Looks like my mom has been feeding him too many treats this summer while he stayed with her. We’re going to step up the dog walks when I take him back to Toronto next week.  And he’ll eat less, too. My mom’s a softie when it comes to his begging.

But we all know diet is more important than exercise, right? So lots of nutrition to cover this week…important to help you get the right diet for your fat loss program.

*******************

Question: Hey Craig, what do you think of the gluten-free diet? – Mary

Answer: That’s a great question. I personally don’t follow the diet but if you’re a sports fan, you may know that US Open winner Novak Djokovic has been on a gluten-free diet this year and that has been attributed to his amazing run on the courts.

It’s possible a gluten-free diet helped him with:

1) Reduced systemic inflammation
2) Faster recovery time
3) Less immune system overload
4) Better nutrient absorption from food
5) Better gut motility and function

While I don’t know much about this type of diet, I know a gentleman down in Texas who does. His name is Peter Osborne, a chiropractor from near Houston, and I saw him speak last weekend in San Diego.

Wow, was he ever passionate about this type of eating. So I checked out his site, and he has a lot of articles on gluten free eating, including for weight loss, here:

http://www.glutenfreesociety.org/

Peter also has a gluten-free cookbook to help you out.

If you try it, let me know what you think.

Question: Hi Craig. Is there a certain formula i should use to figure out how many calories a day i need to lose fat? I have found a few on the internet, but since I am doing your programs, I would like to go by what you recommend.

Answer: For calories, I like this simple solution.

Step 1 - Find out how many calories you are eating now (with Fitday.com)

Step 2 – Improve the quality of your diet (more F&V)

Step 3 - If you are not losing weight, decrease calories by 10%

It sounds so simple, but it works, I promise you.

Question: Hello my name is Josh. I live in Texas, married with one young child (16 months). I have been overweight for as long as I remember. However after my fathers recent heart attack I have decided to not follow in his foot steps. so I started to change my diet and now looking to really get into working out.

at present: I weigh 275 lbs, 5’9”, 29 years old

My previous diet consisted of what ever I felt like with a bunch of soda. My current diet is a green smoothie (I follow a recipe of an apple, a pear, a hand full of spinach or kale, mixed in a blender with coconut water to make the smoothie) I have two a day one for breakfast and one at lunch.

I will eat mostly veggies at lunch and dinner with a little bit of meat and have cut out sodas all together. so far im doing good on this diet, however may need to tweak this a bit when I start the work outs.

Have had baseline blood work done and all levels are within normal limits so im good there. However my blood pressure in borderline high.

My goals are simple, loose wight, fat and keep it off.

Answer: Hey Josh, Welcome to Turbulence Training. Great to hear from you. I recommend eating more protein (consider adding some protein powder to the drinks – or have some eggs at breakfast).

Snacking on almonds between meals is fine.

I don’t want to discourage you, but your planned transition is a big one, and we want to make sure you have safeguards in there so you don’t fall back to old eating patterns.

Looking forward to your success. I’m sure your wife is proud of you. I know I am.

Question: You say that you used the TT for bodybuilding which was “one of the programs that helped you reach peak strength and mass of 194 pounds at 9% body fat”. Would this be a good place to start for my goals as described above. How many calories were you consuming?

Answer: At least 3500 calories per day. And this was back before I had my dog…or just around the time I got him. I was training clients from all morning, training around 2pm, and then training clients again from 3-6.

That was back in the after workout chocolate milk days, and 12-inch subway subs for lunch. Not as healthy as I eat now, but you have to cheat a little bit to get 3500 calories.

Those were the good old days.

Question: Can you give me alternative exercises for: Seated/Strap Rows, Chinups, Bulgarian Split Squat, SB Jackknife, and SB or Strap Pike?

Answer:

• Seated or Strap Row-DB rear delt raise
• Chin ups  -db row
• Bulgarian Split Sqaut -DB Split Squat
• SB Jacknife – Mountain Climber
• SB Pike or Strap Pike -Plank
• Pull ups -DB Row

**************************

You know what, on the topic of Exercise Substitutions, let me give you a big, big list. This should cover most questions.

Let me know if you still need an alternative.

What can you use to replace the deadlift?

Answer: The only direct replacement is a dumbbell squat. Otherwise, just replace with any lower body exercise paired with a row.

• For example, do a barbell lunge and DB row.
• Or pair a Stability Ball Leg Curl + DB Row.

Question: What exercises can I use to replace lunges if I have knee soreness?

Answer:  First, see a doctor and have them diagnose the problem. Second, see a therapist and have them treat the issue. Third, see a trainer and have them assess where you need to work on flexibility and how you can include some “knee-friendly”
exercises in your workout program.

These exercises include:

• Lying Hip Extensions (also known as Lying Hip Bridges)
• Single-leg Hip Extensions
• Lying Hip Extensions with your feet on the ball Lying Stability
• Ball Leg Curls

For DB Incline Press – You can do…

• DB Chest Press
• DB Floor Press
• DB Standing 1-Arm Shoulder Press
• Dips with Knee-ups

For DB Chest Supported Row - You can do…

• DB Row
• BB Row
• Seated Row
• DB Renegade Rows
• DB Rear Deltoid Raise

For Dips with Knees-up – You can do…

• Any version of close-grip pushup
• DB Floor Press
• DB Close-grip Press
• DB Close-grip Floor press

For DB Chest Presses (of any kind)- You can do one of these:

• Pushups
• Close-grip pushups
• Decline pushup
• Elevated pushups
• Off-set pushups
• Pushups with your feet on the ball
• Pushups with your hands on the ball
• Spiderman pushups
• Pike pushups
• Decline close-grip spiderman pushups (really hard)

For DB Split Squats – You can do:

• 1-leg lying hip extensions for beginners
• High-rep Bulgarian split squats for advanced
• High-rep split squats with your front foot elevated 4-6 inches
• 1-leg deadlifts
• 1-leg squats onto bench
• 1-leg squats standing on the bench
• Deepstep-ups
• Reaching lunges

In place of bodyweight rows, you can do:

• DB rows
• DB elbow-out row
• DB chest supported row
• DB rear deltoid raises
• Stickups/prone stickups/WYTs
• Band rows
• -Bb rows
• Seated cable rows

In place of pull-ups and chinups, you can do:

• DB rows
• DB pullovers
• Underhand grip pulldowns (kneeling) – replace chinups
• Overhand grip pulldowns (kneeling) – replace pull-ups
• Assisted chinups/pull-ups using machine

Back on track,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS – If you have a question, just drop by the TT FB page here to ask it:

=> http://www.TurbulenceTrainingFanpage.com

And don’t forget…just ONE DAY left to enter the 12th TT Transformation Contest here:

=> http://www.TransformationContest.com

You can win up to $1000 just for losing belly fat.

Hmmmm…I might have to get Bally to enter…

What healthy foods do you have that can replace candy…

for example, Frozen bananas, dates, what else? Or what do you do to avoid eating the candy in your house?

Thanks. You are awesome for helping me help a client with their problem.

*******************

Tunya Sytsma -I don’t keep any of that in my house. On a cheat day I pick up what treats I want for that day and only get enough so it will be gone by the end of the night.

Samuel T. Gaines – Peanut butter with an apple.

Ron Rittenhouse – Grapes, prunes or a dried fruit nut mix from a local supermarket bulk bin.

Novan Pradhika Sachrudi- Frozen blueberries and grapes, dehydrated fruits. Mmm!

Andrea Pisac – thinking about it as replacement is a problem in itself, in my opinion. my experience has been that when I eat balanced meals with enough protein, healthy fat and complex carbs (enough of it), all the cravings disappear. whenever I have cravings, it’s because I had been eating too little carbs overall. in terms of fruit, I think the best bet are all the berries (they have the least sugar content but are delicious)…

Glenda Watt – I chew copious amounts of sugarfree gum. When that doesn’t do, I make popcorn in a paperbag in the microwave and eat it plain or with some Tabasco Sauce.

Elizabeth Vannasdall Crawford – Greek Yogurt with pb2 (powdered peanut butter), SF chocolate syrup and chopped walnuts!

Kim Scullion My favorite is apples and almond butter. But go to isabels page under discussions, there’s a ton of recipes like coconut bark

George Young Jr – I am lucky that my wife and I are on the same eating pattern so we just don’t have anything in the house. I will grab a handful of almonds and raisins in a pinch but other than that if I want a “crap snack” I have to run the 3+miles to the store to get it and run back. Downside is no one comes to visit because they know there are no snack or soda at our house

Shawn Tambeau - Craisins. Their tartness tends to be a great substitute for the tart candies I used to enjoy on a daily basis

Andrea Sambar -A glass of ice cold water + any type of cold fruit. Cold somehow suppresses my sweet tooth dramatically.

John Hagley- I usually only crave sweets after a big dinner. I find that brushing your teeth after dinner kills the craving cause it freshens your mouth with that minty flavour, and usually people don’t want to eat anything directly after cleaning their teeth. It kind of signals that eating is done.

Jose Carrillo- The best thing that I have seen work is to avoid sweets altogether. Stay away from fruit even though its good for you. It still seems to trigger the want for more sweets. I have tried it with most of my clients and after a few days they say the sweet tooth is gone. I say eat more veggies and seeds. Stay away from sweets period until the fat loss goal is reached.

Molly Pettigrew Piercy -I drink water with l lots lemons and stevia..tastes exactly like lemonade..also, for a quick craving snack ill take a teaspoon of almond butter and cover it with organic dried cranberries (craisens wld work too) and eat it right off the spoon. Only 1 though!!!

Claudio Espnioza -If I don’t buy it, I can’t eat it. I stopped going to the supermarket. Instead, I go to a fruit and vegetable store and a butcher shop. As a substitute, I eat unsalted sunflower seeds.

Brian Fitz – I second the peanut butter & apple! And for those with little kiddies that I need snacks handy – I designate a specific drawer in the kitchen for the treats they like. Out of sight, out of mind. Plus, my kids get pissed when I eat their stuff.

Tim Peach -You need to be more specific with what your client reaches for when they want something sweet… then look at why… then you can work with her strategies to overcome the cravings… not everyone elses.

John J O’Connell IV- Fat free cottage cheese, fat free Greek yogurt and chocolate protein powder. mix equal portions. My choclate addict wife loves it.

Suzy Stout ‎ -87% Dagoba dark chocolate bars. It only takes a small square to satisfy a craving and it’s actually good for you. Otherwise, keep candy in the freezer if it is in your house. That way you don’t see it and it takes extra time and effort to actually eat it.

Paula Georgette Ristevski -Natural organic peanut butter smeared on bannana. The best!

Ryano Tandayu- Fruits: mango, pineapple, orange, strawberry, banana, apple.

Ryan Denis -Frozen blueberrys along with frozen strawberries are amazing!! My sub for candy.

Sabrina Tomasi – I think it all depends on why your eating the candy. Is it because it is crunchy or sweet or a habit hand to mouth? I have noticed for me to curb any type of craving is to have something that has a strong flavor and a strong crunch. I have noticed the Kashi or praeventia bars are very tasty and crunchy

Allison Ivory Holt – I buy the kids stuff I don’t like and keep it in a low cabinet, where they can easily get it but not in my line of sight. I really have to really be looking to find it. Or up above the refrigerator where, again, I have to get a chair to get it. Giving up diet Coke has really tamed my sweet tooth.

Shelly Duniphin -I use crystallized ginger. It is sweet but has enough of a bite to it that you can’t eat very much. Plus you get the health benefits of ginger.

Tim Hunt -I’ll snack on almond butter, red grapes, raspberries, pickles, or a handful of honey roasted pumpkin seeds in plce of candy. I need to start doing what John Hagley does though, that’s a smart idea! Eat dinner, then brush teeth afterwards.

If you have a question, please join my Facebook page for your chance to ask me your workout questions during a QnA session.

Have a totally amazing weekend,

Craig Ballantyne, CSCS, MS
Author, Simple Nutrition

A lot of people measure their workouts by how sore they are the next day, but that isn’t the best way to gauge the effectiveness of your workout as we learn today,  from fitness professional (pretty-boy), John Romaniello.

*********************

Craig Ballantyne:  Let’s talk a little bit about muscle soreness here.  People are always asking, “If I’m not sore was the workout good,” or, “Do I have to be sore to build muscle or burn fat?” What’s the Romaniello rule on that?

John Romaniello: Pain is not indicative of progress.  And I think that in general we’re really all the children of Arnold and we’re all the children of sports movies, particularly in North America.  And we think that if something isn’t hard then it doesn’t work.  And if something doesn’t make us feel like crap then it doesn’t work.

When people diet there’s some psychological satisfaction that they get out of being hungry because then they know that they’re “doing something right”, which certainly isn’t the case and you don’t have to be sore after a workout.

Any new workout with new stimulus will make you sore, but that will dissipate within the first week.  That is your body’s way of kind of adapting to the stimulus that you are exposing it to.  Your body will get “accustomed” to stimulus well before that stimulus becomes irrelevant.  So you’ll stop getting sore from the workout well before that workout stops being effective for you.

And in the case of Final Phase Fat Loss, I wouldn’t expect someone to be sore after week two but I know that all six weeks of the program are super effective. So you don’t have to be sore.  Being sore is only nice the first couple of workouts.  You’re like, “Oh, this is new.  This is a new movement.  This is a new workout.  My shoulders are sore so I know that the overhead presses I did I kind of did them right.”  It’s a nice indicator.  Pain isn’t indicative of progress.  It’s your body’s way of telling you something is wrong, not that something is right.

So if you’re still sore after six weeks of training you’re probably not recovering adequately, in which case you probably didn’t make as much progress as you wanted to.  And you need to address your recovery, and a lot of that is going to be how much you sleep, how much you rest, how often you allow yourself to have full recovery days, and of course what you’re eating.  So you don’t have to be sore.  It’s not necessary.  Sometimes it’s inevitable, but it shouldn’t be the goal of the workout.  It should be a side effect of the workout.

Craig Ballantyne: Okay.  And now you have a very impressive complex in the workout that you sent me that we’re working on.  It’s the power clean, the front squat, the bent row, the push press, the stiff leg dead lift.  And that’s –

John Romaniello: Okay.  All right, so the main thing here is that when I design complexes I always like to go from what I call high skill exercises to low skill exercises.  And the reason for that is that exercises which are just more technical challenging in terms of the technical proficiency that is required to complete them, it’s just better to have them first in the circuit before you start to really get exhausted.

Okay, so I always go from high skill to low skill.  And so I categorize exercises that I would include in a complex into high skill, moderate skill and low skill.  High skill exercises would include the full clean, the full snatch, the high pull from the floor, overhead squats. 

Moderate skill exercises would be hang cleans, hang snatches, high pulls, power cleans, power snatches, push press, dead lift, front squats.  And then low skill exercises – which doesn’t mean that they’re easy, it just means that in terms of the actual technical proficiency it’s just a little less demanding – bent over rows, overhead presses, lunge variations, back squats and stuff like that. So  in the one that I gave you, there are a couple of different rules for designing them.

And again, one of them is going from high skill to low skill, and then another is to use non-competing circuits. The reason for that again is while one muscle is kind of resting the other one is working.  So we went from the power clean – and also, in terms of setting up a complex I like to do things that allow you to transition easily from exercise to exercise.

So we do power cleans first.  And again, a power clean is where you start from a standing position, so it’s not from the floor.  So it’s kind of like a hang clean.  The difference between a power clean and a hang clean is that finished position.  In a hang clean you finish in a full front squat position, and in a power clean you finish in a quarter squat position.  So the power clean obviously is a smaller range of motion.  You are just a tad bit more EXPLOSIVE.

And because there’s not as great as an eccentric component to the squat you can use more weight.  So we go from power cleans.  And because there’s only a quarter squat in the power clean I transition right from the power clean to the front squat because my quads are still pretty fresh.

So then we’ll go onto front squats.  From there as soon as we finish the front squat – and again, that’s done with the weight in what we call the wrap which is that clean grip – flip the hands back over.  Bend over with knees bent and lower back tight and to into a bent over row.

And again, now we’re kind of engaging the hamstrings but we’ve just used a lot of pressing muscles for the front squat and the power clean so now we’re using pulling muscles.  Then we’re going to clean the way back up, go to push presses and then finally stiff legged dead lifts.  So you can see that there’s a lot of non-competition between exercises.

So the stiff-legged dead lift, it’s a challenging exercise but it’s done last because it doesn’t require any explosivity.  The main thing you have to focus on there is engaging your hamstrings and keeping your lordotic curve tight so that you don’t round your back and put your spine in a dangerous position.  The push press is explosive, but you’re really just moving the bar in a straight line.  Again, the power clean requires the most there.

The front squat is a full squat to the ground so that you could, if you’re not paying attention you can run into issues with your knees and the whole bit.  So that’s why it’s set up like that.

That’s all for today. Check back tomorrow as we get more into these exercises and how many reps per set, in part 6.

…and because I’ve been getting so many questions about “how to control binge eating” and “how can I stop eating too much at night”, I went to emotional eating expert, Steph Rice, for help.

Here are 3 of the most important steps you can take to STOP Emotional Eating

1. Use a Distraction to Avoid the Wrong Action

When you feel stressed, anguished or worried, the best course of action is to cause a distraction.

Take a walk, call a friend, sing, stretch, play with your kids, or even dance! Do anything you can to form positive habits and stop allowing your emotions to control what you eat.

2. Create a Life Checklist

When life gets hectic, food is often the one thing you can’t stay away from. So to fight its power, you’ll make a “life check list”.

Write down each area in your life (home, career, love) and score it from 1 to 10 (1 = poor 10 = great).

Beside each score write down an action you can take to improve the score and situation around this area of your life. By improving other aspects of your life, you will stop making food your support system.

3. Stop Self Sabotage

Self-sabotage is far too common for emotional eaters. And by sabotage, I mean negative self-talk.

To overcome this destructive habit you must develop positive self-talk habits.

Tell yourself:

“I don’t need a cake to make myself feel good.”

“I am in control.”

“I can choose to eat foods that will help my body and not hurt it.”

******************

Thanks Steph. Those are 3 great tips you can use to start regaining control of your life and of your eating.

As a result, you’ll overcome the obstacles in the way of losing fat.

And Steph has more help for you. She’s created an entire free report dedicated to helping you here:

=> Stop Emotional Eating

No need to enter any information. You can just go to that link and you’ll be able to download all the lessons she has learned and used with her clients to overcome emotional eating.

And Steph used these tips herself, to overcome bad nutrition habits on her way to becoming an incredibly fit and healthy role model for her clients.

To your success,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

When I got back, I went straight to this blender drink:

1 frozen banana, frozen raspberries & blueberries, frozen spinach, almond milk, peanut butter, walnuts, and cacao nibs. And there is a lot more nutrition in this week’s guide.

Click here to listen to the call…

Now let’s get into the TT Workout and tips…

Monday – June 14th

Transformation Tip of the Week:

“You can make mistakes, but you are not a failure until you blame others for those mistakes. When you blame others you are trying to excuse yourself. When you make excuses you cannot properly evaluate yourself. Without proper evaluation, failure is inevitable.”
John Wooden

So stay strong. Do your best, always do better than yesterday…and learn from your mistakes.

Next week I’ll cover the TT Buff Dudes & Hot Chicks Workout, but this week I’m going to tell you about the workouts I did at Jason Ferruggia’s gym…

Monday’s workout at Jay’s gym was:

Box Jumps (I managed a 48inch box jump and Jay did 51 inches. Then Military Press, Chins, Alligator pushups on power wheel, and T-bar rows. I did some planks and side planks to finish off.

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:

Effect of moderate intensity resistance training during weight loss on body composition and physical performance in overweight older adults. Journal    European Journal of Applied Physiology. University of Rhode Island.

27 overweight and obese older (age 67 ± 4 years) adults were separated into one of 2 groups:

1) a 10-week Dietary Approaches to Stop Hypertension for weight loss diet (DASH, n = 12)
2) DASH plus moderate intensity resistance training (DASH-RT, n = 15).

Results:
No significant weight loss differences between the DASH-RT and DASH groups.

However, the DASH-RT group had a greater reduction in body fat than the DASH group (9 pounds of fat vs. −0.5 lbs) AND the DASH-RT group had greater changes in lean mass (+1.8 pounds vs. −3 pounds).

These subjects gained muscle and lost fat at the same time – at age 67!

So what’s stopping you?

Wednesday

In the June 2010 issue of Men’s Health magazine, trainer Mike Robertson explains why you shouldn’t go to failure in your workouts. So he agrees with me and Jay Ferruggia.

As Jay says, “you need to avoid training to failure. In your workouts, make sure you dominate the weight, don’t let the weight dominate you.”

At Jays’ gym, 2 young guys insisted on doing “death set failure” sets…and they got weaker…but now they are on Jay’s plan and they will hold back a little each workout so they will continue to get stronger all summer.

Click here to listen to Jay explain this in greater detail in an interview I did with him back in April

My 2nd workout at the Renegade Gym with Jay Ferruggia:

BW warmup, Medicine Ball Throws, Squats, Rack Deadlifts, Glute-ham raises, battling ropes.

Thursday
Do 30 minutes of fun activity…and now a motivational quote for you:

“Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage.”
- Emerson

Friday

I only trained twice with Jay, but when I got back to Toronto I filmed an interval training video and then followed that up with 6 sprints of about 30-40 seconds up a steep hill. More info to come in the intervals video…

Social Support Saturday!
30 minutes of fun activity…

One of the keys to Ferruggia’s success is the training environment that he has in his gym. Imagine 12 guys training in a gym at once…stronger than you…forcing you to train at their level…while motivating one another…playing music that pumps you up. It’s such a comraderie there that guys hang out for 30 minutes before or after their workout to motivate other groups of guys working out. Powerful stuff. Makes me want to move there.

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare.

But don’t try the fish…here’s why:

Most fish at restaurants and in grocery stores is farmed…and you don’t even want to know about the conditions of farmed fish. It’s nasty.

You’ll also be shocked to know that Men’s Health magazine reported that restaurant meals contain 18 percent more calories than stated – due to flawed portion sizes.

Fortunately, I had an amazing home-cooked vegetarian dinner on Monday night. It was made by Jay’s fiance, Jen and consisted of:

Raw vegetables and hummus, plus a plate of peppers and artichokes in olive oil, and then a couple of slices of flatbread pizza, followed by kale wraps filled with quinoa, cashew-red pepper sauce, salsa, and avocado. Dessert of coconut milk ice cream (cookie dough flavor) and raw almond butter cookies.

Sure it wasn’t the best fat loss meal, but the ingredients were fresh and made of real food (with the exception of the ice cream treat).

Next week!
TT Workout – Update TT Buff Dudes & Hot Chicks
Nutrition Research Review – Surprising info on breakfast and fat loss

And I’ve learned a lot about smoothies – or what I prefer to call, “Blender Drinks” – in the last 8 weeks as part of my Veggie Lifestyle.

Here’s some truths about blender drink smoothies…

1) YES, you can add spinach to your blender smoothies and you won’t notice a difference in taste but you will get more nutrients!

You can even add Kale as well.

(And if you have blueberries and strawberries in your smoothie, you won’t even notice a difference in how it looks.)

2) Store-bought pre-made smoothies and the smoothies you buy at “Juice”-places in the mall are PACKED with sugar that will fatten your waistline.

Avoid those at all times!

3) Murphy’s Law applies every time I use a blender.

Just check this video of me making a blender drink:

4) You really need a good blender if you are going to be a blender drink maniac like I am.

I’m hooked! Two a day!

5) You don’t need to add protein powder.

Most people could save a lot of money and never buy a jug of protein ever again.

You don’t need 1 gram of protein per pound of bodyweight, especially if you have some fat to lose.

6) Its really not that hard to clean a blender…

…and remember, this is coming from one of the laziest guys in the world!

7) You don’t need to add juice to your smoothies.

My mom does this, but I don’t see the point. If you have fruit, like bananas, mango, raspberries, strawberries, or blueberries in your smoothie that’s sweet enough.

(Pineapple also makes for an amazing blender drink addition.)

So add more fruits and vegetables to your diet the smooth way,

Craig Ballantyne, CSCS, MS
Author, The Lazy Man’s Guide to Vegetarian Eating

PS – Did you get your copy of the 8 raw food smoothies bonus?

We are giving this away as a Veggie Meal Plans Bonus at:

=> http://www.EasyVeggieMealPlans.com

It’s a fast action bonus along with the GREATEST product I’ve ever created.

Seriously.

I truly believe the “Defend Your Diet” audio program I did with Kardena Pauza and her husband Mark is easily the greatest interview I’ve ever done with someone…

…if not the most valuable “program” I’ve ever put together for anyone on anything.

And NO ONE has ever done something like this before.

Get yours here:

=> http://www.EasyVeggieMealPlans.com

PPS – You’ll get my “Lazy Man’s Guide to Vegetarian Eating” in the Deluxe Package.

It’s a complete 55 day diary of EVERYTHING that I ate while on the veggie meal plan experiment.

PPPS – Yes, I’m still doing the veggie lifestyle.

Enjoying it, especially since I started grilling portobella mushrooms for burgers.

You gotta try Kardena’s mushroom burger recipe from the meal plans!