"The body you have is the body you've earned through the way you eat, move and think."
That was the theme this morning... hopefully those of you that attended GET IT now.
Sample phase 3 for men and women doing UTC for first time...
High carb day for MEN:
Protein
1 cont chicken
1 cont turkey
1 cont cod
Carbs
1 cont wild rice
1 cont sweet potato
1 cont rolled oats
Fats
zero
Fruit
1 banana
1 mango
Veggies
A LOT OF THEM!!!
Low carb day for MEN:
Protein
1 cont salmon
1 cont bison
1 cont egg salad
Carbs
1 cont wild rice
Fats
1 safflower mayo on egg salad
23 almonds
1 serving EVOO
16 walnuts
Fruit
banana
Veggies
A LOT OF THEM!!!
High carb day for WOMEN:
Protein
1 cont salmon
1 cont chicken
Carbs
1 cont sweet potato
1 cont black beans
Fats
Zero
Fruit
1 banana
Veggies
A LOT OF THEM!!
Low carb day for WOMEN:
Protein
1 cont halibut
1 cont turkey
Carbs
1 cont sweet potato
Fats
1 serving EVOO on salad
23 almonds
16 walnuts
Fruit
1 mango
Veggies
A LOT OF THEM!!!
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Great seminar this morning. I'm not really one to comment but just have to give props for today. Also really looking forward to the last seminar as well.
ReplyDeleteAnyway, started on a Monday so I'm keeping with that. This is my last day of Phase 2.
HI 3:3
Last cheat meal for a while, sadly it won't be at a restaurant, going to in-laws' (luckily MIL can cook!). Not including my trip to Mexico I haven't been out to eat at all, and while I don't miss the food I do miss the atmosphere. But anyway...
FRUIT:
Strawberries
PROTEIN:
.5 ct. pp
.5 ct. chicken
.5 whites
CARBS:
1/3 ct. ezb
2/3 ct. sweet potato
FATS:
.5 serv ab (brain wasn't working at 6:30am and forgot not to have fat on cheat meal day)
T - excellent and thank you for the feedback on the seminar... much appreciated!
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteHey Steve, Thank You, too!!
ReplyDeleteWow, What a day & what a seminar!!
ReplyDeleteOK, Phase 3, here I go.
Lo-Carb Day 1/4
No exercise today to rest body.
Food/Menu
Fruit
- 1 cont cherries (fr)
Proteins
- 3 scoops (66g) 'Protein Greens ' in shake (p)
- 1 cont grilled chicken breast (p)
- 1 cont mixed chick brst & egg whites (p)
Carb
- 1 Thomas' Multi-grain Eng Muff {23g carb} (c?)
Not the best choice but stuck here at work. Is 23g of carb enough?
Fats
- 2 serv org pb (2f)
- 1 serv {16} raw cashews (f)
- 3 egg yolks (f)
Salad/Veg's
- Romaine, lettuce, spinach, onions, mushrooms, asparagus, eggplant, squash, red peppers, cucumbers.
Great meeting/seminar this morning!
I'm interested in getting setup with some kettle bells and proper instruction, so that I can accelerate my body composition changes and put on more lean muscle mass. The proper instruction, for all the obvious reasons as discussed this morning, mainly to avoid any new or aggravate any old injuries.
Thanks for the Sample menus posted today. They helped clear up a little confusion from this morning as I was a few minutes late arriving.
Jumpin Jehosifat!! I think I just might be getting it, or at least starting to get it. It never ceases to amaze me how old information, when presented anew and put into practice can make such a difference, when re-learned differently.
It's time for me to can those sitting in place exercise machines and drag out the old free weights, dumbells & bench. Hey Tom, some of my free weights are probably just as old as you, if not older.... HAH!
Tom & Jody, Thanks and I mean that from the heart, the one that doesn't need blood pressure medicine any more, as well as the partially re-wired mind. I'm looking forward to changing the schematic inside my head some more, as well as everything else that goes along with that.
Ultimate Transformation Challenge?? You bet your ass!!
OMG, also an extra special thanks to my bride for helping with the food purchasing & prep.
ReplyDeleteThanks, Kathy, for everything you do!!
Going to be starting my week on Mondays now. Today was kinda crazy.
ReplyDeleteSo excited for this phase!
Jody check your facebook I sent you something!
Thank you both for a great kettlebell class today. If I had more time I would have stayed for the sprints!
:)
Tom I talked to Jody about a couple of things. Can you email me and let me know what your thoughts are?
Thanks
J
Lo Carb
ReplyDeleteProtein
.5 container turkey
.5 container turkey jerky
.75 container ground beef organic
.25 container turkey Italian sausage
Carbs
3 slices EZ bread
Fats
1 serving sunflower butter
2 servings almonds
Fruit
Banana
Veggies-green beans, peppers, cukes.
Excellent seminar today. Ditto to what everyone else has said. Thanks.
Low (no) Carb Day
ReplyDeleteFruit
Pear
Mango
Protein
1/2 serving Protein Powder
3 hard boiled eggs
Grilled Chicken
Carb
NONE
Fats
2 srv Almonds
Mayo
I'm back from my trip. Please advise on what 2nd timers next phase instructions are. I just used today as a low carb day based on the last phase. Thanks
ReplyDeletejared's post is actually mine.
ReplyDeletelo 1/4
ReplyDeleteprotein
1/2 ct whites
1 scoop pp
1/2 ct chicken
1/2 ct sausage
carbs
1 ct. brown rice
fats
cashews
2 servings olive oil
fruit
blueberries
Monday, No Carb day, 1/4
ReplyDeleteI don't mind so it doesn't matter!
~Shoulders and Triceps - LDC 60m ~ and jumping rope
Fruit
Banana
Watermelon with Pineapple
Protein
1c chicken sausage organic
1c egg whites
.5c chicken breast
.5c protein powder
FATS
2s Walnuts
1s evoo
HAVE A GREAT MONDAY!
:)
oh and salad and cucumbers....edamame beans (forgot to post veggies)
ReplyDeleteLo carb 1:3
ReplyDeleteprotien
1c egg whites
1c lean beef
1c steamed chicken
carb
1c brown rice
fat
4 egg yolks
1 evoo
46 almonds
Everyone who was not at meeting yesterday, please see the sample menus I posted above so you understand what to do for phase 3. The only major changes are:
ReplyDelete1) You will have NO additional fats on high carb days
2) No more cheat meals