RECAP 1: Here’s a couple meals and a workout.

Good morning my wonderful email readers, facebookers, and the most LOYAL…site visiting, posting, readers.  Got a few tips for ya…

I almost beat myself into silly, lost my mind somewhere, and near bankrupt..but I  got nothing for the bank to ‘rupt’, so, I think I will be fine.  Rupt? HA!   My point is, use what I have done and what I am teaching and telling you.

Just because it is not on a 3×5 card with a spiffy logo and dressed up all pretty for a commercial..the food I eat, it WORKS..for fuel, and results.

Anyhow, beez in peez and…some undercover lazeez. Let us begin.

Keep in mind, I did not lose any ‘weight’ just added muscle.  For example; I do not suggest oatmeal every day if your intentions are to lose weight.  Let’s not get off track here, I will get back to that in a minute.

MEALS:

-1 serving regular oatmeal

-1/2 container of greek yogurt or whole carbmaster

I usually mixed them together and ate it on the way out.  It is pretty damn good and if portioned right, packs a 15protein to 22 carb ratio. Then, I would usually have a couple boiled egg whites.

or if I had time

-2 egg whites, and one whole egg cooked in a pan with very little butter if I didn’t have any meat.  Usually I would cook left over meat from dinner and vegetables for an omelet.

If you don’t eat meat, there are pattys u can mix in or add more vegetables.  Aren’t vegetarians suppose to like veggies? Im jussayin…

-1 piece of Ezekiel FLOURLESS bread was usually what I had as well.  Note; it is very important to avoid breads if your goal is overall weight loss.

-1 whole apple would be a better idea.  I usually had that or some type of berry as well.

—

I usually get the frozen veggies from Fresh & Easy and they have about 23 carbs total for the entire bag.  Vegetable carbs…good.  Yeah, theyre frozen…but you need to sometimes.

-1 whoe chicken breast

-1 whole bag of stir fry veggies

I could stir fry with soy sauce and water from the veggies.

—–

On heavy training days, I would eat more in the morning.

For the vegetarian weight losers…remember, to lose fat, you need fat.  If you overload with pastas, breads, and rice, and no good fats…it will be turned into fat.

Almonds, and other nut sources are a good option.  Plain.  And you don’t need that much fat…so dont go crazy.

For your sample workout, the #1 thing I did during the challenge was BURPEES.

Learn these, they’ll be around for a long time.

Killllit!

-Mike

Related posts:

1. Sample Food Logs
2. DAY ONE: Workout, meals, motivation, madness
3. WEIGHT LOSS MODE: Day 1
4. OCSFest aka OCT Freakfest Update from Mike
5. FOOD: Fuel or Fat, your choice.