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.
