Men’s Division

Lee Labrada
Lean Body Challenge Coach
® TM

Jeffrey Hansen CEO/Founder Labrada Nutrition

Lean Body
®
IFBB Pro Bodybuilding
Challenge Winner
TM
Hall of Fame
 Welcome to the Lean Body Challenge ™
®

Program – Men’s Division!

This is an easy to follow, step-by-step plan that will help you get into the best shape of your life.
If you’re frustrated with diets and gimmicky exercise programs, here’s your chance to try something
that really works.

I can and want to help you get into shape! Since I created it in 2003, the Lean Body® Challenge™
has helped literally thousands of people all over the world to get into the best shape of their lives.
Now I’d like to share it with you.

The key to your success with this program is to make healthy lifestyle changes in small steps to
achieve the end result you’ve envisioned. I recommend that you do this by eating 5 small frequent
meals throughout the day and that you integrate a combination of cardiovascular and resistance
training into your program. The important thing is that you enjoy the activities and changes so
you’ll stick with them in the long run.

There are two main reasons that people fail in their plans to get into shape.
Reason one: People simply start out with the wrong information.
Reason two: People lose motivation.

Once you have the right program and the right tools to help you stay motivated, the “get in
shape” equation is completed, and you can achieve your body shaping goals. Mind you, it won’t
Lee Labrada happen without work, but if you have the right map and you are motivated to follow it through
• Former Mr. Universe to its finish, YOU CAN get into great shape.
• IFBB Hall of Fame
Now, I want you to listen to this carefully…
Inductee
• Best-Selling No matter what shape you are in now, you CAN improve your body, and by extension, your self-
Fitness Author image! And in many cases, you can improve so much that your family and friends won’t believe
... and now he’s your your transformation.
Lean Body Coach
®

This program works for the following reasons:

• It stimulates your metabolism while you reduce body fat.

• You don’t have to go hungry while on this program.

Before you get started, I recommend

that you do the following:
• Take a “before” picture. This will demonstrate where you are at the beginning of your journey
to obtain a more lean and healthy body. (Take one of the front, one of the back and one to the
side. It also helps if you take your before pictures in shorts, or swim trunks, so you can really
see your progress when you take your “after” pictures at the end of the 12-week program.)
• Set realistic, but specific goals for the 12 weeks.
• Determine how you want to measure your personal success and stick with this system for the
duration of the 12 weeks (i.e., dropping weight on the scale, losing dress or clothes sizes, losing
inches on your tape measurements, or reducing body fat percentage by using fat calipers).

LEAN The Lean Body® Challenge™ program is designed to be a 12-week program. You will definitely

BODY
see positive results within that time frame if you stick with your program. Once you finish the
12 weeks and account for your success, you can keep the program going until you reach your goals.
At that point, the program becomes a long-term maintenance program to keep you in shape for
CHALLENGE years to come. Remember – the goal isn’t to get in shape just once...but to change your lifestyle.
1
 Your Journey Begins
There are two main reasons that people fail in their plans to get into shape.
Reason one: People simply start out with the wrong information.
Reason two: People lose motivation.
Your We are here to provide you with the right information, the same approach to food and
Journey fitness that we used in our own transformations. This approach to fitness has proven
Begins to work time and time again with all levels of fitness. The key to your success will
be the amount of effort and dedication that you are willing to provide to reach your
goals. We can give you the tools and this challenge to serve as motivation, but the
true key to success will be all your own. We are here to tell you that if you see this
through to the end, you CAN and WILL get into great shape.
Now, read this carefully…
No matter what shape you are in now, you CAN improve your body, and by extension;
your self confidence! Our hope is that your transformation will be so astounding that
friends and family will take notice and want to do the same. You are in a position to
serve as the inspiration and motivation for many of your loved ones. Do it for them,
but more importantly, do it for yourself!
This program works for the following reasons:
• It stimulates muscle growth while helping to reduce body fat.
• You don’t have to go hungry while on this program.
• You learn skills to help make this a lifestyle.
Before getting started, we recommend you do the following:
• Take a “before” picture to mark the beginning of your journey so that you will be able
to see the progress and changes. When incorporating weight training, as this program
does, the scale is not always a good indication of progress. Holding a current news
ABOVE:
Larry Fedoruck paper, take one photo of the front, one of the back and one to the side. If possible
and Brock Tidwell, choose clothing (a swimsuit or fitness apparel) that easily shows your physique and
previous Challenge
Competitors, at the that you can potentially wear in your “after” photo as well.
beginning of their • Have realistic expectations. If you are not able to give 100% effort, don’t get discouraged
journeys.
and throw in the towel. One day won’t break you, but day after day might. Stay focused
and dedicated. You get out of this program what you are willing to put in.
• It is a good idea to take your measurements periodically. Using a soft measuring
tape, measure your, waist, hips, around your shoulders, thighs and calves. Be sure
to measure in the same places consistently for increased accuracy.
PRIVATE FACEBOOK CHALLENGE GROUP
For our challenge participants, we have started an exclusive Facebook group to ask questions and
come to for daily support: https://www.facebook.com/groups/LeanBodyChallengeMensGroup/

The Lean Body® Challenge™ is designed to be a 12-week program and if you maintain
focus and see it through to the end, you will see positive results. Once you complete
the program, we hope that you will continue to maintain the lifestyle and never feel
the need to diet again. We are excited to see your transformations and share your
journey!

LEAN The details:

We recommend that you eat 5–6 small meals each day. This approach will help

BODY
CHALLENGE
keep your blood sugar stable and give you sustained energy throughout the day.
By following this plan diligently for several weeks, you will reduce body fat while
building lean muscle. 
2
 Success Factor One: The Right Information 
Why does this program put so much emphasis on weight training? Weight training is the
key to an improved metabolism and your answer to becoming a fat-burning machine.
Muscle is very metabolically active tissue, which means it takes more fuel (calories) to
move and subsequently burns more calories, even at rest. Protein supports and builds
muscle; therefore, consuming s­ ufficient protein every day is extremely important. 
START WITH A PROTEIN SOURCE AT EVERY SINGLE MEAL. 
Examples of protein sources are: Scrambled egg whites or egg substitutes, soy, tofu,
chicken breast, extra-lean beef, extra-lean turkey breast and fish (mahi and tilapia).
For more options, see the meal plan guidelines and r­ ecommended grocery list. Also,
incorporating Lean Body® shakes into your meal plan is a convenient and easy way
to increase your daily protein intake.
A note about sodium: Avoid luncheon and deli meats because they typically contain nitrates and are
extremely high in sodium. Boars HeadTM has nitrate-free options that are okay to consume but watch
out for the sodium. Experts recommend no more than 2400 milligrams of sodium a day. Too much
sodium causes bloating and discomfort.
SUGAR
Sugar can be detrimental to your success. Keep a sugar log and make it a point to
keep your sugar intake under 25 grams per day, not counting sugar found naturally
in fruits or vegetables. Examples of healthier sugar options: stevia, xylitol, cane sugar, monk fruit,
Arm Yourself coconut sugar, date sugar, fruit sugar (sparingly).
with more great info INCLUDE COMPLEX CARBOHYDRATES WITH EVERY MEAL. Complex carbohydrates
written by Lee Labrada
and Conchita Labrada give you energy. Most of your energy calories will come from “carbs.” Contrary to
popular belief, unless you have an allergy or gluten sensitivity, carbs are NOT the enemy.
Order the
If however you do have a sensitivity, simply stick to carbohydrates like sweet potatoes
LEAN BODY ®
and vegetables. Examples of carbohydrate sources are: Oatmeal (avoid instant), Cream of WheatTM,
Book Series brown rice, sweet potatoes (yams), beans, lentils, barley, 100% whole grain breads and corn tortillas.
Fruits are a simple healthy carbohydrate and can be eaten after a workout to speed the
uptake of protein into your system or with protein and a healthy fat to help slow any
spike in insulin. Examples include: apple w/peanut butter and Greek yogurt or strawberries w/low-fat
cottage cheese and almonds.
HEALTHY FATS
Although it is certainly possible to lose weight by limiting fat in your diet, eliminating
all fat is horrible for hormone function and can actually inhibit your ability to lose
weight long term. Remember: Many foods have the fat built in, like chicken or lean
beef and even oatmeal has a small amount of fat.
WATCH OUT FOR SATURATED FATS... 
Avoid the following whenever possible: cheese (use low fat or non-fat varieties if
at all), butter, margarine, sour cream, salad dressings (use fat-free Italian dressing
or lemon juice instead), fries (try the fat-free baked fries), potato chips, ice cream,
mayonnaise, chocolate, desserts, white breads, crackers and pastries.  
A Tip for Reading Nutrition Labels: Watch for hidden fats in packaged foods. Read labels!
Here is an easy formula to figure the percentage of fat in a labeled food: For every 100 calories, foods
should contain no more than 20 calories from fat. You can also take the listed fat calories per serving
and divide by the total calories per serving. Avoid foods with calories higher than 20% from fat. 
Another important aspect of success is sleep! It is important to get adequate sleep

LEAN
throughout the challenge. Our bodies don’t actually build muscle in the gym, they build it while
sleeping. If you short-change yourself in the sleep department, you’ll short-change your growth and
recovery. It’s also important to get adequate sleep (7 to 8 hours a night) to avoid the energy slump.

BODY
CHALLENGE
Losing sleep is one of the fastest ways to halt your progress because you’ll lack the energy to exercise
and likely increase your craving for carbohydrates.

Balanced Meals and Adequate Sleep is the key to SUCCESS!

3
 Lean Body Challenge Tips for Success
® TM

1. COOK AND STORE YOUR MEALS IN ADVANCE. We all prefer to eat foods from
made from fresh ingredients but in those times that you can’t prepare your meals
immediately, having cooked and frozen meals on hand will prevent slip-ups.
Tip: Use small bags or plastic containers to create individual portions and refrigerate
or freeze them. This makes it very easy to grab and go for work or when you’re on
the run. It’s smart to invest in a small cooler for easy storage and convenience.
It only takes 10–15 minutes to eat. Everyone has a lunch break or a coffee break. With
proper planning, “I don’t have time to eat!” should never be an excuse again.

2. PLAN AHEAD. This is essential if you’re going to succeed. Take a few minutes the night
before to determine what foods you will consume the next day. Keeping a food log will
help make future planning easier. Try using free software like FitDay® or MyFitnessPal.
3. PACK A COOLER. Always pack a cooler with food and carry it with you when you
are out and about or at work. Some examples of what to pack are: baked fish fillets
and baked yams cooked the night before, oatmeal, protein powder, broiled chicken
breasts, low-fat cottage cheese, fresh fruit and vegetables. 
4. WHEN EATING OUT, PLAN AHEAD. Familiarize yourself with menus from various
restaurants, and try to pick restaurants that serve menu items compatible with
When you the Lean Body® Challenge™. If you have your meal selected before you arrive, no
Plan ahead, need to look at the rest of the menu. It’s a great way to avoid temptation. Speaking
of temptation, say “no thanks” to the chips or bread while you wait. When ordering
you Plan to salad, ask for low-fat or no fat dressing and request for it to come on the side.
Succeed Another option is to simply request lemons and opt out of dressing all together.
5. DRINK PLENTY OF WATER. Keeping your body hydrated will help flush out toxins,
improve your performance in the gym and suppress your appetite. The average
sedentary adult should consume 2.2 to 3.0 liters, about 75–101 ounces. This is
approximately 9 to 13 cups per day. An athlete who participates in a workout
program should drink about 8 additional ounces per 25 pounds of body weight or
a gallon of water a day (128 ounces).
6. INVEST IN A FOOD SCALE. Without weighing or measuring your food, it’s hard to
know what number of calories you are consuming. We often under estimate or over
estimate portions. Food scales are fairly inexpensive and after you’ve used it for a few
weeks; you will likely be able to guess portion sizes in the future with more accuracy.
7. EAT EVERY FEW HOURS. Although there is no science to prove that eating frequent
meals speeds up the metabolism, it does go a long way to help maintain energy.
Calories are energy. What you consume will determine the kind of energy you feed
your body and how long you wait will determine how much your body needs from
meal to meal. Eating every few hours will ensure that you have enough fuel at any
given time. 
8. TAKE A GOOD MULTI-VITAMIN AND ESSENTIAL FATTY ACIDS. ­Find a good multi-
vitamin especially for men, such as Lean Body® Multi-Vitamin. Essential fatty acids

LEAN are necessary because we must get them through our diet and that’s not always easy
to do on a daily basis. EFAs support hormone health, reduce i­nflammation and are

BODY
CHALLENGE
good for your heart.

4
TIPS for LEANING OUT
1. EAT YOUR FIRST MEAL WITHIN
1 HOUR OF WAKING

2. PLAN AHEAD
Designate a food preparation day.

3. MEASURE & WEIGH EVERYTHING

Purchase measuring cups and a kitchen scale.

4. TAKE 1 TBSP. OF
FLAXSEED OIL DAILY
Flaxseed aids in weight loss and encourages
healthy bowel movements.

For example: Mix flaxseed oil in oatmeal or

mashed sweet potato after heating food.
DO NOT HEAT flaxseed oil.

5. DRINK LOTS OF WATER

You may also have coffee & tea (with SplendaTM)
and diet sodas occasionally.

6. TAKE A DAILY MULTI-VITAMIN

If lifting weights, also take a calcium supplement.

7. EAT EVERY 3 HOURS (5-6 times a day)

It’s the secret to speeding up your metabolism.

8. CONSISTENCY IS KEY
If you have a day where you slip up, don’t give up!
Start fresh at your next meal or the next day.
YOU CAN DO IT!

5
 MALE
BREAKFAST • 8 egg whites
• 1 serving of starch (see starch list)

MID-A.M. • Small meal option (see list) OR Lean Body® Shake

• 8 ounces of lean meat

(chicken breast, turkey (white meat), white fish (ex. tilapia or orange roughy), boiled shrimp,
LUNCH egg whites)
• 1 serving of starch (see starch list)
• Unlimited salad & vegetables (see list)

MID-P.M. • Small meal option (see list) OR Lean Body® Shake

• 8 ounces of lean meat

(see above)
DINNER • 1 serving of starch
(see starch list)
• Unlimited salad and vegetables (see list)

• 6-8 egg whites**

EVENING • Unlimited vegetables (see list)

** NO CARBS (starch) AFTER 7:00 PM (about 3 hours before bedtime)

6
 CARB/STARCH PORTION SIZE
**NO CARBS (starch) AFTER 7:00 PM ( approx. 3 HOURS BEFORE BEDTIME) FEMALE MALE
BARLEY ¾c 1½c
BEANS ¾c 1½c
BLACK-EYED PEAS ¾c 1½c
CORN TORTILLAS 2-3 4-5
CREAM of WHEAT/RICE or RYE 1 serving 2 servings
EZEKIEL BREAD (made by Food for LifeTM) 1 serving 2 servings
FLATBREAD (Carbdown) Walmart 1 serving 1 serving
KASHITM (or other cereal that is 6 grams sugar or less) ¾c 1½c
LENTILS ¾c 1½c
OATMEAL (minute or whole oats, no packaged oatmeal) 1 serving 2 servings
PASTA (whole wheat) 1c 2c
PEAS ¾c 1½c
WHEAT PITA BREAD (low carb) Kroger’s (Joseph’s Pita Bread is a great brand) 1 serving 1 serving
POTATO (white) 5 oz. 7-8 oz.
RICE ¾c 1½c
RICE CAKES (lightly salted or salt-free) 3 4
SWEET POTATO or YAM 4-6 oz. 7-8 oz.
TORTILLA (low carb wheat) 1 serving 2 servings

7
 UNLIMITED VEGETABLES
Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sautéed or fried.
Eat fresh or frozen vegetables; nothing canned.
SPAGHETTI
ARTICHOKES CABBAGE GREEN BEANS ONIONS
SQUASH
CARROTS (only early
ASPARAGUS in the day – contains LEEKS PEPPERS SPROUTS
natural sugar)
TOMATOES
(Garden tomatoes are
BAMBOO SHOOTS CAULIFLOWER LETTUCE (Salad) RADISHES fine all the time; eat
cherry tomatoes early
in the day.)
BROCCOLI CELERY MUSHROOMS SHALLOTS WATER CHESTNUTS
BRUSSEL SPROUTS EGG PLANT OKRA SPINACH ZUCCHINI

8
 PORTION SIZE
PROTEINS FEMALE MALE
5 oz. 8 oz.
CHICKEN BREAST - BONELESS/SKINLESS WHITE-MEAT CHICKEN fresh or water packed
FISH - TILAPIA, COD, HALIBUT, TUNA, *SALMON or *SEA BASS (*occasionally)
SHRIMP
PROTEIN POWDER

EGGS OR EGG WHITES

BEEF – GROUND - extra-lean beef or round (92-96%), RIB-EYE - steaks or roast, TOP ROUND - steaks or
roast aka stew meat, london broil, stir-fry, TOP SIRLOIN aka Sirloin Top Butt, BEEF TENDERLOIN aka Filet, Filet
Mignon, TOP LOIN - NY Strip Steak, FLANK STEAK - Stir Fry, Fajita, EYE OF ROUND - Cube Meat, Stew Meat,
Bottom Round , 96% Lean Ground Round
TURKEY – GROUND (extra lean), BREAST - slices or cutlets (fresh, not deli cuts)

HEALTHY FATS PORTION SIZE

FEMALE MALE
NUT BUTTER - natural-style or organic (look for peanuts & salt only) 1 tbsp. 1½ tbsp.
OILS - olive, safflower, coconut, flaxseed ½ tbsp. 1 tbsp.
NUTS - peanuts, almonds, walnuts, pumpkin seeds 10 nuts (14g) 15 nuts (21g)
AVOCADO 1
/3 ½

DAIRY PORTION SIZE

FEMALE MALE
COTTAGE CHEESE (low fat or fat-free) ½c 1c
MILK - low/non-fat 1½ c 2c
ALMOND MILK or SOY MILK - (unsweetened) 1c 1½ c
GREEK or NON-FAT YOGURT (low sugar) ½c ¾c
CREAM CHEESE (fat-free) 3 tbsp. 3 tbsp.

9
PRINTER-FRIENDLY VERSION
SUGGESTIONS for a Healthy GROCERY SHOPPING LIST
*CHOOSE LOW-FAT/FAT-FREE, LOW SUGAR/SUGAR-FREE, LOW SODIUM SELECTIONS WHENEVER POSSIBLE*
PROTEIN CONDIMENTS …… RICE CAKES
…… CHICKEN (white meat) …… FAT-FREE MAYONNAISE (occas.) …… PITA - WHOLE WHEAT (low carb)
• boneless/skinless; …… KETCHUP …… CARBDOWN FLATBREADTM
• fresh/water packed …… TABASCO SAUCE
TM
…… TORTILLAS
…… FISH …… SOY SAUCE • Corn or Whole Wheat
• Tilapia, Cod, Halibut, Tuna
• Salmon or Sea Bass (occas.)
…… TERIYAKI (Food for LifeTM brand)
…… SHRIMP …… BALSAMIC VINEGAR
FIBROUS CARBS &
…… PROTEIN POWDER …… BALSAMIC or RASPBERRY VEGETABLES
…… EGGS or EGG WHITES VINAIGRETTE (Farm Grove) …… LETTUCE
…… BEEF …… SALSA or fresh PICO DE GALLO Green Leaf, Red Leaf, Romaine
• GROUND - (92-96%) …… LOW-CALORIE SWEETENER …… SPINACH
• Rib-Eye - steaks or roast (Truvia , Splenda , Nuctresse )
TM TM TM
…… CAULIFLOWER
• Top Round - steaks or roast aka …… STEAK SAUCE
stew meat, london broil, stir-fry
…… CUCUMBER
• Top Sirloin aka Sirloin Top Butt …… MAPLE SYRUP …… BROCCOLI
• Beef Tenderloin aka Filet/Filet …… JELLY …… BELL PEPPERS
Mignon …… CHILI PASTE …… CELERY
• Top Loin - NY Strip Steak …… MUSTARD - yellow or Dijon …… GREEN/RED PEPPER
• Flank Steak - Stir Fry, Fajita
…… EXTRACTS (vanilla, almond, etc) …… ASPARAGUS
• Eye of Round - Cube Meat, Stew
Meat, Bottom Round, 96% …… BROTH - beef or chicken …… BRUSSELS SPROUTS
Lean Ground Round …… TOMATO - sauce, puree, paste …… MUSHROOMS
…… TURKEY …… PICKLES …… ONIONS
• GROUND - extra lean …… WORCESTERSHIRE SAUCE …… STRING BEANS
• BREAST - slices or cutlets (fresh, …… COOKING SPRAY …… CAULIFLOWER
not deli cuts) …… APPLESAUCE (unsweetened)
…… PICKLES
HEALTHY FATS …… BBQ SAUCE (see also recipe)
…… NUT BUTTER - natural/organic …… GARLIC
…… OIL - olive, safflower, coconut, COMPLEX CARBS …… BLACK BEANS
flaxseed …… OATMEAL (old-fashioned / quick oats) …… CELERY
…… NUTS - peanuts, almonds, walnuts, …… POTATOES …… CABBAGE
pumpkin seeds • Sweet Potatoes or Yams …… TOMATOES
…… AVOCADO • Red, Baking or New …… EDAMAME
DIARY …… BEANS …… MUSHROOMS
…… COTTAGE CHEESE • Pinto, Black or Kidney
…… SPROUTS
…… MILK - alternatively: Almond or …… EZEKIEL BREAD (frozen section) …… ZUCCHINI
Soy (unsweetened) …… CEREAL, COLD
…… GREEK or NON-FAT YOGURT …… PUMPKIN
• Oat Bran or Kashi (< 6g sugar)
…… CREAM CHEESE …… CEREAL, HOT FRUIT
BEVERAGES • Farina (Cream of Wheattm) …… BERRIES
…… BOTTLED WATER • Multi-grain blueberries & raspberries
…… ICED TEA (DECAF) …… PASTA - whole wheat …… MELON
…… COFFEE (DECAF) …… RICE - jasmine, basmati, arborio,
…… CRYSTAL LIGHT PURE wild, brown …… APPLES
10
PRINTER-FRIENDLY VERSION
SUGGESTIONS for a Healthy GROCERY SHOPPING LIST
(CONTINUED)
…… GRAPES …… MRS. DASH …… GARLIC POWDER
…… LEMONS or LIMES …… BAY LEAF …… PAPRIKA
…… GRAPEFRUIT …… SAGE …… MARJORAM
…… DATES …… CURRY …… NUTMEG
…… ORANGES …… CUMIN …… ALLSPICE
HERBS &SPICES …… MCCORMICK’S …… DILL
…… CHILI POWDER …… ONION POWDER …… THYME
…… BASIL …… ROSEMARY …… TARRAGON
…… GINGER …… RED PEPPER …… PUMPKIN PIE SPICE
…… OREGANO …… SAFFRON …… BLACK PEPPER
…… DRY MUSTARD …… CINNAMON

11
SMALL MEAL and SNACK OPTIONS

12
 SMALL MEAL / SNACK OPTIONS (MID-A.M. & MID-P.M.)

MEAL/SNACK OPTION 1 F M
• (X) Low carb flat bread OR small low carb wheat tortilla OR Ezekiel bread (2 sices) (X) = 1/2 (X) = 1
• Lean meat (only nitrate-free deli meats – choose real turkey or chicken whenever possible) 4 oz. 8 .oz

MEAL/SNACK OPTION 2 F M
• Lean Body Protein Bar (made with natural ingredients)
®
1 1

MEAL/SNACK OPTION 3 F M
• Low sugar vanilla Greek yogurt with (X) Tbsp. Lean Body for Her Peanut Butter
®
X = 2 Tbsp. X = 3 Tbsp.
Protein OR cinnamon with blueberries & raspberries

MEAL/SNACK OPTION 4 F M
• Kashi or other cereal (< 6 g of sugar) with unsweetened almond milk or lite soy milk 1 serving 1 serving

(CONTINUED ON NEXT PAGE)

13
MEAL/SNACK OPTION 5 **Female portion is a choice of one or the other. Male portion has both. F M
• Kashi or low sugar cereal (dry) 1 serving 1 serving
• String cheese OR Apple** 1** 1 ea.

MEAL/SNACK OPTION 6 F M
• Cottage cheese (fat-free) + cinnamon & sweetener 1c 1c
• Almonds (natural or spicy) 11 22

MEAL/SNACK OPTION 7 F M
• 1 Lean Body Meal Replacement Shake (Labrada Nutrition) + almond milk and ice
®
1 1

MEAL/SNACK OPTION 8 F M
• (X) oz. lean meat with X = 4 oz. X = 8 oz.
• 3 rice cakes OR 2 rice rollers 3 or 2 3 or 2

(CONTINUED ON NEXT PAGE)

14
MEAL/SNACK OPTION 9 F M
• Lean meat 4 oz. 8 oz.
• (X) oz. sweet potato OR X = 4 oz. X = 8 oz.
• (X) cup brown rice X = 2/3 c X=1c

MEAL/SNACK OPTION 10 F M
• 1 c baby carrots or celery + (X) Tbsp. hummus X = 3 Tbsp. X = 4 Tbsp.

MEAL/SNACK OPTION 11 F M
• (X) Tbsp. red pepper hummus X = 2 Tbsp. X = 4 Tbsp.
• (X) c sugar snap peas X = 1/2 c X=1c

MEAL/SNACK OPTION 12 F M
• Lean Body® Meal Replacement Shake or Ready-to-Drink Shake + small apple **

(CONTINUED ON NEXT PAGE)

15
MEAL/SNACK OPTION 13 F M
• 1 c steamed edamame same same

MEAL/SNACK OPTION 14 F M
• 20 grape tomatoes + 4 Tbsp. Hummus same same

MEAL/SNACK OPTION 15 F M
• Chips & Salsa (2 Ezekiel corn tortillas, microwaved + ½ c salsa) same same

MEAL/SNACK OPTION 16 F M
• Turkey Muffin (see recipe) 2 4

16
 SMALL MEAL / SNACK SWEET-TOOTH OPTIONS
(MID-A.M. & MID-P.M.)
The following “sweet-tooth” options replace a SMALL MEAL/SNACK OPTION from the previous table
MEAL/SNACK SWEET-TOOTH OPTION 1 F M
OATMEAL COOKIES same same
Combine ½ c Minute Oats, 2 egg whites, Butter Buds, cinnamon & low calorie sweetener. Place on a cookie sheet
sprayed with non-fat cooking spray. Bake at 350° for 12 minutes.

MEAL/SNACK SWEET-TOOTH OPTION 2 F M

Lean Body® protein shake + water + (X) frozen medium banana plus
X=½ X=1
2 Tbsp. Lean Body for Her® Peanut Butter Protein

17
 RECIPES
TURKEY MUFFINS
Yields 24 muffins **1 serving = 2 muffins (female) / 4 muffins (male)**
• NON-STICK FAT-FREE SPRAY • ½ GREEN BELL PEPPER (diced) • 2 TSP. CUMIN

• 2 PKGS. (1–1.5 lbs.) EXTRA • ½ RED BELL PEPPER* • 2 TSP. CORIANDER

LEAN GROUND TURKEY (DICED) *optional

• 4 PKGS. ORIGINAL CREAM of • ½ RED or WHITE ONION (diced) • 2 TBSP. CHILI POWDER
WHEAT CEREAL (PLAIN) or 1c.
QUICK COOKING OATS

• 4 EGG WHITES • 3 TBSP. SALSA* (any low sugar • 1 TBSP. CRUSHED RED PEPPER
variety – 3g or less)
*leave out for leaner muffins

• 4 STALKS OF CELERY* (diced) • 2 TBSP. WORCESTERSHIRE • 2 TBSP. PAUL PRUDHOMMES

*optional *substitute low sodium soy sauce for BLACKENED STEAK MAGIC
leaner muffins SEASONING (or seasoning of your
choice)

Preheat oven to 450˚

Combine all the ingredients in a large bowl.
You may put the celery and peppers in the food processor if you don’t want chunks. (I often use frozen bagged
onions and peppers – thawed).
Mix all of the ingredients together with your hands.
Roll about a racquet ball size (or a little smaller) into your hand and place in a muffin tin sprayed with non-stick
spray.
Bake for 20 minutes at 450˚.

CONDIMENTS
SALAD DRESSING (fat-free/sugar-free), 2 tbsp.
• Walden FarmsTM • Balsamic vinegar + yellow mustard + low calorie sweetener
• Lime juice + low calorie sweetener (A great alternative when eating out!)

BBQ SAUCE
Low sugar ketchup, apple cider vinegar & Mrs. DashTM Mesquite seasoning.

18
 The Lean Body Challenge Exercise Program 
® TM

MONTH ONE
(Week 1 & 2 – Goal: Prime the muscles for heavier lifting)
Welcome to the first month of exercise. The goal this month will be to prep and prime
the muscles, focusing on endurance the first two weeks to prepare you for heavier
lifting in the month to come. The weight you lift with should be about 50%–60% of
your maximum. To figure this out, try a single repetition of each exercise with the
maximum amount of weight that you believe that you could lift one time safely. Then
choose a weight either half that amount of slightly higher. (Ex. Maximum Dumbbell Curl
= 15 lbs for one rep. Choose 10 or 8 lbs to complete the set).
With the higher repetitions required in this first month, it will challenge your muscles
without lifting too much too soon. Making progress is about progressive resistance and
gradually increasing the weights. Be patient and trust the process. It is recommended
that you keep a workout journal to track your weights and repetitions from week to
week. Each workout should last about an hour to an hour and half depending on the
traffic in your gym.
DAY ONE: SHOULDERS, CHEST & TRICEPS - Rest 30 seconds between sets
• 5 minute warm-up on the treadmill – walk or jog
• Pushups or modified pushups: 3 sets of 15–20 (Chest & Triceps)
Time to • Bench press with dumbbells: 3 sets of 15–20 (Chest & Triceps)
Hit the
• Dips on a bench (body weight): 3 sets of 15–20 (Triceps & Chest)
Weights • Triceps kickback with dumbbells: 3 sets of 15–20 (Triceps)
• Triceps cable push down: 3 sets of 15–20 (Triceps)
• Alternating front deltoid raises: 3 sets of 15–20 (Shoulders)
• Pec Deck Machine – Reverse Flyes : 3 sets of 15–20 (Shoulders)
• Seated lateral raise with dumbbells: 3 sets of 15–20 (Shoulders)
• End with 5–10 minutes of stretching
DAY TWO: LEGS & CALVES
• 5 minute warm-up on recumbent bike
• Leg extension: 3 sets of 15–20 (Quads)
• Bench step ups with dumbbells: 3 sets of 15–20 (Quads & Glutes)
• Walking lunges with dumbbells or smith machine lunges (long steps):
3 sets of 15–20 (Quads, Glutes, Hamstrings)
• Seated hamstring curl: 3 sets of 15–20 (Hamstrings)
• Stiff leg deadlift with barbell or dumbbells: 3 sets of 15–20 (Hamstrings)
• Glute bridge lift on floor – hold a weight: 3 sets of 15–20 (Glutes)

LEAN • Sumo squat with dumbbell: 3 sets of 15–20 (Glutes)

• End with 5–10 minutes of stretching

BODY
CHALLENGE
REST DAY: Be sure to add a rest day to the middle of your week. You will likely be
sore and your muscles need time to repair and grow.

19
 DAY THREE: BACK, BICEPS, ABS
• 5 minute warm-up on the treadmill – walk or jog
• Bent over barbell row (underhand): 3 sets of 15–20 (Back)
• Seated cable row: 3 sets of 15–20 (Back)
Use slow, • Seated good morning with barbell: 3 sets of 15–20 (Back)
controlled, • Assisted pull ups – Gravitron Machine: 3 sets of 15–20 (Back)
Proper • Hammer curl with dumbbells: 3 sets of 15–20 (Biceps)

Form! • Alternate dumbbell curl: 3 sets of 15–20 (Biceps)

• Crunches on floor: 3 sets of 30 (Abs)
• Scissor kick: 3 sets of 20 (Abs)
• Plank: 3 sets of 20 seconds (timed) (Abs)
• Cardio for 20 minutes on the step mill, elliptical or walking uphill on the treadmill
• End with 5–10 minutes of stretching
DAY FOUR: LEGS & CALVES
• 5 minute warm-up on recumbent bike
• Leg press wide stance: 3 sets of 15–20 (Hamstrings & Quads)
• Stability ball hamstring curl laying on floor: 3 sets of 15–20 (Hamstrings)
• Stiff leg deadlifts: 3 sets of 15–20 (Hamstrings)
• Jump squat: 3 sets of 15–20 (Quads, Hamstrings & Glutes) No weights, only bodyweight
• Barbell squat (feet shoulder width): 3 sets of 15–20 (Quads, Glutes, & Hamstrings)
• Leg extensions: 3 sets of 15 –20 (Quads)
• Seated calf raise: 3 sets of 15–20 (Calves)
• Standing calf raise: 3 sets of 15–20 (Calves)
• End with 5–10 minutes of stretching
DAY FIVE: CARDIO
• Cardio only: Cardio: 30 to 45 minutes on the elliptical, step mill or walking uphill
on the treadmill
• For this type of steady state cardio, it is helpful to monitor your heart rate to stay
within your fat burning zone. See formula below:
• Calculate your fat burning zone:
Example: 31 years old. 220–31 = 189.
189 x .70 = 132
189 x .80 = 151
Fat burning heart rate zone for a 31 year old is 132–151.
** (Week 3 & 4)

LEAN For weeks 3 & 4, try increasing the amount of weight for each exercises by a few
pounds. Do as many reps as possible with that weight and if you are unable to

BODY
CHALLENGE
complete the set, drop down to a lower weight to finish the reps. Do this for each set
of exercises to help increase your strength. Focus on the mind/muscle connection,
using slow and controlled movements.
20
 MONTH TWO and MONTH THREE
Congratulations on finishing Month One! It’s time to kick up the fat burning and continue
to focus on building muscle. This month we will introduce drop sets and super-sets. On
drop set days, you will start with a heavy weight. Once you have performed a complete
set, you will reduce (drop) your weight to the next lowest weight and perform the next
set and finally lower the weight again and for the final set. There is no rest between each
drop-set. Rest comes after the full drop-set is complete.

DROP-SET EXAMPLE
Note: Weight varies depending on excercise.
Lying Hamstring Curl
Set 1 = 10 Reps @ “X” lbs.
Set 2 = 9 Reps @ “X” -10 lbs.
Set 3 = 8 Reps @ “X” -20 lbs.

Super-sets refer to executing two exercises back to back without resting. This hits your
muscle with more variety and intensity. After a super-set, rest about 30–45 seconds.
With exercises this intense, you will likely need to lower the amount of weight used
in order to complete the required number of repetitions. You’ll want to rest about one
minute before moving to the next exercise.
**Remember: The goal for month two is to promote muscle growth. Push yourself
to lift as heavy as you are capable of without sacrificing form.
For the next four weeks, perform the following routine:
DAY ONE: HAMSTRINGS, GLUTES & ABS
• 5 minute warm-up on recumbent bike
• Lying hamstring curl: 3 sets of 10 – drop-set (Hamstrings)
• Seated one legged hamstring curl: 3 sets of 10 – drop-set (Hamstrings)
• Wide Stance Leg Press: 3 sets of 8–10 (Hamstring, Quads & Glutes)
• Bent leg deadlift with barbell or dumbbells: 3 sets of 8–10 (Hamstrings)
• Glute bridge lift on floor – hold a weight: 3 sets of 10 – drop-set (Glutes)
• Glute cable kickback: 3 sets of 10 – drop-set (Glutes)
• Crunches on stability ball: 3 sets of 50 (Abs)
• Bicycle Crunches: 4 sets of 25 (Abs)
• Plank 3 sets of 30 seconds (timed) (Abs)
• End with 5–10 minutes of stretching
DAY TWO: CHEST, TRICEPS & CARDIO
• 5 minute warm-up on the treadmill – walk or jog
SUPER SET #1
• Push-ups: 3 sets of 15 (Chest & Triceps)

LEAN • Bench press with dumbbells: 3 sets of 8 - 10 (Chest)

SUPER SET #2

BODY
CHALLENGE
• Cable cross over: 3 sets of 8–10 (Chest)
• Weighted dips on bench (use a dumbbell or plate): 3 sets of 8 - 10 (Triceps & Chest)

21
 SUPER SET #3
• Triceps cable push down: 3 sets of 8–10 (Triceps)
• Overhead triceps press: 3 sets of 8–10 (Triceps)
SUPER SET #4
• Skull crushers: 3 sets of 8–10 (Triceps)
• Close-grip bench press: 3 sets of 8–10 (Triceps & Chest)
• Cardio for 30 – 45 minutes on the step mill, elliptical or walking uphill on the treadmill
• End with 5–10 minutes of stretching
REST DAY: Be sure to add a rest day to the middle of your week. You may be sore and
your muscles need time to repair and grow.
DAY THREE: BACK, BICEPS & CARDIO
• 5 minute warm-up on the treadmill – walk or jog
• Seated good morning with barbell: 3 sets of 8–10
• Bent over barbell row (underhand): 3 sets of 10 – drop-set
• Wide grip lat pull-down pull down, super-set with close grip pull down (underhand):
3 sets of 8–10
• Incline dumbbell curls: 3 sets of 8–10
• Standing alternating dumbbell curl: 3 sets of 10 – drop-set
• Single-arm preacher curls: 3 sets of 10 – drop-set
• Cardio for 30 – 45 minutes on the step mill, elliptical or walking uphill on the treadmill
• End with 5–10 minutes of stretching
DAY FOUR: QUADS, CALVES & CARDIO
SUPER SET #1
• Barbell bench step-ups: 3 sets of 8–10 (Quads)
• Leg press (shoulder width): 3 sets of 20 (Quads)
SUPER SET #2
• Walking lunges with dumbbells (short strides): 3 sets of 20 (Quads & Glutes)
• Squats with barbell or on a smith machine (shoulder width): 3 sets of 20 (Quads & Glutes)
SUPER SET #3
• Machine of Barbell Hack squats: 3 sets of 20
• Standing calf raise machine: 3 sets of 20 (Calves)
• Seated calf raise: 3 sets of 20 (Calves)
• Cardio for 30 – 45 minutes on the step mill, elliptical or walking uphill on the treadmill
• End with 5–10 minutes of stretching
DAY FIVE:

LEAN • Cardio for 30 – 45 minutes on the step mill, elliptical or walking uphill on the treadmill
• End with 5–10 minutes of stretching

BODY
CHALLENGE
22
 Success Factor: Motivation
If you will recall, we mentioned early on in this program that the two main reasons
people ­typically fail are; starting out with the wrong information and lack of motivation.
Here are some of our favorite motivational techniques:
1. THE BUDDY SYSTEM. Get a workout buddy or partner for accountability. Having
a partner might be just the encouragement and push you need to stick with it!
2. PICTURES. Collect pictures of fit people and put them in a place where you will see
them daily. Choose images of people with physiques who inspire you. Consider
taking it a step further and creating an inspiration board for those pictures with
motivational quotes that you can put up for daily inspiration.
3. KEEP A JOURNAL. Keeping a journal is really great for tracking progress and for
staying focused on your goals from day to day. A training journal  is not only useful
for marking off your exercises as you do them, but you can look back at them to see
how far you’ve come. This may help motivate you on days that you just can’t get
motivated. A food journal is equally as helpful for tracking your nutrition progress. 
4. START A BLOG. A blog is a great way to announce to others that you have made a
commitment and you are sticking to it! You might be surprised at the number of
people who want to encourage and cheer you on. Who knows? At the end of your
journey, your blog could serve as a catalyst to positively change the lives of many
people, including friends and family.
5. PROGRESS, NOT PERFECTION. Many times when someone messes up on his
Measure Your or her diet or program, he or she will have the mentality that the entire program

Progress
is blown. The thought goes something like this, “Well, I just messed up, so I
might as well eat whatever I want and start over next week.” Keep in mind that
your program is about progress, not perfection. You want to maintain a diet and
program that can become lifestyle. Don’t dwell on the past. Just get right back on
track and keep going. 
6. SET SPECIFIC GOALS AND TARGET DATES. It is important that you not only set
realistic goals for yourself, but that you also set a specific target date in which you
want to have it accomplished. “I want to lose 30 pounds this year” is not specific
enough. Try something like, “By June 30, I am going to lose 15 pounds and fit into
a size 6 dress.” Pull out your training journal and keep marking off the days you
work out, write down what you eat, and keep visualizing your goal. You can expect
to lose 1–2 pounds per week safely. Any more than that is not considered healthy. 
Measure Your Progress
Measurement techniques we recommend include:
• Measuring body fat, using body fat calipers 
• Using a soft tape measure (preferred and recommended)
All of the above measurements are beneficial and true indicators of progress. For the
most accurate indication of your body composition, you may want to consider visiting a
physician, nutritionist or university for a complete body composition analysis.  

LEAN
It is encouraged that you measure your body with a tape measure and judge your
progress on how your clothes fit. Your goal is replace fat with muscle, so don’t be

BODY
too concerned with how much you weigh. It’s more about how you feel and how the
clothes fit.
CHALLENGE
23
 A Final Word of Encouragement
Remember, this program is all about progress, not
perfection. The goal is for you to make gradual
lifestyle changes that will help you get into better
physical shape and health. Day by day, week-by-week,
one “step” at a time, keep making progress.

Take action by starting your

Lean Body ® Challenge™ today!
Good Luck!

Yours in health,

Don’t wait...
WE’LL BE WITH YOU EVERY STEP OF THE WAY
Start Don’t hesitate to contact us if you have any questions regarding the training program,
Today! or the dates or rules and regulations of the Lean Body® Challenge™ (competition).
For Latest Contest Dates, Prizes & Resources: leanbodychallenge.com
E-mail training/nutrition/program questions to: [email protected]
https://www.facebook.com/groups/LeanBodyChallengeMensGroup/
Facebook:
Hashtag: #LBC
Or call us: 1.800.832.9948

References
1. Jenkins AV, et al. “Nibbling versus gorging: metabolic advantages of increased meal frequency.” N Engl J Med 1989 Oct. 5; 321
(14): 929-34
2. Elelstein SL, et al. “Increased meal frequency associated with decreased cholesterol concentrations; Rancho Bernardo, CA,
1984-1987.” Am J Clin Nutr 1992 Mar; 55 (3): 664-9
3. Speechly DP, et al. “Greater appetite control associated with an increased frequency of eating in lean males.” Appetite 1999 Dec;
33 (3): 285-97
4. Bulow, J, “Lipid mobilization and utilization.” Med Sports Sci 1988; 27:140-63
5. Lemann, J, “Evidence that glucose injestion inhabits net renal tubular reabsorption of calcium and magnesium.” J Clin Nutr 1967
70: 236-45
6. Ringsdorf, W, et al. “Sucrose neutrophiolic phagocytosic and resistance to disease.” Dental Survey 1976; 52 (12): 46-8
7. Keen, H, et al. “Nutritional intake adiposity and diabetes.” Brit Med J 1989 1: 655-58
8. Yudkin, J, et al. “Dietary fat and dietary sugar in relation to ischemic heart disease and diabetes.” Landset 1964; 2 (4)
9. Colgan, M. The New Nutrition C.I. Publications 1994 p. 169
10. Ullrich IH, et al. “Effect of low-carbohydrate diets high in either fat or protein on thyroid function, plasma insulin, glucose, and
triglycerides in healthy young adults.” J Am Coll Nutr 1985; 4(4): 451-9
11. Netzer, CT, et al. The Complete Book of Food Counts MJF Books, NY 1997 p. 529

LEAN
12. Colgan, M. The New Nutrition C.I. Publications 1994 p. 27
13. Fairfield, KM, MD, DrPH, et al. “Vitamins for chronic disease prevention in adults.” JAMA 2002; 287: 3116-3126
14. Haas, EM, MD Staying healthy with nutrition Celestial Arts, Berkeley, CA, 1992 p. 155

BODY
15. United Nations Conference on Environment and Development (1992 Earth Summit)
16. Ballor DL, et al. Am J Clin Nutr 1992; 56: 968
17. McCartney N, et al. “Usefulness of weightlifting training on improving strength and maximal power output in coronary artery
disease.” Am J Cardiol 1991 May 1; 67 (11): 939-45

CHALLENGE 18. Speechly DP, et al. “Acute appetite reduction associated with an increased frequency of eating in obese males.” Int J Obes Relat
Metab Disord 1999 Nov; 23 (11): 1151-9

24
 © 2017 Labrada Nutrition, Inc.