Daily Tasks:

  1. Weigh yourself first thing in the morning and log it in MyFitnessPal
  2. Carefully log everything you eat in MyFitnessPal throughout the day
  3. Take 1200mg of fish-oil supplement
  4. Consider taking some “before” pictures. You’re going to look better than you do today, for the rest of your life!

Meal Plan:

Girls: You get 1,500 calories today, (150g protein, 150g carbs, and 33g fat)

Guys: You get 1,800 calories today, (180g protein, 180g carbs, and 40g fat)

 

Breakfast – Oatmeal & Banana

  • Girls:
    • 1 banana (105 calories, 27 carbs, 0 fat, 1 protein)
    • 1/2 cup oatmeal (makes 1 cup after cooking), with cinnamon and stevia (150 calories, 27 carbs, 3 fat, 5 protein)
    • Total: (255 calories, 54 carbs, 3 fat, 6 protein)
  • Boys:
    • 1 banana (105 calories, 27 carbs, 0 fat, 1 protein)
    • 3/4 cup oatmeal (makes 1.5 cups after cooking), with cinnamon and stevia (225 calories, 41 carbs, 4.5 fat, 8 protein)
    • Total: (330 calories, 68 carbs, 5 fat, 9 protein)

Lunch – Chicken Cheese Quesadilla

  • Girls
    • 1/2 Cup Shredded Cheese (220 calories, 2 carbs, 18 fat, 14 protein)
    • 2 Low-Carb Tortillas (162 calories, 10 carbs, 4 fat, 10 protein)
    • 3oz Chicken Breast (133 calories, 0 carbs, 1, fat, 22 protein)
    • 2Tbsp Pace Medium Salsa (10 calories, 3 carbs, 0 fat, 0 protein)
    • (525 calories, 15 carbs, 23 fat, 46 protein)
  • Boys
    • 1/2 Cup Shredded Cheese (220 calories, 2 carbs, 18 fat, 14 protein)
    • 2 Low-Carb Tortillas (162 calories, 10 carbs, 4 fat, 10 protein)
    • 5oz Chicken Breast (221 calories, 0 carbs, 1, fat, 37 protein)
    • 2Tbsp Pace Medium Salsa (10 calories, 3 carbs, 0 fat, 0 protein)
    • (613 calories, 15 carbs, 23 fat, 61 protein)

Dinner – Huge Protein Shake (Blend it)

  • Girls/Boys:
    • 2 Scoops ISO 100 Chocolate Protein Powder (220 calories, 4 carbs, 1 fat, 50 protein)
    • 2Tbsp Jiff Peanut Butter Powder (47 calories, 3 carbs, 1 fat, 5 protein)
    • 1 frozen banana (105 calories, 27 carbs, 0 fat, 1 protein)
    • 8oz Unsweetened Almond Milk (30 calories, 1 carb, 3 fat, 1 protein)
    • 1.5 cups of ice
    • (402 calories, 34 carbs, 5 fat, 57 protein)

Snacks

  • Girls:
    • 2 cups of strawberries (92 calories, 22 carbs, 1 fat, 2 protein)
    • Dill Pickle (10 calories, 2 carbs, 0 fat, 0 protein)
    • 3oz Trader Joes Beef Jerky (210 calories, 15 carbs, 3 fat, 33 protein)
    • (312 calories, 39 carbs, 4 fat, 35 protein)
  • Guys:
    • 4 cups of strawberries (184 calories, 44 carbs, 2 fat, 4 protein)
    • Dill Pickle (10 calories, 2 carbs, 0 fat, 0 protein)
    • 4oz Trader Joes Beef Jerky (280 calories, 20 carbs, 4 fat, 44 protein)
    • (474 calories, 66 carbs, 6 fat, 48 protein)

Grand Total (Girls):  1,494 Calories, 142 carbs, 35 fat, 145 protein.

Grand Total (Boys):  1,819 Calories, 183 carbs, 39 fat, 175 protein.

 


Daily Workout:

  1. Run/Walk (as fast as your body will allow) for 45-minutes. Your heart-rate should be in the 150 range for at least 40 minutes.
  2. 10 Push-Ups, 10 Sit-Ups, 10 Squats (Repeat 3 times)

 


Reading Assignments:

  1. How IIFYM Works
  2. You aren’t going on a diet – You’re changing the way you eat.