building a lean mean Vegas party machine

**naturaltan** · 07-30-2003, 10:03 AM

Here I am, some 80 plus days away from Vegas. I thought, just for the fun of it, see if I can arrive and have a ripped body for a couple of days while I'm there. So, I have asked JBo to provide me with some pointers to get me to that point. The meal plan wasn't a big change. I believe the only difficult part will be eating on weekends. I tend not to eat much on the weekends. I don't usually eat bad, just not enough. Well, that will change for the next 3 months. So with that said, here is the plan:

Meal one:
1 cup of oatmeal with splenda sweetener
8 egg whites (2 yolks)

Meal two:
2 Scoops of protein powder with water
banana
15 almonds and 1 tablespoon of hemp or flax seed oil

Meal three:
Food protein source (not powder)
1 cup brown rice (yam or potato every 4th day)
2 cups veggies

Meal four:
2 Scoops protein powder with water
apple
1 tablespoon natural peanut butter or nuts

Meal five:
Food protein source
¾ cup of brown rice
3 cups veggies

Meal six:
Protein source
15 nuts (almonds, pecans, hempseed nuts, cashews)

Just drop the amounts of carbs as the weeks go by.
Use veggies as fillers.

Vegas Cut Down

6 weeks out:
· Water intake should be a consistent 4 liters a day
· Start eating only “lean” proteins (egg whites, salmon, tuna, chicken breasts, turkey breast, lean ground beef, sirloin steak, and veggie ground round)
· Limit alcohol
· Cut out sodas

5 weeks out:
· Water intake should be at 5 liters a day
· Start to increase protein slightly
· Cut carbohydrates to complex carbs only (brown rice, yams, sweet potatoes, and the occasional potato, or whole wheat pasta)

4 weeks out:
· Water intake should be at 6 liters a day
· Take all sugars out (read labels all low-fat foods have high sugar content)
· Lower carbs and replace them with more veggies
· No dairy at all
· Increase cardio to 4 times a week for 20-30min sessions

3 weeks out:
· Water intake still 6 liters (this will thin your skin out and make you a lot harder when it comes time to drop water)
· Try to keep the same calorie intake as week 4, only increase your cardio to 4 times a week for 30-40 minute sessions
· Eat only brown rice for carbs and a potato or yam every 4 days

2 weeks out:
· Same as above
· You will start to look and feel flat and that you have lost muscle (don’t worry cause when you carb load on day 4 to day 1 you will fill the muscles back up)

1 week out:
Same as above

Week of:
Eat everything plain and eat only brown rice
No salt or sugar (key to leaning down)

Day 4:
Drop water to 5 liters
Start carb loading on potatoes, yams and brown rice (eat a ½ portion of protein and these carbs every 2 hours)

Day 3:
Drop water to 3 liters
Still carb load

Day 2:
Drop water to 2 liters
Carb load more

Day 1:
Drop to 1 liter of water
Eat regular 4 week out diet

Day of:
You will be shredded.

-Mild diuretics, hydroxycut, and caffeine/ephedrine help to also shred you down.
-Be careful to not do this too often

**naturaltan** · 07-30-2003, 10:07 AM

07/30/03

Meal one:
2 Scoops of protein powder (meal replacement) with water
1 tbl of hempoil

Meal two:
1 cup of oatmeal with splenda sweetener
8 egg whites (2 yolks)

Meal three:
2 Scoops of protein powder (meal replacement) with water
banana
15 almonds and 1 tablespoon of hemp or flax seed oil

* no banana because the protein powder is a meal replacement *

Meal four:
can of tuna
1 cup brown rice
2 cups veggies

Meal five:
2 Scoops protein powder (borrowing the missus' - strawberry flavoured I think

with water
apple
1 tablespoon natural peanut butter or nuts

Meal six:
chicken
¾ cup of brown rice
3 cups veggies

**naturaltan** · 07-30-2003, 10:26 AM

Cardio question ... what can I do? I could skip for 7 3 minutes rounds (back to boxing basics). I could use the stepper machines ... any thoughts? Starting at twice a week will mean an early Wednesday morning and a weekend morning.

**J'Bo** · 07-30-2003, 10:59 AM

skipping is great cardio and is the best ab strengthener around. Stepper will build a nice round booty.

**naturaltan** · 07-30-2003, 11:01 AM

so the 7 - 3 minute rounds will work for the cardio portion of the Vegas party machine creation?

**J'Bo** · 07-30-2003, 11:03 AM

for now yes. we may step it up a bit in a couple weeks.

**naturaltan** · 07-30-2003, 11:05 AM

Done ... I will try to get one session in tomorrow and the other on the weekend.

thanks JBo

**J'Bo** · 07-30-2003, 11:06 AM

always baby

**Jodi** · 07-31-2003, 03:34 AM

WhooHooo!!! Go NT, Go NT, Go NT!!

How's the Misses doing on her diet anyway?

**J'Bo** · 07-31-2003, 05:57 AM

Mrs. told me that she is starting to fit into her old clothes again.

She is a trooper and NT and her are gonna be Ripped little hotties in Vegas

So how did day one go NT?

**naturaltan** · 07-31-2003, 07:42 AM

Day one was not a big change from the norm. Eating 6 meals instead of 5 was probably the biggest change.

The Mrs. is kicking a$$ with her diet. She's up every morning filling her food chest (not sure what else to call it

) and excited about her spin class in the evening.

**J'Bo** · 07-31-2003, 09:29 AM

You two

We need some before and after pics too.

**naturaltan** · 07-31-2003, 09:40 AM

Pics from the missus will be tough. I took some mid January. You're basically taking over the 'fine tuning' portion of the transformation.

Jbo ... does the coffee and 3 shakes count in the water total? 6l is a lot of water ...

I got to 4l including shakes and coffee yesterday.

**J'Bo** · 07-31-2003, 09:54 AM

ummmmmmm nope...gradually increase intake to 6l.

**naturaltan** · 07-31-2003, 10:02 AM

Unfortunately, I don't usually do anything gradually ... 6l it is! With that said, I'm chugging the first litre now.

**naturaltan** · 07-31-2003, 10:04 AM

If I walk to the gym, I can drink 500ml there and 500 ml back - that leaves 5l to drink. hhhhhhmmmm ... drink 1l before work, 3 while at work and one at home ... that adds up to ... let's see, carry the 2 ... cross out the zeros ....

that's 6

**Jodi** · 07-31-2003, 10:05 AM

Originally posted by naturaltan
Day one was not a big change from the norm. Eating 6 meals instead of 5 was probably the biggest change.

The Mrs. is kicking a$$ with her diet. She's up every morning filling her food chest (not sure what else to call it

) and excited about her spin class in the evening.

Very cool!

I miss chatting with her. I've just been a little busy these past 2 weeks

She still on the plan I helped her with?

**naturaltan** · 07-31-2003, 10:11 AM

Not sure what she's on

She's chatted with Jbo as well so I'm not sure. I do not get involved too much in what she's eating as she tends to do much better without me sticking my nose in.

Regardless, she's doing really well.

**Stacey** · 07-31-2003, 10:40 AM

Wooo Hooo.. I wish I could meet You and the Mrs. in vegas when your both RIPPED!!

GOOOOOD LUCK NT!!

Everyones right.. you and the Mrs. ROCK!

**naturaltan** · 07-31-2003, 10:46 AM

well thank you Stacey

We're sorry we can't meet you, but there might be another time and place.

**Jodi** · 07-31-2003, 10:57 AM

Originally posted by naturaltan
Not sure what she's on

She's chatted with Jbo as well so I'm not sure. I do not get involved too much in what she's eating as she tends to do much better without me sticking my nose in.

Regardless, she's doing really well.

Good for her!

I got to email her and say hi!

**Stacey** · 07-31-2003, 10:59 AM

your welcome sweetie!!

I know.. one day .. I'll get to meet you guys!

**naturaltan** · 07-31-2003, 11:03 AM

2l of water down ... 4 to go ...

**naturaltan** · 07-31-2003, 11:04 AM

Originally posted by Jodi
I got to email her and say hi!

she would like that

**butterfly** · 07-31-2003, 11:41 AM

We'll really be expecting that striptease now!!!

**naturaltan** · 07-31-2003, 12:15 PM

striptease ...

**naturaltan** · 07-31-2003, 01:56 PM

3rd litre done

**J'Bo** · 07-31-2003, 02:38 PM

good job....keep a drinkin...i count the 1liter i drink while i am sleeping too

**naturaltan** · 07-31-2003, 02:56 PM

is there room for diet pop and protein here

**J'Bo** · 07-31-2003, 03:15 PM

one only.

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