Phase 1 will only be for week 1 (the first seven days) of the challenge. It consists of equivalent amounts of proteins, fruits & vegetables, and fats. There are NO starches eaten during this phase because we are really trying to gain entrance into our fat stores so we can begin using them for energy. This phase will boost our metabolism for optimum fat-loss in the later phases.
Weight Groups & Portion Break-downs for Phase 1
110-130lbs
Proteins: 4
Fruits & Vegetables: 4
Fats: 4
Starches & Starch Replacements: 0
131-150lbs
Proteins: 5
Fruits & Vegetables: 5
Fats: 5
Starches & Starch Replacements: 0
151-170lbs
Proteins: 6
Fruits & Vegetables: 6
Fats: 6
Starches & Starch Replacements: 0
171-190lbs
Proteins: 7
Fruits & Vegetables: 7
Fats: 7
Starches & Starch Replacements: 0
190lbs & Above
Proteins: 8
Fruits & Vegetables: 8
Fats: 8
Starches & Starch Replacements: 0
Sample Layout for 131-150lbs person:
Breakfast (Proteins: 2, Fruits & Vegetables: 1)
- 1 whole egg, 1 egg white
- 1 medium banana
Snack 1 (Fruits & Vegetables: 1, Fats: 2)
- 1 medium apple
- 2 tablespoons Peanut Butter
Lunch (Proteins: 1, Fruits & Vegetables: 1, Fats: 1)
- 4oz grilled chicken breast
- 2 cups Spinach
- 1 tablespoon of Olive Oil (add Lime Juice for Flavor)
- 1/2 cup cottage cheese
- Celery (unlimited)
- 15 Almonds
- 4oz grilled salmon
- 1 large red bell pepper (sauteed)
- 1/2 small avocado
