once done, mix in protein powder,
almond butter and cinnamon.
Protein
Fats
Meal 4 (Post-Workout)
Protein
Extras
1 Serving Protein
Powder (any flavor)
Carbs
Balsamic Vinegar
Fresh Lemon
INGRIDS SUPER
SALMON:
4oz Salmon
Cup Quinoa
10 Large Spears
Asparagus
Added Instructions
Mix and drink.
Added Instructions
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
INGRIDS TASTY
TURKEY BURGER:
4oz Turkey Burger
Protein
Extras
Fats
Meal 2
Extras
Fats
MEAL PLAN I
Protein
4oz Tuna (1 can,
drained)
Carbs
Added Instructions
Protein
Carbs
Meal 3 (Pre-Workout)
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Extras
Fats
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
Meal 6
1 Tbsp Almond Butter
Carbs
Meal 5
Protein
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Added Instructions
DAY 6
Carbs
1 Tbsp Balsamic
Vinegar
Fresh Salsa
Meal 4 (Post-Workout)
Added Instructions
WEEKS 1 & 3
Fats
2 Hard Boiled Eggs
Protein
Fats
Extras
Fats
Protein
Carbs
Meal 3 (Pre-Workout)
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Extras
Protein
Avocado, Diced
Fats
DAY 7
Extras
Meal 6
Carbs
Added Instructions
Eat together.
MEAL PLAN I
Protein
1 TBSP Almond Butter
Carbs
Meal 2
Scoop Vanilla
Protein Powder
Extras
Large Grapefruit
Meal 1
Carbs
Cinnamon
Carbs
Extras
Meal 5
Added Instructions
Eat together.
Added Instructions
Prepare steel cut oats according to
package directions.
Once done, mix in protein powder,
almond butter and cinnamon.
Protein
Fats
Meal 4 (Post-Workout)
Protein
Extras
1 Serving Protein
Powder (any flavor)
Carbs
Balsamic Vinegar
Fresh Lemon
INGRIDS SUPER
SALMON:
4oz Salmon
Cup Quinoa
10 Large Spears
Asparagus
Added Instructions
Mix and drink.
Added Instructions
WEEKS 2 & 4
MEAL PLAN II
Carbs
Meal 3 (Pre-Workout)
Protein
Meal 2
Protein
Meal 1
Fats
5 Slices Turkey Breast, 1 Tbsp Sunflower
Seeds
Diced
Fats
Carbs
Protein
Extras
(Post-Workout)
Instructions:
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
DAY 1
Carbs
Meal 6
Extras
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Carbs
Extras
1 tsp Mustard
Cinnamon
Added Instructions
Meal 5
Extras
Fats
Added Instructions
Toast Ezekiel bread and top with almond
butter and sliced fruit.
Meal 4 (Post-Workout)
Protein
Fats
Protein
1 Serving Protein
Powder (any flavor)
Carbs
Extras
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans & 1
Cup White Mushrooms
Added Instructions
Mix and drink.
Added Instructions
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Cup Blueberries
Water & Ice to Blend
Banana
2 Cups Raw Spinach
Cup Unsweetened
Almond or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
MEAL PLAN II
Fats
Protein
Carbs
Meal 3 (Pre-Workout)
Protein
Avocado, Diced
Meal 2
Extras
Sea Salt and/or Chili
Powder to Taste
Extras
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Carbs
Added Instructions
Protein
DAY 2
Fats
Meal 6
Protein
Meal 5
Fats
Fats
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Meal 4 (Post-Workout)
Protein
INGRIDS GROUND
TURKEY SURPRISE:
4oz Ground Turkey
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Added Instructions
Added Instructions
Extras
Carbs
Extras
Extras
Carbs
Fresh Salsa
Carbs
Added Instructions
WEEKS 2 & 4
MEAL PLAN II
Carbs
Meal 3 (Pre-Workout)
Protein
Meal 2
Protein
Meal 1
Fats
5 Slices Turkey Breast, 1 Tbsp Sunflower
Seeds
Diced
Fats
Carbs
Protein
Extras
(Post-Workout)
Instructions:
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
DAY 3
Carbs
Meal 6
Extras
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Carbs
Extras
1 tsp Mustard
Cinnamon
Added Instructions
Meal 5
Extras
Fats
Added Instructions
Toast Ezekiel bread and top with almond
butter and sliced fruit.
Meal 4 (Post-Workout)
Protein
Fats
Protein
1 Serving Protein
Powder (any flavor)
Carbs
Extras
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans & 1
Cup White Mushrooms
Added Instructions
Mix and drink.
Added Instructions
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Cup Blueberries
Water & Ice to Blend
Banana
2 Cups Raw Spinach
Cup Unsweetened
Almond or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
MEAL PLAN II
Fats
Protein
Carbs
Meal 3 (Pre-Workout)
Protein
Avocado, Diced
Meal 2
Extras
Sea Salt and/or Chili
Powder to Taste
Extras
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Carbs
Added Instructions
Protein
DAY 4
Fats
Meal 6
Protein
Meal 5
Fats
Fats
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Meal 4 (Post-Workout)
Protein
INGRIDS GROUND
TURKEY SURPRISE:
4oz Ground Turkey
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Added Instructions
Added Instructions
Extras
Carbs
Extras
Extras
Carbs
Fresh Salsa
Carbs
Added Instructions
WEEKS 2 & 4
MEAL PLAN II
Carbs
Meal 3 (Pre-Workout)
Protein
Meal 2
Protein
Meal 1
Fats
5 Slices Turkey Breast, 1 Tbsp Sunflower
Seeds
Diced
Fats
Carbs
Protein
Extras
(Post-Workout)
Instructions:
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
DAY 5
Carbs
Meal 6
Extras
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Carbs
Extras
1 tsp Mustard
Cinnamon
Added Instructions
Meal 5
Extras
Fats
Added Instructions
Toast Ezekiel bread and top with almond
butter and sliced fruit.
Meal 4 (Post-Workout)
Protein
Fats
Protein
1 Serving Protein
Powder (any flavor)
Carbs
Extras
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans & 1
Cup White Mushrooms
Added Instructions
Mix and drink.
Added Instructions
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Cup Blueberries
Water & Ice to Blend
Banana
2 Cups Raw Spinach
Cup Unsweetened
Almond or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
MEAL PLAN II
Fats
Protein
Carbs
Meal 3 (Pre-Workout)
Protein
Avocado, Diced
Meal 2
Extras
Sea Salt and/or Chili
Powder to Taste
Extras
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Carbs
Added Instructions
Protein
DAY 6
Fats
Meal 6
Protein
Meal 5
Fats
Fats
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Meal 4 (Post-Workout)
Protein
INGRIDS GROUND
TURKEY SURPRISE:
4oz Ground Turkey
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Added Instructions
Added Instructions
Extras
Carbs
Extras
Extras
Carbs
Fresh Salsa
Carbs
Added Instructions
WEEKS 2 & 4
MEAL PLAN II
Carbs
Meal 3 (Pre-Workout)
Protein
Meal 2
Protein
Meal 1
Fats
5 Slices Turkey Breast, 1 Tbsp Sunflower
Seeds
Diced
Fats
Carbs
Protein
Extras
(Post-Workout)
Instructions:
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
DAY 7
Carbs
Meal 6
Extras
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
Carbs
Extras
1 tsp Mustard
Cinnamon
Added Instructions
Meal 5
Extras
Fats
Added Instructions
Toast Ezekiel bread and top with almond
butter and sliced fruit.
Meal 4 (Post-Workout)
Protein
Fats
Protein
1 Serving Protein
Powder (any flavor)
Carbs
Extras
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans & 1
Cup White Mushrooms
Added Instructions
Mix and drink.
Added Instructions
INGRIDROMERO.COM
81
Almond Butter
Almond Milk or Coconut
Milk, Unsweetened
Apples and/or Pears
Asparagus
Avocado
Bananas
Blueberries
Broccoli
Brown Rice
Chicken Breast, Boneless,
Skinless
Cinnamon, Ground
Coconut Water
Cucumber
Eggs
Ezekiel Bread
Grapefruit
Green Beans
Halibut
L-Glutamine Powder
Lemons
Mushrooms
Mustard
WEEKS 1 & 3
Protein
Meal 3 (Pre-Workout)
Carbs
(Post-Workout)
Instructions:
Extras
Protein
Meal 2
Protein
1 TBSP Almond Butter
Carbs
Meal 1
Scoop Vanilla
Protein Powder
Extras
Fats
Carbs
Cinnamon
Extras
Added Instructions
Added Instructions
Prepare steel cut oats according to
package directions.
Once done, mix in protein powder,
almond butter and cinnamon.
DAY 1
Fats
Meal 6
10 Cashews
Meal 5
Protein
Meal 4 (Post-Workout)
Fats
1 Serving Protein
Powder (any flavor)
Protein
Protein
1 tsp Olive Oil or
Coconut Oil
Fats
1 Tbsp Almond
Butter
Carbs
1 Medium Apple or
Pear
Extras
Extras
Carbs
Carbs
Fresh Lemon
Extras
Cup Quinoa
10 Large Spears
Asparagus, Diced
Added Instructions
Added Instructions
Mix and drink.
Eat nuts on the side.
Added Instructions
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
Fats
Extras
Meal 2
Added Instructions
Carbs
Meal 3 (Pre-Workout)
Protein
Instructions:
(Post-Workout)
Extras
Meal 6
DAY 2
Protein
Meal 5
Fats
Fats
1 Tbsp Almond Butter
Carbs
Cucumber, Diced
Cup Bell Pepper,
Diced
Extras
Fresh Lemon
Extras
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Added Instructions
Carbs
Protein
Carbs
1 Cup Chickpeas
Protein
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
Fats
Extras
Meal 4 (Post-Workout)
Protein
INGRIDS WHITE
BEANS & BROWN
RICE:
Cup White or
Cannellini Beans
Carbs
Added Instructions
WEEKS 1 & 3
Protein
Meal 3 (Pre-Workout)
Carbs
(Post-Workout)
Instructions:
Extras
Protein
Meal 2
Protein
1 TBSP Almond Butter
Carbs
Meal 1
Scoop Vanilla
Protein Powder
Extras
Fats
Carbs
Cinnamon
Extras
Added Instructions
Added Instructions
Prepare steel cut oats according to
package directions.
Once done, mix in protein powder,
almond butter and cinnamon.
DAY 3
Fats
Meal 6
10 Cashews
Meal 5
Protein
Meal 4 (Post-Workout)
Fats
1 Serving Protein
Powder (any flavor)
Protein
Protein
1 tsp Olive Oil or
Coconut Oil
Fats
1 Tbsp Almond
Butter
Carbs
1 Medium Apple or
Pear
Extras
Extras
Carbs
Carbs
Fresh Lemon
Extras
Cup Quinoa
10 Large Spears
Asparagus, Diced
Added Instructions
Added Instructions
Mix and drink.
Eat nuts on the side.
Added Instructions
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
Fats
Extras
Meal 2
Added Instructions
Carbs
Meal 3 (Pre-Workout)
Protein
Instructions:
(Post-Workout)
Extras
Meal 6
DAY 4
Protein
Meal 5
Fats
Fats
1 Tbsp Almond Butter
Carbs
Cucumber, Diced
Cup Bell Pepper,
Diced
Extras
Fresh Lemon
Extras
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Added Instructions
Carbs
Protein
Carbs
1 Cup Chickpeas
Protein
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
Fats
Extras
Meal 4 (Post-Workout)
Protein
INGRIDS WHITE
BEANS & BROWN
RICE:
Cup White or
Cannellini Beans
Carbs
Added Instructions
WEEKS 1 & 3
Protein
Meal 3 (Pre-Workout)
Carbs
(Post-Workout)
Instructions:
Extras
Protein
Meal 2
Protein
1 TBSP Almond Butter
Carbs
Meal 1
Scoop Vanilla
Protein Powder
Extras
Fats
Carbs
Cinnamon
Extras
Added Instructions
Added Instructions
Prepare steel cut oats according to
package directions.
Once done, mix in protein powder,
almond butter and cinnamon.
DAY 5
Fats
Meal 6
10 Cashews
Meal 5
Protein
Meal 4 (Post-Workout)
Fats
1 Serving Protein
Powder (any flavor)
Protein
Protein
1 tsp Olive Oil or
Coconut Oil
Fats
1 Tbsp Almond
Butter
Carbs
1 Medium Apple or
Pear
Extras
Extras
Carbs
Carbs
Fresh Lemon
Extras
Cup Quinoa
10 Large Spears
Asparagus, Diced
Added Instructions
Added Instructions
Mix and drink.
Eat nuts on the side.
Added Instructions
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
Fats
Extras
Meal 2
Added Instructions
Carbs
Meal 3 (Pre-Workout)
Protein
Instructions:
(Post-Workout)
Extras
Meal 6
DAY 6
Protein
Meal 5
Fats
Fats
1 Tbsp Almond Butter
Carbs
Cucumber, Diced
Cup Bell Pepper,
Diced
Extras
Fresh Lemon
Extras
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Added Instructions
Carbs
Protein
Carbs
1 Cup Chickpeas
Protein
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
Fats
Extras
Meal 4 (Post-Workout)
Protein
INGRIDS WHITE
BEANS & BROWN
RICE:
Cup White or
Cannellini Beans
Carbs
Added Instructions
WEEKS 1 & 3
Protein
Meal 3 (Pre-Workout)
Carbs
(Post-Workout)
Instructions:
Extras
Protein
Meal 2
Protein
1 TBSP Almond Butter
Carbs
Meal 1
Scoop Vanilla
Protein Powder
Extras
Fats
Carbs
Cinnamon
Extras
Added Instructions
Added Instructions
Prepare steel cut oats according to
package directions.
Once done, mix in protein powder,
almond butter and cinnamon.
DAY 7
Fats
Meal 6
10 Cashews
Meal 5
Protein
Meal 4 (Post-Workout)
Fats
1 Serving Protein
Powder (any flavor)
Protein
Protein
1 tsp Olive Oil or
Coconut Oil
Fats
1 Tbsp Almond
Butter
Carbs
1 Medium Apple or
Pear
Extras
Extras
Carbs
Carbs
Fresh Lemon
Extras
Cup Quinoa
10 Large Spears
Asparagus, Diced
Added Instructions
Added Instructions
Mix and drink.
Eat nuts on the side.
Added Instructions
INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Carbs
Protein
Meal 3 (Pre-Workout)
Protein
1 Tbsp Sunflower
Seeds
Meal 2
Fats
Cup Chickpeas
Carbs
Carbs
Meal 6
Fats
DAY 1
Carbs
Protein
Instructions:
(Post-Workout)
Extras
Cup Celery, Diced
Added Instructions
Fats
Meal 5
Protein
1 Serving Protein
(any flavor)
Extras
Extras
Fresh Lemon
8oz Coconut Water
Cucumber, Diced
Cup Bell Pepper,
Diced
Added Instructions
Added Instructions
Mix and drink.
Carbs
Extras
Extras
1 tsp Mustard
Meal 1
Added Instructions
Toast Ezekiel bread and top with almond
butter and sliced fruit.
Fats
Extras
Meal 4 (Post-Workout)
Protein
INGRIDS WHITE
BEANS WITH SUNDRIED TOMATOES:
Cup White or
Cannellini Beans
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans, Diced
1 Cup White Mushrooms,
Sliced
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Meal 2
Meal 3 (Pre-Workout)
Protein
Carbs
Protein
Extras
Sea Salt and/or Chili
Powder to Taste
Instructions:
(Post-Workout)
Carbs
Added Instructions
Meal 6
DAY 2
Protein
Meal 5
Extras
Fats
Cup Blueberries
Water & Ice to Blend
Banana
2 Cups Raw Spinach
Cup Unsweetened
Almond or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
Meal 4 (Post-Workout)
Fats
Fats
1 Tbsp Almond Butter
Fats
Protein
Protein
INGRIDS TEMPEH
SURPRISE:
Cup Tempeh
Extras
Extras
Carbs
Fresh Salsa
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Carbs
Added Instructions
Spread the almond butter on the rice cake
and top with sliced fruit.
Added Instructions
WEEKS 2 & 4
Protein
Carbs
Protein
Meal 3 (Pre-Workout)
Protein
1 Tbsp Sunflower
Seeds
Meal 2
Fats
Cup Chickpeas
Carbs
Carbs
Meal 6
Fats
DAY 3
Carbs
Protein
Instructions:
(Post-Workout)
Extras
Cup Celery, Diced
Added Instructions
Fats
Meal 5
Protein
1 Serving Protein
(any flavor)
Extras
Extras
Fresh Lemon
8oz Coconut Water
Cucumber, Diced
Cup Bell Pepper,
Diced
Added Instructions
Added Instructions
Mix and drink.
Carbs
Extras
Extras
1 tsp Mustard
Meal 1
Added Instructions
Toast Ezekiel bread and top with almond
butter and sliced fruit.
Fats
Extras
Meal 4 (Post-Workout)
Protein
INGRIDS WHITE
BEANS WITH SUNDRIED TOMATOES:
Cup White or
Cannellini Beans
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans, Diced
1 Cup White Mushrooms,
Sliced
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Meal 2
Meal 3 (Pre-Workout)
Protein
Carbs
Protein
Extras
Sea Salt and/or Chili
Powder to Taste
Instructions:
(Post-Workout)
Carbs
Added Instructions
Meal 6
DAY 4
Protein
Meal 5
Extras
Fats
Cup Blueberries
Water & Ice to Blend
Banana
2 Cups Raw Spinach
Cup Unsweetened
Almond or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
Meal 4 (Post-Workout)
Fats
Fats
1 Tbsp Almond Butter
Fats
Protein
Protein
INGRIDS TEMPEH
SURPRISE:
Cup Tempeh
Extras
Extras
Carbs
Fresh Salsa
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Carbs
Added Instructions
Spread the almond butter on the rice cake
and top with sliced fruit.
Added Instructions
WEEKS 2 & 4
Protein
Carbs
Protein
Meal 3 (Pre-Workout)
Protein
1 Tbsp Sunflower
Seeds
Meal 2
Fats
Cup Chickpeas
Carbs
Carbs
Meal 6
Fats
DAY 5
Carbs
Protein
Instructions:
(Post-Workout)
Extras
Cup Celery, Diced
Added Instructions
Fats
Meal 5
Protein
1 Serving Protein
(any flavor)
Extras
Extras
Fresh Lemon
8oz Coconut Water
Cucumber, Diced
Cup Bell Pepper,
Diced
Added Instructions
Added Instructions
Mix and drink.
Carbs
Extras
Extras
1 tsp Mustard
Meal 1
Added Instructions
Toast Ezekiel bread and top with almond
butter and sliced fruit.
Fats
Extras
Meal 4 (Post-Workout)
Protein
INGRIDS WHITE
BEANS WITH SUNDRIED TOMATOES:
Cup White or
Cannellini Beans
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans, Diced
1 Cup White Mushrooms,
Sliced
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Meal 2
Meal 3 (Pre-Workout)
Protein
Carbs
Protein
Extras
Sea Salt and/or Chili
Powder to Taste
Instructions:
(Post-Workout)
Carbs
Added Instructions
Meal 6
DAY 6
Protein
Meal 5
Extras
Fats
Cup Blueberries
Water & Ice to Blend
Banana
2 Cups Raw Spinach
Cup Unsweetened
Almond or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
Meal 4 (Post-Workout)
Fats
Fats
1 Tbsp Almond Butter
Fats
Protein
Protein
INGRIDS TEMPEH
SURPRISE:
Cup Tempeh
Extras
Extras
Carbs
Fresh Salsa
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Carbs
Added Instructions
Spread the almond butter on the rice cake
and top with sliced fruit.
Added Instructions
WEEKS 2 & 4
Protein
Carbs
Protein
Meal 3 (Pre-Workout)
Protein
1 Tbsp Sunflower
Seeds
Meal 2
Fats
Cup Chickpeas
Carbs
Carbs
Meal 6
Fats
DAY 7
Carbs
Protein
Instructions:
(Post-Workout)
Extras
Cup Celery, Diced
Added Instructions
Fats
Meal 5
Protein
1 Serving Protein
(any flavor)
Extras
Extras
Fresh Lemon
8oz Coconut Water
Cucumber, Diced
Cup Bell Pepper,
Diced
Added Instructions
Added Instructions
Mix and drink.
Carbs
Extras
Extras
1 tsp Mustard
Meal 1
Added Instructions
Toast Ezekiel bread and top with almond
butter and sliced fruit.
Fats
Extras
Meal 4 (Post-Workout)
Protein
INGRIDS WHITE
BEANS WITH SUNDRIED TOMATOES:
Cup White or
Cannellini Beans
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans, Diced
1 Cup White Mushrooms,
Sliced
INGRIDROMERO.COM
97
Looking
VEGANAlways
MEAL PLAN
I &Boot-i-Full
II GROCERY LIST
From Behind!
Now a"er youve done all this hard work, it would be a shame if youre not
willing to show it o! I insist that you take a couple of self-confidence boosting
steps to flaunt the booty (and the body) that youve achieved. Here are some
tips that I hope will help you look and feel sexy and beautiful (from
behind)!
1. Watch that posture! A bit of a swayback (lower back tucked in,
tush out) is always a good thing when the view from behind is
tight. Shoulders pushed back, a great smile, and a bit of attitude
and swagger will make that walk complete!
2. Invest in a great pair of jeans. Oh the good ones can be pricey,
but if you find a pair that shows o your tip-top derriere, they
are totally and completely worth it! Make sure they hug your
tush but dont ride up, and make sure that they dont sit so
low as to create love handles or expose parts of your body
that should stay hidden.
3. Stand a little taller. The posture helps, but so does a great
pair of wedges or heels. Your legs will look longer and your
booty will ride higher and tighter.
4. Find the perfect bathing suit. Now that you have the bod for it, its time to
get yourself a fabulous bikini. Those bikini bottoms should highlight your
assets, not cover them up! Theres nothing sexier than a woman who feels
comfortable in her own body, strutting her
stu on the beach.
5. Watch your diet and keep up the exercise!
Youve definitely worked hard, but that
doesnt mean you can just quit and
think that the results will stick
around. Follow the maintenance
plan below, and jump back into
another round of 30 days if needed!
INGRIDROMERO.COM
98
Maintenance Booty
Vacation Booty
A week or two of indulgences and time o can certainly aect all of your recent
accomplishments and hard work, and if that rest carries over into your everyday
life once you return, youll definitely see some changes for the worse. Bring the Edge
Booty Express Workout with you! Its time for you to feel the burn while on vacation
so that you KNOW you look good in that bathing suit!
Your vacation wont include a DVD player? Not to worry! Youll stay in terrific shape
if you follow this quick routine when on the road and on the go utilizing my favorites
moves as described earlier. All of the exercises are detailed in this book so that you
understand what to do on your own without a DVD to guide you. These moves will
certainly keep you in the right mindset, and will absolutely make you feel good.
So plan to wake up each morning and complete 3 sets of 25 repetitions of each of
the following. Your goal is to get in at least 3 days of training plus cardio during a one
week trip, and ALL you need to bring with you is a single exercise band! These will
keep your glutes feeling like theyve gotten the attention they deserve!
INGRIDROMERO.COM
99
VACATION BOOTY
EXPRESS WORKOUT
In addition, you need to make
sure youre getting enough
cardio (20-30 minutes; 2-3
times a week). Try to get that
heart rate up and burn some
calories.
Watch the alcoholic beverages
and fatty foods (I know its
your vacation but eat in
moderation), especially the
salty treats! Extra salt + alcohol
= MAJOR dehydration! Youll
find everything (including your
tush and hips) feeling a bit
more bloated and out-of-sorts
if you go overboard and too far
o your normal plan.
Make sure to check in with
me periodically at www.
ingridromero.com for more
information on training and
nutrition.
Im always sharing new ideas
and new developments to my
web site and blog, including
plenty of structured programs
that will definitely help you
achieve all of your goals.
Good luck!
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