Week Six
Chris is continuing his 12 week challenge to improve our fitness and nutrition.
Stay the Course
The key in the transformation is consistency. Do not judge your change by the numbers on the scale. Instead, follow the signs that your body is changing. Pay attention to the signs!
READING THE SIGNS – WEIGHT LOSS
While most of us gauge our progress on the scale, your body will actually respond in a very predictable manner while losing weight and manipulating the metabolism. Follow these signs while you go thru the phases of the program to make sure that you are on the right track!
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
| 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 |
|
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Elk |
Mushrooms |
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Tuna |
Zucchini |
|
|
|
Trout |
Cucumber |
|
|
|
Whitefish |
Cabbage |
|
|
|
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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