Day 5

MEAL PLAN

Remember: no artificial sweeteners!

You may increase the number of meals up to 8 meals (with one RECIPE meal) if you keep losing weight. Go ahead, experiment combining two meals and increasing intervals between meals.

Return to Day 1 (5 meals, no RECIPES) if you stopped losing weight. We know it is becoming dull, but we promise it'll not last too much longer!

Here are a few more meal suggestions to add to your meal list. Please let us know what food you would like to introduce to your diet this week and we'll calculate how you can have it.

Salmon meal suggestions

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1) 1/2 cup smoked salmon, flaked
1 small egg, boiled, shredded
1 cup green raw cabbage, thinly sliced
Italian dressing made with vinegar and 1 Tsp olive oil
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2) Cooked salmon, app. 2 cubic inches
1 cup celery sticks
Dip: 1/3 cup sour cream, herbs and salt by taste
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3) Cooked salmon, app. 2 cubic inches
5 baby carrots
Dip: 1/4 cup sour cream, herbs and salt by taste
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4) Cooked salmon, app. 1 cubic inche
Sauce: 1 Tb olive oil, 11 crushed almonds, 1 clove garlic, salt, and pepper
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5) 1/2 cup canned salmon  
1/3 cup raw avocado, mashed
1/4 cup fresh dill
1 clove garlic, salt, pepper
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EXERCISE

Another set of strength training routine.

Curl Bar

1. Use closest hand grip spacing possible on easy-curl bar,
palms down
2. Lie on bench with head down, chin pointing up.
3. Press bar to arms' length above shoulders.
4. Lower bar in semicircular motion to forehead, bending arms
at elbows, keeping upper arms vertical.
5. Return to starting position
6. Inhale up, exhale down.

Military Presses

1.Stand with your hands at shoulder height, palms forward, arms in the same plane as the upper body.
2. Grasping a barbell behind the neck, press up until your arms are straight above your head.
3.The shoulders moving the bar back, not the head moving forward or the chin moving down, should accomplish this.
4.Lower the barbell back to the starting position.

Standing Reverse Curls

1.This exercise is done exactly the same as a
regular curl except the grip on the bar is palms
down instead of palms up.
2. Grasp the bar, palms down with the weight
resting on the upper thighs.
3. Curl the weight until your forearms are
perpendicular to the floor.
4. Lower the weight slowly, back to your upper
thighs. Make sure to keep your upper body and
elbows motionless

Bent Over Raises

1. Seated or standing, bend over so the upper body is parallel with the ground.
2. Assume a shoulder wide stance with your knees slightly bent and your arms slightly bent, hanging in front of body, palms facing each other.
3. A dumbbell should be held in both hands.
4. Lift your arms out and away from body, using the shoulders, until the hands/elbows are at shoulder height (trying to fly). Your hands should face the floor at the top of the movement.
5. Lower your arms, using the shoulders, back to the starting position.


One Arm Dumbbell Rows

1.Place dumbbell on floor in front of bench.
2. Put left leg back, Knee locked.
3.Bend right knee slightly.
4. Bend over and hold dumbbell with left hand, palm in, about 6" off floor.
5. Put right hand on bench, elbows locked.
6.Pull dumbbell straight up to side of chest, keeping arm close to side.
7. Return to starting position using same path.
8. Inhale up, Exhale down.
9. Reverse position and repeat movement on other side.

Seated Preacher Curl

1. Hold barbell, palms up 12" apart.
2. Sit on bench, upper arms against pad.
3.Curl bar until forearms and biceps touch.
4. Keep upper arms in close.
5. Return to starting position.
6. Inhale up, Exhale down.

Side Bends

1. Stand up straight and hold a dumbbell in one hand. The free hand can dangle along side your body or be placed behind your head.
2. Bend sideways holding your pelvis very firm. The shoulder of the arm holding the dumbbell should bend toward the floor
3. When you reach a point where you cannot bend further, inhale, hold your breath and raise yourself back to the erect starting position exhaling when you reach the vertical position.
4. Repeat this movement several times before switching to the opposite arm.

Twisted Sit-Ups

1. Sit on the Roman Chair and hook your toes beneath the restraint bar near the floor.
2. Cross your arms over your chest. You will keep your arms positioned this way throughout the entire exercise.
3. Bend your body backward moving your hips until your back is about 6 inches above a point parallel with the floor.
4. Move forward until you feel your abdominal muscles relax.
5. Crunch your shoulders forward and down putting intense stress on the abdominals.
6. Relax and respect the movement downward until your back is 6 inches above a parallel plane to the floor.
7. Continue until you have completed the desired repetitions.
8. Resistance may be added by propping the front end of
Roman Chair on a large block of wood.
9. Continue similar rocking movements only alternately twist to the left and to the right.

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Contact us at:
http://bantadiet.com/mfeedback.html
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Until tomorrow,

= Banta Diet Team