Fat-Burning Diet and Nutrition Guide

The a bove is ho w B ec ky Ho lma n m ad e h er s tart l i n g
t r a n s f o rmation. Her primary calorie cuts were via pro t e i n
powder to substitute for her meal-replacement feedings. She
also gradually ramped up her cardio activity, running or walking
two miles every few days. You saw her before and after photos
on the cover and in the introduction, which are very impressive.
Whether you’re a man or woman, you can learn from how she
approached her X-treme Lean program, so let’s let her tell it in
her own words...

Meal 1

Milk (2%), 8 oz.

Protein powder, 1 scoop

stirred into milk

3 rice cakes or 2 slices of

whole-wheat bread with

peanut butter (2 tbsp.)

Meal 2

Meal replacement, 1 packet

in water

Banana

Meal 3

Chicken breast, 1 large

Broccoli, 1 cup

Rice, 1 cup

Salad with light dressing

Meal 4

Cottage cheese

(lowfat), 8 oz.

Pears (canned in own juice)

4 halves

Meal 5 (about an hour

before training)

Meal replacement, 1 packet

in water

Meal 6 (immediately after

training)

Postworkout drink (like

RecoverX), in water

Meal 7

Tuna Sandwich on

whole-wheat bread

Apple

Nuts (handful)

Calories:3,100

Protein: 260 grams (38%)

Fat: 73 grams (26%)

Carbs:250 grams (36%)

Higher-Calorie Beginning Diet

Calorie cut:Stay on this diet as is

for two to three weeks, and then

make your first calorie reductions:

Delete the rice from meal 3 and

eat only half a tuna sandwich at

meal 7. That will drop your daily

calorie count by about 300. Stay

at that count for two weeks, and

then move to the X-treme Lean

Diet on page 41 or one of our

diets in Chapter 3.