Week Nine –
Consistency, consistency, consistency.

Chris is continuing his 12 week challenge to improve our fitness and nutrition.

Once again, let’s revisit the different phases and how your body is reacting. It is such an easy template to follow.

Basically, follow Phase 1 until your body stops changing (sizes, inches, clothes, weight). Once it stops, move to Phase 2 and follow for at least 2 weeks — until your body stops changing (sizes, inches, clothes, weight). If it stops, then move on to Phase 3 and follow for at least 2 weeks until your body stops changing (sizes, inches, clothes, weight).

Now here’s the tricky part: if your body has stopped changing and you are at least 2 weeks into Phase 3, you have to transition back to Phase 1 and reset your metabolism.

You have to eat a lot! That is the only way we can convince your body to reset and boost its metabolism again for continued weight loss. It seems unorthodox and requires a big ‘leap of faith’ to actually trust that eating more, will make you lose more – but keep this in mind: I won’t ask you to do anything that will make me look bad! When you look good, I look good!

Phase 1: Boost Metabolism

• 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

Phase 2: Weight Loss

• 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

Phase 2

Phase 3: Verification

• Energy levels - high thru mid morning, then stabilized slightly low
• Body temperature - moderate to cold (extremities)
• Appetite - hungry every 2 to 3 hours
• Cravings - reduced (conditional)
• Inches / Clothes - loose clothes
• Water - flush 1-3 lbs
• Weight - drop 1-7 lbs

Phase 3

Cheat Day

• Energy levels - high, then crash after cheat meal
• Body temperature - increased, overheated at night
• Appetite - stuffed after meal, then severe cravings
• Cravings - shortly after cheat meals
• Taste - sweet tastes "sweeter", fat tastes "greasy"
• Water - retention 1-3 lbs
• Weight - gain (water) 1-3 lbs

Rules:

• You MUST eat at least 6 times daily.
• Drink at least a gallon of water daily.

Approved Foods

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

Learn more about Chris.

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