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7-Day Crank Start Diet with Lori Kennedy, RHN
www.WorkoutFinishers.com
Welcome from Mike Whitfield & Workout Finishers
Inside this manual is a 7-day diet plan for men to shed as much fat as possible in only 7 days.
But the key to NOT losing precious muscle is to do perform resistance training while on this diet.
That way, you dont just become a smaller, weaker version of yourself !
And of course, a big thank-you to Lori Kennedy, RHN for putting together this meal plan just for
you. It doesnt get much simpler than this:
1) Hit print
2) Follow the meal-by-meal plan
3) Lose belly fat.
This will be your go-to when you need to shed fat fast for any event coming up or if you ever
want a jumpstart to your fat loss. This plan will do just that. Its also a great way to smash
through any plateau you may face.
And be sure to check out http://www.wowweightloss.ca/ for more solid nutrition information.
Disclaimer:
You must get your physicians approval before beginning this exercise program.
The recommendations in this and any other document are not medical guidelines but are for
educational purposes only. You must consult your physician prior to starting this or any other
program or if you have any medical condition or injury that can possibly worsen with physical
activity. This program is designed for healthy individuals 18 years and older only. The
information in this document is meant to supplement, not replace, proper exercise training. All
forms of exercise pose some inherent risks. Mike Whitfield, or anyone associated with Crank
Training, LLC advises readers to take full responsibility for their safety and know their limits.
Before partaking in the exercises in this or any other program, be sure that your equipment is
well-maintained, and do not take risks beyond your level of experience, aptitude, training and
fitness. The exercises and dietary programs in this book are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your
physician. Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont
perform any exercise unless you have been shown the proper technique by a certified fitness
trainer or certified strength and conditioning specialist. Always ask for instruction and assistance
when lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to
any exercise including but not limited to interval training. See your physician before starting any
exercise or nutrition program. If you are taking any medications, you must talk to your physician
before starting any exercise program, including but not limited to Crank Training /
WorkoutFinishers.com. If you experience any lightheadedness, dizziness, or shortness of breath
while exercising, stop the movement and consult a physician immediately. You must have a
complete physical examination if you are sedentary, if you have high cholesterol, high blood
pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all
nutritional changes with your physician or a registered dietician. If your physician recommends
that you dont use this or any other program, please follow your doctors orders.
7-Day Crank Start Diet with Lori Kennedy, RHN
www.WorkoutFinishers.com
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MEASURE DESCRIPTION PROTEIN(gm) CARBS(gm) FATS(gm) CALORIES
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7-Day Crank Start Diet with Lori Kennedy, RHN
www.WorkoutFinishers.com
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MEASURE DESCRIPTION PROTEIN(gm) CARBS(gm) FATS(gm) CALORIES
Breakfast - Mix Avocado, Cucumber And Tomato & Eat With Eggs
cup Avocado - pureed 1.15 4.25 8.80 92.50
1 cup Cucumber - raw, slices 0.80 2.80 0.00 14.00
1 cup Egg substitute, liquid 30.12 1.61 8.31 210.84
2 large Eggs, Organic Valley large brown egg, 12.00 0.00 10.00 140.00
hard boiled
3 slice Tomato, sliced, organic 0.00 0.00 0.00 12.00
! Totals: 44.07 8.66 27.11 469.34
PM Snack
1 cup Blackberries, raw 2.00 13.84 0.71 61.92
cup Cottage Cheese - 1% fat 14.00 3.10 1.15 82.00
! Totals: 16.00 16.94 1.86 143.92
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7-Day Crank Start Diet with Lori Kennedy, RHN
www.WorkoutFinishers.com
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MEASURE DESCRIPTION PROTEIN(gm) CARBS(gm) FATS(gm) CALORIES
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MEASURE DESCRIPTION PROTEIN(gm) CARBS(gm) FATS(gm) CALORIES
7-Day Crank Start Diet with Lori Kennedy, RHN
www.WorkoutFinishers.com
Breakfast - Eggs On Toast
1 slice Bread, Ezekiel Sprouted Grain, Low 4.00 15.00 0.50 80.00
Sodium
1 cup Egg, white, raw 26.49 1.77 0.41 126.36
2 large Egg, whole, scrambled 13.53 2.68 14.90 202.52
1 cup Spinach, boiled, drained, no salt 5.35 6.75 0.47 41.40
1 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00
! Totals: 50.36 31.91 16.68 476.28
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7-Day Crank Start Diet with Lori Kennedy, RHN
www.WorkoutFinishers.com
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MEASURE DESCRIPTION PROTEIN(gm) CARBS(gm) FATS(gm) CALORIES
Dinner
1 tablespoon BBQ sauce 0.00 6.00 0.50 25.00
1 cup Beans, snap, green, frozen, steamed 2.01 8.71 0.23 37.80
5 ounce(s) Chicken Breast / White Meat 32.50 0.00 2.00 155.00
1 tsp chopped Chives, raw 0.03 0.04 0.01 0.30
2 tablespoon Cream, sour, reduced fat, cultured 0.88 1.28 3.60 40.50
1 cup Yam -baked or boiled 2.00 37.60 0.20 158.00
! Totals: 37.43 53.63 6.54 416.60
Evening Snack
4 cup Popcorn air popped 3.00 17.00 7.00 0.00
12 each Almonds, nuts, raw 0.00 0.00 0.00 69.36
! Totals: 3.00 17.00 7.00 69.36
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7-Day Crank Start Diet with Lori Kennedy, RHN
www.WorkoutFinishers.com
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MEASURE DESCRIPTION PROTEIN(gm) CARBS(gm) FATS(gm) CALORIES
AM Snack
1 small Apple 0.15 10.50 0.25 40.50
! Totals: 0.15 10.50 0.25 40.50
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7-Day Crank Start Diet with Lori Kennedy, RHN
www.WorkoutFinishers.com
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MEASURE DESCRIPTION PROTEIN(gm) CARBS(gm) FATS(gm) CALORIES
PM Snack
1 tablespoon Peanut Butter - all natural smooth style 4.00 3.00 8.00 105.00
2 Wasa Crackers, light rye 2.00 14.00 0.00 60.00
! Totals: 6.00 17.00 8.00 165.00
Evening Snack
4 cups Popcorn Air popped plain 2.68 10.68 4.00 92.00
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7-Day Crank Start Diet with Lori Kennedy, RHN
www.WorkoutFinishers.com