Updated: Jun 24
Day 5 and 6 of 72
Well done if you’ve reached day 5 and are still on the wagon. Since it’s the weekend, I will give you 2 instalments of the program (also because I want to sleep in on Sunday — lol)
So far, you’ve adjusted your eating habits to the following…
You’ve started intermittently fasting, eating within a 16 hour window
You’ve cut out the carbs, which, except for your post workout shake, you will stick with for 14 days. (re-setting insulin levels)
You know how to assess your calorie intake (spreadsheet)
You know how to measure your Makro’s (My Plate app)
You know what to eat (Food tables)
You’ve upped your calorie expenditure by introducing cardio on a daily basis
You know that a keto coffee will get you past the energy dip and the hunger pangs until it’s time to feed the system
I was asked about free vegetables and their carb content, which would still take you over the allowance for the week. Remember that exercise and the calories you burn during training, puts you into the needed deficit. You can enter your workout into MyPlate and it will reduce the excess calories until you’re in the allowance levels. A good 30min on the treadmill can easily give you a credit of 500 calories, which you can then eat and still be under the allowed values.
Here’s a tip… for those struggling with calories
When in doubt, just don’t eat.
As a society, we’re so conditioned to feel like we have to munch away. Our systems are over saturated with food. We can actually get by with far less food than we consume daily. Abstaining from a meal, is tough, but it’s the first step towards achieving mental toughness. A little discomfort does wonders for your self esteem. When you’re able to turn your back on the knee-jerk habit of putting food in your mouth on a whim, you’ll be able to exercise this form of discipline in other area’s of your life.
I want to give you some guidelines to supplements as well.
Let’s say you’re approaching your caloric limit, but you still have more protein to take in. The answer is found in supplements.
I recommend that you get yourself a good WHEY PROTEIN. We mentioned that this should be your post workout meal, and the only source of carbs for 14 days.
Protein Power, and why you need it…
Protein is one of the foundational blocks of any good diet. It’s what helps you build muscle. It’s what helps you lose fat. And it’s what allows you to stay lean, keep full, and avoid binging on foods that you’d be wise to avoid other than on cheat days. Now, there is nothing magical about protein powders other than the fact that most people don’t eat enough protein in their diet. And these drinks, which now taste much better than they did ten years ago, can be used as a delicious way to provide your body with all the protein it needs with a dessert-like flavor. You just need to make sure that you find high-quality proteins. Research shows that the best approach is taking a blended protein powder that digests at different speeds so you make the most of the supplement.
Why You Need It Everyone should be taking a multivitamin. You probably know this by now. But the rules of multivitamins have changed. The problem with multivitamins is that your body can’t take advantage of all the vitamins and minerals listed on the label, and it doesn’t absorb most of the nutrients. That’s why a greens supplement is a better route. All the nutrients are derived from whole fruits and vegetables, making it a more natural route for your body. It’s a superfood that will boost your overall health, improve your immune system, protect your digestive system, and help you fight off a variety of diseases. And those are claims that no multivitamin can make.
Why You Need It We don’t get enough sunlight. And this has nothing to do with having a great tan. The sun provides your body with vitamin D, and recent research indicates that more than 40 per cent of men are deficient in vitamin D, according to the journal Nutrition. This wouldn’t be an issue if vitamin D wasn’t so essential to your health. Low levels have been linked to cancer, cardiovascular disease, heart attacks, and depression. And research from Canada now shows that people with higher levels of vitamin D also have lower levels of body fat. The connection isn’t coincidence. Vitamin D helps you feel fuller because, according to Australian researchers, it helps you release more leptin — an important hormone you’ll learn about in chapter 5. And it also helps you store less fat by decreasing parathyroid hormone, which makes you hold on to lard. Best of all, vitamin D literally burns more fat by reducing production of the stress hormone cortisol,(which I will explain later)
If you’re worried about not eating before training, understand this: when you fast before you train, your levels of hydration and sleep patterns play a significant role in your performance. In fact, poor sleep or not drinking enough can have a bigger negative impact on your ability to train hard than not having a protein shake before your workout. If you want to eat, go for it. And if you’re concerned about potentially losing a little bit of muscle, then follow our lead and take BCAAs (Branched-Chain Amino Acids, the building blocks of protein). They are not necessary, but they get the job done. And what’s more, researchers from Syracuse University found that simply adding amino acids before you train boosts muscle gain and fat loss. The study looked at two common meals before your workout: one with carbs (think: a sports drink) and one that combined BCAAs and carbs. After the pre-workout meal, the subjects then hit the weight room with a focus on heavy resistance training. Think: max weights that scream testosterone. After the training, several important factors were examined, including muscle gain, fat loss, and metabolism. While both groups saw benefits from what they ate before a workout, it was the BCAA group that saw a bigger improvement in every measure. But maybe most impressively, those who had BCAAs before training saw a greater increase in their metabolism up to forty-eight hours after they finished training. While research has known for a while that weight training improves metabolism after a good workout, the surprising benefit was that those who took BCAAs (like BCAA Matrix) pre-workout had an increased metabolism the following day –
I mention this little shopping list, because it’s the start of the weekend, and I would encourage you to head out to your local Chemist/supplement store, and invest in your transformation. We invest in so much crap that doesn’t really serve us, — isn’t it time then, to treat yourself to a healthier, more energetic YOU?!
Day 6 of 72
What to expect from your Sunday…
Apparently the Lord rested on Sunday. Since we’re made in his image, maybe it’s not a bad idea to emulate him a little.
Here’s what I suggest:
The Challenge you’ve set yourself takes work and commitment. The required training and “eating regime” take some getting used to. Sunday is your opportunity to take the foot off the pedal for a day.
Keep your 16 hour fast intact. — If you’re lolling around a farmers market and are tempted by all the home made pastries etc, wait until it’s 1 o’clock and get yourself a bag of biltong to munch on. You can also get a black coffee.
Today, you can get by without counting your calories and protein, carb and fat intakes.
Lunch should be relatively clean, ie low on carbs, but fill up as you like on your meal serving sizes. If you want that steak, — fill up on it and enjoy.
Dinner…Here’s a little carrot, which should make things a little easier.
EAT WHAT YOU WANT!!
If you’ve been craving your favourite Pizza, and you want to follow up with ice-cream, go for it!
If you want chips and wine-gums, then eat those too. Eat what you like and enjoy!!
“but what about my hard-earned diet?” — you may ask….
The benefits of the cheat day are twofold. On one hand, you have the physical and physiological benefits. But cheat days also provide a mental and emotional break from dieting so you don’t feel like you’re on a diet. Most people quit diets out of frustration that they can’t eat what they want. And while we’re confident that the intermittent fasting structure gives you much more freedom to eat great foods, the cheat day ensures that no stone is unturned. There is a certain psychological benefit when you are able to take days off from your diet, eat whatever you want, and be confident in the knowledge that it will not make you fat. And during the Adapt phase, you get a cheat day every single week. While there are a lot of diets that rely on cheat days to be successful, nearly any nutritional plan can, under the right set of circumstances, benefit from cheat days.
So without bogging you down too much, here’s a primer — the cheater’s cheat sheet, if you will:
1. Do not gorge; stop eating before you feel stuffed. You are allowed to eat what you want but not to gorge yourself until you feel like you want to throw up.
2. Only buy your cheat foods on your cheat day. Then after the day is done, get rid of them. Remember: if it’s there, you’ll eat it. So throw your cheat day foods in the trash once the cheat day is over.
3. Eat your meals and make them as cheat-y as possible. Leave no stone unturned. Eat what you want. You certainly don’t have to eat junk food; if you adhere to a gluten-free diet, you don’t need to eat cookies — or you can obviously just eat gluten-free cookies. The most important things for cheatdays are carbs and overall calories, so as long as you’re consuming plenty of those, you can have foods that fall in line with your regular nutritional practices. Just eat more of them.
4. Have fun with it. Eat what you want without any thought of guilt. It’s strategic, and it needs to be done so you
Keeping with a Cheat day meal does lend some relief to the regiment. When our 2 weeks are up (remember insulin reset), you can begin your cheat day at lunch time and it’s ANYTHING GOES. The flip side of this, is that I’m going to show you how to repair any cheat damage done on a Sunday. — but let’s not get ahead of ourselves
I’d like to say that I’m as new to giving instructions, as you may be to keeping the pasta off your plate. If what I say, sounds confusing, or raises questions, please do ask. Oftentimes a question which is raised by one person, may be on the minds of many others. Ask me on the Facebook group and others will be able to read the question as well. I will answer for everyone to see.
Also, if you are getting any value from this and know of a mate who could benefit, spread the love by sending them the Facebook Group’s link. https://www.facebook.com/groups/317878219144600/
Have a great weekend, and let’s take this up a notch in the new week!
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