Post on 12-Nov-2014
description
Copyright © 2008 by Strength Works Inc.
Copyright © 2008 by Strength Works Inc. All rights Reserved No portion of this manual may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Strength Works Inc., except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and all of these situations require the written approval of Strength Works Inc. prior to publication. The information in this program is for educational purposes only. The information in this program is based on my own personal experiences and my own interpretation of available research. It is not medical advice and I am not a medical doctor. The information within this program is meant for healthy adult individuals. You should consult with your physician to make sure it is appropriate for your individual circumstances. Keep in mind that nutritional needs vary from person to person, depending on age, sex, health status and total diet.
If you have any health issues or concerns please consult with your physician. Always consult your physician before beginning or making any changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
Copyright © 2008 by Strength Works Inc.
Contents
Part 1: The Adonis Index and the Natural laws of Physical Attraction
Part 2: The History of the Golden Ratio and the Adonis Index
Part 3: How beautiful people live – the Untold Benefits of an Ideal Body
Part 4: Nutrition – The Art of Eating For the Adonis Index
Part 5: Getting Started Calculating your Waist Size and Shoulder Size
Part 6: The ADONIS INDEX WORKOUTS The Golden Ratio and the Fibonacci Numbers
Part 7: Choosing the Right Weight: It’s all about Feel
Part 8: The Adonis Index Shoulder/Waist Ratio Chart
Copyright © 2008 by Strength Works Inc.
Part 1: The Adonis Index and the Natural laws of Physical Attraction
Take a second before you start reading this book and think about all the people you know who
lift weights. Chances are some of them are very dedicated gym goers. They might workout three, four
even five times a week. However, do any of them really have an ultimate goal that they are working
towards? More importantly, do they have a plan to get there?
Most likely, they are working out for one reason: to get big and to look good. Unfortunately, getting big
and looking good are two very different goals. In fact, working out with the intention of “getting big” can
actually prevent you from “looking good”. Many trainers have reported personally seeing guys make
themselves look worse just because they haphazardly started working out and trying to “get big”.
There is a specific area of research called Anthropology that involves the in‐depth examination of how
people interact with one another. This research has shown us that all human beings have the ability to
pick out a beautiful and attractive person. There is a true art and science to creating a perfect body and
it applies specifically to how women view the male physique. This is true no matter where you are from
or how old you are. An 80 year old woman from Paris will pick out the same good looking male body just
as easily as a 22 year old girl from Brazil.
For years anthropologists have been searching for the reason why you, I and all people find the same
body attractive. What they have found is that the secret lies in mathematics. That’s right; a special
Copyright © 2008 by Strength Works Inc.
mathematical equation governs the way the human mind indentifies all beauty in the world. What is
even more startling is that this same mathematical equation can be used to develop a body that women
find irresistible, because it can be uniquely applied to weightlifting methodology to create the ideal
masculine body.
This secret mathematical principle is called the ADONIS INDEX and it is based on the
mathematical equation of the GOLDEN RATIO = 1:1.618
The ADONIS INDEX was created by applying the mathematical principle of the GOLDEN RATIO to the
perfect male physique. Research studying the ideal proportions for a man’s body has found that the
ADONIS INDEX is the road map to the ideal male body that will attract all women and hold social power
over all men. The ADONIS INDEX WORKOUT is the only workout in existence that is mathematically
designed to constantly move you your body towards having the ideal ADONIS INDEX proportions.
To understand the power of the mathematics behind the ADONIS INDEX and harness the hypnotic effect
it can have on people, you need to understand its history.
Copyright © 2008 by Strength Works Inc.
Part 2: The History of the Golden Ratio and the Adonis Index
When applied to the proportions of a man’s body, the Golden Ratio creates the Adonis Index, the exact
ratio that holds the key to physical attraction, a superior male body shape, social power and ultimately a
better life.
The golden ratio is found both in nature and in the architecture and art created by the world’s brightest
minds. In nature, the proportions of the golden ratio are found from the contours of seashells to the
spirals of pineapples. Some of the most astounding architecture in the world, like the pyramids of Egypt
and the Parthenon in Greece, were constructed using the proportions of the golden ratio.
Michelangelo’s “David” and Leonardo da Vinci’s “Vitruvian Man” are considered amongst the most
beautiful artistic representations of the human form. It should come of no surprise that they too display
the perfect proportions provided by the golden ratio.
The importance of the golden ratio to the human form can be further explained when we take a closer
look at the dimensions of the human body.
Euclid of Alexandria first wrote about the golden ratio in his book “Elements” back in 255‐265 BC. Ever
since then, scientists, designers and artists have found that the golden ratio not only governs the
properties of growth, but it also governs the proportions of the ideal human body.
Copyright © 2008 by Strength Works Inc.
Part 4: Nutrition – The Art of Eating For the Adonis Index
Nutrition is a key component to moving your body closer to Adonis Index proportions. Most guys who
are close to the Adonis Index eat a diet that helps them stay there. After all, once you’ve experienced
the amazing effects of the Adonis Index, there’s no way you’ll want to give it up. Beer and chicken wings
every night just isn’t worth giving up the power of the Adonis Index. Now don’t get me wrong, I’m a fan
of the fun foods, but there has to be a limit. The fastest way to burn fat is with a good nutrition plan.
Years of nutrition and metabolism research has combined to illustrate the way we need to eat in order
to lose fat and move our bodies closer to Adonis Index proportions. The Adonis Index nutrition
program outlines a scientifically sound nutrition program that is the perfect complement to the Workout
and is essential to achieving success as quick as possible.
There are 3 different Adonis Index Nutrition Programs:
BURN – maximum fat burning focus
BUILD & BURN – Fat burning combined with Lean muscle building
BUILD –Lean muscle building focus
Warming up
A good warm up before any workout is important.
Go through the following warm up before each workout using a light manageable weight for each of the
exercises:
(Note: Choose warm up weights that are approximately 30‐50% of your working weight.)
Curl & press 1 set x 21 reps 30 seconds rest
Push Ups 1 set x 21 reps 30 seconds rest
Bent Dumbbell Row 1 set x 21 reps 30 seconds rest
Step Ups (bodyweight) 1 set x 13 reps 30 seconds rest
Pulldown & Pressdown 1 set x 21 reps 30 seconds rest
Bodyweight Squats 1 set x 21 reps 30 seconds rest
BBUUIILLDD && BBUURRNN WWeeeekk 55:: LLeeaann MMuussccllee BUILD & BURN Week 5: Day 1 Lean Muscle
Exercise
Sets Reps Rest (Sec) Cable Curls 2 13 60 Dumbbell Curls 2 13 60
Incline Dumbbell Curls 2 8 90 Barbell Curls 2 8 90
AI Curl & Press 3 8 90 Seated Shoulder Press 5 8 90 Wide Grip Pulldowns 3 13 60 Standing Lateral Raise 2 13 60
BUILD & BURN Week 5: Day 2 Lean Muscle
Exercise
Sets Reps Rest (Sec) Step Ups 2 13 60 Reverse Lunge 2 13 60
Dumbbell Squat 2 8 90 Stiff Leg Deadlift 2 8 90
AI
Squat & Press 3 8 90 Incline Dumbbell Press 5 8 90 High Pull 3 13 60
Shrugs 2 13 60
BUILD & BURN Week 5: Day 3 Lean Muscle
Exercise
Sets Reps Rest (Sec) Tricep Rope Pushdowns 2 13 60 Close Hands Push ups 2 13 60
Incline Tricep extension (barbell) 2 8 90 Tate Press 2 8 90
AI
Pulldown & Pressdown 3 8 90 Standing Dumbbell Press 5 8 90
Upright Row 3 13 60 Bent Dumbbell Row 2 13 60
BUILD & BURN Week 5: Day 4 Lean Muscle
Exercise
Sets Reps Rest (Sec)
Seated Calf Raise 3 13 60 Calf Press 3 13 60
One leg Calf Raise (dumbbell) 2 8 90
AI
Cable Face Pulls 3 13 90 Low Pulley Row Wide Grip 5 8 90
Curl & Press 2 8 60 Seated Lateral Raises 3 13 60
BBUURRNN WWeeeekk 99:: MMeettaabboolliicc AAcccceelleerraattiioonn
BURN Week 9: Day 1 Metabolic Acceleration
Exercise
Sets Reps Rest (Sec) Cable Curls 2 21 60 Dumbbell Curls 2 13 60
Tricep Rope Pushdowns 2 21 60 Tricep Extension (Dumbbell) 2 13 90
AI Dumbbell Upright Row 3 13 90 Seated Dumbbell Press 3 13 90 Incline Flye 3 13 90 Shrugs 2 21 60 Stability Ball Roll outs 2 21 60
BURN Week 9: Day 2 Metabolic Acceleration WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Push Ups 21 Bodyweight Squats 21 Curl and Press 13
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Close Hands Push Ups 21 Prisoner Squat 21 Bent Dumbbell Row 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Reverse Lunge 13 Wide Grip Pulldowns 13 Stability Ball Curl Ups 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Incline Dumbbell Press 13 Standing Calf Raises 21 Stability Ball Roll Outs 21
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Dips 21 Seated Calf Raises 21 Dumbbell Squat & Press 13
BURN Week 9: Day 3 Metabolic Acceleration
Exercise
Sets Reps Rest (Sec) Step Ups 2 21 60 Dumbbell Squat 2 21 60
Reverse Lunge 2 13 90 Stiff Leg Deadlift 2 13 90
AI
Squat & Press 3 13 90 Incline Dumbbell Press 3 13 90 Wide Grip Pulldown 3 13 90 Bent Dumbbell Row 2 21 60
Standing Lateral Raises 2 21 60
BURN Week 9: Day 4 Metabolic Acceleration WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Bodyweight Squats 21 Offset Push ups 8 Stability Ball Roll Outs 13
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Push Up & Row 8 Reverse Lunge 21 Standing Dumbbell Press 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Standing Calf Raises 21 Upright Dumbbell Row 13 Stability Ball Curl Ups 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Close Hands Push Ups 13 Prisoner Squat 21 Stability Ball Roll Outs 21
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Bench Squat & Press 13 Standing Calf Raises 21 Dips 21
4 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
You’ve made it to the end of Week Four! You’ve either just completed your entire Level 1 Personalized Nutrition Program, or you are one third of the way through your Ultimate Program. If you’re on a Level 1 Personalized Nutrition Program, this is only the end of your journey if that’s what you want it to be. You will continue to get results by simply repeating your Program and progressing to the next two documentation points, Week Eight and Week Twelve. Or order your Ultimate Program now to get even more dramatic results!
THE END OF WEEK FOUR
5 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
PLACE YOUR FRONT PHOTO HERE PLACE YOUR BACK PHOTO HERE
STATSSTATSWeight
Body fat percentage
Body Fat Mass (BFM)
Lean Body Mass (LBM)
lbs.
%
lbs.
lbs.
MEASUREMENTSMEASUREMENTSBODY PART
Neck
Shoulders
Right Bicep
Left Bicep
Right Forearm
Left Forearm
Chest
Waist
Right Mid Thigh
Left Mid Thigh
Right Mid Calf
Left Mid Calf
RELAX FLEX
Weight
Body fat percentage
Body Fat Mass (BFM)
Lean Body Mass (LBM)
lbs.
%
lbs.
lbs.
STATSSTATS MEASUREMENTSMEASUREMENTS
Neck
Shoulders
Biceps
Chest
Waist
Thigh
Calf
BODY PART RELAX FLEX
*NOTE: Boxes shown asright and left measurements.
, please add your
WEEK FOUR
YOUR PHOTOGRAPHS
WEEK FOUR
YOUR MEASUREMENTS
8 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
CONGRATULATIONS! You did it! You’ve either made it all the way to the end of your Ultimate Pro-
gram, or you’ve repeated your Level 1 Program three times! The determination, drive and effort it took for you to get here makes this a truly impressive accomplishment. After this photograph and measurement session, it’s time to go reward yourself. You deserve it! And if you’d like, visit our website at www.empowerednutrition.com/adonis and let us know about your journey, because we love hear-ing from people like yourself. Of course, eating well is a lifelong journey, but now you have the tools, the knowl-edge and the experience to make that journey easy. It’s something that will never stop rewarding you!
THE END OF WEEK TWELVE
9 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
PLACE YOUR FRONT PHOTO HERE PLACE YOUR BACK PHOTO HERE
STATSSTATSWeight
Body fat percentage
Body Fat Mass (BFM)
Lean Body Mass (LBM)
lbs.
%
lbs.
lbs.
MEASUREMENTSMEASUREMENTSBODY PART
Neck
Shoulders
Right Bicep
Left Bicep
Right Forearm
Left Forearm
Chest
Waist
Right Mid Thigh
Left Mid Thigh
Right Mid Calf
Left Mid Calf
RELAX FLEX
Weight
Body fat percentage
Body Fat Mass (BFM)
Lean Body Mass (LBM)
lbs.
%
lbs.
lbs.
STATSSTATS MEASUREMENTSMEASUREMENTS
Neck
Shoulders
Biceps
Chest
Waist
Thigh
Calf
BODY PART RELAX FLEX
*NOTE: Boxes shown asright and left measurements.
, please add your
THE END OF WEEK TWELVE
YOUR PHOTOGRAPHS
THE END OF WEEK TWELVE
YOUR MEASUREMENTS
20 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
“Luck is what happens when preparation meets opportunity” - Elmer G. Letterman
Why do Diets Succeed?
Diets succeed when:1. They are based on realistic, healthy philosophies.2. They help set short- and long-term goals that are realistic and achievable and provide fast visual, emotional and physical results.3. They are clearly laid out for you, with all the groundwork, information and planning provided and customized to you personally. This helps make it easy to succeed!4. They are not unreasonably restrictive in calories and nutrients and are easy to adopt on a day-to-day basis.5. They encourage involvement and support from others. An empowering nutrition program includes the support of your family, friends, and nutrition and fitness professionals. Support can also be found at www.empowerednutrition.com /adonis
A successful diet provides a healthy, simple and enjoyable experience. By providing you with all the tools needed to succeed you are in control of your success.
This section of the manual is the most important because it educates you
27 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
Do you see where we’re going with this? High levels of blood sugar stimulate the production of insulin, which instructs your body to store blood sugar as fat. That means you gain fat! If you lower insulin levels and increase glucagon levels, your body will begin to convert fat into blood sugar, where it will be used by your body as fuel. This means you lose fat! Think of insulin as a fat storage hormone and glucagon as a fat burning hormone.
How can you control the level of these hormones? The answer is food. What you eat controls your hormones. Let’s take a look at the three macronutrient groups, protein, carbohydrates and fat, and how they affect your insulin and gluca-gon levels.
The Effect of Protein on Blood Sugar Hormones
Protein is one of the most effective weapons against fat because it stimulates the release of glucagon. The production of glucagon counters the production of insulin caused by consuming carbohydrates (we’ll examine carbs in the next section), which creates a hormonal balance that evens out your blood sugar levels. This stops feelings of tiredness and sleepiness after meals, reduces cravings for carbohydrates, and suppresses hunger.
The Effect of Carbohydrates on Blood Sugar Hormones
Because carbohydrates are converted into blood sugar by your body, over-consumption causes your blood sugar level to spike. This stimulates your body to produce insulin in order to reduce your blood sugar level. This means the end result of over-consuming carbohydrates is an increase in insulin levels. Remember that insulin is a fat storage hormone! Thus, over-eating carbohydrates makes you fatter not just because of their calories, but because they increase blood sugar levels and insulin, which makes your body store fat.
EFFECTS ON INSULIN GLUCAGON
Blood Glucose
Fat Storage
Cholesterol
Lowers Levels
Increases
Raises Levels
Raises Levels
Decreases
Lowers Levels
BALANCING INSULIN & GLUCAGONBALANCING INSULIN & GLUCAGONThe Following Highlights Some of the Effects of Insulin & Glucagon
36 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
These substitution charts let you easily replace ingredients in your Personalized Nutrition Program with other ingredients that have the same nutrition value. Each ingredient and quantity you see in each chart is equivalent to any other ingredient and quantity in the same chart. For example, in the Protein chart, “Chicken breast, skinless” is listed with a quantity of 1 oz, and “Haddock” is listed with a quantity of 1 1/2 oz. This means that in any given recipe, you may swap one ounce of chicken breast for one-and-a-half ounces of haddock. So in a recipe that requires three ounces of chicken breast, you may use four-and-a-half ounces of haddock instead.
Only popular ingredients are listed in these charts. For full substitution charts that list all ingre-dients, please visit your Adonis Index - Empowered Members Area, using the personal access information contained in your cover letter.
Appendix A
SUBSTITUTION CHARTS------------------------------------------------------------------------
PROTEIN SUBSTITUTION CHART
Bass, Sea
Beef, lean cuts
Calamari
Catfish
Cheese, low or non-fat
Chicken breast, deli-style
Chicken breast, skinless
Chicken, dark meat, skinless
Cod
Cottage cheese, low-fat
Crab
Egg-whites
Feta cheese
Goat cheese
Ground beef (< 10% fat)
Haddock
Halibut
Hard cheeses
Lamb, ground (< 10% fat)
Lamb, lean
Lobster
1 1/2 oz
1 oz
1 1/2 oz
1 1/2 oz
1 oz
1 1/2 oz
1 oz
1 oz
1 1/2 oz
1/4 cups
1 1/2 oz
2
1 oz
1/4 cups
1 1/2 oz
1 1/2 oz
1 1/2 oz
1 oz
1 oz
1 1/2 oz
1 oz
1 oz
2 oz
1 oz
1 oz
7 grams
1/4 cups
1 1/2 oz
1 oz
1 oz
1 oz
1 1/2 oz
1 1/2 oz
1 1/2 oz
1 oz
1 oz
2 oz
1 oz
1 oz
1 1/2 oz
1 oz
1 1/3 oz
Mozzarella cheese, skim
Mussels
Pork chop
Pork, lean
Protein powder
Ricotta cheese, skim
Salmon steak
Salmon, canned
Sardines, canned (not in oil)
Sashimi
Shrimp
Snapper
Sole
Soy, ground
Textured Vegetable Protein
Tofu
Tuna, canned in water
Tuna, steak
Turkey breast, deli-style
Turkey breast, skinless
Whitefish
INGREDIENT QUANTITY INGREDIENT QUANTITY
Protein Substitution Chart
37 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
CARBOHYDRATES SUBSTITUTION CHART
Alfalfa sprouts
Apples
Applesauce
Artichoke hearts
Asparagus
Bananas
Bean sprouts
Beans, black
Beans, green or yellow
Blackberries
Blueberries
Broccoli
Brussels sprouts
Cabbage
Cantaloupes
Carrots
Cauliflower
Celery
Cherries
Chickpeas
Corn on the cob
Corn, canned
Crackers
Cucumber
Eggplant
Grapefruits
Grapes
Honeydew melon
Kidney beans
10 cups
1/2
1/3 cups
1 cups
12 spears
1/3
1 1/2 cups
1/4 cups
1 1/2 cups
1/2 cups
1/2 cups
3 cups
1 1/2 cups
3 cups
1/4
1 cups
4 cups
2 cups
8
1/4 cups
1/3 cobs
1/4 cups
4
4 cups
1 1/2 cups
1/2
1/2 cups
2/3 cups
1/4 cups
1
10 cups
2 cups
1/2
1/3 cups
1/2 cups
1/2
1/4 cups
1
1/2
2
1
1/2 cups
1/2
1
2 cups
1/3 cups
1 tbsp
1 cups
1/3 cups
1/2 slice
1/2 cups
1/2 slice
3 1/2 cups
1 cups
1/2 cups
2
1/2 slice
2 cups
Kiwis
Lettuce, romaine
Mushrooms
Nectarines
Oatmeal
Onions
Oranges
Pasta
Peaches
Pears
Peppers (bell or cubanelle)
Pickles
Pineapple
Pita
Plums
Popcorn
Potato
Raisins
Raspberries
Rice
Rye bread
Salsa
Sourdough bread
Spinach
Strawberries
Tomato sauce
Tomatoes
Whole grain bread
Zucchini
INGREDIENT QUANTITY INGREDIENT QUANTITY
Carbohydrate Substitution Chart
38 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
FATS SUBSTITUTION CHART
Almonds, slivered
Almonds, whole
Butter
Cream (half & half)
Cream cheese
Cream cheese, light
Guacamole
Low fat salad dressings
Macadamia nuts
1 tbsp
3
1/3 tsp
1/2 tbsp
1 tsp
2 tsp
1 tbsp
1 tbsp
1
1 tsp
1/3 tsp
3
1 tsp
1/3 tsp
6
1/4 oz
1/5 oz
3
Mayonnaise
Olive or monounsaturated oil
Olives
Peanut butter, natural
Peanut oil
Peanuts
Pumpkin seeds
Sunflower seeds
Walnuts
INGREDIENT QUANTITY INGREDIENT QUANTITY
MIXED PROTEIN / CARBOHYDRATE SUBSTITUTION CHART
Beans, mixed, various
Lentils
Milk, low-fat (1%)
1/4 cups
1/4 cups
1 cups
1/4 cups
1 1/2 oz
1/2 cups
Soybeans
Tempeh
Yogurt, plain
INGREDIENT QUANTITY INGREDIENT QUANTITY
Fats Substitution Chart
Mixed Protein / Carbohydrate Substitution Chart
Copyright © Empowered Nutrition Systems. Empowered Nutrition Systems, Empowered Nutrition andthe Empowered logo are trademarks of Empowered Nutrition Systems.
39 •
Ad
onis
Ind
ex -
Em
pow
ered
Nut
ritio
n
www.adoniseffect.com Adonis Burn 1 www.empowerednutrition.com/adonis
Personalized Nutrition Programs powered by Empowered Nutrition – www.empowerednutrition.com Copyright © 2008 Empowered Nutrition Systems
Here’s just a quick glimpse of many of the features of each of these plans and of the Personalized Nutrition Programs. If you already know you want an Adonis Index Personalized Nutrition Program click here: www.empowerednutrition.com/adonis
ADONIS INDEX MEAL PLANS
Features / Benefits
Adonis Index Meal Plans 1,2,3
Adonis Index Empowered Personalized
Nutrition Programs
Powerful Proven Results
Fast Simple Game Plan to Succeed
6 weeks Standard AI Meal Plans
Adonis Index Burn Plans
Adonis Index Build Plans
Adonis Index Build & Burn Plans
2-12 weeks Personalized Nutrition Plans
Complete Weekly Grocery Lists
Personal Cover Letter
Motivational, Goal Setting AI Manuals
Delicious, easy to follow recipes
Macro Nutrient Breakdowns per Meal
Private Members Area Access and Password
Adonis Index Email Newsletters
Adonis Index Empowered Nutrition Newsletters
Your Information
Your Schedule
Your Goals
Your Foods
Your Results
Personalized just for you
No Headaches
No Hassles
Just Results
Faster Personal Success Rate
Achieve the AI score
Achieve the AI score Faster
Let us know if you just must eat tomatoes and toast for breakfast
Now you have all the tools (AI Workout, Exercises, Plans and Nutrition Programs) go out there and get started and remember help is just a click away and success will be yours today.
www.adoniseffect.com Adonis Burn 1 www.empowerednutrition.com/adonis
Personalized Nutrition Programs powered by Empowered Nutrition – www.empowerednutrition.com Copyright © 2008 Empowered Nutrition Systems
7:00 am Breakfast Meal Portions: P:6 C:2 F:5 Item Portions Preparation Suggestions:
1/2 cup Milk, low fat (1%) 7 Egg whites 2 oz Cheese, low or non fat 1/2 cup Celery 1/2 Pepper (bell or cubanelle) 1/2 Nectarine 1 2/3 tsp Olive or monounsaturated oil
.50 PC 3.50 P 2.00 P .25 C .25 C
1.00 C 5.00 F
Calories: 375
Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately.
9:00 am Snack Meal Portions: P:3 C:2 F:3 Item Portions Preparation Suggestions:
1 cup Milk, low fat (1%) 14 grams Protein powder 3/4 cup Watermelon 1 tsp Olive or monounsaturated oil
1.00 PC 2.00 P 1.00 C 3.00 F
Calories: 237
Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!
11:00 am Mid Meal Meal Portions: P:6 C:3 F:5 Item Portions Preparation Suggestions:
9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 5 tbsp Almonds, slivered
6.00 P .50 C
1.00 C .50 C
1.00 C 5.00 F
Calories: 411
Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way!
2:00 pm Snack Meal Portions: P:3 C:2 F: 3 Item Portions Preparation Suggestions:
3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered
3.00 P .33 C
1.00 C .67 C 3.00 F
Calories: 237
Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy!
5:00 pm Dinner Meal Portions: P:5 C:2 F:5 Item Portions Preparation Suggestions:
5 oz Beef, lean cuts 1 cup Broccoli 3/4 cup Brussels sprouts 1 cup Cauliflower 1/4 cup Chickpeas 1 2/3 tsp Olive or monounsaturated oil
5.00 P .33 C .50 C .25 C
1.00 C 5.00 F
Calories: 347
Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste.
7:00 pm Snack Meal Portions: P:3 C:2 F:2 Item Portions Preparation Suggestions:
21 grams Protein powder 1/2 Orange 1 cup Raspberries 12 Peanuts
3.00 P 1.00 C 1.00 C 2.00 F
Calories: 210
Protein Shake with Fruit Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side.
Total Daily Portions: Protein: 26 Carbohydrates: 13 Fat: 23 Calories: 1817 ** Remember to drink between 10 and 12 glasses of water per day. **
Notes:
Day: 1 Schedule: 11:00 am Mid Meal 7:00 pm Snack 7:00 am Breakfast 2:00 pm Snack 9:00 am Snack 5:00 pm Dinner
Workout: Cardio/Weight at 8:00 am
www.adoniseffect.com Adonis Build&Burn 2 www.empowerednutrition.com/adonis
Powered by Empowered Nutrition – www.empowerednutrition.com + Copyright © 2008 Empowered Nutrition Systems
7:00 am Breakfast Meal Portions: P:6 C:4 F:6 Item Portions Preparation Suggestions:
1/2 cup Milk, low fat (1%) 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 3/4 Banana 2 tsp Olive or monounsaturated oil 25 grams Protein powder
.50 PC 2.00 P 1.00 C 2.25 C 6.00 F 3.57 P
Calories: 474
Your favorite cereal mixed with fruit. Enjoy the cheese on the side.
9:00 am Snack Meal Portions: P:4 C:2 F:3 Item Portions Preparation Suggestions:
28 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi 1 tsp Olive or monounsaturated oil
4.00 P 1.00 C .50 C .50 C 3.00 F
Calories: 265
Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!
11:00 am Mid Meal Meal Portions: P:6 C:3 F:6 Item Portions Preparation Suggestions:
6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries 2 tsp Olive or monounsaturated oil
6.00 P .25 C .50 C .50 C .50 C
1.00 C 6.00 F
Calories: 438
Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad.
2:00 pm Snack Meal Portions: P:3 C:2 F: 3 Item Portions Preparation Suggestions:
3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts
3.00 P 2.00 C 3.00 F
Calories: 237
Cheese, Applesauce & Peanuts Enjoy this quick snack.
5:00 pm Dinner Meal Portions: P:7 C:3 F:3 Item Portions Preparation Suggestions:
1/2 cup Yogurt, plain, low fat 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow 1 tsp Olive or monounsaturated oil
1.00 PC 6.00 P .50 C
1.00 C .67 C 3.00 F
Calories: 385
Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot.
7:00 pm Snack Meal Portions: P:3 C:2 F:2 Item Portions Preparation Suggestions:
1 cup Milk, low fat (1%) 14 grams Protein powder 1/2 Tangelo 2/3 tsp Olive or monounsaturated oil
1.00 PC 2.00 P 1.00 C 2.00 F
Calories: 210
Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!
Total Daily Portions: Protein: 29 Carbohydrates: 16 Fat: 23 Calories: 2009 ** Remember to drink between 10 and 12 glasses of water per day. **
Notes:
Day: 3 Schedule: 11:00 am Mid Meal 7:00 pm Snack 7:00 am Breakfast 2:00 pm Snack 9:00 am Snack 5:00 pm Dinner
Workout: Rest
www.adoniseffect.com Adonis Burn 3 www.empowerednutrition.com/adonis
Personalized Nutrition Programs powered by Empowered Nutrition – www.empowerednutrition.com Copyright © 2008 Empowered Nutrition Systems
7:00 am Breakfast Meal Portions: P:7 C:4 F:7 Item Portions Preparation Suggestions:
10 Egg whites 1 cup Oatmeal 2 1/3 tsp Olive or monounsaturated oil 2 oz Cheddar cheese, light/low fat 1/3 cup Applesauce
5.00 P 3.00 C 7.00 F 2.00 P 1.00 C
Calories: 529
Eggs with oatmeal on the side. Enjoy applesauce on teh side on in the oatmeal with your oils!
9:00 am Snack Meal Portions: P:4 C:2 F:4 Item Portions Preparation Suggestions:
1 cup Milk, low fat (1%) 21 grams Protein powder 1/2 cup Guava 1 1/3 tsp Olive or monounsaturated oil
1.00 PC 3.00 P 1.00 C 4.00 F
Calories: 292
Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!
11:00 am Mid Meal Meal Portions: P:7 C:3 F:6 Item Portions Preparation Suggestions:
10 1/2 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings
7.00 P 3.00 C 4.00 F 2.00 F
Calories: 466
Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill!
2:00 pm Snack Meal Portions: P:3 C:2 F: 3 Item Portions Preparation Suggestions:
3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts
3.00 P 2.00 C 3.00 F
Calories: 237
Cheese and Grape Snack Enjoy items separately!
5:00 pm Dinner Meal Portions: P:7 C:3 F:5 Item Portions Preparation Suggestions:
7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli 1 2/3 tsp Olive or monounsaturated oil
7.00 P 1.00 C .50 C .30 C .50 C .67 C 5.00 F
Calories: 439
Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad.
7:00 pm Snack Meal Portions: P:3 C:2 F:2 Item Portions Preparation Suggestions:
1 cup Milk, low fat (1%) 14 grams Protein powder 3/4 cup Papaya 2/3 tsp Olive or monounsaturated oil
1.00 PC 2.00 P 1.00 C 2.00 F
Calories: 210
Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!
Total Daily Portions: Protein: 31 Carbohydrates: 16 Fat: 27 Calories: 2173 ** Remember to drink between 10 and 12 glasses of water per day. **
Notes:
Day: 6 Schedule: 11:00 am Mid Meal 7:00 pm Snack 7:00 am Breakfast 2:00 pm Snack 9:00 am Snack 5:00 pm Dinner
Workout: Rest
www.adoniseffect.com Adonis Burn 1 www.empowerednutrition.com/adonis
Personalized Nutrition Programs powered by Empowered Nutrition – www.empowerednutrition.com Copyright © 2008 Empowered Nutrition Systems
Grocery List Total items required to meet meal requirements from day 50 to day 56
Protein
14 oz Cheese, low or non fat
280 grams Protein powder 18 oz Chicken breast, deli
style 18 oz Beef, lean cuts
46 Egg whites 6 oz Pork, lean
2 1/4 cups Cottage cheese, light/low fat
18 oz Shrimp 6 oz Snapper
2 oz Anchovies 7 1/2 oz Catfish
5 oz Chicken breast, skinless 2 oz Tofu
7 1/2 oz Salmon steak 6 oz Pork chop
3/4 cup Ricotta cheese, skim
Carbohydrates
1 Pear 1/2 cup Guava
1 1/2 Cantaloupes 1 Orange
4 cups Mushrooms 1 cup Onions
3 1/4 cups Beans, green or yellow 3/4 cup Papaya
2 cups Peaches, canned 1 Nectarine
1 1/2 cups Cabbage 1 3/4 cups Chickpeas 3 1/2 cups Blueberries
1/2 Kiwi 5/6 cup Mandarin orange, canned
3 cups Raspberries 1 cup Strawberries
2 1/2 Peppers (bell or cubanelle) 3 cups Broccoli
3 cups Cauliflower 3 cups Cherry tomatoes
3 cups Zucchini 3/4 cup Brussels sprouts
1/2 Tangelo 1/3 Banana 1 cup Leeks
1/2 cup Pasta 2/3 cup Applesauce 1 3/4 cups Spinach
1 1/3 cups Rice 1 1/2 cups Tomatoes 1/4 cup Blackberries 1 1/4 cups Grapes
1/3 cup Fruit cocktail 3 cups Lettuce, romaine
3/4 Tomato 3/4 cup Watermelon
2/3 cup Honeydew melon 12 spears Asparagus
4 Crackers 2 pieces Dates
Fats
10 Macadamia nuts 38 1/3 tsp Olive or
monounsaturated oil 120 Peanuts
14 tbsp Almonds, slivered
Other
13 cups Milk, low fat (1%)
2 cups Yogurt, plain, low fat