Day 3

This is the plan for today, I am extremely sore simply because I have been pushing myself to the "No Pain No Gain" concept. Gosh! it hurts but like I said I will continue to keep on keeping on... so lets begin day 3. I have altered a few things off what he recommends (I am posting his recommendations not what I have done). I had a few cashews as an added snack, instead of my recommended dinner last night - I had steamed broccli & avacados...

Breakfast
1 cup of cooked oatmeal (if you use instant or flavored, 1 packet)
Optional: sliced fruite/berries. 1/2 teaspoon of sugar, 1 teaspoon of sugar subsitute, or 1/2 pat of butter.
1 cup of freshly squeezed fruit or veggie juice OR 1 piece of fruit.

Meal #2
1 small fruit smoothie (no added sweetners must be less than 200 calories)
OR
1 small whey protein shake (200 calories or less; if using milk instead of water, use low-fat or skim milk, 1 cup or less)

Meal # 3
1 cup of cooked beans, chickpeas, or lentils (bake beans NOT allowed during this cycle)
1 cup of cooked brown rice
1 serving of veggies.

Meal #4
4 ounces of fish, chicken, turkey or lean sirloin.
1/2 large baked sweet potato
2 servings of veggies.

EXERCISE

55 mins cardio.

Dr. Ian's Extreme FAT Smash Diet

Dr. Ian's 50 million pound challenge, this will be my next step if his book works for me...I bought Dr. Ian's book " Extreme FAT Smash Diet" in 2007 but never followed it - the book says 12 pounds in 3 weeks - so I am putting it to the test and with extreme dedication. There are 3 cycles = 1 rotation = 3 weeks


Beginning weight = 182 pounds (4 pounds a week)


CYCLE ONE

Day 1 (Feb 9, 2009)

Meals

Breakfast
2 egg whites or 1/2 coup of egg beaters or 1 whole egg (cooked with light oil or butter spray)
1 piece of fruit (no bananas/watermelon/pineapple) OR 1/2 cup of freshly squeezed fruit juice or tomato juice.

Meal # 2
1 cup of sliced fresh fruit (no bananas/watermelon/pineapple). You might want to mix it for a variety of taste. You can find fresh fruit cups pre-made at the grocery store.

Meal #3
1 small salad (veggies only) with 3 tablespoons of low-fat or fat-free dressing

Meal #4
1/2cup of beans, lentils, or chickpeas
2 servings of vegetables.

EXERCISE
55 minutes of Cardio... try doing 2 different exercises to comprise the 55 mins.

I have to say that I really pushed myself in the exercise routin - I was in pain all night - I actually worked out for 65 mins.. I guess NO PAIN NO GAIN RIGHT!!

Day 2 (today 2/10/2009)

Breakfast
6ounces of low-fat/fat-free yogurt
1 piece of fruit OR 1 cup of freshly squeeded fruit or vegetable juice.

Meal #2
1 small salad with 3 tablespoons of low-fat or fat-free dressing
1 cup of freshly squeezed fruit or vegetable juice. (ulternate from breakfast)

Meal #3
4 ounces of fish, chicken (no skin), turkey or lean sirloin
1/2 cup of beans, chickpeas, or lentils (canned or boiled in water or broth)

Meal #4
1 cup of boiled brown rice or dity rice
2 servings of vegetable (raw, steamed, grilled, boiled or sauteed this applies to all veggies)

EXERCISE
35 mins of cardio in the AM
30 mins of cardio in the PM


Everyday I will post the meal and exercise plan as per Dr. Ian's book....I skipped the AM work-out this morning - was too sore and tired just could not get out of bed... have no fear I am off to the gym to put in another 60 mins of pain and suffering... might do the stationary bike to warm up for about 10 mins.. then treadmill 30 mins and elypitical for another 30 mins.