"I'm not telling you it is going to be easy - I'm telling you it's going to be worth it"
Art Williams
That was the message I told former UTCers Jeff. S, Nick. D and Jim. B back in January going into this weekend (you can check out their before and after photos on the right, theirs is the first 3).... they are going to post on the blog today and I encourage you to read their posts.
Phase 2 meeting and 1st seminar is less than 2 weeks away. I'm very excited to get the group together again and to present on this topic. As always, I promise it will be powerful and help to take each of you to the next level.
anyone who has GAINED weight during phase 1 please e-mail Jody (if you are a woman) or me (if you are a man).... if you are the SAME weight or have lost weight continue on phase 1. If you weighed yourself the day after your cheat meal the weight is invalid... wait until tomorrow morning and then report. Jody's e-mail address is jody_phillips4@yahoo.com and mine is fitforlifemarlboro@yahoo.com
You must make every effort to get all the food in during phase 1 - the program is about consistency. When you do one thing one day and something different the next it is nearly impossible to make meaningful and long lasting changes down the road. Stay consistent.
Subscribe to:
Post Comments (Atom)
.bmp)
Congrats to all that competed over the weekend at the competition. Great Job and it was also great to see you at the kettle bell class yesterday. It really shows the dedication that you bring each and every day.
ReplyDeleteLow Carb Day
Fruit
Pineapple
Red Grapes
Protein
Egg whites
1 container grilled chicken
1 container roast turkey
Carbs
1 container sweet potato
Fats
1 serving egg yolks
2 servings almonds
1 serving canola oil
Monday , Day 1/3 HI
ReplyDeleteLEGS, DANCE 50M
FRUIT
Orange
CARBS
1c Beans and Rice (black beans)
1c ez Tst
PROTEIN
1c Chicken Breast
1c Sirloin
FATS
1s almond butter
1s Pistachios
1s evoo
Salad with Cucumbers and spinach.
WATER AND GREEN TEA WITH STEVIA
Low Carb Day
ReplyDeleteBanana
Protein:
container of shrimp
container of chicken w/sauteed peppers
Carbs:
container of E. Bread
Fats:
1 serving of almonds
1 seving of evoo
Veggies:
cukes
raw pepper
Is one tbsp. Saflower mayo = 1 fat?
ReplyDeletefruit:
ReplyDelete4 strawberries in oats
1/4 banana in shake
carbs
1 container of rolled oats
1 container of gf pasta
protein
1.5 scoops protein powder
4 egg whites
1 container of shrimp(over pasta)
fats
1 s evoo (on big salad)
1 s almonds
2/3 avocado with salsa & some carrots
hope combining these things is ok
down 4.4 lbs
-donna
“You can have it all.” That is what Tom Phillips said to me and the rest of the people sitting before him as we departed from our old habits and into the first ultimate transformation challenge back in 2009. Today I realize what he meant… because I feel like I have it all now.
ReplyDeleteFor the past 10 years I spent a lot of time in a very FAT meat-suit... This past Saturday, after a15 month lifestyle change, I was able to compete in an all natural bodybuilding show… something unimaginable just a short time ago. I just placed 5th in 2 categories in that show and I have 2 trophies! I have become a hero to my wife and my son. My wife got out of bed at 5am this morning to swing kettlebells with me. My son gave me a hug last night and told me I was the man. My daughter is feeling left out as she is away at college... and she can't wait to do what we are doing... It will be a matter of time before we are all ripped up as a family... the energy in my house is unbelievable...all because of a newfound relationship with Tom...
There are people out there that think the over 50 crew of Nick, Jeff and myself are heroes, but the truth is, Tom is the hero. He has developed a system of eating that may seem hard at first, but will change your lives if you follow the program to the end. I continue to live the life and as a result have experienced some things that I have never experienced before. Things taste better, the color blue is more beautiful, the smell of grass is wonderful, and the relationships that I am in are all so much more meaningful.
Please don’t think of me as a hero… think of me as an example of what is possible in your lives… because you too “can have it all”…
Here is a link to one of the most exciting moments in my recent history…
http://www.youtube.com/watch?v=Tb9AOTrFPRI
FRUIT:
ReplyDeleteRaspberries
PROTEIN:
1/3 cont. salmon
2/3 cont. egg whites
1 cont. tilapia
CARBS:
2/3 cont. ezb
1/3 cont. brown rice cakes
1 cont. brown rice
FATS:
1 serv. almond butter
2 egg yolks
1/3 serv. avocado
Nevermind the brown rice cakes. They are as gross as I remember them being.
ReplyDeleteGuys if you weigh yourself AFTER your cheat meal you will be very disappointed. Once a week on the morning of your cheat meal day is really the only time you should be weighing yourself.
ReplyDeleteT, When you are used to eating sugary things all the time things without sugar don't taste good. I love rice cakes. They are an absolute treat to me. I know your kidding around but the truth is once you have gotten the sugary carb loaded crap out of your diet things will taste better to you. Put a little of your almond butter of peanut butter on them.
ReplyDeleteThanks Jody, I get what you're saying but it's the "puffiness" of them. Texture is a big thing for me. I don't actually like many sweet/sugary things :) Just trying to find a wider variety of "approved" stuff.
ReplyDeleteHi guys,
ReplyDeleteNick Despotidis here...just wanted to say a few words of encouragement...I watched Tom and Jody do their first bodybuilding competition, before the UTC ever existed. As I watched their show, I was in awe of the competitor's conditioning...never imagining one day I'd be in good enough shape to participate.
Fast forward 2 years, I can't believe I had the ability to compete on stage with both Tom and Jody this past Saturday...I could never image undertaking such a challenge when I started the UTC one year ago. Getting ready for the show, paled in comparison to what you're going through RIGHT NOW. Self doubt, uncertainty, frustration, apprehension, let alone confusion.
With time, consistency, and patience (with yourself), the ups and downs will subside and you'll be well rewarded for your efforts and sacrifices. Change is not easy, it's not welcomed by most, but with persistence comes permanence. You're changing much more than your diet...you're changing your lives...which is a constant and never ending process...it takes a little more than a few weeks. Be patient, be strong, your hard work will pay dividends far beyond your imagination. ND
big congratulations to tom, jody, jim, jeff, and nick. it was an honor and an inspiration to see you guys on stage, and all that hard work paying off. you all look awesome, and you're all awesome people. couldn't be happier being around all of you on a regular basis.
ReplyDeleteprotein
3 scoops whey
1 container roast turkey
1 container bison
.5 serving egg whites
carbs
1 container sweet potato
1 (small) container quinoa
.5 serving ez bread
.5 serving pwo mix
fats
1 serving evoo
1 serving almond butter
1 serving walnuts
1 serving almonds
fruit
a.m. blueberries
loving the plan, and getting better and better at it each day.
I will be away Thursday-Sunday.Hotel has frige but would like suggestions,what to order in restaurants.,etc. Did not have cheat meal,should I? OR WAIT TIL THURS
ReplyDeleteGreat encouragement today...
ReplyDeleteFruit: frozen 1/2 banana in harmonized protein drink, 1/4 c organic tom. sauce
Fat: 1 serving cashew butter (13), 1 serving almond butter (16), 1 tbsp guac (5)
Carb: 2 slices ezekiel, 2 rice cakes
Protein: 2 scoops protein powder, 6oz egg whites, .5 container ground turkey and spaghetti squash
peppers, cuc's, squash
Fruit:
ReplyDelete-Banana
Carbs:
-Rolled oats w/organic flax seeds
- 2 slices EZ bread
- 1/2 ct. sweet potatoes
Protien:
-1 ct. chicken
- 1/2 ct. turkey
Fat:
- 1 serving almond butter
-1/2 avacodo
-1/2 tsp. evoo
-20 almonds
lots of salad (greens)
water and green tea
If anyone is looking for another loose leaf tea source, I recommend www.adagio.com. They ship quickly and have a ton to choose from (raspberry green is awesome and I'm trying peach white right now, thumbs up!) Check out the IngenuiTEA thingie, I use mine all the time and it's great. Also helps if you have a water boiler at home but obviously that's not necessary. Have a great day!
ReplyDeleteHigh carb day
ReplyDeleteFruit
Banana
Orange
Carbs
1 container Rolled Oats
1 container Rice Pasta
1 container Brown Rice
Protein
1 container Grilled Chicken
1 container Turkey Sausage
1 container Halibut
Fats
1 serving Almond
2 serving sunflower seeds
oil from Halibut
fruit
ReplyDeletestrawberries, grapes
protein
1 c- 2/3 bison, 1 scoop whey
1 c- turkey
.5 c- protein pudding
carbs
.5 c- quinoa
1 c- 2 ezbread, nondairy coconut yogurt
fats
23 almonds
12 walnuts
2/3 almond butter, nondairy coconut yogurt
lotssss of veggies!!! really starting to enjoy this!
loveeee wegmans for their tea wow awesome
Low Carb Day
ReplyDeleteFruit
Grapefruit
Protein
Two containers of grilled chicken sausage
One container of grilled steak
Carbs
One container of long grain brown rice
Fat
One avocado
protein:
ReplyDeleteisagenix shake
turkey breast
carbs:
sweet potatoes
whole grain oatmeal
veggies:
just greens
cucumber
spinach
fruit:
1/2 banana
strawberries
fat:
24 almonds
2T oil
FRUIT
ReplyDeleteSTRAWBERRIES
CARB
3 SLICES EZK
1 CONT SWEET POTATOES
PROTEIN
1.5 SCOOPS PROTEIN
8 EGG WHITES
1 CONT SHRIMP/SCALLOPS
FAT
1 TBS AB (8GF)
1 SVG ALMONDS (23GF)
2 YOLKS (12GF)
VEG
SALAD
CUCUMBERS
FRUIT
ReplyDeletecantaloupe
PROTEIN
1 container chicken/salmon
1 container egg whites
CARBS
1/2 container brown rice
1 slice ez toast
1 container sweet potato
FATS
2 tbsp. almond butter
20 almonds
VEGGIES
mushrooms, cucumbers
I will email you Jodi about my "issues" that I'm having trouble with.
fruit
ReplyDeletebanana
fat
1s saflower mayo
1s canola
carb
1/2c ezk bread
1 cup organic corn
protein
1s pure protein
1/2c organic turkey breast
1c grilled turkey cutlets
roasted peppers
Strawberries
ReplyDeletePROTEIN
1C.salmon/lemon,celery-
1c.chicken-turkey
CARBS
.5 EZroll
1c.oatmeal w/cinnamon
.5c brown rice
FATS
Safflower mayo-1T
23 almonds
mainara sauce,celery, mushrooms string beans,onions,broccoli
green tea, agave,water,water
Low Carb Day
ReplyDeleteProtein
2 eggs with asparagus
grilled chicken with peanut sauce
turkey sausage and peppers
Carb
2 ezekiel bread
Fat
24 almonds
Fruit
mixed berries
apple
vegetables
mixed salad
broccoli rabe
Jody or Tom, Can I put soy or teriyaki sauce on the meats and fish before grilling? If so what brand should I look for.
ReplyDeleteFruit:
ReplyDeleteApple
Protein:
4 egg whites
1/2 container homemade lox
6oz bison steak
1/3 cont sauted chicken sausage w/spinach
Carbs:
1 cont wild rice
3 pc ezekiel
Fats:
lox (8gf)
3tbsp cashew butter (22.5gf)
1/2 avocado (10gf)
Veggies:
baby spinach
cucumbers
coffee; green tea; water
Fruit
ReplyDeletebanana
blueberries
Carbs
1cont brown rice
3pc ez bread
1cont rolled oats
Protien
1cont egg whites
1cont cooked fish
1cont tuna salad
Fat
2 tbls saflower mayo
2 tbls almond butter
Fruit
ReplyDeletebanana
Protein
1/2 ct. egg whites
1/2 ct. tuna mixed with hard boiled whites
1 ct. grilled chicken
Carbs
1/2 ct. brown rice
1 ct. brown rice pasta
1 1/2 slice ez
Fat
11 almonds
1 tbs. safflower oil
1 tbs almond butter
wegmans had the most awesome looking blueberries today which sucked because I already ate my fruit...can't stop thinking about blueberries in rolled oats for breakfast
Protein 4 Egg Whites
ReplyDelete2 scoops protein powder
1 Container of Grilled Chicken Breast
1 Container of Grilled Beef
Carbs 1Container of Oatmeal
1 Container of Wild Rice
3 Slices Ezekiel Bread, 6 Cherry Tomatoes
Fats 1 Tbl Fax Seed, 1 Tbl Almond Butter
Fruit 6oz Fresh Squeeze Orange Juice, Strawberry, Blueberry, Banana
Veg. Large Salad and Peppers
Fruits-banana and orange
ReplyDeleteproteins
2 scoops of protein shake
3 eggwhites with mushrooms/onions
cont of chicken sausage
cont of chicken sausage
fats
1 oz of sunflower seeds
1 oz of sunflower seeds
23 almonds
2/3 avocado
carbs
3 pieces of ek bread
cont of brown rice
cont of brown rice pasta with organic tomato sauce
Fruit
ReplyDeleteBanana
Protein
2 scoops PP harmonized with greens first
1 container chicken
2 hard boiled eggs
.5 container scallops
Carbs
3 slices EZ bread
Fats
2 tbsp Veganise
24 almonds
2 yolks
1 tsp almond butter
Spinach, cukes, red peppers
k broke down n had another piece ezbread do now 2 full containers carbs
ReplyDeleteBreakfast;
ReplyDeleteWestern omlette
- 9 egg whites (p)
- 3 eggyolks (f)
- onions, peppers, 1/4 cont ham
- 1/2 cont potatoes (1/2 c)
Snack;
Tangerine (fruit)
Lunch;
- 1 cont wild brown rice & black beans (c)
- 1 cont london broil (p)
- 1 cont pineapple (2nd fruit)
Dinner;
- 1 cont chicken breast & pesto (p)
- 3 slice ez bread (c)
- 2 serv almond butter (2f)
- 1 cont broccoli
Nick, Congrats on placing in the competition. Apparently determination is the most important factor, no matter what the endeavor.
FH
Fruit:
ReplyDeleteApple
Carbs:
1 container rolled oats
1 container EZ Bread
Protein:
1 container egg whites
1 container turkey
Fats:
2 egg yolks
1 serv. Almond Butter
Salad, red and green peppers, mushrooms
water
T, thanks for the info!
ReplyDeleteRachel, seem to be missing .5 protein?
ReplyDeleteRuth, you can have your cheat meal while you're away. Pack as much prepared food as you can. When ordering out don't get sauces and have your meats and eggs cooked dry or grilled. When in doubt have protein. Eat salads with balsamic vinegar on them(no oil). Try to blog while youre away.
ReplyDeleteT, don't be afraid to try things that aren't on the list. Just run it past us first.
ReplyDeleteMatt, Happy Birthday!!! Hope you enjoyed your day.
ReplyDeleteStaci, Im glad your loving the plan. You are doing awesome!
ReplyDeleteGuys if Tom and I don't comment that means everything was good. if we see something wrong or you ask a specific question we will comment.
ReplyDeleteThank you to Nick, Jim and Matt for your kind words and encouragement. You guys are the best. Tom and i couldn't be happier to have you in our lives!
ReplyDeleteKevin, light on the soy sauce is fine. I cant even suggest a brand. I don't use the stuff. Does anyone have a soy sauce they can recommend?
ReplyDeleteProtien:
ReplyDelete1 Cont Egg whites
1/2 cont Grilled chicken
1 cont steamed chicken
1/2 cont steamed shrimp
Carbs:
1 Cont glucose free bread
(light on carbs today)
Fats:
1 serv earth balance spread
3 serv oil/vinegar dressing
12 almonds/6 peanuts
Fruits:
1 cont grapes
1 cont blended fruits
Veggies:
Salad
Steamed Broccoli,Carrots
Rainy day in paradise........Was out + about mmore than usuaul so here goes ;-)
ReplyDeleteProtien:
2 scoops
1/3 c tuna
1c balsamic chicken
Carbs:
1 ez english muffin
1c brown rice pasta, lve that suff <3
Fats:
almond butter
oil
almonds
Fruit:
Banana
Veggies:
Small salad
cucumber
Had a sugar/sweet craving after dinner + I had 1 piece of dried mango. It was staring me in the face + calling my name. It did the trick....
Questions: How many ez muffins r 1 carb + how many scoops = 1 protien?
T - excellent site, thank you!
ReplyDeletej.k. one not familiar with EX muffins, but remember about 65 grams of carbs = one container...
ReplyDeleteWhen you say "scoops" I'm assuming you mean scoops of protien powder? If you are using the Harmonized protein we sell then 3 scoops = 1 container of protein. If you are using something else you need to read the label and whatever adds up to about 65 grams = a container.
Hey, Sorry for posting Monday so late. Couple of notes first: Tom & Jody ROCK! They are great teachers, motivators and excellent people to have in your life. And let me not forget my trainer Steve who keeps me working hard and keeping fit. But you guys already know that. I did the UTC last year and lost over 20Lbs, and more importantly have kept it ALL off. But my inspiration and BIG props have to go to Nick, Jeff and Jim who I know and have watched their transformation in complete awe. You all did an amazing job and deserve a monumental congratulations for a job not just well done but above and beyond. But something tells me their not done, and neither am I, because kind of like Nick said life is a journey not a destination -
ReplyDeleteLow carb day - (struggle)
30 min workout - upper body kb - lower body weight squats, lunges, plus 7 min spirit
protein:
1 1/2 scoop protein powder
1 HB egg
2/3 cont grilled chicken
97% 1/2lb lean hamburger
fruits - where I went wrong
1 banana
handful grapes
1/4 cantaloupe
carbs:
1/2 ezk muffin
1/2 pita
1 vanilla cookie - AGH!
fats:
2Tbs oil/vinigar
1Tbs canola oil
14 raw nuts walnuts/almonds
cont grilled veggies
larger salad
water & tea
FYI- 1 Ezk Muffin equals 2 slices of Ezk bread or 2/3 cont of carbs: I also travel for a living so if anyone would like my opinion or help regarding that you are welcome to email me directly so long as Tom & Jody thinks it's ok -
Lloyd
Lloyd - great post and thank you... yes, anyone who is willing to take Lloyd up on his offer I suggest you do so... he is our "travel expert"
ReplyDeleteStrawberries
ReplyDeleteProtein
1C.turkey burger
1.C. chicken-turkey
Carb
1 C. Oatmeal
1 C. 3 ez bread
Fats
2 T. safflower may
2 T.almond butter
pesto,cinnamon,salsa, celery,pepper,veggies,green tea ,agave,water. ez bread ,rolls,muffins are in Whole Foods,also found and can make almond butter-organic yourself.