FREE!!! The Bikini Diet (TM)

She’s Losing It – The Bikini Diet

This is the competitive body building diet I purchased to help get me started, designed specifically by Daniel for me (5’4”, 38 yrs. old, 146 lbs.) with the understanding that I would be working out twice a day (cardio in the morning and weights in the afternoon.)  For this reason the diet has 1,500 – 1,800 calories, which is a lot of calories if you’re not exercising!

At the start, on February 7, 2012, I was a size 12.  Three weeks later I was a size 5!

 She’s Losing It – The Bikini Diet (TM)

Pre Workout

  • 1 scoop Isopure with 12 oz water.  (This is a protein shake powder.  I got chocolate – it’s actually really yummy)
  • 1/2 cup pineapple
  • 6-8 whole roasted, unsalted almonds


  • 1/2 cup (dry) oatmeal.  (This should be the old fashioned kind, not instant.)
  • 1 cup blueberries (Note: I usually eat this with my yogurt for AM Snack)
  • Scrambled eggs made with: 3 egg whites, 1 egg (with yolk), 1 cup raw spinach

AM Snack

  • 1/2 cup Greek yogurt (Note: I hate Greek yogurt so I’ve been eating Light Activia vanilla yogurt)
  • 1/2 cup strawberries


  • 3 oz chicken breast.  (Weight is 3 oz before cooking)
  • 1/4 cup (dry) quinoa (which is a type of grain and is found in the rice section of your grocery store.)
  • 2 cups veggies (broccoli, green beans, asparagus – GREEN ONLY, fresh would be best)

PM Snack

  • Meal replacement protein shake (NOTE: Daniel told me not to do this yet while I’m in the losing weight stage.  This only gets added when I’m growing muscle mass.)


  • Choice of 3 oz chicken breast/ 4 oz tilapia/ 3 oz lean beef
  • 1/4 cup (dry) quinoa
  • 2 cups mixed salad with 1 Tbsp olive oil, 1/2 lemon squeezed

Late Night Snack

  • 1 1/2 cups fresh veggies (cucumbers, carrots, green peppers, etc.)
  • 1/2 avocado (I make guacamole and dip cucumbers in it.)

General Notes

  • Use any spices & herbs you want; stay away from seasonings because they are high in sodium.
  • No soda (not even diet!), No juice, No milk, No coffee (come on, really?).  Just water and/or green tea.

I found the diet very filling; sometimes I couldn’t finish eating everything on the plan.  I tried really hard not to cheat, but I confess to being human a few times.  Overall, however, it was pretty easy to follow.

Please note:  This blog is written as a source of information only.  The information contained in this blog should by no means be considered a substitute for the advice of a qualified medical professional, who should always be consulted before beginning any new diet, exercise or other health program.  We expressly disclaim responsibility for any adverse effects arising from the use or application of the information contained herein. (c) 2012 Lisa Traugott.  All rights reserved.  No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.

58 responses to “FREE!!! The Bikini Diet (TM)

  1. Are you really eating dry quinoa? By the way, where does the wine fit in? Does it come back for maintenance?

  2. Oh – by dry quinoa, I mean that is the amount I measure into the cup before I cook it. When it cooks it expands, of course, so that’s why it is measured dry. Guess I should update that – thanks!

  3. RE: Wine/alcohol. Sorry, no alcohol. Daniel is a real stickler about this one. (I know, ’cause he busted me for cheating!) I will ask him when it can get added back in and in what portion and get back to you.

  4. This sounds like what I’m doing here at home 😀 I’m working on a Paleo/Glutton Free diet. I wish we lived closer to each other and work out together!

  5. Hey Lisa,
    Just saw Henri and he told me about your blog. I’ve been reading and so far it’s amazing. You are a really great writer! So fun to read! What am accomplishment, you should be so proud.

    You look AMAZING!

    I also have a question if you don’t mind, I’ve been drinking the isopure zero carb protein powder and was wondering if that’s the same as what you are consuming? Or if you are drinking the regular isopure?

    Well I look forward to reading more!

    Nikki Gleason

  6. There are certain brands of greek yogurt that I hate and others that I actually enjoy. Chobani is a brand that I like. Have you tried that one? I’ve been hearing a lot of things about quinoa, but haven’t had a chance to try it yet. Do you have any tips for preparing it? I have been doing brown rice mostly (since it is cheaper).

  7. This is great. I live in South Korea and most of these items I can’t find here. I am just looking to drop 5 lbs…the cover up on top of my muscle, mostly around my mid section. (I imagine I just need to do more cardio, but I’m not 100% positive what to do) You look fabulous and are truly inspiring!

    • Thanks! The main thing is to get a good mix of protein, carbs and greens. I’ve discovered that a fit body is 90% diet, 10% exercise. You can drop 5 lbs in two days; it’s mostly water weight. Drinking more water will help. If you are doing cardio, do it for at least 40 mins. Good luck!

      • Well, I have been trying to do cardio plus lunges/abs etc in the morning (still drinking coffee though) I am drinking a ton of water and eating mostly fresh vegetables. Protein here is mostly pork though it is hard to find chicken. There is also No Quinoa. Do you know what else I can use for protein? I am finding all the water truly fills me up. I have also been doing hot yoga at night, alternating with healing (or mostly stretching yoga) Of course this is only week one. But, you have to start somewhere and I have officially read your blog beginning to end. You are also now a huge role model and proof that it can be done. PS. I want your abs 🙂 If you have any advice on workouts you can do on a track not at a gym, Im open to ideas. I only have 3lb weights and don’t belong to a gym here…only a yoga studio.

  8. Thanks so much for following my blog! For protein can you get any variety of white fish? It is leaner than pork. The ab workout is just a series of plank positions that can be done pretty much anywhere and without weights. I will post some more exercise routines soon.

  9. I’m going to follow your bikini diet, can i post it in my blog with a mention of your blog ( my source )?
    Have a nice day 🙂

  10. You started on my birthday =) Quick question: with the chicken and fish is that the pre-cooked weight or the cooked weight? Thanks for sharing and well done. You look amazing!

  11. Thanks for the free “bikini diet”! I have a question about the pre-workout meal though… said you do cardio in the am which is where the pre-workout meal is scheduled. But I thought you said you did cardio on an empty stomach? Do you basically move that pre-workout meal to be before your weight training whatever time that may be?

    • Hi there! Glad you like the diet. The first month I was on it (I needed to lose 50 lbs.) my trainer, Daniel, had me eat the pre-work out meal. After I lost about 20 lbs. he switched my routine and had me do cardio on an empty stomach. (And now that I am trying to build muscle mass he has me eat my meal 1 before cardio.) Mostly you have to switch things up every few weeks to keep your body confused so your metabolism is always working.

      Hope that answers your question!

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  13. I am SO impressed with your diet! I copied it and hopefully I can make it work for me. One question: I looked through your blog and I didn’t find your workout routine with the weights. Can you post that for us? Please?

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  16. Lisa, your diet sounds very healthy. And I’m sure your trainer had a very intense workout for you during your journey from size 12 to size 5. But the skeptic in me is having a hard time with the idea of 3+ sizes lost in only three weeks! That just seems physically impossible – especially considering that you were not obese to begin with and therefore, would not lose weight as fast as someone who has TONS to lose. I mean, not even the contestants on Biggest Loser have that kind of success and they are literally working out for like 8 hours a day – as a full time job, basically. Just wondering how many hours you worked out each day and how intense were these workouts? Sorry if you already answered this in your blog and I missed it!

    • Hi Lola,

      It is indeed true and it was all charted at 24 Hour Fitness 🙂 I did cardio in the mornings for 40 minutes and weight lifting in the afternoons for 50 minutes (twice a week with my trainer, Daniel and the rest on my own.) I trained 5 days per week and was off on weekends. I have no idea if my weight loss speed was typical or not; it’s just my own story.


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  19. Thank you for following liking and following me at healthful returns. The blog and websites are being merged and very soon there will be a free download about great things to do with greens. You look great and it inspires my to up my exercise at 52.

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  21. Lisa, thank you for sharing this diet, it sounds easy enogh to do as the foods are easy to find. My question is: do you eat this menu everyday or do you have other menus to not get bored? Do your trainer works via email? I guess I am wondering if he could sell me a diet program personalized for me via email. Thank you for your blog, you rock!

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    • Yes you can re-blog. I paid for the meal plan as part of my training costs. Daniel wrote it specifically for me (146 lbs, goal of weight loss) and he said it was ok for me to put on my blog, just to note that it won’t be right for everyone.

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  25. Hey Lisa,
    Awesome blog! So glad that I stumbled across it. I have a question about the protein powder. did you switch to one for building muscle when you entered that particular phase or just used one aimed at weight loss? I’m from New Zealand so we can’t get alot of the types that you have in the US so I’m trying to figure out what’s the best for me (in the weight loss stage)
    Thanks!!! 🙂

    • Hi there!
      Glad you like the blog 🙂 I use Isopure for my protein shake. I only use one scoop instead of two. When I was losing weight I used it as part of a meal that also included 1 rice cake with 2 tbsp of peanut butter and 1 cup raw broccoli. Now I take 1 scoop after lifting weights.

      I’m not sure what they sell in your part of the world. You could either try to order it online (if they ship) or just talk to a personal trainer or nutritionist you trust for their recommendation.

      Hope that helps!

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  28. Have you ever used the brand Cellucor for protein powder and BCAAs? I am debating on which brand to go with isopure or cellucor? I am using Vega Sport right now but I have a hard time taking it with just water…

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