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THE12DAYLEANBODYDETOX
ARE YOU READY
TO GET IN THE BEST TAKE PICTURES
SHAPE OF YOUR LIFE? & MEASUREMENTS
Congratulations on grabbing this free report. Give this your full attention and apply the principles to your The best way to track your progress is not only by weight but by taking your pictures & measurements.
own lifestyle and you will be on the way to a fitter, healthier, sexier and more confident you. Weight can massively fluctuate and doesn’t give a true reflection. What I advise my clients is
‘Don’t let the Scales steal your Smiles!’so take your pictures (front, back & side) & also your measurements;
I am super excited to reveal some of the secrets behind my ‘Guaranteed Fat Loss System’ - A system that I
have developed over the years that now sees my clients repeatedly getting great results. Take your measurements in INCHES
My name is Damien Coates and I am weight loss and body transformation specialist, s Chest - around the nipple..............
I help frustrated women and men get their bodies back in less than 28 days and give them the tools to
maintain it for a lifetime
my goal is to help as many people as possible through my training and education, sWaist - around the naval...............
online and offline, via Personal Training, fitness camps (group personal training), seminars, webinars,
newsletter, magazine and soon to be books and dvds
I used to be fat myself, or should I say skinny fat, until I discovered the secrets I am going to share with you sHips - around the top
throughout this report. or widest part of bum....................
I was always very active growing up. Back in school I would sometimes do back to back activities, going from
playing a football match to football training, or basketball training/game to Thai Boxing classes and I would sLegs - widest part
do this 7 days a week, what this taught me later in life is, no matter how hard you train you can never out of thigh (left/right)..........................
train a bad diet!!
The goal of myself and nearly all my clients was to lose weight or more specifically to get lean and lose fat so I
have spent a lot of time and money over the last 10 years, maybe more, researching, attending seminars and sArms - widest part
workshops with some of the world’s best coaches educating myself on the best and most effective ways to of the arms......................................
drop fat and with all this new found knowledge developed, the ‘Guaranteed Fat Loss system’
I have worked with professional footballers, fighters, male and female models, plus everyday people just like
you and have gotten them amazingly noticeable results, not to mention improved their lives, health, energy
levels and confidence and as a result even relationships.
So, I have the plan all you have to do is follow it, do it with full commitment and I guarantee you will get NUTRITION INFORMATION
RESULTS regardless whatever you have tried in the past.BUT the awesomeness of your results is down to YOU
and how much you really want to have a great body. Your results will correlate DIRECTLY to your commitment
and consistency to apply the following information Follow it and get a new body, Simples. The Nutrition plan is simple...Stick to it and you will achieve awesome results! Nutrition is KING,
a great training session or programme doesn’t make up for poor nutrition.70% of the results we get
There is no calorie counting, red day, green days, counting points, crazy cereal diets, no soup diets, no fat come from having your nutrition. That’s a fact!
burners or any other gimmicks, which will only screw up your metabolism more than it already is.
YOU will be educated how to eat REAL FOODS and use nutritional supplements that supply your body with the Follow this 12 Day Meal Plan & experience a way of having a variety of meals that taste amazing
nutrients it needs, improving your energy and balancing hormones so that you feel less stressed and FINALLY, and don’t contain any processed foods, added sugar, wheat, dairy or gluten.
be able to drop fat from those stubborn areas and reveal a sexier leaner you!!
Good luck What I am hoping you will do, is not only use this plan as a ‘quick fix’ but also use it as a guide on how to
maintain a healthy and balanced life style. Now you may notice that it is made up mainly of proteins,
vegetables, fruit and good fats. And you may also notice that there are things missing such as tea, coffee,
milk, bread, pasta, rice, potatoes and alcohol! Don’t worry! I’m not suggesting you never have these things
again. Instead, what I suggest is you aim to follow an 80/20 rule allowing for 80% good and 20% bad.
For the next 12 days however, follow this meal plan. Don’t be afraid to mix & match the ingredients used
in the recipes to suit your preference and when you have completed the 12 days then treat yourself.
THELEANBODYPROJECT THELEANBODYPROJECT
ITSEASYWHENYOUKNOWHOW ITSEASYWHENYOUKNOWHOW
EAT RIGHT...
FIRST OF ALL,
START WITH YOUR NUTRITION. TIPS
This counts for 70% of your results… like I said, you can’t out train a bad diet! s#OOKYOUR,UNCHFORTHENEXTDAYWHENYOUAREMAKINGYOURDINNER
So, here is 12 day meal plan for you to follow. s)FYOUHAVEABUSYFEWDAYSTHENMAKEDOUBLETHEAMOUNTSOYOUAREPREPARED
Snacks – have 2 snacks a day inbetween meals and chose from the snacks list and won’t end up grabbing a ‘quick sandwich’
ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN ELEVEN TWELVE
250ML 250ML
NATURAL SCRAMBLED NATURAL
BANANA & 3 EGGS & GREEK BANANA & POACHED EGGS, 2 GREEK SOFT BOILED BANANA &
BREAKFAST CINNAMON SMOKED YOGHURT. WESTERN CINNAMON EGG, ROAST STRIPS OF FRUIT YOGHURT. EGGS & CINNAMON WESTERN
OMELETTE SALMON 1 APPLE & OMELETTE OMELETTE VEG & GRILLED SMOOTHIE 1 APPLE & ASPARAGUS OMELETTE OMELETTE
HANDFUL SPINACH BACON & HANDFUL
OF BERRIES TOMATO OF
BERRIES
SNACK
CHICKEN 3 EGG KING 3 EGG 3 EGG, 3 EGG
GOATS AND MIXED PRAWN CHICKEN GOATS SWEET PO- TUNA, LETTUCE CHICKEN STEW MEAT CHICKEN
LUNCH CHEESE ROASTED PEPPER THAI & PEPPER CHEESE TATO SOUP FETA & WRAPS STIR FRY WITH SWEET & PEPPER
SALAD VEG & FETA CURRY OMELETTE SALAD RED ONION POTATO OMELETTE
OMELETTE OMELETTE
SNACK
SALMON KING KEBAB MODIFIED CAJUN STEW MEAT SALMON BUTTERFLY
DINNER BUTTERFLY WITH PRAWN CHICKEN STYLE TANDOORI ROAST STEAK CHICKEN WITH SWEET WITH MIX CHICKEN
CHICKEN ROASTED THAI STIR FRY CHICKEN CHICKEN DINNER SALAD STIR FRY POTATO VEGGIES & ROASTED
VEG CURRY MIX VEG
Choose a snack of your preference from the allowed snacks list
Aim to eat every 3 hours to keep up your metabolism
Women – drink 2-3L bottled water a day
Men – drink 3-4L bottled water a day
Green Tea – no more than 4 cups of green tea a day
Organic Black Coffee - no more than 2 cups a day to have first thing prior
to cardio work out
THELEANBODYPROJECT THELEANBODYPROJECT
ITSEASYWHENYOUKNOWHOW ITSEASYWHENYOUKNOWHOW
BREAKFAST
Banana Omelette Butterfly Chicken
Beat 3 eggs together. Chop banana into small chunks. Turn on the grill. Heat a frying pan with a little coconut oil,
when the oil has melted swizzle round the pan then place your banana chunks evenly. Leave for about 1 minute, with Roasted Med Veg (serves 2)
and then turn over for a minute. Pour your eggs over & simmer for 3-4 minutes. Sprinkle a little cinnamon on top &
place under the grill for a few minutes. Ingredient’s
- 2 chicken breast Method
Scrambled Eggs and Smoked Salmon - 2 carrots
Scramble 3 eggs in a pan with a little freshly ground Black Pepper (or try some Peri-Peri dried spice!) - ½ pack green beans
Serve with smoked salmon (hot or cold) - 1 Large red onion Preheat the oven to 200C/400F/Gas mark 6
- 1 large sweet potato Chop all the veg and put together in oven
Soft boiled eggs & Asparagus - 2 peppers (red/green) dish. Pour over a little olive oil & cook for
Carefully place 2 eggs in a pan and pour over water, bring to the boil & cook for 3-4 minutes. -cherry tomatoes approx. 40 mins
Use last night’s asparagus to dip in! - 2 garlic cloves
- olive oil Put the chicken in oven roasted dish, with
Fruit Smoothie tomatoes, garlic & a little chopped onion.
Sprinkle with herbs/spice of your choice.
Blend a handful of berries (your choice or raspberries’, blueberries, blackberries) with 3 or 4 blocks cover with tin foil & cook in oven for 30 mins.
of frozen spinach (defrost overnight in refrigerator) with a small banana and some rice milk or coconut milk, and Alternatively, grill or fry the chicken in
one scoop of vanilla protein You could also include a handful of watercress and / or a little broccoli with this too! coconut oil
Poached Eggs, Roast Veg &Spinach
2 eggs, Vegetables (of your choice), Spinach, Sea salt, Black Pepper
What To Do:
1. Roast your chosen vegetables in coconut oil in the oven for 20minutes until browned.
2. Meanwhile, add water to a pan so it covers around 3cm and bring to a simmer.
3. Once the water is simmering, carefully but quickly drop one egg in and then Oven Baked Salmon
the other, trying not to let the eggs come together, and time exactly 1minute on a clock.
4. Once the minute has elapsed, switch off the heat completely and leave to stand (on the hot ring) for a with Mixed Veggies (serves 2)
further 9minutes using the clock.
5. Serve the eggs on top of the roasted veg and spinach. Ingredients
6. Season with salt and black pepper to - 2 salmon steaks Method
- ½ onion, sliced
- 1 fresh chili
- Salt & Black Pepper Preheat the oven to 200C/400F/Gas mark 6
- 1 tbsp. olive oil Use a large piece of foil to line a baking tray
TEA with enough overlap to cover the salmon.
Place the salmon in the tray and sprinkle the
King Prawn Curry chilies, onion and salt n pepper over the top.
(serves 2-3) Method Drizzle with olive oil and wrap the edges of the
foil to seal in the salmon, leave a pocket of air
Ingredient’s On a medium heat, add a little coconut oil into so the salmon can steam in its own juices.
- 15 raw king prawns (fresh or frozen) a deep frying pan (or wok) with chili, garlic &
- 1 white onion fresh lime juice. Cook for approx. 25 minutes and serve
- ½ pack of green beans with salad, roasted vegetables, steamed
- ½ broccoli Add curry paste, chicken stock & fish sauce vegetables or stir fry.
- 2 carrots then the prawns. Cook for 5 minutes, or until
- 2 gloves garlic the all the prawns turn pink.
- 2 birds eye chillis
- 1 lime Add the chopped vegetables and cook for a
- 1 table spoon fish sauce further 5 minutes, then pour over the coconut
- thai green curry paste milk & simmer.
- 1 can coconut milk
- chicken stock THELEANBODYPROJECT
ITSEASYWHENYOUKNOWHOW
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