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:
- You have been missing calculating calories, protein, carbohydrates, and fat as you should (or)
- You have a medical or a hormonal condition and need to go see a metabolic specialist.
- 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.
[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.
[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.
[toggle title=”Important! – Use these Food Substitutes when planning your menu.”] [styled_table]
|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|
|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|