CDAVSURERM@MEE SEMEN BEAK Get ready for FAST results Brazii-style, This plan will jump-start your progress and you motivated to keep moving towards your transformation goals! Leandro designed this plan te help his private cllents anytime they need 4 quick simdown for a_photo shoot, vacation, or special evant, In just 6 days you'll be well on your way to Slimmer hips, thinner thighs, and a litted butt This proven plan {s unique. t's. challenging at first, but 1 works. It will reset body, your taste buds, and how you think about eating and working out, in just 6 deys you will eliminate many of the wnbealthy b iors you've been. engaging in ( g Gut!) and unhealthy foods you've been eating [like act food!). For best results, use itas designed. The fitness and eating pian work synergistically when you followThis: plan maps out each day for you, with meals and-snacks partioned for aptimal nutritional balance, You'll jum tasty proteins combined with lots of dark @ maximize your slimeawn results, tts since you mostly eat lean white pre eOe VERB ckname is the “green and white plan,” and green veggies ed. Women will Forthese 6 days, your calories andl yout carbs wili be more rest eat roughly 1000 calories and men about 1200 calories. it may not feel ikea lot of calories and you may feel red and lethargic or get headaches. Don’t be alarmed, as this is-all very normal. You are cleaning out your system-and retraining yout body te use healthy, lean food a5 fuel, Stick with it! By Day 4, you will not only begin toteel different, you will also start to see The difference. Remember those jeans That were tight around the walst when you began ts program? Try them on now. At this point, you will tsp feel more energized and less hungry. To help you over the first tew days, follow these simple tips below:MEAL PLAN Poached fig and Aspatagua spached egg (men: 2 eggs) with 5 wipamed asparagus spears, 1/2 medium and 1/2 Of a Wiholesutiat toasted Enelist-mutfin. “2/4 cup cubed pineapple and 1 eying cheese Turia Salad Gorhbine 4 og. white meut tuna, pheked water, with J:tsp.kan-fat mayonnaise. $coup tue salad ante @ mined Sree Salad with cucumber sites artel 2 tornata sires. ithunsalted almonds (mes:-1 5 almonds}, \4ilaimon Chicken with Steamed Snap Paws Marinate a Soon boneless. tkiniess chicken bregst (ten S of. chicken) in lemon [ice and ollwe oll and Bakeat 375 degrees uingilcooked trough. Sarvir with Licup steamed nap patad. Nutrition information Women Nutriteen lfopration Mae 1929 calories 1195 colores Hd. grains protih 1LO prams proteitt grams carbohydrate 71 grams carbohydrate LS grams titer 1S gina fiber a5 grants fat S4 grams tat LB grams Sugar 19 gravis sugar Daily Workout eeter Aol ces oe ag High-Fiber Cereal Ina cereal howl, combine 2/2 cup high-fiber cereal (men. 1 cup) and-1 cup skim milk, 1 cup sited strawberries with 1/2 cup 1-25 cottage cheese, + Turkey, Avocado, and Arugula Salad Combine 3.02, sliced turkey. breast (men: 5 or. turkey), 1/4 avicado. and 1 cup arugula (washed and trimmed) with J tsp. Gijon mustard, 2 tsp. aliveoll, and vinegar 27 wainut halves (men: 12 walnut halves) Herb-Gritled Tapia with Broceall Brush 5 oz. tilapia with 4 tsp. olive ail end season with salt, pepper,.and 1/4 cup tresh harbs (such as basil, rosemary, or thyme), Let marinate in fridge: Grill Liapia uN cooked Through and grili-matked on both sites then top with salsa: Serve with 7. cup steamed broccoli flocets and 1/2 cup bhown rice (men: 2/3 cup brawei tice), Tap with 2 Tbsp. salsa Nutrition information Women Nutrition information Men 996 calories 1188 caries 94 grams protein 109 grams protein 87 grams: carbolydrate 106 grams carbohydrate 17 grams fiber 20 grarns fiber 34 prams tat 42 grams fat 30 gramssugar 33-grams sugaroF id 5 eon 5 Seeesenat® Bay Va) hea eure ra) Snack Dinner ©Daily Workout Coy Egg White Omelet with Spinach and Salsa In a non-stick skillet comted with cooking spray, add 3 egg whites, 1/2 cup chopped spinach and 1/4 cup reduced-fat shredded cheese. Serve with 1 Tosp, salsa (mild or spicy as Setived). (Men: add 1 toasted whole wheat English muffin). 2 ‘Loup cubed watermelan and 1 string cheese, ‘Grilled Chicken Breast 4.02. grilled white meat chicken breast (men: 5-oz; chicken), pounded and sliced, Over a bed of mixed greens, drizzled with balsamic vinegar ard 1 tsp. alive oll, 1/2 cup edamame in pods (approx. 45 steamed edamame) > Brotled Swordfish with Zucchini and Squash Medley 4 62. broiled swordfish fiiet (men: € oz. swordfish) served with 1 cup each of sliced zutchini-and squash, sauteed with 2 tsp. alive oil) 1 Thsp. minced paritc, and salt and pepper to taste. Serve with sliced tomato and onion satad, Nutrition Infaemation Wierien Nutrition information Men 998 colores L2id cetories 110 grants proten 130 grams protein 49 grams carbohydrate 75 grams carbotydrate 15 grams fiber 19-grams fiber: 43 prams tat 46 grams fat 26 qrams sugar 24 grams sugarDAYS en ee 13/4 cup UL GF mille) froma J ot 1 cur firoomns, J Black olive amir vinegal bd raw rm L150. ally apple calories bohydeate fi gram tatWPT ila Ce Green and White Omelet In 8 hon-stick skillet coated with edoking spray, combine 3 egg whites (men: 1 whole egg plus 2 egg whites), with 2/3 cup steamed spinach, and 1/4 rup part-skim shtedded mozzarelta into an omelet Sprinkle with Tabasco® sauce for an extra kick, Serve with 7 slice of whela wheat toast. $10 frozen grapes atid 1/2 cup 1-2% cottage cheese (men: 3/4 cup. cottage theese). > Poached Chicken! and Arugiza Salad Place 4 ox. poached, sliced white meat chicken breast (ment 5 ox. chicken} on a bed of 1 cup arugula (washed and trimmed), % tomata-slices 1/+of an avexada, and slited cucumber, Serve with spicy mustard for dipping. 1/2 cup edamame in pots (app’ax, 45 steamed edamame beans); : Citres-Baked Cod with. Sautéed Green Beans Marinate a5 6x, cod filet (mer: 6 a2. cod filet) in lemon juice and olive oll anc bake ot 375 degrees until cooked through. Serve with 1 cup green beang sauteed In 4 top, ofive oll and minced garlic. - Nutrition information Waren Nutrition Information Mer 1019 calories 1191 calories 118 grams.protein 143 grams protein &? grams carbonydrate 55 grams carbohydrate 16 grams fiber ‘LO grants fiber 27 grams fat 44 grams fat 20 grams sugar 22 prams sugarLr SUPERMODEL SECRETS ieee Mete uum Celene UT Mela Mt Lem s Smears 4c coma mia Chama Be precise, More definiten In yaur maverient mans thote definition in your body Use flawless fori, These moves work, but only H you perform them with Proper form. Listen and watch caretully 60 you get the most out of each squeere, Elongate your movements: Think about how a bailerinatengihens harimbs when she performs Imagine /ou-afe ora staperstretch jour body and be aware of your posture. Visualize your goals. Focus your attention on the musele group you are trying to tone. Be aware of your intention as you Squeeze: lift, lengthen, ang stretch yout muscles. Get your HO) working mustles need hydration. Orink befare, during, and after your workouts, men during the sculpting and toning sections. Eat protein, cat protein with every meal, It helps you feel full langer se you won't be tempted by unbealthy snacks. Plus, protein is a great muscle-builder!