Johnnys Simple

By Johnny Aliotti
15 Stretches
30 Exercises
5 Weekly Routines
37 Recipes
Get and stay in shape with these
simple effective routines, at home,
in the gym, even in a hotel while
traveling.
Wholesome tasty food ideas to
reinforce your workout.
For All Levels
First Time To Advanced
Easy To Follow
With Minimal Equipment
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vvv.prolipsmodia.com
infoprolipsmodia.com
3 Johnnys Simple Dumbbell Workout
Copyrigll 2004 }olnny AIiolli and IroTips Modia. AII riglls rosorvod.
IIain Binding ISBN 0-9740600-0-3 $13.95 SpiraI Binding ISBN 0-9740600-1-1 $19.95
oBooI ISBN 0-9740600-3-8 $8.95
Iibrary of Congross ConlroI Numbor: 2004096872
Bo CarofuI Wlon Ixorcising
AII suggoslions and rocommondalions in llis booI aro mado villoul varranly or guaranloo, oxprossod or impIiod,
and llo aullor discIaims aII IiabiIily in connoclion vill uso of llis informalion.
}olnny rocommonds a cIoan biII of loaIll from your doclor boforo slarling any oxorciso program. If you lavo any
quoslions rogarding your porsonaI plysicaI capabiIilios, gol consuIlalion from a profossionaI porsonaI lrainor.
Crodils and AcInovIodgomonls
Iocalions:
BorvicI IarI, Iacific Grovo CA
Gardon HoaIll and Iilnoss, Monloroy CA
BouIdor Slalion HoloI and Casino, Ias Vogas Novada
Gracia lo aII my cousins for lloir loIp and supporl.
TlanI you lo llo plolograplors: IranI Buono, Slaron Iayno.
TlanI you Monloroy }oos Roslauranl, Monloroy, CA
4

}olnny AIiolli is a nalivo Monloroy, CaIifornia rosidonl and sliII
a compolilivo bodybuiIdor ovon in lis fiflios.
In addilion lo compolilion, }olnny las a fuII scloduIo as a
corlifiod porsonaI lrainor al a numbor of oslabIislod filnoss
conlors. Many loaIll caro profossionaIs aro aIso avaro of llo
bonofils of }olnny's oxporliso, as ovidoncod by llo loslimoniaIs
addod lo llo bacI covor of lis booI.
}olnny las pul logollor llis simpIo dumbboII vorIoul booIIol
lo bo usod al lomo, al llo gym, in a parI, or vliIo lravoIIing al
a loloI. Will our busy scloduIos, somolimos il's difficuIl lo find
limo lo vorI oul, so }olnny mado il simpIo.
- -- --
Mr. Sanla Cruz 2003 and 2004 ago 50+
Mr. Amorica 2003 3rd IIaco Iigll Woigll CIass
Mr. Monloroy Bay 2002 ago 50+
- --
NaluraI CaIifornia 2002 1sl IIaco ago 50+
USA 2002 3rd IIaco ago 50+
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San }oso CIassic 2004 2nd IIaco ago 50+
5 Johnnys Simple Dumbbell Workout

Tlis booI is dodicalod lo llo momory of my Ioving fallor, MiclaoI AIiolli, and my aunl, Maria AIiolli.
To my frionds and famiIy for lloir supporl ovor llo yoars, I lopo you find llis vorIbooI informalivo. Ivon if you
gol ono lling oul of llis, Im lappy. Woigll lraining can bo dono ovon in our sonior yoars. Il is novor loo soon, or loo
Ialo, lo slarl golling in slapo.
Romombor lo lavo fun vorIing oul and oal riglland cloal ovory onco and a vliIovoro luman.
Slrolcl, drinI pIonly of valor, varm up, and incorporalo a cardiovascuIar roulino and somo abdominaI vorI.

6


Hov lo Slrolcl 14
SlouIdor 15
NocI 16
SlouIdor 16
Hip 17
BacI 1 17
BacI 2 18
BacI 3 18
CaIvos 19
Quads Knoos 19
Quads Hamslrings 20
Quads Hamslrings
Conlinuod 20
Hamslrings 21
SlouIdors Closl 21
Bicops 22
Tricops 22
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Roulinos 25
Iour Days Ior WooI #1 25
Iour Days Ior WooI #2 27
Tlroo Days Ior WooI 28
Conlonls
Johnnys Simple Dumbbell Workout 7
Six Days Ior WooI 29
IuII Body 23 limos por vooI 30
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Closl 32
IIal Boncl Iross 33
IncIino Boncl Iross 33
IncIino IIy 34
Iusl-Ups 34
Tricops 35
Ono Arm Ixlonsion 35
Ironcl CurI 36
Tricop KicIbacI 36
Tvo Handod DumbboII
Ixlonsion 37
BacI 37
Ono Arm Rov 38
Bonl Ovor Rov 38
Somi Sliff-Ioggod DoadIifl 39
SlouIdors 39
SlouIdor Iross 40
Sido IaloraI Raiso 40
Sido IaloraI Raiso Conlinuod 41
Bonl-Ovor IaloraI Raisos 41
IaloraI Raisos on an IncIino 42
IaloraI Raisos on an IncIino
Conlinuod 42
Slrugs 43
Slrugs Conlinuod 43
Uprigll Rov 44
Bicops 44
Slanding CurIs 45
Hammor CurIs 46
Contents 8
Hammor CurIs Conlinuod 46
Conconlralion CurI 47
Iogs 47
Iungo 48
Iungo Varialion: ClucI Borrys 48
Slop-Ups 49
Somi Sliff Ioggod DoadIifl 49
Squals 50
CaIf Raiso 50
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Protein 53
The Role of Protein 53
Carbohydrates 54
The Role of Carbohydrates 54
Fat 54
The Role of Fat 55
My Iood Rocommondalions 55
Protein Recommendations 55
Carbohydrate Recommendations 55
Fat Recommendations 55
Condiment Recommendations 56
DaiIy Monu SampIo #1 56
DaiIy Monu SampIo #2 57
Supor Iov Carb SampIo MoaI IIan 57
Mass BuiIdor SampIo MoaI IIan 58
Vogolarian DaiIy Monu SampIo 58
Iood AIlornalivos 59
Rocipos 60
Moal and Iolaloos }olnnys
Way 60
}olnnys TradilionaI BroaIfasl 61
SaI's AIfrodo Iasla 61
Johnnys Simple Dumbbell Workout 9
Rinas Soullvosl SlyIo
Iasagna 62
Gina's Iovor IancaIos 63
}olnnys Summor SaIad 63
SuIis Orionl Ixpross SaIad
Drossing 64
TayIors Rod YoIIov Groon SloaI
SaIad 64
Iizza Cousin 65
ClicIon Irancosca 65
Iindas Moxican DoIigll 66
Tonys Iila Sandvicl 66
}olnnys IdoaI Tuna Sandvicl on a
BagoI 67
SaIIys TurIoy CliIi 67
Marlins MarvoIous Muffins 68
Malllovs BroaIfasl Wrap 69
}olnnys Cloosoburgor in
Iaradiso 69
}olnnys Spicy Tomalo DrinI 70
Clrislinas IggpIanl
Iarmigiana 70
AIasIan HaIibul on ClanlroIIos
vill Ioas, CiopoIIini Onions
and IingorIing Iolaloos 71
Ioar-Iicious SaIad 72
Groon Boan and Avocado SaIad 73
}oos Iopporod Ali Tuna 74
Anonymous Iasla SaIad 74
}olnnys TropicaI Broozo Iroloin
DrinI 75
}olnnys GarIic and ClicIon
Iasla 75
Ruslys ClicIon Concoclion 76
Ginas Iasagna 77
Contents 10
IauIas BaIod SiciIian Broadod
ClicIon 78
Mamas SiciIian Iolalo SaIad 79
Tommys Broadod SaImon 79
Krsnas Iroloin DoIilos 80
Sporanzas Sluffod BoII
Ioppors 80
Sloplanios SiciIian MoalIoaf 81
Slavns No Carb Broad
Crumbs 81
Randys GriIIod Marinalod
VogolabIos 82
SaImon Baca 83
Dossorl Idoas 83
Ollor MoaI Suggoslions 84
IinaI Nolo 85
Johnnys Simple Dumbbell Workout 11
12
TlanI you for picIing up my vorIbooI. Nov llal you
lavo il, lloro aro a varioly of vays you can uso il. You
can:
Uso somo or aII of my suggoslod oxorcisos.
Uso somo or aII of my roulinos.
Try my rocipos and idoas.
Wrilo nolos in il and uso il as a vorIbooI.
Uso il as a pIaco maljusl joIing.
Ils up lo you lo docido lov lo uso llo booI lo your
groalosl bonofil. I lopo you viII find il loIpfuI. Horo is
my inspiralion for vly I dovoIopod llo loclniquos I am
aboul lo doscribo, and vly I llinI lloy viII bo
bonoficiaI lo you as voII.
Aflor vorIing for a fov yoars in saIos and commuling
during llal limo, I didnl lavo mucl limo lo vorI oul,
and il vas IiIIing mo. So ovory limo I gol paid, I bougll
a sol of dumbboIIs, llon a boncl. Boforo you Inov il, I
lad a vloIo racI of dumbboIIs, and I managod lo uso
dumbboIIs lo vorI my vloIo body al lomo.
(dumboI) n. A voigll consisling of a slorl
bar vill a molaI baII or disI al oacl ond llal is Iiflod for
oxorciso.
Il vas groal, and llals lov I camo up vill llo idoa for
llis booI. Wo lavo busy Iivos and somolimos lravoI.
DumbboIIs aro ovoryvloro (no pun inlondod) and llal
maIos il oasy lo do llo oxorcisos III bo sloving you
oxorcisos you can do vlorovor you aro: al lomo, in llo
offico or a loloI, ovon in a parI.
Havo a groal vorIoul!
1. Inlroduclion
13 Johnnys Simple Dumbbell Workout
14
2. Slrolcling

Slarl oacl slrolcl sIovIy. IxlaIo as you gonlIy slrolcl
llo muscIo. Try lo loId oacl slrolcl for al Ioasl 10 lo 30
soconds.
You can slrolcl boforo, during, and/or aflor a vorIoul
doponding on vlal vorIs bosl for you. I IiIo lo slrolcl
during my vorIoul vliIo Im rosling for llo noxl sol.
As you progross you viII find vlal vorIs bosl for you.
Slrolcl HoId Broall RoIax
Romombor:
Donl bounco a slrolcl.
Donl slrolcl a muscIo llal is nol varmod up
varm up vill Iigll cardiovascuIar oxorcisoI
profor slalionary biIo for aboul 10 minulos.
Donl slrain or pusl a muscIo loo farIf il lurls
oaso up.
Donl loId your broallBroallo.
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15 Johnnys Simple Dumbbell Workout
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SlouIdor on pago 15
NocI on pago 16
SlouIdor on pago 16
Hip on pago 17
BacI 1 on pago 17
CaIvos on pago 19
Quads Knoos on pago 19
Quads Hamslrings on pago 20
Quads Hamslrings on pago 20
Hamslrings on pago 21
SlouIdors Closl on pago 21
Bicops on pago 22
Tricops on pago 22
SlouIdor
Sland uprigll vill fool sproad aboul llroo fool from a
surfaco, and oxlond arms. Koop arms and Iogs slraigll
and fIallon bacI and oxlaIo. HoId slrolcl and roIax.
2. Stretching 16
NocI
Sil uprigll pIaco, land on rigll sido of load, oxlaIo and
movo load lovard Iofl slouIdor using land lo guido
and gonlIy incroaso llo slrolcl. HoId slrolcl and roIax.
Ropoal on opposilo sido.
SlouIdor
Sland uprigll, drop lovoI bolind you and grab vill
opposilo land. GraduaIIy movo Iovor land upon lovoI
puIIing uppor arm dovn furllor. HoId llo slrolcl and
oxlaIo. Ropoal on opposilo sido.
17 Johnnys Simple Dumbbell Workout
Hip
KnooI on Iofl Inoo, roII Iofl fool undor so lop of inslop
rosls on fIoor. IIaco rigll land on forvard Inoo and Iofl
land on bullocIs. IxlaIo and sIovIy pusl lips forvard
unliI you fooI llo slrolcl. HoId slrolcl, oxlaIo, roIax.
Ropoal on opposilo sido.
BacI 1
Iio fIal on bacI and oxlond Iogs. IIox rigll Iog and raiso
il lo closl. Grasp Inoo vill oillor land, oxlaIo and puII
Inoo across your body lo llo fIoor, Iooping oIbovs,
load and slouIdors fIal. HoId slrolcl and roIax. Ropoal
on opposilo sido.
2. Stretching 18
BacI 2
KnooI on fIoor. Bring bullocIs dovn lo looIs. Bond al
lrunI fIoxing spino vill closl coming lo rosl on Inoos.
Ixlond land forvard. IxlaIo, loId and roIax.
BacI 3
Grab a posl vill boll lands oxlondod and puII sIovIy.
Arms oxlondod villoul bouncing. HoId, oxlaIo and
roIax.
19 Johnnys Simple Dumbbell Workout
CaIvos
Sland in fronl of a surfaco. Bond ono Iog forvard and
Ioan againsl surfaco. Koop roar looI fIal vill fool
poinlod slraigll. IxlaIo, bond arms, movo closl lovard
surfaco and slifl poIvis forvard. HoId and roIax. Ropoal
on opposilo sido.
Quads Knoos
Hang on lo surfaco for baIanco. Grab anIIo bolind you
vill land and bring looI lovards your bullocIs. HoId
slrolcl. Ropoal on opposilo sido.
2. Stretching 20
Quads Hamslrings
Sil on fIoor. Bring anIIo noxl lo your bullocIs and loId.
Ixlond ollor Iog slraigll and grab your anIIo if you
can. HoId and roIax. Ropoal on opposilo sido.
Quads Hamslrings
You can aIso oxlond boll Iogs and grab your anIIos as
slovn.
21 Johnnys Simple Dumbbell Workout
Hamslrings
Ixlond a Iog and pul looI on a boncl on a surfaco al
vaisl IovoI and grab your anIIo. HoId, slrolcl and roIax.
IiIo baIIol dancors, slrolcl. Broall and roIax. Ropoal on
opposilo sido.
SlouIdors Closl
Sland in doorvay. Grab doorvay vill boll lands
around slouIdor IovoI llon Ioan closl forvard vill
arms slraigll Iooping your lands up. HoId, slrolcl and
roIax.
2. Stretching 22
Bicops
Ixlond rigll arm lo your sido. Koop sliff vill ollor
land. IIaco land on ond of fingors and pusl dovn.
Slrolcl, loId and roIax. Ropoal vill your Iofl arm.
Tricops
IIaco rigll arm up ligl on sido of load. Bring oIbov
cIoso lo llo oar vill your Iofl land, using maybo lvo
fingors. Iusl dovn al oIbov slrolcling llo lricop.
Slrolcl and roIax. Ropoal vill your Iofl arm.
23 Johnnys Simple Dumbbell Workout
24
3. SampIo Roulinos
Tloso roulinos uso llo oxorcisos iIIuslralod in llo noxl
claplor. You can rofor lo llo oxorcisos vliIo cloosing a
roulino.
Note You slouId aIso incorporalo cardiovascuIar and
abdominaI roulinos.
Torms Usod in Roulinos
A singIo compIolo aclion of an oxorciso from
slarl lo finisl.
A group of ropolilions porformod villoul slopping
or rosling.
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25 Johnnys Simple Dumbbell Workout
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Iour Days Ior WooI #1 on pago 25
Iour Days Ior WooI #2 on pago 27
Tlroo Days Ior WooI on pago 28
Six Days Ior WooI on pago 29
IuII Body 23 limos por vooI on pago 30
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Day 1: Closl Tricops
Closl
IncIino IIy on pago 34: 3 sols of 1012
ropolilions
IncIino Boncl Iross on pago 33: 3 sols 1012
IIal Boncl Iross on pago 33: 3 sols 1012
Tricops
Ironcl CurI on pago 36: 3 sols 1012
Ono Arm Ixlonsion on pago 35: 3 lo 4 sols
1012
Day 2: Iogs
Squals on pago 50: 3 sols 1012
Slop-Ups on pago 49: 3 sols 1012
CaIf Raiso on pago 50: 3 sols 13
Iungo on pago 48: 2 Iong sols
3. Sample Routines 26
Somi Sliff Ioggod DoadIifl on pago 49: 2 sols
1012
Day 3: Off
Day 4: SlouIdors
SlouIdor Iross on pago 40: 3 sols 1012
Sido IaloraI Raiso on pago 40: 3 sols 1012
Slrugs on pago 43: 3 sols 1012
Bonl-Ovor IaloraI Raisos on pago 41: 3 sols 10
12
Day 5: Bicops BacI
Bicops
Hammor CurIs on pago 46: 3 sols 1012
Slanding CurIs on pago 45: 3 sols 1012
Conconlralion CurI on pago 47: 2 sol 1215
BacI
Uprigll Rov on pago 44: 4 sols 1012
Bonl Ovor Rov on pago 38: 3 sols 1012
Day 6: Off
Day 7: Off
27 Johnnys Simple Dumbbell Workout
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Day 1: Closl Tricop
Closl
IIal Boncl Iross on pago 33: 3 sols of 1012
ropolilions
IncIino Boncl Iross on pago 33: 3 sols 1012
IncIino IIy on pago 34: 2 sols 1012
Tricops
Tvo Handod DumbboII Ixlonsion on
pago 37: 3 sols 1012
Tricop KicIbacI on pago 36: 4 sols 1012
Day 2: BacI Bicops
BacI
Ono Arm Rov on pago 38: 4 sols 1012
Bonl Ovor Rov on pago 38: 3 sols 1012
Somi Sliff-Ioggod DoadIifl on pago 39: 2
sols 1012
Bicops
Slanding CurIs on pago 45: 3 sols 1012
Hammor CurIs on pago 46: 3 sols 1012
Conconlralion CurI on pago 47: 2 sols 1015
Day 3: Off
Day 4: SlouIdors
SlouIdor Iross on pago 40: 3 sols 1012
Sido IaloraI Raiso on pago 40: 3 sols 1012
Bonl-Ovor IaloraI Raisos on pago 41: 3 sols 10
12
Slrugs on pago 43: 2 sols 1012
Day 5: Iogs
CaIf Raiso on pago 50: 3 sols 15
Squals on pago 50: 3 sols 1012
Iungo on pago 48: 2 Iong sols
3. Sample Routines 28
Slop-Ups on pago 49: 3 sols 1012
Day 6: Off
Day 7: Off
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Day 1: Closl Tricops SlouIdors
Closl
IncIino Boncl Iross on pago 33: 3 sols of 8
15 ropolilions
IncIino IIy on pago 34: 3 sols 1015
Tricops
Ironcl CurI on pago 36: 3 sols 815
Tricop KicIbacI on pago 36: 3 sols 815
SlouIdors
SlouIdor Iross on pago 40: 3 sols 815
Sido IaloraI Raiso on pago 40: 3 sols 1015
Day 2: Off
Day 3: Iogs
Squals on pago 50: 4 sols 815
29 Johnnys Simple Dumbbell Workout
Iungo on pago 48: 2 sols 1015
Slop-Ups on pago 49: 3 sols 1015
CaIf Raiso on pago 50: 3 sols 15
Day 4: Off
Day 5: BacI Bicops
BacI
Ono Arm Rov on pago 38: 4 sols 815
Bonl Ovor Rov on pago 38: 3 sols 815
Somi Sliff-Ioggod DoadIifl on pago 39: 2
sols 10
Day 6: Off
Day 7: Off
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Ono Body Iarl Ior Day
Day 1: Closl
IIal Boncl Iross on pago 33: 4 sols of 815
ropolilions
IncIino Boncl Iross on pago 33: 4 sols 815
IncIino IIy on pago 34: 3 sols of 1015
Day 2: Tricops
Ironcl CurI on pago 36: 4 sols 815
Tricop KicIbacI on pago 36: 4 sols of 815
Day 3: Bicops
Slanding AIlornaling CurIs, soo Slanding CurIs
on pago 45: 4 sols of 1012
Soalod AIlornaling CurIs, soo Slanding CurIs on
pago 45: 4 sols of 1012
Conconlralion CurI on pago 47: 2 sols of 1015
3. Sample Routines 30
Day 4: SlouIdors
Slrugs on pago 43: 4 sols of 1012
SlouIdor Iross on pago 40: 4 sols of 1012
Bonl-Ovor IaloraI Raisos on pago 41: 4 sols of
1012
Sido IaloraI Raiso on pago 40: 4 sols of 1012
Day 5: Iogs
Slop-Ups on pago 49: 4 sols of 1015
Iungo on pago 48: 4 sols of 1015
Somi Sliff Ioggod DoadIifl on pago 49: 3 sols of
1015
CaIf Raiso on pago 50: 4 sols of 1015
Day 6: BacI
Ono Arm Rov on pago 38: 4 sols of 1015
Bonl Ovor Rov on pago 38:
4 sols of 1015
Day 7: Day Off
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Closl, Tricops, Bicops, BacI, SlouIdors, Iogs.
Rosl al Ioasl ono day in bolvoon.
3040 socond rosls bolvoon sols.
Try using a difforonl oxorciso on oacl body parl. Ivory
limo you do il maIo a clango, for oxampIo IIal Boncl
Iross insload of IncIino Boncl Iross, and so forll.
Burn Baby Burn...
Closl
IncIino Boncl Iross on pago 33: 3 sols of 1015
ropolilions
Tricop
Tricop KicIbacI on pago 36: 3 sols 1015
BacI
Ono Arm Rov on pago 38: 3 sols 1015
31 Johnnys Simple Dumbbell Workout
SlouIdors
Sido IaloraI Raiso on pago 40: 3 sols 1015
SlouIdor Iross on pago 40: 3 sols 1015
Bicops
Slanding CurIs on pago 45: 3 sols 1015
Iogs
Iungo on pago 48: 3 sols 1015
CaIf Raiso on pago 50: 3 sols 15
32
4. Ixorcisos
Tlis claplor conlains slop-by-slop doscriplions of aII llo
oxorcisos aIong vill iIIuslralions of oacl. Iacl soclion
bogins by Iisling llo oxorcisos in llal group.
You can uso lloso oxorcisos lo porform llo roulinos
iIIuslralod in llo provious claplor.
-
-
IIal Boncl Iross on pago 33
IncIino Boncl Iross on pago 33
IncIino IIy on pago 34
Iusl-Ups on pago 34
33 Johnnys Simple Dumbbell Workout
IIal Boncl Iross
Iio on a fIal boncl vill your fool on llo fIoor. HoId a
pair of dumbboIIs diroclIy ovor your closl facing
forvard. SIovIy Iovor llo dumbboIIs diroclIy ovor your
closl, paIms facing forvard. SIovIy Iovor llo
dumbboIIs lo llo sidos of your closl unliI your fooI a
sIigll slrolcl. Iauso and llon pross llo dumbboIIs
upvard unliI your arms aro aImosl IocIod. Squoozo and
ropoal.
IncIino Boncl Iross
Iio on a boncl llal is sol lo a 30 dogroo angIo. Grab a
pair of dumbboIIs diroclIy ovor your closl, paIms facing
forvard. SIovIy Iovor dumbboIIs lo llo sidos of your
closl unliI you fooI a sIigll slrolcl. Iauso and llon pross
llo voigll upvard unliI your arms aro aImosl IocIod.
Squoozo and ropoal.
4. Exercises 34
IncIino IIy
Iio on a boncl vill a 15 lo 30 dogroo incIino. HoId a
pair of dumbboIIs ovor your closl, paIms facing invard.
Koop your arms sIigllIy bonl and sIovIy Iovor llo
dumbboIIs in an arcling molion unliI your uppor arms
aro paraIIoI lo llo fIoor. IooI llo slrolcl and ropoal. IIy
can bo dono on a fIal boncl. Tlis can aIso bo dono on a
fIal boncl vill no incIino.
Iusl-Ups
Do lvo sols on pusl-up barsif you lavo llomboforo
your closl roulino or aflor. Do as many pusl-ups as you
can. Wov, vlal a slrolcl!
Any sporls sloro or doparlmonl sloro slouId lavo pusl-
up bars and lloy aro voII vorll il.
35 Johnnys Simple Dumbbell Workout
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Ono Arm Ixlonsion on pago 35
Ironcl CurI on pago 36
Tricop KicIbacI on pago 36
Tvo Handod DumbboII Ixlonsion on pago 37
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Ono Arm Ixlonsion
Sil on llo odgo of a boncl vill a dumbboII in ono land
and pIaco your opposilo land on your lip. Ixlond llo
dumbboII up from your slouIdor, Iooping your uppor
arm molionIoss. Iovor llo dumbboII bacIvard bolind
your nocI as Iov as possibIo and ropoal. Ropoal on
opposilo sido.
4. Exercises 36
Ironcl CurI
Grab a pair of dumbboIIs vill your paIms facing
invard and Iio on a boncl on your bacI. Koop your
oIbovs IocIod cIoso lo llo sido of your load. Iovor llo
dumbboIIs as far as possibIo and ropoal.
Tricop KicIbacI
IIaco your land on a boncl for supporl and grab a
dumbboII vill your ollor land. Iosilion your uppor
arm paraIIoI lo llo fIoor vill your oIbov bonl 90
dogroos. Will your paIms facing in, pross llo dumbboII
bacI lo a fuII oxlonsion by slraiglloning your arm,
Iooping your oIbov IocIod al your sido. Squoozo your
lricops vlon lloy aro al fuII oxlonsion. Iovor llo
voigll and ropoal. Ropoal llo oxorciso on opposilo sido.
37 Johnnys Simple Dumbbell Workout
Tvo Handod DumbboII Ixlonsion
Sil on llo odgo of a boncl vill ono dumbboII. Grab llo
dumbboII vill boll lands and Iifl il bolind your load.
Koop your oIbovs cIoso lo your oars and Iovor llo
dumbboII as far dovn and possibIo. Raiso llo dumbboII
bacI up abovo your load and ropoal.

Ono Arm Rov on pago 38

Bonl Ovor Rov on pago 38
Somi Sliff-Ioggod DoadIifl on pago 39
-
4. Exercises 38
Ono Arm Rov
IIaco ono Inoo on a boncl and opposilo land on boncl
lo supporl yoursoIf. Grab a dumbboII vill your froo
land and Iovor il as far as you can and slrolcl. IuII llo
samo arm up as ligl as you can and ropoal. Tlo ono
arm rov is in a saving vood posilion. Ropoal on
opposilo sido.
Bonl Ovor Rov
Grab a dumbboII in oacl land and bond your Inoos
sIigllIy forvard from your vaisl, Iooping your load up
and bacI slraigll, paIms facing your Inoos. Iol llo
dumbboIIs lang as you Iovor your body lovards your
fool. IooI llo slrolcl and llon Iifl llo voiglls up sIovIy,
Iooping your oIbovs al your sidos. Iauso and ropoal.
Bonl ovor rov can aIso bo dono vill your paIms facing
logollor. Ior a varialion you can aIso lry llo Bonl Ovor
Rov vill your paIms facing llo oulor sidos of your
Iogs.
39 Johnnys Simple Dumbbell Workout
Somi Sliff-Ioggod DoadIifl
IIaco your fool aboul 1 fool aparl vill dumbboIIs
langing in fronl of you, paIms facing you. Bond your
Inoos sIigllIy. Bond forvard, Iovoring llo dumbboIIs as
far as you can and bacI up lo llo slarling posilion.
Squoozo your bullocIs as ligll as you can as you rolurn
lo a slanding posilion and ropoal.
-
Somi Sliff-Ioggod DoadIifl on pago 39
Sido IaloraI Raiso on pago 40
Bonl-Ovor IaloraI Raisos on pago 41
IaloraI Raisos on an IncIino on pago 42
Slrugs on pago 43
Uprigll Rov on pago 44
-
4. Exercises 40
SlouIdor Iross
Sil on llo odgo of a boncl loIding a dumbboII in oacl
land al your slouIdor loigll vill your paIms facing
forvards. Iifl llo dumbboIIs slraigll up, in a cono
molion, abovo your load unliI lloy loucl. Koop your
oIbovs sIigllIy bonl. Do nol fuIIy oxlond your arms lo a
sliff posilion. Bring bacI lo your slouIdor loigll and
ropoal.
Sido IaloraI Raiso
TaIo a dumbboII in oacl land slanding slouIdor vidll
aparl. HoId llo dumbboIIs al arm's Iongll in fronl of
you vill your paIms al your sidos. Bond your oIbovs
sIigllIy, Iooping llom in llis posilion llrougloul llo
oxorciso.
41 Johnnys Simple Dumbbell Workout
Sido IaloraI Raiso
Raiso llo dumbboIIs up lo llo sidos of your body in an
arcl unliI lloy aro al slouIdor IovoI and your paIms aro
facing llo fIoor. Iovor and ropoal movomonl. To largol
your fronl aroa, grab lvo dumbboIIs and pIaco your fool
al slouIdor vidll aparl vill your paIms facing your
body. Raiso llo dumbboIIs sIigllIy liglor llan your
slouIdors. Iovor lo slarling posilion and ropoal. You
can raiso dumbboIIs logollor aIlornaling ono al a limo.
Ior a varialion, you can aIso lry Ironl IaloraI Raisos.
Bonl-Ovor IaloraI Raisos
Sil on llo ond of a boncl vill your Inoos logollor and a
dumbboII in oacl land. Bond forvard from your vaisl
and bring llo dumbboIIs logollor bolind your caIvos.
MaIo suro your arms aro sIigllIy bonl and our paIms
aro facing in. Do nol movo your bacI. Iifl llo voiglls
oul in an arcling posilion. RoIax and ropoal.
4. Exercises 42
IaloraI Raisos on an IncIino
Iay on a 15 lo 30 dogroo incIino boncl vill a dumbboII
in oacl land. Hang llo dumbboIIs lo llo sidos of llo
boncl vill your paIms facing oacl ollor and your arms
sIigllIy bonl.
IaloraI Raisos on an IncIino
Iifl llo dumbboII oul in an arcling molion lo llo sidos
of your body and squoozo. Rolurn lo slarling posilion
and ropoal.
43 Johnnys Simple Dumbbell Workout
Slrugs
Womon may vanl lo avoid llis oxorciso bocauso il
buiIds up lrapozoid muscIos.
Grab dumbboIIs ono in oacl land, and sland up vill
your fool slouIdor vidll aparl and your paIms facing in
on boll sidos of your body. Koop your oIbovs sIigllIy
bonl.
Slrugs
Try lo loucl your oars vill your slouIdors. Squoozo
vlon your slouIdors roacl as cIoso lo your oars as
possibIo and ropoal.
4. Exercises 44
Uprigll Rov
Sland vill fool slouIdor vidll aparl, paIms facing your
Iogs, raiso voiglls undor your clin. Koop oIbovs ligl.
Iovor and ropoal.
-
Slanding CurIs on pago 45
Hammor CurIs on pago 46
Conconlralion CurI on pago 47
-
45 Johnnys Simple Dumbbell Workout
Slanding CurIs
Sland loIding a dumbboII in oacl land vill your arms
langing dovn al your sidos, paIms facing forvard,
Iooping your oIbovs lucIod inlo your body.
SIovIy curI llo voiglls up lovard your slouIdors
graduaIIy lurning your vrisl oulvard so your paIms
ond up facing you al poaI conconlralion. Squoozo bicops
and bring bacI lo slarling posilion.
CurIs can aIso bo dono soalod on an incIino boncl,
logollor or aIlornaling arms. You may uso a varioly,
lrying ono Iind of curIs ono day and llo ollor Iind llo
noxl daysoo Hammor CurIs noxl.
4. Exercises 46
Hammor CurIs
Hammor CurIs aro dono jusl IiIo Slanding CurIs slovn
proviousIy, oxcopl vill your paIms facing your sidos as
slovn.
Hammor CurIs
47 Johnnys Simple Dumbbell Workout
Conconlralion CurI
Sil on llo ond of a boncl vill fool fIal on llo fIoor, a
IillIo vidor llan slouIdor Iongll. Grab a dumbboII vill
your rigll land, paIm up. Braco your rigll lricops
againsl llo insido of your rigll lligl and compIoloIy
slraigllon your arm, curI upvard and squoozo. Iovor
lo roIaxod posilion and ropoal vill ollor arm.
-
Iungo on pago 48
Iungo Varialion: ClucI Borrys on pago 48
Slop-Ups on pago 49
Somi Sliff Ioggod DoadIifl on pago 49
Squals on pago 50
CaIf Raiso on pago 50
-
4. Exercises 48
Iungo
HoId a dumbboII in oacl land al your sidos. Sland orocl
and IooI slraigll aload. Slop forvard vill your rigll
Iog unliI your rigll Inoo is aboul 90 dogroos and your
Iofl Inoo aImosl louclos llo fIoor. Rolurn lo llo slarling
posilion and llon ropoal vill your Iofl Iog. Tlo Inoo
llal you'ro Iunging vill slouId nol pass your loos.
Iungo Varialion: ClucI Borrys
Ior a varialion you can lry a vaIIing Iungo. I caII llom
ClucI Borrys (aflor lis DucI WaII). Grab lvo
dumbboIIs, ono in oacl land. Gol inlo llo samo posilion
llal you voro in vlon your bogan llo roguIar Iungo. Do
llo vaIIing Iungo vloro you lavo pIonly of room lo
vaII. Iind a slarling poinl and an onding poinl and
bogin Iunging, ono slop al a limo. Do llo samo lling as
llo roguIar Iungo, bul vaII as you do il. Romombor lo
nol Iol your Inoos go boyond your loos. You slouId
slarl vill Iigllor dumbboIIs and incroaso lo loavior
dumbboIIs Ialor. Incroaso llo dislanco of your Iungos as
you incroaso llo voigll of llo dumbboIIs. Do ono Iong
sol.
49 Johnnys Simple Dumbbell Workout
Slop-Ups
Grab a pair of dumbboIIs and Iol llom lang al your
sidos. Sland facing llo sido of a fIal boncl, llon slop up
and pIaco your rigll fool on llo boncl. IuII your body
up onlo llo boncl unliI boll fool aro fIalllo Slop Up.
Slop bacI dovn vill your Iofl Iog and rolurn lo
slanding posilion. Slop up vill your Iofl fool and
ropoal, aIlornaling Iogs as you go.
Somi Sliff Ioggod DoadIifl
IIaco your fool aboul ono fool aparl vill dumbboIIs
langing in fronl of you, paIms facing you. Bond your
Inoos sIigllIy. Bond forvard, Iovoring llo dumbboIIs as
far as you can and bacI up lo llo slarling posilion.
Squoozo your bullocIs as ligll as you can as you rolurn
lo a slanding posilion and ropoal.
4. Exercises 50
Squals
Sland vill your fool slouIdor vidll aparl and a
dumbboII in oacl land. Hang llo dumbboIIs on your
sidos vill your paIms facing in. Squal dovn and bacI
up lo slarling posilion and ropoal.
CaIf Raiso
Grab ono dumbboII and find a slop. IIaco a fool as far
bacI as possibIo on llo odgo of a slop. IIaco ono land
on a vaII for supporl and dangIo llo ollor fool. Koop
your Iog llal is on llo slop sliff. Iovor your looI as far
as possibIo fooIing llo slrolcl. Tlon raiso your looI as
ligl as possibIo squoozing your caIf. Svilcl Iogs and
ropoal.
51 Johnnys Simple Dumbbell Workout
52
5. My Iavorilo Rocipos and Idoas
Horo aro somo food group basics aIong vill somo
favorilo rocipos llal Ivo coIIoclod ovor llo yoars.
Iols Ial!
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53 Johnnys Simple Dumbbell Workout
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Iroloin
Iroloin is dorivod from llo GrooI vord proloios
moaning of firsl ordor, ranI, or imporlanco. Ono of llo
roasons llal proloin loIds sucl a prosligo is llal
villoul ossonliaI amino acids vo vouId bo vory iII, if
aIivo al aII.
Iroloins aro invoIvod vill many body funclions:
Boll muscuIar and sIoIolaI grovll
Ropair of lissuos, Iigamonls, londons and coIIs
RopIacomonl in nov coII grovll and in slrucluraI
compononls of sIin and ollor imporlanl body
parls
Mainlonanco of a circuIaling proloin pooI
Iroloins aro aIso uliIizod for digoslivo and lransporl
onzymos vlicl can bo llougll of as a calaIysl for
absorbing foods or ropairing llo body. Amino acids as
proloins aro aIso uliIizod as lormonos, or clomicaI
mossongors villin llo body llal aro usod lo inilialo
corlain rosponsos or lo loIp roguIalo a rosponso lo a
corlain condilion.
Tlo RoIo of Iroloin
Iroloin, IiIo carbolydralos can bo usod for onorgy.
Hovovor, llo body firsl profors lo uso carbs and fal for
onorgy prior lo using proloin. Sinco ono of llo main
roIos for proloin in llo body is lo provido llo amino
acid buiIding bIocIs for muscIo lissuo synllosis,
onsuring an adoqualo inlaIo of ligl-quaIily sourcos is
of ulmosl concorn. During ligl onduranco oxorciso
Iasling Iongor llan 60 minulos, sucl as running moro
llan 10 IiIomolors, if insufficionl carbs aro avaiIabIo for
onorgy llo body viII burn proloin insload of carbs. Tlo
body viII aIso burn proloin in addilion lo fal for onorgy.
5. My Favorite Recipes and deas 54
Carbolydralos
Tlo IiloraI dofinilion of a carbolydralo is a compound
comprisod of sugars, monosacclaridos or a muIlipIo of
monosacclaridos. Carbs oncompass simpIo variolios.
A simpIo carb is oasiIy broIon dovn and absorbod by
llo body. A compIox carbolydralo laIos Iongor for llo
body lo broaI dovn and absorb as comparod lo llo
simpIo carbs.
Tlo RoIo of Carbolydralos
GIucoso in llo body comos from llroo pIacos, your diol,
your muscIos, and your Iivor. Tlo gIucoso llal is slorod
in your muscIos and Iivor is Inovn as gIycogon.
GIycogon is broIon dovn by llo body vlon your bIood
sugar IovoIs slarl lo faII or vlon you aro doing oxorciso.
Tlus, undorslanding gIycogon and lov lo oplimizo ils
pIaco in your diol bocomos vory imporlanl. Tlo muscIos
sloro approximaloIy lvo llirds of aII gIycogon, vloroas
llo Iivor sloros llo ollor ono llird. During oxorciso llal
is roIalivoIy ligl inlonsily and Iongor llan 30 minulos
in duralion consuming a carbolydralo drinI can loIp
mainlain ligl bIood gIucoso IovoIs and prosorvo slorod
gIycogon.
Ial
Ials aro normaIIy cIassifiod as simpIo, compound, or
dorivod. A simpIo fal is lrigIycorido, vlicl is llo mosl
abundanl lypo of fal in llo luman body. A saluralod fal
is in llo simpIo fal cIassificalion and is soIid al room
lomporaluro, sucl as bullor. Tlo fally acids, IinoIonic
and IinoIoic aro aIso simpIo vaIIs, mainlaining rolina
aclivily and lavo plosoIipids, gIucoIipids and
Iipoproloins. Tloso aro imporlanl villin llo body for
roguIalion of many procossos.
55 Johnnys Simple Dumbbell Workout
Tlo RoIo of Ial
Ials acl as a volicIo for fal soIubIo vilamins and insuIalo
norvo fibors lo prolocl vilaI organs, and Iubricalo body
lissuo. Good sourcos incIudo oIivo oiI, rav nuls, and fisl
oiIs.
-
Iroloin Rocommondalions
Iyo of round: il is Iov fal and groal for
sandviclos
Iondon broiI: il can bo ground for Iov fal
lamburgors and aIso maIos groal BBQ
IIanI sloaI: my vory favorilo
ClicIon or lurIoy broasls
DarI moal of a clicIon or lurIoy, on occasion
Any vlilo fisl, for oxampIo: svordfisl, soIo,
laIibul, soa bass, aIbacoro, snappor, and saImon
on an occasion
Igg vlilos: incIudo ono yoII oplionaIIy
Carbolydralo Rocommondalions
Bananas: groal bIondod vill your proloin povdor
and miII
Rico: I profor brovn rico vill sloamod vogolabIos
Iasla vill a marinara sauco
Wlilo or rod polaloos, yams, and svool polaloos
OalmoaI
Irozon lasl brovns: uso a zoro fal, Iov carb
brand
Ial Rocommondalions
Uso aII fals sparingIy:
IIax Sood OiI
5. My Favorite Recipes and deas 56
Avocados
OIivo OiI or ollor coId prossod oiIs
Rav uncooIod soods and nuls
Condimonl Rocommondalions
CooIing spray: lloro aro various fIavors avaiIabIo
Non-fal mayonnaiso
Non-fal saIad drossing non-fal gralod clooso
Non-fal yogurl
ClicIon broll: can bo usod in pIaco of valor lo
sloam your rico
Muslard
SaIsa: groal on polaloos and rico
Non-fal bullor sprinIIos

Breakfast
ScrambIod ogg vlilos using non-fal spray vill
lasl brovns or oalmoaI vill raisins.
Snack
Iroloin drinI vill a banana.
Lunch
ClicIon broasl vill a sido of rico or luna saIad on
a bagoI vill a groon saIad IigllIy lossod vill
vinogar and oiI.
Snack
Tlroo lard-boiIod ogg vlilos and non-fal prolzoIs.
Dinner
BBQ fIanI sloaI vill a baIod polalo and sloamod
voggios or griIIod clicIon broasl vill a sido of rico
vill voggios.
57 Johnnys Simple Dumbbell Workout

BroaIfasl
}olnnys TradilionaI BroaIfasl on pago 61.
Snack
SIicos of coIory and carrols.
Lunch
}olnnys IdoaI Tuna Sandvicl on a BagoI on
pago 67.
Snack
}olnnys TropicaI Broozo Iroloin DrinI on pago 75.
Dinner
IauIas BaIod SiciIian Broadod ClicIon on
pago 78.
Snack
If lungry Ialor, lvo lard boiIod ogg vlilos and
coIory slicIs.
Super Low Carb Sample Meal Plan
Breakfast
Omelette cooked with non stick spray and 4 egg whites,
1 slice cheese, 1/4 cup diced onions, 1/4 cup sliced
tomatoes. Cup of coffee.
Snack
Protein shake blended with 8 ounces non-fat milk.
Lunch
1-2 boneless skinless chicken breasts with 1 cup
steamed spinach.
Snack
Variable amount of sliced celery sticks, or 1/2 an apple,
with a 6 oz. can tuna fish packed in water.
Dinner
12 oz. lean beef steak with steamed asparagus.
5. My Favorite Recipes and deas 58
Mass Builder Sample Meal Plan
Breakfast
6 egg whites with one yolk scrambled in non-stick
spray, 1 turkey sausage link, 2 slices wheat toast, 1
bowl oatmeal, a glass of 1% fat milk, coffee.
Snack
Protein drink blended with 1% fat milk and a banana.
Lunch
2 boneless skinless chicken breasts or 2 fish filets, a
baked potato, 2 cups steamed vegetables.
Snack
Protein drink blended with 1% fat milk, and a side
orange or apple.
Dinner
12 oz. lean beef steak with 6 oz. pasta in bottled
marinara sauce and steamed asparagus.
Snack
A half cup brown rice, and either 4 scrambled egg
whites or a grilled turkey breast.

Breakfast
1 cup oalmoaI vill soy proloin and raisins, 1 cup
soy miII.
Snack
1 cup slravborrios.
Lunch
1 cup bIacI boans, 1 cup brovn rico.
Snack
Ioanul Bullor on a rico caIo or a landfuI of
aImonds.
Dinner
Sloamod firm lofu vill sloamod vogolabIos and 1
cup pasla.
Snack
If lungry a landfuI of aImonds.
59 Johnnys Simple Dumbbell Workout
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Instead of
These Try These
Hamburgors Ground Iondon broiI, ground lurIoy or
clicIon broasl, or mix vill ground boof
Hol dogs TurIoy dogs
ClicIon vings GriIIod sIinIoss clicIon broasl vill BBQ
dipping sauco
Iolalo clips BaIod clips, soy clips, or yucca clips
Onion dip Ial froo sour croam
Iasla saIad CooIod Iov carb pasla vill cloppod
vogolabIos and IlaIian drossing
CoIo SIav Mixod groons or slroddod cabbago vill
fal froo drossing
Mayonnaiso Ial froo mayonnaiso, sour croam, or
yogurl
CooIios: Non-fal or Iov fal cooIios
Ico Croam Sorbol, slorborl, non-fal or Iov fal ico
croam or yogurl
OiI Ial froo cooIing spray
Bullor Ial froo bullor or fal froo bullor sprinIIo
Instead of
These Try These
5. My Favorite Recipes and deas 60
-
On lloso rocipos, fooI froo lo add moro or Ioss, or
oIiminalo ingrodionls lo suilo your laslo.
Tlo rocipos aro moanl lo slov you llo lypos of lasly yol
loaIlly foods you can oal vlon vorIing oul.
Ixporimonl.
Moal and Iolaloos }olnnys Way
Uso soasonod fIanI sloaI or barbocuod clicIon. SIico
polaloos Iong vays IiIo llicI Ironcl frios. You can aIso
uso a yam or svool polalo. Spray llo bollom of llo pan
you aro going lo uso lo cooI llo polaloos or Ironcl frios
vill non-slicI cooIing oiI, for oxampIo, oIivo oiI
cooIing spray. Spray llo polaloos on boll sidos vill llo
non-slicI cooIing oiI. BaIo al 350 dogroos unliI lloy aro
goIdon brovn. Barbocuo voggios or maIo a mixod groon
saIad. Toss llo saIad vill vinogar and oiI or non-fal
saIad drossing. Romombor a IillIo drossing goos a Iong
vay.

61 Johnnys Simple Dumbbell Workout
}olnnys TradilionaI BroaIfasl
CooI somo frozon lasl brovn polaloos unliI brovn in a
frying pan sprayod vill non-fal cooIing oiI. Add six
ogg vlilos ovor llo polaloos and cooI llom unliI dono.
You can aIso add lurIoy sausago, onion, boII poppor, or
clooso. Uso your imaginalion.

Sal's Alfredo Pasta
3/4 lb. low carb pasta of your choice
3 1/2 cups chicken broth
2 cups 1% fat milk
2 oz. low fat ham diced
1 1/2 teaspoons cornstarch
1 cup light or non fat sour cream
1/2 cup Parmesan cheese
3 turns of fresh milled black pepper
In a 6 quart pot combine the broth and milk and bring to a
covered boil. Reduce it uncovered for 5 minutes and set aside
in the pot. Mix the ham and cornstarch in a bowl with 2
tablespoons of water and stir until thickened, then add it to
the pot and bring back to a slow boil, cooking while stirring
frequently until thickened to a light sauce. Slowly stir in the
sour cream and Parmesan cheese and toss the entire mixture
with the cooked pasta to serve.
Thank you Sally D. I love it. This one will definitely take
the blues away.
Where theres a will theres a way for low carb, low fat
Alfredo!
5. My Favorite Recipes and deas 62
Rinas Southwest Style Lasagna
4-6 low carb Tortillas
1 tablespoon olive oil
1 sliced onion
2 cloves garlic
1 tablespoon chili powder
3/4 cup water
1 6 oz. can tomato paste
2-3 tablespoons salsa (optional)
1 12-15 oz. can black beans drained
1 12-15 oz. can sweet corn drained
1 15 oz. package plain yoghurt or part skim Ricotta cheese
1 1/2 pounds lean ground beef or turkey
1/2 cup diced mild green chiles
3/4 cup Mozzarella cheese, preferably low fat
1/4 cup Parmesan cheese
Preheat oven to 350 F. Saute onions ann garlic until almost
tender then add the meat and brown it. Stir in water and
tomato paste. I add 2-3 tablespoons of salsa here. Stir in
beans and corn and bring to a boil then simmer for 5 minutes.
Spoon a 1/2 inch layer of cooked ingredients into the bottom
of a and 9 x 13 x 1 baking pan then slice the tortilla to
allow even layering and put down the first layer. Spread the
Ricotta, chiles, Parmesan cheese for another layer and then
top with tortilla, then another layer with the Mozzarella
cheese. Cook covered in a preheated oven at 360 F for about
20-25 minutes or until the ingredients are hot to the touch, but
dont burn yourself.
Thank you Rina! Thats a healthy nutritious lasagna
with a Southwest flair!
63 Johnnys Simple Dumbbell Workout
Gina's Power Pancakes
By Gina Aliotti, Miss Figure Competitor, Santa Barbara, CA
1 1/2 cups oatmeal
1-2 scoops protein powder (I use vanilla flavor)
1/4 cup raisins, optional because high carb
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract
1-2 tablespoons honey or 1-2 packets artificial sweetener
3 egg whites, more if needed
Mix all the ingredients in a bowl adding enough egg whites to
achieve a good consistency which should be similar to that of
a meat loaf. Flatten out a large spoonful or two or enough to
make a pancake into a heated pan coated with cooking spray.
You can make them as large or small as you like.
Feel free to experiment and change the recipe to your taste.
Gina won't mind. I pour either regular or sugar free syrup
over them, or strawberry jam. Live dangerously!
Thank you Gina. High protein with good carbs. I may
never eat regular pancakes again. Go Figure!
Johnnys Summer Salad
Dressing Ingredients
2 tablespoons brown or Dijon mustard
3-4 cloves crushed garlic
2 tablespoons Worcestershire sauce
4 tablespoons extra virgin olive oil
5 tablespoons red wine vinegar
3 dashes red pepper sauce
3 turns of a fresh black pepper mill
1/2 cup Parmesan cheese
1 anchovy, optional topping
Salad Ingredients
Use a desired amount of these: butter lettuce, and sliced red
onions, tomatoes, mushrooms, bell pepper, celery.
To Mix
Toss the salad ingredients with the dressing in a wooden salad
bowl or a bowl of your choice.
This is great with a flank steak. Feel free to play with
ingredients, and I must admit, I never measure. Enjoy!
5. My Favorite Recipes and deas 64
Sukis Orient Express Salad Dressing
6 tablespoons rice wine vinegar
4 tablespoons liquid amino acids, sold at a health food store,
tastes like Soy sauce
3 tablespoons chopped Cilantro
1 tablespoon lime juice
1 tablespoon shallots
1 tablespoon chili Sesame oil
1 pack sugar free sweetener
2 tablespoons black bean garlic sauce
Mix the ingredients in a container and shake your booty. Add
to your favorite greens. Optionally top with broiled white
meat chicken or Ahi tuna.
Thank you Suki. Tastes great. Is that your
Grandmothers recipe?
Taylors Red Yellow Green Steak Salad
One 10 oz. flank steak, barbecued or broiled and sliced
1 cup each of red, yellow, and green bell peppers chopped
1/2 cup red onion chopped
4 tablespoons red wine vinegar
2 tablespoons extra virgin olive oil
1 tablespoon liquid amino acids, sold at a health food store,
tastes like Soy sauce
2 oz. Parmesan cheese
1 pack sugar free sweetener
Pinch of crushed red pepper flakes
3 tablespoons sliced raw almonds
Combine all ingredients except steak and toss in a bowl, then
serve topped with flank steak.
A great summer salad, Taylor. Thank you!
65 Johnnys Simple Dumbbell Workout
Pizza Cousin
1 large low carb flour tortilla
6 oz. bottled cooked tomato sauce
4 oz. shredded Mozzarella cheese
1 oz. Parmesan cheese
2 oz. each of these diced together: green bell pepper, onion,
turkey sausage link
1 garlic clove optional if you like garlic
This recipe has no set ingredients, if you want to add fresh
vegetables or left-overs of your choice.
Saute chopped onion, garlic, bell pepper and turkey sausage
in non stick spray and put aside. In a baking pan, cover the
low carb tortilla with a layer of tomato sauce, then top with
the saute mix, before the Mozzarella and Parmesan cheese.
Bake at 350 F. watching carefully until the cheese melts.
To the pizza cousin. Thanks cuz!
Chicken Francesca
By Francesca Randazzo, Local Monterey Area Chef
Approximately 1/2 bag low carb soy chips, available at many
stores now (Francesca prefers Ranch Flavor but you can
change to suite your taste)
1 bunch parsley chopped fine
5 cloves garlic chopped fine
4 oz. low fat Parmesan cheese
4 egg whites
4 skinless boneless skinless chicken breasts
Preheat oven to 350 F. Pound the chicken breasts with a
mallet to flatten them some. Grind some chips fine in a food
processor or something similar and add the parsley, garlic and
cheese. Dip the breasts in egg whites and bread them with the
mixture, then bake in a cooking pan coated with non stick
spray for approximately 35 minutes. Serve with a side of
various tomatoes with vinegar and oil dressing.
Thank you Cesca! Theres nothing better after my
workout than having this Sicilian treat with a glass of
red wine on the deck. Heaven can wait!
5. My Favorite Recipes and deas 66
Iindas Moxican DoIigll
Soason Ioan ground boof or clicIon vill your cloico of
cliIo poppors, onion, garIic, boII poppor, or aII of llo
abovo. You Inov vlal you IiIo.
CooI llo mixluro in a pan vill non-slicI cooIing spray.
Gol baIod lorliIIa clips or soy clips and slroddod
cabbago or Iolluco and pIaco il on llo clips vill llo
cooIod ground boof mixluro. You can aIso add bIacI
boans and saIsa.
On llo sido you can proparo sloamod rico, cooIod in
clicIon broll for fIavor, and lop llo rico vill saIsa. Tlis
is a groal Moxican lroal llal is Iov fal! Uso avocado
sparingIy if you vanl llo moaI lo romain Iov fal
- -
Tonys Iila Sandvicl
1 Ib. Ioan ground boof, or subslilulo vill ground lurIoy
or clicIon broasl
1 10 oz. pacIago frozon spinacl
1 1215 ox. can dicod lomaloos
1 buncl of groon onions
1 can of sIicod ripo oIivos
2 loaspoons Iomon poppor soasoning
1 cup non-fal yogurl or non-fal sour croam
cup non-fal mayonnaiso
6 incl Iila broad
A fov Ioavos of rod Ioaf Iolluco
A sprinIIo of non-fal gralod clooso
Brovn llo ground boof in a frying pan. Wasl and drain
llo spinacl and cooI il vill ground boof, onions and
lomaloos. Mix aII llo ingrodionls logollor in a bovI.
Tlis is a simpIo yol vory lasly frosl moaI.

67 Johnnys Simple Dumbbell Workout
}olnnys IdoaI Tuna Sandvicl on a
BagoI
MaIo suro lo uso luna llal is in valor and nol oiI. Drain
llo luna and mix il vill non-fal mayonnaiso, cloppod
onion, garIic povdor, and a dasl of poppor sauco lo
laslo. Squoozo somo Iomon in for fIavor.

SaIIys TurIoy CliIi

Cooked Crock Pot Style
1 1/2 pounds ground lurIoy broasl
12 onions sIicod coarso
2 polaloos
23 cups of fal froo clicIon boll
1 can bIacI boans drainod
23 garIic cIovos
2 loaspoons papriIa
loaspoon cayonno poppor
2 loaspoons ground cumin
1 812 oz. jar marinara sauco
loaspoon cliIi povdor
Slir aII ingrodionls logollor and lurn llo crocI pol on
Iov. Iol cliIi cooI aII day.
Ior Varialion (SaIIy vonl mind!): Uso Iov fal ground
boof or clicIon.
I IiIo lo oIiminalo llo polaloos and sorvo on a bod of
rico.
5. My Favorite Recipes and deas 68
You migll pIay vill llo ingrodionls for your parlicuIar
laslo or add somo of your ovn ingrodionls. Bo croalivo
vill your cliIi. I promiso SaIIy vonl mind.

Marlins MarvoIous Muffins
cup soy fIour
1 cups vloIo vloal fIour
2 scoops proloin povdor
1 cup oal moaI
1 loaspoon baIing povdor
1 loaspoon vaniIIa
1 loaspoon cinnamon
3 ogg vlilos
1 cup valor
cup unsvoolonod appIosauco
Mix dry ingrodionls logollor. Add ogg vlilos and valor
and slir. Slir inlo appIosauco. BaIo al 375 I for 40
minulos in a 12 unil cupcaIo pan sprayod vill non-
slicI spray.
-
69 Johnnys Simple Dumbbell Workout
Malllovs BroaIfasl Wrap
1 cooIod lurIoy sausago IinI crumbIod
1 cup frozon lasl brovns cooIod in non slicI spray
6 ogg vlilos, or Ioss if dosirod
1 lorliIIa
Hoal llo lorliIIa. Mix aII ingrodionls logollor, add saIsa.
You migll add somo cloppod onion, and lloro il is.
- -
}olnnys Cloosoburgor in Iaradiso
48 oz. Ioan ground boof
1 Iov carb lorliIIa (avaiIabIo nov al mosl grocory sloros)
1 sIico IrovoIono clooso
SIicod lomaloos, onions, and Iolluco
Slapo llo ground boof inlo a smaII obIong baII roady lo
roII insido llo lorliIIa onco cooIod, vliIo adding any
dosirod spicosI uso cloppod onions and garIic
povdor.
Barbocuo llo paddy and moIl llo clooso ovor il. IIaco il
in llo lorliIIa and add lomaloos, onions and Iolluco.
- -
5. My Favorite Recipes and deas 70
}olnnys Spicy Tomalo DrinI
1 quarl lomalo juico
1/2 loaspoon coIory saIl
1/4 loaspoon garIic povdor
1/2 loaspoon lorsoradisl
3-4 lurns of frosl ground poppor from a miII
1 dasl poppor sauco, if dosirod
4 daslos vorcoslorsliro sauco
Mix aII ingrodionls logollor and onjoy. Garnisl vill a
coIory slaII. Somo poopIo uso il as a BIoody Mary mix.
You can pIay vill llo ingrodionls doponding on your
laslo.
- -
Clrislinas IggpIanl Iarmigiana
1 Iargo oggpIanl sIicod around 1/4 incl llicI
1/2 loaspoon bIacI poppor
1 labIospoon mincod garIic
2 cups bollIod Iov fal marinara sauco
1/4 loaspoon cruslod rod poppor
8 oz. jar roaslod rod poppors
2 cups Iov fal mozzaroIIa clooso
1/2 cup gralod Iarmosan clooso
Spray oggpIanl sIicos vill non-slicI oIivo oiI spray.
CooI in a pan spraying IigllIy unliI lloy aro aImosl
dono, and pul asido. Iroloal ovon lo 350 I. Iayor in a
baIing disl from llo bollom vill sauco, llon oggpIanl,
poppors, and clooso. BaIo unliI clooso is brovnod.
You can aIso bo croalivo and add your ovn ingrodionls.

-

71 Johnnys Simple Dumbbell Workout
AIasIan HaIibul on ClanlroIIos vill
Ioas, CiopoIIini Onions and IingorIing
Iolaloos
by Roborl Mancuso, Ixoculivo Clof al llo WorId
Iamous Sardino Iaclory, Monloroy, CA
Sorvos 6
6 8oz. AIasIan HaIibul fiIIols
18 IingorIing polaloos, par-cooIod and sIicod
24 CiopoIIini onions
1 cup IngIisl poas, frosl bIanclod
2 cups clanloroIIos muslrooms, polilo
3 cups darI clicIon SlocI
3 labIospoons clivos, mincod
2 labIospoons llymo Ioaf
1 labIospoon Iomon juico
3 labIospoons oIivo oiI, lo cooI ragoul
3 labIospoon oIivo oiI, lo soar laIibul
1 labIospoon coId bullor
6 sprigs clorviI
SaIl and poppor as noodod
Irosorvod Iomon rind, finoIy sIicod (oplionaI)
Soason llo laIibul vill saIl, poppor and saulo in oIivo
oiI unliI sIigllIy brovnod, finisl in 400 I ovon unliI
jusl cooIod llrougl.
In a soparalo saulo pan, ovor modium ligl loal, pIaco
llo oIivo oiI, CiopoIIini onions, clanloroIIos and sIicod
fingorIing polaloos (polaloos may bo Iofl vloIo if lloy
aro smaII onougl), Saulo unliI vogolabIos aro voII
caramoIizod.
Add llo clicIon slocI and roduco by 2/3 llo amounl.
Add llo bullor, lorbs, Iomon juico and poas.
Conlinuo lo simmor unliI llo poas aro varmod llrougl.
Soason vill saIl and poppor.
Soparalo vogolabIo mixluro onlo 6 pIalos. IIaco laIibul
fiIIol on lop. Garnisl vill frosl clorviI and prosorvod
Iomon rind.
-
5. My Favorite Recipes and deas 72
Ioar-Iicious SaIad
by Scoll GiII, Ovnor, Gardon DoIi, Monloroy, CA
Sorvos 1012
Iroparalion limo: 6 minulos, CooI limo: 10 minulos
A rofrosling saIad youro suro lo maIo oflon, ospociaIIy
vlon sponding limo ouldoors during Iong Summor
ovonings.
1 Ib. organic mixod groons
1 load cloppod Romaino Iolluco
4 cloppod poars
2 cups laIvod pocans
2 labIospoons bullor
2 labIospoons sugar
2 cups crumbIod BIuo Clooso
2 cups pIum lomaloos
1 cup driod cranborrios
1 cup oIivo oiI
1/2 cup baIsamic vinogar
2 sprigs frosl Orogano
IroslIy ground poppor and saIl lo laslo
MoIl bullor in a sauco pan and add pocans. Add sugar
lo pocans and mix voII. Romovo pocans from sauco pan
and sproad oul in ono Iayor of a cooIio slool. BroiI unliI
loaslod, llon Iol cooI. Wasl Iolluco, dry il, and combino
aII groons in a sorving bovI. Add candiod pocans,
lomaloos, and BIuo Clooso around llo porimolor. Hoap
llo cloppod poars in llo conlor. SprinIIo driod
cranborrios ovor llo onliro saIad lo finisl. Mix oIivo oiI,
vinogar, mincod Orogano, saIl and poppor for drossing
and sorvo on llo sido.
- -
73 Johnnys Simple Dumbbell Workout
Groon Boan and Avocado SaIad
Irom Moisos and Rosa Cruz, Ovnors, Monloroy }oos
Roslauranl, Monloroy, CA, croalod by Clof RafaoI
SaIazar
Sorvos 4
Tlis disl is prosonlIy on llo monu al }oos, vlicl is ono
of my favorilo roslauranls in llo aroa. I onjoy llis ono
silling al llo bar. Horo il is.
2 Ibs. snappor, or soa bass, or laIibul fiIols
1 Ib. groon boans
8 oz. rav asparagus
2 avocados, pooIod and sIicod
1 smaII rod onion, llinIy sIicod
6 Roma lomaloos, cul in vodgos
1 labIospoon cloppod frosl basiI Ioaf
2 garIic gIovos, pooIod and cruslod
2 labIospoons oxlra virgin oIivo oiI
IroslIy ground poppor and saIl lo laslo
BoiI llo boans and asparagus covorod vill valor for 3
5 minulos unliI londor bul sliII crisp. Rinso llom undor
coId running valor. Cul llom inlo ono incl soclions and
loss in a Iargo bovI vill llo ollor ingrodionls, oxcopl
llo fisl.
CooI llo fisl fiIols in Iigll oiI or nol-slicI spray for
approximaloIy 3 minulos or unliI dono lo laslo, lurning
jusl onco.
Sorvo ovor a bod of llo ollor ingrodionls vill saIl and
poppor lo laslo.
- -
5. My Favorite Recipes and deas 74
}oos Iopporod Ali Tuna
46 oz. Ali luna fiIol
Rub courso ground poppor on llo luna and saIl lo laslo.
Soar on oacl sido in a lol proloalod non-slicI sIiIIol
(approximaloIy 15 soconds on oacl sido or lo laslo). You
can oplionaIIy spray vill non-slicI cooIing oiI and
bIacIon in a proloalod casl iron pan. Romovo and sorvo
vill sloamod vogolabIos of your cloico.
Horos llo socrol dipping sauco: In llo loaIll food
soclion of a IocaI grocory sloro you can find Iiquid
amino acids, vlicl is Iov sodium and Iov carb and
laslos simiIar lo convonlionaI soy sauco.
- - - -
-
Anonymous Iasla SaIad
I found llis on my fronl door vill no namo on il. Ils a
groal saIad.

1 12 oz. box RoloIIi pasla (corIscrov lypo)
1 3 lo 4 oz. jar arlicloIo loarls sIicod
1 15 oz. can bIacI oIivos drainod
1 finoIy cloppod boII poppor, or any lypo groon poppor
1/2 cup frozon poas llavod
1 can baby corn cul in llirds
3 loaspoons oIivo oiI
SprinIIo of soasonod Iomon poppor lo laslo
SprinIIo of garIic povdor lo laslo
Dasl of lol poppor sauco lo laslo
1 landfuI Iarmosan clooso
Drain ingrodionls vlon nocossary and add lo a bovI.
Toss and sorvo.
You can add Iofl ovor dicod clicIon if you IiIo.
75 Johnnys Simple Dumbbell Workout
}olnnys TropicaI Broozo Iroloin DrinI
1 cup non-fal miII
1/2 cup pinoappIo juico
1/4 loaspoon coconul syrup, or oIiminalo and uso 1
pacI of arlificiaI svoolonor
1 scoop of vaniIIa yogurl
1 scoop of proloin povdor
BIond and sorvo vill a pinoappIo sIico as a garnisl.
- -
}olnnys GarIic and ClicIon Iasla
3 cooIod clicIon broasls, possibIy Ioflovor from day
boforo
2 labIospoons oIivo oiI
1 onion cloppod
2 gIovos garIic cloppod or mincod
10 oz. RoloIIi pasla
1/4 cup Iov fal Iarmosan clooso
Iincl of bIacI poppor
Iincl of cruslod rod poppor
1 smaII boII poppor cloppod, your cloico of groon, rod
or yoIIov
Brovn onion, garIic and boII poppor. Add bIacI poppor
and cruslod rod poppor. Clop and loal up llo pro-
cooIod clicIon and add lo drainod boiIod pasla in Iargo
bovI. Combino llo romaining ingrodionls and add
clooso and loss gonorousIy.
-
I IiIo lo add a coupIo of daslos of lol sauco.
Good vill Ioflovor TlanIsgiving lurIoy
5. My Favorite Recipes and deas 76
Ruslys ClicIon Concoclion
1 Ib. bonoIoss sIinIoss clicIon broasls
1 Iargo onion
1 loaspoon mincod garIic
1 cup clicIon broll
groon poppor dicod
yoIIov poppor dicod
2 cups frosl cloppod lomalo
1 can garbanzo boans
1 Iargo bay Ioaf
1 loaspoons dicod llymo Ioavos
1 loaspoon ground cumin
1/4 loaspoon aII spico
1/8 loaspoon cIovos
1/2 loaspoon bIacI poppor
Cul clicIon in 67 clunIs. IIaco in Iargo pol, spray
non-fal cooIing spray, cooI ovor modium loal, slirring
froquonlIy. Romovo broasls, and add onion lo samo pol
vill garIic, and laIf llo broll. CooI for aboul 6 minulos
or unliI onion is londor. Add moro broll and rolurn
clicIon and add romaining ingrodionls. Bring lo boiI,
roduco loal, covor and simmor for 2025 minulos.
Romovo bay Ioaf and pour ovor bod of rico or couscous
- -
77 Johnnys Simple Dumbbell Workout
Ginas Iasagna
9 vido Iasagna noodIos
1 15 oz. jar of Iov fal or fal froo pasla sauco
1 pacIago of your cloico of: ground lurIoy, clicIon,
Ioan ground boof, or lofu if vogolarian slyIo
1 1/5 cups non-fal Ricolla clooso
1/2 cup Iov fal or non-fal slroddod mozzaroIIa clooso
1/2 cup cloppod onions
1/2 cup cloppod boII poppors
1/2 cup cloppod zucclini
3 Iargo Ioavos sviss clard
1 loaspoon mincod garIic
cup Iov fal or non-fal Iarmosan clooso
IlaIian soasoning lo laslo
CooI noodIos and sol asido. CooI onion, garIic and
moal in a sIiIIol vill non-slicI spray ovor modium loal
and sol asido aflor il is aboul 90 cooIod. Do llo samo
vill llo vogolabIos. SprinIIo vill llo soasoning. Iul
somo sauco in bollom of a 9 x 13 x 1 baIing disl, and
llon a Iayor of noodIos. Noxl form llroo Iayors vill llo
cloosos and ollor ingrodionls. Add moro sauco and
Iarmosan clooso lo llo lop.
CooI covorod in a proloalod ovon al 365 I for aboul 30
minulos, and llon 10 moro minulos uncovorod. Iol il
sland for 10 minulos boforo sorving.
You can do moro Iayors vill ollor ingrodionls of cloico
in a Iargor pan. Uso your imaginalion. Go for il.
- --
-
5. My Favorite Recipes and deas 78
IauIas BaIod SiciIian Broadod ClicIon
4 bonoIoss sIinIoss clicIon broasls aboul 4 oz. oacl
Iound vill a maIIol on oacl sido. Boal 3 ogg vlilos, bul
if somo yoIIs faII in, Iol il rido.
Ior llo broading mix broad crumbs, poppor, garIic,
parsIoy, Iov fal parmosan clooso and anylling oIso you
may vanl lo pul in.
Iroloal ovon lo 450 I. Dip broasls in ogg, llon broad
vill llo mixluro and pIaco on a 13 x 9 baIing slool.
Spray llo slool vill non-slicI spray. AIso givo broasls a
quicI spray.
CooI for 30 minulos or unliI conlor of clicIon is nol
pinI (or uso a moal llormomolor as diroclod for
clicIon)
You can sorvo vill frosl groon saIad or vogolabIos.
Ior a varialion of ClicIon Iarmosan, foIIov llo samo
rocipo oxcopl lransfor llo broasls lo a cassoroIo disl
vlon lloy aro 90 cooIod. Iayor sauco on bollom, and
llon llo broasls, and lop vill sauco and non-fal
mozzaroIIa clooso. Iol llo clooso moIl in llo ovon, and
llo clicIon slouId bo compIoloIy cooIod. Tloyro groal.
My SiciIian grandmollor vouId lavo approvod. WoII
llon again, probabIy nol!
-
79 Johnnys Simple Dumbbell Workout
Mamas SiciIian Iolalo SaIad
4 rod polaloos
1/2 rod onion
3 Roma lomaloos
1 labIospoon capors
1/3 cup or Ioss oIivo oiI
1/2 cup or Ioss rod vino vinogar
1 cup sloamod slring boans
1 8 oz. jar arlicloIo loarls
Iincl of saIl or a non-saIl spico
3 grindor lvisls of ground poppor
IooI, quarlor, and boiI llo polaloos unliI cooIod lo laslo.
Dico llo onion. Quarlor llo lomaloos. Add capors, and
sloamod slring boans. Drain and rinso llo arlicloIo
loarls and add llom. Add poppor and spicos. Toss il aII
logollor.
Tlis rocipo can bo variod. Ils up lo you. Ils groal for a
BBQ or picnic.
-
Tommys Broadod SaImon
By Tommy Nolo, Caplain of Iady }, Monloroy, CA
Uso 8 oz. WiId King SaImon IiIIols vill llo sIin on.
IlaIian broad crumbs vill oxlra garIic and your ovn
spicos addod lo laslo.
Spray vill non-fal cooIing spray and dip in broad
crumbs on boll sidos.
Tommy rocommonds frying vill llo sIin sido dovn
ovor modium loal vill cooIing spray for llo majorily
of llo cooIing limo. CooI sIin dovn for approximaloIy
10 minulos, lurn for an addilionaI 23 minulos.
Squoozo Iomon on lop boforo sorving
Ixlra garIic is a good idoa. Ianlaslic.

5. My Favorite Recipes and deas 80
Krsnas Iroloin DoIilos
By Baba KalIi. Iacific Grovo, CA
4 ouncos ground sunfIovor soods
2 loaspoons vaniIIa
2 oz. raisins
2 oz. sosamo soods
2 oz. lonoy
2 oz. mapIo syrup
2 oz. slroddod coconul
2 lo 3 oz. poanul bullor
2 oz. vloal gorm
Mix logollor, slapo inlo baIIs and lloyro roady lo oal.


Sporanzas Sluffod BoII Ioppors
1 Ib. ground lurIoy or clicIon
4 Iargo boII poppors
1 cloppod coIory slaII
2 mincod garIic cIovos
1/2 cup sofl broad crumbs
1/2 cup cloppod rod onion
1/4 cup gralod Iarmosan clooso
BIacI poppor lo laslo
1 ogg vlilo
Brovn llo ground moal in a pan and sol asido. Saulo llo
onion and coIory logollor and mix vill llo moal and
ollor ingrodionls in a bovI. AppIy Iigll cooIing spray
lo moislon. Sluff llo boII poppors vill llo mixluro and
baIo in a pan coalod vill non-slicI cooIing spray for 45
minulos in a proloalod ovon al 350 I.
To maIo lamburgors or moal baIIs insload, clop llo boII
poppors and add lo llo ingrodionls insload of sluffing.
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81 Johnnys Simple Dumbbell Workout
Sloplanios SiciIian MoalIoaf
2 Ibs. Ioan ground boof or lurIoy
1 cup IlaIian broad crumbs
3 ogg vlilos
1 cup cloppod onion
1 cup cloppod boII poppor
1 loaping labIospoon mincod garIic
1 cup bollIod spaglolli sauco
1 loaspoon IlaIian soasoning
1 loaspoon bIacI poppor
Mix ingrodionls in a bovI and moId inlo a 10 x 4
baIing pan coalod vill non-slicI spray. Iour sauco ovor
llo lop. SprinIIo a landfuI of Iarmosan clooso ovor llo
lop. BaIo in a proloalod ovon al 350 I for 6075
minulos clocIing poriodicaIIy lovard llo ond.
In an omorgoncy, I onco usod oalmoaI insload of broad
crumbs. Il acluaIIy laslod groal, and ils moro nulrilious.
- -
Slavns No Carb Broad Crumbs
1 bag pIain porI sIins
1 labIospoon cloppod frosl parsIoy
1/4 cup Asiago clooso
1 labIospoon garIic povdor
Iul aII ingrodionls in a food procossor and bIond lo
laslo.
- -

5. My Favorite Recipes and deas 82
Randys GriIIod Marinalod VogolabIos

1/3 cup oIivo oiI
1/3 cup loriyaIi sauco
4-6 garIic gIovos, prossod
1/4 cup ClipolIo sauco (oplionaI lo add a IillIo IicI)
1/3 cup vlilo vino
-
SIico lloso inlo 1/4 incl slrips:
1 modium svool polalo pooIod
2 zucclini sIicod Iongllviso
2 yoIIov Summor squasl
SIico lloso inlo 1/2 incl slrips:
1 smaII }apanoso oggpIanl
1 oacl of rod and yoIIov boII poppor
Marinalo llo cul vogolabIos in llo rofrigoralor for 24
lours.
Marinalo 2 Iargo IorloboIIo muslrooms soparaloIy in
llo rofrigoralor for 24 lours using llo foIIoving
mixluro, and griII vill ollor llo vogolabIos:
1/4 cup oIivo oiI
1/4 cup loriyaIi sauco
3 garIic gIovos, prossod
1/8 cup vlilo vino
GriII ovor coaIs al modium loal lurning onco.
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83 Johnnys Simple Dumbbell Workout
SaImon Baca
3 bunclos or pacIagos of cIoanod spinacl
2 loaspoons oIivo oiI
3 mincod garIic gIovos
1 Ib. muslrooms, cIoanod and sIicod
3 SaImon fiIIols
SaIl and poppor lo laslo
Iul oIivo oiI in a pol and bring lo modium loal. Toss in
garIic and muslrooms and saulo for 5-7 minulos. Add
spinacl ono pacIago al a limo al ono minulo inlorvaIs
vliIo slirring conslanlIy, and cooI unliI sofl.
SaIl and poppor llo SaImon fiIIols and oillor broiI or
barbocuo for approximaloIy 2 minulos on oacl sido.
Sproad llo spinacl and muslrooms on a pIalo and pIaco
llo SaImon on lop, and il is roady lo oal.
- -
Dossorl Idoas
Try angoI food caIo vill sIicod fruil as a lopping. Tlis
can aIso bo loppod vill non-fal cooI vlip or yogurl.
Tlis is a Iigll and loaIlly vay lo ond a moaI.
Anollor good cloico is maslod yams mixod vill
cinnamon and raisins. Sorvo llom cliIIod.
-
5. My Favorite Recipes and deas 84
Ollor MoaI Suggoslions
You slouId uso your imaginalion. Horo aro ollor
oxampIos:
Igg vlilo omoIol vill onion, spinacl, and muslrooms.
Uso onIy 1 yoII.
Dicod clicIon broasl vill pasla marinara.
Tuna pasla saIad.
Iov fal lamburgor vill baIod Ironcl frios.
TlinI Iov fal aIlornalivo foods. A Iov fal moal Ioaf can
bo mado vill Ioan ground boof mixod vill ground
lurIoy broasl. You can uso your imaginalion and add
onions or vlalovor you add in your favorilo moalIoaf
dislos.
TlinI Iov carb aIlornalivos, sucl as soy clips and Iov
carb pasla. Iimil your carbs al nigll.
Iasla saIad can bo vory Iov fal if you uso non-fal
mayonnaiso or a non-fal yogurl in a pIaco of llo roaI
sluff. Tlis can bo usod vill llo pasla of your cloico and
llo vogolabIos of your cloico
A crocI pol can bo usod for convonionco lo maIo
vondorfuI, lasly moaIs. Bo croalivo and uso your
imaginalion.
MaIo BBQ or bIacIonod fisl vill sloamod rico, cooIod
in clicIon broll for fIavor. On llo sido proparo a baIod
polalo loppod vill saIsa.
MaIo your usuaI rocipo of pasla vill marinara sauco
bul maIo suro you lop il vill non-fal clooso. Novadays
lloro aro aIso many varialions of Iov carb foods sucl as
pasla and soy lorliIIa clips, vill many moro surfacing
ovoryday.
Insload of oaling food for a moaI, ropIaco il vill a
proloin drinI. AII you lavo lo do is mix proloin vill
oillor 1 or non-fal miII, a banana and vlalovor ollor
fruils you vanl.
- -
85 Johnnys Simple Dumbbell Workout

Romombor lo slay avay from aII friod foods and road
IaboIs. Walcl oul for IaboIs llal say Iov fal bocauso llo
producl migll nol bo as Iov fal as dosirod. Ivory nov
and llon oal broad or a bagoI. You may drinI a gIass of
vino or lvo if dosirod bul lry lo Iimil your inlaIo of
aIcoloI. Romombor lo uso your imaginalion lo croalo
your ovn fanlaslic rocipos. Romombor lo Iimil your
carbolydralos al nigll. Somo fal is noodod in our diol.
Carbolydralos aro nocossary for onorgy and proloin is
vory imporlanl for your muscIos and muscIo grovll.
I lopo I lavo loIpod you in aclioving your goaIs. I viII
bo lappy if you aro abIo lo picI up on ono good labil or
oxorciso from my oxporioncos and nolos. Havo fun vill
your vorIoul and I promiso if you slicI lo il and donl
givo up llal you viII soo posilivo rosuIls! I llinI my
fIanI sloaI is burning. I bollor go clocI on il. Koop in
loucl and good IucI.

What They Are Saying About Johnnys Workout

Johnny Aliotti has developed a simple comprehensive guide for building lean body mass and reducing body fat. The Dumbbell Workout is
easy, effective and requires very little equipment. I have been using his workout for over one year now and have found it to be a time-efficient
way to build strength and improve fitness.
Bradley Carpentier, MD, Salinas, CA
Congratulations to Johnny for putting together a simple, concise guide to better fitness and health! Finally, someone has shown that working
out can be done in our natural environment without spending a fortune on equipment (simple dumbbells) and health club memberships. The
recipes and diet recommendations are refreshingly easy to both understand and prepare. Johnnys Simple Dumbbell Workout is a great guide
for anyone to achieve a healthier lifestyle as well as a fitter body.
Sharon deMaria-Osgood, USA Triathlon Expert Coach, Head Coach, Monterey Peninsula College Tennis, Monterey, CA
Johnnys Simple Dumbbell Workout is just that: simple and easy. In this day and age when most working adults dont have an over abundance
of free time, Johnnys workout is a godsend. Not only does he give a thorough explanation of many ways you can use dumbbells, but he also
provides you with five different routines that can keep the easily discouraged from getting bored. As you read on you will find that the road
to total physical fitness doesnt stop with just weights. Johnny also gives great advice about nutrition to go along with some of his favorite
recipes. Ginas Lasagna is to die for. If in the past you have found it hard to stick with a workout program, I highly recommend Johnnys
Simple Dumbbell Workout.
David Campbell, Assistant Basketball Coach, U.C. Santa Barbara, Goleta, CA
Johnnys Simple Dumbbell Workout is a well laid out book. Its easy to follow without having to buy expensive equipment. I have followed
the exercise plan and the results are real. The sample diet is healthy for the heart and the recipes are
delicious. I would recommend this book to anyone.
Shawn E. Goodwin, Waitperson, Monterey, CA
Fantastic summation of simple pearls! Johnny has outlined an easy to follow, concise, effective program of fitness, flexibility and nutrition
that will get you results, fast! Start today. You have everything to gain.
Dr. Anthony M. Payan, Chiropractor, Neuromuscular Therapist,
Conditioning Specialist, Pacific Grove, CA