Day 9 – Time to plan your meals!!!

Print out your meal plan here

Now that you have had time to learn about the importance of breakfast, mid-morning snacks, lunch, mid-afternoon snacks, and dinner, it is time to take all this information and create your meal plans.

But, before you do, there’s a small excerpt out of Dr. Willey’s book Better Than Steroids that is crucial to understand:

Food is a Drug! By every term and definition of a drug, food fits.  The definition of a drug is: any substance that affects the structure or functioning of a living organism.  In my experience, once my clients have come to this realization, once their paradigm has shifted, a few key events take place: they realize that food (like drugs) has specific effects, interactions, and side effects.  They understand that food has consequences.  They understand that like most prescription drugs, you occasionally need another drug to combat the side effects of the first (and it can occasionally become exponential in process).  They realize that food is very pwoerful, and cannot only affect them while they eat, in terms of cravings, fat storage, etc. but sometimes up to 72 hours later.  Gaining a firm understanding that food is a drug is one of the most powerful things you can do for your health, and your physique.”  

To read more of Better Than Steroids, click here.

Additionally, we highly advise reading the following article outlining the Iso-Nutrient meal plan. This is ultimately how we would like you to structure your meals.

Click here to read about the Iso-Nutrient Plan

Also, here is a brief video of Dr. Willey explaining what the components of a basic meal plan are.

Here it from the words of the Doc himself!

Now, knowing that food timing is vital not only to weight loss, but to weight maintenance, here’s your chance to sit down, review the last few days’ information, and figure out what will work for you and your family.

Remember:

Failing to plan is planning to fail! 

And, if you need help with recipes,we have some brilliant recipescontributed by culinary masters! Click Here

Step 1

Plan out your next week, 2 weeks, or month’s meals.  Be realistic, and remember to follow the 12 steps.

Step 2

Don’t forget to do your walking. Today you need to walk 1 mile+ in at least 18 minutes.

Click here for the walking chart

Step 3

Weight training. Lifting is crucial, and remember that every lb of lean mass increased also increases your metabolism, and your ability to burn fat!

When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

This is another resistance training exercise, using minimal equipment. With a shoulder press, we are targeting upper shoulder strength, as well as your tricep and bicep muscles.

While sitting on a chair, a ball, or a bench, you will hold the dumbbells, bar or other weight bearing items in both hands. One at a time, or together in one fluid motion, you will raise the weight to your shoulders, push upward, slowly release downward, rest, and repeat.

This is a great exercise for beginners. It is easy, and great for your core and arm muscles. This exercise can be done almost anywhere and uses only your upper body strength so it is excellent for those doing these sets at home or outside.

Lean up against a wall, or with a straight body lean on a chair. Make sure your arms are straight, with a slight bend in the elbow. Slowly bend your arms bringing your chest close to the object, and then slowly push back against the object until your arms are straight again. Start with your arms shoulder width apart, and as you gain strength and stamina with this exercise you can slowly bring your arms closer together.

“The highest compliment that you can pay me is to say that I work hard every day, that I never dog it.” – Wayne Gretzky