The Diets
The Sensei Pacer Refrigerator Diet
Download this PDF, print it out, and put it on your refrigerator. This is the secret diet that keeps the muscle and losses the fat. This food plan works, period. I call it the secret diet cause you won't find this kind of common sense fat loss plan anywhere else. Caution you will lose fat and you won't need to buy a fat book and read it. Just pin it up on the refrigerator and follow it exactly don't deviate or cheat. The only people this plan is not for is skinny kids. Overweight people, this food plan is your one, your Jesus, your Buddha, and your Keanu Reeves all rolled into one.
Presenting Mathematical Formula Blue Print for the Secret Sensei Pacer Fat Loss Diet Easy Formula
Cardio 5 times a week, 1 hr at a time, heart rate 150 beats per min.
Weight Lifting 2 hours a week
Sleep 56 hours in the course of a 7 day week
72 Ounces of water a day
Food plan
5 Meals a day, 2 or 3 whole meals, up to 3 protein drinks a day
Spread the meals throughout the day.
I’m a professional and nothing comes close.
6 Kinds of Eaters
- I Can't Do That Eater - you tell them exactly what to eat to lose fat and they say I can't do that cause they don't like oatmeal or some other weak excuse for existence.
- I'm Cheating Eater - They will tell you when they cheat and go off their diet, they have trouble self-controlling their cravings.
- The Liar Eater - Rarely tells the whole truth about what their really eating they tell you fiction when I ask the fact.
- The Perfect Eater - They are in control and eat 100% perfect for their goals in life.
- The Blame Shifter Eater - They say they had to eat such and such bad food because they were at a special event or some how it was someone else's fault for the sloppy food choices.
- The Ravenous Eater - When this person eats they shove it in with a bobcat tractor.
Controlling your Eating
This is a letter to all of you, my personal clients included.
It is hard to control your eating. Unless you are going to staple your stomach so that it only holds 4 oz. or less then you must control your eating. Do you really think it will just magically happen? Nothing will just magically happen except death. And that’s one of the many reasons to do this in the first place, a few others are: health, the ability to live longer, better, and happier.
Remember, control your eating, it is your job, it can not be anyone else’s job. It is your job when you are by yourself. As well as it is when you are with others, friends and family. It is not okay to eat like a pig if you don’t want to look like a pig.
If you want to lose weight you must monitor intake or things you don’t absolutely need. If you are trying to lose weight then pizza you will never need. Burn more calories than you take in by: boxing, dancing, kicks, running, etc. Hardcore sweating type of thing, do this for one hour 5 times a week.
While doing this eat protein, based on your weight. What this means is if you are a bigger male you will need 30 grams per serving, while an avg. female will need about 18 grams per serving. Do this every 3.5 hours. Carbs, one maybe two sources a day, like rice, potato, and oatmeal. Do this for as many days as possible and you will lost body fat. Every one I have ever put on this diet lose the most body fat they ever have. It is the ability to stay on this regime even 7 days straight that most people have trouble with.
You will need to get rid of food in your house that’s not on the list.
Weight Loss Certificate
If you have lose a significant amount of weight while training with me, then you will earn a weight loss certificate to show your dedication to hard work:
Things not to eat, they make you fat and undesirable
DO NOT ever go to a drive through fast food restaurant while you are losing weight. You will be too weak to make good choices, don't do it, don't even smell it or think about it.
| Food | Serving Size | Nutrition Facts |
| McDonald's Quarter Pounder w/Cheese | One Burger | Fat: 30 grams Carb: 35 grams Protein: 16 grams |
| French Fries | Super Size | Fat: 29 grams Carb: 77 grams Protein: 9 grams |
| Wendy Bacon Classic | One Burger | Fat: 30 grams Carb: 46 grams Protein: 34 grams |
| Whataburger Doublemeat | One Burger | Fat: 42.4 grams Carb: 62 grams Protein: 49 grams |
| Extra Long Cheese Coney | One | Fat: 39 grams Carb: 45 grams Protein: 24 grams |
| Burger King Cheeseburger | One Burger | Fat: 39 grams Carb: 35 grams Protein: 23 grams |
Lose Fat Diet - for my clients ONLY
This is what I tell my clients to do if their over weight and want to lose some body weight.
- First two meals of the day, protein drinks - no carbs
- Have protein every 3 and a half hours
- 5 meals a day
- 2 to 3 of the meals are protein drinks
- 3rd meal is okay to have carbs, choose from these 3 only: white potato, oatmeal, rice
- 4th meal okay to have a small carb, self adjust to energy level
- Use a blast of caffeine before your workout twice a week
- Protein choices: 30 grams protein for men; 22 grams average for female.
- Chicekn Breast
- Eggs no yolk - Don't eat the yolk
- Tuna fish
- Protein drink
- Lean Lean Cow
- Cardio 5 to 6 days a week, get where you can do up to an hour a day
- I never had a client not lose weight with this resume
- You should lose about 2 lbs. a week until you get close to low levels of body fat
- Only 1 cheat meal a week, no alcohol, pizza, beer, tacos, or missed meals please
- Eat like your poor
Get Huge Diet
- Most of my clients don't need this diet because they want to lose body fat.
- Some kids and athletes will need this food program to gain strength, size, and muscle
- Eat protein every 2 hours or as close to it as possible, any protein will work: cow meat is great, it is expensive but hard work outs and cow meat cause muscle growth
- Pizza, milk, nuts, potators, steak, ham and cheese, juice, hamburgers, fish, rice, yogurt, raisins, bananas, scrambled eggs, a piece of chocolate, chicken legs, ice cream, and tea - all are good
- Exercise - you got to work out man hard and probably heavy
- Eat again then repeat - EAT
- Tan and go on dates with blondes
- Lift heavy with football players - EAT
- Listen to rap music when you train
- Look at a pic of Arnold Schwarzenegger training in the 70s every day.
- Make out with a girl while thinking of your muscles, once in your life
- Drink too much once and get in a fight or go too far twice while you are young.
These are the same 12 or so foods I eat with little exception and their the same 12 foods or so you should be eating to lose weight. Period, nothing else.
| Food | Serving Size | Nutrition Facts |
| Egg White (Do NOT eat the yolk) |
One | Fat: 0 Carb: 1 grams Protein: 6 grams |
| Chicken, Breast Only | 4 oz. | Fat: 2 grams Carb: 0 grams Protein: 26 grams |
| Tuna, Chicken of the sea | One Can | Fat: 1.4 grams Carb: 0 grams Protein: 33 grams |
| Lean Ground Meat, 97% Fat Free (no more than twice a week) |
4 oz. | Fat: 6 grams Carb: 0 grams Protein: 30 grams |
| Buffalo | 4 oz. | Fat: 2.7 Carb: 0 grams Protein: 30 grams |
| Whey Protein | 1 Scoop | Fat: 2 grams Carb: 5 grams Protein: 23 grams |
| Potato | Medium Size | Fat: 0 grams Carb: 100 grams Protein: 4.1 grams |
| Rice Cake | One | Fat: 0.5 grams Carb: 14 grams Protein: 1 gram |
| Rice, White and Brown | 4 oz. | Fat: 0 grams Carb: 88 grams Protein: 8 grams |
| Oatmeal, Quaker Oats | 1/2 Cup Dry | Fat: 3 grams Carb: 27 grams Protein: 3 grams |
| Beef Jerky | 1 oz. | Fat: 2 grams Carb: 2 grams Protein: 14 grams |
| Popcorn, no salt, no oil, no butter | 1 cup | Fat: 0.5 grams Carb: 6 grams Protein: 1 gram |
Vegetables - eat up to 5 servings a day, even if you are wanting to lose weight - few days before a photo shoot, I'll stop eating them.
Peanut Butter - when you get extremely lean, leaner than you are now. There's a point that you need a little fat. It tricks the body into burning that last bit of body fat, other than that its good for gaining weight.