Week Five
Chris is continuing his 12 week challenge to improve our fitness and nutrition.
Determining your best and most effective phase for weight loss
Now is a turning point in the transformation. Either you are continuing to lose weight/inches/sizes, or you may have noticed that your body seems to slow down to a stop. Remember, your body moves in slow motion. We always want to give our body at least two weeks in each phase to ensure that it is reacting accordingly. If by this time your body has not lost any more weight/inches/sizes, then it's time to transition to the next phase – Phase 3.
Phase 3 is designed to introduce carbs first thing in the morning to boost the metabolism, but then the starchy carbs are removed completely and we switch over to protein, fibrous green veggies, and fats for the rest of the day. This should also place us into a further calorie deficit.
I recommend that you only move into this phase for about 2 weeks, then see how your body reacts. If you lose weight in Phase 3, continue until your body stops changing. Once your body stops changing in Phase 3, transition back to phase 1 to reboost the metabolism and start all over again!
Phase 1
| 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 2
| 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 3
| Breakfast: |
Protein + Starchy Carb |
| Snack: |
Protein + Veggie + Fat |
| Lunch: |
Protein + Veggie + Fat |
| Snack: |
Protein + Veggie + Fat |
| Dinner: |
Protein + Veggie + Fat |
| Snack: |
Protein + Veggie + Fat |
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 |
|
|
Lean beef |
Cauliflower |
Fish Oil |
|
|
Lamb |
Artichoke |
Almonds |
|
|
Venison |
Celery |
Walnuts |
|
|
Elk |
Mushrooms |
|
|
|
Tuna |
Zucchini |
|
|
|
Trout |
Cucumber |
|
|
|
Whitefish |
Cabbage |
|
|
|
Salmon |
Sprouts |
|
|
|
Shrimp |
Squash |
|
|
|
Lobster |
Peppers |
|
|
|
Scallops |
|
|
|
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Crab |
|
|
|
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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