many times when you change your diet for healthier foods, your body goes through a cleansing process and that can also cause all sorts of digestive irregularities…. When you say 1/2 a yam, what’s the proper way to measure that out? Help!!!! It may take a bit of tweaking with timing and amounts of food, but you should be getting enough food in so you don’t feel hungry. I am far from my goal but have seen some good results by following a diet similar to this for about 2 months now and went from 163lbs to now 151. This particular diet is a “shredding” diet. So once you are done with the seven days, you can have a few days where you eat a little more calories before going back to the 7-day shred! It is important to … I think that you are getting enough protein for you body weight and size, just make sure you don’t over do it with the HIITs, it takes your body at least 24-48 hours to recover from this type of intensive training. This can only be bought online? Also, I love cheese and try and avoid it, but I find it very difficult. Real food tastes so good! ?thank you so much! Meal 6 is optional so you definitely should not be eating it if you don’t feel hungry! What times should the first and last meal be consumed? I have some catching up to do for the month of november!! If you love yogurt, I would suggest going for an organic natural kind (low-fat isn’t necessary – fat will not make YOU fat and usually when packaged foods contain less fat they contain more of other ingredients that aren’t healthy, ex. . What could I replace the oatmeal and quinoa with? I calculated my macronutrients and protein intake on this plan and tweaked it a little to better fit me. Hi Casey, Welcome to MFS I would recommend customizing the meal plan for your individual needs. You can have a look at this calculator to get an idea of how many calories you would need while breastfeeding: http://www.freedieting.com/tools/breastfeeding_calorie_calculator.htm But since you are both working out, being active + breastfeeding you will definitely need more energy. You should definitely see results by following this meal plan – working out or not! Some treats are still allowed to help keep cravings at bay, and your meals will be spread out to reduce hunger symptoms. Hi Cerra, I am definitely not an expert when it comes to breastfeeding. Also, when you say 1 healthy carb, do you mean 1 cup or 1 serving size? I am starting this program today… Quick question… at the bottom of week 1 Upper it states Perform 3 to 5 rounds. You have inspired me to eat clean and I am happy to say I’m on my way to making this a lifestyle change! Hi Amber, you don’t have to follow the meal plan to the letter, instead use it as a guideline. Find out more about me here. hi, I go the gym 3-4 times a week, a lift. Hey! 1/2 cup egg whites raw / grains=dry / protein=preferably raw! I really don’t get hungry until after 3pm. There are soooo many factors that influence fat loss, I know that it can get frustrated at times. I’m so excited, i started the diet today. If performing 1 exercise, aim for 50 reps in 5 sets. Bodyweight Jump Squats2.) I suggest you simply switch the order of the meals to fit your schedule. Just for the first month to get things going. For many people, diet can be the trickiest part… I get where you’re coming from! is this correct? what about the rest of the day.. or do I just mix n match 3 meals into one day? I really appreciate it. ), option 1: 1/2 cup cottage cheese + cinnamon, option 2: 1/2 plain natural yogurt + cinnamon (you can add stevia for sweetness), option 2: scoop of your favorite protein powder with water or almond milk. The difference was that I weighed everything out and had a cheat meal every week. Welcome to MFS It sounds like you are committed to your goals, congrats on that! I see most people do it the Tupperware way, preparing for the week ahead so I was wondering if you cook up all the meats etc straight away and store them for the whole week or usually just a few days ahead to keep it fresh? all the 6 meals we have to eat throughout the day? Is this shredding diet safe to do weekly or just for 1 week? I don’t see why not Jenn. Once again, you want to calculate your daily caloric needs to have a better idea of how much calories you need daily, we are all different and have unique goals! Are we allowed to use bread or a wrap or pita as a carb instead? Basically, it all comes down to eating healthy foods in moderation and slightly limiting your calorie intake. Hi Chanice! For a 1 cup serving (and I’m good with cutting back to 3/4, 1/2 – whatever) has 160 cal, 1g fat, 90mg sodium, 10g fiber, 9g sugar, 13g protein and 10g whole grains. Could I drink a protein shake in its place on days that I work (only 2 days) for meal 2? PLZ help. I have a question, I am a bit confused. Secondly, Before workout we should go for carb and protein??? Hi Kayla, I feel you. Also, and this question is off topic, but should I count calories before or after working out? It all depends on what I’m combining it with and what I have available. Personally I would NOT recommend going under 1400 calories, which should work fine for you if you choose 5 meals out of the 6. Isabella . Really looking forward to starting this diet plan although I’ve got couple of questions to be answered. I usually cook the 1/2 cup with about 1 cup of water and my banana or simply add it to 3/4 – 1 cup of hot/boiling water and top with bananas and serve! Honestly, I would suggest doing a little pinterest search for “healthy oatmeal bars” and finding a recipe that contains only whole food (this option is usually way healthier than any store bought bar) . You can find a link in the post to calculate your approximate daily caloric needs depending on your specific goal. Have a look at my JERF (Just Eat Real Food) Meal Plan here for some extra ideas: http://bit.ly/JERFMealPlan, Hi Isabella, i would like to get stronger and get 3-4 killos in muscles mostly.Is that diet proper?Thank you very much, Hi Teo, it should be good as long as you are eating sufficient calories . . You can expect to lose 2-3 pound of pure fat, anything more than that can be water or simply the body cleaning up.”, Hi, Isabella i just have a couple of questions to ask you I been trying to lose weight and watch what I eat from time I’m 5’0″ weighing 160 I lost all my weight before but it came right now back I been working out for the past month now and I’m still having trouble about my weight it’s kinda hard form me to lose my belly pouch cause of my c section I really want to try your meal will me and my fiend want to try your mean plan any tips would help for us. When eating clean becomes a habit, you actually crave less and less of the processed junk and you actually start getting excited about things like oatmeal, nuts, dark chocolate, kale :O I’m happy to hear that you’re enjoying eating this way, keep it up Devin! LISS Exercises - (Incline) Walking, Jogging, Swimming, Cycling, Elliptical. If performing 2+ exercises, aim for 30 reps in 3 sets. The advantage of this short-term approach is that your body won’t go into full starvation protection mode. However because I am cutting out alcohol I am drinking two glasses of Coke Zero with dinner. Yes feel free to substitute one of the meals with a protein shake! Isabella . So I am 5 ft 7 and 120 lbs, and I’m looking for a diet that would really help cut the fat out of my body so I could have a lower body fat percentage. Because of my job, it would be really hard for me to have meal 2. Lateral Raises2.) Benefits of a Muscle Building Diet for Women. I have not started yet, still completing the 7 day. Just completed the seven days and it went really well! also meal 2, tuna in water, is it the small can or large one? It’s very common for people to overeat, there are many reasons why food can become comforting! Glad to hear that you are benefiting from it . There are no silly question They are measured before cooking! I know everyone is different but maybe a ball park?? Rest means rest. I use whole oats, 1 tsp of brown sugar and a piece of fruit, I have tried banana, peach and strawberries. Is this OK? But, I’m allergic to all nut and really don’t care for oatmeal, cottage cheese, spinach, mushroom, avocado, tofu, humus, or tuna. Do not starve yourself. Is the 1/2 cup egg whites raw or cooked? Loosing 5 pounds in two weeks makes much more sense and is also healthier. ), It seems like you are already on a good start with your active lifestyle. Also is it ok to add in an extra meal if i need another snack? As for the tuna you can go ahead with the 6 oz. I’m assuming it’s 1/2 cup cooked, but I would like to be sure. yay! You can substitute for the veggies of your choice Keep us posted on your progress! If it’s too complicated to eat 5-6 times a day, opt for 4 instead…. Thanks! Is the oatmeal measurement dry or cooked? I notice that Ezekiel bread is an option in the morning but not listed as a possible carb at the bottom of the meal plan. Isabella, I really like your meal plan and can’t wait to try it this week! You can add the egg white right away or eat them on the side, whatever works best for you. Because the goal is just a few days away, it’s a lot easier to stay motivated, and the results will speak for themselves. I had a higher carb day yesterday, and today I got right back on so that I can reach my goal of losing 16 lbs and getting back to my high school weight. Thank you. But there are many other benefits to fueling your body adequately, from feeling happier to having more energy and motivation to workout, it’s definitely a win-win! Any change in diet may affect different people in different ways. Once you complete the week, figure out a way to reward yourself. Hope this clears things up! Make sure you are getting adequate calories. It all depends on when you wake up and go to sleep. Resistance training, low-intensity exercise and NEAT (Non-exercise activity … I have a hard time wanting to eat all 5 meals…my cravings are at bay for the first time in a long time. Hi I have a question about juices especially in this heat is it preferrable to avoid them? Is it the spinach or maybe a combination of eating all this veggies. Hi Sam, welcome aboard! Thank you dear, that’s so sweet Enjoy the meal plan and let us know how it all goes! The basic premise of it is to follow a diet high in protein, vegetables and moderate amounts of healthy fats for anywhere between 10 and 21 days. You can try substituting with popcorn (with no or little butter or olive oil and little salt) or maybe some chopped veggies with a tbsp. Do you think these plans are still for me if I’m targeting more fat loss than anything? I am just coming off vacation…lots of food and not as much exercise! The other two mealls: protein shake with rice cakes and breakfast is ekekiel bread, 6 egg whites, cup of veggies. And finally, if the breakfast is too much for you so early in the morning, have a smoothie, or a banana before your workout sessions and you should be fine if you workout quickly after waking up , Im just going to start this plan for a kick up the backside – I just wanted to comment that having been on my fitness journey for a couple of years now now ive read A LOT of stuff out there and met a LOAD of people in this industry BUT ive never seen a fitness professional so inspirational, involved and sensible as yourself. … Would it be okay to have like a healthy oatmeal bar? I would recommend it since you are training hard and sticking to this meal plan for longer than 7 days, we want to make sure you are getting sufficient carbs so definitely go ahead! As for the calories, I’m not sure I understand your question… You can calculate an estimate of your daily requirements and split it up into 5-6 meals, making sure you eat right after working out! So I’ve decided to try a new diet. Always try to incorporate more whole foods & less processed and package products into your diet , Hello, I am interested in starting this meal plan tomorrow. Still have a weight issue though. I’m going to the San Diego beach in 2 weeks and am thinking about doing this diet in the next week. Sarah I’m not sure what would be a good fit to use in your oatmeal… maybe you can add some natural protein powder (I like vega protein) or a smoothie on the side. Hi, Isabella! Just started doing this yesterday, and I am eating 1,200 – 1,400 calories per day (did the calorie calculator). Focus on including as many REAL FOODS & ingredients into your recipes , Started this diet 2 weeks ago , and 1st week i lost 9 lbs , and gained 4 lbs back during next week , i think it’s cuz i added flat bread and multi-grain crackers and some yogurt, Hi Zoriana (beautiful name btw.). Awesome Yes you sure can, just make sure you are consuming enough energy (aka calories)! You may like a smoothie from time to time? This is the second time I am doing this and the results are really amazing. But with breakfast – how is it Prepared/served? For sure, have fun with it… make sure you add healthy ingredients and sweeteners! REMEMER! Yes, it is protein powder, you can check out this online shop: http://www.dpbolvw.net/click-6752687-10799155?url=http%3A%2F%2Fwww.muscleandstrength.com%2Fstore%2Felite-natural-protein.html&cjsku=DY0206. I am following the 6 meals plan, but am wondering if I want to practice for a figure competition what would I change for the last 3 or 4 weeks out? also another question sorry to bombard you. Carbohydrates: • Wholegrain oats • Brown rice • Quinoa • Wholemeal bread • Couscous • Spelt pasta • Sweet potato • Pumpkin • Beans and other legumes • Bananas, apples, pears and other … During the 3 days of low carbohydrate intake, your protein will be at a moderate intake … My goal is yo eventually reach 8-10% bodyfat, while maintaining a good amount of muscle. Also, my “New Year’s Resolution Fitness Challenge” eBook will be available for purchase tomorrow! Should I be getting close to 2200 calories once I start your plan? … Hey I am going to start this monday.. just 1 question.. do you have to follow this in order or can I switch some of the meals around? 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