Week Four
Chris is continuing his 12 week challenge to improve our fitness and nutrition. If you missed them, check out Week One and Week Two.
This week, continue on Weight Loss Phase 2
You should have noticed some changes in your body after last week. We are going to remain in this phase as long as your body continues to change. At the end of this week (either Saturday or Sunday), I need you to indulge in your first cheat day. The cheat day is used to shock your body and load it with calories to keep the metabolism high. I AM SERIOUS ABOUT THIS. If you don’t have a cheat day, your weight loss will plateau faster. However there are rules to the cheat day:
- You must eat all of your approved meals FIRST – at least 6 meals
- You cannot bring any of the cheat foods back to your house. Go to a convenience store, restaurant, movie, I don’t care…just don’t bring it into your house.
- Now that your taste buds have finally become healthy again, you will truly taste the cheat foods for the first time – they will taste different, and you are gonna feel horrible when you eat them
| Breakfast: |
Protein + Carb |
| Snack: |
Protein + Carb |
| Lunch: |
Protein + Carb |
| 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 |
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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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