The final step of the plan is to do at least 15 minutes of “jumpstart moves” five times a week. Bob defines this type of exercise as a multi-functional movement. You don’t need exercise equipment to cross-train your body. Try moves like the mountain climber, lateral line jumps and butterfly sit-ups to build muscle and burn fat efficiently.
Jumpstart Sample Meals
Try a Pasta Egg Scramble that also follows the 40-40-20 rule. The whole wheat pasta is your carb; egg whites serve as your protein; and healthy fats include olive oil and parmesan cheese.
Alternatively, make Bob’s Quinoa Rancheros. In this recipe, quinoa is your carb, egg whites are the protein, and avocado is the healthy fat portion.
A salad doesn’t always make for a flimsy meal – Bob’s lunch salads are hearty, but in the proper proportions. Since you’ve cut out complex carbs by midday, the carbs in the salads are only from fruits and veggies. In Bob’s Pesto Baked Chicken Salad, meat is your protein, nuts provide healthy fats, and carbs are your veggies.
Remember to have your 16 ounces of water, another coffee and 1,000mg of fish oil!
With most diets, dinner is the most difficult part. People do most of their overeating at night. Avoid falling into this dieting trap by eating more lean proteins, limiting your carbs to only those coming from veggies, and adding in healthy fats. To help you feel satisfied, Bob prefers more dinner dishes like his Jumbo Chicken Stir-fry using olive oil as your healthy fat. You can also have Spaghetti Squash Bolognese that uses turkey as your protein, with squash and spinach as your carbs, and avocado as your healthy fat.
This plan includes unlimited snacking – the catch is that you can only snack on veggies. For this plan, there is no caloric ceiling to vegetables; the more you eat, the better.
At the end of three weeks, add 500 calories back into your daily diet and include complex carbs at lunch. You can be less strict about snacking and proportions. You may initially gain back a few pounds, but if you keep up with the rules and exercise, it will be a smooth transition. You’ll never crash or throw your body off balance and the weight will continue to come off!