BBD

THE 12 WEEK OPTIMAL HEALTH CHALLENGE

TABLE OF CONTENTS
WELCOME THREE PILLARS TESTIMONIALS CORE COMMITMENTS REGISTER SCHEDULE MEASURE & STAY THE PATH APPENDIX
RECIPES SHOPPING LIST TIPS WORKOUT GUIDE BBD DATES 25 30 31 32 35

4 5 6 8 10 12 21 24

WELCOME TO BODY BY DUB

THE 3 PILLARS OF OPTIMAL HEALTH

Three of the most important things for you to understand as you begin this challenge are the core elements to achieving and maintaining optimal health: nutrition, supplementation, and exercise. Each of these three elements is vital to achieving great results, and no one element should be left out.

NUTRITION

Often times healthy eating is misunderstood. Restricting caloric intake or replacing whole food based meals with processed shakes or bars is not the same as eating healthy. The key to proper nutrition is making conscious food choices from foods that are nutrient dense. Choice is everything when it comes to nutrition.

SUPPLEMENTATION

One of the biggest challenges we face today as a society is the fact that our food is not as nutrient rich as it used to be. While most of us are not calorie decient, we are nutrient decient. Our bodies need vitamins, antioxidants, and amino acids on a daily basis. Without the proper supplementation we cannot adequately nourish our bodies.

EXERCISE

A THANK YOU LETTER

Dear body, I want to start off by thanking you for being so good to me for so many yearsin spite of me not always paying attention to you, nurturing you, or making you a priority. I am grateful that you were there for me through lifes commitments and events. You never failed me. I relied on you daily and took for granted that you would always be strong and healthy. Thank you for always being so good to me. I promise to take better care of you now. I owe that to you. You are very important to every aspect of my life and I understand that now. I get that you need to be nurtured and cared for properly in order to operate at your best. Doing so takes my commitment to you and my follow throughthat means follow through in my actions, not just my words. I totally get it. I dont just help you feel better physically , I help me feel better mentally. I feel proud, excited, youthful, and inspired! I understand that initially I started feeling better because I was keeping a commitment to myself. I nally chose to follow through for me. For the rst time in a long time I felt proud of myself for just making me a priority. Soon I realized that getting up and working out was a behavior I was choosing. I was feeling good and you were responding to me in a positive way, which made me feel even better. Then I realized that this was more than just eating right and working out. To truly make my results long lasting and start living the way I have always wanted to live, it takes more than just changing behaviors. I need to work on my beliefs about me and about you. I have learned that behavior change is good yet often doesnt last unless there is an awareness and understanding of my beliefs about me. I get to own my beliefs and change some of my beliefs. I am getting more and more clear on what my beliefs actually are and what I thought they were. One of those beliefs about myself that has consumed me is that I am a fat person and that I will always be a fat or chunky person. I know better now. My belief about me is that I am a genuine, loving, healthy, radiant, compassionate, powerful, empathetic, altruistic, passionate woman of integrity. I dene my success by living a joyful journey full of balance, laughter and being present along the way. So once again, I wanted to thank you, BODY, for all of your support and strength for the past 42 years. I look forward to another 42+ giving back to you. Forever Grateful, Michelle

TRANSFORMATIONS

I lost 18 lbs. and over 7 inches in my hips alone. I have struggled with getting healthy for about ten years. Starting in 2001, I began to see a doctor after gaining weight without explanation. Over the course of the next few years I gained over 100 lbs., saw close to ten specialists, and went through radiation treatment for a low thyroid and goiter. Nothing seemed to work. On top of it all, I found out just two years ago that my adrenal system was on the verge of shutting down. I began taking supplements to help with this, and later joined a gym. It wasnt long after that I was introduced to dub nutrition and BBD . Now having nished the program I can hardly explain how wonderful dub nutrition is! I have lost 53.5 lbs., and 40 inches off of my waist, hips, and thighs. My advice to anyone wanting to lose weight and get in shape is to take back your life and get healthy! - Sharessa D.

I lost 9.25% body fat and gained 26 lbs. muscle on the Challenege.

before

after

before

after

I love Body by dub. It is a lifstyle that I can live and prosper with. This is the guideline that I believe everyone is looking for to aid in self-direction and self-determination for life. I have a goal that I know I will reach thanks to BBD.

I have been taking dub for ve months, and have been off my migrane medicine for four. What a difference! I feel that I am in charge of my life again! I have lost 28 pounds and 31.5 inches, and in return gained the youthful enthusism that I lost many years ago. I love dub and it has changed my life tremendously! - Mary W.

CORE COMMITMENTS

CORE COMMITMENTS (cont.)

5. EAT
Base how you eat on the time of day, not how you feel or whether or not you are hungry.

6. HYDRATE
Drink two glasses of water rst thing in the morning before you eatdoing this will help prepare your system for the day. Stay hydrated while you are working out, and make sure you get 8 glasses of water per day.

7. SLEEP
You need to sleep to properly recover. You need to sleep to properly function. You need sleep to be healthy.

8. SUPPLEMENT
Even if you are not working out you need supplemental nutrition every day. The dub products give you the nutrition you need while working out and while resting. Follow the dosing instructions that are on the daily calenders in this manual.

9. EXERCISE
Use the resistance training program in this manual, or refer to page 34 for alternate programs. It is imperative that you follow a resistance training program in order to maximize your results.

10. FINISH THE CHALLENGE

By committing to nish the challenge you are committing to change your life; you are committing to better your health; you are committing to transform yourself into the best person that you can be.

STEP 1 REGISTER

10

ELECTRONIC REGISTRATION
The Body by dub Health Challenge is a customizable, self improvement plan designed to help you reach your optimal health potential and transform your body in just 12 weeks. The program is designed to promote a sustainable lifestyle change that focuses on helping you supplement your diet with the proper vitamins, amino acids, and antioxidants that every body needs. And best yet, anybody can join! Registering electronically for the BBD Challenge is as easy as 1, 2, 3. 1. Visit the Body by dub Facebook page at www.facebook.com/bodybydub. 2. Click on the Join the Challenge link located on the left hand side of the page. 3. Fill out the required information and submit your form.

11

STEP 2 SCHEDULE

12

SCHEDULE
Everyday is unique. Use the calendars on the following pages (photocopy the pages if need be) to pick your workout times, plan your meals, and adjust your schedule according to what best suits your needs. Remember that meals are interchangeableno one meal has to be eaten any particular dayand recipes can be found starting on page 26. Also, do not work out on your rest day; use the day to relax, recover, and have fun!

MONDAY-FRIDAY*
6:00 AM- wake up - drink 2 glasses of water 7:00 AM- breakfast - 3 muscle, 2 burner, 1 youth 10:00 AM- snack/Protein 2.0 12:00 PM- lunch - 1 burner, 2 youth 3:00 PM- snack - (optional energy shot) 7:00 PM- dinner

SATURDAY*

ACCOUNTABILITY & SHOPPING DAY

SUNDAY

REST & PLANNING DAY

6:00 AM- wake up - weigh in (no clothes, empty bladder) - record measurements - drink 2 glasses of water 7:00 AM- breakfast - 3 muscle, 2 burner, 1 youth 10:00 AM- snack/Protein 2.0 12:00 PM- lunch - 1 burner, 2 youth 3:00 PM- snack - (optional energy shot) 7:00 PM- free dinner**

6:00 AM- wake up - drink 2 glasses of water 7:00 AM- breakfast - 3 muscle, 2 burner, 1 youth 10:00 AM- snack/Protein 2.0 12:00 PM- lunch - 1 burner, 2 youth 3:00 PM- snack - (optional energy shot) 7:00 PM- dinner

*resistance training day. Plan your workout times accoring to your schedule. These times may change day-to-day. **see page 25 for more information on free meals.

13

MONDAY
SCHEDULE
______ AM- wake up - drink 2 glasses of water ______ AM- breakfast: scrambled eggs & oatmeal - 3 muscle, 2 burner, 1 youth (previous to workout) ______ AM- snack/Protein 2.0 ______ PM- lunch: opened face sandwich with spinach salad ______ PM- snack: see page 29 for snack options - (optional energy shot) - 1 burner, 2 youth ______ PM- dinner: chicken or steak fajitas

RESISTANCE TRAINING PROGRAM

LEGS & CORE warm-up: 5 minutes of cardio leg extensions: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions hamstring curls: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions calf raises: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions leg press*: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions sit-ups on exercise ball**: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions cardio: 30 minutes of post-resistance cardio performed at a heart rate of 130bpm. If you do not have a heart rate monitor rule of thumb is a that you should be able to carry on a breathy conversation during exercise.

JOURNAL
What did you eat for... breakfast? lunch? dinner? snacks?

How did you feel about your meals & snacks?

How did your resistance training/cardio go?

Use Youtube as a reference for proper technique for the exercises listed above. *alternate exercises: standing dead lifts or squats **slow and controlled. do not rest at the top or bottom.

14

TUESDAY
SCHEDULE
______ AM- wake up - drink 2 glasses of water ______ AM- breakfast: veggie omelet - 3 muscle, 2 burner, 1 youth (previous to workout) ______ AM- snack/Protein 2.0 ______ PM- lunch: turkey avocado wrap ______ PM- snack: see page 29 for snack options - (optional energy shot) - 1 burner, 2 youth ______ PM- dinner: pound chicken

RESISTANCE TRAINING PROGRAM

CHEST warm-up: 5 minutes of cardio bench press straight bar/dumbbell: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions push-up: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions fly*: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions cardio: 30 minutes of post-resistance cardio performed at a heart rate of 130bpm. If you do not have a heart rate monitor rule of thumb is a that you should be able to carry on a breathy conversation during exercise.

JOURNAL
What did you eat for... breakfast? lunch? dinner? snacks?

Use Youtube as a reference for proper technique for the exercises listed above. *lay flat on a bench or position yourself at the cable crossover. perform a tree-hugging movement out to the front. be careful not to hug downwards.

How did you feel about your meals & snacks?

How did your resistance training/cardio go?

15

WEDNESDAY
SCHEDULE
______ AM- wake up - drink 2 glasses of water ______ AM- breakfast: power pancakes - 3 muscle, 2 burner, 1 youth (previous to workout) ______ AM- snack/Protein 2.0 ______ PM- lunch: ham fried rice ______ PM- snack: see page 29 for snack options - (optional energy shot) - 1 burner, 2 youth ______ PM- dinner: turkey burger

RESISTANCE TRAINING PROGRAM

SHOULDERS warm-up: 5 minutes of cardio standing or sitting military press: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions lateral raises*: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions shrugs: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions sit-ups on exercise ball**: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions cardio: 30 minutes of post-resistance cardio performed at a heart rate of 130bpm. If you do not have a heart rate monitor rule of thumb is a that you should be able to carry on a breathy conversation during exercise.

JOURNAL
What did you eat for... breakfast? lunch? dinner? snacks?

How did you feel about your meals & snacks?

Use Youtube as a reference for proper technique for the exercises listed above. *elbows higher than wrists **slow and controlled. do not rest at top or bottom.

How did your resistance training/cardio go?

16

THURSDAY
SCHEDULE
______ AM- wake up - drink 2 glasses of water ______ AM- breakfast: breakfast burrito - 3 muscle, 2 burner, 1 youth (previous to workout) ______ AM- snack: see page 29 for snack options ______ PM- lunch: chicken salad sandwich thin ______ PM- snack: see page 29 for snack options - (optional energy shot) - 1 burner, 2 youth ______ PM- dinner: rotisserie chicken cobb salad

RESISTANCE TRAINING PROGRAM

BICEPS & TRICEPS warm-up: 5 minutes of cardio alternating dumbbell curls: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions hammer curls: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions tricep pushdown: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions overhead tricep extension: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions dips: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions cardio: 30 minutes of post-resistance cardio performed at a heart rate of 130bpm. If you do not have a heart rate monitor rule of thumb is a that you should be able to carry on a breathy conversation during exercise.

JOURNAL
What did you eat for... breakfast? lunch? dinner? snacks?

How did you feel about your meals & snacks?

How did your resistance training/cardio go?

Use Youtube as a reference for proper technique for the exercises listed above.

17

FRIDAY
SCHEDULE
______ AM- wake up - drink 2 glasses of water ______ AM- breakfast: fruit smoothie protein shake - 3 muscle, 2 burner, 1 youth (previous to workout) ______ AM- snack/Protein 2.0 ______ PM- lunch: super clean ______ PM- snack: see page 29 for snack options - (optional energy shot) - 1 burner, 2 youth ______ PM- dinner: shredded pork tacos
(focus on a lower sodium meal to avoid potential water retention before you take your measurements on Saturday)

RESISTANCE TRAINING PROGRAM

BACK warm-up: 5 minutes of cardio seated rows: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions dumbbell rows*: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions pull-ups or assisted pull-ups: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions sit-ups on exercise ball**: 1 minute of full repetitions 1 minute rest 1 minute of full repetitions 1 minute rest 1 minute of full repetitions cardio: 30 minutes of post-resistance cardio performed at a heart rate of 130bpm. If you do not have a heart rate monitor rule of thumb is a that you should be able to carry on a breathy conversation during exercise.

JOURNAL
What did you eat for... breakfast? lunch? dinner? snacks?

How did you feel about your meals & snacks?

Use Youtube as a reference for proper technique for the exercises listed above. *wide stance, tight core, 30 seconds per side **slow and controlled. do not rest at top or bottom.

How did your resistance training/cardio go?

18

SATURDAY
SCHEDULE
______ AM- wake up - take measurements & photos - drink 2 glasses of water ______ AM- breakfast: special K protein plus cereal - 3 muscle, 2 burner, 1 youth (previous to workout) ______ AM- snack/Protein 2.0 ______ PM- lunch: fruit parfait ______ PM- snack: see page 29 for snack options - (optional energy shot) - 1 burner, 2 youth ______ PM- dinner: free meal (only if you achieved your goal)

RESISTANCE TRAINING PROGRAM

CIRCUIT & CARDIO
do not rest during circuit exercises

warm-up: 5 minutes of cardio bicep curls (alternating): 2 minutes rest- 1 minute tricep pushdown: 2 minutes. make sure weight is heavy enough. when you hit the 1 minute mark you should really be able to feel it! rest- 1 minute dumbbell press (flat bench or inclined): 2 minutes rest- 1 minute alternating dumbbell press: 2 minutes. flat bench or inclined. keep your core tight! rest- 1 minute squats: 2 minutes. do not sit during your interval. be sure to place your weight in your heels. doing so is not only good form, but will also increase the burn! rest- 1 minute squats: 2 minutes. do not sit during your interval. be sure to place your weight in your heels. doing so is not only good form, but will also increase the burn! rest- 1 minute calf raises: 2 minutes. make sure your are stretching your calf at the bottom of each rep. rest- 1 minute abdominal crunch: 2 minutes on exercise ball. make sure you perform this exercise doing a pelvic tilt and think of pushing your belly button through the ball. exhale at top of each repetition. rest- 1 minute push-ups: 2 minutes rest- 1 minute cardio: 30 minutes of post-resistance cardio performed at a heart rate of 130bpm. If you do not have a heart rate monitor rule of thumb is a that you should be able to carry on a breathy conversation during exercise.

JOURNAL
What did you eat for... breakfast? lunch? dinner? snacks?

How did you feel about your meals & snacks?

How did your resistance training/cardio go?

Use Youtube as a reference for proper technique for the exercises listed above.

19

SUNDAY
SCHEDULE
______ AM- wake up - drink 2 glasses of water ______ AM- breakfast: poached/boiled eggs with english muffin & fruit - 3 muscle, 2 burner, 1 youth ______ AM- snack/Protein 2.0 ______ PM- lunch: chicken rice bowl ______ PM- snack: see page 29 for snack options - (optional energy shot) - 1 burner, 2 youth ______ PM- dinner: couscous delight

RESISTANCE TRAINING PROGRAM

REST DAY relax, recover, have fun!

JOURNAL
What did you eat for... breakfast? lunch? dinner? snacks?

How did you feel about your meals & snacks?

How did your day off go?

20

STEP 3 MEASURE & STAY THE PATH

21

MEASUREMENT LOG
As a Body by dub participant you are required to ll out and send in this form the Monday following the last day of the twelve week program. Measurements need to be taken once every week on your scheduled measurement day. If possible have the same person measure and record your results every single week to ensure that your are getting the most accurate and consistent readings. Finally, dont forget to take your weekly picture!

WEIGHT START WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12

WEIGHT GOAL

CHEST

WAIST

RIGHT BICEP

HIP

RIGHT THIGH

RIGHT CALF

PICTURE
CHECK (X)

22

DONT CHEAT YOURSELF

How do you cheat yourself? - Not nishing the program - Not measuring your food - Deviate from the food plan - Over eat - Under eat - Not working out - Not taking your dub You are doing this for you and your family! There is nothing more valuable than investing in your health. What do you have to lose? Nothing except excess weight and body fat. Your success in the BBD Challenge depends solely on you. You lose by cheating yourself. You win by sticking with your commitment to achieve optimal health.

23

APPENDIX

24

FREE MEAL
Every Saturday evening is an opportunity to eat a free meal. This isnt meant to be a free-for-all at an all-you-can-eat buffet, but to be a meal not much different from what you enjoy right now. The purpose of this meal is two-fold. First, it serves as a brief break from consistently watching your caloric intake. Secondly, it creates a metabolic boost. Body fat is merely stored calories the body can use as needed. As we begin to monitor our caloric intake over an extended period of time the body begins to fear losing all of its energy reserves. As a result our metabolism has a tendency to slow down and not burn as much fat. A weekly free meal will essentially trick the body into believing that things havent changed and will prevent an unwanted decrease in metabolism.

RECIPES & SNACKS

We must fuel our bodies as we would a luxury sports car. If we starve our bodies of fuel they will will not function properly. Worse yet, our mechanics will begin to fail from the inside out. The recipes in this manual were designed to follow the 40-40-20 rule. You want to plan meals for the day that are 40% carbohydrates, 40% protein, and 20% fat. A 1,300 calorie per day meal plan would have 130 grams of clean carbs, 130 grams of protein, and 29 grams of fat. DO NOT fall into the calorie counting trapnot all calories are equal! Carbs, protein, and fat all contain calories, but our bodies burn and store the calories differently. The 40-40-20 rule is the guideline that you will need to follow if you want to create a meal plan on your own.

25

BREAKFAST
SCRAMBLED EGGS & OATMEAL 1 egg 4 egg whites 1 oz. deli meat 1/2 cup oatmeal 1/2 cup fresh strawberries 1/8 cup unsweetened almond, skim or 1% milk 1 tsp. Splenda brown sugar Scramble eggs in a pan with non-stick cooking spray. Add in deli meat and set aside. Measure 1/2 cup oatmeal and add 1-1.5 cups water and cook. Mix in strawberries, almond milk, and brown sugar Splenda into oatmeal. VEGGIE OMELETTE 4 egg whites 3 mushrooms chopped 2 tbsp. chopped green pepper 1 oz. mozzarella cheese 3 oz. sweet potato diced and sauteed 1 medium grapefruit Mix up for an omelette and serve sweet potato and grapefruit on the side. POWER PANCAKES 4 egg whites 1/2 cup fat free cottage cheese 1/2 cup oatmeal salt, cinnamon & vanilla to taste Blend all above ingredients in a blender until smooth. Cook as wafes or pancakes. Top with 1/4 cup sugar free syrup and 1 tsp. Smart Balance butter. SPECIAL K PROTEIN PLUS CEREAL 1 cup cereal 1 small banana or 1/2 cup strawberries, sliced 1 cup unsweetened almond or 1% skim milk BREAKFAST BURRITO 1 egg 2 egg whites 1 oz. deli meat 1/4 cup low-fat or fat free cottage cheese 1 low carb tortilla 1 piece of fruit 2 oz. avocado mushrooms & green pepper salsa to garnish (no sugar added) Scramble eggs and add deli meat. You may also add cottage cheese in as well or just serve on the side. Saut mushrooms and green pepper and add to eggs. Heat up tortillas on a skillet until warm. Fill tortillas with eggs and top with avocado and salsa. Enjoy fruit on the side. FRUIT SMOOTHIE PROTEIN SHAKE 1.5 scoops protein powder (30 grams protein) 1 small banana or 1/2 cup frozen blueberries 2 cups spinach 6 almonds (omit for food allergies) 4 oz. water Combine all ingredients in a blender until smooth. You may choose to eat almonds on side. SPINACH SMOOTHIE 2 cups spinach 1/2 cup frozen blueberries 1 individual Crystal Light packet 4 oz. water and ice Combine all ingredients in a blender until smooth. POACHED OR BOILED EGGS WITH ENGLISH MUFFIN AND FRUIT 7 eggs (poach/boil eggs and keep only 1 yolk) 1 whole wheat english mufn 1 piece of fruit Cook eggs to your liking. Toast up one english mufn. One piece of fruit on side. Use butter spray and low-sugar ketchup to season.

26

LUNCH
OPEN FACED SANDWICH & SPINACH SALAD 1 slice whole wheat bread (18 g. carb or less) 3 oz. lean deli meat 1 oz. low-fat mozzarella cheese 1/4 cup low-fat or fat free cottage cheese 1/2 apple 2 cups spinach 6 almonds (omit for food allergies) 2 tbsp. Newmans Own light balsamic or sesame ginger dressing or salsa spritzer. Heat pan and spray with non-stick olive oil spray. Place bread in pan and sprinkle with mozzarella. Place deli meat on top and heat until cheese is melted. Toss spinach and cottage cheese together and mix in chopped apple and almonds. Add dressing and enjoy! TURKEY AVOCADO WRAP 1 low carb wheat tortilla 1 Laughing Cow wedge 4.5 oz. turkey deli meat 3 spears sliced asparagus 1 oz. avocado sliced 1/2 piece of fruit (apple, orange, grapefruit), 1/2 cup grapes, or 1 cup strawberries Spread Laughing Cow cheese on tortilla and layer with asparagus and avocado slices. Top with turkey. Roll into a wrap and garnish with fruit. HAM FRIED RICE 4 egg whites 3 oz. deli ham chopped up 3/4 cup brown rice (measure after cooked) 2 mushrooms chopped green onion 1 cup broccoli steamed 2 oz. avocado or 12 almonds Saut mushrooms and green onions. Add egg whites and ham and scramble. Toss in rice and serve with steamed broccoli on the side. Add low sodium soy sauce if desired. CHICKEN SALAD SANDWICH THIN 1 sandwich thin 4 oz. drained canned chicken 1 tbsp. light mayonnaise mustard dill pickle celery 1/2 cup grapes Drain and rinse canned chicken, mix with mayo, mustard, pickles, celery, and grapes or serve grapes on the side. Place chicken mixture on sandwich thin. Salt and pepper to taste. SUPER CLEAN 4 oz. grilled steak, chicken or tilapia 1 oz. avocado or 6 almonds 1.5 cups steamed broccoli or 12 spears steamed asparagus FRUIT PARFAIT 1 carbmaster yogurt 1/2 cup cottage cheese 1 cup strawberries sliced or 1 apple chopped 6 almonds chopped (omit for food allergies) Mix all together. CHICKEN RICE BOWL 1/2 cup cooked brown rice 4-5 oz. grilled chicken 1/4 cup black beans rinsed and drained 2 tsp canned corn drained 1 tsp light or fat free sour cream 2 tbsp. salsa Cube chicken and saut with non-stick cooking spray. Season with salt, onion power, garlic salt, or any other non-fat, no calorie seasoning. In a plan or microwave heat black beans and corn. Mix salsa and sour cream together. Measure rice after cooked and then top with chicken, beans and corn and salsa mixture.

27

DINNER
CHICKEN OR STEAK FAJITAS 4-7 oz. chicken or steak 1 low carb tortilla sauteed peppers, mushrooms, onions 2 tsp. ranch (see page 29) POUNDED CHICKEN 1 chicken breast pounded at (5 oz.) 1 egg white Progresso bread crumbs asparagus 1/4 cup hollandaise sauce (see page 29) Pound out chicken breast. Baste in egg white, salt, and pepper. Lightly coat with bread crumbs and bake at 250 degrees for 45 minutes or until cooked. Serve with asparagus on the side. TURKEY BURGER 1 sandwich thin 5-7 oz. lean ground turkey (weigh after cooking) 3 mushrooms sliced 1/4 onion sliced 1 cup green beans, asparagus or broccoli Saut mushrooms and onions and place on top of burger. Toast sandwich thin if desired. Use reduced sugar ketchup, mustard, dill pickles, lettuce, and tomatoes if desired. Add your choice of green beans, asparagus, or broccoli on the side. FLATOUT PIZZA 1 atout bread (any avor) 1 Laughing Cow wedge 1/4 cup Ragu pizza sauce 17 slices Hormel turkey pepperoni 1 oz. fat free cheese Bake at 375 degrees for 25 minutes or until edges are crispy. COUSCOUS DELIGHT 5-7 oz. white sh or 4 oz. chicken 2.5 tbsp. raw couscous 1/2 cup sliced mushrooms 1/4 cup diced onion 1/2 cup sliced bell pepper 1 small piece of diced garlic salt and pepper to taste 1.5 cups Dole coleslaw mix 1 tbsp. light or fat-free sour cream 2 tbsp. salsa Saut mushrooms, onions, bell pepper, and garlic season with salt and pepper. In a deep microwaveable bowl cook couscous with 1/2 cup water for 2-3 minutes stirring half way through. Cook sh or chicken. Add coleslaw to sauteed vegetables. Layer couscous, veggies, then the sh/chicken. Top with sour cream and salsa mixture. ROTISSERIE CHICKEN COBB SALAD 3 cups romaine, iceberg, or spinach lettuce 3-5 oz. rotisserie chicken (skin removed) 1 boiled egg, no yolk 2 slices turkey bacon, pat off grease & crumble sliced red onion, if desired 1/2 cucumber sliced 3 mushrooms sliced 1 oz. avocado ranch dressing (see page 29) SHREDDED PORK TACOS 2 corn tortillas 4-6 oz. shredded pork 1 cup shredded lettuce 1/2 sliced tomato 1 oz. avocado 1 oz. mozzarella cheese 1 cup broccoli, spinach or asparagus Place pork roast and a whole container of Jacks salsa and 8 oz. water in a crock pot. Cook for 8 hours on low or until roast can be shredded. Heat up the tortillas if desired and build your tacos using the remaining ingredients. Serve broccoli, spinach or asparagus on the side.

28

SNACKS, SAUCES & FAST FOOD

SNACK 1 low fat mozzarella stick 1 small apple of 1/2 cup grapes SNACK 2 apple Protein 2.0 SNACK 3 2 oz. beef jerky celery sticks 6 almonds SNACK 4 2 oz. BEEF JERKY 6 almonds smoothie (see below) 1/2 orange 2 tbsp. skim or unsweetened almond milk 4 sliced strawberries 1 tsp. sugar free drink mix coconut or vanilla extract 5 ice cubes Blend all ingredients into a smoothie. SNACK 5 1 scoop protein powder 6 oz. water 1/2 banana 6 ice cubes 6 almonds Combine all ingredients in a blender until smooth. SNACK 6 Protein 2.0 6 almonds SNACK 7 1 whole tomato 1/2 cup cottage cheese 1 oz. avocado salt and pepper to taste SNACK 8 pickled asparagus Protein 2.0 FAST FOOD OPTION 1 Subway Club 6 inch sandwich on wheat bread. Add veggies, vinegar and oil. No mayonaisse. FAST FOOD OPTION 2 Subway Chicken Breast Salad. Load with spinach and use oil and vinegar in place of dressing. FAST FOOD OPTION 3 Jimmy Johns Unwich (any option except the Gargantuan). Load with seasoned peppers. No mayonaisse. SAUCE 1- HOLLANDAISE SAUCE 1 can 98% fat free Campbells cream of chicken soup 1/2 cup light sour cream 2 tbsp. butter spray 1/4 cup skim milk Combine all ingredients in a saucepan. Stir on medium until boiling. Salt and pepper if desired. SAUCE 2- RANCH DRESSING 16 oz. low-fat or fat free cottage cheese 1 packet Hidden Valley ranch dressing mix 1 cup skim milk Combine all ingredients in a blender until smooth and creamy. SAUCE 3- GUACAMOLE (4 SERVINGS) 1 avocado 1 cup fat free cottage cheese 1 tsp onion salt Mash ingredients together and serve with fajitas.

29

SHOPPING LIST
BREADS, PASTAS & GRAINS low carb whole wheat tortillas sandwich thins at out bread corn tortillas: 40 calories per 2 Special K Protein Plus cereal english mufns (whole wheat or sour dough) oatmeal couscous brown rice MEATS & EGGS chicken breasts eggs or liquid egg whites lean steak lean turkey burger tilapia halibut shrimp rotisserie chicken pork roast canned chicken deli turkey deli ham turkey pepperoni beef jerky VEGETABLES asparagus bell peppers broccoli celery cucumbers green beans green onions mushrooms onions sweet potatoes yams FRUITS apples bananas blackberries frozen blueberries grapes grapefruit oranges peaches FATS almonds avocado Smart Balance butter peanuts olive oil DAIRY low fat cottage cheese fat free cottage cheese low fat mozzarella cheese sticks Carb Master yogurt (low carb yogurt, 5g or less) Laughing Cow wedges (light) light sour cream skim or 1% milk CONDIMENTS Splenda brown sugar Splenda sweetener Parkay butter spray I Cant Believe its Not Butter spray non-stick olive oil cooking spray dill pickles onion salt ranch seasoning packets lite mayonnaise mustard sugar free syrup salsa Newmans Own sesame ginger dressing Newmans Own balsamic vinaigrette low sugar ketchup orange extract vanilla extract cinnamon ax seed almond milk **Diet sodas, Crystal Light, and any other zero calorie, sugar free drinks may be consumed. However, they are not to replace water intake.

30

TIPS
1. Begin your day with 2 glasses of water. 2. Do not drink water with your meal. If you drink water with fat, carbs and protein you can potentially cause a blood sugar spike. Have water either before or after your meal. 3. Feed your children what you are eating. Get the whole family on board. 4. Always begin with the end in mind. Picture yourself at the nish line. 5. Eat based on time of day not based on your hunger (do not mood eat). 6. Idle time is your enemy. 7. Socialize your workouts. It is more fun to work out with your friends. A good support group will help you stick to your goals. 8. Write your weekly goal on your mirror; not just your weight goal, but your measurement goal too. 9. Stay motivated by letting people know what you are doing and posting on the BBD Facebook page. Invite them to join you even if you have already started. They can join in on the next challenge start date. Journal your success and your failures. By keeping a food journal along and a measurement log you can customize a program that works best for you, so that you can achieve and maintain optimal health. 10. Jeremy prefers to take dub on an empty stomach. Stay consistent on your schedule of taking dub, never miss a day. This is not a weight loss competition this is a competition to help you make a lifestyle change and achieve optimal health. 11. Make sure your rest between training intervals is not a vacation. Keep track of the time you rest to keep you on your goal. Remember 1 minute of full repetitions with 1 minute rest; repeat exercise 3 times. 12. The Body by dub Challenge is not about following the workouts and meal plans in this manual, its about having a program and sticking to it. Stick to what you can do. If you fall down get back up. You are creating a lifestyle change; you do not want to hate this program, you want to have the desire to keep it going after the time is nished. Keep the end in mind, but remember that to maintain optimal health the end needs to continue on. 13. Cardio after resistance training has a better result of fat loss. 14. Always have your protein or meal 15 to 45 minutes after you workout. 15. When cooking ground meats cook to rare, rinse, then nish cooking and seasoning. 16. When exercising, never hold your breath. The more you oxygenate your blood the better your recovery. 17. When resistance training, keep your core engaged. This will aid in proper posture and will minimize injury.

31

WORKOUT DESCRIPTIONS

32

WORKOUT DESCRIPTIONS (cont.)

33

WORKOUT REFERENCES
WORKOUT PROGRAMS 20 second tness (www.20second.com) Zumba (www.zumba.com) Crosst (www.crosst.com) Bootcamp (www.bestbootcamp.com) P90X (www.beachbody.com) Insanity (www.beachbody.com) Join a local gym, Golds gym, or if you travel nd a national gym Gymbox BOOKS & WEBSITES Strength Training Anatomy by Frederic Delavier (ISBN 978-0-7360-9226-5) www.zonediet.com Cut diet eBook www.bodybuilding.com/fun/beast47.htm* www.bodybuilding.com www.youtube.com

Help improve the BBD Challenge by submitting your feedback to bodybydub@dubnutrition.com.

34

BODY BY DUB DATES

REQUEST PACKET BY 9/23/11 10/3/11 10/17/11 10/31/11 11/14/11 11/28/11 12/12/11 12/26/11 1/9/12 1/23/12 2/6/12 2/20/12 3/5/12 3/19/12 4/2/12 4/16/12 4/30/12 5/14/12 5/28/12 6/11/12 6/25/12 7/9/12 7/23/12 8/6/12 8/20/12 9/3/12 9/17/12 10/1/12 10/15/12 10/29/12 11/12/12 11/26/12 12/10/12 12/24/12 REGISTRATION DUE 9/31/11 10/10/11 10/24/11 11/7/11 11/21/11 12/5/11 12/19/11 1/2/12 1/16/12 1/30/12 2/13/12 2/27/12 3/12/12 3/26/12 4/9/12 4/23/12 5/7/12 5/21/12 6/4/12 6/18/12 7/2/12 7/16/12 7/30/12 8/13/12 8/27/12 9/10/12 9/24/12 10/8/12 10/22/12 11/5/12 11/19/12 12/3/12 12/17/12 12/31/12 CHALLENGE DATE 10/3/11-12/26/11 10/17/11-1/9/12 10/31/11-1/23/12 11/14/11-2/6/12 11/28/11-2/20/12 12/12/11-3/5/12 12/26/11-3/19/12 1/9/12-4/2/12 1/23/12-4/16/12 2/6/12-4/30/12 2/20/12-5/14/12 3/5/12-5/28/12 3/19/12-6/11/12 4/2/12-6/25/12 4/16/12-7/9/12 4/30/12-7/23/12 5/14/12-8/6/12 5/28/12-8/20/12 6/11/12-9/3/12 6/25/12-9/17/12 7/9/12-10/1/12 7/23/12-10/15/12 8/6/12-10/29/12 8/20/12-11/12/12 9/3/12-11/26/12 9/17/12-12/10/12 10/1/12-12/24/12 10/15/12-1/7/13 10/29/12-1/21/13 11/12/12-2/4/13 11/26/12-2/18/13 12/10/12-3/4/13 12/24/12-3/18/13 1/7/13-4/1/13 MEASUREMENTS DUE 12/28/11 1/11/12 1/25/12 2/8/12 2/22/12 3/7/12 3/21/12 4/4/12 4/18/12 5/2/12 5/16/12 5/30/12 6/13/12 6/27/12 7/11/12 7/25/12 8/8/12 8/22/12 9/5/12 9/19/12 10/3/12 10/17/12 10/31/12 11/14/12 11/28/12 12/12/12 12/26/12 1/9/13 1/23/13 2/6/13 2/20/13 3/6/13 3/20/13 4/3/13 35

BBD
DISCOVER YOUR ULTIMATE BODY.
dub nutrition LLC dub nutrition is a trademark of dub nutrition LLC