This was his daily meal plan:
6:00am Meal 1
Multivitamin
1.5 cups of whole grain rolled oats (old fashioned oatmeal) cooked with water and mixed with a scoop of 100% Whey Protein and a teaspoon of Flax Seed Oil (good source of Omega Oils).
7:00–8:00am Workout
8:30am Meal 2
Post-workout meal: Two servings of 100% Whey Protein mixed with a teaspoon of chocolate syrup (this is the only sugar I ate—I like to give my muscles some quick energy for recovery).
11:00am Meal 3
Sandwich made with two slices of 100% whole grain bread, natural peanut butter and two sliced bananas.
2:00pm Meal 4
Grilled chicken breast, brown rice, a serving of raw vegetables
6:00 pm Meal 5
Whole grain pasta, soy protein isolate shake, a serving of raw vegetables
9:00pm Meal 6
Bowl of whole grain cereal (Cheerios®*, Shredded Wheat®*, etc) and 100% Whey Protein shake
12:00pm Meal 7
Natural (unsweetened) applesauce mixed with low-fat cottage cheese, serving of Casein Protein shake
3:00am Bonus nutrition
100% Whey Protein shake
| per day serving | per week | per month | per challenge | |
| flax Seed Oil | 1 | 6 | 24 | 72 |
| chocolate Syrup | 1 | 6 | 24 | 72 |
| 100% Whey Protein | 4 | 24 | 96 | 288 |
| casein protein | 1 | 6 | 24 | 72 |
| unsweetend applesauce | 1 | 6 | 24 | 72 |
| chicken breasts | 1 | 6 | 24 | 72 |
| raw vegetables | 2 | 12 | 48 | 144 |
| 100% whole grain bread | 2 | 12 | 48 | 144 |
| natural peanut butter | 1 | 6 | 24 | 72 |
| bananas | 2 | 12 | 48 | 144 |
| oatmeal | 1.5 | 9 | 36 | 108 |
| low fat cottage cheese | 1 | 6 | 24 | 72 |
| Cheerios | 1 | 6 | 24 | 72 |
| Skim Milk | 1 | 6 | 24 | 72 |
| Soy Protein Powder | 1 | 6 | 24 | 72 |
| Whole grain Pasta | 1 | 6 | 24 | 72 |
Got all that? Great but let me tell you, I gave this plan a shot back in October of 2010, stuck it out for 12 weeks. I actually hated this toward the end, also did not get anywhere on it. I even tried to modify it by reducing portions or eliminating some of the late night meals after not seeing results for 6 weeks. I guess the lesson there is don't do something for 12 weeks if it does not work by 4 weeks. My current weight is under 215lb, I just finished a 12 week challenge at work a "biggest loser" competition, I lost about 20 lbs and 3% body fat. My sister is doing great on an HCG-style program, and so if I gain a single pound back, I am jumping on HCG so hard it might break something. She has lost more weight in 30 days than I lost in 90.
So far 12 Steps to Whole Foods Steps 1-3 are working out for me very consistently (well that along with 6-10 workouts per week.) I do feel great when I workout and eat better, now if I could just get enough sleep. I am surprised that adding two quarts of green smoothies and big salads for lunch and dinner is able to keep me from having hunger pains. I am not vegetarian but I have reduced my meat intake down to a 10th of what it was. Reading the book has made me avoid meat at almost every opportunity, I just see it crawling with diseases and squirming with parasites (or imagine it decaying inside my intestines) and order the vegetarian option.
I also took a running class from Ken Harper who owns the Runners Corner in Orem, that class was great and helped inspire me to make running outside a part of my weekly exercise. I read Born to Run and got the Vibrams Five Fingers which I think is helping to strengthen my weak feet and legs . I am also incorporating weight lifting with a partner from work, supposedly this is a great way to gain muscle and lose fat. The only things I am not doing that I may try are team sports, organized races, and swimming.
3 comments:
Keep up the good work! HCG has been good to me, but the true test will be if I can keep the weight off. I am not a fan of fad diets, but I felt like I needed to do something extreme to kick start a new healthy lifestyle. You lost 20 lbs the healthy, natural way and that is something to be really proud of!
I have noticed that when I have been working out, I hit plateaus more often. The first week of working out is really hard and my body is exhausted and in pain. Then my body gets used to it and working out is easier. I talked to a trainer who said that's where people are going wrong - when the workout becomes routine and easy, we have to push harder and make our bodies uncomfortable every week. It is hard to do - I think that's where a personal trainer or workout buddy comes in to play.
We should sign up for a Tough Mudder this fall or something. That really got me motivated last year!
Linc and I have been doing BFL and we are on our 12th week. I have gone down at least 2 sizes and over 15 pounds. I feel amazing Harley! You are the one that got me on the BFL bandwagon years ago and I am so grateful as it has always been the eating plan that has made sense to me and when I do it right, I see results. Linc looks amazing and this is the first "diet" he has ever done. I know this eating plan might not work for everyone, but there is something out there for you. Keep reading, keep educating yourself.
HCG still freaks me out- big time. It is so counter intuitive to what a healthy lifestyle is. All things in moderation- you know this!
I love exercise too much to go off it to do HCG. I probably do not do enough to cause muscle confusion during my workouts so I can work to improve there. Weighing in regularly helps to keep me from regressing no matter what diet I am on. I do like the BFL workout program, I just tried this specific workout/eating plan for 12 weeks and never saw results that would keep me on it, I did have stomach aches and intestinal issues however.
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