Tuesday, June 30, 2009
Men day 58, Tuesday June 30th
Low carb day (phase 3)
5:30 a.m. 17 walnuts, Dream Protein, Greens First, 4 figs, flax seed oil, green tea
9:45 a.m. 5 eggs (2 yolks) with veggies and green tea
packed for today
Protein
1 four ounce bison patty
2 four ounce turkey burgers
2 cod fillets
Fats
pumpkin seeds
extra virgin olive oil on salad... already had walnuts, flax seed oil and egg yolks
Veggies
spinach salad, celery sticks, raw broccoli
5:30 a.m. 17 walnuts, Dream Protein, Greens First, 4 figs, flax seed oil, green tea
9:45 a.m. 5 eggs (2 yolks) with veggies and green tea
packed for today
Protein
1 four ounce bison patty
2 four ounce turkey burgers
2 cod fillets
Fats
pumpkin seeds
extra virgin olive oil on salad... already had walnuts, flax seed oil and egg yolks
Veggies
spinach salad, celery sticks, raw broccoli
Monday, June 29, 2009
Men 57, Monday June 29th
Low carb day
5:30 a.m. Harmonized Protein, greens first, 1/2 serving flax oil, 1/2 serving extra virgin olive oil, 3 figs, 1 slice Ezekial with 1/2 serving walnuts
7:00 a.m. Upper body workout
8:15 a.m. Post workout drink with BCAA's
9:45 a.m. 1 slice Ezekiel, almond butter, 3 figs
10:30 a.m. Mountain Biking
12:30 p.m. spinach salad with Turkey burger, onions, and greens tea
4:00 p.m. will have buffalo burger with spinach and walnuts
6:30 p.m. nutra core shake
7:30 p.m. body weight conditioning class
today is the first time I'm doing 3 workouts in one day and I may have a few more carbs than I usually would on a low carb day if I feel I need it.... we'll see
5:30 a.m. Harmonized Protein, greens first, 1/2 serving flax oil, 1/2 serving extra virgin olive oil, 3 figs, 1 slice Ezekial with 1/2 serving walnuts
7:00 a.m. Upper body workout
8:15 a.m. Post workout drink with BCAA's
9:45 a.m. 1 slice Ezekiel, almond butter, 3 figs
10:30 a.m. Mountain Biking
12:30 p.m. spinach salad with Turkey burger, onions, and greens tea
4:00 p.m. will have buffalo burger with spinach and walnuts
6:30 p.m. nutra core shake
7:30 p.m. body weight conditioning class
today is the first time I'm doing 3 workouts in one day and I may have a few more carbs than I usually would on a low carb day if I feel I need it.... we'll see
Sunday, June 28, 2009
Men day 56, Sunday June 28th
Low carb day
7:00 a.m. 1 slice Ezekiel with almond butter, Harmonized protein, greens first, 1/2 serving walnuts
10:45 a.m. Kettlebell class with HIIT after
11:30 a.m. post workout drink (this instead of my fruit)
1:30 p.m. turkey burger, romaine lettuce, spinach with garlic, extra virgin olive oil, green tea
3:30 p.m. protein shake
5:30 p.m. 3 chicken sausages
tonight will have chicken and spinach salad with 1/2 serving of walnuts and another shake
7:00 a.m. 1 slice Ezekiel with almond butter, Harmonized protein, greens first, 1/2 serving walnuts
10:45 a.m. Kettlebell class with HIIT after
11:30 a.m. post workout drink (this instead of my fruit)
1:30 p.m. turkey burger, romaine lettuce, spinach with garlic, extra virgin olive oil, green tea
3:30 p.m. protein shake
5:30 p.m. 3 chicken sausages
tonight will have chicken and spinach salad with 1/2 serving of walnuts and another shake
Saturday, June 27, 2009
Men Day 55, Saturday June 27th
High carb day (and cheat meal)
7:00 a.m. 2 slices of Men's bread, with 1/2 serving almond butter, Harmonized Protein with Greens First, 1/2 banana
10:15 a.m. deadlift with stone lifting
11:45 a.m. 5 eggs with turkey, spinach, lettuce and tomato, 1 slice dry rye toast
2:00 p.m. 1 hour mountain biking
4:45 p.m. Harmonized protein and 1 slice Men's bread with almond butter
cheat meal tonight
Will begin phase 3 Monday and do my last cheat meal July 4th
7:00 a.m. 2 slices of Men's bread, with 1/2 serving almond butter, Harmonized Protein with Greens First, 1/2 banana
10:15 a.m. deadlift with stone lifting
11:45 a.m. 5 eggs with turkey, spinach, lettuce and tomato, 1 slice dry rye toast
2:00 p.m. 1 hour mountain biking
4:45 p.m. Harmonized protein and 1 slice Men's bread with almond butter
cheat meal tonight
Will begin phase 3 Monday and do my last cheat meal July 4th
Friday, June 26, 2009
Men Day 53, Friday June 26th
High Carb Day
4:45 a.m. 2 slices men's bread, 1/2 serving almond butter, Dream Protein and Greens First
7:00 a.m. upper body workout
8:15 a.m. post workout drink
10 a.m. nutra core shake
noon 5 eggs (2 yolks) with veggies and 1 slice dry rye toast
1:15 p.m. 17 walnuts
will have some turkey and veggies around 3:15, then cheat meal tonight
I will be starting phase 3 on Monday - my weight loss has been steady, but I think I am capable of getting even lower in body weight than I originally anticipated because my strength has remained solid despite the drop in body weight. If I start getting moody on low carb days here is my apology now!
4:45 a.m. 2 slices men's bread, 1/2 serving almond butter, Dream Protein and Greens First
7:00 a.m. upper body workout
8:15 a.m. post workout drink
10 a.m. nutra core shake
noon 5 eggs (2 yolks) with veggies and 1 slice dry rye toast
1:15 p.m. 17 walnuts
will have some turkey and veggies around 3:15, then cheat meal tonight
I will be starting phase 3 on Monday - my weight loss has been steady, but I think I am capable of getting even lower in body weight than I originally anticipated because my strength has remained solid despite the drop in body weight. If I start getting moody on low carb days here is my apology now!
Thursday, June 25, 2009
Important
ATTN 12 week people - stop reading this is not for you! this is only for the 16 week people
If you have hit a "weight loss plateau" and want to start phase 3 now I am going to lay it out for you.... please only begin phase 3 if you have been compliant on phase 2 and not losing weight. If on the other hand you are doing your own thing here and there and have been less than compliant then focus on getting disciplined on phase 2 because phase 3 takes A LOT more discipline.
July 12th is the official Phase 3 meeting (I will be covering more than what I lay out here so this is NOT in substitution of the meeting)... this is simply to get you a jump start if you need it. Also, a reminder that on July 12th at 8:30 a.m. (right after the meeting) I will be holding a strength and conditioning seminar... its free and you are simply insane if you don't come to it. I am going to go into a lot of detail on MANY topics that you MUST hear, process, and start doing
Phase 3
1) Low carb days are veggies only now... so both men and women will have ZERO containers of carbs on low carb days. Men can stick with 1 fruit and women you may also have 1 fruit first thing in the morning.... if you have not been eating your veggies this is where you will get crushed. Veggies are carbs, so you need to rely on them.
2) High carb days are cut so that men will only have 2 containers and women only 1 container.
3) Fats and Protein stay the same for men and women
4) No more cheat meals
5) Taking fast paced walks at night to burn extra calories is strongly encouraged... so instead of watching Dancing with the Who's got talent on Grey's Anatomy; go take a walk with your spouse.
ENJOY!
p.s. if you think this is difficult, it's getting there - but I told you it would get harder as time went on... like I said, if you have not been 100% compliant on phase 2, please do not even think about starting this until you are totally compliant on phase 2 otherwise you will screw up your metabolism.
If you have hit a "weight loss plateau" and want to start phase 3 now I am going to lay it out for you.... please only begin phase 3 if you have been compliant on phase 2 and not losing weight. If on the other hand you are doing your own thing here and there and have been less than compliant then focus on getting disciplined on phase 2 because phase 3 takes A LOT more discipline.
July 12th is the official Phase 3 meeting (I will be covering more than what I lay out here so this is NOT in substitution of the meeting)... this is simply to get you a jump start if you need it. Also, a reminder that on July 12th at 8:30 a.m. (right after the meeting) I will be holding a strength and conditioning seminar... its free and you are simply insane if you don't come to it. I am going to go into a lot of detail on MANY topics that you MUST hear, process, and start doing
Phase 3
1) Low carb days are veggies only now... so both men and women will have ZERO containers of carbs on low carb days. Men can stick with 1 fruit and women you may also have 1 fruit first thing in the morning.... if you have not been eating your veggies this is where you will get crushed. Veggies are carbs, so you need to rely on them.
2) High carb days are cut so that men will only have 2 containers and women only 1 container.
3) Fats and Protein stay the same for men and women
4) No more cheat meals
5) Taking fast paced walks at night to burn extra calories is strongly encouraged... so instead of watching Dancing with the Who's got talent on Grey's Anatomy; go take a walk with your spouse.
ENJOY!
p.s. if you think this is difficult, it's getting there - but I told you it would get harder as time went on... like I said, if you have not been 100% compliant on phase 2, please do not even think about starting this until you are totally compliant on phase 2 otherwise you will screw up your metabolism.
Men Day 52, Thursday June 25th
Low carb day
5:30 a.m. 1 slice Ezekiel bread, with 1/2 serving almond butter, Harmonized Protein, Greens First, 1/2 banana
10:20 a.m. 5 eggs (3 yolks) cooked in coconut oil, 2 chicken sausages and 3 slices turkey bacon with protein shake
11:15 a.m. 17 walnuts
packed for golf
Nutracore shake, 23 almonds, veggies
tonight will have:
Turkey burger with veggies
Tuna steak with veggies
5:30 a.m. 1 slice Ezekiel bread, with 1/2 serving almond butter, Harmonized Protein, Greens First, 1/2 banana
10:20 a.m. 5 eggs (3 yolks) cooked in coconut oil, 2 chicken sausages and 3 slices turkey bacon with protein shake
11:15 a.m. 17 walnuts
packed for golf
Nutracore shake, 23 almonds, veggies
tonight will have:
Turkey burger with veggies
Tuna steak with veggies
Wednesday, June 24, 2009
Men Day 51, Wednesday June 24th
High Carb Day
5:30 a.m. 2 Slices Men's bread, 1/2 serving almond butter, 1/2 banana, Dream Protein and Greens First
7-8:15 a.m. Squat workout and HIIT in parking lot (sprints)
8:15 a.m. Post workout drink
10 a.m. 5 eggs (3 yolks) cooked in coconut oil, salmon, 2 scoops Dream Protein, Greens First, Men's bread with almond butter
1:30 p.m. 5 egg whites, spinach, multi-grain toast
Rest of day
Protein
1 container tuna
1 container turkey
Fats
17 walnuts (already had a lot of fat from coconut oil, almond butter and egg yolks)
Tonights workout (KB upper body class) - this is my double workout day
5:30 a.m. 2 Slices Men's bread, 1/2 serving almond butter, 1/2 banana, Dream Protein and Greens First
7-8:15 a.m. Squat workout and HIIT in parking lot (sprints)
8:15 a.m. Post workout drink
10 a.m. 5 eggs (3 yolks) cooked in coconut oil, salmon, 2 scoops Dream Protein, Greens First, Men's bread with almond butter
1:30 p.m. 5 egg whites, spinach, multi-grain toast
Rest of day
Protein
1 container tuna
1 container turkey
Fats
17 walnuts (already had a lot of fat from coconut oil, almond butter and egg yolks)
Tonights workout (KB upper body class) - this is my double workout day
Tuesday, June 23, 2009
Men, Day 50 - Tuesday June 23rd
Low Carb Day
6:15 a.m. - 1 slice Men's bread, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 serving banana
9:00 a.m. - 23 almonds
10:30 a.m. - 5 eggs (2 yolks)
Packed for day
Protein
1 container tuna
1 container turkey burger
1 grilled chicken salad
Carbs
1 more slice of Men's bread later with almond butter
Fats
extra virgin olive oil on salad
6:15 a.m. - 1 slice Men's bread, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 serving banana
9:00 a.m. - 23 almonds
10:30 a.m. - 5 eggs (2 yolks)
Packed for day
Protein
1 container tuna
1 container turkey burger
1 grilled chicken salad
Carbs
1 more slice of Men's bread later with almond butter
Fats
extra virgin olive oil on salad
Monday, June 22, 2009
Day 49, Monday June 22nd
Low carb day
4:45 a.m. 1 slice Men's bread, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 banana
7:00 a.m. Upper body workout
8:00 a.m. post workout drink (20 carbs, 10 protein)
8:30 a.m. 3 egg whites, veggies, 1 slice dry rye toast
9:30 a.m. Protein shake
Rest of day
Protein
1 container bison burger
1 container egg salad with safflower mayo
Nutracore shake later
Carbs
done for day
fats
23 almonds, extra virgin olive oil on salad later
veggies - salad, celery and cauliflower
4:45 a.m. 1 slice Men's bread, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 banana
7:00 a.m. Upper body workout
8:00 a.m. post workout drink (20 carbs, 10 protein)
8:30 a.m. 3 egg whites, veggies, 1 slice dry rye toast
9:30 a.m. Protein shake
Rest of day
Protein
1 container bison burger
1 container egg salad with safflower mayo
Nutracore shake later
Carbs
done for day
fats
23 almonds, extra virgin olive oil on salad later
veggies - salad, celery and cauliflower
Men's weight loss leaders...
Jim Buchanan - 18 lbs
Neal Snyder - 18 lbs
Santo Castronovo - 16 lbs
Frank Castronovo - 15 lbs
Anthony Castronovo - 15 lbs
Mark Feldman - 15 lbs
Brett Koffman - 14 lbs
These 7 guys have lost 111 pounds in 49 days... not bad. All the other men doing a great job; some don't have as much to lose and have a lot to be proud of. Still a lot of time left and it will only get harder from here. Right now you have a lot of momentum, keep in going - all the rewards come in the last half.
Looks like many of the women are doing great as well... don't get to see a lot of the women all that often, but Lina, Donna, Jan, Karyn, Mary Lee and many others are looking awesome. Will have Jody post a woman's leader board later.
Neal Snyder - 18 lbs
Santo Castronovo - 16 lbs
Frank Castronovo - 15 lbs
Anthony Castronovo - 15 lbs
Mark Feldman - 15 lbs
Brett Koffman - 14 lbs
These 7 guys have lost 111 pounds in 49 days... not bad. All the other men doing a great job; some don't have as much to lose and have a lot to be proud of. Still a lot of time left and it will only get harder from here. Right now you have a lot of momentum, keep in going - all the rewards come in the last half.
Looks like many of the women are doing great as well... don't get to see a lot of the women all that often, but Lina, Donna, Jan, Karyn, Mary Lee and many others are looking awesome. Will have Jody post a woman's leader board later.
Sunday, June 21, 2009
women day 49, Mon June 22
Hope you had a great weekend! Please get your weights in to me if you haven't already.
Men, day 48 Sunday June 21st
Happy Father's Day ! ! !
Low Carb Day
7:00 a.m. 1 slice Men's bread, 1/2 serving almond butter, Dream Protien, Greens First, 1/2 banana
10:45 Kick ass kettlebell class with HIIT work outside after
11:45 Post workout drink (20 carbs, 10 protein) - have this instead of my other 1/2 serving of fruit
1:00 p.m. 1 slice Men's bread with 1/2 serving almond butter, Dream Protien, Greens First and 2 Turkey burgers. Done with carbs for day
4:00 p.m. Bison burger (no bun obviously); 23 almonds, salad with 1 tablespoon extra virgin olive oil
Tonight will have salmon sashimi and another shake
Low Carb Day
7:00 a.m. 1 slice Men's bread, 1/2 serving almond butter, Dream Protien, Greens First, 1/2 banana
10:45 Kick ass kettlebell class with HIIT work outside after
11:45 Post workout drink (20 carbs, 10 protein) - have this instead of my other 1/2 serving of fruit
1:00 p.m. 1 slice Men's bread with 1/2 serving almond butter, Dream Protien, Greens First and 2 Turkey burgers. Done with carbs for day
4:00 p.m. Bison burger (no bun obviously); 23 almonds, salad with 1 tablespoon extra virgin olive oil
Tonight will have salmon sashimi and another shake
Saturday, June 20, 2009
Men, Saturday June 20th
Please post your menus under here today... also, if you have not been e-mailing me your weights please do! Remember, I need them every Wednesday and the morning before your cheat meal.
LOW CARB DAY
9:00 a.m. - Protein shake (30 grams protein)
10:30 a.m. - 3 egg whites with veggies, 1/2 container oatmeal with 1/2 serving of strawberries and 1/2 banana
1:45 p.m. - deadlift training
3:00 p.m. - post workout drink (20 grams carbs and 10 grams of protein)... this counted as my other 1/2 container of carbs
3:45 p.m. - 3 egg whites with veggies, and 2 whole eggs with a salad
6:00 p.m. - 23 almonds
8:30 p.m. - 7 pieces of salmon sashimi, salad and edamame
9:30 p.m. - 1/2 serving of walnuts
Before bed - protein shake
LOW CARB DAY
9:00 a.m. - Protein shake (30 grams protein)
10:30 a.m. - 3 egg whites with veggies, 1/2 container oatmeal with 1/2 serving of strawberries and 1/2 banana
1:45 p.m. - deadlift training
3:00 p.m. - post workout drink (20 grams carbs and 10 grams of protein)... this counted as my other 1/2 container of carbs
3:45 p.m. - 3 egg whites with veggies, and 2 whole eggs with a salad
6:00 p.m. - 23 almonds
8:30 p.m. - 7 pieces of salmon sashimi, salad and edamame
9:30 p.m. - 1/2 serving of walnuts
Before bed - protein shake
Men, Friday June 19th
Posted this yesterday and for some reason never went up... in the city now, will fill in later. On a timed internet connection at hotel and yes we had a great time, thanks for asking! I will also answer all your e-mails as soon as I get back this afternoon. Last night (Friday) was obviously our cheat meal.
Thursday, June 18, 2009
Women day 46, Fri June 19
Welcome to the weekend. Make sure you get your weights to me. I will be having my recharge meal tonight in NYC. Wahoo!!!!
Men day 45, Thursday June 18th
Low carb day
5:30 a.m. 1 piece of Ezekiel toast, almond butter, Dream Protein, Greens First, banana
9:00 a.m. 5 poached eggs (3 yolks) green tea
Packed for rest of day:
Protein:
Kathy's salad with extra chicken (counts as 1.5 containers)
1 container Turkey burger
Will have another shake tonight with Greens First
Carbs:
Will have one more piece of Ezekiel later with almond butter
Fats:
17 walnuts, extra virgin olive oil on salad
5:30 a.m. 1 piece of Ezekiel toast, almond butter, Dream Protein, Greens First, banana
9:00 a.m. 5 poached eggs (3 yolks) green tea
Packed for rest of day:
Protein:
Kathy's salad with extra chicken (counts as 1.5 containers)
1 container Turkey burger
Will have another shake tonight with Greens First
Carbs:
Will have one more piece of Ezekiel later with almond butter
Fats:
17 walnuts, extra virgin olive oil on salad
Wednesday, June 17, 2009
Men, Day 44 Wednesday June 17th
High Carb Day
4:45 a.m. 2 slices Ezekiel, 1/2 serving of almond butter, Dream Protein, Greens First, banana
7-8 a.m. Squat workout
8:00 a.m. Post workout drink (20 grams carbs, 10 protein)
8:30 a.m. 5 poached eggs (2 yolks), green tea, 2 slices dry rye toast
Packed for day
Protein
2 containers chicken
Will have more Dream Protein tonight
Carbs
2 slices Hemp seed bread later
Fat
23 almonds, extra virgin olive oil on salad
Fruit
mango
4:45 a.m. 2 slices Ezekiel, 1/2 serving of almond butter, Dream Protein, Greens First, banana
7-8 a.m. Squat workout
8:00 a.m. Post workout drink (20 grams carbs, 10 protein)
8:30 a.m. 5 poached eggs (2 yolks), green tea, 2 slices dry rye toast
Packed for day
Protein
2 containers chicken
Will have more Dream Protein tonight
Carbs
2 slices Hemp seed bread later
Fat
23 almonds, extra virgin olive oil on salad
Fruit
mango
Tuesday, June 16, 2009
Men Day 43, Tuesday June 16th
Low carb day; ATTN new 12 week people... PLEASE BE SURE YOU ARE CARB CYCLING ! ! !
5:30 a.m. 1 slice Ezekiel bread, 1/2 serving almond butter, Dream Protein, Greens First, banana, green tea
9:30 a.m. celery (have a whole bag with me), 1/2 container Turkey burger
10:30 a.m. will have 5 poached (3 yolks), 1 slice dry rye toast and green tea (carbs done after this)
Packed rest of day
Protein
other 1/2 of turkey burger container
1 container chicken
Will have fish and veggies tonight
Will have one more protein shake with Greens First tonight
Fats
23 almonds, extra virgin olive oil on spinach salad
5:30 a.m. 1 slice Ezekiel bread, 1/2 serving almond butter, Dream Protein, Greens First, banana, green tea
9:30 a.m. celery (have a whole bag with me), 1/2 container Turkey burger
10:30 a.m. will have 5 poached (3 yolks), 1 slice dry rye toast and green tea (carbs done after this)
Packed rest of day
Protein
other 1/2 of turkey burger container
1 container chicken
Will have fish and veggies tonight
Will have one more protein shake with Greens First tonight
Fats
23 almonds, extra virgin olive oil on spinach salad
Monday, June 15, 2009
ATTN: Pat Darcy
Pat - please e-mail me at fitforlifemarlboro@yahoo.com
apparently I don't have your correct e-mail address
apparently I don't have your correct e-mail address
Men Day 42, Monday June 15th
Low carb day
4:45 a.m. 1 slice Ezekiel bread, 1/2 serving almond butter, Dream Protein, Greens First
7-8 a.m. Upper body workout
8:00 a.m. post workout drink (after this done with carbs)
8:30 a.m. 5 poached - 2 yolks
Packed:
Protein
1 container egg salad (safflower mayo)
1 container turkey
tonight will have another shake
carbs
Done for the day as of 8:00 a.m.
fats
23 almonds, Extra Virgin olive oil on salad
Fruit
apple before noon
veggies
whole bag of celery and a large salad packed
4:45 a.m. 1 slice Ezekiel bread, 1/2 serving almond butter, Dream Protein, Greens First
7-8 a.m. Upper body workout
8:00 a.m. post workout drink (after this done with carbs)
8:30 a.m. 5 poached - 2 yolks
Packed:
Protein
1 container egg salad (safflower mayo)
1 container turkey
tonight will have another shake
carbs
Done for the day as of 8:00 a.m.
fats
23 almonds, Extra Virgin olive oil on salad
Fruit
apple before noon
veggies
whole bag of celery and a large salad packed
Sunday, June 14, 2009
Men day 41, June 14th
Low carb Day
7:45 1 slice Ezekiel, 2 scoops Dream Protein, Greens First, apple. almond butter
10:45 will be KB class
noon will be post workout drink which is my final carb for day
1:00 Nutracore shake
Rest of day
Protein
2 containers chicken
Carbs
23 almonds, extra virgin olive oil on large salad tonight
7:45 1 slice Ezekiel, 2 scoops Dream Protein, Greens First, apple. almond butter
10:45 will be KB class
noon will be post workout drink which is my final carb for day
1:00 Nutracore shake
Rest of day
Protein
2 containers chicken
Carbs
23 almonds, extra virgin olive oil on large salad tonight
Saturday, June 13, 2009
Women day 41, Sunday June 14
Those that had your recharge meal yesterday hope you enjoyed! I need everyone to email or blog their weigh to me. Thanks.
Men Day 40, Saturday June 13th (1/3 of the way through)
From the day we started until the day we finish is 120 days... we are 1/3 through. My goal at the start was to lose 16 lbs by the finish... right now I am down an average of 5.5 lbs from day 1 which is exactly where I wanted to be at this point (started at an avg. of 181.5 in the morning and down to an average of 176). Remember, many of you lost a lot of weight fast because of intestinal mass build-up, bloating, etc... after the first 2 weeks your weight loss became more steady at a good 1.5 - 2 lbs per week which is just what we want to see. My goal for next 40 days is another 5.5 lbs which will absolutely happen.
High carb day:
7:00 a.m. 2 slices Ezekiel, 1/2 serving almond butter, Dream Protein and Greens First and a granny smith apple
10:15 deadlifting and stone lifting during boot camp
noon 5 eggs, 1 piece of dry rye toast, lettuce and tomato
2:oo Protein shake with Greens First and almond butter
tonight - cheat meal
High carb day:
7:00 a.m. 2 slices Ezekiel, 1/2 serving almond butter, Dream Protein and Greens First and a granny smith apple
10:15 deadlifting and stone lifting during boot camp
noon 5 eggs, 1 piece of dry rye toast, lettuce and tomato
2:oo Protein shake with Greens First and almond butter
tonight - cheat meal
Friday, June 12, 2009
Women day 40, Sat June 13
Welcome to the weekend! Ladies after speaking to Tom we would like you all to start taking in only 40g of fat. NO LESS! Everything else stays the same. Weigh yourselves and get back to me.
Supplements announcement
Greens First is on back order and should be in by Monday or Tuesday; also, you will notice that we are carrying Harmonized Protein now instead of Dream Protein... it's the same thing (both are hormone free products) - harmonized actually tastes better and Harmony use a better process for filtering their protein than Dream. I've been having a lot of problems with Dream Protein filling orders on time and have done a lot of homework to find a suitable replacement and I have found Harmony to be an EXCELLENT product. Harmony actually retails for $6.00 more than Dream, but we are keeping it at the same price ($40) per 24 ounce container.... you won't find a better price anywhere (after you account for shipping). I am also going to sample their Greens product to see if it is as good as Greens First, if it is I may switch to their Greens product as well.
Great job so far everyone... 39 days in for most of you and you are all still here! iIknew deep down you were all gluttons for punishment! Don't worry, it will keep getting harder and harder!
Great job so far everyone... 39 days in for most of you and you are all still here! iIknew deep down you were all gluttons for punishment! Don't worry, it will keep getting harder and harder!
Men Day 39, Friday June 12th
High Carb Day
4:45 a.m. 2 pieces of Ezekiel, 1/2 serving almond butter, 1 banana in my Dream Protein Shake with Greens First
7-8 a.m. Upper body workout
8:00 a.m. Post workout drink... (20 carbs and 10 protein)
8:30 a.m. 5 poached eggs, 1 slice dry rye toast, green tea
packed for day
Protein:
Turkey burger (about 1 container) and salad
Grilled chicken (about 1 container)
1 chicken sausage (about 1/3 container)
Carbs
1 container sweet potato
Fats
Extra virgin olive oil on salad, 23 almonds
Fruit
Mango
4:45 a.m. 2 pieces of Ezekiel, 1/2 serving almond butter, 1 banana in my Dream Protein Shake with Greens First
7-8 a.m. Upper body workout
8:00 a.m. Post workout drink... (20 carbs and 10 protein)
8:30 a.m. 5 poached eggs, 1 slice dry rye toast, green tea
packed for day
Protein:
Turkey burger (about 1 container) and salad
Grilled chicken (about 1 container)
1 chicken sausage (about 1/3 container)
Carbs
1 container sweet potato
Fats
Extra virgin olive oil on salad, 23 almonds
Fruit
Mango
Thursday, June 11, 2009
Men, Day 38 June 11th
Low carb day
4:45 a.m. 1 slice Ezekiel bread, 1/2 serving of almond butter, Dream Protein, Greens First, 1/2 banana
7:45 a.m. 12 almonds
9:30 a.m. 5 poached (3 yolks)
Packed:
Kathy's salad with extra chicken (I'm keeping them in business)... counts as 1.5 containers protein
Will have 2 turkey burgers later (counts as a bit more than 1 container of protein)
Carbs:
Will have one more slice of Ezekiel later with almond butter
Fats: other than almonds and almond butter also having extra virgin olive oil on salad
4:45 a.m. 1 slice Ezekiel bread, 1/2 serving of almond butter, Dream Protein, Greens First, 1/2 banana
7:45 a.m. 12 almonds
9:30 a.m. 5 poached (3 yolks)
Packed:
Kathy's salad with extra chicken (I'm keeping them in business)... counts as 1.5 containers protein
Will have 2 turkey burgers later (counts as a bit more than 1 container of protein)
Carbs:
Will have one more slice of Ezekiel later with almond butter
Fats: other than almonds and almond butter also having extra virgin olive oil on salad
Wednesday, June 10, 2009
women day 38, Thurs June 11
You guys are doing so amazing! Do you realize that Tom and I expected to lose at least a handful of clients that couldn't hack this program. That says a lot about your strength and character. You have so much to be proud of. I know Tom and I are proud of each and every one of you. We are so happy to be working with you and getting to know you more personally. Now get back to work!
Next phase and final phase meetings....
Next phase meeting will be Sunday July 12th at 7:45 a.m. until 8:30 a.m. - there will also be an optional workshop after this covering various aspects of fitness... you will learn a lot and you will also be exposed to many new things. Bring friends if you wish - it's free.... that workshop will go from 8:30 a.m. - 10:30 a.m. and you might as well stay for the KB class afterward ! ! !
Final phase meeting will be Sunday August 9th at 7:45 a.m. - I will have some special guest speakers at this final meeting who will be delivering an amazing message to help us all mentally through the final push to the end!!!
Final phase meeting will be Sunday August 9th at 7:45 a.m. - I will have some special guest speakers at this final meeting who will be delivering an amazing message to help us all mentally through the final push to the end!!!
Men, Day 37 June 10th
High carb day
5:30 a.m. - 2 slices Ezekiel, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 banana
7-8 a.m. - Squat workout
8 a.m. - post workout drink (20 carbs, 10 protein)
8:30 a.m. - 3 poached eggs, 1 slice dry rye toast
Packed:
Protein:
Kathy's salad, extra grilled chicken (1.5 containers)
will have Turkey burgers tonight (about 1 container worth) and a Dream Protein Shake
Carbs:
1.5 containers of wild rice
Fats:
23 almonds, extra virgin olive oil on salad
Fruit
mango
5:30 a.m. - 2 slices Ezekiel, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 banana
7-8 a.m. - Squat workout
8 a.m. - post workout drink (20 carbs, 10 protein)
8:30 a.m. - 3 poached eggs, 1 slice dry rye toast
Packed:
Protein:
Kathy's salad, extra grilled chicken (1.5 containers)
will have Turkey burgers tonight (about 1 container worth) and a Dream Protein Shake
Carbs:
1.5 containers of wild rice
Fats:
23 almonds, extra virgin olive oil on salad
Fruit
mango
Tuesday, June 9, 2009
women day 37, wed June 10
Good morning! Everyone please be drinking a gallon of water each day. 8 of the regular size poland springs bottles ( like we sell at the gym) or get a container like mine that holds a half gallon and fill it twice. Many of you are retaining water big time! Also, pack raw veggies to snack on all day. This will speed up your metabolism and curve hunger. These things are extremelly important for you to start doing now.
Men, Day 36 Tuesday June 9th
Low carb day
5:30 a.m. 1 slice Hemp seed bread, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 serving of blueberries
8:30 a.m. 3 poached, 1 slice hemp seed bread
Packed for day
Kathy's salad with extra chicken (counts as 1.5 containers of protein)
Chopped turkey meat with greens
Carbs:
done for the day
fats:
23 almonds, extra virgin olive oil on salad
5:30 a.m. 1 slice Hemp seed bread, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 serving of blueberries
8:30 a.m. 3 poached, 1 slice hemp seed bread
Packed for day
Kathy's salad with extra chicken (counts as 1.5 containers of protein)
Chopped turkey meat with greens
Carbs:
done for the day
fats:
23 almonds, extra virgin olive oil on salad
Monday, June 8, 2009
Men day 35, Monday June 8th
Low carb day
4:45 a.m. - 1 slice ezekial with 1/2 serving almond butter, Dream Protein, Greens First, 1/2 serving blueberries
7-8 upper body workout...
8:00 a.m. - post workout drink (having this instead of other 1/2 serving of fruit)
8:15 a.m. - 3 poached eggs, 1 slice Ezekiel
Packed rest of day:
Protein
Kathy's spinach salad with extra chicken (equal to about 1.5 containers of protein)
Later today will have Nutracore shake (35 grams protein)
Tonight will have 1/2 container of beef
carbs for day are done
fats: 23 almonds packed, extra virgin olive oil on salad
tonight at 7:30 p.m. body weight strengthening class
4:45 a.m. - 1 slice ezekial with 1/2 serving almond butter, Dream Protein, Greens First, 1/2 serving blueberries
7-8 upper body workout...
8:00 a.m. - post workout drink (having this instead of other 1/2 serving of fruit)
8:15 a.m. - 3 poached eggs, 1 slice Ezekiel
Packed rest of day:
Protein
Kathy's spinach salad with extra chicken (equal to about 1.5 containers of protein)
Later today will have Nutracore shake (35 grams protein)
Tonight will have 1/2 container of beef
carbs for day are done
fats: 23 almonds packed, extra virgin olive oil on salad
tonight at 7:30 p.m. body weight strengthening class
Sunday, June 7, 2009
Men Day 34, Sunday June 7th
Low Carb day
7:45 a.m. - 1 slice Ezekiel, 1/2 banana, 1/2 serving blueberries in dream protein shake with greens first
10:45 a.m. - KB class - kick ass
noon - 3 egg whites, spinach, tomato, 1/2 slice dry rye
3:00 p.m. - Dream protein, greens first, 1/2 slice hemp seed bread with almond butter
rest of day will be chicken and beef, veggies, and egg whites with veggies
BIG SHOUT OUT to Brett and Mark - as I pulled up early this Sunday morning those 2 maniacs were out there dragging the sled and pushing the prowler.... I think a tear came to my eye.... I was either proud of them or parked too close to the EOS and got all hormonal. Nevertheless, great job boys and to the rest of you who have been kicking the ass out of this thing. Amazing!!!
7:45 a.m. - 1 slice Ezekiel, 1/2 banana, 1/2 serving blueberries in dream protein shake with greens first
10:45 a.m. - KB class - kick ass
noon - 3 egg whites, spinach, tomato, 1/2 slice dry rye
3:00 p.m. - Dream protein, greens first, 1/2 slice hemp seed bread with almond butter
rest of day will be chicken and beef, veggies, and egg whites with veggies
BIG SHOUT OUT to Brett and Mark - as I pulled up early this Sunday morning those 2 maniacs were out there dragging the sled and pushing the prowler.... I think a tear came to my eye.... I was either proud of them or parked too close to the EOS and got all hormonal. Nevertheless, great job boys and to the rest of you who have been kicking the ass out of this thing. Amazing!!!
Saturday, June 6, 2009
women day 34., june 7 sunday
Good morning! Those of you that had your recharge meal hope you enjoyed. You deserve it! I know i enjoyed mine.
Men, Day 33, Saturday June 6th
High carb day... cheat meal day
6:15 a.m. - 1 piece of hemp seed bread, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 banana and 1/2 serving blueberries
9:15 a.m. - 1/4 serving wild rice
10:15 a.m. - deadlifting and stones
11:15 a.m. - 1/2 nutracore shake
12:45 a.m. - 4 egg whites, avocado, onions, mushrooms, white tea, 1 slice multi-grain bread
3:00 p.m. - 12 almonds, 1 piece hemp seed bread
cheat meal tonight around 6:00
6:15 a.m. - 1 piece of hemp seed bread, 1/2 serving almond butter, Dream Protein, Greens First, 1/2 banana and 1/2 serving blueberries
9:15 a.m. - 1/4 serving wild rice
10:15 a.m. - deadlifting and stones
11:15 a.m. - 1/2 nutracore shake
12:45 a.m. - 4 egg whites, avocado, onions, mushrooms, white tea, 1 slice multi-grain bread
3:00 p.m. - 12 almonds, 1 piece hemp seed bread
cheat meal tonight around 6:00
women day33, June 6 sat
Weigh yourselves before your recharge. If you don't want to weigh yourselves mid-week it's ok.
Friday, June 5, 2009
Men, Day 32, Friday June 5th
High Carb day
4:45 a.m. 2 pieces of Hemp bread, Dream Protein, Greens First, 1/2 serving of almond butter, 1/2 banana, 1/2 serving of blueberries
7-8 a.m. - upper body workout
8 a.m. - post workout drink (20 carbs, 10 protein)
8:30 a.m. - 5 poached eggs and 2 yolks with 1 piece of hemp seed bread
Packed
Protein and veggies
Kathy's salad with extra chicken (about 1.5 containers worth)
Carbs
1 wild rice container... had a little extra fruit, so counting that as 1/2 container
Fats
Extra Virgin olive oil on salad, 23 almonds
Fruit
apple
4:45 a.m. 2 pieces of Hemp bread, Dream Protein, Greens First, 1/2 serving of almond butter, 1/2 banana, 1/2 serving of blueberries
7-8 a.m. - upper body workout
8 a.m. - post workout drink (20 carbs, 10 protein)
8:30 a.m. - 5 poached eggs and 2 yolks with 1 piece of hemp seed bread
Packed
Protein and veggies
Kathy's salad with extra chicken (about 1.5 containers worth)
Carbs
1 wild rice container... had a little extra fruit, so counting that as 1/2 container
Fats
Extra Virgin olive oil on salad, 23 almonds
Fruit
apple
Thursday, June 4, 2009
Women day 32, Friday June 5
Guys sorry i haven't been blogging during the day. Our computer crashed at the gym and that's where I am all day. Please, don't be discourage with your weight. It has not even been a week yet on phase II. Weigh yourselves again on recharge day. I am sure there will be a difference. Keep following the plan.
Men Day 31, Thursday June 4th
Low carb day
5:30 a.m. Dream Protein, Greens First, 1 slice ezekial, 1/2 serving almond butter, 1/2 banana
8:30 a.m. Celery, 12 almonds
10 a.m. 1 slice ezekial, 2 scoops Dream Protein, Greens First, 10 walnuts, other 1/2 banana
CARBS ARE DONE FOR DAY
Taking Jordan to Yankee game
before we go into stadium will have chicken
after game will have steak
lots of water and veggies packed in cooler with some almonds
5:30 a.m. Dream Protein, Greens First, 1 slice ezekial, 1/2 serving almond butter, 1/2 banana
8:30 a.m. Celery, 12 almonds
10 a.m. 1 slice ezekial, 2 scoops Dream Protein, Greens First, 10 walnuts, other 1/2 banana
CARBS ARE DONE FOR DAY
Taking Jordan to Yankee game
before we go into stadium will have chicken
after game will have steak
lots of water and veggies packed in cooler with some almonds
Wednesday, June 3, 2009
women day 31, thurs june 4
Hello everyone. If you haven't gotten your weights to me please do. You're all doing fantastic. You really have the hang of phase II already.
women day 30, wed June 3
Sorry gang working all day without computer. It crashed! Still waiting for some weigh ins. Please email or post. Thanks.
Wednesday Day 30, June 3rd
High carb day
4:45 - Dream Protein, Greens First, 1 slice Ezekiel, 1/2 banana, 1/2 serving almond butter
7-8 - Squat workout
8 - post workout drink (20 carbs, 10 protein)
8:30 - Green tea, 5 poached, 2 yolks, 1 slice Ezekiel
Packed:
Protein:
Nutra Core Shake
2 packages chicken
Carbs:
1 package Sweet Potatoes
1 container Wild Rice
Fats:
23 almonds
Fruit:
apple
Veggies:
salad and a full package of celery
4:45 - Dream Protein, Greens First, 1 slice Ezekiel, 1/2 banana, 1/2 serving almond butter
7-8 - Squat workout
8 - post workout drink (20 carbs, 10 protein)
8:30 - Green tea, 5 poached, 2 yolks, 1 slice Ezekiel
Packed:
Protein:
Nutra Core Shake
2 packages chicken
Carbs:
1 package Sweet Potatoes
1 container Wild Rice
Fats:
23 almonds
Fruit:
apple
Veggies:
salad and a full package of celery
Tuesday, June 2, 2009
Men Day 29, June 2nd
LOW CARB DAY
5:30 a.m. 1 slice Ezekiel, Dream Protein, Greens First, 1/2 banana, 1/2 serving cashew butter
8:00 a.m. 5 poached, 3 yolks, green tea
packed for today:
Protein:
1 package egg salad with Safflower mayo
1 package chicken
not sure what I will have for dinner yet
Carbs:
1/2 container wild rice
fruit:
1/2 sliced apple
fat:
getting fat from the mayo in egg salad and packed a mix of walnuts and almonds
Veggies:
Big salad that I am going to pick at through the day
entire bag of celery sticks
5:30 a.m. 1 slice Ezekiel, Dream Protein, Greens First, 1/2 banana, 1/2 serving cashew butter
8:00 a.m. 5 poached, 3 yolks, green tea
packed for today:
Protein:
1 package egg salad with Safflower mayo
1 package chicken
not sure what I will have for dinner yet
Carbs:
1/2 container wild rice
fruit:
1/2 sliced apple
fat:
getting fat from the mayo in egg salad and packed a mix of walnuts and almonds
Veggies:
Big salad that I am going to pick at through the day
entire bag of celery sticks
Monday, June 1, 2009
Women day 28, Mon. June 1st.
Happy first day of June! Hopefully you have all started phase II nutrition plan. Any questions, just ask.
Men Day 28, June 1st
LOW CARB DAY
June... wow
Had a rough night last night, wasn't feeling well but woke up better than I thought... still feel a bit wacky. Had to miss my workout this morning, I'm sure I need the rest.
7:30 a.m. - 1 slice Ezekiel, 12 almonds, Dream Protein, Greens First
10:00 a.m. - 1/4 serving wild rice, 1/2 container shrimp
Lunch will be Kathy's salad with extra grilled chicken
carbs rest of day
other 1/4 container wild rice
protein rest of day
rest of shrimp
1 container of fish tonight
fats
23 almonds, extra virgin olive oil on salad,
fruit
will have a apple before noon with some almonds
June... wow
Had a rough night last night, wasn't feeling well but woke up better than I thought... still feel a bit wacky. Had to miss my workout this morning, I'm sure I need the rest.
7:30 a.m. - 1 slice Ezekiel, 12 almonds, Dream Protein, Greens First
10:00 a.m. - 1/4 serving wild rice, 1/2 container shrimp
Lunch will be Kathy's salad with extra grilled chicken
carbs rest of day
other 1/4 container wild rice
protein rest of day
rest of shrimp
1 container of fish tonight
fats
23 almonds, extra virgin olive oil on salad,
fruit
will have a apple before noon with some almonds
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