NUTRITION WEEK 3

Your four week eating reboot is halfway done!  Keep up the great work and let's finish this food challenge strong together!

Everything in terms of the allowed food remains the same.  The only difference this week is the amount of carbs that you eat over the course of the week or your carb cycle.  It is listed below.  No carbs after 6p and no food after 8p.  Also, please do a WOW - workout of the week (found on our app) each day before your first meal.

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
 
Carb cycle
Day 1 = 0
Day 2 = 0
Day 3 = 125g
Day 4 = 0
Day 5 = 0
Day 6 = 125g
Day 7 50g if no workout, 125g if you do a workout

No carbs after 6
No food after 8

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