WELCOME
Welcome to Prep Day 2 of the Shred 10 Challenge.
Please start by watching the video above.
Below and on the right side you will find all the links and information that I will talk about in the video above.
EATING PLAN QUICK START GUIDE
Macronutrients
āMacronutrientsā refer to your proteins, carbohydrates, and dietary fats.Ā Below is a short list of samples for each.
Lean Protein Sources
- Lean red meats
- Fish/salmon
- Chicken
- Eggs
Fibrous Carbohydrates
- Mixed vegetables
- Spinach
- Berries (all varieties)
Complex Carbohydrates
- Sweet potatoes
- Yams
- Beans
- Oats
Healthy Fats
- Avocado
- Olive oil
- Raw nuts
Ā
Portion Size
For the quick start guide we use the simple 'Hand, Palm, Fist' method.
One Portion Protein = Palm Size of Meat x 2 ( 1 Palm for Females )
One Portion of Veggies = 2 Fists ( 1 Fist for Females )
One Portion of Fats = 2 Thumbs ( 1 Thumb for Females )
One Portion of Complex Carbs = 2 Cupped Hands or One Fist (Ā Cupped hand for females ). For example if you are eating Oats it will be two cupped hand but if you are eating a sweet potato it will be one fist size sweet potato . For females it is 1 Cupped hand or half a fist .
Low & High Carb Meals
Most meals are divided into Low Carb Meals or High Carb Meals
Ā
Low Carb Meal =
1 Portion of Protein ( Eggs, Lean Meats, Fish Etc )
1 Portion of Veggies ( Mix Veggies works well )
1 Portion of Healthy Fats ( Avocados, Olive Oil, Raw Nuts etc )
High Carb Meal is =
1 Portion of Protein
1 Portion of Veggies
1 Portion Complex Carbs ( Yams, Sweet Potato, Oats )
So what does a meal look like?
Low Carb Meal = 2 chicken breasts with two cups of veggies and 1/3 Avocado.
High Carb Meal = Fish, 1 medium Sweet Potato and 2 cups of salad or veggies.
Ā
Meal Plans & Putting it All Together
So now that you know what a portion size is and what a Low and High Carb meals are letās look at what you will be doing for each one of these 3 different meal plans.
Meal Plan 1
- Used onĀ Day 1 to 5
- 2 xĀ low carbĀ meals
- 1Ā xĀ high carbĀ meal.
- The high carb meal will be eaten 45 minutes post workout ( after your workout ).
- The other 2 meals can be spread throughout the day.
- You will drink 1 gallon/3.5 liters of water
- You will eliminate as many of the elimination foods as possible
Meal PlanĀ 2
- Used on day 6
- 3Ā xĀ High carbĀ meals
- The high carb meals can be eaten through the day and one of these meals can be a cheat meal. In other words you can eat whatever you want. This meal is best to be eaten as the post workout meal.
- You will drink 1 gallon/3.5 liters of water
- You will eliminate as many of the elimination foods as possible apart from your cheat meal.
Meal Plan 3
- Used onĀ Day 7
- 3Ā xĀ low carbĀ meals
- You will drink 1 gallon/3.5 liters of water
- You will eliminate as many of the elimination foods as possible
Elimination Foods
Try and eliminate as many of these foods as possible each day.
- SUGAR
- WHITE FLOUR FOODS
- SODIUM
- PROCESSED FOODS
- ALCOHOL
- TRANS FATS
- UNHEALTHY SWEETENERS