NUTRITION WEEK 2

How did your first week of intermittent fasting go?  You survived and you gave it a try!  That's the first step towards progress.  If you had any missteps, don't worry about it.  We all make mistakes.  The important part is to keep trying. 

As we continue with our month-long process of revamping the way you consider and eat food, here is the plan for week 2.  This time we will work on FASTED CARDIO.  Try to do a workout before you start your eating window.  If you can't make it to a buRn, then do one of our Workouts of the Week (found on the app.)  As with last week, you will continue to Pick any 8 hours as your eating window. For example: 1p-9p. You can only eat during these eight hours. Each twenty four period you will be fasting for 16 of those hours. 

Remember, if you have any questions, don't hesitate to reach out to the rest of the group by posting your questions or concerns on the message board on the main nutrition page.  We're all here for one another.  Success is easier to achieve when you have a support system.  It is also helpful to work on exercise or nutrition together with others so you can keep one another accountable.  Thus, we greatly encourage all of you to post on the message board.  Ray will be checking the board once a week and will answer any questions at the beginning of the week.





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FATS
 
Oils

Butter

CARBOHYDRATES
 
100 grams day one 

50 grams day two 

0 grams day three 

Repeat

Sweet potato: 1 cup (25 grams) 

Fruit: 1 cup 20 grams (2 servings max each day)
VEGETABLES
 
Broccoli 

Pepper 

Cucumber

Onion

Tomato 

Spinach 

Any veggies will do, the greener the better. Unlimited amounts

PROTEINS
 
LLadies 80-100 grams per day 

Gents 160-200 grams per day 

Chicken 6oz (40 grams)

Steak 6oz (40 grams)

Eggs 6 whole (40 grams)

Fish 6oz (40grams)
OTHER
 
Organic ketchup 

Honey (for oatmeal)

Organic mustard 

Pb2 (peanut butter powder for oatmeal)

Any seasonings 

During fasting hours coffee with milk is ok. 


LOTS OF WATER