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permission from the author. All copyrights are reserved.

DISCLAIMER & LEGAL

The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book
is based upon my experiences as well as my interpretations
of the current research available. The advice and tips given in
this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are
appropriate for your individual circumstances. If you have any
health issues or pre-existing conditions, please consult with
your physician before implementing any of the information
provided in this course. This product is for informational purposes only and the author does not accept any responsibilities
for any liabilities or damages, real or perceived, resulting from
the use of this information.

Fitness B&W - Special Report

OVERVIEW
This (black and white) blueprint is going to show you the exact approach I took to drop 19lbs and
6% body fat in 2 months!
This is not meant to be a full program or anything like that. However, you will get to see an example
week of exactly what I ate, when I trained and what type of training I did.
My eating is based around sufficient amounts of vegetables, proteins and fats. It limits the amount
of carbs and calories, but is not meant to be a no-carb diet.
While one cannot deny that carbs can limit the bodies ability to shed fat, some carbs are actually
good for you and will help you burn fat. The majority of your carbs should come from fruit. Bread,
pasta, pizza and the like are allowed, but only once ever week. In fact, on that one day a week you
are allowed whatever you want ... limit alcohol to only one (or none) drink :(
We will assume you are starting the diet on Sunday. If this is the case, eat whatever you want and
how much of it you want on Saturday. Here is how the diet is laid out.
Sunday - Fasting day as laid out in Eat Stop Eat (or very low calorie if you dont fast)
Monday - Low calorie, low card, high protein
Tuesday - Low calorie, low card, high protein
Wednesday - Low calorie, low card, high protein
Thursday - Low calorie, low card, high protein
Friday - Low calorie, low card, high protein
Saturday - Cheat day, high calorie, high carb, high fat
Calories per day should equal Goal weight X 10
Example: if you want to weigh 120 lbs you should be eating 1,200 calories per day.

Simple, right? Absolutely, but it works!

It is so simple you may be second guessing this. This is the exact diet that was used in conjunction
with the beta test of Visual Impact Cardio. If you arent sure of the results, check these out:
http://visualimpactcardioreview.net/results/
The diet (and workout) works very well as long as you stay consistent.

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Fitness B&W - Special Report

Sunday
Fasting day
Dinner @6:00 pm
Cheese burger
- Extra lean beef
- Pepper Jack cheese
- Jalapenos
- Mustard
- Green leaf lettuce

Monday
Breakfast @ 7:30 am
Omelet
- 3 eggs
- Salsa
- Pepper Jack cheese
- Bell pepper
- Tabasco
Lunch @ 12:30 am
Taco salad
- Ground turkey
- Green leaf lettuce
- Spinach
- Bell pepper
- 1/4 avocado

Black coffee - 20 minutes before workout

Mon. Workout - 5:00pm

Strength Training - Chest, Back, Abs = 45 minuties*
Cardio - Long HIIT + Steady State = 35 minutes**
*Pick two exercises for each muscle group. Lift 3 sets of 3 reps. For abs, do 3
sets of 10 reps hanging leg raises followed by 3 minutes of planks (1 minute
straight, 1 minute on each side)
**15 minutes of HIIT followed by 20 minutes of medium to fast walking

Dinner @ 7:15 pm
Chicken breast
Green salad
Broccoli

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Fitness B&W - Special Report

Tuesday
Breakfast @ 7:00 am
Omelet
- 3 eggs
- Salsa
- Pepper Jack cheese
- Bell pepper
- Sour cream
- Tabasco
1 cup of black coffee
Lunch @ 12:00 pm
Chicken breast

Black coffee - 20 minutes before workout

1/2 can of tuna

Tues. Workout - 4:30pm

Salad
- Green leaf lettuce
- Bell pepper
- Broccoli
- Carrots

Strength Training - Triceps, Biceps, Shoulders = 45 minutes*

Cardio - Short HIIT + Steady State = 35 minutes**
*Pick two exercises for each muscle group. Lift 3 sets of 3 reps.

Dinner @ 6:30 pm

**5 minutes of HIIT followed by 30 minutes of medium to fast walking

Stir fry
- Chicken breast
- Broccoli
- Cucumber
- Carrots
Snack @ 9:30 pm
Protein shake
- 1 cup of 2% milk
- 1 tablespoon of almond butter

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Fitness B&W - Special Report

Wednesday
Breakfast @ 7:00 am
Omelet
- 3 eggs
- Salsa
- Pepper Jack cheese
- Bell pepper
- Sour cream
- Tabasco
Apple
1 cup of black coffee
Lunch @ 12:30 pm
1/4 pound hamburger
1/2 can of tuna
Salad
- Green leaf lettuce
- Spinach
- Bell pepper
- Celery
- Cabbage
- Carrots
Dinner @ 7:00 pm

Black coffee - 20 minutes before workout

Wed. Workout - 5:00pm

Strength Training - Abs = 20 minutes*
Cardio - Steady State = 45 minutes**
*Do 3 sets of 10 reps hanging leg raises followed by 1 set of swinging bent
leg lifts to failure followed by 3 minutes of planks (1 minute straight, 1 minute on each side)
**Medium to fast walking depending on how you feel

Taco salad
- 1 can of chicken (like tuna)
- Green leaf lettuce
- Romaine lettuce
- Spinach
- Pepper Jack cheese
- Bell pepper
- Sour cream
- Salsa
- Jalapenos

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Fitness B&W - Special Report

Thursday
Breakfast @ 7:00 am
Omelet
- 3 eggs
- Salsa
- Pepper Jack cheese
- Bell pepper
- Sour cream
- Tabasco
Apple
1 cup of black coffee
Lunch @ 12:15 pm
1/2 can tuna
Taco salad
- 1 can of chicken
- Green leaf lettuce
- Spinach
- Bell pepper
- Pepper Jack cheese
Dinner @ 6:00 pm

Black coffee - 20 minutes before workout

Thrus. Workout - 4:30pm

Strength Training - Chest, Back, Abs = 45 minutes*
Cardio - Long HIIT + Steady State = 35 minutes**
*Pick two exercises for each muscle group. Lift 3 sets of 3 reps. For abs, do 3
sets of 10 reps hanging leg raises followed by 3 minutes of planks (1 minute
straight, 1 minute on each side)
**15 minutes of HIIT followed by 20 minutes of medium to fast walking

Chicken breast
- Marinara sauce
Baked Asparagus
Snack @ 9:30 pm
15 pistachios
Broccoli w/ hummus

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Fitness B&W - Special Report

Friday
Breakfast @ 7:00 am
Omelet
- 3 eggs
- Salsa
- Pepper Jack cheese
- Bell pepper
- Sour cream
- Tabasco
1 cup of black coffee
Lunch @ 12:00 pm
Taco salad
- 1 can of chicken
- Green leaf lettuce
- Spinach
- Bell pepper
- Pepper Jack cheese
- 1/4 avocado

Black coffee - 20 minutes before workout

Fri. Workout - 3:30pm

Strength Training - Triceps, Biceps, Shoulders = 45 minutes*
Cardio - Short HIIT + Steady State = 35 minutes**
*Pick two exercises for each muscle group. Lift 3 sets of 3 reps.

Dinner @ 6:15 pm

**5 minutes of HIIT followed by 30 minutes of medium to fast walking

Turkey burger
- Pepper jack cheese
- 1/4 avocado
- Jalapeos
- Green leaf lettuce
- Mustard
Baked broccoli w/ olive oil

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Fitness B&W - Special Report

Saturday - Cheat day!!

Breakfast @ 8:15 am
Egg sandwich
- Jalapeos Roll
- 2 eggs
- Pepper jack cheese
Snack @ 11:00 am
Small chicken burrito
- Lettuce
- Cheese
- BBQ sauce
- Flour tortilla
Lunch @ 1:30 am

Black coffee - 20 minutes before workout

Sat. Workout - 6:45am

Strength Training - Abs = 20 minutes*
Cardio - Steady State = 45 minutes**
*Do 3 sets of 10 reps hanging leg raises followed by 1 set of swinging bent
leg lifts to failure followed by 3 minutes of planks (1 minute straight, 1 minute on each side)
**Medium to fast walking depending on how you feel

Salad
- Romaine
- Pepperchini
- Olives
- Parmesan cheese
2 Bread sticks & Soup
Pasta
- Sausage
Dinner @ 6:00 pm
Chicken pot pie
- Chicken
- Cream of chicken soup
- Peas
- Carrots
- Flour crust
Snack @ 8:00 pm
Espresso Madness ice cream

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Fitness B&W - Special Report

THANK YOU FOR READING

I hope that you enjoyed this and I know that you will get some awesome results if you follow it.

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