10W – Week 6

First a little bit before you start this week.

Week six is a milestone week. I would anticipate most of you to see some sort of change by now if not a lot. As a matter of fact, I am sure of it IF you have followed the eating plan and exercise program as I have outlined. It is physiologically impossible not to change if you have been strict.
There are three exceptions to this besides the obvious one of cheating:

  1. You have been missing calculating calories, protein, carbohydrates, and fat as you should (or)
  2. You have a medical or a hormonal condition and need to go see a metabolic specialist.
  3. You have some food intolerances.

Food intolerances are similar to allergies but do not present themselves in the typical swollen throat, itchy eyes, sneezing manner. They usually present themselves as fatigue, reflux or indigestion, Irritable Bowel Syndrome, and important in this case: inability to lose fat and/or make body changes.

If you feel you have been following the program to a “T”, your menu writing skills are working, and you are convinced something else is going on, this week is for you. If you are moving right along, feeling good and happy as heck about your progress, you could repeat any of the previous week plans you liked (numbers based on your current measurements) or follow this one to try something different.


[formlightbox_call title=”10W Boot Camp Measurement Form” class=”1327388752814″][/formlightbox_call] [formlightbox_obj id=”1327388752814″ style=”” onload=”false”][gravityform id=”63″ ajax=”true” name=”10W – Boot Camp Initial Measurement Form”][/formlightbox_obj] [clearboth] For yours and our records, you will need to measure and submit your current body measurements that are listed in the form.

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[clearboth] Enter your Weight, Body Fat %, and Min in Gym/day into the our Nutrient Calculator to give your the optimal dietary needs for this program. Be sure to record the amounts of Carbs, Protein, and Fats listed in the Calculator, as these numbers are vital to the design of your diet.


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[clearboth] This eating plan is tough, as it eliminates most of the know foods that are culprits in food allergies and intolerances. It will also be hard for you as it will eliminate your protein powders (egg, soy, milk based) so you have to figure out how to keep your protein high and actually eat… It is a strict eating plan with very specific food choices for you to make, but well worth it if you all of a sudden see or feel some changes in your body. If you have great success with this week either in physical appearance of how you feel overall (reflux goes away, you have more energy, you can finally see your abs, etc.) then use the foods in the food list for the rest of the diets on this ten week plan. I can teach you how to figure out the exact culprits or foods that you have trouble with, but that is far beyond the scope of this ten week program. You know how to contact me if you have questions.

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Foods to Include (Use these and only these foods) Foods to Remove (DO NOT use any of these)
Animal protein: fresh or water-packed fish, wild game, lamb, duck, organic chicken and turkey Pork, beef/veal, sausage, cold cuts, canned meats, frankfurters, shellfish
Nuts and seeds: walnuts, sesame, pumpkin, and sunflower seeds, hazelnuts, pecans, almonds, cashews, nut butters such as almond or tarini Peanuts and peanut butter
Non-gluten grains and starch: brown rice, millet, quinoa, amaranth, teff, tapioca buckwheat, potato flour Grains: wheat, oats, corn, barley, spelt, kamut, rye, triticale
Vegetable protein: split peas, lentils, and legumes Soybean products (soy sauce, soybean oil in processed foods; tempeh, tofu, soy milk, soy yogurt, textured vegetable protein)
Fruits: whole fruits, unsweetened, frozen or water-packed, canned fruits and diluted juices Oranges and orange juice
Dairy substitutes: rice, oat, and nut milks such as almond milk and coconut milk Dairy and eggs: milk, cheese, eggs, cottage cheese, cream, yogurt, butter, ice cream, frozen yogurt, non-dairy creamers
Oils: cold pressed olive, flax, safflower, sesame, almond, sunflower, walnut, canola, pumpkin Butter, margarine, shortening, processed oils, salad dressings, mayonnaise, and spreads
Vegetables: all raw, steamed, sautéed, juiced or roasted vegetables Corn, creamed vegetables
Sweeteners: brown rice syrup, agate nectar, stevia, fruit sweetener, blackstrap molasses Refined sugar, white/brown sugars, honey, maple syrup, high fructose corn syrup, evaporated cane juice
Drinks: filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water Alcohol, coffee and other caffeinated beverages, soda pop or soft drinks
Condiments: vinegar, all spices, including salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme, turmeric Chocolate, ketchup, relish, chutney, soy sauce, barbecue sauce, teriyaki, and other condiments

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Exercise Title [clearboth] A super set consists of a number of different exercises, for two or more body parts, one after the other. Body part number one is exercised, and then body part number two, etc. Weight is moderate to heavy, with minimal rest between exercises. Rest between super sets is anywhere from two to five minutes. Example: Biceps and Triceps – alternating standing curls with triceps French curls.

10W Tools

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Week 6 Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
EatingPlan LCMCEP LCMCEP LCMCEP LCMCEP LCMCEP LCMCEP LCMCEP
Cardio HIIT 35 min Post Workout LSD 30 min Post Workout HIIT 15 min Post Workout LSD 40 min Post Workout HIIT 18 min Post Workout HIIT 10 min Post Workout LSD 40 Min
RT Super Sets Quads / Hams Super Sets Back / Shoulders Super Sets Biceps / Triceps Super Sets Chest / Quads Super Sets Back / Hams Super Sets Biceps / Triceps / Calves OFF

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