Monday, November 2, 2009

Shopping List and Initial Menu

Alright, I'm going to let yall get started on the shopping list:P: Protein4% Fat Cottage CheeseSalmon/HslibutChicken/Turkey Breast (if you get the processed ones check out the carbs, they put sugar in everything)TunaLean BeefGround Turkey/Beef (lean)EggsEgg WhitesV:Broccoli (4 carbs/cup)Asparagus (2 carbs/cup)Cabbage (1 carb/cup)Celery (0)Cucumber (0)Lettuce (0)Spinach (1 carb/cup)O: Fatmayoolive or flaxseed oilCheese ButterMSc:apple cider vinegarcrystal Lite drink mix : orange pineabbleinstant cofee mixFull Fat salad dressing (Count carbs)Rules: 1 st week: no more than 20 carbs per day.Some of you may need more if you feel too weak/tireddrink 8 8oz glasses of water dailyEat every 3-4 hoursEat 4-6 meals dailyWrite down every thing you eatCount the carbs Coffee with sugar sub is okDay 1 menu will follow. If you don't like it use the lists to substitue foods that you like.
Sunday, 01 November, 2009

Stephanie said...
Sample meal: Day 1Meal 1P/O: Protein/FatWendy's egg cheeseburger1 egg + 3 eggwhites1.5 oz lean ground beef.5 oz cheeseMeal 2P/O: Protein/Fat1/2 C Cottage cheseMeal 3P/V/O: Protein/Vegetable/Fat3-4 oz chicken on large lettuce leafcucumber salad with 1 T olive oilMeal 4P/VOrange Protein Shake8-10 oz orange pineaple crytal lite drink or any flavor4-10 ice cubes1-1.5 scoops protein powderBlendMeal 5P/V/O: Protein/Veg/Fat4-6 oz salmon or fish: grill/bake/broil1 cup broccolilettuce and cucumber saladFull Fat Dressing (count carbs)Meal 6P/OMocha Protein Shake8-10 oz water1-1.5 scoops choc protein powder1 tsp instant coffeeBlenderize
Sunday, 01 November, 2009

Stephanie said...
This week will probably be the hardest. The goal, deplete glycogen stores. Glycogen (found in our muscles) is our body's storage form of energy. The purpose is to try to divert our fuel burning to those stubborn fat stores that we can't usually get to. Some of us may need to eat a little more. Trust me..if we can keep the carbs down anyway near 20 grams, we will be doing great! After this week, the rest of the 8 don't appear to be that bad!

1 comment:

Unknown said...

Susan, I am with you, just go started a little late. Today is my first day.

carol