Ultimate Weight Loss Revealed

Ultimate
Weight Loss
Revealed
by Brad Callen
2 Ultimate Weight Loss Revealed
by Brad Callen
Legal Statement
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vealed” is copyright © Brad Callen and
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sult a doctor before performing any of
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This publication is designed to provide

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rendering medical or any other type of
professional advice. If legal medical or
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should be sought.
The reader is advised to consult with a

doctor before beginning any type of
weight loss program. Brad Callen and
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Ultimate Weight Loss Revealed 3
by Brad Callen
Introduction from the Author
Thank you for purchasing Ultimate I promise you one thing. If you truly
Weight Loss Revealed. My name is want to lose weight and have the de-
Brad Callen and I am the author of sire and ability to do what is outlined
Ultimate Weight Loss Revealed and in the e-Book, I guarantee you will be
the sole creator of http://www.free- more than happy with the amazing
weight-loss-resources.com results that will come. Remember, it
takes commitment, determination and
I am glad you decided to give this “proper knowledge” to lose weight
e-Book a chance. With all of the and become a healthier you.
weight loss advice, tips, and general
information out there one can very Towards the end of the e-Book there
easily be misled. The entire reason is a giant exercise guide with start-
Iʼve written this e-Book is to give you ing and finishing pictures for nearly
the most true, unbiased information every exercise imaginable. These
available. After many years of trial pictures and exercise descriptions
and error striving for one proven are brought to you by www.a-
formula for weight loss success Iʼve weight-loss-diet-pill.com.
stumbled upon the weight loss pro-
gram you will soon become very Please note: Diet pills, also known as
familiar with. After reading this e- Fat burners themselves are very bad,
Book you will be equipped with all but some weight loss supplements
you will ever need to know to trans- can greatly aid you in your weight
form yourself into a much healthier loss efforts without the harmful side
and happier person, I guarantee! effects of fat burners. Weight loss
supplements are only a small piece
Youʼll find that there are no “space fill- of the GIANT weight loss puzzle,
ers” or worthless information in this e- but can play a very important role
book. I will tell you the exact and only in your efforts along the way. Re-
the things you need to know to shed member, weight loss pills are not the
those unwanted pounds in no time. same as weight loss supplements.
You may not copy, reproduce, post or forward this document in any format. Illegal distribution of this document is strictly prohibited. © 2004 free-weight-loss-resources.com
CONTENT
4
Contents
Ultimate Weight Loss Revealed
by Brad Callen
Legal Statement . . . . . . . . . . . . . . . . . . . . . . . . . 2
Introduction from the Author . . . . . . . . . . . . . . . . . . . . . 3
The Basics of Weight Loss . . . . . . . . . . . . . . . . . . . . . . 7
Formula for Weight Loss . . . . . . . . . . . . . . . . . . . . . 7
Weight Loss Factors . . . . . . . . . . . . . . . . . . . . . . . . . 8
Metabolism . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
How can I speed up my metabolism? . . . . . . . . . . . . . . . 8
What is Target Heart Rate? (THR) . . . . . . . . . . . . . . . . . 10
Body Mass Index (BMI) . . . . . . . . . . . . . . . . . . . . . . . 11
What is BMI? . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
What is a Healthy BMI? . . . . . . . . . . . . . . . . . . . . . 11
How Do You Calculate BMI? . . . . . . . . . . . . . . . . . . . 11
Weight Loss Calculations . . . . . . . . . . . . . . . . . . . . . 12
Ideal Body Weight Calculation . . . . . . . . . . . . . . . . . . 12
What is Basic Metabolic Rate? (BMR) . . . . . . . . . . . . . . . 13
How Many Calories Do You Need to Lose Weight? . . . . . . . . 13
Ultimate Weight Loss Revealed Program . . . . . . . . . . . . . . . 14
Setting Goals. . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Weight Loss Supplements . . . . . . . . . . . . . . . . . . . . . . 22
Harmful Weight Loss Supplements . . . . . . . . . . . . . . . . 23
Healthy Weight Loss Supplements. . . . . . . . . . . . . . . . . 24
Lean DynamX . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Betagen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Aerobic Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Maximize Weight Loss . . . . . . . . . . . . . . . . . . . . . . 26
Running . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Stair Climber . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
How many calories have I burnt? . . . . . . . . . . . . . . . . . 28
Proper Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
What Can I Eat? . . . . . . . . . . . . . . . . . . . . . . . . . 29
CONTENT
by Brad Callen
5
Arenʼt Fats Bad? . . . . . . . . . . . . . . . . . . . . . . . . . 30

Most Important Meals . . . . . . . . . . . . . . . . . . . . . . 31
The Importance of Water . . . . . . . . . . . . . . . . . . . . . 32
What You Shouldnʼt Eat. . . . . . . . . . . . . . . . . . . . . . 33
Fad Diets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Weight Training . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
How Long Should I Spend in the Gym? . . . . . . . . . . . . . . 34
The Truth Behind Weight Training . . . . . . . . . . . . . . . . . 35
Misconception #1 . . . . . . . . . . . . . . . . . . . . . . . . 35
Misconception #2 . . . . . . . . . . . . . . . . . . . . . . . . 35
Misconception #3 . . . . . . . . . . . . . . . . . . . . . . . . 36
Misconception #4 . . . . . . . . . . . . . . . . . . . . . . . . 37
Ultimate Weight Loss Revealed Summary. . . . . . . . . . . . . . . 38
Beginner:. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Advanced: . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Lunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
Dinner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75
Side Dishes. . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109
Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117
NOTES
by Brad Callen
by Brad Callen
The Basics of Weight Loss BASICS 7
The basic concept of weight loss is

very easy to grasp. In order to lose
weight you need to consume fewer
calories than your body burns. We
gain fat by taking in more calories
than our body can get rid of.
The same goes for losing weight. Formula for Weight

We lose weight by consuming fewer
calories than our body burns. One Loss
pound of body fat is equal to 3500
calories. This will be the basis be- You can look at it this way:
hind our weight loss program.
• The number of calories eaten
As you know food contains calories. – The number of calories burned =
The reason eating too much food Fat
leads to weight gain is because you
are consuming more calories than In order to lose weight, the “Fat”
your body is able to burn. value must be a negative number.
There are several ways to create a
calorie deficit and those include:
• Eating fewer calories

• Aerobic exercise
• Weight training
Now I know this sounds very basic,

and it is. The thing that makes every-
thing more complicated is simply the
fact that there is so much hearsay in
the world of fitness. Keep this simple
formula in mind while continuing
through the weight loss program
and you will be a step ahead of the
rest.
BASICS
8
Weight Loss Factors

by Brad Callen
Metabolism
Another factor that we will be trying
to overcome is that of metabolism.
Metabolism is simply the rate at
which we burn the calories that we
have consumed during each day. Body fat Percentage
There are a number of factors that The more fat your body has, the
determine the speed of your metab- slower your metabolism will be. By
olism. exercising you will both decrease
your body fat, while increasing your
lean body mass. So itʼs a win-win
How can I speed up my situation.
metabolism?
Age
Food Studies show that after the age of 20,
The first of which is the food you eat our bodies lose 1/3 to 1/2 pound of
which includes factors such as how muscle tissue per year if we do not
many meals you eat, what kind of exercise on a regular basis. This is
food you eat, and how much you eat the very reason that our metabolism
during each sitting. These are things slows as we age. Remember, it is
that weʼll be able to change in order muscle that burns calories, not fat.
to speed up your metabolism.
If we lose 1/3 to 1/2 pounds of
Lean Body Mass muscle every year after the age of
Some people are born with the abil- 25 our percentage of body fat rises
ity to carry more lean body mass significantly.
than others without exercising. This
is just something you will have to live So it isnʼt simply a matter of getting
with. However, if you noticed I said older that causes our metabolism
“without exercising”. By exercising to slow down. It is a matter of los-
correctly you can increase your lean ing lean muscle; however there is
body mass substantially. hope. We can and will do something
about this. I will show you exactly
what youʼll need to do so this never
happens.
by Brad Callen
Several ways to increase your

metabolism include:
1.) Eating more and eat more often
BASICS 9
By “eating more” I donʼt mean to

shovel in more food at one sitting. I
mean to eat smaller meals through-
out the day, five to six meals.
I will cover more on fad diets later
This equates to a meal every 2 _ to on. Also, these smaller, more fre-
three hours. Each of these feedings quent meals stimulate your meta-
should consist of 30 percent carbo- bolic rate as your bodyʼs digestive
hydrates, 60 percent protein and system works and you maintain a
10 percent fat. The combination of stable glucose level. This will give
small balanced, frequent meals al- you more energy, prevent hunger
lows your body to utilize the nutri- pains and keep you from bingeing.
ents it needs when it needs them.
2.) Work out intensely with weights
Because our bodies are made for
survival it begins to hoard fat if it High intensity weight training is an
feels like it wonʼt get food for a long excellent way to increase your me-
time. Basically, if you starve your tabolism. Lifting weights places a
body it will go into starvation mode. high demand on your body to burn
Our bodies are made to first use the more calories for faster growth and
nutrients in the food we eat for en- recuperation. Your muscle mass is
ergy. the single most important factor in
determining how many calories you
When the nutrients run out, the body burn because itʼs a very metaboli-
resorts to energy from the muscles cally active tissue. The more muscle
(you will lose lean muscle mass. You you have, the more calories you
donʼt want this), then finally your burn - even at rest.
body resorts to the bodies fat supply.
This is why fad diets never work. 3.) Aerobic exercise
You should perform some type of

cardiovascular exercise at least 3
times per week and youʼll not only
burn calories, but also speed up
your metabolism. Always keep this
in mind while doing your cardiovas-
cular exercise.
BASICS
10
What is Target Heart Rate?

(THR)
To get the maximum benefit you your
heart must beat at a certain rate per
by Brad Callen
minute. This is called Target Heart

rate or THR.
You can measure your heart rate by

taking your pulse, or with some type
of heart rate monitor which you can
find at most sport and fitness stores.
Your target heart rate is between 60
and 80 percent of your maximum
heart rate. Here is how to calculate
your target heart rate:
1. Take 220 – Age in years; This will

give you your maximum heart rate
(MHR)
2. Multiply your MHR by .6 (MHR

x .6 = the lower end of your target
heart rate)
For example: for a 32 year old per-
3. Multiply your MHR by .8 (MHR son:
x .8 = the upper end of your target 1. 220 – 32 = 188. 188 is my MHR
heart rate)
2. 188 x .6 = 112.8 is my lower end
3. 188 x .8 = 150.4 is my upper

end
In this example my target heart rate

would be anywhere from 112.8
beats per minute to 150.4 beats per
minute.
Important: In order to get the most

out of your exercise you should
maintain your target heart rate for
at least 20 minutes.
by Brad Callen
Body Mass Index (BMI) BASICS 11
What is BMI? or less. So now a BMI of 25 to 29.9 is

considered overweight. Individuals,
A great way to determine if you are who fall into the BMI range of 25 to
overweight is to calculate your body 34.9, and have a waist size of over
mass index. Find out below if your 40 inches for men and 35 inches for
Body Mass Index puts you at risk. women, are considered to be at espe-
Body Mass Index (BMI) is one of the cially high risk for health problems.
most accurate ways to determine
when extra pounds translate into How Do You Calculate BMI?
health risks.
(If you donʼt want to do the math your-
What is a Healthy BMI? self you can use the calculators I have
included as a bonus with this e-Book.
BMI is a measure which takes into There are also some great weight loss
account a personʼs weight and calculators at my website.)
height to gauge total body fat in
adults. Someone with a BMI of 26 to The formula is calculated as follows:
27 is about 20 percent overweight,
which is generally believed to carry BMI = [weight in pounds / height in
moderate health risks. A BMI of 30 inches x height in inches] x 703
and higher is considered obese.
• BMI less than 19 means you are
The higher the BMI, the greater the underweight
risk you have of developing additional • BMI between 19 and 24 means
health problems. Heart disease, dia- you are in the healthy range
betes and high blood pressure are all • BMI between 25 and 26 means
linked to being overweight. A BMI of you are slightly overweight
30 and over increases the risk of death • BMI between 27 and 29 means
from any cause by 50 to 150 percent, you are significantly overweight
according to some estimates. • BMI between 30 and 34 means
you are obese
Some more facts; in June of 1998, • BMI between 35 and 39 means
the federal government announced you are severely obese
guidelines which create a new defini- • BMI over 39 means you are mor-
tion of a healthy weight -- a BMI of 24 bidly obese
BASICS
12
Weight Loss
Calculations
by Brad Callen
Ideal Body Weight Letʼs take me for example. I am 6

Calculation feet 1 inches tall.
Use this to calculate your ideal body Step 1) I wrap my hand around my
weight wrist and note that my fingers do not
touch so I have a large frame.
1. First you need to determine your
body frame type. To determine this, Step 2) I add 100 pounds for the first
wrap your right hand around your 5 feet, then 6 pounds for the next 13
left wrist. If your thumb and index inches to reach 6 feet 1 inches.
finger overlap each other you have 100 + (6 x 13) = 178
a small frame type. If your thumb
and index finger slightly touch, you Step 3) I then add 10 more pounds
have a medium frame type, and if because I have a large frame
your thumb and index figure do not 178 + 10 = 188
touch, you have a large frame type.
So 188 pounds is my ideal body
2. If you are a woman add 100 weight.
pounds for the first 5 feet of your
height, then add 5 pounds for each
inch thereafter.
If you are a man add 106 pounds

for the first 5 feet of your height,
then add 6 pounds for each inch
thereafter.
3. Once you come up with this num-

ber, add the following based on
your frame type you figured out in
step 1. Add 10 pounds for a large
frame size, and subtract 10 pounds
for a small frame size. If you are a
medium frame size donʼt add any-
thing extra.
by Brad Callen
BASICS How Many Calories Do You

13
Need to Lose Weight?

Now that we know this we can cal-
culate how many calories per day
your body needs to burn in order
to maintain your current weight de-
pending on your level of activity.
1. Donʼt do anything: Take your

BMR x 1.2
2. Slightly active (You go through a

normal days activities...) Take BMR
x 1.3
What is Basic Metabolic 3. You are moderately active which

Rate? (BMR) means you exercise 3 to 4 times per
week: Tale BMR x 1.5
Ok, now weʼre going to calculate
how many calories youʼll need to 4. You are very active meaning you
consume in order to lose weight. exercise between 4 and 6 times per
To do this we first need to calculate week: Take BMR x 1.7
your Basic Metabolic Rate or BMR.
BMR is the amount of calories your 5. You are super active meaning you
body burns each day to carry out its exercise over 6 times per week for
normal functions. more than 60 minutes each time:
Take BMR x 1.9
The first formula is for women:
BMR = 655 + [4.37 x weight in The number you get is the amount
pounds] + [4.32 x height in inches] of calories you need to consume
– (4.7 x your age) in order to maintain your current
weight. Now remember as I men-
The second formula is for men: tioned above, one pound is equal to
3500 calories. In theory, if you want
BMR = 66 + [6.21 x weight in to lose 1 pound a week you simply
pounds] + [12.7 x height in inches] need to cut out 3500 calories from
– (6.8 x your age) your diet within those 7 days.
PLAN
14

Program
by Brad Callen
Setting Goals
Before we go any further you need
to do a few very specific things to
prepare yourself for the chapters
that follow. The most important step
in losing weight is simply setting
goals. Youʼll be surprised how pow-
erful simply writing down exactly
what you want to achieve within the
next several months. When I say,
setting goals, I donʼt mean simply
saying “I want to lose weight.”
That goal is much too broad. Try to

be as specific as possible. For exam-
ple, a goal could be, “I want to lose
3 pounds in 1 week.” Or “by week
4 I want to be in the habit of eating
the right foods.” Below, you will find
a page set solely for you to list all of
the goals you want to achieve in the
next 3 months.
The goals donʼt have to revolve en-

tirely around this program. 3 months
from now, you will be a better, hap-
pier person by doing this and achiev-
ing the goals youʼre about to list.
by Brad Callen
PLAN
Ok, weʼre almost done. Now that
youʼve come up with enough rea-
sons to achieve the body you want, I
want you now to come with as many
15
Are you done? Now list 10 reasons reasons why staying where you are
why you want to achieve each of the will be hurtful. And I want you to
goals listed above. phrase these VERY negatively.
PLAN
16
Now that youʼve finished doing this

little exercise you have everything
you need to begin the transforma-
tion. Anytime along the way that
you feel like you want to quit, refer
Read through all of it and remember

how you felt when you wrote your
goals, your reasons why you want
to achieve those goals, and the rea-
sons why staying where you are
by Brad Callen
back to this list. would be hurtful. This will help keep

you motivated and focused.
Before (front) After (front)
by Brad Callen
The last and final thing to do is to

take a before and after picture of
yourself. I know you may not want
to do this, but it is very important
and can play a huge role in motivat-
PLAN
Take 1 full body front picture and 1
full body back picture in a bathing
suit. Once you have done this, place
the before pictures on the following
pages. After the 3 month period is
17
ing yourself throughout this 3 month up, take 2 after pictures and place
period. them next to your before pictures.
Then gloat over your accomplish-
ments
Before (back) After (back)
PLAN
18
Finally, you must keep a food diary.

The more organized you are during
this process, the more apt you will
be of continuing the program and
the more results you will see. This
Sunday
Date:
Breakfast:
by Brad Callen
may seem tedious, but trust me. Time ___________
Not only will this help you to stay

focused, but you can also look back
after the 3 month period and can
be proud about how successful you Snack 1:
were. On the following pages you Time ___________
will find a food diary template you
should use to keep track of your dai-
ly meals.
Lunch:
Time ___________
Snack 2:
Time ___________
Dinner:
Time ___________
Snack 3:
Time ___________
Monday
Date:
Breakfast:
by Brad Callen
Tuesday
Date:
Breakfast:
PLAN 19
Time ___________ Time ___________
Snack 1: Snack 1:
Time ___________ Time ___________
Lunch: Lunch:
Time ___________ Time ___________
Snack 2: Snack 2:
Time ___________ Time ___________
Dinner: Dinner:
Time ___________ Time ___________
Snack 3: Snack 3:
Time ___________ Time ___________
PLAN
20
Wednesday
Date:
Breakfast:
Thursday
Date:
Breakfast:
by Brad Callen
Time ___________ Time ___________
Snack 1: Snack 1:
Time ___________ Time ___________
Lunch: Lunch:
Time ___________ Time ___________
Snack 2: Snack 2:
Time ___________ Time ___________
Dinner: Dinner:
Time ___________ Time ___________
Snack 3: Snack 3:
Time ___________ Time ___________
Friday
Date:
Breakfast:
by Brad Callen
Saturday
Date:
Breakfast:
PLAN 21
Time ___________ Time ___________
Snack 1: Snack 1:
Time ___________ Time ___________
Lunch: Lunch:
Time ___________ Time ___________
Snack 2: Snack 2:
Time ___________ Time ___________
Dinner: Dinner:
Time ___________ Time ___________
Snack 3: Snack 3:
Time ___________ Time ___________
DIET
22
Weight Loss Supplements

by Brad Callen
There are so many ways to go about

losing weight. Iʼm going to jump right
into the topic by telling you about
the three most important things you
should do to lose weight as quickly
and safely as possible. I will then
lay everything out for you in a very
simple day-by-day plan that you will
be able to follow.
The plan will make everything very

simple for you. It is the simplicity that
makes this weight loss plan work.
The key is to break everything down
to its basics and attack each area
individually.
By doing so you will lose the weight

you set out to lose. Itʼs the exact
same plan my wife and friends have
used and it has worked wonders
and I am very confident it will work
wonders for you as well.
by Brad Callen
Harmful Weight Loss

Supplements
• heart attack
• stroke
• seizures
• psychosis
• death
DIET 23
The first avenue I would like to delve

into is that of weight loss supplements. ... to clinically less significant effects
By weight loss supplements I do not that may indicate the potential for
mean, and I repeat, I do not mean more serious effects. For example:
fat burners. They work, but can be as
bad for you as taking illegal drugs. • dizziness
• headache
The idea behind fat burners is that most • gastrointestinal distress
of them contain amphetamine (ephe- • irregular heartbeat
dra) or active ingredients which theo- • heart palpitations
retically raise metabolism and help the
body burn fat. Ephedrine alkaloids are Ingredient panels on these products
amphetamine-like compounds used in may list things such as ma huang,
OTC and prescription drugs with po- Chinese ephedra, ma huang extract,
tentially lethal stimulant effects on the ephedra, ephedra sinica, ephedra
central nervous system and heart. extract, ephedra herb powder, or
epitonin, all of which indicate a
What they do is stimulate your body source of ephedrine.
to elevate your heart rate. This cre-
ates an effect that will cause your With this said, why would anyone
body to burn more calories to keep ever want to take such a fat burn-
your heart rate elevated, thus losing er? Youʼve got me… People need
weight. Using fat burners has been to know that just because a product
clinically proven time and time again is labeled to be “Natural” that it
to cause unpleasant and in some cir- doesnʼt necessarily mean it is safe.
cumstances even death! Some of the more popular ephedra
fat burners you may have tried or
Stay away from them. Statistics show are familiar with include:
that Over 800 injuries have been re-
ported by users and doctors to the • Twin Labʼs Ripped Fuel
FDA and various state medical bod- • Xenadrine
ies, including more than 50 deaths. • Stacker 2 and 3
Most of these cases involve the • Muscle Techʼs Hydroxycut
heart attacks or high blood pressure • Pro Labʼs Thermothyrolean
leading to bleeding in the brain or Unless the fat burner explicitly says
stroke. Possible adverse effects of ephedra free then it more than likely
ephedrine range from: contains ephedra.
DIET
24
Healthy Weight Loss

Supplements
by Brad Callen
Now letʼs talk about some good diet

supplements. These are the ones that
have been proven to work and are
actually healthy.
Lean DynamX
The first of which is a supplement by

EAS called Lean DynamX. Scientific
support over the last decade has
supported the 3 main active ingre-
dients in Lean DynamX. The ingredi-
ents are HMB, CLA, and L-Carnitine
L-Tartrate.
HMB
HMB even has the OK from those
on the International Olympic Com-
mittee.
HMB is a substance formed natural-

ly when the body breaks down the
amino acid leucine. Amino acids are
the building blocks of protein, and
proteins are the building blocks of
muscle. To make muscle, your body
has to undergo what is called pro-
tein synthesis.
The idea is that if you ingest your

amino acids, youʼll be able to in-
crease protein and increase lean
muscle mass while decreasing fat
percentage. But the other theory
with it is that you can also help re-
duce the amount of muscle break-
down [caused by strength training]
if you take the amino acids.
by Brad Callen
DIET 25
CLA
The second ingredient, CLA is itʼs
able to block the step of little fat cells
getting bigger. Also, studies have
been shown that CLA made it easier
for people to stay on their diets.
L-Carnitine, L-Tartrate
Finally, the third ingredient L-Carni-
tine L-Tartrate, Studies have shown
that supplementing with this ingredi-
ent raises ATP(This is what supplies
your body with energy) levels in
various tissues, decreases the sus-
ceptibility to fatigue, and increases
the rate of recovery after strenuous
physical activity.
Lean DynamX is one of the supple- Betagen

ments my wife has taken and she has
seen results using the supplement. Another popular weight loss supple-
On a side note, an excellent place ment is Betagen. Betagen is very
to purchase supplements online is similar to Lean DynamX. The major
www.vitaglo.com. difference between the two is that
Betagen contains more HMB which
You will receive your order within 5 is more geared for those interested
business days maximum, usually within gaining more muscle.
in 3 business days. This is where I buy
all of my supplements and I highly The main thing to remember when
recommend them. They are, on aver- searching for diet products is to find
age, 40% cheaper than GNC. those that are ephedra free.
EXERCISE
26
Aerobic Exercise
by Brad Callen
The second weight loss method I and I can vouch for that as my wife
would like to talk about is aerobic has run two mini-marathons since
exercise. There are many forms of she first began jogging! So if you
aerobic exercise. Various types, do decide to jog, watch out because
which Iʼm sure youʼre familiar with you just may become a “runner”.
include:
Maximize Weight Loss
• Running
• Bicycling The absolute best time to perform
• Swimming aerobic exercise is in the morning
• cross country skiing on an empty stomach. The reason
• jumping rope for this is because throughout the
• stair climbing night hours your body goes through
• aerobic dance a short state of fasting. While asleep
• inline skating you go anywhere from 6 to 10 hours
without any food. When you wake
The most inexpensive and best aero- up your body is totally depleted of
bic exercise is running or jogging all nutrients.
and guess what? This is also the
least exciting of all of the forms of If you run on an empty stomach,
aerobic exercise. instead of burning off the calories
contained in the food stored by your
Very few people actually enjoy jog- body, you are burning off fat mole-
ging; however, the benefits of run- cules from your body because there
ning can be tremendous if done cor- is no food reserve left from the small
rectly. I recently spoke to a friend fasting the night before. As we all
of mine that is a personal trainer as know, the nutrients found in food is
well. He has noticed a very interest- our source of energy.
ing trend. He did agree that most of
his clients did absolutely hate jog- As we exercise, our body breaks
ging; however, when he made his cli- down those nutrients and uses it
ents jog two to four times per week for energy. Once the nutrients are
for two to three months they almost depleted the body begins burning
always love jogging! He mentioned stored fat. This fat may be located
that jogging can be very addicting around the thighs or hips, around the
EXERCISE
by Brad Callen
stomach, or underneath the arms. It

differs for each individual person.
To give you an example, Say “Jane”

ate a medium sized meal including
morning running is the last thing any-
one wants to do.
Now, Iʼm not telling you that per-

forming aerobic activity in the morn-
27
a ham sandwich, some potato chips, ing is a must, but I am saying that
applesauce and a glass of milk. 10 you should never perform aerobic
minutes later Jane decided to go for activity within 1 hour of a meal if
25 minute jog. As Janeʼs jogging, you plan to optimize your weight
her body is constantly searching for loss.
sources of energy, grabbing all of it
from the food she just ate for lunch, Running
not burning any fat whatsoever.
As you know running obviously tar-
After about 20 minutes all of the nu- gets the lower body. The main areas
trients from the food have been de- you will notice a loss of weight in-
pleted and her body finally begins clude the quadriceps (front of your
burning the stored fat around her upper leg), the hamstrings (area of
hips. The last 5 minutes go by and your leg directly beneath your but-
Jane is finished jogging. Although tocks), hip flexors (the area where
sheʼs very tired and feels as though your leg attaches to your hip), and
sheʼs had a great workout and has the gastrocnemius and soleus mus-
burned off a lot of fat, she in essence, cles (your calves). These tend to be
only burned off 5 minutes worth of the areas most women want to lose
fat because her stomach was full of weight first.
food before she ran.
I definitely recommend this as an
If Jane had gone jogging first thing excellent way to burn fat from the
in the morning when her bodyʼs places we all want to burn fat the
food supply was at an all time low most.
she would have been burning fat
from minute 1 and thus would have Stair Climber
burned off 400 times more than she
had if she would have eaten before Another excellent way of burning
jogging. fat from the same areas, plus work-
ing the calves is stair climbing.
Make sense? Itʼs the little things that
so many people donʼt know. Itʼs not The main thing you need to remem-
the idea that is hard, but we think, ber with stair climbing is that you
“I finished eating; wow I have so will need to really push yourself to
much more energy. I really feel like elevate your target heart rate for
jogging a little bit.” Whereas, in the over 20 minutes. If you are serious
EXERCISE
28
about weight loss and you are try-

ing to lose weight by walking you
may be wasting your time unless
you walk fast enough to keep your
target heart rate for 20 minutes.
You can clearly see from the chart

that the harder the activity the more
calories you will burn. This may be
the least liked part, but can also
yield great results in a short period
by Brad Callen
of time.
How many calories have I
burnt?
The following is a chart showing the
average amount of calories burnt
per half hour of each activity. Keep
in mind that this just gives you a
general idea and may differ slightly
from person to person.
Activity Calories burnt per 30 minutes

Laying Still 30
Sitting, reading, eating, standing, playing cards etc. 45
Driving a car 60
Washing floors, sweeping or ironing 66
Playing Golf (riding in cart) 9 holes 100
Walking 5 km per hour 90
Walking 9 km per hour 270
Gardening 150
Cycling (depending on speed) 105 to 240
Rowing 360
Dancing 150
Tennis 180
Swimming at 3 km per hour 270
Running (depending on speed) 300 to 750
Proper Diet
by Brad Callen
DIET 29
The third method of weight loss is metabolism which is what you need
proper dieting. This in itself is the to do to lose weight permanently.
most overlooked part of weight loss
programs. What Can I Eat?
Many people believe that if you ei- The following are foods that are
ther A. Take lots of diet pills or B. great in nutritional value. If your
Exercise your behind off in the gym, diet consists of these foods, you will
you will lose weight. This is simply have absolutely no problem chang-
not the case if your eating habits ing your physique.
arenʼt much better than just good.
The Following foods are excellent
The old saying, “You are what you sources of protein:
eat” really holds true with weight
loss. It took me 7 years to figure this • chicken breast
out. The reason you see amazing • turkey
before and after pictures of people • lean ground beef
in magazines and on television are • cottage cheese
because in their before picture their • tuna
diets are so poor that they look very • egg whites
bad in their before picture. • baked fish (salmon, cod, trout,
bass)
Many times the people are actually • lobster
working out with weights and are • skim milk
performing aerobic exercise think- • beef tenderloin
ing they can eat whatever they want • pork
because they are exercises on a Note: (Each gram of protein con-
daily basis. tains 4 calories)
For many of us this is simply not the The Following foods are excellent
case at all. By eating healthy, I donʼt sources of carbohydrates:
mean eating 3 times a day from the
four food groups like you learn in Ele- • Rice (brown, white)
mentary School. You need to follow a • fruits (apple, orange, banana)
very strict meal plan to increase your • pasta
DIET
30
• baked potato
• whole wheat bread
• multigrain bars
• oatmeal
Remember, a meal consists of 1 item

from each category in the chart
above. If you do this, not only will
your metabolism speed up, but so
will your energy level and youʼll
by Brad Callen
Note: (Each gram of carbohydrates never be hungry during the day.

contains 4 calories)
It sounds pretty easy, doesnʼt it? Well
The Following foods are excellent it really is. Now, I know what some of
vegetables: you may be thinking. Healthy foods
taste so bland and boring. Take a
• Green beans look back at the list and Iʼm sure
• Celery youʼll reconsider. Much of the foods
• Corn in the chart are ones you probably
• Cauliflower already include in your diet.
• Mushrooms
• Beats Arenʼt Fats Bad?
• Pumpkin
• Tomato You should also include healthy fat
• Carrots into your diet. Each gram of fat con-
• Lettuce tains 9 calories. Youʼre probably
• Cabbage thinking that all fat is bad. Well, be-
• Cucumber lieve it or not, it isnʼt.
• brussel sprouts
There are three types of fats:
Note: (vegetables are very low in • saturated fats
calories and have no fat) • mono-unsaturated fats
• and poly-unsaturated fats
You should pick an item from each
of the 3 categories to make up a Saturated Fats
meal. You should eat 5 to 6 small Saturated fats are the bad fats.
meals each day. Yes, I did say 5 to 6 These are the fats that cause peo-
SMALL meals. ples arties to get clogged. Itʼs the fat
found in butter, margarine, or short-
As I stated above, one of the 3 ways ening. Stay away from these as best
to increase your metabolism is by as you can.
eating smaller, more frequent meals
throughout the day. It sounds crazy, Granted, a little, and I mean, very
but it really does work. You will little amount of butter on some of
want to space out the meals evenly your foods wonʼt hurt, but donʼt pile
throughout the day; planning a meal on the butter.
about every three hours.
by Brad Callen
Mono-unsaturated fats
The “good fats”. They are found to
lower your blood cholesterol level.
This kind of fat raises HDL (good
cholesterol) and lowers LDL (bad
• fried foods
• poultry skin
• bacon
DIET
try your best to stay away from:
31
cholesterol). • sausage
• candy
You can find this kind of fat in: • cheese
• canola • salad dressings
• Peanut • gravy
• olive oils • processed foods
Itʼs best to use these in place of but- A relatively unknown fact is that
ter when cooking. most processed foods in stores are
stripped of all fiber and many other
Poly-unsaturated fat nutrients. Because they lack fiber
This kind of fat is found mainly in they tend to not be filling, so people
vegetable oils, except tropical oils have the tendency to eat more and
like coconut and palm oils. This type more processed foods in one sit-
of fat is thought to lower both HDL ting.
(good cholesterol) and LDL (bad
cholesterol).
You should limit this to less than 30% Most Important

of your daily fat intake. A simple
principle that is used to tell if a fat Meals
is good or bad is whether or not it
is solid at room temperature. If it is, Do you know what the two most im-
then itʼs most likely unhealthy. portant meals of the day are for di-
eters? The two most important meals
For example, a stick of butter and are breakfast and your post-workout
a few others are solid at room tem- meal. In theory, you should eat your
perature and contain unhealthy fats. biggest meal in the morning and
However, others like sesame, and smallest in the evening.
canola oils are liquid at room tem-
perature and are healthy fats. The reason being, your metabolic
rate is accelerated in the morning
You should consume about one ta- and slows down in the evening.
blespoon worth of healthy fats each Youʼre body is more likely to use the
day. calories from breakfast throughout
the day, instead of storing them as
The following are foods you should fat.
DIET
32
This is why you should never eat

large meals in the evening hours.
You are more than likely not doing
anything in the evening hours to burn
off the calories. While you sleep,
The Importance of
Water
by Brad Callen
those calories you ate late that eve-

ning get stored as fat. Not a good Another very important part of your
thing. Now letʼs talk about the sec- diet will consist of drinking plenty
ond most important meal of the day, of water. The number one benefit of
the post-workout meal. Following water unbeknownst to most people
exercise, the body has an elevated is that drinking plenty of water can
metabolic rate and elevated cortisol actually aid in weight loss.
levels; thus a lack of nutrients follow-
ing exercise results in muscle-tissue Youʼre body actually requires more
breakdown. water to metabolize properly, and
to maintain a healthy weight. A
Basically what this means is that you general rule is to drink two 8 ounce
must ensure that you have plenty of glasses of water before every meal.
fuel for your body directly after you
finish working out; if not, your body What I usually do is fill up a glass
will simply search for other sources of water and drink it while cooking
of fuel. Because there is no fuel in my meal. Then fill up the same glass
the form of food, your body will be- again and drink it with my meal. This
gin to break itself down, thus negat- will ensure that
ing all the work youʼve put in at the
gym. you are getting an adequate amount
of water each day. If you do this,
So, make sure your post-workout you will also notice you wonʼt be as
meal is rich in protein and carbohy- hungry during each meal.
drates. Protein builds muscle and is
the main fuel you will need to help I canʼt stress the importance of wa-
your muscles recover and get stron- ter enough. Not only does water aid
ger. Without protein your muscles you in weight loss but there are so
have no fuel to recover. The optimal many benefits of water that so many
time frame to consume a protein people overlook.
rich meal, or protein shake is within
60-90 minutes following a workout. Some of these benefits include:
Other optimal times include directly
before you go to sleep at night and • Keeping headaches from occur-
first thing in the morning. ring
• Reduces infections
• Keeps up your concentration
your eyes
• Stops cramps
by Brad Callen
• Helps eliminate the bags under
• Keeps bowels healthy

DIET
So after this fad diet, the person
ends up with less muscle. As they be-
gin to eat normally they gain more
fat, thus having a much lower body
fat percentage. As time goes by
33
With all those benefits you canʼt af- they will eventually gain all of their
ford not to drink water. weight back and then more because
they now have less muscle than they
began with. There are several ways
to tell if a diet is legit or if it is simply
What You Shouldn’t a fad diet. Those diets include:
Eat • Eating the same foods (Cabbage

Soup Diet)
Fad Diets • Claiming that you can combine
certain foods to help you lose
Now that you know what your diet weight
should consist of, let me tell you what • Claims of super fast weight loss
your diet should not consist of. Basi- (10 pounds a week)
cally, anything that can be labeled • Temporary Diets such as 1 week
as a “Fad Diet” you should avoid at diets
all costs. • Claiming that eating certain
foods will actually make you lose
100% of the people that try fad di- weight
ets end up gaining all of their weight
back, plus some. The reason these You should stay away from fad diets
fad diets never work is because in at all cost. They are nothing but bad
most cases the people on these diets news. At the end of the book you
lose a high amount of weight in a will find a giant list of over 100 reci-
short period of time. pes that contain the proper amount
of protein, carbohydrates, and veg-
When this happens your body tends etables. Use these to help you stay
to lose weight by either A. Losing more organized to lose weight in a
water weight or B. Losing a high healthy way, as fast as possible.
amount of lean muscle. After there
diet is over they tend to eat the way
they did before. If the person is com-
ing out of a starvation diet, the body
tried very hard to store the extra
energy as fat simply in case of an-
other starvation period. Remember,
muscle burns more muscle than fat.
EXERCISE
34
Weight Training
by Brad Callen
How Long Should I Spend in

The final method of weight loss I the Gym?
would like to talk about is weight
training. Yes, you can lose all the There has been a very big debate as
weight you want without weight to how many days you should spend
training; however, to totally reinvent weight training. From many years of
your body you need to add this to trial and error Iʼve found that 3 days of
your agenda. weight training is all you need to build
muscle and lose fat. Granted, you must
I see so many people doing plenty really push yourself during those three
of cardio exercise, and eating very days to see maximum results.
well. They do end up losing some
weight; however, their overall body Thatʼs why it is a must that we per-
remains the same, minus the fat. You form aerobic activity and weight
must add weight training if you want train the correct way. The fact is,
to change the actual shape of your you donʼt have to be young and in
body, and burn fat 24 hours a day, great shape to walk into a gym. You
even while you REST! donʼt have to be at some ultimate
level of fitness before you can be-
You must remember this, if you de- gin lifting weights. As long as youʼre
cide to slack off on the cardio, then healthy, you can and should do it.
donʼt waste your time lifting weights. Donʼt feel stupid by walking into a
You will only get bulky. Iʼve seen this weight room.
time and time again.
About 90% of the people in weight
Itʼs a shame to see people spend so rooms donʼt know what in the world
much time in the gym, but only to theyʼre doing, they just act like it. Af-
get more bulky and take on the ap- ter reading this you will be among
pearance of a wrestler. You must not the 10% that do know whatʼs going
slack off on the cardio if you want to on and people will be coming up to
lose weight. you asking YOU for advice.
Training
EXERCISE
by Brad Callen
The Truth Behind Weight
There are several misconceptions

that are found in the world of weight
hard enough? Itʼs easy. Say you are
working out your biceps (arms) and
you are performing 3 sets of dumb-
bell curls. You are trying to perform
8 repetitions in each set. If, by the
35
training. 3rd set you can still perform 8 rep-

etitions you are not pushing yourself
Misconception #1 hard enough.
• One of these is that many believe The goal is by the last set you should
the longer you workout, the stron- be fatigued enough that you can do
ger you will get. at most 7 repetitions For example,
have you ever gone walking, jog-
This couldnʼt be farther from the ging or played a game of basket-
truth. You see, as weʼre working out ball without having done that for a
weʼre trying to slightly damage our very long time? I bet the next couple
muscle fibers by overloading them of days you were very sore. This is
to the point of exhaustion. a sign that your muscles tore down
while you were performing that ac-
Think of it this way. Say you break tivity.
a bone in your hand. As your bone
heals, it becomes surrounded by During the program, you should al-
layers and layers of cartilage, thus ways be sore for the next couple of
making the bone thicker days after weight training. If youʼre
and stronger than it originally was. not then youʼll need to push your-
This is essentially what happens with self harder to see maximum results.
weight training; you work out to tear The good thing about this is, Iʼll tell
your muscles down. you exactly what days, which ex-
ercises, how many sets, how many
Then you should rest an entire week repetitions you should perform. So
for that particular muscle group. all youʼll need to do is pick a weight
When itʼs time to work out that par- that is appropriate for you and the
ticular muscle again it will be firmer rest will fall into place.
and stronger than the previous week.
I donʼt want to get too scientific, but Misconception #2
that is basically all that happens.
• Another misconception many peo-
Very Important: You must workout ple believe is that to lose weight you
hard enough to reach a point where must eat less.
your muscles begin to break down.
As you probably know, most people
How will you know how hard is when they set out to lose weight,
EXERCISE
36
theyʼll try eating less or theyʼll up

their exercise routine or theyʼll swal-
low handfuls of diet pills. Some peo-
ple do a hodge podge of all of the
above.
your body will look.
As I said earlier, Iʼve seen many

people take the shot gun approach,
hoping something will stick instead
by Brad Callen
of directly targeting the metabolism

Sure, they might see a few pounds to make it run faster. Now YOU
here and there eventually drop, but know the 3 keys to speeding up your
again itʼs all short term weight loss metabolism and youʼre well on your
were talking about that will haunt way to successful weight loss
them again and bring back a few
more pounds. Misconception #3
Hereʼs what you want to focus on. • Muscle weighs more than fat.
You want to laser-focus your efforts
on raising your metabolism. Thatʼs That statement is not entirely true.
the master key to almost effortless Muscle tissue is more dense than fat,
weight loss. The faster your metabo- so if you lost five pounds of fat and
lism burns calories the easier it will gained five pounds of muscle the
be to lose weight. scale wouldnʼt show a difference but
your pants sure would.
And thus your diet and exercise rou-
tines should be designed with that With that said, think about how dra-
goal in mind. matic of a change it would be to lose
just 10 pounds of fat, while at the
We all know of people who seem to same time, gain 5 pounds of muscle.
be able to eat whatever they want, That is how you ”transform” your
without exercising much and yet body. Fat doesnʼt actually turn into
they gain little if any weight. Obvi- muscle. You simply replace fat with
ously these people are blessed with muscle.
a high metabolism.
If you are trying to lose weight and
However most people arenʼt so look thinner, and only plan to lift
lucky. And those that are, may be weights, youʼre wasting your time.
surprised to find their metabolism
slows down as they get older. Even The reason is as you are lifting
though you may not have a fast me- weights you are tearing your muscles
tabolism, take heart in knowing that down, like I said earlier. The week
your genetics only account for 20%. goes by and your muscles have time
Meaning you have an 80% poten- to repair themselves and are stron-
tial to determine how many calories ger than the previous week, which is
your metabolism will burn and how what you want.
EXERCISE
by Brad Callen
However, the muscle is now lying

under a layer of fat. What do you
think happens when the muscle gets
stronger and firmer? As the muscles
get stronger and firmer it begins to
that they have managed to burn off
all of the fat. Granted, it happened
by not eating. But you get the point.
You must burn the fat off in order to
see your hard earned work.
37
push out the fat, thus making you

look larger than before. So although Your body can broken be bro-
you are stronger than the previous ken down into 6 different muscle
week, all you have managed to do groups.
is make yourself appear bigger than
before. 1. Chest
2. Back
You must, and I repeat, you must 3. Biceps
perform a cardiovascular exercise 4. Triceps
as well as train with weights. You 5. Shoulders
must burn the fat off while you are 6. Legs
building muscle underneath the fat.
At the end of the book I have cre-
Misconception #4 ated a list of exercises you should in-
corporate into your weight training
• Doing hundreds and hundreds of program. You may use the pictures
crunches (sit-ups) will make your and descriptions as a training refer-
stomach thinner ence.
Like I said above, building muscle

does not replace fat. You must per-
form a cardiovascular exercise to
burn off the fat.
I have a funny example I like to use

when referring to working out your
abs. Iʼm sure you have seen the re-
ality television show, Survivor. Have
you noticed by the last episode sev-
eral of the people have six-packs?
Their stomachs appear firmer and
more muscular than ever.
Now I know doing crunches is the

last thing on their mind while brav-
ing the wilderness for 31 days. The
reason their stomachs look so firm is
SUMMARY
38

Summary
by Brad Callen
You now know the 3 most important minutes at your target heart rate.
factors for dramatically changing You now know how to calculate tar-
your body. Itʼs just a matter of car- get heart rate so you will know if you
rying those out and really pushing are pushing yourself hard enough to
yourself. Below I have listed the ex- maximize your weight loss efforts.
act steps you should perform with You can actually purchase watch
the knowledge I have given you in type devices that will calculate your
the 50 pages of text that you have target heart rate for you and will
just read. let you know when your body has
reached its target heart rate. I would
The order of importance goes from: suggest getting one of those. Visit a
local sporting goods store and they
1. Proper Dieting should be able to help you.
2. Aerobic Exercise
3. Weight Training 4. Perform weight training 3 days
4. Supplementation per week. Below you will find the
weight training routine I recommend.
In order to maximize your results I have created sample beginner and
you must carry each of those steps advanced routine. You should start
out and remember their order of im- with the beginner routine for the
portance. Below is a quick rundown first 3 weeks if you have not lifted
of what you will need to do to lose weights prior to this program. After
weight. 2 months of the following weight
training program you should select
1. Select one item from each of the different exercises from the exercis-
three categories of foods found in es listed above and/or in the exer-
the dieting section (or select a pre- cise guide which I have included as
made meal from the recipe section a bonus.
below)
2. Eat 5 to 6 small meals daily
3. Perform an aerobic exercise 3 to

5 times per week. This is very impor-
tant. You should perform 20 to 30
SUMMARY
Beginner:
by Brad Callen
Tricep Pushdowns – 3 sets

Set 1: 12 repetitions
39
Monday (Chest and Triceps)

Wednesday
Chest – (Legs and Shoulders)
Bench Press – 2 sets
Warm up: 15 repetitions Quadriceps –
Set 1: 12 repetitions Leg Press – 3 sets
Set 2: 10 repetitions Warm up: 15 repetitions
Incline Dumbbell Press – 2 sets Set 2: 10 repetitions
Set 1: 12 repetitions Set 3: 8 repetitions
Leg Curls – 2 sets
Incline Dumbbell Flys – 2 sets Super Set: 10 repetitions
Super Set: 12 repetitions Set 2: 10 repetitions
Hamstrings –
What is a Super Set? Lying Hamstring Curls – 3 sets
• A Super Set is the act of finishing Warm up: 15 repetitions
one exercise, then going straight Set 1: 10 repetitions
over to another exercise with no rest
between sets. This is a very good Set 2: 10 repetitions
way to fatigue your muscles even Set 3: 8 repetitions
more which will lead to more gains.
Lunges – 2 sets
• For example) above you would be Set 1: 10 repetitions
performing 8 repetitions of incline Set 2: 10 repetitions
dumbbell press on your 4th and
final set. As soon as you finish this
set you should go directly to incline Shoulders –
dumbbell flys and do 12 repetitions. Dumbbell Shoulder Press – 2 sets
That is a super set. Warm up: 15 repetitions
Triceps – Set 2: 10 repetitions
Lying Tricep Extensions – 2 sets
Warm up: 15 repetitions Dumbbell Side Raises – 2 sets
Set 1: 15 repetitions Super Set: 10 repetitions
SUMMARY
40
Advanced: Triceps –
Lying Tricep Extensions – 4 sets

by Brad Callen
Monday Set 2: 12 repetitions
(Chest and Triceps) Set 3: 10 repetitions
Chest –
Bench Press – 4 sets Tricep Pushdowns – 3 sets
Wednesday
Incline Dumbbell Press – 4 sets (Legs and Shoulders)
Set 2: 10 repetitions Quadriceps –
Set 3: 8 repetitions Leg Press – 4 sets
Incline Dumbbell Flys – 2 sets Set 3: 8 repetitions
Super Set: 12 repetitions
Set 2: 10 repetitions Leg Curls – 2 sets
What is a Super Set? Super Set: 10 repetitions

• A Super Set is the act of finishing Set 2: 10 repetitions
one exercise, then going straight
over to another exercise with no rest Hamstrings –
between sets. This is a very good Lying Hamstring Curls – 4 sets
way to fatigue your muscles even Set 1: 10 repetitions
more which will lead to more gains. Set 2: 10 repetitions
• For example) above you would be Set 3: 8 repetitions

performing 8 repetitions of incline Set 4: 6 repetitions
dumbbell press on your 4th and
final set. As soon as you finish this Lunges – 3 sets
set you should go directly to incline Set 1: 10 repetitions
dumbbell flys and do 12 repetitions. Set 2: 10 repetitions
That is a super set. Set 3: 8 repetitions
SUMMARY
by Brad Callen
41
Shoulders –
Dumbbell Shoulder Press – 4 sets
Dumbbell Side Raises – 2 sets

Super Set: 10 repetitions
You should select different exercises
Friday every 4 weeks. The reason for this is
(Back and Biceps) because after this time frame your
body adapts to the exercises, sets,
Back – and repetitions you are perform-
Dumbbell Rows – 4 sets ing. If this happens you will notice
Set 1: 12 repetitions your gains begin to slow down and
Set 2: 10 repetitions become complacent. For more ex-
Set 3: 8 repetitions ercises I have provided a separate
bonus included with this e-Book.
Set 4: 8 repetitions The Ultimate Weight Loss Revealed
Training guide has over 75 more ex-
Lateral Pulldowns – 4 sets ercises for your convenience. Refer
Set 1: 12 repetitions to that guide when you are tired of
Set 2: 10 repetitions the exercises listed above.
Set 4: 8 repetitions 5. Finally, you can also “supple-
ment” your regular diet with some
Biceps – type of weight loss supplement. Take
Incline Dumbbell Curls – 3 sets a look at the weight loss supplement
Set 1: 12 repetitions I mentioned from www.a-weight-
Set 2: 12 repetitions loss-diet-pill.com below.
6. Donʼt forget to utilize the giant list
Seated Dumbbell Curls – 3 sets of authorized recipes Iʼve included
Super Set: 12 repetitions below as well as the exercise guide
Set 2: 12 repetitions at the very end of the e-Book.
NOTES
by Brad Callen
by Brad Callen
RECIPES 43
Recipes
RECIPES
44
Breakfast
by Brad Callen
tions on the can. Leave the salt out, you

Oatmeal Banana donʼt need it. Cut up the banana and
toss it in. Add a couple of scoops of
Protein Blast protein powder of your favorite flavor
P/C/F Ratio: 37/51/12 and enjoy. Optionally you can sweeten
it with Splenda or your favorite no-cal-
This is one of my staples. Despite my orie sweetener. Note: Buy a big bowl!
culinary ineptitude, I manage to make
this delicious 660 calorie example of Per Serving
Nutrition Information
nutritious perfection several times per

Calories: 660
week. It has only 3 ingredients which
Protein: 63 grams
I can manage to not only prepare,
Total Carbs: 89 grams
but keep on hand in the kitchen.
Sugar: 28 grams
Ingredients Fat: 9.1 grams
1 Servings
• 1 Cup Cereal, oat, quick, w/
iron, dry (Quaker Oats)
• 1 Banana, fresh, med, ea
Fun Facts This is a big
meal, it is full of complex carbs, qual-
• 2 Scoops Drink, protein, whey, ity protein and just a little fat. Give
Precision Protein, chocolate or yourself so time to eat it all! By getting
vanilla, pwd, scoop rid of the Banana, you will increase
the relative protein and reduce the
Preparation Instructions sugar. During your low days you will
Cook the oatmeal as per the instruc- probably have to do this.
Egg White and

Broccoli
by Brad Callen
Fritatta
P/C/F Ratio: 70/13/17
RECIPES High Protein
Shake
P/C/F Ratio: 60/29/11
45
Protein loaded breakfast or snack This shake is high in protein and it will
not break your bank. This is a simple
Ingredients “recipe” but illustrates well the con-
1 Servings cept of mixing two supplements to
• 6 ea egg whites, raw get the nutritional mix you are look-
• 3 ea broccoli florets ing for.
• .5 t olive oil
• .25 t black pepper Ingredients
• pinch salt 1 Servings
• 1 meal replacement package
Preparation Instructions • 2 scoop EAS Complete Whey
Blanch broccoli in boiling water and • 4-5 ice cubes
shock in ice water to retain color and • 11 oz of cold water
stop the cooking process. chop into
bite sized pieces. Beat egg whites with Preparation Instructions
salt and pepper very well. Add the 1. Put the meal replacement package
cooked broccoli. Heat a non-stick pan in the blender. 2. Add the 2 scoops of
and add the oil. Add the egg/broccoli whey. 3. Add the 4-5 ice cubes to the
mix and stir while it begins to set up. blender. 4. Add 11 oz of cold water.
When one side is set, flip and let the 5. Blend for at least 1 minute.
other side cook to desired doneness.
Per Serving
Per Serving Calories: 305
Calories: 132. Protein: 45 grams

Protein: 22.0 grams Total Carbs: 22 grams
Total Carbs: 4.0 grams Sugar: 5 grams
Sugar: 3.0 grams Fat: 3.5 grams
Fat: 2.5 grams
Fun Facts Great with salsa

Fun Facts I typically will
have this shake every morning. By
or hot sauce! mixing
RECIPES
46
Roasted Red
by Brad Callen
Per Serving
Calories: 174
Pepper and Protein:
Total Carbs:
25
7
grams
grams
Mushroom Egg Sugar:
Fat:
4
5.4
grams
grams
White Omelet
P/C/F Ratio: 57/15/28
Easy egg white omelette - good source

of protein, tastes great! You can im-
prove protein by adding more egg
whites. Cut fat by omitting the cheese.
Tasty Omelet
P/C/F Ratio: 57/24/19
Ingredients Egg white omelette with spinach &

1 Servings mushroom filling
• 4 mushrooms sliced
• spray Pam Ingredients
• 1/4 red pepper, roasted 1 Servings
• 4 egg whites • 6 egg whites
• 2 tbsp water • 15g parmesan cheese
• .5 tsp Mrs. Dash Herb and • .25 cup spinach (defrosted from
Garlic frozen)
• 1 oz low fat cheddar cheese • .5 cup chopped mushrooms
(optional) • 1/2 tomato
Preparation Instructions Preparation Instructions
Mix egg whites, water and Mrs. Dash Saute mushrooms in a non-stick pan
in bowl. Spray frying pan with Mrs. then add everything else and cook it
Dash and begin to sauté sliced mush- up! Serve on toast with low-fat cream
rooms. After they begin to brown, cheese spread if you like.
add egg whites and swirl around
pan. Cover and let cook for a minute.
Remove cover, add roasted red pep- Per Serving
pers and sprinkle with cheese (if us-
Calories: 213
ing). Cover and let cook additional Protein: 31.0 grams
couple of minutes. Check frequently. Total Carbs: 13.0 grams
When no longer runny, flip one half Sugar: 6.0 grams
over and serve. You can improve pro- Fat: 4.5 grams
tein by adding more egg whites.
Bagel w/ Salmon
Spread
by Brad Callen
P/C/F Ratio: 47/39/14

RECIPES Fun Facts A good P/C/F
ratio, but you might want to half or
quarter this mouthful!
47
Salmon Spread and a Bagel
Ingredients
1 Servings
• 16 oz. nonfat Cream Cheese
• 3.0 Tbls. Lemon Juice
• 1/4 c. Green Onion Strawberry
• 6 oz. Canned Pink Salmon
• 1 Whole Wheat Bagel Banana Shake
P/C/F Ratio: 49/45/6
Preparation Instructions
1. Beat cream cheese, lemon juice, Having trouble getting enough po-
milk, green onions, 1/2 tsp. hickory tassium? This shake is jam packed full
smoke, and no seasoning with mixer of it.
until light and fluffy. Beat in salmon.
Chill several hours for flavors to Ingredients
blend. Spread on toasted whole 1 Servings
wheat bagels or bagel chips. • 1 meal replacement package
2. THE FOLLOWING CAN BE ADD- • 1/2 Banana Med
ED BUT ARE OPTIONAL 2 tbsp fresh • 5-6 ice cubes
chopped dill 1 fresh minced jalapeno • 16 oz of COLD water
pepper 1 tsp crushed red pepper
flakes 1-1/2 tsp garlic herb seasoning Preparation Instructions
1 tsp blackened or cajun seasonings Put ingredients into blender. Add 5-6
1 tsp no-salt seasoning ice cubes. Add at least 16 oz of COLD
water. Then blend for 1 minute.
Per Serving
Per Serving
Calories: 966
Protein: 113 grams Calories: 347
Total Carbs: 94 grams Protein: 42 grams
Sugar: 18 grams Total Carbs: 39 grams
Fat: 15.3 grams Sugar: 13 grams
Fat: 2.3 grams
RECIPES
48
Breakfast Loaf
Grab-n-Go Breakfast Loaf. Make the

Apple Pie Shake
P/C/F Ratio: 33/57/10
Protein and carb shake for those deep

by Brad Callen
night before when you KNOW you in the conditioning phase - drink your
are going to be pressed for time in oatmeal and your protein on the way
the morning to work! This is also perfect right after
lifting weights, for muscle recovery.
Ingredients
1 Servings Ingredients
• 1/3 c. Oats, bran, dry 1 Servings
• 1/3 c. Milk, nonfat/skim, • 1.5 oz PrimoMax, Vanilla
• 1/8 tsp. Baking Soda • .5 c applesauce, unsweetened
• 1 tsp. Flavor, vanilla, • 1oz dry oats
• 2 tsp. Sweetener, Splenda • 1.5 c light soymilk
• 4 Egg Whites, raw • cinnamon, nutmeg to taste
• 1 scoop Protein, supplement, ea
• 1/2 c. Applesauce, unswtnd Preparation Instructions
Throw it all in the blender. Give it a
Preparation Instructions good whirl.
Mix all ingredients together and bake at
350 degrees for a half hour. Make the
night before, and itʼs great on the go! Per Serving
Calories: 484
Protein: 39 grams
Per Serving

Calories: 448 Sugar: 15 grams
Protein: 59 grams Fat: 5.4 grams
Sugar: 35 grams
Fat: 2.5 grams
Fun Facts Oatmeal is a
wonderful fiber source as well as be-
Fun Facts One thing to

note about this recipe is that a quality
ing a low-glycemic carb.
protein supplement powder can and

should be used as one of your basic
ingredients when developing recipes.
Lowfat Pumpkin
Cheesecake
by Brad Callen
P/C/F Ratio: 30/60/10

RECIPES Preparation Instructions
Crust: Cream the butter and Splenda
until fluffy. Add protein powder and
water. Mix well. Add flour and mix
49
well. Press dough into bottom and 2

This cheesecake tastes great and has inches up the sides of a 9” spring form
added protein. pan. Bake at 350F for 5 minutes. Bat-
ter: Mix together Splenda and whey
Ingredients protein powder. Add fat free cream
12 Servings cheese. Mix well. Add pumpkin and
Crust: spices. Mix very well, scraping bowl
• 1/3 cup butter with rubber spatula to ensure all
• 1/3 cup Splenda granular cream cheese gets evenly mixed in.
• 1 1/2 Tbsp unflavored whey Pour batter into baked crust. Bake
protein powder at 350F for 50 minutes or until firm.
• 3 Tbsp water Allow to cool before removing from
• 1 1/2 cups flour pan.
Batter:
• 3/4 cup Splenda granular
• 3 Tbsp unflavored whey protein Per Serving
powder Calories: 120

• 2-8oz packages fat free cream Protein: 9 grams
cheese Total Carbs: 18 grams
• 1-16oz can pumpkin (plain) Sugar: 3 grams
• 1 tsp cinnamon Fat: 1 grams
• 1 tsp cloves
• 1 tsp ginger
• 1 tsp nutmeg.
RECIPES
50
Egg White Frittata

by Brad Callen
Per Serving
P/C/F Ratio: 32/50/18 Calories: 296
Protein: 24 grams
An omelet-type dish using rice that Total Carbs: 39 grams
gives a good source of energy, load- Sugar: 3 grams
ed with veggies. Fat: 6.4 grams
Ingredients
• 4 egg whites
1 Servings Fun Facts Sometimes the
thought of having eggs without the
• 2 cups spinach, chopped (raw) yolks is too much for true egg lov-
• 1/2 cooked brown rice ers, but try them alone one time.
• 2 oz raw brown mushrooms Most people find the substitution re-
• 1 teaspoon olive oil ally easy on the pallet and can eas-
ily make the switch. Olive oil is pretty
Preparation Instructions much universally accepted as one of
Heat the oil in a non stick pan. Add the nutritional good guys, but during
the rice and let it heat up good. Add fat burning you will probably have to
the mushrooms and let cook a minute substitute a fat free cooking spray for
or two - then add the spinach. When the olive oil in this recipe
the spinach is barely wilted, add the
eggs. Mix it all together and spread
it out in the pan, cook until the whites
are white.
Eggs & Pita

by Brad Callen
Quick easy meal that can be eaten

RECIPES Breakfast Beef n
Eggs
P/C/F Ratio: 25/27/48
51
on the go.
Potato, Beef, and Egg Scramble.
Ingredients
• 4 egg whites 1 Servings
• 2 whole wheat pita breads • 4 oz. Beef, ground, extra lean,
9% fat
Preparation Instructions • 2 oz. Egg Substitute
Scramble egg whites in non stick pan. • Seasoning, taco
Toast the pitas. Put half the eggs on • 4 oz. Potatoes, hash browns
each pita and fold them over like ta-
cos, get in car, drive to work, donʼt Preparation Instructions
spill coffee in lap <:-)> Cook hash browns in an omelet pan coat-
ed with cooking spray until browned. Stir
in the egg substitute and ground sirloin.
Per Serving Cook until eggs are done. Top with a dol-
Calories: 306 lop of fat free sour cream. Add some salsa
Protein: 23 grams if you like to spice things up in the morning.
Total Carbs: 51 grams The ground sirloin is usually leftovers from
Sugar: 3 grams the previous nights taco salads
Fat: 2.3 grams
Per Serving
Fun Facts Egg whites are

an easy clean protein (average 4
Calories:
Protein: 16
251
grams
grams of protein per egg white) that Sugar: 1 grams
can be dressed up in all kinds of Fat: 13 grams
imaginative ways. Adding salsa adds
little in the way of calories but greatly
enhances flavor.
Fun Facts High in fat be-
cause of the ground beef. Try substitut-
ing 1% ground turkey and the fat will
be reduced.
RECIPES
52
High Fiber
Oatmeal Low
Chocolate Banana
Muffins
by Brad Callen
Sugar Easy to make, delicious source of

P/C/F Ratio: 12/77/11 carbs while still low in fat. Good for
breakfast or snack on the go.
Hey this is great recipe for a high fi-
ber oatmeal. It also contains a little Ingredients
protein and has very low sugar 12 Servings
• 1 c whole wheat flour
Ingredients • 1 c all-purpose flour
1 Servings • 1 tsp baking soda
• 2/3 Cup Fiber One Cereal • 1 tsp baking powder
• 1 ea REGULAR Oatmeal pack- • 1/4 c cocoa
age • 3/4 c brown sugar
• 1 egg
Preparation Instructions • 1 c mashed banana
1. Empty oatmeal into a bowl. 2. Add • 3/4 c wheat bran
2/3 cup of water to the bowl. 3. Mi- • 1/2 c sweetened applesauce
crowave for 50 - 60 seconds. 4. Then • 2 c low-fat buttermilk
add cereal to the bowl. • 1 tsp vanilla extract
Per Serving Blend all together and put into 12
Calories: 254 cupcake cups. Bake 350 for 10 - 15

Protein: 8 grams minutes.
Sugar: 2 grams
Per Serving
Fat: 3.1 grams

Calories: 186
Protein: 6.0 grams
Fun Facts Studies show

that a high-fiber meal not only helps
Total Carbs:
Sugar:
41.0
21.0
grams
grams
Fat: 1.6 grams
satisfy your hunger, but also helps
keep you fuller longer after eating.
At about 18 grams of fiber per serv-
ing this is about as high as you get.
Apple Munchie
by Brad Callen
P/C/F Ratio: 3/92/5
Quick fast dessert for a sweet tooth.

RECIPES Egg and Rice
Scramble
53
Ingredients Easy to make and cook. A good way

1 Servings to start the day, especially during fat
• 1 cup applesauce, unsweetened burning.
• 1 graham cracker cinnamon to
taste Ingredients
1 Servings
Preparation Instructions • 1.5 cup Brown Rice
Heat the applesauce and cinnamon • 1 cup Egg Beaters
in the micro. Take it out and crumble • 1 tsp Vanilla
the graham cracker over the top. • Splenda to taste (I use about 2-3
tsp)
Per Serving Preparation Instructions

Calories: 135 Mix all the above ingredients togeth-

Protein: 1 grams er in a small bowl. Spray frying pan
Total Carbs: 33 grams with a small amount of Pam (I use
Sugar: 26 grams butter flavor about 1 second spray).
Fat: .8 grams Cook just like you would scrambled
eggs. Eat Hot. Yummy!
Per Serving
Calories: 461
Protein: 31 grams
Sugar: 5 grams
Fat: 2.8 grams
Fun Facts My Mom used to

fix this for us when we had leftover rice
from dinner the night before. I always
felt like I was getting a special treat.
RECIPES
54
Chocolate
Cheerios
Chicken & Cheese
Breakfast
by Brad Callen
OK, who remembers mixing Nestléʼs “Big” breakfast that really satisfies
chocolate in your cereal for break-
fast as a kid? Well just substitute a Ingredients
scoop of chocolate protein powder 1 Servings
and youʼve got a great breakfast that • 1 Multi vitamin/Mineral
takes all of 30 seconds to fix. • 1/2 cup Green Bell Pepper
• 1/4 Medium Onion
Ingredients • 2 slices whole wheat toast
1 Servings • 2 slices fat free cheese
• 2 cups Cheerios cereal • 1/4 seasoned, broiled chicken
• 1.5 cups skim milk breast
• 1 scoop Precision Protein • 5 Egg whites
What instructions? Just throw it all Sauté onion, bell pepper, and chick-
into a big bowl, mix it up and chow en. Add egg whites and serve over
down! toast and cheese.
Per Serving Per Serving

Calories: 394 Calories: 461

Protein: 37 grams Protein: 46 grams
Total Carbs: 55 grams Total Carbs: 55 grams
Sugar: 22 grams Sugar: 12 grams
Fat: 4.3 grams Fat: 3.7 grams
Nutty Protein
Shake
by Brad Callen
P/C/F Ratio: 30/50/15

RECIPES Jeff’s Oatmeal
Breakfast
P/C/F Ratio: 13/67/20
55
This filling Protein Shake has every- Well rounded, delicious “old Fash-
thing you need to start the day out ioned” breakfast
right or for a snack between meals.
Ingredients
Ingredients 1 Servings
1 Servings • 1 Multi vitamin/ mineral
• 8 fl-oz Milk, nonfat/skim • 1 cup oatmeal, Old Fashioned
• 1 ea Drink, protein, Max Whey, oats
scoop • 2 slices turkey bacon
• 4 oz frozen banana • 2 slices whole wheat toast
• 1 Tbs Flaxseed, ground, ultra • 2 tablespoons sugar free maple
omega syrup
Pour milk, protein powder and flax Use the maple syrup to flavor/sweet-
seed into a blender and blend just to en the oatmeal
mix. Then add frozen banana chunks
and blend until smooth.
Per Serving
Calories: 606
Per Serving
Protein: 20 grams
Calories: 348 Total Carbs: 100 grams
Protein: 32 grams Sugar: 8 grams
Total Carbs: 46 grams Fat: 13 grams
Sugar: 35 grams
Fat: 6.4 grams
Fun Facts I always keep ba-

nanas in my freezer for shakes. The shakes
are more like a milk shake when bananas
are frozen. If you need to reduce the sugar
you can add fewer bananas and add a
few ice cubes. If you are on a low calorie
day you can reduce the amount of flax.
RECIPES
56
Cottage Cakes
P/C/F Ratio: 35/54/11
These are a cottage cheese pancake

whole egg and 3 whites. The Wheat

Germ can be increased to .25 cup if
desired. The ratio of whole wheat to
white can also be changed, but ex-
pect a heavier pancake with more
by Brad Callen
that are very tasty and work in both whole wheat. These are great with
conditioning and fat burning, de- low sugar jam or syrup.
pending on your ratios.
Ingredients
4 Servings
• 1 TBSP Wheat germ
• 1 Cup Cottage cheese, low fat Super Bagel
• .25 Cup Whole Wheat Flour P/C/F Ratio: 19/56/25
• .5 Cup White Flour
• 1 Tsp Baking Powder Super Quick! Super numbers Food
• 1 Tsp Splenda 1 Tsp Smart Bal- on the Go!
ance Buttery Spread, melted
• 4 Egg Whites Ingredients
• .25 Cup Skim Milk 1 Servings
• 1 Tsp Cinnamon (or choice of • 1 Spartan Honey wheat Bagel
spice) • 1 Tbs of Krema all Natural Pea-
nut butter
Combine all ingredients in a food Preparation Instructions
processor and mix until combined. Apply Peanut butter to bagel after
Donʼt over process. Spoon onto a hot toasting, put in mouth, chew, swal-
griddle sprayed with cooking spray. low... just kidding
Turn once.
Per Serving
Per Serving
Calories: 345
Calories: 162 Protein: 17 grams
Protein: 14 grams Total Carbs: 48 grams
Total Carbs: 22 grams Sugar: 4 grams
Sugar: 3 grams Fat: 9.5 grams
Fat: 1.9 grams
Fun Facts You can make

Fun Facts Krema Peanut
butter has higher Mono and Poly fats
these the “real” way by using one vs. sat fats, also NO SODIUM
French Toast
(c High5)
by Brad Callen
P/C/F Ratio: 34/54/12

RECIPES No Bake Oatmeal
P/C/F Ratio: 31/50/19
Tastes just like a No bake cookie! Nu-

57
tritionally Super Charged!

This French Toast was created with High5
& Atkins Sugar Free Maple Syrup. High5 Ingredients
has a very low sugar content per scoop 1 Servings
• 1 cup quick oats
Ingredients • 1 tsp Krema all natural peanut
4 Servings butter
• 8 slices of Whole Wheat Sugar • 1 extreme choc. MetRx Pack
Free bread (Natureʼs Own) from • 1 tsp Splenda
Wal-Mart • 5 oz of 2% milk
• 2 Egg Whites, raw • Water for cooking the oats
• 1 scoop High5 (protein powder)
in 8-12 oz of water Preparation Instructions
• 1 cup of Atkins Sugar Free syrup Cook oats to your liking.(add a little
w/Splenda (1/4 cup per 2-slice more water to absorb the protein
serving of French toast) powder. Add the other ingredients
• 1 tsp Imitation Vanilla Extract, saving the milk for last to get the de-
(without Alcohol) sired thickness.
Preparation Instructions Per Serving
Spray skillet with Pam. Mix (Egg Whites, Calories: 667

High 5 mixture, and Imitation Vanilla Ex- Protein: 55 grams
tract) in a bowl. Dip slices of Sugar Free Total Carbs: 86 grams
Whole Wheat bread in the egg white Sugar: 13 grams
and High5 mixture until well-coated. Fat: 14.7 grams
Cook on medium heat until done. Serve
on plate (2 slices/serving) with 1/4 cup
Atkins Sugar Free Syrup/serving. Add
other toppings/seasonings as desired.. Fun Facts MetRx was ex-
tra and laying around the house....
Per Serving Other chocolate powders will work
Calories: 138 as well as you like the taste... Super

Protein: 14 grams filling...
Sugar: 2 grams
Fat: 2.3 grams
RECIPES
58
Grape Cheesy
Oatmeal with
Protein Pudding
P/C/F Ratio: 45/37/18
Ingredients
by Brad Callen
toast 1 Servings
P/C/F Ratio: 24/59/17 • 1 meal replacement package,
chocolate/vanilla/strawberry/
A sweet way to start the day. whatever you like
• 1-1.5 cup vanilla soy milk
Ingredients • 4-5 ice cubes
1 Servings
• 1/2 c rolled oats (dry) Preparation Instructions
• 1/2 c nonfat cottage cheese Put about half the desired milk in a blend-
• 1 tbs Smuckerʼs Low Sugar er, put in 3 ice cubes and blend for 30
grape jelly seconds on low. When you get a nice
• 2 pieces wheat bread whirlpool with the blender (the secret to
• 2 tsp Brummel & Brown yogurt making meal replacement shakes), slow-
spread ly put the meal replacement powder in,
letting it stir. if the mixture gets too thick,
Preparation Instructions add a little milk or water if you run out of
Put oats in bowl with 1 cup water, mi- milk. the extra fat in the soy milk will thick-
crowave for 2 minutes, add cottage en up the mixture a great deal. When
cheese & jelly. Make toast & spread youʼve blended the whole thing (adding
with yogurt spread (tastes just like water or ice cubes to desired thickness),
butter) scoop into a bowl and leave in the fridge
or freezer. Eat no later than 3 hours be-
Per Serving fore bed though, as most meal replace-
Calories: 421 ments have a high glycemic index and a

Protein: 25 grams good amount of carbs.
Per Serving
Sugar: 12 grams
Fat: 7.9 grams Calories: 290
Protein: 32 grams
Sugar: 8 grams
Fat: 5.5 grams
Fun Facts Hooray for soy!
Modified Protein
Pancakes
by Brad Callen
P/C/F Ratio: 46/43/11

RECIPES Fun Facts I love grabbing
into the pancake with my hands and
eating it like a Mexican tortilla break-
fast.
59
My favorite recipe for protein pan-

cakes, with topping.
Ingredients
1 Servings High Energy
• .5 cup fat free cottage cheese Pancakes
• 1 cup egg whites (I use Pipetteʼs P/C/F Ratio: 31/57/12
All-Whites...no mess and no yolk
waste) A quick delicious Breakfast or snack
• 1 cup Quaker Oats, traditional
[optional] Ingredients
• .5 scoop (2 tablespoons) protein 1 Servings
powder, chocolate/vanilla top- • 4 egg whites
ping • 2/3 cup dry oatmeal
• 2 tablespoons fat free cream • 1/4 med apple finely chopped
cheese
• 1 tablespoon sugar-free apricot Preparation Instructions
preserves, smuckers Mix all ingredients together in a
bowl-Let sit for 2-3 minutes to allow
Preparation Instructions oatmeal to absorb liquid. Cook over
Throw the cottage cheese, oats, powder, med-high heat in non-stick frying pan
and egg whites in a blender and blend. flipping once.
Cook in a pan 6-8 minutes or until slightly
crisp. Mix the fat free cream cheese and
preserves in a separate cup. Spread over Per Serving
the pancake when the pancake is done, Calories: 291

or leave the mixture on the side and dip. Protein: 22 grams
Per Serving
Sugar: 5 grams
Calories: 606 Fat: 3.8 grams
Protein: 67 grams
Sugar:
Fat:
4
7.1
grams
grams Fun Facts You could also
add some cinnamon, nutmeg, allspice
or anything spice you like.
RECIPES
60
Hi-Pro Vanilla
Oatmeal
P/C/F Ratio: 32/57/11
fat cutting! It tastes so good with a cup

of coffee that you never get tired of it!
by Brad Callen
A great muscle building breakfast! Half

the recipe for fat cutting - Tastes great!
Ingredients
1 Servings
• 1 Cup Old-fashion Oatmeal Eggs on a Bagel
• 1/4 Cup Carbo Powder (Malto- P/C/F Ratio: 19/76/5
dextrin)
• 1 1/2 scoop(42.6 g) 100% Easy to make, and take on the road,
Whey Protein, vanilla(Optimum or eat at home
Nutrition)
• 1/2 tbs. Cinnamon Ingredients
• 1/8 tsp. No Salt or Nu- 1 Servings
Salt(Potassium Chloride) • 1 Large Plain Bagel (4 1/2 diam-
• 1 packet Stevia Extract eter)
• 1 tsp. Butter Buds Sprinkles • 6 tablespoons of raw egg whites
(I buy the liquid egg whites, but
Preparation Instructions you can use real ones if you
Mix all ingredients together in a prefer)
bowl. Add 1 3/4 cup water, and mix
well. Microwave on high 3 minutes. Preparation Instructions
Sprinkle cinnamon on top. Add 1/8 Scramble/fry egg whites in a non-
cup walnuts if you need more fat. stick pan. If eating at home, divide in
half and put each portion on a 1/2
bagel. If taking this on the go, make a
Per Serving sandwich out of it. Season with black
Calories: 473 pepper if desired.

Protein: 39 grams
Per Serving
Sugar: 5 grams
Protein: 15 grams
Fun Facts This is a real ener-

gy breakfast during muscle building or
Sugar:
Fat:
2
1.8
grams
grams
Multigrain Fool
Yourself
by Brad Callen
Cookies
P/C/F Ratio: 23/53/24
RECIPES Delicious Zero Fat
Salsa Eggs
61
Breakfast to-go or snack Delicious scrambled egg whites with

picante mild salsa.
Ingredients
• 1 medium banana 1 Servings
• 2 TBSP no salt natural peanut • 3 ea Butter, spray
butter • 4 ea Egg Whites, raw
• 2 packets no sugar added hot • 4 T Salsa, picante sauce
cocoa mix • .5 t Salt, table
• 1 scoop (30 G) chocolate whey • .5 t Pepper, black
protein powder
• 2/3 cup dry Quaker multigrain Preparation Instructions
cereal (oatmeal type) Spray omelet pan or skillet 3x, then
sauté the separated egg whites (dis-
Preparation Instructions card yokes). While cooking, add salt
Mix ingredients in order listed. Drop and pepper. When nearly done, add
by spoonfuls on baking sheet sprayed salsa. Serve and enjoy!
lightly with cooking spray. Bake 8-9 min-
utes at 350. Do not over bake. Makes
12 cookies. One serving = 4 cookies. Per Serving
Calories: 90
Per Serving
Protein: 14 grams
Sugar: 15 grams
Fat: 6.5 grams
RECIPES
62
Egg White,
Oatmeal, Wheat
Grandma’s Oats
P/C/F Ratio: 16/73/11
No heating needed! Throw every-

by Brad Callen
Loaf thing together and eat.

Great for FB, easy to make, yummy Ingredients

to eat, baked egg whites, oatmeal 1 Servings
and wheat cereal • .5 Cup Old fashioned Quaker
Oats
• 2 Tbs Smuckerʼs Sugar Free
Ingredients Preserves
4 Servings • .5 C Nonfat, Skim, Milk
• 1 Cup liquid egg whites (or use • 1 Tsp Splenda (or to taste)
from eggs)
• 1 Cup old fashioned oats or Preparation Instructions
quick oats Put everything in a bowl stir and en-
• 1 Cup hot wheat cereal joy! (Note: Donʼt Cook the oatmeal)
Preparation Instructions Per Serving
Beat eggs with a small amount of Calories: 218

cream of tartar to make them stiff. Protein: 10 grams
Sprinkle in seasonings to taste (cinna- Total Carbs: 46 grams
mon, splenda, whatever your prefer- Sugar: 6 grams
ence). Add oats and wheat and keep Fat: 3 grams
mixing. Pre-heat oven to 375. Pour
mixture into bread loaf pan, (lightly
sprayed with PAM). Bake for 20 min-
utes.
Per Serving Fun Facts My grandmoth-

Calories: 202 er made this as a quick breakfast. I

Protein: 19 grams double the recipe by adding .5 Cup
Total Carbs: 29 grams Oats and .5 Cup Water to keep the
Sugar: 0 grams sugar down.
Fat: 2 grams
Quick Chocolate
Cereal –
by Brad Callen
RECIPES 63
Conditioning
P/C/F Ratio: 18/62/20
Like chocolate cereal? Like oatmeal

chocolate chip cookies? Hate sugar?
Ingredients
1 Servings
• 1 cup Chocolate “Soy Slender”
• 1 cup raw rolled oats
Put oats in bowl, pour Soy Slender
(by West soy) over it - chew slowly
and enjoy :)
Per Serving
Calories: 370
Protein: 17 grams
Sugar: 0 grams
Fat: 8.5 grams
Fun Facts Soy Slender uses

Splenda and is not over-sweetened!
RECIPES
64
Lunch
by Brad Callen
Minestrone Soup
P/C/F Ratio: 26/58/16 In a large stockpot with a small amount
of water in the bottom, sauté onion
A thick, hearty soup with three kinds of and garlic until soft. Add ground
beans. Hearty soups like this one are beef and cook until evenly browned.
great to take to the office. I think they are Add beans, stewed tomatoes, tomato
usually better the next day anyway! sauce, macaroni, and water or broth.
Using two cans of water makes for a
Ingredients hearty texture. If you like more liquid,
8 Servings feel free to add more.
• 16 oz lean ground beef (9% fat)
• 15 oz can green beans drained Per Serving
• 1 1/2 medium onions Calories: 409

• Coarsely chopped several cloves Protein: 27 grams
of garlic Total Carbs: 58 grams
• Chopped 15 oz can kidney Sugar: 8 grams
beans not drained 1 Fat: 7.3 grams
• 5 oz can garbanzo beans
drained
•
•
14.5 oz can chopped stewed
tomatoes Italian style
15 oz can tomato sauce
Fun Facts This is a very
versatile recipe - you can add other
• 4 1/2 cups cooked macaroni vegetables such as peas or use other
noodles kinds of canned beans. Another op-
• 2-3 cups water or broth accord- tion is to use ground turkey. It is quick
ing to taste and easy to make as well.
• 1 Tbs Italian Seasoning
• 2 Tsp Ground Black Pepper
Squash Tomato
Soup
by Brad Callen

Brown ground turkey in a non-stick
skillet & set aside. Place squash in
a large pot & add enough water to
65
cover squash. Add chopped onion,

This soup is great with or without tomatoes, chilies, broth, vinegar and
meat. I make mine with turkey but seasonings (do NOT crush bay leaf
you can add chicken breast too. It - it will add flavor to soup but will not
can also be pureed after cooking soften while cooking). Bring ingre-
(and before adding the meat) for a dients to a soft boil, then reduce to
thick and hearty texture. medium heat, cover and simmer until
squash is very soft. Remove bay leaf,
Ingredients add browned turkey & cook an ad-
5 Servings ditional 10 minutes.
• 4 c. Summer Squash (washed &
sliced)
• 1 c. Chopped onion Per Serving
• 1 can (14.5 oz.) Diced Tomato Calories: 180

(no salt added) Protein: 29 grams
• 1 can (4 oz.) Chopped Green Total Carbs: 13 grams
Chilies (drained) Sugar: 7 grams
• 20 oz. Ground Turkey Breast Fat: 1.8 grams
• 1/2 tsp. Ground Black Pepper
• Mrs. Dash (to taste)
• 2 c. Chicken Broth (fat free, low
sodium)
• 2 tbs. Rice Wine Vinegar
Fun Facts If youʼre try-
ing to keep sugar very low during
• 1 Lrg. Bay Leaf fat burning, your carb choices may
not include squash but “off season,”
during conditioning or on “relaxed”
eating days, this is a great flavorful &
satisfying soup to enjoy!
RECIPES
66
Tuna Pasta Toss

This recipe is SO easy! Anyone who

Fun Facts
Watch the sodium

when choosing a salad dressing. Some
have quite a lot (one to try is Hidden Val-
leyʼs FF Italian). You can experiment by
by Brad Callen
can boil water & use a can opener adding other herbs like oregano or basil to
can make this! make interesting variations! Or if you pre-
fer, use another pasta like penne or shells.
Ingredients
2 Servings
• 2 c. Cooked Whole Wheat Rotini
Pasta (drained)
• 1 can (6 oz.) Light Tuna in water Sweet Black Eyed
(low sodium, drained)
• 2 tsp. Grated Parmesan Cheese Tuna
• 2 tbs. Fat Free Italian Dressing P/C/F Ratio: 54/40/6
• 1 tbs. Fat Free Mayonnaise Dash
Ground Black Pepper (to taste) This recipe is high in protein and
taste. It may seem a litte out there,
Preparation Instructions but I am sure you will like it.
Cook pasta according to package
directions, drain & place in medium Ingredients
bowl. While pasta is cooking, in a 1 Servings
small bowl, mix tuna, cheese, salad • 4 oz light tuna (drained)
dressing, mayo and pepper. After • 3/4 cup sweet corn
draining and while pasta is still warm, • 3/4 cup black eye peas
toss in tuna mixture. Serve alone or
over a bed of lettuce. (Donʼt forget to Preparation Instructions
add the lettuce to your menu!) 1. Mix the corn and peas into a bowl.
2. Microwave the bowl for 1min
30sec. 3. Mix in the tuna (Drained)
Per Serving into the bowl.
Calories: 294
Protein: 30 grams
Per Serving

Sugar: 2 grams Calories: 267
Fat: 2.4 grams Protein: 34 grams
Sugar: 9 grams
Fat: 1.6 grams
Chicken & Apple

Salad
by Brad Callen
P/C/F Ratio: 38/43/19

RECIPES Way Quick Chili !
Healthy fast food. This one is real
quick and easy.
67
Good Tasting Fruit and Chicken Sal- Ingredients

ad. For Lunch or Dinner! 1 Servings
• .75c black beans, canned (no
Ingredients salt)
1 Servings • .75c frozen yellow corn
• 2 cups chicken breast, chopped • .25c salsa (Pace)
• 2 medium apples, chopped
• 4 T mayonnaise, imitation Preparation Instructions
• 2 T Apple Cider Vinegar Mix together, heat in the micro.
• 2 T Prepared Mustard
• 1 packet equal? sweetener
• 2 T lemon juice Per Serving
• 2 T finely chopped fresh parsley Calories: 293

• 1 cup chopped celery Protein: 14 grams
Preparation Instructions Total Carbs: 57 grams
Sugar: 6 grams
Cook chicken, mix remaining ingredi- Fat: 2.4 grams
ents
Per Serving Fun Facts Beans are a great

Calories: 284 protein and carb source - are also won-

Protein: 27 grams derful for fiber.
Sugar: 5 grams
Fat: 6.2 grams
RECIPES
68
Pasta and Bean

Soup
P/C/F Ratio: 17/79/04
Chicken Wrap
P/C/F Ratio: 60/25/15
Tasty Chicken wrap sandwich

by Brad Callen
Minestrone type soup, lots of veg- Ingredients

gies, loads of carbs and calories 1 Servings
• 1 tsp fat free Italian salad dress-
Ingredients ing
12 Servings • 1 Broiled seasoned Chicken
• 2 ea med onions, diced breast
• 5 ea celery stalks, diced • 1 piece romaine lettuce
• 3 ea carrots, diced • 1 tortilla
• 28 oz can whole peeled toma- • 1 slice fat free cheese
toes, diced • 1/4 cucumber
• 2 qt water
• 1 T sea salt Preparation Instructions
• 8 oz green cabbage, diced Place everything in the tortilla and
• 4 oz zucchini, diced “Wrap”
• 15.5 oz can garbanzo beans
(Goya)
• 15.5 oz can pink beans (Goya) Per Serving
• 3 cups, dry pasta shells Calories: 403

Preparation Instructions Protein: 61 grams
Combine celery, carrots, onions, toma- Sugar: 3 grams
toes, and water and bring to a simmer. Fat: 6.7 grams
Cook until the veg is tender. Add the
drained and rinsed beans and the cab-
bage and zucchini. Cook until the zuc-
chini is tender. Add the cooked pasta. Fun Facts Tortillas can
vary in fat content so read the labels
Per Serving in the store.
Calories: 199
Protein: 9.0 grams
Total Carbs: 40.0 grams
Sugar: 6.0 grams
Fat: 1.1 grams
Tuna Cakes
by Brad Callen
P/C/F Ratio: 66/14/20

RECIPES
Kind of like a “faux” crab cake. Great for lunch
Ginger and Beef
Stir-fry
P/C/F Ratio: 19/50/31
69
or dinner. Can be prepared ahead too.

Quick and easy!
Ingredients
• 5 oz Tuna, white, canned in wa- 4 Servings
ter, drained • 8 oz. ginger root fresh, sliced
• 1 oz potato, from mashed or thin.
baked (plain) • 3 tbs. peanut oil
• 1 Tsp Mustard • 4 ea. garlic cloves, raw, sliced
• Paprika (Reserve until the end) thin
• Ground Black Pepper • 2 TBS. fish sauce
• 2 tsp. sugar
Preparation Instructions • 10 oz. beef sirloin strip steak,
Combine all ingredients (except Paprika)in lean, sliced very thin on the bias
a food processor and mix until well com- • 4 cups white long grain rice,
bined and mixture comes together. Adjust cooked
potato quantity to help bind the mixture.
Form into 2 patties and place in a baking Preparation Instructions
dish sprayed with cooking spray. Sprinkle Heat oil in fry pan until very hot. Add
Paprika over each for color. Spray patties ginger and garlic and cook for min-
as well. Broil until nicely browned. ute. Be careful not to burn! Add beef
and sauté for 2 min. until cooked.
Per Serving Keep the pan moving so the items
Calories: 217 donʼt burn. Add fish sauce and sugar

Protein: 34 grams and toss to coat. Serve over rice.
Per Serving
Sugar: 0 grams
Protein: 21 grams
Fun Facts You can flavor

these with any seasonings you happen
Sugar:
Fat:
2
15.3
grams
grams
to like. I have used at different times,

Cajun spice mix, Thyme, different mus-
tards, etc. I eat these a lot and get them
Fun Facts It
much easier than this!
doesnʼt get
to work in fat burning quite nicely.
RECIPES
70
Crock Pot Navy

Bean Soup
Best to soak the beans overnight

ahead of time. In a crock pot, combine
the 1st 6 ingredients. Cook on high for
by Brad Callen
1 hour, turn it down to low & cook for

Super-easy crock pot recipe for those 8-10 hours. When beans are tender,
of you, like me, with little time to add tomatoes and salt/pepper to
cook. Freezes well. taste. Serving suggestions: with a big
green salad and whole grain rolls.
Ingredients Can substitute low sodium broth.
8 Servings
• 1 lb. dried navy beans, rinsed &
drained. Per Serving
• 6 c. chicken broth or vegetable Calories: 231
broth. Protein: 17 grams
• 1 onion, chopped. Total Carbs: 38 grams
• 1 stalk celery, chopped. Sugar: 5 grams
• 2 cloves garlic, pressed. Fat: 2 grams
• 1/2 bay leaf.
• 1 can diced tomatoes, with juice.
• Salt & Pepper to taste. Fun Facts Fiber =
grams. 587 mg sodium as listed.
14
• 2 cup chopped lettuce

Chicken Pita • 5 tbs Light Done Right Ranch dressing
Sandwich Preparation Instructions

P/C/F Ratio: 28/40/32 Mix lemon juice, sauce and spices. Mari-
nate chicken breasts for at least 15 minutes.
An old Oprah favorite. Grill or stir fry chicken until done. Stuff pitas
with chicken, lettuce & tomato. Top with
Ingredients Light Done Right Ranch Dressing.
5 Servings
• 1 lb chicken breast Per Serving
• 5 tbs lemon juice Calories: 383

• 3 tbs low sodium soy sauce Protein: 27 grams
• 1 tsp oregano Total Carbs: 39 grams
• 1 tbs basil Sugar: 3 grams
• 5 whole wheat pitas Fat: 13.7 grams
• 1 chopped tomato (medium)
Spicy Oriental
Chicken Noodle
by Brad Callen
RECIPES • 2 TB. Chopped peanuts(with or

w/o salt)
• 5 Cups cooked cold spaghetti
• 1 Tb. toasted sesame seeds
• 18 oz. of Grilled Chicken Breast
71
Salad or tenderloins.
P/C/F Ratio: 34/51/15 • 2 Tb low sodium Soy Sauce
Here is an easy to make easy to di- Preparation Instructions

vide and portable meal! This one is In a Medium bowl add all ingredients
hot and spicy to wake up those taste except chicken and mix and chill.
buds. This recipe is also very easy to When ready to serve divide salad
customize to your stats if you need into 6 portions and add cooked chick-
more protein or carbs. Enjoy! P.S. en (3oz each) on top and serve.
Omit the chicken and you have a
great side dish.
Per Serving
Ingredients Calories: 305

6 Servings Protein: 26 grams
• 1 Tbs of Honey Total Carbs: 38 grams
• 1/4 Cup Green Onion Chopped Sugar: 5 grams
• 1/4 cup Cilantro Chopped Fat: 5.2 grams
• 1 Tb. Sesame oil
Italian Chicken Preparation Instructions

Top all ingredients with the Italian
Sandwich salad dressing.
P/C/F Ratio: 56/26/18
Great / Hearty Sandwich Per Serving

Calories: 462
Ingredients Protein: 63 grams
1 Servings Total Carbs: 29 grams
• 1 Seasoned, broiled chicken Sugar: 4 grams
breast Fat: 9.1 grams
• 2 slices whole wheat bread
• 2 pieces of Romaine lettuce
• 1 slice Fat Free cheese
• 1 tsp Italian Salad dressing
RECIPES
72
Easy... Tuna Bagel Quick Tuna Salad

P/C/F Ratio: 37/51/12
For Conditioning
Great for any meal on the go! Excel- P/C/F Ratio: 28/66/6
by Brad Callen
lent Ratios! Low sugar... Get those

bonus Pts.! Hey, itʼs quick, its easy, and its great
for conditioning!
Ingredients
• 1 can light tuna in water 4 Servings
drained. • 2 cups Pasta, macaroni noodles,
• 1 tbs of light mayo. semolina, elbow, dry
• 2 Spartan brand honey wheat • 211 grams Peas, early/sweet,
bagels(JUMBO) 50% less salt, cnd (1/2 can)
• 5 tbsp Kraft Fat Free Mayon-
Preparation Instructions naise
Step 1: Mix tuna and mayo together. • 6 oz (1 can) Tuna Fish, in water,
Step 2: Spread evenly on 2 jumbo chunk light, cnd
bagels Step 3: Eat one now, eat one
later Preparation Instructions
Each comes out to be about 200 g
cooked Boil macaroni (1/2 normal
Per Serving box), mix it all up.
Calories: 357
Protein: 33 grams
Per Serving

Sugar: 5 grams
Fun Facts Spartan brand

bagels.Higher protein and lower fat
Fat: 1.9 grams
and sodium than most. Who would

have thought? You can also use
canned white chicken.
Fun Facts Make this better
by using frozen peas.
Southwest Pasta
Salad
by Brad Callen
P/C/F Ratio: 12/63/25

Bring a large pot of lightly salted
water to a boil. Add pasta and cook
for 8 to 10 minutes or until al dente;
73
drain. In a large bowl combine oil,

Popular at parties. Make a double lime juice, chili powder, cumin, salt
batch. Quick & Easy. and garlic. Stir in pasta and set aside
to cool to room temperature, stirring
Ingredients occasionally. Stir in corn, beans,
8 Servings green pepper, red pepper and 1/2
• 8 oz. rotini pasta noodles of the cilantro leaves. Spoon onto
• .13 c. canola oil a platter and garnish with tomatoes
• .25 c. lime juice, fresh and remaining cilantro. Serve chilled
• 2 T. chili powder or at room temperature.
• 2 t. ground cumin
• .5 t. salt
• 2 cloves garlic, crushed Per Serving
• 1.5 c. whole kernel corn Calories: 19.5

• 15 oz. can black beans, low Protein: .6 grams
sodium Total Carbs: 3.25 grams
• .5 c. green bell peppers Sugar: .5 grams
chopped Fat: .6 grams
• .5 c. red bell peppers chopped
• .5 c. fresh cilantro
• 1 roma tomato sliced
Fun Facts Can substitute
cooking spray for canola oil for low-
er fat version. Use whole wheat pasta
when available.
RECIPES
74
Quick Chicken
Salad For
Boil macaroni (1/2 normal box), mix it

all up. Make with the tuna salad to use a
whole box of macaroni and a whole can
by Brad Callen
Conditioning of peas. Make this even healthier with

P/C/F Ratio: 31/62/7 home cooked chicken and frozen peas,
but I use this when time is crunched.
No time to cook? This can help you
make numbers in conditioning Per Serving
Calories: 332
• 2 cups Pasta, macaroni noodles, Sugar: 5 grams
semolina, elbow, dry Fat: 2.6 grams
• 211 grams Peas, early/sweet,
50% less salt, cnd (1/2 can)
• 3 tbsp Kraft fat free mayo
• 224 grams valley fresh chicken
breast canned
Fun Facts Some sodium in
it, but for conditioning, you can make
all your numbers easily. Helped me
fill in the blanks when I started
by Brad Callen
RECIPES Dinner
75
cinnamon, cloves, mace, nutmeg, oil

Chicken--Tandoori, and lemon juice; blend.
2. Cut 2 slits in each piece of chicken,
Baked slashing it along the grain to make slit
P/C/F Ratio: 67/12/21 2 to 3 inches long and almost but not
completely into bone. Place chicken in
If you are looking for an almost no- plastic bag or a glass, stainless steel
fat-added way to prepare a delicious or plastic container large enough to
chicken dish. Then look no further hold the pieces in one layer. Pour
than India! You donʼt need a special yogurt mixture over the chicken and
tandoori oven either. rub to be sure it coats the meat on all
sides. Marinate chicken in refrigera-
Ingredients tor one hour to overnight.
4 Servings 3. Arrange chicken in one layer in
• 1 cup fat free yogurt shallow baking dish. Bake until juices
• 1 small onion, coarsely chopped run clear when breast is pierced with
• 4 garlic cloves knife at its thickest point and no pink
• 1 1/2 piece ginger root, peeled shows in center, 35 to 45 minutes, de-
and coarsely chopped pending on the size of breasts. Serve,
• 2 tsp. ground coriander accompanied by cooked basmati rice
• 1 tsp. ground cumin and a green salad.
• 1/2 tsp. ground turmeric Options: Let the chicken cool and use
• 1/4 tsp. ground cinnamon to make an Indian chicken salad, with
• 1/4 tsp. ground clove green peas, mango, scallions and
• 1/4 tsp. ground mace cooked rice in a yogurt dressing with
• 1/4 tsp. grated nutmeg chutney.
• 1 Tbsp. canola oil
• Juice of 1/2 lemon (2 to 3 Tbsp.)
• 2 whole chicken breasts, split Per Serving
and skinned Calories: 354

Preparation Instructions Protein: 57 grams
1. Preheat oven to 375 degrees. In Sugar: 8 grams
blender or food processor, combine Fat: 8.1 grams
yogurt, onion, garlic and ginger, and
mix. Add coriander, cumin, turmeric,
RECIPES
76
Turkey Breast
Tenderloin
P/C/F Ratio: 54/28/18
until completely coated, season with

Parsley, Rosemary, Chopped Onion
(1 Tbs), Chopped Garlic (1 tsp) and
fresh baby Spinach leaves (5-6).
Close Turkey breast and lightly spray
by Brad Callen
top with butter spray and use season-

Turkey Breast is as little as 1% fat, by ings (Rosemary, Parsley and Onion)
spicing it up with herbs and spices sparingly on top as well. Bake cov-
and using a butter substitute spray ered @ 350 degrees for 20 - 35 min-
and baking, you maintain the low fat utes and then uncover and bake for
properties of turkey and get a terrific an additional 10 minutes to slightly
source of protein. brown.
Ingredients
4 Servings Per Serving
• Turkey Breast Tenderloin Calories: 237

• 99% FF Turkey Breast Tenderloin Protein: 32 grams
( Prepackaged Honey Suckle Total Carbs: 17 grams
White @ Safeway ) Sugar: 6 grams
• Dried Parsley Fat: 5 grams
• Dried Rosemary
• Chopped Garlic ( in jar )
• Chopped Onion
• I Canʼt Believe itʼs Not Butter
spray
Fun Facts Early explorers
to the New World quickly acquired
• Baby Spinach Leaves ( optional ) a taste for turkey and took birds back
to Europe. By the 1500s, turkeys
Preparation Instructions were being raised domestically in
Thoroughly clean Tenderloin and re- Italy, France and England. When the
move any remaining fat. Carefully Pilgrims and other settlers arrived in
fillet turkey breast with a sharp knife America, they were already familiar
but do not cut completely through, with raising and eating turkey and
just enough to fold it open. Spray naturally included it as part of their
both interior surfaces of breast with Thanksgiving feast.
ʻI canʼt Believe itʼs Not Butterʼ spray
Spinach and
by Brad Callen
RECIPES Per Serving

77
Cheese Pie Calories:
Protein: 29.0
267.0
grams
P/C/F Ratio: 41/36/23 Total Carbs: 25.0 grams
Sugar: 5.0 grams
Filo pastry filled with spinach, ricotta Fat: 29.0 grams
and cottage cheese with herbs and
spices.
Ingredients
6 Servings
• 500g spinach, cooked from
frozen
• 2 tsp ground nutmeg
• 1 tsp black pepper
• 3 tbs parsley, chopped
• 1 tbs thyme, chopped
• 2 egg whites
• 1/2c skim milk
• 150g phyllo (filo) pastry
• 375g skim ricotta cheese
• 500g skim cottage cheese
Squeeze excess moisture out of spin-
ach. Mix all ingredients except milk and
pastry in a bowl. Brush a casserole dish
lightly with oil then line with 4 sheets
of filo, 2 each way to cover both sides
of the dish, leaving the excess hanging
over the edge of the dish. Brush pastry
with skim milk to make it hold. Spoon
1/3 filling into casserole dish, cover
with 4 sheets of folded filo. Repeat until
filling is gone. Fold the ends of the pas-
try linig the dish back over the top, and
seal it with another sheet of pastry on
top. Brush with skim milk. Bake at 375
degrees for 30 mins. Make sure it is set
in the middle.
RECIPES
78
Greek Chicken
Grilled chicken breasts marinated in

Chicken
Croquettes
P/C/F Ratio: 39/39/22
by Brad Callen
Greek seasoning. This is also excel-

lent using pork and can be done on Potato and Chicken croquettes, a
skewers. good family meal.
Ingredients Ingredients
6 Servings 10 Servings
• 3 tbsp Clubhouse Greek Season- • 800g mashed potato
ing • 500g (1.1 lbs) minced chicken
• 1 tbsp olive oil breast
• 5 tbsp water • 2 egg whites
• 6 chicken breasts (either whole • 1/4 cup chopped coriander or
or cut into cubes) other herbs
• 2 tbsp chopped parsley
Preparation Instructions • 1/2 cup skim milk
Mix the marinate ingredients and toss • 15g parmesan cheese, grated
the chicken in them. Let sit for 1 hour • 2 tbsp olive oil
or overnight (the longer, the better). • pepper
For full breasts, grill in broiler 7 - 8
minutes per side (or using Foreman Preparation Instructions
grill for 8 minutes). If using skewers, Mix potato, chicken, egg whites,
soak bamboo skewers for 1/2 hour herbs, cheese, milk, pepper in a bowl
before threading and grill for 6 min- Form into palm-sized balls and roll in
utes a side (6 minutes total on a Fore- flour, flatten to 3/4 inch thick patties.
man Grill). Cook in oil in a hot pan, turning once.

Calories: 281 Calories: 167.0

Protein: 54 grams Protein: 16.0 grams
Total Carbs: 0 grams Total Carbs: 16.0 grams
Sugar: 0 grams Sugar: 1.0 grams
Fat: 5.3 grams Fat: 22.0 grams
Fun Facts These keep well

as leftovers, if cooked and refrigerated.
Sheppard’s
by Brad Callen
Pie
P/C/F Ratio: 29/57/14
Good recipe for Conditioning. Make

RECIPES the time of Henry VIII) were predominant-
ly made with meat. Some early examples
were shepherdʼs pie, cottage pie, and pot
pies. It wasnʼt until much later that some-
body got the idea to make a fruit pie
79
sure the ground beef you use is extra

lean!
Ingredients
4 Servings Chicken & Black
• 4 oz Mushrooms, white, raw Bean Taco
MUC P/C/F Ratio: 30/61/9
• 1 ea Onions, med, raw FDA
• 2 ea Garlic, cloves, raw, ea Chicken Tacos
• 3 c Corn, niblets, plain, frozen
• 4 c Potatoes, mashed Ingredients
• 1/4 c Milk, nonfat/skim 1 Servings
• 1 pound Beef, chuck, ground, • 1 can black beans
extra lean, raw • 1 can corn
• 1 package taco seasoning
Preparation Instructions • 1 chicken breast
Brown ground beef and add onions, • 1 whole wheat tortilla
mushrooms and garlic. Boil potatoes
and mash with milk until smooth. In Preparation Instructions
oven proof dish, layer meat mixture, While grilling the chicken combine
corn and potatoes. Cover and bake black beans corn and seasoning in a
at 350 for 30 minutes. Remove lid for sauté pan. Cook until thickened. Cut
last five minutes or so to brown top. the cooked chicken into bite sized
Add any of your favorite spices to this pieces and add to pan. Cook for a
recipe to make it your own. few minutes to meld flavors. To serve
use tortillas or serve on lettuce or
even baked tortilla chips. (Add low
Per Serving fat sour cream or cheese if desired)
Calories: 385
Protein: 29.0 grams
Per Serving

Sugar: 9.0 grams Calories: 462
Sugar: 6 grams
Fun Facts Early pies (around

Fat: 5.4 grams
RECIPES
80
Chicken and Pea

Salad
P/C/F Ratio: 46/44/10
Richie’s Lowfat
Chili
P/C/F Ratio: 30/44/26
by Brad Callen
Yet another Chicken Salad in Pita Lowfat alternative to regular chili recipes.
• 2 each chicken breast half with- • 1 lb ground chuck
out skin • 1 3/4 cups kidney beans, dry
• 1 cup peas, frozen • 1 cup chopped onion
• 1 tablespoon mayonnaise, imita- • 2 tsp minced garlic 2 cups no
tion salt added tomato sauce
• 1 dash red wine vinegar • 2 cups water
• 1/4 cup mushroom pieces • 1 tbsp Splenda sugar substitute
• 2 each whole wheat pita bread • 2 tsp Worcestershire sauce
• 1 tbsp ground cumin seeds
Preparation Instructions • 3 tbsp chili powder
Microwave authorized portion of
chicken and green peas (al dente). Preparation Instructions
Chop chicken into small pieces and Prepare kidney beans according to
throw into a bowl. Add peas and package directions. In a big skillet,
chopped onions. Add 3 shakes of combine the beef, onions and gar-
vinegar and mix. Add 1/4 Table- lic. Cook until the beef is completely
spoon fat free mayo and mix. Serve browned, breaking it up with a fork
in one whole wheat pita and top as it cooks. Drain off any excess fat.
with alfalfa sprouts. In a crock pot, add the chili powder,
cumin, Worcestershire, splenda, to-
mato sauce, and 2 cups water. Add
Per Serving
the meat, onions, garlic and beans.

Calories: 289
Protein: 34 grams
Per Serving

Sugar: 2 grams
Fat: 10 grams
Fun Facts
by Brad Callen
Each serving is
1 cup. Additional nutritional info per
serving: Fiber 5g Chol 42mg Sodium
120mg Sat Fat 4g Vit A 18% RDA Vit
RECIPES 81
C 10% RDA Calcium 0% RDA Iron

35% RDA
The rice must be cooked and cooled
completely, preferably overnight in
the fridge. This will allow it to dry
out sufficiently to give it the proper
texture for fried rice. In a non-stick
pan add the water and the ginger
Not fried Chicken and garlic. “sauté” them for a minute
and add the carrots and celery. Cook
Fried Rice for a minute then add the cooked
P/C/F Ratio: 23/59/18 chicken and the cooked rice (that has
been broken up well). Toss to heat ev-
A big, hearty meal erything through. Add the scallions,
cilantro and soy sauce.
Ingredients
1 Servings
• 1 c cooked white rice Per Serving
• 1 oz carrots, sliced thin Calories: 428

• 1 oz celery sliced thin Protein: 24.0 grams
• .25 oz fresh ginger, minced Total Carbs: 62.0 grams
• 1 ea garlic cloves, minced Sugar: 3.0 grams
• 3 oz chicken breast (raw weight) Fat: 8.3 grams
skinless boneless,cooked and
shredded or diced
•
•
•
1 oz green onion chopped
1 T cilantro raw
3 T water
Fun Facts Add hot chilies if
desired. Or substitute pork or shrimp
• 1 t low sodium soy sauce for the chicken.
RECIPES
82
Asian Noodle
Soup w/ Tofu and
Soak the rice noodles in warm tap

water until they are soft. Rinse well
with cold water, drain and reserve.
by Brad Callen
Mushrooms In a pot, put the water, the dry mush-

P/C/F Ratio: 21/71/08 rooms and the garlic. Bring to a sim-
mer, and cook till the mushrooms are
A light, clean vegetarian soup (can tender, about 20 minutes. Remove
be made with chicken, pork or sea- the mushrooms. Let them cool enough
food to boost protein ratio). to handle and slice them. Set aside.
Add the ginger coins to the pot and
Ingredients continue cooking the broth for about
2 Servings 15 minutes. If the ginger cooks much
• 1 oz rice stick noodles, dry longer than this it will get a little bitter.
• .25 oz ginger sliced into “coins” Strain out the ginger and garlic. Add
• 1 ea garlic cloves, peeled and to the pot the remaining ingredients,
cracked except the noodles. When everything
• 2 oz bok choy or Chinese cab- is cooked to desired doneness, add
bage the noodles.
• 1.5 oz carrot, sliced thin
• 2 T soy sauce
• 6 ea dried shiitake mushrooms Per Serving
• 4 oz extra firm silken tofu diced Calories: 150

• 2 tsp chopped scallions 1 qt Protein: 8.0 grams
water Total Carbs: 27.0 grams
Sugar: 2.0 grams
Fat: 1.4 grams
Fun Facts Can replace

with your favorite noodles or pro-
tein.
Chicken and Pea

Salad
by Brad Callen
P/C/F Ratio: 46/44/10

RECIPES Falafel Stuffed
Pita Pockets
83
Yet another Chicken Salad in Pita A Falafel is a mixture of garbanzo

beans and other ingredients that are
Ingredients made into patties or balls then broiled.
1 Servings
• 2 each chicken breast half with- Ingredients
out skin 1 Servings
• 1 cup peas, frozen • 1 Pita Pocket
• 1 tablespoon mayonnaise, imita- • 1/8 box Fantastic Foods Falafel
tion Mix
• 1 dash red wine vinegar • 1/2 cup lettuce, chopped
• 1/4 cup mushroom pieces • 1/4 cup tomatoes, chopped
• 2 each whole wheat pita bread
Preparation Instructions Prepare Falafel mix per directions on
Microwave authorized portion of box using the broiling method. Crum-
chicken and green peas (al dente). ble Falafel ball or patty and put in the
Chop chicken into small pieces and bottom of the Pita pocket. Put lettuce
throw into a bowl. Add peas and and tomato on top and then top with
chopped onions. Add 3 shakes of Tomato/Cucumber Relish and serve.
vinegar and mix. Add 1/4 Table-
spoon fat free mayo and mix. Serve
in one whole wheat pita and top Per Serving
with alfalfa sprouts.

Calories: 226
Protein: 11 grams
Per Serving
Sugar: 4 grams
Calories: 289 Fat: 2 grams
Protein: 34 grams
Sugar:
Fat:
4
3.1
grams
grams Fun Facts Additional nutri-
tional info per serving: Fiber 7g Chol 0mg
Sodium 527mg Vit A 7% RDA Vit C 21%
RDA Calcium 0% RDA Iron 2% RDA
RECIPES
84
Country Lentil
by Brad Callen
Per Serving
Calories: 172.0
Soup Protein:
Total Carbs:
9.0
29.0
grams
grams
P/C/F Ratio: 20/65/15
Sugar: 5.0 grams
Rich vegetable and lentil soup, filling Fat: 3.0 grams
and delicious.
Ingredients
10 Servings Fun Facts A tiny bit of ba-
con goes a LONG WAY when flavor-
• 50g bacon or speck, TRIM OFF ing soups and stocks! Just be sure to
ALL FAT trim all the fat.
• 2 leeks, chopped
• 6 cloves garlic, finely sliced
• 3 sticks celery, chopped
• 2 carrots, chopped
• 2 parsnips, chopped
• 2 tbsp low-salt tomato paste
• 1 liter low-salt vegetable stock
• 50g Risoni (rice-shaped pasta)
or other small pasta
• 1 tsp olive oil
• 1/4 cup fresh parsley, chopped
• 1 tbsp lemon peel, grated
Heat the oil in a large pan and brown
the garlic, bacon and leek. Add car-
rot, parsnip and celery. Cover and
cook for 5 mins or until soft. Add
lentils, stock, tomato paste and 1 li-
ter water. Bring to the boil, then sim-
mer 30 mins. Add Risoni and 2 cups
water. Simmer 10 mins. Add parsley
and lemon rind, season with black
pepper. Enjoy! If you wish, grate par-
mesan over the top for extra flavor.
Ranch Chicken
Sauce
by Brad Callen
P/C/F Ratio: 12/66/22

RECIPES Macaroni & TVP
Bake
P/C/F Ratio: 18/69/13
85
Give your chicken or turkey a zesty Vegetarian macaroni and “ground

taste with this easy to make sauce beef” casserole
that you just pour over.
Ingredients
4 Servings • 8 ounces dry pasta (Ziti or maca-
• 1 10.75 oz Campbellʼs Healthy roni)
Request Cream of Mushroom • 1/2 cup TVP (dry)
soup • 1 14 ounce can no-salt diced
• 5 1/4 fl. oz skim milk tomatoes
• 1/2 package Hidden Valley • 1 small can salt-free tomato
Ranch Dressing mix sauce
• 1 medium onion
Preparation Instructions • 1 clove garlic minced
Combine soup and dressing mix. Fill • 1 Tbsp. olive oil
soup can halfway with milk and pour
into mix. Stir well. Pour over chicken.
Cook pasta to al dente. Reconstitute
Per Serving TVP with boiling water. Sauté onion
Calories: 70 and garlic with 1 T. olive oil. Add re-

Protein: 2 grams constituted TVP and brown slightly.
Total Carbs: 11 grams Mix cooked pasta with TVP-onion-
Sugar: 1 grams garlic mixture and tomatoes. Place
Fat: 2 grams in dish sprayed lightly with Pam. Pour
tomato sauce over top. Bake about
Fun Facts Serving size is

1/2 cup Additional nutritional info
30-40 minutes.
Per Serving
per serving: Fiber 0g Chol 4mg Sodi- Calories: 140

um 577 mg Sat Fat 1g Vit A 2% RDA Protein: 6.3 grams
Vit C 1% RDA Calcium 6% RDA Iron Total Carbs: 25 grams
0% RDA Best when used over chicken Sugar: 5 grams
or turkey on a bed of rice or pasta. Fat: 2 grams
RECIPES
86
Cowboy Beans &

Sausage
P/C/F Ratio: 24/59/17
Fun Facts
The Sugar is a
bit high for this but it is so good. You
might be able to use a sugar substi-
by Brad Callen
tute, but I have not tried that yet.

This is one of my favorite dishes and it
is especially good on a cold day.
Ingredients
4 Servings
• 1 ea Onions, med, whole chpd.
• 1 15oz can Beans, kidney,
drained
• 1 15oz Beans, baked, w/pork, cnd
• 1 15oz Beans, great northern,
drained
• .33 C Sugar, beet/cane, brown,
packed
• 2 tsp Mustard, yellow, prep
• 2 tsp Vinegar, cider
• .5 C Catsup/Ketchup
• 1 lb Sausage, kielbasa, polska,
turkey
Spray skillet with nonstick cooking spray
and brown onion. Add all remaining in-
gredients except sausage and simmer
for 30 min. Grill or Broil sausage 8-10
min or until browned. To serve, cut up
sausage and mix with beans.
Per Serving
Calories: 591.4
Protein: 37 grams
Sugar: 34.3 grams
Fat: 11.6 grams
Turkey Tacos
by Brad Callen
P/C/F Ratio: 16/62/21
Spicy taco meal that can be dressed

RECIPES Fun Facts Many ethnic dishes
are easy to convert to PFA-able standards.
Grilling instead of frying, using leaner meats,
and cutting out excess fats like cheese, oils
87
up further with avocado and low fat and cream are some good starts.
cheese if you have more fat calories
to spend...
Ingredients
1 Servings
• 4 oz raw lean ground turkey
(based on 8% ground in PFA.
Use leaner for much less fat.)
• 2 TB chili powder(or to taste)
• 6 corn tortillas
• 1 cup shredded lettuce
• 1/2 raw diced tomatoe (can cut
down sugar by omitting these)
• .5 c salsa (Pace)
Sauté turkey in non-stick pan until al-
most cooked - add chili powder and
about 1/4 c water, cover, and let
cook a few more minutes until turkey
is done. Heat corn tortillas on a hot
dry griddle (cast iron pan works best)
until hot but still pliable (they will bub-
ble a bit). Fill tortillas with turkey, let-
tuce, tomato and salsa and enjoy...
Per Serving
Calories: 645
Protein: 27 grams
Sugar: 10 grams
Fat: 15.4 grams
RECIPES
88
Chicken Enchilada
by Brad Callen
Per Serving
Calories: 382
Torte Protein:
Total Carbs:
27
46
grams
grams
P/C/F Ratio: 27/46/10
Sugar: 2 grams
Quick and Easy, low fat Chicken En- Fat: 10 grams
chilada Torte Recipe
Ingredients
8 Servings
• 32oz Skinless Chicken Breasts
• 8oz chopped onion
• 24 corn tortillas
• 1 large can of green enchilada
sauce Chicken Stir-fry
• 1 cup of chopped cilantro P/C/F Ratio: 45/41/12
• Spices to your taste
Chicken and vegetable stir-fry
Preparation Instructions Ingredients
Cook the chicken in frying pan with 1 Servings
PAM or equivalent cooking spray. • 250g Skinless chicken breast
Microwave works well too. Pull out • 1 cup chopped bok choi (or
chicken and toss onion into same pan other Asian greens)
to sauté. Cube chicken while onions • 1/2 cup chopped mushrooms
cook. Add spices and chicken into • 6 baby corn ears
pan with onions. Cook for 10 min- • 1/2 tsp grated lime rind
utes. Add cilantro and mix. Layer • 1 tsp grated fresh ginger
11 X 9 pan non-stick pan with 6 un- • 1 tbsp Mirin
cooked tortillas, add layer of chicken • 1 tsp Teriyaki sauce (or plum
mixture, repeat for two more layers sauce)
then top last layer with last 6 tortillas. • 1 cup white rice, steamed
Pour green enchilada sauce over
everything. Cook in oven for 20-25
minutes at 350 degrees. Cut into 8 Preparation Instructions
portions In a hot wok lightly sprayed with oil
combine bok choi, baby corn, mush-
rooms and ginger. Stir until mush-
rooms are softened and bok choi
is wilted. Remove from wok and set
aside. Heat the wok until very hot.
by Brad Callen
Then add diced chicken breast, add

mirin, teriyaki sauce and lime rind
and stir well. When the chicken is
browned, add the vegetables back in
and cook for 2 minutes. Do not over-
RECIPES Crock Pot Navy
Bean Soup
P/C/F Ratio: 27/68/05
89
cook or the chicken will be tough.

Serve over the top of hot rice. You can skip the red wine or use ap-
ple juice. Also, it is better to find the
low sodium tomatoes as the beans
Per Serving soften sooner.
Calories: 784
Protein: 86 grams
Ingredients
6 Servings
Sugar: 7 grams • 1 pound dried navy beans
Fat: 10.3 grams • 2 cans chicken broth
• 2 cans diced tomatoes
• 1 cup red wine
Fun Facts Leftovers can be

refrigerated and reheated, not suit-
•
•
•
1/2 cup chopped onions
1 teaspoon paprika
1 bay leaf
able for freezing. • 1 tablespoon garlic powder
• 1/2 teaspoon thyme
• 1 pinch crushed red pepper (add
more to your taste)
Sort and rinse beans. Soak over night
in water. Rinse again before putting
together recipe. After assembling in-
gredients, cover with one inch of wa-
ter. Cook on low for 6 hours or so.
Per Serving
Calories: 240
Protein: 15 grams
Sugar: 2 grams
Fat: 1 grams
RECIPES
90
Turkey Meatloaf
Yummy for dinner or lunch.

Fun Facts
If you like things

spicier, just add more horseradish.
Also, not all ground turkey is created
equal. Where I shop they have both
by Brad Callen
99% lean and 85% lean.

Ingredients
6 Servings
• 1.25 lbs ground turkey breast Foil Packet Fish
• 1 med yellow onion chopped P/C/F Ratio: 74/05/21
• 1/2 cup oatmeal
• 1 slice whole wheat bread bro- These are great because there is so
ken in little pieces little clean up! You can also use broth
• 2 egg whites instead of wine.
• 1/4 cup tomato sauce
• 1 TBS horseradish Ingredients
• 1 tsp salt 6 Servings
• 1 tsp dry mustard • 2 teaspoons olive oil
• 1 tsp basil • 6 pieces of white fish
• 1 tsp oregano • 1/2 cup dry white wine
• 1 box frozen spinach, cooked • 1 teaspoon thyme
and drained • lemon slices
• 1-1/2 teaspoons fennel seeds
Preparation Instructions • 6 fresh parsley sprigs
Mix all ingredients together except spin- • salt and pepper to taste
ach. Divide in half. Place 1/2 mixture on
plastic wrap and roll out until about 1 Preparation Instructions
inch thick. Spread spinach on top of this. Preheat oven to 350 degrees. Brush
Next spread remaining meat mixture on foil squares with olive oil. Drizzle a
top of spinach. Roll up like it was a jelly little wine on each piece. Add spices
roll and place on a parchment lined bak- then a slice of lemon. Seal the pack-
ing sheet.(You may wish to cover mixture age by folding atop the fish. Bake for
with more tomato sauce at this point) about 15 minutes.
Bake at 350* for 1hr and 15 minutes


Fat: 1.1 grams Fat: 8 grams
Turkey
by Brad Callen
Frittata
P/C/F Ratio: 66/23/11
Turkey and tomato casserole. Cook

RECIPES Fun Facts The longer it is
in the fridge, the spicier it gets. If it
is too hot, lower the amount of jalap-
eno peppers. If it is too mild, put in a
91
beforehand and keep for up to a spicier pepper.

week. Spicy.
Ingredients
2 Servings Tuna and Rice
• 4 egg whites P/C/F Ratio: 48/40/12
• 1 whole egg
• 1 Tablespoon green onions, Easy! Great Numbers! Lunch or Dinner
chopped
• 2 cloves garlic Ingredients
• 1 teaspoon cayenne pepper 3 Servings
• 1 teaspoon ground cumin • 3 Cans White tuna Drained
• 2 Tablespoons chopped jalap- • 3 cups cooked rice (white or
eno peppers brown) ...pepper or hot sauce to
• .5 cup fat free shredded Ched- your taste
dar cheese
• 8 oz turkey, breast, without skin Preparation Instructions
• 16 oz. tomatoes, canned, w/out Open tuna. Drain it well. Cook rice
salt according to box instructions. Com-
bine and season to taste.
Cook the turkey and cut it into bite
size pieces. Preheat oven to 350. Mix Per Serving
all the remaining ingredients in a cas- Calories: 365.9

serole dish. Put in the oven for 30-35 Protein: 44 grams
minutes, until golden brown. Total Carbs: 36 grams
Sugar: 0 grams
Fat: 5.1 grams
Per Serving
Calories: 313
Protein:
Total Carbs:
50
18
grams
grams Fun Facts Not the most cre-
ative recipe, but a good example of
Sugar: 7 grams
Fat: 4 grams how eating a protein source along with
a high-glycemic carb brings down the
glycemic index of the recipe. Season,
with vinegar, lemon or lemon pepper.
RECIPES
92
Chicken Casserole Stew

Twist
P/C/F Ratio: 38/38/24
Not
P/C/F Ratio: 35/42/23
Vegetarian stew
by Brad Callen
YOU WONʼT GET SICK OF EATING Ingredients

THIS OVER AND OVER AGAIN! 3 Servings
Great Warm or Cold...6 servings • 1.5 cups TVP (Textured Vegeta-
ble Protein) chunks
Ingredients • 3 oz celery (chopped)
6 Servings • 3 oz chopped onion
• 36 oz Chicken Breast • 1 TBSP olive oil
• 6 cooked cups spiral noodles • 8 oz carrot slices
• 2 med Granny Smith apples cut • garlic powder to taste (about
up 0.5 tsp)
• 3 oz. Feta Cheese • 2 cups fat free, no salt vegetable
• 6 Tbs of Miracle Whip broth (can use chicken broth)
• 1 TBSP no salt tomato paste
Preparation Instructions • 2 TBSP flour
I like to par boil the chicken then grill
it. Make your pasta, crumble your Preparation Instructions
feta cheese, dice your apples and Sauté onion in olive oil. Add celery,
then combine all your ingredients. carrots and TVP chunks. Cook un-
til celery softens slightly. Add broth
and TVP chunks. Simmer until carrots
Per Serving are tender. Season with garlic pow-
Calories: 509 der. Add tomato paste and flour to

Protein: 48 grams thicken.
Sugar: 8 grams
Per Serving
Fat: 13.9 grams

Calories: 244
Protein: 24 grams
Fun Facts Very Light taste.

Great lunch or Snack as well. For a
Total Carbs:
Sugar:
29
8
grams
grams
Fat: 7.1 grams
leaner dish, substitute Miracle Whip
Light or Fat Free.
Pasta
by Brad Callen
Experiment Meatless Meat

A creamy pasta experiment

Loaf Minis
RECIPES
P/C/F Ratio: 43/35/22
93
Ingredients Vegetarian “meat loaf” baked in

1 Servings muffin pans.
• 1/8 box whole wheat fusilli
• 2 cups cushed tomatoes, drained Ingredients
• 3 sun dried tomatoes (.25 cups) 3 Servings
• 2 tablespoons fat free cream • 1 cup TVP (dry)
cheese • 2 egg whites
• 2 cloves garlic • 3 oz chopped onion
• 5 oz fat free chicken breast • 1 oz chopped celery
• 1 piece pumpernickel bread • 1 oz shredded carrot
• 2 tsp olive oil
Preparation Instructions • 3 TBSP chopped parsley
Cook the pasta as per the boxʼs in- • 2 TBSP soy flour
structions (or longer...I like to make • 1 TBSP salt free tomato paste
the fusilli swell so it fills me up more). • 1/4 tsp salt substitute (No Salt)
Stick the cream cheese, tomatoes, • 1 clove garlic minced
garlic and sun dried tomatoes in a • 1/8 tsp cayenne powder
blender and set to stir for 30 seconds.
Cook the chicken any way you like Preparation Instructions
(I like to will it nʼgrill it the Foreman Reconstitute TVP with boiling water or
way), toast the bread. put everything no salt, no fat broth. Mix with other
together, and its a meal! (You can ingredients and bake in 6-muffin-pan
skip the bread, but i like to sop up all sprayed lightly with cooking spray.
the sauce with it)
Per Serving
Per Serving
Calories: 153
Calories: 533 Protein: 19 grams
Protein: 53 grams Total Carbs: 15 grams
Total Carbs: 76 grams Sugar: 6 grams
Sugar: 6 grams Fat: 4.2 grams
Fat: 3.9 grams
RECIPES
94
Chicken
by Brad Callen
Per Serving
Calories: 452
Jambalaya Protein:
Total Carbs:
36
51
grams
grams
P/C/F Ratio: 33/46/21
Sugar: 9 grams
Quick, easy meal for conditioning. Fat: 10.5 grams
Ingredients
4 Servings
• 5 one second sprays of cooking
spray
• 3 oz sausage
• 1 large onion
• 1 medium celery stalk
• 1 small green pepper
• 1/4 tsp cayenne pepper (care-
ful)
• 1/2 tsp dried thyme 1 tsp salt
• 1/2 tsp black pepper
• 2 garlic cloves
• 8 oz raw skinless chicken breast
• 28 oz canned tomatoes, whole
with juice
• 2 cup fat free chicken broth
• 1 cup uncooked rice
Coat a large, nonstick pan with cook-
ing spray. Over high heat, sauté sau-
sage until crispy on edges. Add on-
ion, celery and green pepper, sauté
until tender. Reduce heat and stir in
cayenne, thyme, salt, pepper and
garlic. sauté until you smell the garlic.
Stir in chicken, tomatoes, broth and
rice. Bring to a simmer, cover and
let cook until rice is tender, about 20
minutes.
Eggplant
by Brad Callen
Parm
P/C/F Ratio: 19/52/29
Just like mama used to make only

RECIPES Chicken Provencal
P/C/F Ratio: 67/15/18
Yummy & Easy. Something different

95
baked, not fried! for your chicken.
• 1 c Italian breadcrumbs • 1.5 lb. chicken breasts without
• 1 tbs Romano cheese skin
• 3 egg whites • 2 T. whole wheat flour
• 2 eggplants (med) • 3 sprays butter flavor cooking
• 3.25 c Newmanʼs Own Marinara spray
• 1 c Cheese cheddar & mozza- • 1 onion
rella, low moist, whole milk • 2 garlic cloves
• 15 oz. can crushed tomatoes
Preparation Instructions • 3 oz. olive rings
Preheat oven to 350. Mix bread- • 3 T. capers
crumbs and Romano cheese. Slice
the eggplant in 1/4” slices, dip in egg Preparation Instructions
whites, then coat in breadcrumbs. Coat chicken with flour in ziplock
Place slices on cookie sheet prayed baggie. In skillet, fry chicken 4 min
with olive oil cooking spray & bake each side & remove. In same skillet,
until tender. Place eggplant in baking fry onion, add tomatoes & garlic,
dish & layer with marinara. Top with rosemary, thyme, salt/pepper. Add
pizza cheese and bake until cheese is chicken, olives, capers, simmer 10
bubbly. Serve! min. Serves 6.


Protein: 19 grams Protein: 6.2 grams
Total Carbs: 52 grams Total Carbs: 1.3 grams
Sugar: 22 grams Sugar: .17 grams
Fat: 12.9 grams Fat: .73 grams
RECIPES
96
Chicken & Leek

by Brad Callen
Per Serving
Calories: 336
Ragout Protein:
Total Carbs:
61
11
grams
grams
P/C/F Ratio: 76/14/10
Sugar: 2 grams
Tasty chicken dish with a surprisingly Fat: 3.4 grams
creamy gravy
Ingredients
4 Servings
• 1 kg chicken breast
• 1 cup chopped leek
• 1 cup chopped mushroom
• 4 tbsp flour
• 1/2 cup skim milk
• generous handful fresh thyme
• 6 peppercorns
• 2 strips lemon rind
• water to cover
Put chicken, thyme, lemon rind and
peppercorns into a pot on the stove.
Add enough water so the chicken is
covered. Poach on a medium heat for
25 mins. Remove, drain and shred
chicken Turn up heat and reduce the
liquid by half to form a stock. (about
20 mins)Strain the liquid through mus-
lin to remove herbs and fat. Sweat/
steam leek and mushroom in a heavy-
based saucepan on the stovetop until
soft. Sprinkle over flour and continue
to ʻcook outʼ for 3-4 mins to warm the
flour. This will stop lumps forming in
the gravy. Slowly add milk and stir in.
Slowly add approx 1 cup strained re-
duced stock until the mix wonʼt absorb
more liquid. As a suggestion, serve
with rice and steamed green beans.
Crock Pot Sour

Cream Salsa
by Brad Callen

RECIPES Balsamic Chicken
P/C/F Ratio: 73/16/11
Quick and easy and good. What else

97
can I say?
If you are like me, I use my crock pot
at least once a week, especially when Ingredients
I am skiing or biking for the day! 4 Servings
• 2 tsp oil
Ingredients • 3 tbsp balsamic vinegar
4 Servings • 2 tsp Dijon mustard
• 1 lb raw skinless chicken breast • 2 garlic cloves (who are you kid-
• 1 pkg reduced sodium taco sea- ding, make it three).
soning mix • 1 lb skinless chicken breasts
• 2 cups salsa (I like chunky, but if • 2 cup mushrooms sliced (I buy
you canʼt find it - add some diced pre-sliced)
tomatoes) • 1/3 cup chicken broth
• 1/4 light sour cream • 1/4 tsp dried thyme
Put chicken at bottom of crock pot. Mix 2 tbs vinegar, the mustard and garlic.
Sprinkle with taco seasoning and Add chicken and coat. Transfer to a skillet
salsa. Cook on low for 6 to 8 hours which has been heating with 1 tbs of oil.
while you enjoy your day. Just before Sauté chicken until cooked through, and
serving, stir in sour cream. transfer to platter to keep warm. Heat re-
maining tsp of oil. Sauté mushrooms for
1 minute. Add broth, thyme and remain-
Per Serving ing tbs of vinegar. Stir the mushrooms
Calories: 230 occasionally until mushrooms are deep

Protein: 27 grams brown, about 2 minutes. Serve chicken
Total Carbs: 21 grams topped with mushrooms
Sugar: 9 grams
Per Serving
Fat: 1.4 grams

Calories: 169
Protein: 31 grams
Sugar: 2 grams
Fat: 2.2 grams
RECIPES
98
Side Dishes
by Brad Callen
Almost Fat Free Preparation Instructions

Wash and peel potatoes. Cut them
Mashed Potatoes into 2-3 inch pieces and boil until
P/C/F Ratio: 11/88/1 very tender. Drain and place in mix-
ing bowl. Little by little, pour in ʻI canʼt
Potatoes are are great source of com- believe itʼs Not Butterʼ spray and FF
plex carbs and have been a staple of Half and Half equally until potatoes
Bartʼs and my diet for years. The trick have the right mashed consistency.
is to learn to use fat free products Season to your personal taste with
and a few tasty spices. pepper and garlic powder.
Ingredients
• 2 lbs Potatoes Calories: 183

• I Canʼt Believe itʼs Not Butter Protein: 5 grams
spray Total Carbs: 42 grams
• Fat Free Half and Half Sugar: 4 grams
• Pepper to taste Fat: .2 grams
• Garlic Powder taste
Fun Facts Potatoes

a new world vegetable believed to
are
have originated in or around present-

day Peru. It wasnʼt grown in Ireland
until the late 1500ʼs.
Candied
by Brad Callen
Yams
P/C/F Ratio: 7/91/2
Sweet potatoes get their name from

RECIPES fork completely mash until smooth.
Generously spray entire surface with
ʻI Canʼt Believe itʼs Not Butterʼ spray
and then mix in Cinnamon and Brown
Sugar substitute to your desired level
99
their high sugar content, but eaten of flavor. ***Nutritionally speaking,

in small servings you can still hit your only count the cooked Yamʼs without
sugar numbers in the conditioning skin in either cups or ounces since
phase. When you are off-diet and in none of the other ingredients have
maintenance mode, they should be a any caloric value.
staple of your diet. They are a terrific
source of micronutrients (vitamins &
minerals). Per Serving
Calories: 288
• 2 lbs Whole uncooked yams Sugar: 49 grams
(sweet potato) (in produce sec- Fat: 5 grams
tion @ any grocery store)
• I Canʼt Believe itʼs Not Butter
spray to taste
• Ground Cinnamon to taste
• 4 tbs Sugar Twins Brown Sugar
Fun Facts Yams are a veg-
etable native to Africa. Grown in
substitute tropical regions around the world,
Yams are a root crop. Though many
Preparation Instructions think they closely resemble sweet po-
Preheat oven to 350 degrees. Thor- tatoes, yams are not related to the
oughly scrub Yams leaving the peel sweet potato at all. They are very
on. Pierce each Yam 3-4 times with difficult to find in North America and
fork and tightly wrap with tin foil very few of us have actually eaten
(Helpful Hint - Double wrap each Yam a real yam. We typically make no
to prevent oven drippings.) Depend- distinction between yams and sweet
ing on size Yamʼs need to bake for 60 potatoes, even “canned yams” are
- 90 minutes in oven until soft. Remove really canned sweet potatoes. The
from oven and let cool wrapped prior name has stuck.
to handling for a minimum of 30 min-
utes to prevent burns. Unwrap each
Yam and carefully peel skin off. To
do this, simply make a cut in the skin
and peel with your fingers. Once you
have all Yams peeled, place in bowl
and either using a hand mixer or a
RECIPES
100
Lentil Stew
by Brad Callen
Per Serving
P/C/F Ratio: 26/71/3 Calories: 260
Protein: 18 grams
This is an easy, one pot dish. It is high Total Carbs: 48 grams
in fiber and is a delicious way to get Sugar: 12 grams
some carbs in for those PFAers hav- Fat: .6 grams
ing trouble hitting those numbers.
Ingredients
4 Servings Fun Facts Have a cup of
pre-history! Certain cereals and le-
• 1 cup dry lentils gumes were domesticated in very
• 3.5 cups chicken or vegetable ancient times. In about 8000 BC in
broth the Fertile Crescent of the Near and
• 1 14.5 oz can Italian Style Diced Middle East (present-day Syria, Iran,
Tomatoes Iraq, Turkey, Jordan, Israel), lentil
• 1 cup peeled and chopped beans were brought into cultivation
potato by the Neolithic people.
• .5 cup chopped carrot .5 cup
chopped celery
• .5 cup chopped onion
• 2 tbsp snipped parsley
• 1 tbsp dried basil - crushed
• 1 clove garlic - minced
• Dash pepper
Rinse and drain lentils. In a large
saucepan combine lentils and the rest
of the ingredients. Bring to a boil,
reduce heat, cover and simmer for
45 to 50 minutes or until lentils and
vegetables are tender, stirring occa-
sionally. This nutritional information
listed for this recipe is based on using
low sodium fat free chicken broth. Itʼs
great over rice!
Tangy Roasted
Asparagus and
by Brad Callen
RECIPES to the point of removing yellow color,

Do Not grate into white portion of
rind). Loosely cover with tin foil that
you have cut a few holes in. Bake
for approx. 20 minutes, then mix in
101
Portobello Portobello Mushrooms, and continue

to bake for another 10-15 minutes or
Mushrooms until Asparagus is tender.
Get to know your oven! You are prob- Per Serving
ably used to sautéing asparagus, but Calories: 41
baking it, covered in foil, with spices Protein: 4 grams
keeps it low fat and saturates it with Total Carbs: 6 grams
tons of flavor Sugar: 3 grams
Fat: .2 grams
Ingredients
4 Servings
• 1 lbs Fresh Asparagus Spears
• 4 oz Fresh Portobello Mush-
rooms (chopped)
Fun Facts For centuries,
asparagus was considered a luxury
• Balsamic Vinegar to taste and praised for its distinctive flavor
• Chopped Garlic to taste by such famous figures as Julius Cae-
• Dried 0regano to taste sar, Louis XIV and Thomas Jefferson.
• Dried Basil to taste It is well-known for its ability to give
• Lemon Zestto taste your urine a unique smell. This fact
was parodied in the recent movie
Preparation Instructions “Austin Powers--Gold member.”
Preheat oven to 350 degrees. Clean
and snap Asparagus Spears at most
tender point. (Helpful Hint -Never
cut Asparagus with a knife, instead
hold each end of spear and bend,
Asparagus will automatically break
at the most tender point, use only the
tip portion.) Place tips in a shallow
oven safe dish. Lightly sprinkle with
Oregano, Basil, Chopped Garlic (1
Tbs per I bundle of Asparagus), Bal-
samic Vinegar (3-4 Tbs per I bundle
of Asparagus), and Lemon Zest (Us-
ing a cheese grater, rub Lemon only
RECIPES
102
Lemon Tarragon
Chicken Pasta
calls for walnuts sprinkled on top and

if you can afford the extra fat, itʼs well
worth it.
by Brad Callen
Salad
P/C/F Ratio: 36/52/12
Yummy macaroni salad. Only cook-

ing required is boiling water.
Ingredients
2 Servings Succotash
• 1 Apple, fresh, w/o peel, P/C/F Ratio: 22/75/3
chopped
• 6 oz-wt Chicken, broiler/fryer, This is a great low fat recipe and it is
breast, w/o skin, rstd , chopped also not so bad in the protein catego-
• 3 tbs Juice, lemon, fresh ry either especially for a vegetable
• 1 tsp Tarragon Leaves, ground side dish
• 3 tbs Salad Dressing/Mayon-
naise, Miracle Whip, fat free Ingredients
• 3 tbs Sour Cream, fat free 1 Servings
• 8 oz-wt Pasta, macaroni noodles, • 1/4 cup corn
whole wheat, ckd • 3/4 cup lima bean
Mix all ingredients together and chill Mix the corn and lima beans into the
salad in fridge for a couple of hours. same bowl. Cook in the microwave
for about 1 min and 30 sec.
Per Serving
Per Serving
Calories: 369
Protein: 34.0 grams Calories: 218
Total Carbs: 49.0 grams Protein: 12 grams
Sugar: 14.0 grams Total Carbs: 41 grams
Fat: 4.8 grams Sugar: 7 grams
Fat: .7 grams
Fun Facts It doesnʼt sound

like it would be tasty, but it is really
quite good. The original recipe also
Roasted New
Potatoes
by Brad Callen

RECIPES potatoes, then spread garlic on spo-
radically, (about 1-2 tsp for approx.
2 cups of potatoes) Sprinkle with
Rosemary and Parsley flakes. Fold
up foil completely and wrap with a
103
second piece of foil in the opposite

New Red Potatoes oven roasted direction to prevent leaks. Carefully
or grilled to perfection with mouth pierce top with a knife in several plac-
watering seasonings. Great way to es, but be sure not to puncture bot-
make potatoes more appealing! tom foil. Place in a 400 degree oven
or a very hot grill for approximately
Ingredients 35-45 minutes. Cook until tender.
1 Servings Cooking times will vary according to
• New Red Potatoes (small)5.5oz amount of potatoes and the thickness
per serving of pieces.
• Minced Garlic (in jar)
• ʻI Canʼt Beleive itʼs Not Butterʼ
Fat Free spray Per Serving
• Dried Rosemary Flakes Calories: 108

• Dried Parsley Flakes Protein: 4 grams
Preparation Instructions Total Carbs: 23 grams
Sugar: 3 grams
Wash and either slice or quarter your Fat: 0 grams
potatoes; the thinner the pieces are
the faster they will cook. Place on a
large piece of tin foil. Drizzle a gen-
erous amount of butter spray over
RECIPES
104
Ratatouille
If you like veggies then this is for you.

Preheat the oven to 225 deg. Spray

a cookie sheet with cooking spray
and place the eggplant slices, leek
by Brad Callen
This is actually a combination of two halves, bell pepper halves, onion slic-
different recipes I found. It is excel- es, squash halves and zucchini halves
lent either by itself as a kind of soup on the sheet. Spray the exposed side
or on top of a bed of rice. of the veggies with cooking spray
and cook for 30 minutes. Mix remain-
Ingredients ing ingredients into large skillet and
10 Servings simmer uncovered while veggies are
• 1 whole eggplant, med size, cooking. After veggies have been
sliced thick, peel left on removed from oven and are cool
• 2 whole leeks, sliced lengthwise enough to handle, cut into bite size
• 1 green bell pepper, halved and pieces and add to skillet. Simmer en-
cored tire mixture covered for 30 minutes
• 1 red bell pepper, halved and then uncover and continue simmer-
cored ing mixture until veggies are tender
• 1 onion, med size, sliced thick enough to suit your tastes.
• 1 whole yellow squash, sliced
lengthwise
• 1 whole zucchini, sliced length- Per Serving
wise Calories: 73
• 2 tbsp minced garlic Protein: 2 grams
• 28 ounce can of crushed toma- Total Carbs: 14 grams
toes Sugar: 0 grams
• 1 tbsp chicken bouillon powder Fat: 1 grams
(or cube)
• 1 tsp tarragon
• 1 tsp basil
• 1 tsp thyme
• 1 tsp oregano
• 2 whole bay leaves
• 2 cups water
Casserole
by Brad Callen
Sweet & Spicy veg. 24

Hour Salad
RECIPES
Refrigerated salad. Lots of fibrous
105
carbs.
American vegetable casserole
Ingredients
4 Servings • 1 c raw chopped Spinach
• 3 Potatoes • 1 c broccoli florets, raw
• 1 Red bell pepper • 1 c napa cabbage,
• 1 Corn cob • raw 1 c frozen peas
• 1 Tomato • 2 TBS fat free mayonnaise
• 1 cup fresh chopped Coriander • .5 c fat free shredded Cheddar
(US: Cilantro) cheese
• 1 tsp olive oil
Preparation Instructions Put Spinach, broccoli florets, and napa
Strip the corn kernels from the cob, cabbage in layers in a bowl. Top with
heat oil in a large pan and combine frozen peas. Then add the ff mayo
all ingredients except coriander. Cov- and the ff Cheddar cheese. Cover.
er and cook until soft (30 mins) then Leave in refrigerator overnight.
add chopped coriander and serve
Per Serving
Per Serving
Calories: 147
Calories: 94.0 Protein: 16 grams
Protein: 2.0 grams Total Carbs: 20 grams
Total Carbs: 19.0 grams Sugar: 6 grams
Sugar: 8.0 grams Fat: 10.5 grams
Fat: 1.7 grams
Fun Facts In the US we refer

Fun Facts This is a low fat
version of a recipe I got in France.
to Coriander leaves as Cilantro and reserve Theirs had ham, but you could add
the name Coriander for the seeds or fruits turkey for more protein. You could
which have a completely different flavor also add cauliflower, celery, and/or
and cannot be substituted for each other. carrots.
RECIPES
by Brad Callen
Per Serving
Black Beans and Calories: 294
Protein: 8 grams
Roasted Corn Over Total Carbs: 62 grams
Sugar: 3 grams
Rice Fat: 1.4 grams
Vegetarian option for lunch or din-

ner. Simple and easy and delicious! Fun Facts It doesnt get much
easier than this! Great as a meal or side dish.
Ingredients
10 Servings
• 1 tsp. olive oil
•
•
2 ea. garlic cloves raw, minced
5 g jalapeno pepper, minced
B.B.C
• 40 g red onion minced 4
• 50 g yellow corn kernals Hearty / Healthy Veggie dish
• 450 g black beans, canned,
drained Ingredients
• 2 g sea salt 1 Servings
• 3 g fresh cilantro rough chopped • 1 Cup Broccoli
• 15 ml fresh lime juice • 1 Cup Brussels Sprouts
• 50 fresh plum tomato, diced • 1 Cup Cauliflower
• 10 cup white rice, cooked
Steam
Heat olive oil in sauté pan and add Per Serving
garlic, peppers and onion. Cook 5 Calories: 104

min, until veg. are soft. Add corn and Protein: 9 grams
cook for 5-10 min. until begins to turn Total Carbs: 21 grams
light golden brown. Add beans, salt, Sugar: 9 grams
cilantro, lime juice. Cook for 15 min. Fat: 1 grams
over low heat. Serve over white rice.
Fun Facts Broccoli, brus-

sel sprouts and cauliflower are de-
rivatives of cabbage, all selected for
their edible, immature flower heads.
(Beano optional with this dish
Barley with
Vegetables
by Brad Callen
P/C/F Ratio: 23/67/10

RECIPES Fun Facts
grilled meat and fish
Delicious
107
with
Delicious side dish.
Ingredients
6 Servings
• 1 sec. cooking spray
• .5 cup pearled barley
• .5 cup red onion, minced Broccoli,
• .25 cup mushrooms, raw, sliced
• .25 cup carrots, sliced Cauliflower & Rice
• 1 TBS fresh dill P/C/F Ratio: 14/79/7
• .25 tsp sea salt
• .25 tsp ground black pepper A great side dish with any meal!
• 14.5 oz chicken bouillion
• .25 cup chopped green onion Ingredients
1 Servings
• .5 c broccoli flourettes
Preparation Instructions • .5 c cauliflower flourettes
Spray 10 skillet with nonstick cook- • .5 c brown rice, cooked
ing spray. Cook barley in pan over • 1 tsp soy sauce
medium heat for about 8 min. stir
constantly until light brown. Stir in re-
maining ingredients except green on- Preparation Instructions
ion. Heat to boiling, reduce heat and Steam veggies, mix with cooked rice
cover. Cook about 45 min. or until & soy sauce.
veg. are tender. Sprinkle with green
onion and serve.
Per Serving
Calories: 135
Per Serving
Protein: 5 grams
Sugar: 2 grams
Fat: 1.3 grams
RECIPES
108
Angel Hair Pasta

Salad
Gazpacho Soup
P/C/F Ratio: 15/64/21
Low fat cold vegetable soup, great in

by Brad Callen
the summer
An easy and fast salad that can be ex-
panded to feed as many as necessary. Ingredients
Great to make ahead and travels well. 8 Servings
• 1 Can Tomato Juice (46 oz)
Ingredients • 1 peeled cucumber
6 Servings • 2-3 plum tomatoes
• 16 oz. angel hair pasta • 1 stalk of scallions
• .5 lb cooked shrimp • 1 green pepper
• .75 c. green onions chopped • dash of Worcester sauce
• 1.5 c. low fat ranch dressing • 1 can of tomato soup
• 2 cloves of garlic
Preparation Instructions • 2 tablespoons italian salad
Cook the pasta according to pack- dressing
age directions; drain and rinse under • black pepper to taste
cold water. Mix together the pasta,
shrimp, green onions and ranch dress- Preparation Instructions
ing, then carefully work the shrimp Put everything except the tomato juice
into the pasta with your hands. (Note: in the vitamix blender and puree. (Re-
As the salad sits, it will absorb some serve some scallions to chop up for
of the dressing; add a little dressing garnish). Mix this with tomato juice in
right before serving). large bowl. Cover and refrigerate for
at least 8 hours so flavors set.
Per Serving
Per Serving
Calories: 59.5
Protein: 3.2 grams Calories: 82
Total Carbs: 11.2 grams Protein: 3 grams
Sugar: 1.3 grams Total Carbs: 13 grams
Fat: .3 grams Sugar: 8 grams
Fat: 1.9 grams
Fun Facts
pasta when possible.
Use whole wheat
by Brad Callen
RECIPES Desserts
109
Pumpkin Pie--Low Preheat oven to 375-400 degrees.
Sugar & Fat Mix together Pumpkin, Spices, Salt,
P/C/F Ratio: 13/53/34 and Egg Whites. Add Half and Half.
Pour into Pie Crust. Bake at 375-400
By using Splenda rather than sugar degrees for 60-75 minutes or until fill-
and Fat Free Half & Half, this terrif- ing feels firm.
ic tasting Pumpkin Pie tastes just as (Do a clean knife or toothpick test to
good as the real thing with only a be sure pie is cooked through) Recipe
fraction of the sugar and fat. makes one 9 inch pie.
Ingredients
• 15oz pumpkin cnd w/salt Calories: 134

• 3/4 Cup Splenda Protein: 4 grams
• 1 tsp Cinnamon Total Carbs: 18 grams
• 1/2 tsp Ground Ginger Sugar: 5 grams
• 1/2 tsp Ground Allspice Fat: 5.2 grams
• 1/2 tsp Salt
• 4 Egg Whites
•
•
•
1 Cup Fat Free Half and Half
Fat Free Cool Whip (optional)
Crust, pie, 1/8th 9” pie, prep
Fun Facts CultivatedPump-
kins are believed to have originated
f/dry mix in Central America and seeds from
related plants found in Mexico date
back to 5500 B.C. However the ori-
gins of wild pumpkins are uncertain.
RECIPES
110
Black Bean Dip w/ Tomato/Cucumber

Chilies and Garlic Relish
P/C/F Ratio: 23/66/11 P/C/F Ratio: 19/50/31
by Brad Callen
A spicy spread to use as a sandwich This relish is great on top of Falafel

filling or a dip! stuffed pita pockets.
• 1 c cooked black beans • 1/2 cup tomatoes, chopped
• 3 ea garlic cloves, roasted • 1/2 cup cucumbers, chopped
• .5 t olive oil • 1/3 cup plain yogurt
• 2 T cilantro chopped • 2 tsp dill weed
• 2.ea jalapenos, roasted • 1/2 tsp cayenne pepper (op-
• .5 t salt tional)
Roast the garlic and chilies. Peel and Mix all ingredients and refrigerate.
seed the chilies and chop them finely.
In a food processor (or in a bowl with
a fork) mash the beans until smooth. Per Serving
Add remaining ingredients and mix Calories: 21

well. Protein: 1 grams
Sugar: 0 grams
Per Serving
Fat: 1 grams
Calories: 142
Protein: 8.0 grams
Total Carbs:
Sugar:
24.0
2.0
grams
grams Fun Facts Serving size is
3 tbsp. Additional nutritional info per
Fat: 1.9 grams
serving: Fiber 0g Chol 2 mg Sodium
8mg Vit A 3% RDA Vit C 7% RDA
Fun Facts fast, easy sand-

wich or dip. Add more chilies for a
Calcium 0% RDA Iron 2% RDA
bang!
La Hacienda Salsa
by Brad Callen
This little salsa gives the perfect zip to

RECIPES per serving: Fiber 1g Chol 0mg So-
dium 150 mg Vit A 13% RDA Vit C
49% RDA Calcium 0% RDA Iron 4%
RDA
111
your chips or can be used on baked

potatoes, rice or pasta.
Ingredients
20 Servings
• 3 lbs tomatoes, peeled and Cinnamon Toast
diced P/C/F Ratio: 14/77/9
• 4 jalapenos, finely diced
• 2 large onions, diced Low sodium bread & splenda, non-
• 3 tsp minced garlic fat margarine, make an awesome
• 1 lb tomatillos, cored and diced snack.
• 1 cup fresh cilantro, chopped
• 1 cup no salt added tomato Ingredients
sauce 1 Servings
• 1/2 cup lemon juice 2 tbsp lime • 2 slices low sodium bread (I use
juice Kroger brand or Ezekiel brand)
• cinnamon
Preparation Instructions • 2 t. fat free margarine spread
Combine all ingredients in glass bowl • 2 packets Splenda sweetener
and refrigerate for two hours. Place
tomatoes in boiling water to remove
peels easily. 1/2 cup dried cilantro can Preparation Instructions
be substituted for 1 cup fresh cilantro. Toast bread, spread with fat free
Original recipe called for 1 cup lemon margarine, sprinkle each piece with
juice and 1/4 cup lime juice. 1 packet Splenda & cinnamon. Eat!


Fat: 0 grams Fat: 1.5 grams
Fun Facts Serving size is

1/2 cup Additional nutritional info
RECIPES
112
Fool Yourself
Cookies
P/C/F Ratio: 28/43/29
Low-Fat Banana
Bread
by Brad Callen
Protein banana cookies Ingredients

36 Servings
Ingredients • 1/2 unsweetened apple sauce
1 Servings • 1/2 c brown sugar
• 1/2 mashed banana • 1/2 c skim milk
• 1 tbsp peanut butter • 2 egg whites
• 1/3 cup oatmeal • 3/4 c banana, mashed
• 4 tbsp chocolate whey protein • 2 c. whole wheat flour
powder • 2 t. baking powder
• .5 tsp baking powder
Preparation Instructions Mix all dry ingredients together. In
Mash banana and mix in all the rest separate bowl, cream butter and sug-
of the ingredients. Drop by spoonful ar. Add egg, mix. Add banana, mix.
to make 6 cookies onto un-greased Add Milk, mix. Gradually add dry
(or sprayed with Pam) cookie sheet. ingredients with liquid mixture. Bake
Bake 10 minutes at 350 degrees and at 350 degrees for 1 hour. Eat fresh
remove from sheet immediately. To from the oven? Itʼs the best!
use in PFA - .33=2 cookies .5=3 cook-
ies, .66 = 4 cookies, 1=6 cookies
Per Serving
Calories: 41
Per Serving
Protein: 1.0 grams

Calories: 350 Total Carbs: 9.0 grams
Protein: 25 grams Sugar: 4.0 grams
Total Carbs: 40 grams Fat: 1.0 grams
Sugar: 13 grams
Fat: 12 grams
Fun Facts I bake them in

mini-muffin tin (thatʼs why it serves
36!), but you can bake it in a loaf
pan or regular size muffin tins, just
remember to divide the recipe by the
number of muffins your pan makes
Portable Protein
Bread
by Brad Callen

RECIPES Yummy, Portable
Protein Cookies
113
All natural banana bread for those Great take-along to help you get in
on the go your six meals on busy days!
• 2 scoops protein powder, chocolate • 1/4 C Old Fashioned Quaker
• .5 cup whole wheat flour Oats
• 1 teaspoon baking powder . • 4 Egg Whites
• 125 teaspoon baking soda • 4 Splenda Packets
• 1 banana thatʼs getting a little • 1 T Brown Sugar Twin (omit if
into its “golden years” unavailable)
• 1 egg white • 4 T Vital Wheat Gluten (Arrow-
• .25 cup unsweetened applesauce head Mills)
• Pam Canola Spray
In a separate bowl, mash up a ba- Preparation Instructions
nana and combine with the egg white Mix all ingredients together, then
and the applesauce take this mixture spoon into 5 equal mounds on a
and pour it into another bowl with the cookie sheet sprayed lightly with
baking powder, baking soda, protein Pam. Bake in the oven for 15-17 min-
powder and wheat flour. Mix for a utes or “fry” in Pam in a covered skil-
while until you get an even consis- let until brown on both sides.
tency with no lumps. Divide into as 2
mini-loaf pans, or one large mini-pan
(recipe is for 2 servings), and bake in Per Serving
the over at 350 until golden brown. Calories: 57

Protein: 7 grams
Per Serving

Calories: 300 Sugar: 0 grams
Protein: 26 grams Fat: .3 grams
Sugar: 17 grams
Fat: 2.8 grams
RECIPES
114
Vanilla/Maple
Oatmeal Cookies
P/C/F Ratio: 30/60/10
Add to this the maple syrup, stir, and

while still hot, blend into the batter
with mixer to activate yeast. Cover
bowl with a hot, wet towel for 10 min-
utes and then stir batter. Then, rewet
by Brad Callen
towel, cover bowl and let stand for

High Protein, low fat, low sugar, low 30 minutes to let batter rise. Finally,
sodium cookies! A complete meal in spray Pam on cookie sheets and
themselves! Freeze ʻem, then take spoon out 1/4 cup batter per cookie.
ʻem on the run! Bake at 375 degrees for 14 minutes.
After cookies cool they can be stored
Ingredients in the freezer. Try toasting them just
30 Servings before you eat them!
• 2 Cups Oatmeal 1.25 Cups
Whole Wheat flour
• 113.6 Grams(4 scoops) 100% Per Serving
Whey, vanilla Calories: 79.5

• 7 Grams(7 packets) Stevia Protein: 6 grams
sweetener Total Carbs: 12 grams
• 1/2 tsp No Salt(Potassium Chlo- Sugar: 1 grams
ride) Fat: 1 grams
• 7 Grams Fleischmannʼs Rapid
Yeast
• 8 Egg Whites(X-Large)
• 2 tsp Vanilla Extract
• 1.5 Cups Light Apple Sauce(8/9
Fun Facts These cookies
are a balanced meal in themselves!
g sugar) They have only 38.8 mg sodium per
• 1 packet Butter Buds(In box, not cookie! Pack ʻem to go for breakfast,
sprinkles) dessert or snacks. If possible, toast
• 1/2 Cup Sugar free maple them before eating, and you can
syrup(Vermont) make a fun pancake breakfast for the
kids by adding Light Whipped Cream
and a cherry!
In one bowl, mix all dry ingredients
except the Butter Buds. In a separate
mixing bowl, put egg whites, vanilla
extract & apple sauce. Then, with an
electric mixer, blend the dry ingredi-
ents into the bowl with wet ingredi-
ents. Now, microwave 1/2 cup water
for 90 seconds and stir in Butter Buds.
Chocolate
by Brad Callen
Oat
P/C/F Ratio: 25/61/14
Chewy, not too sweet, good snack to have.

RECIPES Shredded Wheat
-n- Yogurt
P/C/F Ratio: 16/72/12
115
Ingredients Good snack! Takes time to eat it all

10 Servings lower sodium than cottage cheese
• 4 cups raw rolled oats
• 4 scoops chocolate carb solu- Ingredients
tions (I found in Wal-Mart) 1 Servings
• .25 cup Flour, soy, defatted, stirred • 1 cup Dannon cherry vanilla fat
• .25 cup Splenda, granular -- free yogurt.
custom entry - granular splenda • 1.25 cups Post shredded wheat
only has 1/2 carb per teaspoon, nʼ bran
not 1 whole carb as in the PFA • 1 tsp flax seed oil
• 2 egg whites, lightly whipped
• 2 TBSP Milk, nonfat/skim
• 1.5 cups water Preparation Instructions
Combine all ingredients any way you
Preparation Instructions like
mix dry ingredients together, ten mix
with the combined wet ingredients.
Spread out into a 13x9 pan and Per Serving
bake at 350 for 20 minutes. Calories: 357

Protein: 15 grams
Per Serving
Sugar: 17 grams
Calories: 155 Fat: 5.3 grams
Protein: 10 grams
Sugar:
Fat:
.7
2.5
grams
grams Fun Facts Good for Break-
fast or a Snack. Flax seed oil is a
great source of essential fatty acids
Fun Facts I love brownies,

but I donʼt like sickly sweet stuff. I made this
with the only sugar free protein powder
they had in town, so feel free to substitute
your own brand. If you want them to have
more chocolate taste, up the powder.
NOTES
by Brad Callen
EXERCISES
by Brad Callen
117
Exercises
ABS
118
AB Crunch Machine:
by Brad Callen
Flex
What to do:
Sit down on the Life Fitness abdominal
crunch and grab the handles over your
head. Put your feet behind the foot rest
mat. Contracting the abdominal muscles
perform a crunch by bringing your up-
per body down as far as you can. Ex-
hale on the way down and inhale on the
way back up.
!
Don’t Forget to:
Donʼt use jerky motions.
Go slowly with control.
Muscles worked:
✔ Abdominals with emphasis
on the upper abs.
AB Crunch Machine:
by Brad Callen
Life Fitness
ABS 119
What to do:
Sit down on the Life Fitness Abdominal
crunch. Adjust the pads so that they
are right in front of your shoulders.
Place your feet on the foot rests and
crunch the upper body down. Exhale
on the way down and inhale on the
way up.
!
Don’t Forget to:
Donʼt allow the weights to
touch between each set.
Keep constant tension in the
abs throughout the set.
Muscles worked:
✔ Abdominal muscles with emphasis on the upper abs.
ABS
120
AB Crunch Machine:
Body Masters
by Brad Callen
What to do:
Lay down on the abdominal
crunch machine as shown.
Reach over your head and grab
onto the handles. Contracting
your abs crunch your upper
body bringing, of course, the
upper part of the crunch ma-
chine with you. Exhale on the
way up and inhale on the way
back down.
!
Don’t Forget to:
Make sure you
donʼt come all
the way back down
after each repetition.
Keep tension in the
abdominal muscles
throughout the entire
set.
Muscles worked:
✔ Abdominal muscles with emphasis on the upper abs.
Ball Crunches
by Brad Callen
ABS 121
What to do:
Lay down flat on your back
on an exercise ball. Point
your feet straight and take
a towel and support your
head with it. Curl your upper
body up and do a crunch.
Think of it as trying to roll
your upper body up like a
carpet and then roll it back
down.
!
Don’t Forget to:
Keep tension in
your abs through-
out the entire set.
Donʼt come all the
way back down
where your abs are
resting.
Muscles worked:
✔ Abdominal muscles, especially the upper abs.
ABS
122
Ball Crunches:
Arms Up
by Brad Callen
What to do:
Grab either a dumbbell or a barbell
weight. Lay flat on your back on an ex-
ercise ball and point your feet straight.
Take the dumbbell (or weight) and ex-
tend your arms straight over you. Con-
tracting the abdominal muscles lift the
weight straight up towards the ceiling.
Exhale on the way up and inhale on
the way down.
!
Don’t Forget to:
Donʼt bounce on the ball.
Go slow enough so that the
muscles are tight throughout
the entire set. Also donʼt bring
the weight up at an angle (as in
towards your lower body). Try
to push the weight straight up,
perfectly vertical.
Muscles worked:
✔ Upper abdominals & core muscles.
by Brad Callen
Ball Crunch on Floor ABS 123
What to do:
Lay down on the floor on
your back. Take an exer-
cise towel and support your
head with it. Grab an ex-
ercise ball with the inside
of your ankles and calves.
Simultaneously lift the ball
with your legs while you
lift your upper body off of
the ground. Try to come up
high enough so that your
shoulder blades come off the ground. Exhale on the way up and inhale on
the way down. Do not let the ball touch the ground.
!
Don’t Forget to:
Make sure you
put the towel be-
hind your head and
not your neck. That is
where the support is
needed. Also, try to
go slow and not use
momentum.
Muscles worked:
✔ Abdominals
ABS
124
Ball Crunches:
Feet Up
by Brad Callen
What to do:
Lay on an exercise ball with
your back flat on the ball. Use
either a bench or a wall to
put your feet on. Use a towel
to support your head. Crunch
your upper body as if you were
rolling up a carpet. Exhale on
the way up and inhale on the
way back down.
!
Don’t Forget to:
Use control, not
momentum. Have
constant tension in
your abdominal mus-
cles throughout the
entire set.
Muscles worked:
✔ Abdominal muscles
Ball Crunches:
by Brad Callen
Feet Over Ball

ABS 125
What to do:
Lay on your back on
the floor. Take an ex-
ercise ball (or bench
if you donʼt have one)
and put your legs over
the ball. Using a towel
behind your head curl
your upper body up
doing a crunch. Slow-
ly come back down.
Exhale on the way up and inhale on the way back down.
!
Don’t Forget to:
Keep tension in
your abdominal
muscles through the
entire set.
Donʼt come com-
pletely all the way
down.
Muscles worked:
✔ Abdominal muscles (especially upper abs)
ABS
126
Ball Crunches:
Arms & Feet Up
by Brad Callen
What to do:
Lay down on an exercise ball with
your back flat. Put your feet up on
a bench or a the wall. Hold either a
dumbbell or a barbell weight straight
over you. While exhaling lift the dumb-
bell straight over your head.
!
Don’t Forget to:
Donʼt bounce on the ball.
Go slow enough so that the
muscles are tight throughout
the entire set. Also donʼt bring
the weight up at an angle (as in
towards your lower body). Try
to push the weight straight up,
perfectly vertical.
Muscles worked:
✔ Abdominal & core muscles
Ball Exchanges
by Brad Callen
ABS 127
What to do:
Lay flat on your back on the
floor. Extend your arms over your
head as shown in the start posi-
tion. Grab the exercise ball with
your ankles. At the same time lift
your arms and upper body off the
ground and lift the ball and meet
in the middle as shown above in
the middle position. Transfer the ball from your
feet to your hands and straighten the body back
out as you bring both your arms and legs back
towards the floor. Just before the ball touches the
floor reverse the direction of the ball by bringing
now from your hand to your feet. Alternate mov-
ing the ball from feet-to-hands and hands-to-feet.
Never let either your legs, arms, or the ball touch
the floor.
!
Don’t Forget to:
Each time you
transfer the ball
bring your legs &
arms up in the air.
Your shoulder blades
should be coming off
the ground. Exhale
every time the ball
comes to the center
and inhale every
time the ball goes
Muscles worked:
✔ Abdominal muscles, mat.
towards either your
head or feet.
ABS
128
Ball Lifts
by Brad Callen
What to do:
This exercise is very similar to the floor
knee raises except you are using an ex-
ercise ball to make it more challenging.
Lay flat on your back on the floor. Grab
an exercise ball and hold it straight over
you with your legs fully extended. Place
your hands face down at your sides for
more stability. Slowly lift your pelvis
and raise your legs and ball straight up
in the air. Exhale on the way up and in-
hale on the way back down.
!
Don’t Forget to:
Make sure you lift the ball
straight up and use slow
controlled motions.
Muscles worked:
✔ Abdominal muscles with
emphasis on the lower abdominal
muscles.
by Brad Callen
Ball Raise Off Bench ABS 129
What to do:
Lay on your back on a bench
with your hips right at the
edge of the bench. Pick up
an exercise ball with your
ankles right in the middle of
the ball. Lift your legs in the
air raising the ball above
you as shown in the finish
position. Bring the ball back
down but donʼt touch the
floor on the way down.
!
Don’t Forget to:
Hold tightly to
the bench and
make sure you pivot
from the hip joint not
the knees. In other
words keep the legs
relatively straight
throughout the entire
exercise.
Muscles worked:
✔ Abdominal muscles, especially the lower abs
ABS
130
Ball Raise Off Floor

by Brad Callen
What to do:
Lay down on your back
on the floor. Place
your hands face down
at your side as shown
(for more advanced
cross your arms across
your chest). Grab an
exercise ball with your
inner ankles about
mid-ball. Lift the ball
so itʼs right over your
body. Exhale as you come up and inhale as you bring the ball back down.
Make sure you keep your lower back on the floor, not arched.
!
Don’t Forget to:
Donʼt let the ball
touch the ground.
Donʼt go too fast and
use momentum.
Muscles worked:
by Brad Callen
Ball Raise Off Incline ABS 131
What to do:
Lay down on a sit up
machine with your
head on the high end
of the bench. Grab
an exercise ball right
in the middle of the
ball with you inner
calf and ankles. Lift
the ball in the air ex-
haling as you lift up. Inhale as you bring the ball back down.
!
Don’t Forget to:
Try to keep your
lower back on
the bench. Also,
donʼt let the ball
touch the floor on
the way down.
Muscles worked:
ABS
132
Ball Rollers
by Brad Callen
!
Don’t Forget to:
When coming back
to the start position
concentrate on using
the abdominal muscles
to bring you back not
on pulling back with
your arms. Keep those
thumbs up.
What to do:
Kneel down on a
mat and place your
hands on the top
of an exercise ball
with your thumbs
up. With control let
the ball roll up your
forearms and away
from you causing
you body to lean for-
ward as shown in the
finish position above.
Once in the finish position contract your abdominal muscles and return to
the start position. Inhale as you roll out and exhale as you come back in.
Muscles worked:
✔ Abdominal and core muscles
Ball Roll Overs

by Brad Callen
ABS 133
What to do:
Lay flat on your back
and pick up an ex-
ercise ball with your
ankles. Bring the ball
directly over you as
shown in the start
position. From here
bring the ball over
your head and to-
wards the floor while
lifting your lower
back and shoulder
blades off of the floor. Bring the ball almost to the floor over your head and
return to the start position all the while keeping your abdominal muscles as
tight as possible. Exhale as you bring the ball over your head and inhale
as you return to the start position.
!
Don’t Forget to:
Donʼt let the ball
bounce on the
ground. Use the ab
muscles.
Muscles worked:
✔ Abdominal muscles especially the lower abs
ABS
134
Ball Roll Ups

by Brad Callen
What to do:
Lay down on the floor
on your back. Hold
an exercise bal with
your hands over your
head with the arms
extended. Lift the ball
to the middle while
doing a crunch and
bringing your shoul-
der blades off of the
ground. Then bring
the ball back over your head like in the start position. Exhale as you bring
the ball up and inhale as you bring it back over your head.
!
Don’t Forget to:
Donʼt let the ball
touch the ground
over your head. Keep
constant tension in your
abs throughout the set.
Muscles worked:
✔ Abdominal muscles, especially your upper abs
Cable Crunches:
by Brad Callen
Close Grip
ABS 135
What to do:
Adjust the cable pulley machine so
that it is high above your head. Attach
a close grip handle. Face the cable
pulley and grab the handles. Pull the
close grip handle so that is right be-
hind your head. Bending the upper
body over do a crunch. Exhale on the
way down and inhale on the way back
up. Make sure you go slowly.
!
Don’t Forget to:
One the way up make sure
you donʼt come so far back
up that you donʼt feel the ten-
sion in your abdominal muscles.
Keep that tension throughout
the entire set.
Muscles worked:
✔ Abdominal muscles especially upper abs
ABS
136
Cable Crunches:
One Arm
by Brad Callen
What to do:
Adjust the cable pulley machine so
that it high above your head. Attach a
handle to the cable pulley. Stand with
your side to the cable pulley and grab
the handle with your palms up and el-
bow by your side as shown in the start
position. Next, bend over to the side
and forward, basically at about a 45
degree angle forward and to your
side. Exhale on the way down and in-
hale on the way back up.
!
Don’t Forget to:
Make sure you keep your
arm still that is holding the
handle. This way you can con-
centrate on the abdominal mus-
cles and will not but pulling the
handle down with your arms
muscles. Try hard to keep the
lower body still.
Muscles worked:
✔ Abdominal muscles, especially the oblique and upper abs
Crunches Off
by Brad Callen
Incline Bench
ABS 137
What to do:
Lay down on a sit up
machine as if you were
going to do a sit up and
place a towel behind
your head. As if you
were rolling up a car-
pet roll you upper body
up, doing a crunch,
starting from the head.
Exhale on the way up
and inhale as you slow-
ly come back down.
!
Don’t Forget to:
Notice the motion is
very small. You do
not need to come all the
way up. Your shoulder
blades should barely
come off of the bench.
Concentrate on feeling
the tension in your abs
throughout the entire set.
Donʼt come so far back
down that your abs are
relaxing at any point.
Muscles worked:
✔ Abdominal muscles
ARMS
138
21’s
by Brad Callen
What to do:
This exercise is best when performed on an exer-
cise ball. Sit upright and use dumbbells. Bring the
elbows forward and completely extend the arms
as shown in the start position. Slowly bring the
dumbbells to the half way position and then back
down to the starting position.
Do this for 7 repetitions. The
second 7 repetitions are from
the middle position to the finish
or top position. Finally do 7 rep-
etitions from the top to the bot-
tom. In summary, do 7 on the
bottom half,
followed by
7 on the top
half, followed
by 7 full range
of motion from
the top to the
bottom.
7 + 7 + 7 = 21
!
Don’t Forget to: Hence, the
Keep the elbows still name of the ex-
like the hinge of a ercise “21ʼs”
door and sit up right.
Also suck the abs in from
the belly button while
performing this exercise.
Go slow and controlled.
Muscles worked:
✔
forearm
Biceps and flexors of the
2 Arm
by Brad Callen
Concentration Curls
ARMS 139
What to do:
Lean over the preacher curl so that
your arms on the vertical face of the
machine. Preacher curl machines usu-
ally enable you to use two sides. On
one side your arms are out at about a
45 degree angle and the other side is
vertical. Use the vertical side for this
exercise. Bring your arm pits right to
the top of the preacher curl and place
your triceps against the pad. From the
starting position lift the barbell all the

way up and then return it to the start
position.
!
Don’t Forget to:
Bring your arms all the way
down and up in a FULL
range of motion.
Muscles worked:
✔ Biceps
ARMS
140
Alternating
Dumbbell Twist Curls
by Brad Callen
What to do:
Stand or sit doing this exercise. Bring your el-
bows forward slightly and hold the dumbbells
with your fists facing each other. As you bring
the dumbbell up
for a curl twist the
dumbbell so that
by the time you
reach the top po-
sition your palm is
facing up towards
the ceiling. As you
bring the dumbbell
back down twist
the arm back to its
Muscles
✔ worked:
Biceps and also flex-
starting position.
Alternate arms.
ors of the forearm
!
Don’t Forget to:
Wait until one arm is all the way
down before bringing the other arm
up. Avoid using momentum; rather con-
centrate hard on each individual arm.
It is important to be twisting throughout
the entire motion. Instead of twisting
and then bringing the dumbbell up (or
down) make sure you are (slowly) twist-
ing your arm continuously from bottom
to top and top to bottom.
by Brad Callen
Cable “T” Bicep Curls ARMS 141
What to do:
Set up the double ca-
ble machine so that the
pulleys are at about
shoulder level. Grab
the handles extend
your arms out straight
so your body looks
something like the cap-
ital letter T. Flex your
arms bringing your
hands right over your
shoulders. Extend the
arms to the start position and repeat. Make
sure the palms are facing up towards the
!
Don’t Forget to: ceiling as you perform this exercise.
Itʼs easy to cheat
on this exercise
by twisting your arms
as you bring the
hands to the shoul-
ders. Concentrate on
keeping the palms
facing up and make
sure you bring them
right to the middle of
the shoulder NOT the
front of the shoulder.
Muscles worked:
✔ Biceps. Flexors of the forearm
ARMS
142
Dumbbell
Hammer Curls
by Brad Callen
What to do:
This exercise can be performed stand-
ing or sitting. Straighten the arms and
bring the elbows forward. Grab the
dumbbells with the fists facing each
other. Pivoting around the elbow joint
bring the dumbbells all the way up
without moving the elbow.
!
Don’t Forget to:
Keep the elbows still and
use full range of motion
from the top to the bottom.
Avoid using momentum by go-
ing slow.
Muscles worked:
✔ Biceps, forearm muscles
Flathead Curl
by Brad Callen
ARMS 143
What to do:
Not all gyms have this machine but it is
a great machine to isolate the biceps.
Place your arms facing up on the arm
rest. Move your body as close to the
arm rest as possible so the arm pits
are right on the edge closest to you.
Extend your arms and grab on to the
handles. Bend your elbows flexing
your arms and bringing the handles
towards your face. Bend the arms as
much as is possible and the return to
the starting position.
!
Don’t Forget to:
Keep the wrists straight. Donʼt
let them get limp especially
when the arms are fully extending
and when you are pulling on the
handles.
Muscles worked:
✔ Biceps
ARMS
144
Hammer Curls
With Rope
by Brad Callen
What to do:
Attach a rope to a cable pulley and adjust it
so it is low, close to the floor. Hold the rope
so the top part of your fist is touching the
knobs of the rope. Bring the elbows slightly
forward and spread the hands so they are
about shoulder width apart or slightly less
than that. Keeping the elbows completely
stationary curl the arms up so your fists
come up towards your shoulders. With
control bring the rope back down to the
start-
i n g
posi-
tion.
!
Don’t Forget to:
Keep the hands spread
apart about shoulder width
apart. Donʼt flick your wrists on
the top but rather keep them
straight. Exhale on the way up
and inhale on the way down.
Muscles worked:
✔ Biceps, forearms
Hammer Curls
With Resistance
by Brad Callen
ARMS 145
What to do:
You will need a partner for this exercise. The purpose of
this exercise is to apply a stress to your muscles which is
different than what they would normally experience with-
out a spotter. This will help to add variety to your workout
and increase and improve your results. For the person performing the exer-
cise, perform the lift (from bottom to top) exactly the way
you would do regular hammer curls. Attach a rope to a
cable pulley and adjust it so it is low, close to the floor.
Hold the rope so the top part of your fist is touching the
knobs of the rope. Bring the elbows slightly forward and
spread the hands so they are about shoulder width apart.
Keeping the elbows completely stationary curl the arms
up so your fists come up towards your shoulders. Here is
where your partner comes in. Have your spotter grab on
to the rope in the middle and actually pull down on the
rope. The person performing the exercise resists the pull-
ing until their arms are fully extended. Then the spotter
releases the pressure and allows the person performing
the exercise to lift the weight without help or resistance. In summary, the
person standing pulls the weight up by their own power and on the way
down is resisting the pull from the spotter.
Muscles worked:
✔ Mostly biceps but
also muscles of the forearm
!
Don’t Forget to:
Donʼt perform the exercise with your hands close together. Spread
them about should width apart or slightly in from that. The resis-
tance on the way down should be constant. If you are one perform-
ing the exercise donʼt resist your partner so much that they canʼt pull
the rope down on you at all. The purpose is to just give your muscles
extra resistance instead of letting gravity to much of the work. Have
your partner gage your resistance by telling you: “a little more”, “a
little less” etc. Also, once again, make sure your elbows still.
ARMS
146
Incline Dumbbell Curls

by Brad Callen
What to do:
Sit down on an incline bench press ma-
chine. Adjust the seat back to about a
30-40 degree angle. Rest your head
on the bench to relieve tension in the
neck muscles and to concentrate on
the biceps. Hang the arms to your side
and bring the elbows forward about
5-6 inches. Keeping the elbows still
flex the arms curling the dumbbells up
as shown. Bring the dumbbells all the
way to the top and slowly return to

the start position. Exhale on the way
up and inhale on the way down.
!
Don’t Forget to:
Keep the elbows still and
slightly forward.
Muscles worked:
✔ Biceps and some flexors of the forearm
by Brad Callen
Arm Extension Machine ARMS 147
What to do:
Place your hands on the handle bars
as shown in the start position photo.
Align your elbows so they are in line
with your hands, not pointed out the
the side. Extend the arms fully until
they are straight and bring the weight
back to the start position.
!
Don’t Forget to:
Go slow both on the
way up and down. Itʼs
easy to just let the weight
do all the work on the way
back so use your muscles
not momentum.
Muscles worked:
✔ Triceps and extensors of the forearm
ARMS
148
Assisted Dip Machine

by Brad Callen
What to do:
Adjust the weight on the assisted pull
up machine so that you will be lifting
a weight you can manage. Step up on
the step and then kneel down on the
knee rests. Place your hands on the side
handles. While bending the arms allow
the knee rest to go down and then with
control push yourself back up until your
arms are fully extended.
!
Don’t Forget to:
Concentrate on the triceps
and donʼt lean too far for-
ward while doing this exercise.
Muscles worked:
✔ Triceps
Cable Kickbacks
by Brad Callen
ARMS 149
What to do:
Attach a rope to a cable
pulley machine. Bend
over so that your back
is flat, parallel with the
ground. Lift your upper
arm so that it is also par-
allel with the ground. In
other words the triceps
should be basically
parallel to the ground.
From the starting posi-
tion extend the arm back to a full extension. After you do one arm repeat
the exercise on the other side.
!
Don’t Forget to:
Keep that back
flat. Keep the el-
bow still like the hinge
of a door. Donʼt allow
the elbow to move up
and down as you are
performing your rep-
etitions.
Muscles worked:
✔ Triceps, extensors of the forearm
ARMS
150
Dip Machine
by Brad Callen
What to do:
The dip machine is a great way to do dips and
work the triceps without having to lift you entire
body weight. This machine works best if you
push the handles down as you sit down. This
will save unnecessary torque on the shoulder
from trying to reach up to grab the handles.
Start with the arms extended and the handles
in the down position. Bending at the elbows
let the handles come up as far as you can
comfortably bend
your arms. Push
the handles back
down to com-
plete the exer-
cise. When fin-
ished with your
set stand up, still
holding on to the handles, and let them come
up with you.
!
Don’t Forget to:
Donʼt lean too far forward. A little
forward lean is O.K. but if the ex-
ercise is too difficult lower the weight
instead of compromising your form.
Muscles worked:
✔ Triceps
Dips Off Bench
by Brad Callen
ARMS 151
What to do:
Place your hands on a flat workout
bench. Walk your feet out away
from the bench and extend your
legs out keeping your feet close
together. Slowly bend the elbows
and let the body dip down to
where your rear is lower than the
bench. Extend the arms back up to
a complete the repetition.
!
Don’t Forget to:
Donʼt go too deep or you
can risk putting too much
pressure on the shoulders.
Keep your motion slow and in
control.
Muscles worked:
✔ Triceps, some shoulders
ARMS
152
Dumbbell Kickbacks
by Brad Callen
What to do:
You can do this ex-
ercise bending over
without a bench but
it is much better per-
formed on an exer-
cise bench. Rest the
opposite knee and
hand on the bench of
the side of the body
you are working.
Bend over so that your back is flat, parallel with the ground. This will help
reduce torque on the shoulder and to concentrate on the triceps muscles.
Start with the arm bent down to the side of the body. Using the elbow as
a hinge of a door extend the arm towards the back until it is completely
straight. Return to starting position & repeat. Do both sides of the body.
!
Don’t Forget to:
Keep that back flat.
Go slow so that you
donʼt use momentum. Do
no flick your wrist at the
top position. Keep the
wrist straight to keep the
emphasis on the triceps.
Muscles worked:
✔ Triceps
Dumbbell Salute
by Brad Callen
ARMS 153
What to do:
This exercise is best performed on
an exercise ball. Sit upright and
bend the elbows so the dumbbells
are right above your forehead.
Then, extend the arms so that they
are completely straight.
!
Don’t Forget to:
The ball will help posture
in sitting and also work
your core muscles.
Muscles worked:
✔ Triceps & front shoulder (deltoid)
ARMS
154
Dumbbell Roll Curls

by Brad Callen
What to do:
Kneel across a flat work out
bench. Take a dumbbell in
each hand and start with
holding them on the very
tips of your fingers almost
to where they are about
to fall off. Next curl your
entire hand starting with
the tips fingers brining the
dumbbell along for the ride.
When you have completely
curled your hand up flex (or
bend) the wrists as much as
you can. Slowly reverse the motion bringing the dumbbells back down to
the tips of the fingers again.
!
Don’t Forget to:
Go slow and con-
centrate on the
burn of the forearm
muscles.
Muscles worked:
✔ Forearm muscles, especially the flexors of the forearm
by Brad Callen
Forearm Barbell Curls ARMS 155
What to do:
Stand upright and hold an easy curl
bar. Grab the bar with your palms
down on the inside slant of the bar as
shown. Bring the elbows slightly for-
ward and while keeping the elbows
still curl the bar up to the finish posi-
tion as shown. Bring the bar back
down (slowly) and repeat.
!
Don’t Forget to:
Keep the elbows still. Donʼt
rock the body back and
forth as you lift the bar. Select
a weight you can control.
Muscles worked:
✔ Forearm muscles, especially the extensors (i.e. back side of the
forearm)
BACK
156
Forearm
Barbell Curls
by Brad Callen
What to do:
This exercise is just like the assisted pull up ac-
cept itʼs a chin up instead. Adjust the handle so
that you can grab the bar with your hands close
together and the palms up. Lean back somewhat
and arch your back. The assisted pull up machine
is designed to make it possible for a person to
do pull ups, chin ups, or dips without having to
lift their entire body weight. The machine pushes
up on your knees whatever weight you set the
machine to. So, for instance, if you weight 160
lbs and you set the
weight on the side for 40 lbs then you are only
lifting 120 lbs. The more weight you set the ma-
chine to the easier (i.e. lighter) it will be. For this
exercise grab onto the handles of the assisted
chin up machine with your hands close together
and palms up as shown grip as shown. Kneel
down on the knee support and put all of your
weight on it. Lean back and arch your back. Let
your body go down with the knee support and
pull yourself back up.
!
Don’t Forget to:
Lean Back. When you are fin-
ished with your set make sure
Muscles worked: that you step off the machine when
✔ Upper back mus-

cles in particular the
the knee support is in its highest posi-
tion. Otherwise youʼll see and hear
the weights come crashing down
lats. Also the biceps and
some front shoulder. with a loud thud.
Behind Back
by Brad Callen
Cable Pulls
BACK 157
What to do:
First adjust the cable pulley
machine so that the pulley
is high above your head.
Attach two handle attach-
ments to the machine. Grab
both cables and turn your
palms so that they are fac-
ing the front. Step forward
about a half step and slight-
ly lean forward. Pull the handles while bringing your elbows behind your
back. The idea is to attempt to touch your elbows behind your back. That is,
of course mechanically not possible for most all of us but if you concentrate
on trying to bring the elbows together be-
hind your back that is the correct for.
!
Don’t Forget to:
As you pull on the
cable be sure that
your forearms are in
line with the cable.
Think of the cable as
just an extension of
your arms. In other
words, donʼt try to
bring the handles to-
wards the front of your
body. If you can do
this exercise in front
of a mirror that is best.
Muscles worked:
Keeping your arms in
line with the cable will
ensure proper form.
✔ Upper and mid back muscles,
particularly around the shoulder
blades
BACK
158
Bent Over
Barbell Rows
by Brad Callen
What to do:
Bend your knees and bend
your body over so that your
back is flat and parallel
with the ground. Arch your
back and point your toes
forward. Pick up the bar-
bell so that is slightly wider
than a shoulder width grip.
The row motion is pulling
the barbell straight up into
your mid-section. Pull the
barbell right between your
upper abdominal muscles
and lower chest.
!
Don’t Forget to:
Have a flat
back. Donʼt use
momentum.
Muscles worked:
✔ Mid and upper back muscles, lats
Bent Over
by Brad Callen
Dumbbell Rows
BACK 159
What to do:
Bend over an exercise bench and place
the same hand and knee on the bench.
Flatten your back so that it is parallel with
the ground. Take your dumbbell and first
extend the arm so that it is hanging off
the edge of the bench as shown in the
starting position. Slowly pull the dumb-
bell into the side of your chest.
!
Don’t Forget to:
Keep the back flat and donʼt
jerk the dumbbell up an down.
Donʼt twist the body as you bring
the dumbbell. Rather, lead with
the elbow.
Muscles worked:
✔ Upper, outer back muscles
BACK
160
Assisted
Pull Up Machine
by Brad Callen
What to do:
This exercise is just like the assisted chin up ac-
cept you are doing a pull up instead. Adjust the
weight on the side of the machine so that you
are going to be lifting a weight you can man-
age. The assisted pull up machine is designed to
make it possible for a person to do pull ups, chin
ups, or dips without having to lift their entire
body weight. The machine pushes up on your
knees whatever weight you set the machine to.
So, for instance, if you weight 160 lbs and you
set the weight on the
side for 40 lbs then you are only lifting 120 lbs.
The more weight you set the machine to the
easier (i.e. lighter) it will be. For this exercise
grab onto the handles of the assisted pull up
machine in a wide grip as shown. Kneel down
on the knee support and put all of your weight
on it. Lean forward so that your head is in front
of your arms as if you were trying to pull an
imaginary bar behind your head. Let your body
go down with the knee support and pull your-
self back up.
!
Don’t Forget to:
Lean forward. When you are
finished with your set make sure
Muscles worked: that you step off the machine when
✔ Upper & mid

muscles, especially the
the knee support is in its highest posi-
tion. Otherwise youʼll see and hear
the weights come crashing down
lats. Also some deltoids
& biceps with a loud thud
by Brad Callen
Cable Lat Pull Downs BACK 161
What to do:
Adjust the cable pulley ma-
chine so that it will be above
your head while you are
seated on the ball. Attach
a rope to the pulley and sit
down upright on the ball.
Suck the abdominal muscles
in from the belly button and
pull the rope into your mid-
section as shown in the fin-
ish position. Exhale as you
pull the rope and inhale as
you return to the start posi-
tion.
!
Don’t Forget to:
Go slow or the ball
can rock back and
forth. Make sure you
keep the ball still.
Muscles worked:
✔ Back muscles, especially of the mid back/shoulder blade region
BACK
162
Extreme Row
by Brad Callen
What to do:
Lay face down on the ex-
treme row bench. Put your
chest right on the bench.
Grab the handles and pull
your elbows back as far as
you can. Exhale as you pull
and inhale as you return the
weight back down.
!
Don’t Forget to:
Squeeze the shoul-
der blades to-
gether as you pull the
arms up. Also, make
sure you donʼt lift your
chest off of the bench
as you pull back.
Muscles worked:
✔ Back, especially mid and upper back
ISO High How

by Brad Callen
BACK 163
What to do:
Sit down the ISO HIGH ROW machine
and adjust the leg pad so that is snug
under your thighs. Reach up and grab
the handles and pull down bringing the
elbows back as far as you can. Exhale
as you pull down, inhale as you bring
the weight back up.
!
Don’t Forget to:
When brining the handles
back up donʼt let the rack rest
down. Keep tension in the back
muscles through the entire set.
Muscles worked:
✔ Back, especially upper and mid back
BACK
164
ISO Low Row

by Brad Callen
What to do:
Sit down on the ISO LOW ROW ma-
chine. Reach forward and grab the
handles with your palms down. Pull on
the handles bringing the elbows back as
far as you can. Exhale as you pull and
inhale as you return the weight to the
starting position.
!
Don’t Forget to:
chest up against the pad.
Donʼt rock backwards as you pull
on the handles.
Muscles worked:
✔ Mid & upper back muscles including the lats, and the muscles
surrounding the shoulder blade
ISO Mid Row

by Brad Callen
BACK 165
What to do:
Adjust the seat so that your torso can
rest up against the pad in front of you.
Reach forward and grab the handles
with your palms up. Sit upright and pull
the weight back bringing your elbows
back as far as you can. Squeeze your
shoulder blades together as you pull the
weight back to the finish position. Exhale
as you pull and inhale as you return the
handles to the start position.
!
Don’t Forget to:
Keep your chest up against
the chest pad. Donʼt rock
back as you pull on the weights.
Make sure you sit upright and
squeeze those shoulder blades
together as you pull.
Muscles worked:
✔ Muscles of the mid an upper back
BACK
166
Lat pull downs

by Brad Callen
What to do:
Attach a long bar attachment to the ca-
ble pulley. Sit down on the lat pull down
machine and adjust the knee rest low
enough so that your legs are snug and
canʼt slip around. Grab onto the bar
and lean back arching your back as you
do so. Drop you shoulders and pull the
bar to your upper chest so that it comes
down and touches your collar bone.
!
Don’t Forget to:
Donʼt rock back and forth.
Keep the upper body still.
Muscles worked:
✔ Back, mostly upper and mid such as the lats. Some biceps
Lat Pull Downs:

by Brad Callen
Close Grip
BACK 167
What to do:
Attach a close grip handle to the cable
pulley. Sit down on the lat pull down
machine and adjust the knee rest low
enough so that your legs are snug and
canʼt slip around. Grab onto the handle
and lean back arching your back as you
do so. Drop you shoulders and bring your
elbows forward right under your hands.
Pull the handle to your upper chest so that
it comes down and touches your collar
bone.
!
Don’t Forget to:
Muscles worked:
BACK
168
Lat Pull Downs:

Neutral Bar
by Brad Callen
What to do:
Attach a neutral bar to the cable pulley.
Sit down on the lat pull down machine
and adjust the knee rest low enough so
that your legs are snug and canʼt slip
around. Grab onto the neutral bar and
lean back arching your back as you do
so. Drop you shoulders and bring your
elbows forward right under your hands.
Pull the bar to your upper chest so that
it comes down and touches your collar
bone.
!
Don’t Forget to:
Muscles worked:
by Brad Callen
Dumbbell Calf Raises CALF 169
What to do:
Hold two dumbbells at your side as
shown. Point your feet out slightly and
stand upright. From this position simply
rise up on your toes as high as possible.
Hold the contraction at the top for sever-
al seconds before coming down slowly.
Exhale on the way up and inhale on the
way back down.
!
Don’t Forget to:
Make sure you donʼt bounce
up and down. Using momen-
tum will make it so you get very
little out of this exercise. Go slow
enough so that you can feel the
burn in your calf muscles.
Muscles worked:
✔ Calf muscles: Gastrocnemeus and Soleus
CALF
170
Donkey Calf
by Brad Callen
What to do:
Adjust the donkey calf machine so that
it is necessary to bend your knees to get
down into it. Place the balls of your feet on
the foot rest and extend your legs so that
they are locked or almost locked. Start
with your heels down as far as you can
stretch them. Bring the heels up as high
as you can and hold the contraction on
the top for several seconds. Slowly bring
t h e
heels
back
down
a n d
con-
tinue.
!
Don’t Forget to:
Do not bounce up and down.
Also, keep your feet pointed
straight. Avoid pointing the toes
in or out.
Muscles worked:
by Brad Callen
Leg Press Calf Raises CALF 171
What to do:
Put weights on the leg press
machine. Press the weight
rack up as if you were go-
ing to do a leg press. Lock
your knees and slide your
feet down so that only the
balls of your feet are on
the rack and your heels are
hanging off. Push with your
toes and point the feet like
a ballet stance pushing the
rack along with you. Let
the rack come back down
bringing the toes closer to
!
Don’t Forget to: your body and repeat.
Make sure the
handles remain in
the locked position. If
your feet were to slip
off the rack and you
donʼt have the handles
locked you can cause
severe damage to
your legs. ouch. Also,
donʼt bounce the rack.
Use the muscles slowly
with control.
Muscles worked:
CALF
172
One Leg Calf Raises

by Brad Callen
What to do:
Stand on the platform of an incline bench
press bench or military press bench on
the ball of one foot. Hold on to the bench
somewhere for stabilization. First bring
the heel down as far as possible, then
with control lift the heel as high as you
possibly can and hold the contraction at
the top for several seconds before bring-
ing your body back down.
!
Don’t Forget to:
Make sure that the ankle
doesnʼt turn too much in or
out. Try to keep the foot straight.
Muscles worked:
Bench Press
by Brad Callen
CHEST 173
What to do:
Lay down on a flat bench
press. Center you hands on
the bar so they are equal
distance from the center
of the bar. Lift the bar off
the rack and straighten
your arms as shown in the
start position. Bring the bar
down to the middle part of
your chest. While exhaling
push the bar back up to the
starting position.
!
Don’t Forget to:
Donʼt bounce the
weight off of your
chest. Donʼt arch your
back. Keep your back
flat on the bench. Also,
notice how the models
forearms are vertical.
Donʼt grab the bar so
far that your forearms
are at an angle in-
stead of vertical. Make
certain you use a spot-
ter for this exercise,
especially when using
Muscles worked:
heavy weights.
✔ Chest
CHEST
174
Chest Press Machine

by Brad Callen
What to do:
Sit down on the chest press machine.
Push on the bar (that looks like a “T” in
the pictures above) to get your handles
in position. This way you you donʼt have
to torque your shoulders reaching back
for the handles. Grab the handles and
push them away from your body exhal-
ing as you do so. Inhale as you return to
the starting position.
!
Don’t Forget to:
Mix it up with the handle
grip. As you can see the han-
dle is L-shaped. On different days
when performing this exercise
sometimes grab on the vertical
handle, other days on the hori-
zontal handle grip. This will help
add variety to your work out.
Muscles worked:
✔ Chest
by Brad Callen
Cross Body Cable Pulls:

With Handles
CHEST 175
What to do:
Attach handles to the pul-
leys of the cable pulley
machine. Adjust the pulleys
so they are low next to the
floor. Stand in the middle of
a cable pulley machine and
grab the handles with open
palms (donʼt wrap your fin-
gers around the handles).
Place on foot in front of the
other for better balance and
lean forward slightly. With your palms facing forward bring the handles
from the down, start position up and together as shown in the finish posi-
tion above.
!
Don’t Forget to:
Make sure you
pivot from your
shoulder joints and not
your elbows. If you
pivot more from the
elbows while bringing
the handles up you
will be working biceps
than chest.
Muscles worked:
✔ Chest
CHEST
176
Cross Body Cable Pulls:

With Rope
by Brad Callen
What to do:
Attach a rope to each side
of the cable pulley machine.
Adjust the pulleys so they
are above your head. Stand
in the middle of a cable pul-
ley machine and grab the
ropes about in the middle
with the top of you hand
facing forward (i.e. palm
facing behind you) Place on
foot in front of the other for
better balance and lean forward slightly. From the start position above
pivot your arms from the shoulders (not elbows) and push the ropes down
and forward bringing them down and together in front of you as shown in
the finish position above.
!
Don’t Forget to:
Make sure you
pivot from your
shoulder joints and not
your elbows. If you
pivot more from the
elbows while bringing
the handles up you
will be working biceps
than chest.
Muscles worked:
✔ Chest
by Brad Callen
Decline Bench Press CHEST 177
What to do:
Lay down on a decline
bench press. Center your
hands on the bar so they
are equal distance from
the center of the bar. Lift
the bar off of the rack and
extend you arms. Bring
the bar down to the bot-
tom part of your chest.
Press back off of your
chest to the start position.
!
Don’t Forget to:
Make sure you
bring the bar to
the bottom part of
your chest, not the
middle. Use a spot-
ter. Donʼt bounce
the bar off of you
chest. Use control.
Muscles worked:
✔ Chest, some arms
CHEST
178
Decline Bench Press

by Brad Callen
What to do:
Get on a sit up ma-
chine. Take two
dumbbells and bring
them down so you get
a good stretch in the
chest as shown in the
start position above.
Press the dumbbells
up extended the arms
fully. Exhale as you
press the dumbbells
up. Bring them back
down and continue.
!
Don’t Forget to:
When you are
pressing the
dumbbells your
forearms should
always be vertical.
Donʼt let the dumb-
bells bow in or out.
Muscles worked:
✔ Chest. Some arms
Dumbbell Flys
by Brad Callen
CHEST
/ Cable Pulls
179
What to do:
Place a bench press right in the
middle of a two-sided cable pul-
ley machine. Flatten the bench.
Attach straps to both forearms.
Pick up two dumbbells and have
a partner attach the cable pul-
ley machine to the straps on
your arms. Spread your arms out
stretching the chest muscles just
like you would do with normal dumbbell flys. Rotating from the shoulders
bring the dumbbells up and together right over your chest. This exercise is
like two-in-one as you have the weight of the dumbbells to press and also
the weight that you attach to your forearms from the cable pulley machine.
Exhale on the way up and inhale on
the way down.
!
Don’t Forget to:
Make sure you pivot
from the shoulder joint
not the elbow when going
up and down. Use a spotter
to help you get in and out
of position. Also make sure
the straps are tight enough
that they wonʼt slide up and
down your forearm during
the exercise.
Muscles worked:
✔ Chest, some minimal arms
CHEST
180
Dumbbell Bench Press

by Brad Callen
What to do:
Lay down flat on your
back on an exercise
bench. Hold two dumb-
bells out to your side so
your forearms are verti-
cal. Press the dumbbells
up
!
Don’t Forget to:
Donʼt arch your
back, keep your
back flat on the bench.
Also, notice how the
models forearms are
vertical. Make certain
you use a spotter for
this exercise, especial-
ly when using heavy
weights.
Muscles worked:
✔ Chest
by Brad Callen
Bridging: Back on Ball CORE

What to do:
181
Lay down with your upper back on an

exercise ball. Point your feet straight
out. Lift your pelvis so that your body
is parallel with the ground, making a
“bridge”. Suck your abdominal mus-
cles in very tight from the belly button
and squeeze your butt cheeks tightly
together. Hold this position for 15-60
seconds for each repetition.
!
Don’t Forget to:
Squeeze abs and glutes.
Muscles worked:
✔ Point the feet straight.
Core
Bridging: Back on Floor

What to do:
Lay on the floor and place your feet
on the top of an exercise ball. Dig
your heels somewhat into the ball.
Cross your arms across your chest
and suck the abs in from the belly
button and squeeze the butt cheeks
together. Then straighten your body
!
out as shown and hold this position Don’t Forget to:
for 15-60 seconds depending on your Keep your muscles as
fitness level. contracted as possible.
The idea is to not let the ball
roll around. The more you can
Muscles worked: keep the ball still the stronger
✔ Core your core muscles are.
GLUTEUS
182
Ball Squeeze And Lift

by Brad Callen
What to do:
Lay on side. Place exer-
cise ball between your
ankles and squeeze
tightly. Then lift the ball
straight up 6 inches or
more and hold. Hold the
ball up for 5-30 seconds
or more depending on
your fitness level and re-
peat 6-15 times.
!
Don’t Forget to:
Make sure to
do both sides.
Muscles worked:
✔ Inner & outer thighs & glutes
Butt Blaster
by Brad Callen
GLUTEUS 183
What to do:
Kneel down on the ma-
chine as shown and
place your elbows on the
elbow rests. Grab onto
the handles with your
hands and place your
foot on the foot pad. Lift
your leg straight up to-
wards the ceiling. Do all
reps on one leg first and
then switch to the other
leg.
!
Don’t Forget to:
When you press
your leg up be
sure to push with the
heel and not toe of
the foot. This will help
keep your foot on the
pad instead of slip-
ping off. On the way
down donʼt just let the
weight drop, bring it
down with control.
Muscles worked:
✔ Chest
GLUTEUS
184
Dumbbell Leg Raises

by Brad Callen
What to do:
Lay on your side and
extend your arm down
your leg as far as you
can. Place a dumbbell on
the side of your leg and
hold on to it. The leg that
you are working should
have the toe pointed to
the floor as much as pos-
sible. SLOWLY raise the
upper leg into the air as
high as you can and bring it back down until the toe touches the floor.
!
Don’t Forget to:
Point the toe
down. Put the
dumbbell as far down
the leg as possible.
Muscles worked:
✔ Outer Glutes and outer thigh
Fire Hydrants
by Brad Callen
GLUTEUS 185
What to do:
Get face down on the
floor on your elbows &
knees. Make your back
flat and parallel with the
ground. Place a dumb-
bell behind one knee and
lift towards the ceiling.
Concentrate on pointing
the heel towards the ceil-
ing.
!
Don’t Forget to:
Push up with the
heel and not the
toe.
Muscles worked:
✔ Glutes
LEGS
186
Alternating Lunges
On Bench
by Brad Callen
What to do:
Hold two dumbbells to the side of your
body. This will make the exercise more
challenging and also help your bal-
ance by improving your center of grav-
ity. Stand a long stride away from the
aerobics step. Lunge forward placing
one foot onto the step and bending both
knees and going towards the floor. Go
down as far as you feel comfortable go-
ing. Push off the front foot and return to
the starting position. Alternate legs re-
peating the above with the other leg.
!
Don’t Forget to:
When stepping on the step
make sure you entire foot is
on the the step. Donʼt just put your
toes on the step. This will help re-
duce the risk of injuring the an-
kles. For the leg that is stepping
forward, make sure that the knee
stays above the heel and DOES
NOT go so far forward that it is
over the knee. This will save your
knee from potential injury.
Muscles worked:
✔ Quads mostly, also glutes and hamstrings
Ball Squats
by Brad Callen
LEGS 187
What to do:
Place a ball on the wall at the level of your
lower back. Place the ball so that the curve
of the ball is right in the small of your back.
Point your feet straight and lean back into
ball. Make sure your back is vertical as you
do so. Slowly and with control, while push-
ing back on the ball, squat down low until
your rear is about the same level as your
feet or slightly lower. Pushing back on the
ball stand back up, rolling the ball back up
the wall.
!
Don’t Forget to:
Lean back in to the ball keeping
the back vertical. Donʼt lean up-
per back be closer to the wall than
your lower back. In other words, keep
the back straight up and down, donʼt
merely put pressure on the ball with
your upper back. Put your hands ei-
ther to your side or hold them in front
of you in a fist. Donʼt put your hands
on your thighs unless you are alone
and just canʼt get back up.
Muscles worked:
✔ Mostly quads, also some glutes and hamstrings.
Minimal calves
LEGS
188
Dumbbell Squats
by Brad Callen
What to do:
Hold two dumbbells to the side of your
body. Keep your vision straight ahead
and point your feet straight like two skis
going down a hill. With a slight arch
in your back squat down low to where
your rear is right at or jus lower than
your knees. With control stand back up
and repeat.
!
Don’t Forget to:
knees in line with your feet.
Do not let them bow in like knock-
knees or bow out like bow-legs.
Keep those feet pointed straight
and the back arched as you go
up and down.
Muscles worked:
✔ Mostly, Quads, also some glutes and hamstrings
Fast Squats
by Brad Callen
LEGS 189
What to do:
This exercise is
just like the slow
squats except of
course you are
going to go fast
and not slow.
Grab your hands
in the front of
your body like
shown.
Stand with your feet about shoulder

width apart and your feet pointed
!
Don’t Forget to: straight ahead. Either have a part-
Have a slight arch ner time you or perform this exercise
in your back as you with a clock having a second hand in
go up and down. Donʼt view. As fast as you can squat up and
bounce, keep your toes down. Bring your rear so that is about
& heels on the floor. Also, the level of your knees or slightly lower
when you bend over be on the bottom part of the squat. On
sure not to use too much the top part of the squat stand almost
upper body. All of the completely up. For beginners go as fast
motion should be in your as you can for about 15-30 seconds. If
legs. This is done by you are up for a challenge then do the
bending at the knees. It is squats for a full minute.
easy to cheat when you
go down by just bending
your torso over. Avoid
this. Donʼt bow your knees
Muscles worked:
in or out, keep them right
over your feet. ✔ Mostly quads. Also ham-
strings and glutes
LEGS
190
Horizontal Leg Press

by Brad Callen
What to do:
Sit down and adjust the
seat so that the angle in
your knees is less than
90 degrees. Place your
feet straight on the plat-
form. Push off, moving
the seat and extend your
legs until they are almost
completely straight. Re-
turn to the start position
and continue.
!
Don’t Forget to:
Donʼt lock your
knees completely
on the full leg exten-
sion and also donʼt let
the weight rack come
all the way back
down.
Muscles worked:
✔ Muscles worked: Mostly quads. Also hamstrings and some
glutes. The higher your feet are up the platform the more you will focus
on the hamstrings.
Jump Lunges
by Brad Callen
LEGS 191
What to do:
This exercise can be done at least two ways. 1.
for more advanced exercises hold a medicine ball
in front of you as shown. 2. For more beginning
to intermediate exercises put your hands in front
of you for balance and so that theyʼll basically be
out of the way. Next, get into
a lunge position and then jump
into the air. As you jump in the
air switch your feet so the back
foot is now in the front and vice
versa. Make sure that when
your feet land on the ground
that they land at the same time.
Repeat the
exercise do-
ing about 10-
15 reps on
each side.
!
Don’t Forget to:
Keep the front knee
over the heel as
much as possible. Donʼt
lunge so far forward that
the knee is over the toes.
Muscles worked:
Keep your feet about
shoulder width apart. ✔ Quads mostly, also glutes
and hamstrings
LEGS
192
Leg Press
by Brad Callen
What to do:
Sit down on leg press
and put your feet up
on the rack. Point your
feet straight like two
skis going down a hill.
Release the rack sup-
ports on each side and
extend your legs almost
to a locked knee. Bring
the rack back down to
where your knees have
an angle slightly less than 90 degrees. Repeat this motion for each repeti-
tion. If you get in a little trouble with the weight being too heavy it is ok to
use your hands to push off your thighs. When finished, lock the rack back
in the up position by turning the handles on the side in the lock position.
!
Don’t Forget to:
Keep the feet
straight. Be care-
ful at the end of the
exercise to make sure
the handles are in
the locked position
before you take your
feet off.
Muscles worked:
✔ Quads primarily, also hamstrings & some glutes
Leg Extension
by Brad Callen
LEGS 193
What to do:
Leg extension machines may vary from
gym to gym. Adjust the machine so that
when you sit down the pivot hinge of the
machine is right where your knees are.
Most leg extension machines have han-
dles and some actually have a seat belt.
Sit down, grab on to the handles and put
your legs behind the arm of the machine
at about the lower chins as shown in the
start position. Extend your legs until they
are completely straight. Hold that straight
position for a beat and bring the weights
back down. Repeat.
!
Don’t Forget to:
Donʼt go so fast that on the way
down your just relaxing your
legs and letting the weight fall back
down. You will find that you will get
more out of the exercise by using
a lighter weight and going slowly
to make sure you have tension in
the muscles the entire time than you
would going fast with a heavier
weight.
Muscles worked:
✔ Quadriceps
LEGS
194
Seated Leg Press

by Brad Callen
What to do:
Sit down on the machine
and put your feet up on
the foot platform. Adjust
the seat so that there is
an angle slightly less
than 90 degrees in your
knees. Press off of the
platform extending your
legs as shown. Exhale as
you straighten your legs
and inhale as you come
back to the start position.
!
Don’t Forget to:
Use a weight that
you can control.
Avoid jerky motions.
Also, keep your feet
pointed straight like
two skis on a hill.
Donʼt point your toes
out or in.
Muscles worked:
✔ Hamstrings
Slow Squats
by Brad Callen
LEGS 195
What to do:
This exercise is just like the fast squats except of course they are done slowly.
Grab your hands in the front of your body like shown. Stand with your feet
about shoulder width apart and your
feet pointed straight ahead. SLOWLY,
!
Don’t Forget to: squat down bringing your rear at or be-
Have a slight arch low the level of your knees. When we
in your back as you say slow we mean REALLY SLOW. From
go up and down. Use all standing to a squat position should be
lower body muscles and at least a 10 count. It should be at least
donʼt just lean over to get a 10 count on the way down and an-
lower. Donʼt bow your other 10 count on the way back up. Af-
knees in or out, keep ter just a few repetitions your legs will
them right over your feet. be on fire.
Keep the feet pointed
straight. Also, be sure to
Muscles worked:
keep your heels on the
ground.
glutes
Quadriceps, hamstrings, ✔
LEGS
196
Smith Machine Lunges

by Brad Callen
What to do:
First place some sort of pad on the bar so
it will be softer on your lower neck mus-
cles. A rolled up towel should do just fine.
To get into position bring one foot forward
and one foot back. The back leg should be
positioned so that when you lunge down
your upper leg is vertical to the ground,
not at an angle. Place the bar on the thick-
er muscle part of the trapezius (traps) mus-
cle. Unhook the bar from the hook support
and lunge down until your knee is close to
the floor. Standing back up and return to
the start position. Continue all repetitions
on one leg
and then
do the
other leg.
!
Don’t Forget to:
Make sure the feet are pointed
straight and the back is verti-
cal. Use a spotter when performing
squats.
Muscles worked:
✔ Mostly quads. Also Glutes and hamstrings
by Brad Callen
Smith Machine Squats LEGS 197
What to do:
First place some sort of pad on the bar so it
will be softer on your lower neck muscles.
A rolled up towel should do just fine. To
get into position bring your feet forward
and lean back into the bar so that it rests
on the bottom part of your neck. Place it
on the thicker muscle part of the trapezius
(traps) muscle. After you are leaning on
the bar bring your pelvis back so that your
back is vertical (not an angle but straight
up and down). Unhook the bar from the
hook support and squat down with the bar
until your
rear is at
about the
level over your knees or slightly below. Ex-
tend the legs, standing back up and return
to the start position.
!
Don’t Forget to:
Make sure the feet are pointed
straight and the back is verti-
cal. Use a spotter when performing
squats.
Muscles worked:
✔ Mostly quads. Also Glutes and hamstrings
LEGS
198
Walking Lunges
by Brad Callen
What to do:
Youʼll need a little space for this exercise. Find an room or area of the gym
where you can lunge at least 15-20 paces. Start by standing upright with
your feet together. For beginners place your hand on your hips (and have
smiles on your lips). For more advanced exercisers hold a dumbbell in
each hand or a barbell on your shoulders. Take a long step and bend both
knees and lunge towards the floor. Keep you feet pointed straight. The
back leg is the one doing most of the work. It is important to keep the front
knee over the heel and not over the toes. In other words if you lunge too
far forward you will put great pressure on your front knee and increase the
risk of injury. Bring your feet together after the first lunge and then lunge
forward with the opposite leg. Alternate your legs as you go across the
floor and bring your feet together between each step.
Muscles worked:
!
Don’t Forget to:
Keep the front knee over
the heel not the toes.
✔ All leg muscles: quads,
hamstrings, glutes, and some
calves.
Wall Sitting
by Brad Callen
LEGS 199
What to do:
All you need is a wall. Place your back up against the
wall. Suck your abdominal muscles in tight and lower
yourself so that your rear is at the same level as your
knees. Point your feet straight and hold this position.
Stay there from
10-60 seconds de-
!
Don’t Forget to: pend-
Donʼt cheat by pushing on
ing on your thighs y o u r Muscles worked:
with your hands. fitness
level.
Quads ✔
Wall Marching
What to do: Muscles worked:
This exercise is a step up
from wall sitting. Place your
Quads, ham-
strings, glutes
✔
back up against the wall.
Suck your abdominal mus-
cles in tight and lower yourself so that your rear is at the
same level as your knees. Next you want to march by lifting
the left knee along with the opposite (right arm) and then
switching. Trust
us, this is much
harder than it
!
Don’t Forget to: looks and will
Donʼt slide up and down the
work your low-
wall while marching. Do your
er body very
best to keep your back stationary
well.
on the wall.
LEGS
200
Dumbbell Leg Curl

by Brad Callen
What to do:
Lay face down on a sit up machine with
your head on the incline as shown. Grab
onto the side of the bench or the handle
grip. Have a partner strap a dumbbell to
your feet as shown. Point you toes and
slowly extend the legs bringing the dumb-
bell down with them. Bring the dumbbell
back up only to the point that you can feel
constant tension in your hamstring muscles.
This exercise can be done alone without
having the dumbbell strapped to your feet
but it is a bit more difficult to balance the
weight. We prefer the strap so you donʼt
have to worry
about balanc-
ing the weight
and can concentrate on working the ham-
strings.
!
Don’t Forget to:
Keep the toes pointed as you
come down or the dumbbell will
be harder to keep on your feet.
Muscles worked:
✔ Hamstrings, some calf muscles
Leg Curl
by Brad Callen
LEGS 201
What to do:
Lay face down on the leg
curl machine. Grab onto
the handles and place your
legs under the arm of the
machine just above the
heels. Slowly bend your
legs bringing your heels
into your rear. Extend the
legs back to the start posi-
tion as shown. To make the
exercise more challenging
lift your knees vertically a
couple of inches. This will
focus more of the weight
right on the hamstrings.
!
Don’t Forget to:
Make sure your
feet are pointed
straight. Donʼt bow
them out like a duck.
Muscles worked:
✔ Hamstrings. (also some minor glutes.)
LEGS
202
Seated Leg Curl

by Brad Callen
What to do:
Sit down on the seated leg
curl machine and put your
legs in between the two leg
pads. One pad should be
just above your knees and
the other on your lower
calves. Grab onto the han-
dles and bend at the knees
bringing your heels down
as far as possible. Return
to the starting position and
continue.
!
Don’t Forget to:
Use a weight
that you can
control. Avoid jerky
motions.
Muscles worked:
✔ Hamstrings
Standing Leg Curl

by Brad Callen
LEGS 203
What to do:
Place a weight on the floor for you to
stand on. Lean over the standing leg curl
as shown. Place your elbows on the el-
bow supports and grab the handles. Lift
one leg up at a time bringing the heel
up as high as you can. Bring the weight
back down and continue. Do all the rep-
etitions on one leg and then switch and
do the other leg.
!
Don’t Forget to:
If you go up too fast your leg
will actually come off the leg
pad and you will almost be bounc-
ing it up and down. Slow down
and keep the leg pad on your calf
throughout the entire exercise.
Muscles worked:
✔ Hamstrings & some glutes
LEGS
204
Ball Extension
by Brad Callen
What to do:
Lie on your back and sup-
port yourself on your el-
bows. Grab an exercise
ball between your ankles
and squeeze very tightly.
Lift the ball and bend your
legs. Lift your legs slight-
ly and extend your legs
straight like shown. Return
!
Don’t Forget to:
Squeeze the
ball tight.
Muscles worked:
✔ Inner thigh muscles
Ball Extension
by Brad Callen
With Twist
LEGS 205
What to do:
Lay flat on your back and
grab an exercise ball be-
tween your ankles. Lift
the ball so your legs are
about straight up in the air.
Squeeze the ball tightly
and rotate the ball between
your legs. Bring one leg to
the front of the ball while
simultaneously bringing the
other leg to the rear of the
ball as shown. Alternate
and rotate the legs back
and forth.
!
Don’t Forget to:
For balance put
your arms down
to the side of your
body. Must keep the
ball squeezed tight-
ly or you are likely
to drop it.
Muscles worked:
✔ Inner thigh muscles
LEGS
206
Inner Thigh Machine

by Brad Callen
What to do:
down on the machine and place one leg
on the leg rest. Squeeze the two leg rests
together with your one leg and hands
and then put the other leg on the outside
of the second leg rest. Squeeze the in-
ner knees together very slowly working
the inner thigh muscles. See also outer
thigh machine.
!
Don’t Forget to:
Go slowly and make sure you
bring your legs all the way to-
gether.
Muscles worked:
✔ Muscles of the inner thigh. (adductor muscles)
by Brad Callen
Multi Hip: Inner Thigh LEGS 207
What to do:
Stand on the platform of the multi-hip ma-
chine. Adjust the arm of the machine so that
it is down at about the 7:00 oʼclock posi-
tion (when doing your left leg) and about
the 5:00 oʼclock position (when doing your
right leg). Put your inner thigh against the
arm of the machine. While holding on to the
handle bars adduct your leg (that is move
the leg away towards and across your
body) as shown. Exhale as you move the
leg in and
inhale as
you return
to the start
position.
!
Don’t Forget to:
Try hard to stand as vertical as
possible. Avoid leaning over
away from the direction of your
moving leg. That is, donʼt lean left
when using your left leg or lean right
when using your right leg.
Muscles worked:
✔
glutes
Muscles of the inner thigh (hip adductor muscles) and some
SHOULDER
208
Alternating
Front Dumbbell Raises
by Brad Callen
What to do:
Hold two dumbbells close together
in front of you with your palms facing
your body. Using one arm at a tie lift
the dumbbell directly in front of you until
your arm is just above the horizontal. Al-
ternate arms. Exhale on the way up and
inhale on the way down.
!
Don’t Forget to:
Make sure one arm is all the
way down before lifting the
other.
Muscles worked:
✔ Front Deltoid (shoulder)
SHOULDER
Arnold Press
by Brad Callen
209
What to do:
This exercise is best if done sitting on an
exercise ball instead of a bench. Sit down
on an exercise ball and hold a dumbbell in
one hand in front of you. Hold with the palm
facing you and about a 90 degree angle in
your elbow. Lift the dumbbell up in the air
straightening your arm. Do all the repetitions
on one arm and then do the other. Exhale
on the way up and inhale on the way down.
This exercise was made famous by Arnold
Schwar-
zenegger
with one
modifica-
tion. Ar-
nold would twist his arm as he pressed the
dumbbell in the air so that the palm would
be facing the front by the time you extend
the arm fully. We have just taken out the
twist.
!
Don’t Forget to:
Only let your arm come down
to the point that your elbow is
about the level of your shoulder.
Muscles worked:
✔ Front shoulder
SHOULDER
210
Behind Back
Smith Machine Shrugs
by Brad Callen
What to do:
Adjust the bar on the smith machine so
that you can grab it behind your back
as shown. Grab the bar with you palms
facing the rear and unhook the bar from
the rack. Lift the shoulders up and hold
the contraction at the top for just a sec-
ond before bringing back down. Exhale
on the way up and inhale on the way
down.
!
Don’t Forget to:
Keep the arms straight. Bend-
ing the arms will work the
arms and not the shoulders and
traps.
Muscles worked:
✔ Shoulders, trapezius
SHOULDER
by Brad Callen
Dumbbell Flys On Ball

211
What to do:
Sit down on an exercise ball with two dumb-
bells. Start the exercise holding the dumb-
bells out the side with about a 90 degree
angle in your elbows as shown in the start
position. Keeping the forearms vertical
bring the arms together as shown in the fin-
ish position. Exhale as your bring the arms
together and inhale as you bring them back
!
Don’t Forget to:
Make sure when you bring your
arms together that you bring
the elbows together as well as the
hands. Also, keep the elbows up,
donʼt let the arms drop.
Muscles worked:
✔ Shoulders
SHOULDER
212
Dumbbell Press On Ball

by Brad Callen
What to do:
Sit on an exercise ball. Holding two
dumbbells hold them to your side with a
90 degree angle in your elbows and the
palms facing forward. Press the dumb-
bells over your head bringing them to-
gether at the top. Exhale on the way up
an inhale on the way back down.
!
Don’t Forget to:
Only bring your arms back
down so that the elbows are
at the same level as your shoul-
ders.
Muscles worked:
✔ Shoulders
SHOULDER
Dumbbell Shrugs
by Brad Callen
213
What to do:
Stand up and hold two dumbbells to the
side of your body. Lifting from the shoulder
raise the dumbbells as high as you can. Ex-
hale on the way up and inhale on the way
back down.
!
Don’t Forget to:
Keep the arms straight. Donʼt
bend at the elbows or you will
be working more arms and less
shoulder muscles.
Muscles worked:
✔ Shoulders, trapezious
SHOULDER
214
Front Military Press

by Brad Callen
What to do:
Sit down on a front mili-
tary bench. Pick up the
barbell with the palms
facing forward and the
bar in front of you. Lift
the bar in the air over
above your head but in
front of you. Exhale on
the way up and inhale
on the way back down.
!
Don’t Forget to:
Be careful not
to arch your
back too much. Try
sucking in the ab-
dominal muscles
to help prevent the
back arching.
Muscles worked:
✔ Shoulders, especially front shoulders
SHOULDER
by Brad Callen
Incline Shoulder Press

Machine: Side
215
What to do:
Lay down on the incline press machine.
Grab the side handles. Press up over your
head. Exhale on the way up and inhale on
the way down.
!
Don’t Forget to:
You can adjust the handles on
the machine. Adjust them so
that your elbows are beneath your
shoulders as shown in the start posi-
tion.
Muscles worked:
✔ Middle of the shoulder muscles
SHOULDER
216
Lateral Raise Machine

by Brad Callen
What to do:
Sit on the bench facing lateral raise ma-
chine. Place your arms under the arm
pads and grab onto the handles. Lift
both arms as high as you can to the side
at the same time. Exhale on the way up
and inhale on the way back down.
!
Don’t Forget to:
Donʼt let the weight touch
down between each repeti-
tion. Keep constant tension in the
muscles.
Muscles worked:
✔ Shoulders
SHOULDER
Military Press
by Brad Callen
217
What to do:
Sit down on a military press bench.
Reach behind your head and put your
hands on the barbell. Have your work
out partner help you lift the weight off
of the rack. Press the weight above and
behind your head. Exhale on the way
up and inhale on the way back down.
!
Don’t Forget to:
As with any exercise where
the weight is directly over
you it is best if it is done with a
spotter to help you in case you
get in trouble.
Muscles worked:
✔ Shoulders and neck muscles primarily. Also worked are some
arms and upper back
NOTES
by Brad Callen
by Brad Callen
Remember, it is up to you to push yourself both during your aerobic exer-

cise and during your weight training. I promise you that if you truly push
yourself and eat any modifications of the foods I have listed above, you are
guaranteed to lose weight and re-shape your body. If you ever have any
specific questions please donʼt hesitate to send me an email. I am more than
willing to help you reach your weight loss goals!
Check out our new weight loss forum (chat room) where you can always find
me or one of the other weight loss experts that are always happy to help
answer your questions. There are also many people there that may have
asked similar questions that you may have, that are already answered. So,
there is tons of information to be learned there.
You can visit the forum for free at: www.free-weight-loss-resources.com/fo-

rum
I also send out a free newsletter at the end of every month which contains
a good amount of tips and great weight loss resources that will help you
along the way. I highly recommend taking advantage of this.
You can sign up for the free newsletter at:
http://www.free-weight-loss-resources.com
Best of luck,
Brad Callen
www.free-weight-loss-resources.com
I have heard nothing about good things from people that have supplement-
ed their diet with these weight loss supplements, which Iʼd like to repeat, are
NOT weight loss pills containing ephedrine or any other harmful fat burner.
Remember, these are only the 4th piece of the puzzle. It is NOT a necessity
to take these. You may or may not use them to “supplement” the weight loss
program above and I highly recommend choosing a weight loss supplement
after you have mastered the first three steps. The following are two that I
have heard only good things from.
by Brad Callen
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by Brad Callen
NOTES 223

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Ultimate

The book “Ultimate Weight Loss Re-

No part of this book may be reproduced,

This book is supplied for information pur-

This publication is designed to provide

The reader is advised to consult with a

You cannot give this book away for free

You do not have resale rights to this

Introduction from the Author

Arenʼt Fats Bad? . . . . . . . . . . . . . . . . . . . . . . . . . 30

The Basics of Weight Loss BASICS 7

The basic concept of weight loss is

The same goes for losing weight. Formula for Weight

• Eating fewer calories

Now I know this sounds very basic,

Weight Loss Factors

Several ways to increase your

By “eating more” I donʼt mean to

You should perform some type of

What is Target Heart Rate?

minute. This is called Target Heart

You can measure your heart rate by

1. Take 220 – Age in years; This will

2. Multiply your MHR by .6 (MHR

3. 188 x .8 = 150.4 is my upper

In this example my target heart rate

Important: In order to get the most

Body Mass Index (BMI) BASICS 11

What is BMI? or less. So now a BMI of 25 to 29.9 is

Ideal Body Weight Letʼs take me for example. I am 6

If you are a man add 106 pounds

3. Once you come up with this num-

BASICS How Many Calories Do You

Need to Lose Weight?

1. Donʼt do anything: Take your

2. Slightly active (You go through a

What is Basic Metabolic 3. You are moderately active which

Ultimate Weight Loss Revealed

That goal is much too broad. Try to

The goals donʼt have to revolve en-

Now that youʼve ﬁnished doing this

Read through all of it and remember

back to this list. would be hurtful. This will help keep

Before (front) After (front)

The last and ﬁnal thing to do is to

Before (back) After (back)

Finally, you must keep a food diary.

may seem tedious, but trust me. Time ___________

Not only will this help you to stay

Time ___________ Time ___________

Time ___________ Time ___________

Time ___________ Time ___________

Weight Loss Supplements

There are so many ways to go about

The plan will make everything very

By doing so you will lose the weight

Harmful Weight Loss

The ﬁrst avenue I would like to delve

Healthy Weight Loss

Now letʼs talk about some good diet

The ﬁrst of which is a supplement by

HMB is a substance formed natural-

The idea is that if you ingest your

Lean DynamX is one of the supple- Betagen

Time _ Time _

Time _ Time _

Time _ Time _