After you weigh-in the morning of your cheat meal you will fall into 1 of 2 categories:
Men - if you lost another pound or more since Wednesday DO NOT change a thing; if you lost less than a pound since Wednesday do the following: reduce your carb intake by 1/2 container.... this means you will only consume 2.5 containers per day instead of 3. You will also reduce your fat by 5 grams... this is either reducing 23 nuts by 7 nuts (for a grand total of 16 nuts) or changing a whole egg to an egg white only or 1 tablespoon of almond butter instead of 2.
Women - if you lost another 1/2 pound or more since Wednesday DO NOT change a thing; if you lost less than 1/2 a pound since Wednesday do the following: reduce carb intake by 1/2 container... this means you will only consume 1.5 containers per day instead of 2. You will also reduce your fat by 5 grams.... this is either reduce nut intake by 7 nuts or changing a whole egg to an egg white only or 1 tablespoon of almond butter instead or 2.
You will all weigh yourselves again Wednesday morning and report to either me or Jody. You guys are on a roll . . . . keep it up! DO NOT do anything other than what I have asked you to do above.... if I already made changes to your diet privately continue to do what I already asked you to do until Wednesday and report.
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7 am- protein drink- 40 grams protein , no carbs
ReplyDelete9 am 4 eggwhite omlette with green pepeprs, whole wheat pasta, apple
12- 23 almonds
2-7 oz tuna, 2 slices hezikeil bread, spinach, apple
4- 23 almonds
dinner- fish, salad, vegetables
t
ReplyDeleteWorkout- Upper body
ReplyDelete9am Kamut flakes w/ almond milk ( 30 grams carbs)
10am Protein shake with peanut butter and banana
2pm 1 container grass fed ground beef
2 containers or raw green and red peppers
Planned
Protein shake with almond butter
Cheat dinner?
Tom - on the cheat meal day - are to still eat everything included on a refular day AND THE CHEAT MEAL? or are we supposed to scale back day of?
ReplyDeleteJan - you should scale back... use your judgement; if we think you ate too much or too little we will let you know. Remember it's not a cheat DAY, just a meal. At the end of the meal you should walk away satisfied and not STUFFED... if you ate everything for the day and then tried to cheat you would already be quite full
ReplyDeleteSorry for the late post everyone. Things for me are getting very hectic. I'm studying to take the CPA exam. The first section is on July 2nd. I'm studying about 4-5 hours a day plus all my other daily activities (work, two kids, a wife). I'm doing well but I don't always have time to post.
ReplyDelete7:15 - 8:15 worked out
9:15 post work out shake (2 scoops of whey) 1 container of brown rice, 12 almonds and pneapple in the shake
1:00 Mixed green salad, Talapia (1 container)
7:00 1 container of chicken breast, 1 container of brown rice
bob - need your weight
ReplyDelete