Phase 2 will be for weeks 2,3 & 4. This phase will include starch cycling. Four days of the week you will eat as shown below, we have now taken away one serving of fat, and added in 2 servings of starches & starch replacements. The other three days you will eat exactly how you did during Phase 1, with NO starches & Starch replacements. It is best to alternate days so Monday/Wednesday/Friday/Sunday you will eat as seen below, while on Tuesday/Thursday/Saturday you will eat like you did during Phase 1. Remember it is best on your starch days to consume your starches at either breakfast and/or lunch. Do not eat starches for dinner.
Weight Groups & Portion Break-downs for Phase 2
110-130lbs
Proteins: 4
Fruits & Vegetables: 4
Fats: 3
Starches & Starch Replacements: 2
131-150lbs
Proteins: 5
Fruits & Vegetables: 5
Fats: 4
Starches & Starch Replacements: 2
151-170lbs
Proteins: 6
Fruits & Vegetables: 6
Fats: 5
Starches & Starch Replacements: 3
171-190lbs
Proteins: 7
Fruits & Vegetables: 7
Fats: 6
Starches & Starch Replacements: 3
190lbs & Above
Proteins: 8
Fruits & Vegetables: 8
Fats: 7
Starches & Starch Replacements: 4
Sample Layout for 131-150lbs person:
Breakfast (Proteins: 2, Fruits & Vegetables: 1, Fats: 1, Starches & Starch Replacements: 1)
- 1 whole egg, 1 egg white
- 1 medium banana
- 1 piece of Ezekiel Bread toast
- 1 tablespoon butter
Snack 1 (Fruits & Vegetables: 1, Fats: 1)
- 1 medium apple
- 1 tablespoon Peanut Butter
Lunch (Proteins: 1, Fruits & Vegetables: 1, Fats: 1, Starches & Starch Replacements: 1)
- 4oz grilled chicken breast
- 1/4 cup brown rice
- 2 cups Spinach
- 1 tablespoon of Olive Oil (add Lime Juice for Flavor)
- 1/2 cup cottage cheese
- Celery (unlimited)
- 4oz grilled salmon
- 1 large red bell pepper (sauteed)
- 1/2 small avocado
