"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
A. A. Milne
Remember (and this goes for all the phases) if you are still hungry at end of day you can still have an extra 1/2 container of protein... However, it is more likely that you did not consume enough veggies, so be sure to load up on spinach, romaine and mixed green salads and dump plenty of colorful veggies on there each and every day... it will make your lives much easier and healthier in more ways that you can imagine.
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LC 2-4
ReplyDeleteFRUIT
blueberries, raspberries, blackberries
PROTEIN
1 c- whey, steak
1 c- chicken sausage
.5c- .5 casein, .5 rice pp
CARBS
1 c- 1 ezbread, sweet potato
FATS
34 almonds
walnuts
.5 sunflower butter
(first) low carb day
ReplyDeleteprotein
3 scoops whey
1 container chicken sausage
1 container organic lean ground beef
.5 container egg whites
carb
1 slice ez bread
2/3 container sweet potato
fat
1.5 serving almonds
.5 serving sunflower butter
1 serving almonds
.5 serving evoo
.5 serving yolk
fruit
small serving blueberries
veggies:
1 big salad (spinach, romaine)
2 containers spring mix
2 containers red / yellow peppers
2 containers cucumbers
Low Carb Day
ReplyDeleteProtein - Egg (3), 2 serving Chicken
Fat - Yolk (3), 23 cashews
Fruit - Banana
Carb - 1 serving Rice Pasta
Veg - peppers, cukes
What are your thoughts on sugar-free jello?
Day 8, Low Carb day 1:4
ReplyDeleteFruit:
grapes
Protein
2.5 scoop whey
.5c chicken sausage
.5c chicken
Carb
1c rice pasta
Fat
1/2 avocado
23 almonds
1tbs olive oil
5g in protein shake
High Carb Day
ReplyDeleteFruit
Banana
Blueberries
Carbs
1 container Rolled Oats
1 container Wild Rice
3 EZ bread
Protein
1 Bison
1 Halibut
6 Egg Whites
2 Scoop protein Shake
no additional Fats
First low carb Day
ReplyDelete1 banana
Protein
1 chicken
1 protein shake
1 ground beef
Carbs
1 ez bread 3 slices
Fats
1 almond butter
1 evoo
1 almonds 20
1 alvocado
Tom,
how many scoops of the protein powder will equal 1 protein?
hey paul. tom told me 3 scoops of whey is equal to one container of protein.
ReplyDeleteHey Jan
ReplyDeleteU can do a frittata with the Quinoa/eggs it comes out good. Let me know if you are interested I can tell you how to do it.
J
LO 1:4
ReplyDeleteFRUIT:
Strawberries
PROTEIN:
.5 ct pp
.5 ct whites
1 ct chicken
CARBS:
1/3 ezb
2/3 sweet potato
FATS:
1 serv ab
1 serv safflower oil
1 serv walnuts
Strength day:
ReplyDeleteProtien:
1 scp harmonize
1 egg
1c meat sauce
Carbs:
2 ez bread
brown rice pasta
1/2c oatmeal
Fats:
almond butter
pb
oil
Fruit:
banana
Veggies:
zuchini
sugar snap peas
QUESION: Does the "tomato sauce" count as a fruit, like a tomato when I make my meat sauce? I haven't been counting it as anything......
w/o to fit tv 3o minutes + walked. Looking for strength trainer in NYC. So tired of the "big gyms". Coming off a fractured foot + tendinitious in the elbow. Have to start slow but STARTING!
Jessica,
ReplyDeleteI think u should start a "Challange Cookbook". You have so many gr8 ideas ;-)
Low Carb Day
ReplyDeleteBanana
Protein:
container of chicken sauteed w/peppers
container of rotisserie chicken
Carbs:
1 serving of E. Bread
Fats:
2 servings of almonds
Veggies:
cukes and peppers
string beans
question..im having my first cheat meal tomorrow (which is going to be 2 drinks, i know its bad, im going out with my nursing student buddies to celebrate the end of the semester and im going to enjoy it (= ) and i wanted to know if having an omelet with 3 yolks counts as the additional fats that we shouldn't have? ..beside the drinks im following everything else that the diet says, so need a lil help with this one
ReplyDeleteFruit
ReplyDeletepineapple
carbs
1 piece ez bread
1 cont. whole wheat pasta
Protein
1 cont. tuna
1 grilled chicken
Fat
1 tbsp safflower mayo
lots of veggies
I made crushed tomatoes with basil and garlic and used that with chk and pasta. Should I count that as a fruit? Also is butternut squash considered a carb?
protein:
ReplyDeleteIsagenix shake
chicken
tofu
veggies:
broccoli
asparagus
spinach
seaweed
just greens
lettuce
carb:
brown rice
fat:
oil
low carb day 1 of 4
ReplyDeletedid spin class w/empty stomach then had
FRUIT
banana
PROTEIN
1 container chicken
1 container salmon
CARBS
1 container sweet potato
FATS
avocado
24 almonds
VEGGIES
string beans, carrots, salad
Lo Carb
ReplyDeleteFruit
banana
Protien
1 cont egg white
1 cont ground turkey
1 cont turkey sausage
Carb
1 cont short grain brown rice
Fat
23 almonds
3/4 avocado
4 tbls almond butter
you da man matt
ReplyDeletethanks
Hi Carb, Lower Body Strength Day.
ReplyDeleteProtein:
1 cont. chix sausage
30g protein from ZI
65g whey (30 from PWO)
35g eggs
Carbs:
1 cont. Sweet potato
35g from ZI
30g PWO Juice
3 slices of EZ Bread
Fats:
none
Fruit:
2xBanana
MultiVitamin, Vitamin D, Greens+ , assorted veggies.
Low Carb Day
ReplyDeleteFruit-banana
Protein
3 scoop protein shake
chicken veggie burger
chicken breast/hamburger
Carb
Cont of Sweet potatoes
Fats
16 raw cashews
16 raw cashews
23 almonds
1oz of sunflower seeds
Was on the treadmill at 4:45am this morning...What a blast that was?
I alternated running and walking every other minute for 20 minutes at 3 and 7...
fruit
ReplyDeletebanana
fat
ceasar dressing
o.o
carb
1/2c brwn rice
protein
1c sausage
1s pure protein
1/2c grilled turkey
1/2c lentils
roman lettuce, broc rabe
1 vitamin water
low carb
ReplyDeletefruit
strawberris
protein
1/2 cont homemade lox
1.5 scoops protein
1 cont grilled chicken
carb
2 slices ezk
fat
lox 8gf
1 tbs evoo 14 gf
almonds 14 gf
veg
cukes
peppers
banana-blackberries
ReplyDeleteProtein
1c. turkey burger
.5 egg whites
Carbs
ez muffin
Fats
1T.almond butter
cheat meal-dinner
tea ,water, veggies
low carb day
ReplyDeletetrain - sled work
protein
2 1/2 scoop protein
5 egg whites
2 eggs
1 1/2 cont grilled chicken
turkey slices
carb
1/2 sweet potato
1 pita
fruit
1 banana
2 strawberries
fats
10 raw nuts
tbp almond butter
2 tbp lite saff mayo
tbs almond oil
broccoli, squash, peppers
water, tea, cup of coffee w/alm breeze
Lo Carb Day
ReplyDeleteProtein
1 container egg whites
l container steak and chicken
Fruit
1 banana
Carbs
3 slices EZ bread
Fats
2 servings almonds
2 Tbsp almond butter
LC Day
ReplyDeleteProtein 5 Egg Whites
2 scoops protein powder
1 Container of Grilled Chicken Breast
1 1/3 Container of Grilled Salmon
Carbs 1 Container of Sweet Potatoes
Fats 1 TBL Flax Seeds / 23 Almonds / 1 Egg Yolk
Fruit 1 Banana
Veg. 1 scoop Greens, Large Salad
OK, first lo-carb day; 1/4
ReplyDeletefruit
- apple
Protein
- 9 egg whites in western omlette (p)
- 1/4 cont ham in omlette (1/4 p)
- 1.25 cont chicken (1.25 p)
- 1/2 cont tuna (1/2 p)
carb
- 1 cont carrots (c)
fat
- 2 serv mixed raw nuts (2f)
- 3 egg yolks in omlette (f)
- 1 serv evoo on salad (f)
Mixed in the tuna & chicken with salad, evoo, spinach, roasted peppers, the carrots, kalamata olives, peperoncini peppers, 1/3 cucumber, balsamic vinegar, and some dry spices (Lawry's, Salt Free #17 seasoning) the seasoning is pretty good, but wouldn't you know it, there is "CORN STARCH" on the ingredients list. It is near the end of the list, but, IT'S IN THERE!!
Paul & Matt;
- If I remember right, depending on whatever protein powder you chose we are supposed to be getting 65 - 70 grams of protein to count as a serving. So whatever that comes out to for your particular product is what you should use.
Tom or Jody, please correct me if my memory is a little off. Thanks, FH
LO DAY , TUES .
ReplyDeleteARMS(40), HITT(30)
FRUIT
Banana
PROTEIN
1c chicken sausage
1c sirloin
CARBS
2 slices EZ Bread
1 white sweet potato with broccoli
FATS
almond butter 1s
EVOO 1s
Cashews 1s
Veggies
Broccoli
Salad with V and EVOO cucumber and lettuce (romaine) I am not afraid of the recall.
So hard to concentrate these days.
TOM - GF = gluten free sorry
ReplyDeleteToday Tuesday
lo carb
1.5 yoga/ 30 min hit (kettlebell work)
1 mile walk
Protein
1 container turkey burger with peppers/onions
1 scoop harmonized protein pwdr
3/4 cont wild caught salmon
carb
1/2 cont quinoa
fat
2 tbsp can oil in salad with white wine vin
fruit
1/4 cup pinapple
1 oz strawberry
veggies
1/2 gallon size bag of broccoli
2 cups steamed cauliflower
2 cups snap peas
2 scoops greens mixed with iced green tea
J.K. one - Tomato sauce is a condiment and should be used in moderation like all condiments... use as little as you need for taste but do not count as part of your intake
ReplyDeletePaul - 3 scoops of Harmonized is a protein container... remember 65 to 70 grams of protein is considered a container.
ReplyDeleteStaci - yolks are a fat for sure... 3 yolks = one serving (15 grams of fat)
ReplyDeleteLow Carb Day
ReplyDeleteFruit
Grapefruit
Protein
Two containers of grilled chicken sausage
One container of grilled chicken
Carbs
One container of long grain brown rice
Fat
One avocado
Greg - sugar free anything isn't a great choice as we discussed in the meeting. Recognize that doing away with the sweet craving is a big part of what we are after... adding in the sugar-free stuff all the i time keeps it there. That's the short answer.
ReplyDeletesquash is a veggie - but don't have more than about a cup's worth of it... mix-up your veggies
ReplyDeleteeveryone else looks great... crazy day for me, if I missed a question ask again.
ReplyDelete