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

 

Macronutrients’ refer to your proteins, carbohydrates, and dietary fats.  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

 

 

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 (  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

 

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.

 

 

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 let’s look at what you will be doing for each one of these 3 different meal plans.

 

Meal Plan 1

  • Used on Day 1 to 5
  • 2low carb meals
  • 1 x high carb 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 Plan 2

  • Used on day 6
  • 3 x High carb 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 on Day 7
  • 3 x low carb 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