Hey sexy!!
Oh hi Cyndi, sorry, I was talking to Gary...
GW-I'm looking forward to those changes, brotha! I'm just working on building a good foundation!
Cyndi - Thanks!! Otherwise, I've been SWAMPED. Summer school exams, extra hours at work...you name it, it's there! How are you doing?? New avatar is nice!!
I didn't get a chance to post yesterday...my nutrition was basically...cals 2326 (target 2324), 23/58/19 macro ratios (target 25/60/15), daily score 89.93%. Didn't have a chance to get to the gym so I'm going tomorrow to work Chest, Shoulders, Tris, and Abs, and Friday to work Legs, Back, and Bis!!
6/9/04 Nutrition:
2294 cals (2324 target)
24/61/15 (25/60/15 target)
95.37% grade!
Meal 1:
2/3 cups Oatmeal
0.9 cups Grape Nuts
1 Tbsp Natty PB
Meal 2:
Myoplex
0.5 tbsp EFA
1 cup skim milk
Meal 3:
0.5 scoop Protein Powder
1 cup skim milk
0.5 tbsp EFA
Meal 4:
1/2 chicken breast
1/2 cup black beans
1.5 cups rice
1.25 cups veggies
Meal 5:
1 cup skim milk
0.75 cup Oatmeal
0.5 cup Cheerios
Notes:
100 oz water, vitamins, will eventually switch Meals 3 & 5
Here's some info off of the website to better explain how this works. I'm definitely giving it a shot. Weight training only in conditioning, then the addition of cardio to the weight training in fat burning. Note the quotation marks so I don't get sued or something!! That'd be my luck these days!
Take care my friends!!!
E
"Conditioning Phase
The Conditioning Phase is NOT a weight loss phase. However, you may in fact lose a few pounds during this phase as your body adjusts to your improved eating pattern and sheds some excess fluid. For the most part, expect your weight to remain relatively constant during the Conditioning Phase or to actually go up a pound or two. This is absolutely normal and expected.
The Conditioning Phase generally makes or breaks people. It requires your complete faith and confidence that this program will work. Remember, we back this program up with a 100% money back guarantee. We know it works long term, if you stay with it. But we also realize it's difficult to diet for weeks at a time and see no results, but this is a critically important part of this program. Think of the Conditioning Phase as if you were building a house. Before the frame goes up you must first dig a foundation to build your house upon. No foundation, no stability. Conditioning your metabolism to burn fat is the same concept and is unique to the PT program. The better you condition your body and speed up your metabolism during this phase, the easier the pounds will peel off during the Fat Burning Phase.
For all but the LAST week, your 'Diet Score' in this phase is not a pass/fail. This is your time to practice and get ready for the Fat Burning Phase. The higher your weekly scores in the Conditioning Phase, the better you'll do in the Fat Burning Phase. Your goal here is to be scoring in the B+ to A+ range for the majority of the Conditioning Phase. The last week of the Conditioning Phase IS a pass/fail week. Think of the last week as final exams to prove your ready to graduate to the Fat Burning Phase. You must score a 6 day (Mon-Sat) averaged score of 90 or better to activate the Fat Burning module. If you fail, the program will make you repeat the week until you pass.
Fat Burning Phase
It's finally time to go to work. From this point on you must be at your absolute best from a dieting standpoint. Your daily 'Diet Score' is now a pass/fail mechanism. You must score a six day averaged score of 90 (A-) or better to advance to the next week.
In this final phase, we will start to rotate calories in and out of your diet on a daily basis and begin the process of burning stored body fat. The rotation will be 6/4/2/0/6/4. All that means is that Monday we will cut 600 calories from your diet (primarily carbs), Tuesday we cut only 400, Wednesday just 200 and Thursday is a full day of calories. Friday we start the process over again and cut 600, Saturday only 400 and Sunday is a full day of calories again.
This same rotation will be repeated each week for the duration of the Fat Burning Phase. Every fourth week we will drop your entire scale down 200 calories to give your metabolism a little jolt and keep it burning fat. For example, if your full day is 2,600 calories, on Monday of your fourth week of Fat Burning, your 'high' day will drop down to 2,400 calories and the 6/4/2/0/ scale will start from 2,400 calories.
This is why we will only do a maximum of 12 weeks of Fat Burning before terminating the program. We have to avoid triggering the 'starvation' response from your body by not allowing your caloric intake to fall below a certain level for a sustained period.
Your goal is a fat loss of two pounds per week. That might not sound like much but remember this; one pound of fat by volume takes up five times as much space as a pound of muscle. So losing ten or more pounds of fat makes an enormous difference in your physical appearance. And realistically, burning two pounds of fat per week is about as fast as you can go.
You might indeed lose more than that, especially in the early stages of the Fat Burning process. However, most of those additional pounds will fluid that your body is getting rid of.
Sunday is a reward day. If you pass for the week and hit your two-pound weight loss goal you can relax your diet a bit for the day. Keep in mind, our idea of 'relaxed' means no worse than a 'B' diet score. If you need to do a second rotation (or more) to achieve your ultimate target weight, take a few weeks off to relax, enjoy, and reward yourself a bit. Then recharge your metabolism by starting another PT program and begin the process of conditioning your body once again. Having experienced the process once, you'll find your body will respond even better and faster the second time around."