So far every single one of you have reported back with weight loss between 2 lbs and 8 lbs. I lost about 2.5 lbs which is actually a bit more than I wanted to lose... I've been eating pretty clean for over a month now, so I didn't expect to drop that much. The average man lost about 5 lbs which is amazing. I need you to all weigh yourselves again on Wednesday morning and then we will weigh in one more time a week from today (or yesterday... which ever day you choose for your cheat meal next week). From there we will make adjustments as necessary.
I want to congratulate all of you for an amazing job so far. I have not heard a single man complain about being hungry, or draggin ass during the week. I've heard many reports of elevated and sustained energy levels and THAT is what we are after here. The weight will drop slowly but surely week after week after week. This was only week one. You will not lose as much weight next week - if you do you are a freak. I told you these first 2 weeks are so your body gets used to the process and gets into a state of more "normalcy." Expect another 2-3 pounds of weight loss next week on average... some will only lose 1 or 2 and some will lose 2 or 3 and that is what I'm hoping for. After phase 1 I'm expecting the average man to lose 10-12 pounds.... then it gets fun. Stay the course, the hard part is over. Many of you have already changed bad habits and are creating new possibilities for yourself. The energy has been amazing, now just keep up the great work!!!
Today:
7:30 a.m. 3 eggs with a hell of a lot of spinach and 1/4 serving of coconut oil; Dream Protein Shake with Greens First, 1/2 serving almond butter and 1 banana; 2 pieces of Ezekiel bread
10:45 Kettlebell class
12:00 2 pieces of Ezekiel bread, almond butter, dream protein shake with greens first with banana
1:00 Mountain Biking
2:15 Post workout drink (20 carbs and 10 protein)
4:00 will be grilling a bunch of Turkey burgers and eating them with lettuce, tomato, onion, and a huge salad (no buns of course)
Tonight I will have another Dream Protein before bed
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9:00 Dream protein shake with scoop of greens, blueberry , strawberry (1 fruit) 1 tbsp almond butter.
ReplyDelete2 poached eggs, 2 piece of ezekial bread
11:30 Myoplex protein shake and orange
2:00 Cheat meal 1 hotdog (all beef) on whole wheat bun, 4 chick wings., guacamole (not much), about tablespoon eggplant caponata, 1 piece off fresh mozz. tomato /basil. (saved dessert for later).
1 glass of Sangria
4:40 Piece of filet mignon w/ container of whole grain pasta mixed with tsp of safflower mayo, carrots onion and celery. had some carrots and snap peas.
6:00 1 cannolli, (left the gun). Green tea.
I am not stuffed or drunk but typing this I
Feel like a fat bastard but enjoyed every minute of the cannolli. Happy mothers day to me!
2473 Total Cals. 200 Protien 274 Carbs 56 fat.
ReplyDelete7:00 1/2 Cup Rolled Oats
1/4 cup Walnuts
1/4 cup Raisins
1/4 cup Almond Breeze
10:00 1.00 Banana (pre workout)
10:45 KB
Noon Post Workout Med Rx
1 Ezekiel
1 Tbs Almond Butter
14:00 .5 Tub Grilled Chicken
.5 Tub WW pasta
Vegies
4:00 1 Apple
5:30 PM .5 Tub Grilled Chicken
.5 Tub WW pasta
Vegies
7:00 .5 Tub Lean Sirlon Steak
.5 Tub organic Quinoa
Vegies
8:30
ReplyDeleteGreen Tea, Arnold Select wheat pita w/Tbs Al butter, 2 slices pineapple
Pits has 100 cal, 5 grams protein, 5 fiber,
21 carbs
10:00
Train
11:15
Protein shake 1 1/2 scoop dream protein, banana, 6 blueberries
Noon:
1/2 container mixed Turkey Meatball/Braciole
1 container mixed Blk beans/brown rice
1:00
Mimosa & 1 sm bite of my kids pizza slice-damm
3:30 6 almonds
6:00
Container Grilled chicken,
1/2 container wheat pasta,
1/2 container red lentils
salad w/ organic baby spinach lettuce, tomatoes, cucumbers
2Tbs organic sesame dressing
2Tbs organic marinara sauce
sm mixed grilled veggies-Broc/onion/eggplant
9:00
Protein shake 1 scoop dream protein, 1 Tbs Alm butter
Midnight
4 slices lean turkey breast
Little hungry today ...
Tom,
ReplyDeleteSorry so late with the post. Here is Franks intake for the day.
8:30 cup of assorted fruit, 1 cup black decaf coffee, 4 egg whites
12:00 shake 1 scoop protein/greens/1 tbsp almond butter
25 cashews/almonds mixed
1 cup of tea
3:30 out to dinner with in laws..cheat meal
Dinner lasted until 5 so not too sure what all the times were but here goes;
3 baked clams
4 pieces fried calamari
large salad with vinegar
sauteed vegetables
steak...wasnt sogo so I left half of it there. it was pretty big though
small after dinner drink
decaf coffee black
SInce it was mothers day, we were on the go and I did the best I could
Since it
4:45 2 slices of Ez bread w/1 serving almond butter
ReplyDelete7:30 myoplex w/2 fruits, 2 TSP Flax Oil
7:30 3 egg whites and 1 whole egg w/1 tsp safflower mayo
Packed:
25 raw almonds
mixed raw veggies
1 container Shrimp Salad w/tsp Safflower Mayo
1 Container Whole wheat pasta
Dinner: 1 container grilled Salmon
1 container sweet potatoes
steamed Broccoli
Day 7:
ReplyDelete11AM
30g protein, 2 tbsn of almond butter, bananna.
2PM
1/2 container of chicken, 2 slices of Ez bread, celery, peppers.
5PM
1/2 container of sirloin, 1/2 container of brown rice, 1 omega 3 egg
9PM 'cheat meal'
sushi, tuna rolls, sashimi, edemame, miso soup
I had a cinammon bananna, ice cream dessert.