Week Seven

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

Determining the best phase to continue the transformation
Week 7 is another turning point in the transformation when you need to evaluate how your body is reacting. 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 is 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:  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 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

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

Phase 1

Phase 2

Phase 3

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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