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Sample 21-Day Stomach Sculpting “Low Carb” Diet

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Sample 21-Day Stomach Sculpting Low Carb Diet

• DaShaun’s Bio- Pg. 3

• Startup Instructions- Pg. 4

• Diet Overview- Pg. 5

• Different Kinds of Carbohydrates- Pg. 6

• Foods OK To Eat- Pg. 7

• Fruits/ Vegetables OK To Eat- Pg. 8

• Foods NOT To Eat- Pg. 9

• Drinks (Alcohol included)- Pg. 9

• Stomach Sculpting Workout Overview- Pg. 10

• 21-Day Complete Stomach Sculpting Low Carb Diet & Instructional Videos (Optional)- Pg. 11

• DaShaun’s Contact- Pg. 12

• Important Copyright Notes- Pg. 13

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DaShaun is what most would consider to be a walking statue of what fitness looks like. His impeccable physique is to die for. He captivates you with his knowledge and expertise on how you too can look and feel good, on all levels of life. Johnson can’t be compared to your average fly-by-night Personal Trainer. His leverage and skill set measures him as royalty. Johnson has been acknowledged by many as the BEST abdominal expert and motivating trainer that there is today. Johnson has been a fitness trainer for over 5 years and has dedicated himself to the health and fitness of others. Johnson has expertise in fitness programs such as strength training, weight loss, cardiovascular conditioning, postural exercises, core stabilization, balance work and flexibility programs. His mission is to encompass all the components of fitness and abdominal training by providing an Innovative, Invigorating and Invasive experience for the average fitness enthusiast. He utilizes a variety of techniques to engage and incorporate the entire body. His familiarity with diverse forms of exercises used to improve, maintain and/or optimize health related components of physical fitness and performance is what distinguishes him as a key player in Health and Fitness. Johnson further embraces his clients by providing appropriate exercise recommendations that assist in leading and demonstrating safe and effective methods of exercise. He states, “The key component to being in shape is having healthy behaviors”.

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21-Day Stomach Sculpting Low Carb Diet Startup Instructions

1. Upon Waking up on your first day of the challenge, weigh yourself before eating or

drinking anything. (For true weight wear under garments or nude)

2. Take your Before Picture (Side View) as pictured below. (SAME OUTFIT IN BOTH

PICTURES)

3. Start your Stomach Sculpting 21-Day Low Carb Diet!

-Feel free to CLEANSE before or during the challenge!!

4. Remember to revert back to your Stomach Sculpting Low Card Diet Plan when needed!

If you would like, you can post your before picture @ me and hashtag

#GuruofAbs21DayLowCarbDiet

5. On the morning of the 21st Day re-weigh yourself and re-take your AFTER picture.

Pending your comfort, post your BEFORE & AFTER pictures with your START &

FINISH weight tagging picture @ me and hashtag #GuruofAbs21DayLowCarbDiet!

6. Requirements for completion of the 21-Day Stomach Sculpting Low Carb Diet are as

follows: Accept the diet with a fully committed and dedicated mindset.

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21-Day Stomach Sculpting “Low Carb” Diet Overview

What is a low carb diet? A low carb diet is basically one that reduces the amount of carbohydrates you consume every day. It is high in protein and fats and can contain anything between almost zero to 35% carbs, which is approximately about 175 grams per day.

Many of us who are striving for a toned, sculpted stomach and waistline make the mistake of focusing only on targeted abdominal workouts. While this is definitely a key component of achieving the trim oblique’s and toned midsection to which we all aspire, it’s only part of the equation. For best results, even the best-executed crunches need to be balanced with a low carbohydrate diet. Bread, rice and pasta can satisfy carbohydrate cravings, but eating them in excess can also lead to weight gain because of their calorie content. Cutting out high simple forms of carbohydrate foods such as bread, rice and pasta, is a simple strategy that can help you lose weight as long as the rest of your diet is also calorie-controlled.

Overall, my stomach sculpting low carb diet is designed to help you to learn how to eat a low carbohydrate diet so that you lose weight but SCULPT your Abs at the same time. It’s time to get DISCIPLINED AND SACRIFICE a little. This diet may not be easy for you, but once you've accomplished what you’ve wanted, ALL your hard work will be worth it.

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The Different Kinds of Carbohydrates There are three different kinds of carbohydrate sources that I want to quickly go over before moving on. Each of these causes the body to respond differently, so it is important you understand the difference between the three:

• Simple: Simple forms of carbohydrates get digested very quickly and rush through our bodies at rapid speeds. They contain very little essential vitamins and minerals, and most simple carbohydrates contain refined sugars! They will give the body a near immediate boost of energy, but will always follow with a big energy crash. Examples are fruit juices, sports drinks, sodas, candy, table sugar, and milk. -You should avoid ALL simple forms of carbohydrates

• Complex: Complex carbohydrates take the body longer to digest, providing you with

longer lasting energy than simple carbs. Some examples include sweet potatoes, yams, beans, potatoes, oatmeal, and rice. -The more active you are; the more complex carbohydrates you are going to need. If you are constantly engaging in high intensity workout sessions, your body will need to be fueled with more complex carbohydrates in order to aid in recovery, help burn unwanted fat, and build lean muscle.

• Fibrous Carbohydrates: Fibrous carbohydrates leave your feeling fuller and results in

longer lasting energy. This kind of carbohydrate has very little effect on blood sugar levels, so you will not have an energy crash when eating them. These are packed with great vitamins and minerals that our bodies use and need. Fibrous carbohydrates include broccoli, asparagus, brussle sprouts, onions, mushrooms, cauliflower, and other green leafy vegetables. -You should eat as much fibrous carbohydrates as you want. You should include them with every meal. They are full of great nutrients and have incredible fat burning properties.

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Foods OK To Eat

Full list is in the 21 Day Complete Program

Fish Lean Game Meat Meat Flounder Cornish hen Bacon* Herring Chicken Beef Salmon Duck Ham* Sardines Goose Lamb Sole Pheasant Pork

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible. Shellfish

Full list is in the 21 Day Complete Program

• Clams • Crabmeat • Mussels* • Oysters* *Oysters and mussels are higher in carbs so limit to about 4 ounces per day. Eggs

Full list is in the 21 Day Complete Program

• Deviled • Fried • Hard-boiled • Omelets Fats & Oils Full list is in the 21 Day Complete Program

• Butter • Mayonnaise (no added sugar) • Olive oil

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Fruits OK To Eat Full list is in the 21 Day Complete Program

Apple Lime Apricot Mango Avocado Nectarine Banana Orange Blackberries Papaya Blueberries Peaches Cantaloupe Pears Cherries Pineapple

Vegetables OK To Eat Full list is in the 21 Day Complete Program

Artichoke Mushrooms Asparagus Mustard greens Beets Onions Bell peppers Parsley Broccoli Parsnip Brussels sprouts Peppers (all kinds) Cabbage Radish

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Foods NOT Ok To Eat

Full list is in the 21 Day Complete Program

Bread

• Bread (White, Wheat, Whole Grain, Pitas and any other type)*** • Bagels • Cake (Cupcakes, Cookies & any other Junk) • Cereal, crackers, chips or any other packaged food • Granola • Pasta

Dairy Junk Butter Candy Creamer Dairy spreads

Canned or packaged fruit cups

Drinks

• Clear broth/ bouillon (make sure it has no sugars added) • Club soda • Cream, heavy or light • Decaffeinated or regular coffee and tea* • Diet soda (be sure to note the carb count) • Flavored seltzer (must say no calories) • induction phase.

Liquor

• Vodka (Three Olives, Absolut, Grey Goose, etc.) • Rum (Captain Morgan, etc.) • Gin (Tanqueray, Beefeater, etc.) • Tequila • Whiskey (Jack Daniel’s, etc.)

Chasers & Mixers

• Diet sodas (Coke Zero, Diet Coke, Diet Ginger Ale) • Soda water • Diet tonic water • Seltzer water

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21-Day Stomach Sculpting Low Carb Diet Workout Overview

Behind every sculpted six-pack, there's a three-part plan that includes stomach sculpting exercises, clean eating and fat-burning cardio.Many that are striving for a toned, sculpted stomach and waistline get bored with doing traditional ab exercises such as crunches, sit-ups, leg lifts, side bends & twits. If you're tired of doing the same ab exercises over and over again (and perhaps without seeing desired results), well it’s time to incorporate some innovative moves into your workout routine; STOMACH SCULPTING.

Stomach Sculpting is an innovative way for abdominal enthusiasts to focus on the

upper, middle, lower abs or oblique’s from the comfort of their own home. Stomach sculpting will teach abdominal enthusiasts the basic fundamentals of the abdominals and its muscle groups: transverse abdominus, rectus abdominus, internal and external oblique’s. All of these separate muscles must be targeted to fully develop a flat and toned midsection. Stomach Sculpting consists of innovative and highly effective ab exercises that involves moving the body through the three planes of motion; sagittal, frontal and transverse, which targets movements like bending, rotating and bracing your core which can improve alignment, posture, muscle tone and proper techniques.

If your goal is to sculpt a firm, flat stomach, it will consist of more than just exercising your abs. For the best results, even the best-executed abdominal exercises needs to be balanced with the proper diet. Stomach sculpting includes a nutritional guidance that will guide abdominal enthusiasts on how to maintain a low carbohydrate diet while focusing on the abdominals. Cutting out high-carbohydrate foods such as bread, rice and pasta, is a simple strategy that can help you sculpt your abs since eating them in excess can work against you because of their calorie content. Without watching your diet, it's going to be a long, slow road to get those defined abs and six pack desired.

Combined with a low carbohydrate diet, stomach sculpting consists of cardio variations that will help torch more calories while engaging the deepest core muscles. Yes, various exercises will help shape and build your abdominal muscles but if you want those abdominal muscles to be visible you have to shed the fat that lies on top.

Overall, if you are ready to see a difference in your core, get ready to follow my lead and NO FAT FORMED AGAINST YOUR STOMACH WILL PROSPER!

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21-Day Stomach Sculpting Low Carb Diet Instructional Videos (Optional) For those that are looking for complete guidance with stomach sculpting workouts, diet and cardio, I have packaged together 21-Days of Stomach Sculpting Instructional Videos from my NEW Guru of Abs App (Available in iTunes & Google Play), Complete 21-Day Stomach Sculpting “Low Carb” Diet and a Stomach Sculpting Cardio Packet ALL together for $21. $21 Gets You:

• 21-Days of Stomach Sculpting Instructional Videos

• Complete 21-Day Stomach Sculpting Low Carb Diet: • Complete List of Foods OK To Eat • Complete List of Fruits OK To Eat • Complete List of Vegetables OK To Eat • Complete List of Foods NOT To Eat • Complete List of Drinks (Alcohol included) • ***BONUS: Complete List of Stomach Sculpting Snacks • ***BONUS: Sample Weekly Low-Carb Meal Plan

• Stomach Sculpting HIIT Cardio Packet:

• Cardiovascular Overview • Importance Of Stretching Before Running • Muscles To Stretch Before Running and How • Warming Up before Running • Warm-up Variations before Running • Cool Down After Running • Muscles To Stretch After Running and How • 4 Best Treadmill Workouts for Burning Calories • Treadmills and Abs • Cardio & Abs Combo Workout• 6-Day Treadmill Interval Workout

Registration: • Register: http://www.guruofabs.com/members/ (Click Guru of Abs 21-Day Stomach

Sculpting Low Carb Diet Instructional Workouts & BOOK IT!) • Focus: Reduce Belly Fat, Lose Inches and Sculpt Your Abs • Equipment Needed: NONE • Workout Type: AT HOME • Modifications Provided: YES

This is an ONLINE program that can be accessed from the COMFORT OF YOUR OWN HOME. If you’re an abdominal enthusiast seeking to strengthen your core, build your endurance and obtain a better overall core this instructional series is for you. Get ready to follow my lead and NO FAT FORMED AGAINST YOUR STOMACH WILL PROSPER!

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DaShaun’s Contact:

Continue to follow my lead and NO FAT FORMED AGAINST YOUR STOMACH WILL PROSPER!

-DaShaun

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Important Copyright Notice

The work contained in this document is copyrighted. 2008-2016 Guru of Abs. My work may not be reproduced, copied, edited published, transmitted or uploaded in any way not to belong to the public domain. If any questions or concerns email: Info@Guruofabs.com