Week Eleven: Reading the Signs
Chris is continuing his 12 week challenge to improve our fitness and nutrition.
For Week 10, everyone went back to Phase 1 to reset the metabolism and give the body the fuel (carbohydrates) it needs to rest and recover. If you got results over the last week (noticed a drop in inches, sizes, weight, etc), continue on Phase 1 – if it ain’t broke, don’t fix it! To make sure your body acted accordingly, you should have noticed some of the signs from Phase 1.
Phase 1: Meal Breakdown:
| Breakfast: |
Protein + Starchy Carb |
| Snack: |
Protein + Starchy Carb |
| Lunch: |
Protein + Starchy Carb |
| Snack: |
Protein + Starchy Carb |
| Dinner: |
Protein + Starchy Carb |
| Snack: |
Protein + Veggie + Fat |
Phase 1: Reading the signs
- Energy levels - exhausted at first, then increased
- Body temperature - increased & hot
- Appetite - FULL all of the time / perhaps some craving
- Cravings - little to none
- Inches / Clothes - lost inches / Same or loose clothes
- Water - slight retention possible (1-3 lbs)
- Weight - stabilized or drop 1-5 lbs
If you didn’t notice any results over the last week or any of the signs from above, you may transition back to Phase 2 to see how your body reacts. Try this phase for the next two weeks and you should see some good results!!
Phase 2 Meal Breakdown:
| Breakfast: |
Protein + Starchy Carb |
| Snack: |
Protein + Starchy Carb |
| Lunch: |
Protein + Starchy Carb |
| Snack: |
Protein + Veggie + Fat |
| Dinner: |
Protein + Veggie + Fat |
| Snack: |
Protein + Veggie + Fat |
Phase 2: Reading the signs
- Energy levels - high, then slight decline after lunch
- Body temperature - increased & hot
- Appetite - hungry every 2 to 3 hours
- Cravings - reduced, but slight carb craving at night
- Inches/ Clothes - lost inches / loose clothes
- Water - slight retention (1-3 lbs)
- Weight - drop 1-7 lbs
Rules:
- You MUST eat at least 6 times daily.
- Drink at least a gallon of water daily.
Approved Foods
Carbohydrates |
Proteins |
Vegetables |
Fats |
Drinks |
Old fash. Oatmeal |
Whey protein |
Spinach |
Butter |
Water |
Brown rice |
Egg whites |
Lettuce |
Cream |
Coffee |
Ezekiel Bread |
Egg substitutes |
Tomatoes |
Cheese |
Iced coffee |
Yams |
Cottage cheese |
Mixed Greens |
Peanut Butter |
Tea |
Whole grain pasta |
Chicken breast |
Broccoli |
Olive Oil |
Iced tea |
|
Turkey breast |
Asparagus |
Flaxseed Oil |
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Lean beef |
Cauliflower |
Fish Oil |
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Lamb |
Artichoke |
Almonds |
|
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Venison |
Celery |
Walnuts |
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Elk |
Mushrooms |
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Tuna |
Zucchini |
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Trout |
Cucumber |
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Whitefish |
Cabbage |
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Salmon |
Sprouts |
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Shrimp |
Squash |
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Lobster |
Peppers |
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Scallops |
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Crab |
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You may use the following flavorings for your foods:
NOTE: NO Sodium!
You may use the following flavorings for your foods:
- Balsamic vinegar
- Mrs Dash
- Cloves
- Lemon juice
- Salsa
- Ginger
- Onion
- Curry paste
- Garlic
Basil
- Paprika
- Peppers
- Horseradish
- Nutmeg
- Chili powder
- Parsley
- Oregano
- Pepper
To make preparation easier, I strongly suggest you purchase the following at your local Target or Wal-Mart:
- Rice Cooker & Steamer $25
- Foreman Grill $19-$35
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12
Learn more about Chris.
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