The Dolce Diet LIVING LEAN by Dolce, Mike -- Read -- Imperial Library of Trantor

Index

THE DOLCE DIET Conrad James Books NOTE INTRODUCTION Epigraph CHAPTER 1

BAPTISM

CHAPTER 2

HELP IS NOT A FOUR-LETTER WORD

CHAPTER 3

GETTING IT WRONG IS HOW I GOT IT RIGHT

CHAPTER 4

3 WEEKS TO SHREDDED

CHAPTER 5

TOUGH LOVE

CHAPTER 6

CRABS IN THE POT

CHAPTER 7

DON’T COUNT CALORIES, MAKE CALORIES COUNT

CHAPTER 8

GROCERY SHOPPING 101 GROCERY LIST

CHAPTER 9

STRUCTURING A MEAL PLAN

CHAPTER 10

RECIPES FROM INSIDE MMA’S ELITE FIGHT CAMPS

BREAKFAST Breakfast Bowl Pitbull Pancakes *Easy Egg Alternative East Coast Breakfast Toast Fresh Berry Syrup Oats & Berries Smoothie LUNCH Salmon Salad Chick Pea Salad Egg Salad Tuna Salad Supafly Chicken Salad Omelet Egg Scramble Strawberry Salad Pasta Salad with Veggies Simple Spinach Salad Waldorf Salad DRESSINGS

Oil & Vinegar Dressing

Nature’s Dressing Grapeseed Pesto Strawberry Vinaigrette DINNER Chicken & Asparagus Stir Fry Sautéed Garlic & Mushroom String Beans Turkey Burgers Fighter Fajitas Honey Glazed Salmon Power Pasta Sauce Garlic Portabella Chicken with Asparagus & Spinach Skinny Sumo Stir Fry Baked Chicken Dinner Spinach Pasta Champion Chili Cod or Tilapia Thoro-Breaded “Fried” Chicken Pineapple Chicken “Fried” Quinoa SNACKS

Yogurt, Fruit & Honey Bowl

Toast Classic Cereal Fruit & Nuts The Avocado Green Schmear Simple Guacamole Dip JUICING Bapple Juice The Kitchen Sink CHAPTER 11

WORKOUT PRINCIPLES

CHAPTER 12

STRENGTH TRAINING WORKOUTS QUICK-START WORKOUTS

QUICK-START WORKOUT - CHEST QUICK-START WORKOUTS - ABS QUICK-START WORKOUT- LEGS FULL BODY FUNCTIONAL WORKOUT TANK TOP WORKOUT 1 TANK TOP WORKOUT 2 LOWER BODY WORKOUT 1 LOWER BODY WORKOUT 2 POWER DEADLIFT WORKOUT PUSH-PULL WORKOUTS PUSH WORKOUT PULL WORKOUT CHAPTER 13

CARDIOVASCULAR INTERVAL TRAINING

BEGINNER TREADMILL WORKOUT HIGH INTENSITY INTERVAL TRAINING THE FIGHTER’S TREADMILL WORKOUT CHAPTER 14

EXERCISES CORE ALTERNATING STRAIGHT-LEG CRUNCH

BOSU BALL SUPERMAN ALTERNATE SIDE RAISE LEG RAISE DOUBLE ELBOW-TO-KNEE BACK EXTENSION PRONE PLANK GAMER TWIST SIDE PLANK LYING TOE TOUCH X-PATTERN TOE TOUCH DEADLIFTS

CONVENTIONAL BARBELL DEADLIFT

CONVENTIONAL DUMBBELL DEADLIFT HIGH-HIP BARBELL DEADLIFT HIGH-HIP DUMBBELL DEADLIFT SINGLE LEG DUMBBELL DEADLIFT LATERALS

CHAIN SIDE LATERALS

DUMBBELL FRONT LATERALS DUMBBELL SIDE LATERALS LUNGES

BACKWARD DUMBBELL LUNGE

FORWARD DUMBBELL LUNGE PRESSES

BARBELL BENCH PRESS

INCLINE BENCH TRICEPS EXTENSION INCLINE DUMBBELL PRESS PUSH-UPS

PUSH-UP

CHAIN PUSH-UP DUMBBELL PUSH-UP BOSU BALL PUSH-UP CLOSE GRIP BOSU BALL PUSH-UP ROWS

BARBELL UPRIGHT ROW

BENT-OVER TWO-ARM DUMBBELL ROW SQUATS

HIGH BOX STEP-UPS

POWER SQUAT SINGLE LEG SPRINTER SQUAT SINGLE LEG BENCH SQUAT OVERHEAD SQUAT Praise for THE DOLCE DIET: 3 Weeks to Shredded More Resources

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