Week 3 consist of the following meal schedule:
Sunday - B - 2 Starch before 3:00pm
Monday - B - 2 Starch before 3:00pm
Tuesday - C - 1 Starch before 3:00pm
Wednesday - D - Last 2 meals include starch - Nice!
Thursday - B - 2 Starch before 3:00pm
Friday - C - 1 Starch before 3:00pm
Saturday - D - Last 2 meals include starch - Nice!
Tuesday, January 25, 2011
Tuesday, January 18, 2011
Sunday, January 16, 2011
In case your wondering
A = deplete day
B = baseline day
C = carb down day
D = carb up day
CH = cheat day
H = high carb day
Per the book. I like CH days!
B = baseline day
C = carb down day
D = carb up day
CH = cheat day
H = high carb day
Per the book. I like CH days!
Saturday, January 15, 2011
Week 2
Instead of daily updates I'm going to update weekly items.
Week 2 consist of the following meal schedule:
Sunday - B - 2 Starch before 3:00pm - Crepe for b-fast, Thai Salad for lunch
Monday - C - 1 Starch before 3:00pm
Tuesday - C - 1 Starch before 3:00pm
Wednesday - B - 2 Starch before 3:00pm
Thursday - B - 2 Starch before 3:00pm
Friday - C - 1 Starch before 3:00pm
Saturday - D - Last 2 meals include starch - Yeah!
Week 2 consist of the following meal schedule:
Sunday - B - 2 Starch before 3:00pm - Crepe for b-fast, Thai Salad for lunch
Monday - C - 1 Starch before 3:00pm
Tuesday - C - 1 Starch before 3:00pm
Wednesday - B - 2 Starch before 3:00pm
Thursday - B - 2 Starch before 3:00pm
Friday - C - 1 Starch before 3:00pm
Saturday - D - Last 2 meals include starch - Yeah!
Here's the Book!
Google Books: Crack the Fat Loss Code
Key thing about this book is that you need to put your normal habits aside and make new ones. This is the second time I'm using the book.
2 years ago I used this book and lost almost 30 lbs in 8 weeks. That was great. I put 10 back on right away. I maintained that for almost a year and then gain the rest back. I'm running through this books to re loose the 30 lbs and start new habits and live with them. I believe i can this time because I now have a stable job, financially I'm back on track and I have my wife support for help.
Key thing about this book is that you need to put your normal habits aside and make new ones. This is the second time I'm using the book.
2 years ago I used this book and lost almost 30 lbs in 8 weeks. That was great. I put 10 back on right away. I maintained that for almost a year and then gain the rest back. I'm running through this books to re loose the 30 lbs and start new habits and live with them. I believe i can this time because I now have a stable job, financially I'm back on track and I have my wife support for help.
Friday, January 14, 2011
Day 6
weight in 264.5lbs
Carbs: under 20g
Breakfast P/O - 3 egg whites 2 whole egg 1 slice of medium cheddar cheese 3oz pork sauage
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - 6oz Turkey Taco salad
Snack P/O - protein shake - Premier Nutrition Chocolate
Dinner P/V/O - 6oz salmon w/ salad
Snack P/O -protein shake - Premier Nutrition Chocolate
Carbs: under 20g
Breakfast P/O - 3 egg whites 2 whole egg 1 slice of medium cheddar cheese 3oz pork sauage
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - 6oz Turkey Taco salad
Snack P/O - protein shake - Premier Nutrition Chocolate
Dinner P/V/O - 6oz salmon w/ salad
Snack P/O -protein shake - Premier Nutrition Chocolate
Day 5
Carbs: under 20g
Breakfast P/O - 3 egg whites 2 whole egg 1 slice of medium cheddar cheese
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - 6oz Turkey Taco salad
Snack P/O - protein shake - Premier Nutrition Chocolate
Dinner P/V/O - 6oz Steak w/ salad and asparagas
Snack P/O - GNC choc. protein shake
Breakfast P/O - 3 egg whites 2 whole egg 1 slice of medium cheddar cheese
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - 6oz Turkey Taco salad
Snack P/O - protein shake - Premier Nutrition Chocolate
Dinner P/V/O - 6oz Steak w/ salad and asparagas
Snack P/O - GNC choc. protein shake
Wednesday, January 12, 2011
Helpfull $ saving items
Here's some helpful items:
- Steak strips from Costco
- Premier Nutrition Protein Shakes from Costco, there's 18 in a pack for $23, 30g of protein per shake, that's a $1.28 per 30g. Compared to GNC, $47 per jug for 34 servings of 30g of protein, that's $1.38 per 30g and you don't have to mix it.
- Caffeinated Energy drink packets
*more to come**
- Steak strips from Costco
- Premier Nutrition Protein Shakes from Costco, there's 18 in a pack for $23, 30g of protein per shake, that's a $1.28 per 30g. Compared to GNC, $47 per jug for 34 servings of 30g of protein, that's $1.38 per 30g and you don't have to mix it.
- Caffeinated Energy drink packets
*more to come**
Day 4
weight in 262.5lbs
Carbs: under 20g
Breakfast P/O - 3 egg whites 2 whole egg 1 slice of medium cheddar cheese
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - 6oz steak - salad
Snack P/O - protein shake - Premier Nutrition Chocolate
Dinner P/V/O - ?
Snack P/O - GNC choc. protein shake with cranberry sugar free juice
Carbs: under 20g
Breakfast P/O - 3 egg whites 2 whole egg 1 slice of medium cheddar cheese
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - 6oz steak - salad
Snack P/O - protein shake - Premier Nutrition Chocolate
Dinner P/V/O - ?
Snack P/O - GNC choc. protein shake with cranberry sugar free juice
Tuesday, January 11, 2011
Day 3
Carbs: under 20g
Breakfast P/O - modified Wendy's Cheesgurger - 3 egg whites 2 whole egg 3oz turkey sausage
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - salmon salad - 6oz of salmon 2tbls of oil/vinegar dressing
Snack P/O - protein shake - Premier Nutrition Chocolate
Dinner P/V/O - **cheated** Wendy's Double Stack cheese burger w/ no ketchup and 4.5oz of steak
Snack P/O - protein shake - Premier Nutrition Chocolate
Breakfast P/O - modified Wendy's Cheesgurger - 3 egg whites 2 whole egg 3oz turkey sausage
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - salmon salad - 6oz of salmon 2tbls of oil/vinegar dressing
Snack P/O - protein shake - Premier Nutrition Chocolate
Dinner P/V/O - **cheated** Wendy's Double Stack cheese burger w/ no ketchup and 4.5oz of steak
Snack P/O - protein shake - Premier Nutrition Chocolate
Monday, January 10, 2011
Day 2
Carbs: under 20g
Breakfast P/O - modified Wendy's Cheesgurger - 4 egg whites 1 whole egg 3oz turkey sausage
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - steak salad - 6oz of steak 2tbls of oil/vinegar dressing
Snack P/O - turkey n' cheese roll-up with lettuce
Dinner P/V/O - 6oz chicken and broccli
Snack P/O - protein shake - Premier Nutrition Chocolate
Breakfast P/O - modified Wendy's Cheesgurger - 4 egg whites 1 whole egg 3oz turkey sausage
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - steak salad - 6oz of steak 2tbls of oil/vinegar dressing
Snack P/O - turkey n' cheese roll-up with lettuce
Dinner P/V/O - 6oz chicken and broccli
Snack P/O - protein shake - Premier Nutrition Chocolate
Sunday, January 9, 2011
Day 1
Weight in - 259lbs
Carbs: under 20g
Breakfast P/O - modified Wendy's Cheesgurger - 4 egg whites 1 whole egg 3oz turkey sausage
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - steak salad - 6oz of steak 2tbls of oil/vinegar dressing
Snack P/O - turkey n' cheese roll-up with lettuce
Dinner P/V/O - chicken thighs asparagus and spinach
Snack P/O - protein shake
Carbs: under 20g
Breakfast P/O - modified Wendy's Cheesgurger - 4 egg whites 1 whole egg 3oz turkey sausage
Snack P/O - protein shake - Premier Nutrition Chocolate
Lunch P/V/O - steak salad - 6oz of steak 2tbls of oil/vinegar dressing
Snack P/O - turkey n' cheese roll-up with lettuce
Dinner P/V/O - chicken thighs asparagus and spinach
Snack P/O - protein shake
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