Supertrainer Dave Hawk's 3-Step DIY Makeover Manual Month 2

Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual

Ready to rock a knockout body? Follow the proven program that has helped hundreds of men and women get into the best shape of their lives in 90 days or less!

The complete program is outlined here.

So you want to get a bikini-ready body, but you’ve never followed a complete makeover program before? No worries. You’re in goodhands. Former IFBB professional bodybuilder Dave Hawk has helped to transform the physiques of hundreds of men and women,

whittling waists, sculpting arms and shoulders, and shaping up backsides. He’s also helped makeover recruits discover the incredible sidebenefits of a fitness lifestyle, such as soaring energy levels, feel-good endorphins and significant movement on the confidence meter. “You can do it, and it doesn’t matter if you’re 25 or 55. Your body will respond to this program,” says Hawk. “But to achieve the results

you’re looking for, you have to do the math, and then do the work.” While training and supplements are also critical, Hawk starts everymakeover with a diet tutorial that requires participants to use his time-tested muscle-math equations so they can determine daily caloricintake, the ideal macronutrient breakdown and deficit calories needed to start melting pounds and inches on a weekly basis. “What you eat and when you eat it is very important to sculpting your body,” says Hawk. “You need the energy to work out hard, and you

need protein divided up in pretty strategic amounts to start turning fat into muscle.”Ready to start on your own body-sculpting plan? Follow the three steps outlined in this DIY manual, starting with Hawk’s muscle

math equations.

Three Steps to TransformationStep One: Eat to Burn Fat and Sculpt Muscle. Use Hawk’s Muscle Math equations to calculate calories based on your body type to start dropping pounds and inches. Use the Training Table provided to guide you in creating an ideal day’s diet. [Page 2]

Step Two: Follow the Workout.Use Hawk’s cardio and weight-training program, starting with Month One and following through to Month Three. [Page 4]

Step Three: Supplement to Boost Results.To see optimal body-sculpting results in 90 days or less, incorporate these key sports nutrition formulas into your plan. [Page 10]

Bonus Downloadables:MUSCLE-MINDERS: Download Dave Hawk’s “10 Golden Rules of Muscle Math” and post on your refrigerator to keep you on track withyour diet and fitness goals. [Page 11]

MUSCLE MEALS: Burn fat and build lean mass with these incredibly delicious protein-rich, nutrient-dense recipes. [Page 12]

DIY Makeover Manual 1


Step One: Eat to Burn Fat and Sculpt Muscle.All the training in the world won’t bring the results you want unless you dial in your diet. Here’s how.

Be honest about your starting point. Determine which body type you are, then use these macronutrient percentages to figure your diet breakdown.

Ectomorph (naturally skinny, hard to gain weight): 35% protein, 40% carbs, 25% healthy fats

Mesomorph (naturally muscular, still holds minor body fat): 35% protein, 35% carbs, 30% healthy fats

Endomorph (gains unwanted weight easily): 40% protein, 35% carbs, 25% healthy fats

Determine your daily calorie intake. Grab a pencil and do the math. These numbers are magic.

Here’s an example of the equation using a 130-lb endomorph:

Current body weight: 130 lb

Multiply body weight by 15 calories: x 15 calories per lb (It takes approximately 15 calories per pound to maintain

your current body weight.)

This number equals maintenance calories: = 1,950 calories per day

Minus what we call deficit calories: - 700

The total daily calorie intake: = 1,250 total calories per day

Now, figure your macronutrient needs as determined by your body type (see types above). For instance, this is how a 130-lb endomorph would do the math, using the 40/35/25 breakdown and dividing that by the calories per gram of macronutrient.

1) Divide the total daily calorie intake by 40%: = 500; then divide that by 4 = 125 gm of protein

2) Divide the total daily calorie intake by 35%: = 438; then divide that by 4 = 109 gm of carbs

3) Divide the total daily calorie intake by 25%: = 312; then divide that by 9 = 34 gm of fat

Now, divide that over your six or seven meals per day. That’s your daily meal breakdown. To find caloric and macronutrient content of food, go online, refer to food labelsor consult a calorie-counter book. For some great muscle-meal ideas, see Page 36.


Protein Carbs Fat Fiber

MornIng carDIo* When using pre- and post-workout supplements, follow label instructions.

Meal 1Dymatize Elite Gourmet Protein: 1.5 scoop* 31.5 gm 5 gm 1.5 gm 0Mix In Above Shake: Ultra Fiber DX (½ scoop) 3.5 gm 5.5 gm 0.5 gm 5.5 gmGNC Ultra Mega Active (1 pack) 0 0 1 gm 0Large Glass of Water 0 0 0 0

Meal 24 oz Grilled Chicken with 1 cup Steamed Broccoli 38 gm 8 gm 4.5 gm 4.5 gmMixed Salad (1 cup Romaine, 1 Tomato, ½ Cuke) with ½ Tbsp. Olive Oil & 3 Tbsp. Balsamic Vinegar 2 gm 3 gm 7 gm 3 gmLarge Glass of Water 0 0 0 0

Meal 3Natur’s Diet Biscotti (almond) 10 gm 19 gm 7 gm 8 gmLarge Glass of Water 0 0 0 0

TraInIng * When using pre- and post-workout supplements, follow label instructions.

Meal 44 oz Grilled Salmon and 1 cup Steamed Broccoli 30 gm 8 gm 7.5 gm 4.5 gm Spinach/Mushroom Salad (1 cup Spinach, ½ cup Sliced Mushrooms) with 1 Tbsp. Olive Oil & 3 Tbsp. Balsamic Vinegar 2 gm 2 gm 7 gm 5 gmLarge Glass of Water 0 0 0 0

Meal 5Dymatize Elite Casein XT (1.5 scoop) 36 gm 6 gm .75 gm 0Mix In Above Shake: Ultra Fiber DX (½ scoop) 3.5 gm 5.5 gm 0.5 gm 5.5 gm1 Rice Cake w ½ Tbsp. Natural Peanut Butter 3 gm 8.5 gm 4 gm 1 gm½ Medium Apple 0 12.5 gm 0 2 gmLarge Glass of Water 0 0 0 0

Keep your numbers within approximately 15%, give or take. 159 gm 83 gm 41.25 gm 39 gm



Training TableCalories and grams of protein got you confused? Here’s an example of one day in the eating life of an endowoman participant.

Day 1MornIng: 30 minutes of cardio

• Hawk suggests the following 30-minute treadmill (or sidewalk) routine:5 minutes of walking, 15 minutes of jogging, 3 minutes of walking, 5 minutes of jogging, 2 minutes of walking.

MuScLE GROuP ExERciSE SETS/REPS

WAiST & GLuTES Side bend* 3/20Giant set (3) with - Bar twist* 20 reps- Standing kick-back* 20 reps

* No weights

afTernoon: legs


hAMSTRiNGS Lying leg curl 3/20, 15, 15Seated leg curl 3/12Giant set with - Stiff-legged

dumbbell deadlift 3/12- Machine kick-back 2/10, 5

QuADRicEPS Leg extension 3/25, 20, 15Leg press (wide or close) 3/20Giant set with - Single-leg extension 2/10, 5 (each leg)- Side cable lunge 3/20

iNNER & OuTER ThiGhS Abductor 3/20Superset with adductor 3/20

cALvES Machine seated calf stretch 3/20Seated calf stretch 2/15

ABS & LOWER BAck Decline crunch 3/25Giant set (3) with - Leg lift 20 reps- High-cable ab crunch 30 reps- Machine back extension 20 reps


afTernoon: chest, shoulders, Triceps

MuScLE GROuP ExERciSE SETS/REP

chEST Machine press 2/20, 15Dumbbell incline press 3/15, 12, 10Machine flye 3/15Superset with dumbbell pull-over 3/15

ShOuLDERS Machine seated press 3/15, 12, 10Dumbbells (side or front) lateral 3/15 to failureMachine reverse shoulder kick-back 4/15, 12, 10, 8,

6, 4, 2

ABS & hiPS Machine crunch 3/20Giant set (3) with - Side bend* 20 reps- Bar twist* 20 reps- Kneeling kick-back* 20 repsHigh-cable ab crunch 3/30

* No weights

End session with 20 to 30 minutes of cardio.

Step Two: Follow the WorkoutNot for the uncommitted, this rigorous program aims to mold hourglass figures by building muscle

in the shoulders, arms and legs while whittling waists. It involves techniques such as giant sets(doing 3 or more sets of an exercise without resting in between) that increase fat burning. It alsoincludes near-daily cardio routines, with only one day off per week. Don’t forget your warm-upstretches and perfect form. Be sure to start at your comfort level and work up gradually. Note: It’s

always a good idea to check with your health-care practitioner before starting an exercise pro-gram, especially if you haven’t worked out in a while or you’re carrying enough extra weight to cre-

ate health concerns.

Month 1 Training RegimenThis weekly workout covers all the major muscle groups with just the right amount of cardio for fat-burning. Notice a day off on Day 4.




afTernoon: Back, Triceps & Biceps


BAck Machine pull-down 3/20, 15, 15Hammer high row 3/20, 15, 15Machine mid/lower-back row 3/20, 15, 15

TRicEPS V-bar cable push-down 3/15Giant set (3) with - Overhead cable press 15 reps- Machine triceps pressor machine dip 15 reps

BicEPS Straight-bar curl 3/10 to 15Giant set (3) with - Hammer curl 10 to 15 reps- Machine preacher curl 10 to 15 reps


Day 4off


afTernoon: legs


hAMSTRiNGS Lying leg curl 3/15Giant set with - Seated leg curl 3/12- High leg press

(top, off heels) 3/20- Machine kick-back 2/10, 5 (each leg)

QuADRicEPS Machine squat 3/20Giant set with - Single-leg extension 2/10, 5 (each leg)- Rope hack* 3/20

* No weights

iNNER & OuTER ThiGhS Abductor 3/25Superset with adductor 3/25

cALvES Machine seated calf stretch 3/20Seated calf stretch 2/15

ABS & LOWER BAck Decline crunch 3/20Giant set (3) with - Leg lift 15 reps- High-cable ab crunch

(right, left, center) 15 reps (each)- Machine back extension 20 reps


afTernoon: full Body


chEST Chest press 2 to 3/15, 12, 10Machine chest flye 2 to 3/15, 12, 10

BAck Hammer machine pull 2 to 3/15, 12, 10

ShOuLDERS Machine shoulder flye 2 to 3/15, 12, 10

TRicEPS Machine triceps press 2 to 3/15, 12, 10

BicEPS Machine preacher curl 2 to 3/15, 12, 10

ABS & WAiST Machine crunch 3/20Giant set (3) with- Side bend* 20 reps- Bar twist* 20 reps

* No weights

ThiGhS & GLuTES Abductor 3/20Giant set (3) with- Adductor 20 reps- Machine kickback 20 reps

End session with 30 minutes of cardio.

Day 730 to 40 minutes of cardio



Month 1 Training Regimen

Day 1MornIng: 30 minutes of cardio*

afTernoon: chest, Hamstrings

ExERciSE SETS/REPS

chEST

Machine press 3/20, 15, 12Machine incline press 3/15, 12, 10Machine flye 3/15Giant sets (3) with - Cable flye 15- Dumbbell pull-over 15

hAMSTRiNGS

Lying leg curl 4/20, 15, 15, 12Giant sets (4) with- Seated leg curl 15- Machine kick-back 15 (each leg)

ABS & LOWER BAck

High-cable ab crunch 3/40Giant sets (3) with- Machine back extention 20- Side bend 25- Twist 25



afTernoon: Back, Traps

ExERciSE SETS/REP

BAck

High-cable lat pull-down 3/15, 15, 12Hammer machine high row 3/15, 15, 12Cable row 3/15Giant sets (3) with - Reverse inner pull-down 15- Behind-the-neck

pull-down 15

TRAPSHigh-cable trap pull 3/15

ABSLying ab weighted crunch 3/25Giant sets (3) with- Leg lift 20- Twist 20- Side bend 20



afTernoon: legs

ExERciSE SETS/REPS

QuADS

Leg extension 5/25, 20, 15, 10 (single leg, each), 5 (single leg, each)

Giant sets (3 or 4) with - Smith-machine squat 20- Leg press, wide 15 - Leg press, close 15 - Lunges off a box* 10 (single leg, each)

iNNER & OuTER ThiGhS, ADDucTOR, cALvES

Giant sets (3) with - Abductor 20- Machine-seated calf raise 15 (toes pointed out)- Machine seated calf raise 15 (toes pointed in)**- Leg press calf raise 15 (toes pointed out)- Leg press calf raise 15 (toes pointed in)**


Day 4off

* No weight or light dumbbells.** Stretch calves after each of these sets.

A giant set in thisprogram consists

of 3 or 4 exercisesdone in a row with

little or no rest inbetween. There isa warm-up set for

each body part.

Supertrainer Dave Hawk’s 3-Step DIY Makeover ManualMonth 2 Training Regimen



afTernoon: shoulders, Triceps, Biceps

ExERciSE SETS/REPS

ShOuLDERS

Machine seated press 3/15, 12, 10Dumbbell side lateral 3/15, 12, 10Dumbbell front lateral 1–2/12, 10, 8Machine reverse shoulder kick-back 4/15

TRicEPS

V-bar cable push-down 2–3/15Giant sets (2-3) with - Overhead cable press 15- EZ-bar skull crusher 15 - Machine dip 15

ABS & LOWER BAck

Machine crunch 3/20Giant sets (3) with - Back extension 20- High-cable ab crunch 30- Twist 20- Side bend 20


afTernoon: light leg Day

ExERciSE SETS/REPS

hAMSTRiNGS

Lying leg curl 3/15Superset with seated leg curl 3/15

QuADS Giant sets (3) with- Single leg extension 10 each leg); 5 (each leg) - Machine squat off heels 25- Tope hack† 20

iNNER & OuTER ThiGhS

Machine kick-back 3/10 (each leg),3/5 (each leg) Giant sets (3) with- Abductor 25- Adductor 25

cALvES Machine seated calves 3/20**Seated calves 2/15**


afTernoon: abs

ExERciSE SETS/REPS

Lying ab weighted crunch 3/25Giant sets (3) with - Left and right side crunch off bench 20 (each side)- Leg lift 20- Twist 20- Side bend 20

† No weight.** Stretch calves after each of these sets.



Day 1MornIng: 30 minutes of cardio on treadmill

afTernoon: legs, abs

ExERciSE SETS/REPS

hAMSTRiNGSLying leg curl 1 warm-up set- (pyramid drop sets)* 2/10–12, 15

Giant sets (3) with X- seated leg curl 15- machine kickback 15- stiff-legged deadlift 15

QuADSLeg extension 1 warm-up set- (pyramid drop sets) 2/15, 20

Giant sets (3) with- machine leg press (wide st.) 15–20- machine leg press (narrow st.) 15–20- dumbbell walking lunge 15–20- single leg extension 15–20

iNNER & OuTER ThiGhS/cALvESGiant sets (3) with- adductor 15–20- abductor 15–20- machine seated calf raise 15–20

ABS & LOWER BAckGiant sets (3) with- high-cable ab crunch 40- back extension 25- side bend 25- twist 25

* Reduce weight each successive set (e.g., 60 lb, 50 lb, etc.)

A giant set in thisprogram consistsof 3 or 4 exercisesdone in a row withlittle or no rest inbetween. There isa warm-up set foreach body part.

Day 2MornIng: 40 minutes of cardio on treadmill

afTernoon: chest, shoulders & Triceps

ExERciSE SETS/REPS

chESTMachine press 1–2 warm-up sets- (pyramid drop sets) 2/10–12, 15

Giant sets (2) with - machine flye 15- low-cable cross-over 15- dumbbell pull-over 15

ShOuLDERSMachine press 1–2 warm-up sets- (pyramid drop sets) 2/10–12, 15

Giant sets (3) with- single-arm cable lateral raise 15- cable front raise (with rope) 15- machine rear flye 20

TRicEPSGiant sets (3) with- cable push-down 10–15- overhead cable French press 10–15- machine dip 10–15

End session with 20 minutes of cardio on stair climber.

Day 3afTernoon: legs

ExERciSE SETS/REPS

BAckLat pull-down (wide grip) 1–2 warm-up sets- (pyramid drop sets) 2/10–12, 15

Giant sets (2) with - hammer machine high row 10–15- seated cable row 10–15- behind-the-neck pull-down 10–15 - reverse-grip pull-down 10–15

BicEPSGiant sets (2–3) with - standing cable curl 10–15- dumbbell hammer curl 10–15- machine preacher curl 10–15

ABS & LOWER BAckGiant sets (4) with - machine ab crunch 40- cable oblique crunch 25- oblique crunch 25- seated leg lift off bench 30- side bend 30- twist 25

End session with 30 minutes of cardio on bike.



Day 4off


afTernoon: legs, abs

ExERciSE SETS/REPS

hAMSTRiNGSGiant sets (3) with X- lying leg curls 20- seated leg curl 20- stiff-legged deadliftwith dumbbell 20

QuADS & ThiGhSGiant sets (3) with- leg extension 15–20- machine leg press 15–20- rope back squat 15–20- adductor 15–20- abductor 15–20

cALvESSeated calf press 3/25

ABS & LOWER BAckGiant sets (3) with - high-cable ab crunch 40- machine back extension 25- side bend 25- twist 25

End session with 20-30 minutes of cardio on stair climber.


afTernoon: chest, Back, arms & abs

ExERciSE SETS/REPS

chESTMachine press 1 warm-up sets- (pyramid drop sets) 1/10, 12, 15

Cable crossover 2–3/15–20

BAckGiant sets (2) with- behind-the-neck pull-down 15–20- reverse pull-down 15–20

ShOuLDERS, ARMS Giant sets (2–3) with- single-arm cable flye 15- reverse triceps push-down 15- cable curl 15

ABSOblique crunch 3–4/15–25


afTernoon: abs & lower Back (same as Day 3)

Day 8off



Natural Water DiureticMHP Xpel This maximum-strength formula helps your body eliminate excess water to look leaner (think: photo shoots and special events) and is the No. 1 water pill used by pro bodybuilders and fitness models. It also supplies the proper balance of vital electrolytes, which helps main-tain muscle fullness and performance.

MultivitaminGNC Women’s Ultra Mega ActiveVitamins and minerals are critical to helping the body utilize protein, carbohydrates and fats, while also aiding in muscle recovery and improved immune function. This GNC multi

provides all your essential vitamins and minerals with 2,000 IU of vitamin D3, plus carnitine and CLA for enhanced fat metabolism.

Digestion/Weight ManagementBarnDad’s German Chocolate FiberDX Fiber helps sugar to be metabolized more effectively, reducing bad cholesterol and triglycerides while also improving digestion, allowing greater micronutrient absorption for building muscle. BarnDad’s FiberDX is a timed-release, eight-layer fiber matrix that reduces hunger and supports lean muscle and a healthy digestive system. It slows the

digestion and absorption of sugars and carbs while reducing insulin spikes. One serving provides 56% of your daily fiber needs and 13 gm of protein.

Specialty Protein/Lean-Muscle EnhancerDymatize Elite Casein XT (nighttime)Loaded with 24 gm of protein, 10 gm of BCAAs, glutamine and precursors in every serving, Dymatize Elite Casein XT is a dairy-based protein that is digest-ed slowly by the body. Drink it in a shake 30 minutes before bedtime to optimize growth-hormone release during sleep, helping to build and repair muscle

overnight and allowing you to feel less sore in the morning.

Specialty Preworkout Dymatize Xpand 2x Dymatize Xpand 2x is specifi-cally designed to provide powerful pumps, maximum creatine uptake and ultimate muscle recovery for the most intense workouts. An upgrade from their original product, Xpand 2x works via five different stages with proprietary formulas using the latest nutrient technol-ogy (e.g., agmatine sulfate, micronized creatine, neu-

rostimulants, among others) to improve strength and muscle volume.

Fat BurnerUSPlabs OxyELITE Pro Super ThermoFat burners naturally boost metabolism while in-creasing your energy levels so you can train hard-er, even on a low-calorie diet. They also have strong anti-catabolic properties that help you maintain muscle. USPlabs OxyELITE Pro Super Thermo is one of the strongest diet aids on the market to support increased definition by helping you burn both fat

and calories faster while helping preserve lean muscle.

Protein (pre- and postworkout, meal replacement)Dymatize Elite Gourmet Protein PowderProtein is vital to maintaining and gaining muscle and, in general, should be consumed four or five times daily for optimal results. Metabolized quick-ly, Dymatize Elite Gourmet is best used in the morn-ing and afternoon, pre- and postworkout. Formulat-ed with a blend of premium proteins, low-glycemic

carbs and essentials fats, Elite Gourmet provides super nutrition to sculpt muscle and athletic curves.

Energy/DigestionBarnDad’s Rise Original Instant Coffee with Probiotics BarnDad’s Rise Original Instant Coffee with Probiotics is a smooth and delicious instant morning Colombian coffee blend that contains an optimal dose of GanedenBC30, a patent-ed probiotic that’s backed by 17 published studies. It helps support immune and di-

gestive health, as well as the absorption of proteins, vitamins, miner-als and other critical micronutrients. Each serving provides five times the amount of active probiotic cultures found in a single serving of the leading yogurt.

Skin Softener/Stretch-Mark SupportStriVectin-SD Many former makeover partici-pants have sworn by this product designed for improving stretch marks and wrinkles. Massag-ing it into targeted areas on your face and body helps to tighten and tone skin. When you lose weight, you’re losing fat and fluid from cells, which can make skin look less taut. Using StriVectin-SD can help to counter this effect.

Step Three: Supplement to Boost Results.It takes more that diet and exercise to shape up in short order. When it comes to a physical transformation, the right supplements can accelerate results. For best results, follow label instructions.





10 golden rules of muscle math

5Your protein needs will rangefrom approximately 1 to 1.5 gm

per pound. a least 1 gm per pound iskey to maintaining muscle, energyand good health.

3Your calories are divided intopercentages of proteins,carbs and fats. For most indi-

viduals wanting to lose fat and maintainmuscle, a diet consisting of approxi-

mately 40/35/25 is anideal way tobegin. But theseratios will change

slightly as yourbody transforms.

1It takesapproxi-

mately 15calories perpound tomaintain your currentbody weightwith normalactivity.

6Your target goal should bewithin reasonable expecta-tions. The most achievablegoals are ones set for longterm and for a lifestyle change.

9 exercise plays a vital role.With weight-resistance exercise

and moderate cardio, your body willburn approximately 6 to 12 caloriesper minute per workout. The exactnumber depends on the exercise in-tensity, duration and total musclemass used; the average is about 7calories per minutewith weights, and10 when doingcardio.

10There are approximately 3,500calories to 1 lb of body weight,so to lose or gain 1 lb a week requires adding or subtracting3,500 calories from your base-

line calories per week. This is a very importantnumber that is part of the total diet equation, inaddition to the calories burned during exercise.

7As you build more muscle, remember

that muscle is heavierthan fat, so don’t dependon the scale to determineactual results.

2When finding your target daily caloricintake, you must have a deficit of foodcalories—at least 300 to 1,000 caloriesless than your maintenance intake of 15 cal per pound (700 is a good target

number). Naturally, the more muscle you have,the more efficiently your body burns calories,and the more quality calories and protein youneed to maintain muscle while losing fat.

8When following

any weight-loss

plan, aim to

lose only 1 to

2 lb per week.

The objective

is a healthy,

gradual weight

loss while

building muscle

and feeling

great.

4calorie breakdown There are 4 calories per gram of protein, 4 calories pergram of carbohydrates and 9 calories per gram of fat.

DavID HawK’sPost these rules on your refrigerator to keep you on track with your diet and fitness goals.

BreakfastDymatize French Toast4 slices whole wheat or Ezekiel bread2 scoops Dymatize Nutrition Elite Whey Isolate (Gourmet Vanilla)1 whole egg plus ½ cup of whitesPinch of cinnamonVanilla Crème Stevia drops to taste (7 to 8 drops)Pinch of salt

Mix all ingredients in a bowl. Dip bread into mixture. On heated pan sprayed with coconut oil, cook about 2 minutes on each side until golden brown. Optional: Top with one or two of the following: ½ cup berries, 2 Tbsp. sugar-free maple syrup or 1 Tbsp. natural nut butter.

Makes 2 servings. Per serving (does not include

optional toppings or oil spray): calories 349; protein

40 gm; carbs 36 gm; fat 5 gm; fiber 6 gm

Dessert or SnackBarnDad’s German Chocolate FiberDX Brownie2 scoops BarnDad’s German Chocolate FiberDX 2 Tbsp. egg whites2 Tbsp. natural sugar-free applesauce1 Tbsp. water

Mix all ingredients in a microwave-safe bowl. Then heat in microwave for 2 to 3 minutes. Let cool and enjoy.

Makes 1 serving. Per serving: calories 160; protein

15 gm; carbs 3 gm; fat 2 gm; fiber 14 gm.

Lunch or DinnerThermogenic Chicken Kebabs1 lb boneless, skinless organic chicken breasts, cut into 12 pieces1/2 green bell pepper, cut into 4 pieces1/2 red bell pepper, cut into 4 pieces1/2 golden bell pepper, cut into 4 pieces1/2 red onion, cut into 12 pieces2 Tbsp. olive oil1 Tbsp. fresh lemon juice (preferably Meyer)2 tsp. Dijon mustard½ tsp. fresh ground black pepper

Dipping Sauce2/3 cup nonfat plain Greek yogurt (Voskos is my favorite)2 tsp. finely minced red onion1 tsp. finely minced fresh Serrano pepper (seeds & ribs removed), or more if you like it really hot!1 tsp. micro-planed lemon zest1/8 tsp. ground corianderPinch of salt

Whisk together olive oil, lemon juice, mustard and black pepper. In a large bowl, toss chicken, peppers and onion with this marinade and refrigerate for 30 to 60 minutes. Meanwhile, stir together all ingredients for dipping sauce, mix well and chill.

Make kebabs: On 8-inch wooden skewers, alternate chicken chunks, peppers and onion, three of each on a skewer. Grill over medium-high heat for about 4 to 5 minutes on a side, until chicken is cooked through but still tender. Serve immediately with dipping sauce on the side.

Makes 4 servings. (1 kebab per serving)

Per serving: calories 274; protein 36 gm; carbs 11 gm;

fat 11 gm; fiber 2 gm

Muscle MealsWhen following a makeover program, participants often wrongly assume that eating to build muscle isn’t going to taste good. And while smoothies are an easy way to get protein in powder form, they aren’t the only way. With a little creativity, protein-focused, fat-burning meals can be pretty amazing. And nearly any favorite food can be boosted with a little bit more muscle—from French toast to brownies. Here are some of Dave Hawk’s favorites.



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Supertrainer Dave Hawk's 3-Step DIY Makeover Manual Month 2