XFLD - Meal Plan Guide

© 2013 and Beyond. Get Lean in 12, Inc. & Kill Mode Training Co., Inc.
All Rights Reserved.

Copyright Notice
No part of this document may be reproduced or transmitted in any form
whatsoever, electronic, or mechanical, including photocopying, recording, or by
any informational storage or retrieval system without expressed written, dated,
and signed permission from the author. All copyrights are reserved.
Disclaimer and/or Legal Notices

The information presented in this work is by no way intended as medical advice
or as a substitute for medical counseling. The information should be used in
conjunction with the guidance and care of your physician. Consult your physician
before beginning this program as you would with any exercise and nutrition
program. If you choose not to obtain the consent of your physician and/or work
with your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full responsibility
for your actions.
If you have any health issues or pre-existing conditions, please consult with your
physician before implementing any of the information provided in this course.
This product is for informational purposes only and the author does not accept
any responsibilities for any liabilities or damages, real or perceived, resulting from
the use of this information.
By accepting comprehensive nutrition, supplementation, and exercise program,

you recognize that despite all precautions on the part of Get Lean in 12, Inc., and
Kill Mode Training Co., Inc., there are risks of injury or illness which can occur
because of your use of the aforementioned information and you expressly
assume such risks and waive, relinquish and release any claim which you may
have against Get Lean in 12, Inc., Kill Mode Training Co., Inc.., its officers,
directors, employees, volunteers, agents, affiliates, or assigns, as a result of any
future physical injury or illness incurred in connection with, or as a result of, the
use or misuse of the programs.
25 Day Meal Plans Manual
Here you will find 25 days of meal plans that will help you along the Xtreme Fat
Loss Program.
Some quick bullet points:

 The entire 25 days are outlined. You can follow these meal plans to the
letter or use them as a guide; it’s completely up to you. Either way, you’ll
find a ton of meal ideas and recipes that you’re sure to enjoy and use over
and over again.
 All Meals in Blue can be found in the Recipe Manual in order you find
them here.
 You can add in “free veggies” as listed in the program manual to any meal.
Also, feel free to add a large, green salad to any meal to increase fullness
and satiety. Just be sure to use low calorie dressing and do so sparingly
(unless you are using olive oil to fulfill the fat component of your meal).
 Add fiber to meals by adding more green veggies or through the use of a
fiber supplement. Shoot for an intake of 35-50 grams of fiber daily.
 Some recipes yield multiple servings and some are for single servings. You
may choose to cook in bulk by doubling or tripling a recipe, or you may
choose to cut a recipe in half to make only a single serving. If going with
the former option (cooking in bulk), separate the meals into individual
containers and store for an easy reheat-able meal.
 The portions are not universal. With recipes, we have to give you exact
numbers, otherwise, you’d have no idea how much of what to add to the
recipe. The portions included are for the “average” sized person. That
said, you may need to tweak the portion sizes a bit to fit in with the
palm/fist/thumb recommendation if you are smaller or taller than average.
It’s always best to underestimate slightly than to overeat. This is explained
more in detail below:
Hand/Fist/Thumb Portion Size Method
Please see info below for each of the three macronutrients: protein,
carbohydrates, and fat. With this method, a “portion” of protein is equivalent
to the size and thickness of the palm of your hand. This could be a chicken
breast, piece of beef, pork chop, filet of fish, etc., of approximately that size.
For carbohydrates, a “portion” is the size of your clenched fist. Think of an

apple, orange, or other piece of fruit of approximately that size, or a portion of
pasta, rice, beans, etc., similar in size.
Lastly, for fat a “portion” is equal to the size and thickness of the tip of your
thumb. This is particularly useful for “pure” fats like olive oil and butter, but
some major sources of fat come in the form of mixed-nutrient foods (like nuts or
cheese). For these foods, two “thumbs” worth is acceptable.
To summarize, here are the portion guidelines:
- 1 portion of Protein = size and thickness of the palm of your hand

- 1 portion of Carbohydrate = size of your clenched fist
- 1 portion of Fat = size and thickness of the tip of your thumb
The reason why hand-based portion sizes work so well is that they are relative to
the size of the individual. Smaller people with smaller hands will eat less food
because they require less calories. Similarly, larger people with resultantly bigger
hands will eat more food because they require more calories.
It’s simple, but it works.
On to the 25-day Meal Plans!
Xtreme Fat Loss Diet 25-day Meal Plan
Day 1 Day 2 Day 3
Cheat Day Fast Day Shake Day
Breakfast: Shake 1 (P+C):
BCAA Matrix ™ Oats and Honey
Supplementation Smoothie – Page 30 of 53
Fat Burning Smoothies &
Mid-morning: Milkshakes
BCAA Matrix ™
Supplementation Shake 2 (P+C):
Strawberry Cheesecake
Lunch: Smoothie – Page 49 of 53
Eat whatever you BCAA Matrix ™ Fat Burning Smoothies &
Supplementation Milkshakes
want while
adhering to the Mid-afternoon: Shake 3 (P+C):
very loose Cheat BCAA Matrix ™ Blue Bomber Smoothie –
Supplementation Page 23 of 53 Fat Burning
Day “rules”
Smoothies & Milkshakes
provided in the Dinner:
Diet Manual.  BCAA Matrix ™ Shake 4 (P+F):
Supplementation Creamy Vanilla Mint
Smoothie – Page 61 of 53
*Drink plenty of water Fat Burning Smoothies &
and fluids throughout Milkshakes
the day
Shake 5 (P+F):
PB&J Protein Smoothie –
Page 67 of 53 Fat Burning
Day 4 Day 5 Day 6
Mod Carb Day Depletion Day Cheat Day
Breakfast: Breakfast:
BioTrust Low Carb™ Scrambled egg whites;
Vanilla or Chocolate low sodium Turkey Bacon
Protein Shake mixed with
unsweetened almond
milk Mid-morning:
Old Fashioned or Steel Reduced Fat String
Cut Oatmeal cheese; organic roasted
sliced Turkey breast
Green Pepper Sticks
Mid-morning:
Bun-Less Burger
Spring Mix Salad Lunch:
Eat whatever you
w/Mustard Vinaigrette Grilled Chicken on a bed want while
Strawberries of mixed greens with adhering to the
light vinaigrette
very loose Cheat
Lunch: Day “rules”
Grilled Salmon Mid-afternoon: provided in the
Roasted Asparagus Cottage cheese
Tomato Slices
Diet Manual. 
Mid-afternoon:
Reduced Fat Cheddar Dinner:
cheese Lean Top Sirloin steak
Grilled Chicken marinated in balsamic
Tenderloins vinaigrette and grilled
Steamed green beans
Dinner:
Shrimp Skewers
Roasted Veggies
Day 7 Day 8 Day 9
Fast Day Shake Day Mod Carb Day
Breakfast: Shake 1 (P+C): Breakfast:
BCAA Matrix ™ Piña Colada Smoothie – BioTrust Low Carb™
Supplementation Page 31 of 53 Fat Burning Vanilla or Chocolate
Smoothies & Milkshakes Protein Shake mixed with
unsweetened almond
Mid-morning: Shake 2 (P+C): milk
BCAA Matrix ™ Strawberry Banana Old Fashioned or Steel
Supplementation Smoothie – Page 32 of 53 Cut Oatmeal
Milkshakes
Lunch: Mid-morning:
BCAA Matrix ™ Chicken Salad w/low fat
Supplementation Shake 3 (P+C): mayo in Ezekiel Tortilla
Berries & Cream Red pepper sticks
Smoothie – Page 38 of 53 Pear
Mid-afternoon: Fat Burning Smoothies &
BCAA Matrix ™ Milkshakes
Supplementation Lunch:
Lime Beef Skewers
Shake 4 (P+F): Mixed greens salad with
Dinner: Strawberry Macadamia light vinaigrette
BCAA Matrix ™ Nut Smoothie – Page 69
Supplementation of 53 Fat Burning
Smoothies & Milkshakes Mid-afternoon:
organic roasted sliced
*Drink plenty of water Turkey breast
and fluids throughout Almonds
the day Shake 5 (P+F): Red Pepper sticks
Vanilla & Flax Smoothie –
Page 71 of 53 Fat Burning Dinner:
Smoothies & Milkshakes Grilled Fish of choice with
steamed broccoli
Day 10 Day 11 Day 12
Depletion Day Cheat Day Fast Day
Egg white omelet with BCAA Matrix ™
low-fat Turkey Sausage, Supplementation
Spinach, chopped onions,
tomatoes and
mushrooms Mid-morning:
BCAA Matrix ™
Mid-morning: Supplementation
Cottage Cheese
Carrot Sticks Lunch:
Eat whatever you BCAA Matrix ™
Lunch: Supplementation
want while
Grilled Chicken Breast
over a Spinach Salad with adhering to the
mixed vegetables very loose Cheat Mid-afternoon:
Light vinaigrette or Non- BCAA Matrix ™
Day “rules”
fat dressing Supplementation
provided in the
Mid-afternoon: Diet Manual. 
Low Sodium Natural Dinner:
Sliced lean Smoked Ham BCAA Matrix ™
Reduced Fat Mozzarella Supplementation
Cheese
Dinner: *Drink plenty of water

Grilled Halibut over and fluids throughout
steamed spinach the day
Side salad with light
vinaigrette
Shake Day Mod Carb Day Depletion Day
Shake 1 (P+C): Breakfast: Breakfast:
Banana Split Smoothie – BioTrust Low Carb™ Egg white omelet with
Page 22 of 53 Fat Burning Vanilla or Chocolate Reduced Fat Feta Cheese,
Smoothies & Milkshakes Protein Shake mixed with chopped onion & baby
unsweetened almond spinach
milk
Shake 2 (P+C): Old Fashioned or Steel
Cinnamon Roll Supreme Cut Oatmeal Mid-morning:
Smoothie – Page 42 of 53 Cottage Cheese
Fat Burning Smoothies & Carrot Sticks
Milkshakes
Mid-morning:
Grilled Chicken Caesar in Lunch:
Shake 3 (P+C): Ezekiel Wrap and freshly Sliced Eye Round Roast
Strawberry Shortcake grated parmesan cheese Beef (lean) rolled with
Smoothie – Page 50 of 53 reduced fat baby Swiss
Fat Burning Smoothies & cheese; celery and green
Milkshakes Lunch: pepper sticks
Balsamic Glazed Turkey
Meatloaf
Shake 4 (P+F): Mixed greens with light Mid-afternoon:
Coconut Protein vinaigrette Reduced fat Cottage
Smoothie – Page 60 of 53 Tomato Slices
Fat Burning Smoothies & Mid-afternoon:
Milkshakes Cottage Cheese
Mixed Grilled Veggies Dinner:
sautéed in butter Grilled Chicken, Zucchini,
Shake 5 (P+F): Squash, Green Beans
Chocolate Turtle
Smoothie – Page 58 of 53 Dinner:
Fat Burning Smoothies & Peanut Chicken Stir Fry
Milkshakes
Cheat Day Fast Day Shake Day
Breakfast: Shake 1 (P+C):
BCAA Matrix ™ Apple Cinnamon
Supplementation Smoothie – Page 18 of 53
Milkshakes
Mid-morning:
BCAA Matrix ™
Supplementation Shake 2 (P+C):
Creamy Peach Smoothie
– Page 27 of 53 Fat
Lunch: Burning Smoothies &
BCAA Matrix ™ Milkshakes
Eat whatever you Supplementation
want while
adhering to the Shake 3 (P+C):
Mid-afternoon: Apricot Vanilla Smoothie
very loose Cheat BCAA Matrix ™ – Page 19 of 53 Fat
Day “rules” Supplementation Burning Smoothies &
provided in the Milkshakes
Diet Manual.  Dinner:

BCAA Matrix ™ Shake 4 (P+F):
Supplementation Chocolate Lovers
*Drink plenty of water Milkshakes
and fluids throughout
the day
Shake 5 (P+F):
Almond Joy Smoothie –
Page 57 of 53 Fat Burning
Mod Carb Day Depletion Day Cheat Day
BioTrust Low Carb™ Eggs whites with
Vanilla or Chocolate mushrooms, red peppers,
Protein Shake mixed with green peppers, tomatoes,
unsweetened almond and onions
milk
Old Fashioned or Steel
Cut Oatmeal Mid-morning:
Cottage Cheese
carrots
Mid-morning:
Grilled Chicken & Butter
Bean Salad Lunch: Eat whatever you
Apple Grilled Fish of choice over
want while
Baby Greens; low
calorie/low fat dressing adhering to the
Lunch: very loose Cheat
Mixed Greens with Grilled
Day “rules”
Shrimp and lemon with Mid-afternoon:
olive oil dressing Organic roasted Sliced provided in the
Turkey Breast Diet Manual. 
Red Pepper Sticks
Mid-afternoon:
Cheddar Cheese
Low Sodium Natural Dinner:
Sliced lean Smoked Ham Chicken sautéed with
Broccoli and Reduced
Sodium Soy Sauce
Dinner:
Lean Grilled Sirloin Steak
w/dry steak seasoning of
choice
Roasted Asparagus
Fast Day Shake Day Mod Carb Day
Breakfast: Shake 1 (P+C): Breakfast:
BCAA Matrix ™ Banana Bread Smoothie – BioTrust Low Carb™
Supplementation Page 20 of 53 Fat Burning Vanilla or Chocolate
Smoothies & Milkshakes Protein Shake mixed with
unsweetened almond
Mid-morning: milk
BCAA Matrix ™ Shake 2 (P+C): Old Fashioned or Steel
Supplementation Carrot Cake Protein Cut Oatmeal
Lunch: Milkshakes Mid-morning:
BCAA Matrix ™ Baked Cod
Supplementation Squash & Zucchini Sauté
Shake 3 (P+C):
Berries and Cream Lunch:
Mid-afternoon: Smoothie – Page 38 of 53 Balsamic Glazed Turkey
BCAA Matrix ™ Fat Burning Smoothies & Meatloaf
Supplementation Milkshakes Brussels Sprouts
Mid-afternoon:
Dinner: Shake 4 (P+F): Chunk Light Tuna Fish
BCAA Matrix ™ Café Mocha Smoothie – mixed with 1 tsp. Olive
Supplementation Page 54 of 53 Fat Burning Oil & relish
Smoothies & Milkshakes Green & Red Pepper
sticks
*Drink plenty of water
and fluids throughout Shake 5 (P+F): Dinner:
the day Chocolate Coconut Grilled Lean Sirloin Steak
Smoothie – Page 56 of 53 marinated in balsamic
Fat Burning Smoothies & vinaigrette, and a loaded
Milkshakes Vegetable salad with
lettuce of choice. Light
vinaigrette
Day 25 Start Cheat Your Way
Depletion Day Thin – Day 26
Breakfast:
Spinach & Goat Cheese
Egg White Frittata
Mid-morning:
Cottage Cheese
Carrots
Lunch:
Tuna with reduced fat
mayo on bed of mixed
greens
Final Weigh-In
Mid-afternoon:
Low Sodium Sliced
And Celebratory
Smoked Ham Cheat Day.
Zucchini sticks
Dinner:
Roasted Chicken Breast
Transition in to the
Steamed Green Beans Cheat Your Way Thin
Program to maintain
results and continue
progress

XFLD - Meal Plan Guide

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

XFLD - Meal Plan Guide

Uploaded by

Copyright:

Available Formats

© 2013 and Beyond. Get Lean in 12, Inc. & Kill Mode Training Co., Inc.

All Rights Reserved.

Disclaimer and/or Legal Notices

By accepting comprehensive nutrition, supplementation, and exercise program,

Some quick bullet points:

For carbohydrates, a “portion” is the size of your clenched fist. Think of an

To summarize, here are the portion guidelines:

- 1 portion of Protein = size and thickness of the palm of your hand

It’s simple, but it works.

On to the 25-day Meal Plans!

Dinner: *Drink plenty of water

Diet Manual.  Dinner:

You might also like