HARD BOILED EGGS - make a dozen and eat them through out the day. These are great with snacks to increase protein and healthy fats. Click here to read more about glucagon.
You have all done amazing, the 24 Day Challenge is proving early on to work and I am excited to see your results as we continue. Remember the keys to success on this program are:
-Post your food logs daily on the blog (and now include total calories - good websites are: caloriecount.com , livestrong.com , sparkpeople.com )
-Ask questions you may have on the blog
-Read the posts and comments daily on the blog
-Follow the nutrition instructions exactly as they are explained
-Follow the Advocare supplements exactly as they are prescribed (balance protein, carbs and fats at each meal and eat your basal metabolic rate - bodyweight x 10)
-Have fun with it, stay focused and keep coming to the meetings - remember our next meeting will be Tuesday at 7pm
Here are direct links to the ingredients and information on the three vitamin packs:
Metabolic Nutrition System (MNS) Max 3 (if you just need a good vitamin blend this is for you, good for ages as young as 12)
Metabolic Nutrition System (MNS) Max E (emphasizes energy, for people who feel like they are always tired)
Metabolic Nutrition System (MNS) Max C (emphasizes appetite control, for people who tend to over eat)
*LEPTILean - emphasizes appetite control, combine with any of the 3 vitamin packs
Read through the details and overview of each of these and decide which you feel is best for you. Then order them. Feel free to order more spark or meal replacement shakes if you are running low. If you would like to sign up for the 20% discount click here.
Morning - Take ProBiotic pills on an empty stomach 30 minutes before you eat
Evening before bed - Herbal Cleanse pack
*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)
*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)
*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.
"I learned that if you want to make it bad enough, no matter how bad it is, you can make it."
-Gale Sayers
Kathy said...
Why? To gain control of eating, reduce cravings and increase nutritional value of diet. The goal is to feel better and to have more energy.
Cleanse Day 6: advocare as described
ReplyDeletebrk: 2 eggs, oatmeal
snack: ckn breast
lunch: turkey breast, mixed veggies
snack: apple, tuna fish
dinner: ckn breast, sweet potatoe, veggies
snack: ckn breast
calories: 1670
Breakfast--3 hard boiled eggs (1 yolk), oatmeal with blueberries
ReplyDeleteSnack--Meal Replacement Shake
Lunch--sirloin and pineabble
Snack--Orange and cashews
Dinner--Grilled Salmon, 1/2 Sweet Potatos, Baby Carrots
I was a little late on the feedback for Day 5, it is up now so go back and read it. I am eager to see some calorie totals for today! Just a reminder, when you post from now on I want to see total calories "per meal" and total calories for the day. It should look like this:
ReplyDeleteBreakfast - food (300 calories)
Snack - food (calories)
Lunch - food (calories)
Snack - food (calories)
Dinner - food (calories)
Breakfast - meal replacement, banana (341)
ReplyDeleteSnack - 1 cucumber and about 25 almonds (215)
Lunch - tuna with celery, 1 apple, handful of almonds (400)
Dinner - 8 oz chicken breast, asparagus (402)
Snack - may or may not happen, I'll be in the library and will have nuts on hand in case I get hungry, which I probably will
Total (w/o late night snack) - 1373
*I weigh 137 so I'm at my goal, but Livestrong has told me to aim for 1530.
Breakfast- Meal replacement(220)
ReplyDeleteMid morning snack- 1/2c mango and 1/4c avocado(126.96)
Lunch-5oz chicken breast,1/2c green beans, 1/2c zuccini (173.5)
Mid day snack- 1/4c mixed berries, 1/4c kiwi, 11 pecans(131)
Dinner- 5.5oz turkey patty, 2c watermelon(248.5)
Total-900
Im short 235 cals so I will probably have a shake too. With that, Total-1120
Charlie, my protein is in the red on the livestrong website. Is that ok?
ReplyDeleteBreakfast - Shake (220)
ReplyDeleteSnack - 1/2 apple, carrots, 2T almond butter (241)
Lunch - mixed greens, 2 eggs, 1/3 c. blackberries, bellpeppers (248)
Snack - 1/2 grapefruit, 30 walnuts & almonds (346)
Dinners - chicken, broccoli, carrots, onions, bell peppers(176)
Snack - Shake (220)
Total - 1451 goal 1500
Breakfast: Shake (220)
ReplyDeleteSnack: Tangerine and Almonds (260)
Lunch: 3 Eggs with Onions and Garlic, Baby Carrots (320)
Snack: Almonds (160)
Dinner: 4 Chicken Tenders with onions and Garlic, 1/2 Avocado (625)
Total: 1585, Goal 1600
last fiber shake!
ReplyDeletebreakfast: 2 eggs, 1 yoke scrambled, 1/2 red pepper, 2 onion slices cooked, 1/2 banana (279)
I slept in and breakfast was late so I went straight into lunch..oops!
lunch: 1/2 banana, 1 chicken tender, 1/2 sweet potato, 8 blackberries (256)
snack: 20 almonds (166)
dinner: 3 chicken tenders, 1/2 sweet potato, cooked carrots and red pepper, hard boiled egg (356)
dinner felt way to filling after the fact...another oops!
total - 1057 goal 1450
Breakfast - shake, banana (341 calories)
ReplyDeleteSnack - grapes, spark(95 calories)
Lunch - beef stew, raw carrots(253 calories)
Snack - apple, spark(110 calories)
Dinner - shrimp, pecans, grapes (400 calories)
Snack - shake (220 calories)
Total - 1419 calories
oh, and I drank green tea today. We established herbal teas are ok right? with nothing added of course..
ReplyDeleteBreakfast - 5 eggs (2 yolks), oatmeal w/blueberries (390)
ReplyDeleteSnack - shake (220)
Lunch - 4 grilled chicken tenders, baby spinach salad with cucumbers, baby carrots and balsamic (283)
Snack - shake (220)
Dinner - 7 oz. rotisserie chicken, steamed broccoli and steamed baby carrots (448)
Total - 1731
Breakfast: Meal Replacement Shake & Spark- 265
ReplyDeleteSnack: 10 Raspberries, 5 cubes pineapple, 1 Tbs. Almond Butter- 128
Lunch: Salmon & Spinach- 254
Snack: 3 Strawberries & about 15 Cashews & Spark - 248
Dinner: Ground(Lean)Turkey Burger & 1/2 cup cabbage- 382
Snack: I ate 3 more strawberries ( I know we aren't supposed to eat fruit after 5, but Steven put me through a brutal workout and I threw up most of my dinner so I needed something cold to eat!)- 23
Total: 1300
Goal (According to livestrong): 1391
Breakfast- scrambled eggs, w/ 1/2 red bell pepper and 1/2 cup spinach- 279
ReplyDeletesnack-handful of almonds-170
lunch-3 baked chicken tenders, salad w/ olive oil and vinegar-598
snack-meal replacement shake-220
snack-apple-72
dinner-serving grilled salmon, salad and wild rice-429
total-1768
Breakfast: hard boiled egg, orange, 1cup milk with 1/4 scoop whey
ReplyDeleteSnack: 1/2 cup cottage cheese, 1/2 cup pineapple
Lunch: chicken breast, 1/4 avocado, sweet potato, baby carrots, almonds
Snacks: meal replacement shake
Dinner: tilapia, brown rice, asparagus, almonds
Calories: 1682
Let me try again with meal calorie breakdown:
ReplyDeleteBreakfast: hard boiled egg, orange, 1cup milk with 1/4 scoop whey (282)
Snack: 1/2 cup cottage cheese, 1/2 cup pineapple (130)
Lunch: chicken breast, 1/4 avocado, sweet potato, baby carrots, almonds (400)
Snacks: meal replacement shake (300)
Dinner: tilapia, brown rice, asparagus, almonds (580)
Calories: 1682
Breakfast- 2 eggs (1 yolk) & 1/2 banana (138)
ReplyDeleteMid- almonds (85)
Lunch- chicken, carrots, peas (170)
Mid- strawberries, pineapple, almonds (162)
Dinner- chicken, green beans (165)
Snack- almonds (85)
Total- 805
Probiotic
ReplyDeleteBreakfast: 1/2c oatmeal & 1 medium banana, spark (375)
Snack: 1/4c almonds, 23 grapes (185)
Lunch: mixed greens, 1/4 small avocado, 1/4 chicken breast, fresh pico, vinegar + olive oil (447??)
Dinner: Cheddar's Asian Chicken Salad-no shrimp & I cheated by having the ginger dressing :( (360)
Total Calories: 1,367.
Breakfast- meal replacement shake and 15 grapes (274)
ReplyDeleteSnack- 2 hard boiled eggs, apple, 10 carrots, 6 oz chicken (375)
Lunch- 10 oz chicken, half an avocado, quarter of a bell pepper (410)
Snack- 15 almonds, 15 carrots, 10 grapes (135)
Dinner- 10oz ground turkey, half a cucumber, 15 carrots (376)
Evening snack- meal replacement shake. I had this around 1030. (220)
Total (1790)
Charlie- was this to late for a snack at night? I will likely be going to bed around 1. Also, I work out 4 days a week so I think I need more calories. Can you give out some suggestions of where I can increase calories if needed. Please remove broccoli from any recommendations you may have haha
breakfast - meal replacement (220)
ReplyDeletemorning snack - baby carrots (35)
lunch - 4 eggs, onion, bell peppers, cilantro, roma tomato (475)
afternoon snack - sweet potato, banana (306)
dinner - grilled shrimp and vegetables, orange
(440)
total (1477) goal (2100)
Breakfast- Fiber Drink (70) Apple and Spark (110)
ReplyDeleteSnack- 1/2 cup blueberries(44), 2 tbsp almond butter(101)
lunch- spinach (45) baked chicken breast (159) 10 baby carrots (40) 10 Almonds(85)
Snack- Green Apple(75) and Almond Butter 2tbsp(101)
Dinner- Small Sweet Potato(103) Onion(41) Bell Pepper(51) Zucchini(31) 10 Almonds(85)
Total: 1,141
I know I am under in my calorie intake. Where should I increase?
Breakfast: 2 scrambled eggs with onions, bell pepper, tomato, cup of fruit salad, 1/2 tbspoon of honey (388)
ReplyDeleteSnack: Meal replacement shake (220)
Lunch: chicken breast, carrots, guac, cashews (574)
Preworkout/Afternoon Snack: cup of fruit salad with almond butter (200)
Dinner: Lettuce wraps, carrots, cashews (428)
Total: 1,810
Mike - show me a breakdown of calories per meal and a "goal" number of calories for the day so I know if you are getting enough or too much. "Goal" calories is "bodyweight x 10" calories.
ReplyDeleteBryce - food looks good but now the assignment is to show calories totals per meal and for the day. And you are aiming for "bodyweight x 10 calories" per day. Go to livestrong.com and set up a free account or buy the app for 2.99.
ReplyDeleteAlex - fantastic job of calculating calories. Do not go by livestrong goals. Remember I told you that since you crossfit you would demand another 300-400 calories?
ReplyDeleteElizabeth - very smart to have the shake to get enough calories, immediately I noticed lunch was too low. Make adjustments as necessary to get enough.
ReplyDeleteElizabeth - do not pay attention to the livestrong goals.
ReplyDeleteKathy - excellent job of getting in the calories, but try and replace some of that "healthy fat" for protein.
ReplyDeleteEric - great job on the calculations, notice the dinner is significantly bigger than the other meals. Try and balance that out from now on.
ReplyDeleteLauren - you will have to work to get in those calories, good job on calculating. sleeping in had a little to do with you being one meal short today.
ReplyDeleteLamanda - give me your "goal" calories along with actual calories. Also, eat some protein with those snacks.
ReplyDeleteLauren - green tea (not lipton or nestle) is good - herbal only.
ReplyDeleteWill - if I were to guess that is to low calories for your "goal". Next time show me your "goal calories" along with your actual calories.
ReplyDeleteKandis - great job! You ate really well, we are not going by livestrong for goal calories. Goal calories are "bodyweight x 10" and if you workout about 300 more.
ReplyDeleteMia - great job, that dinner sounds delicious!
ReplyDeleteMaria - great job except for dinner is too much, I would cut out the rice on that meal.
ReplyDeleteKellie, Kellie, Kellie - too low calories, I am happy you are able to see that. Aim for "bodyweight x 10".
ReplyDeleteChristina - you had the dressing! How dare you! :-) Let me know your goal calories and try to eat 5 meals every day (3 meals and 2 snacks)
ReplyDeleteZach - never too late to eat, especially if you are up until 1am....it is all about what you eat. Your extra meals can be your pre-workout and post-workout meal. That would give you your extra calories. Have 200 pre and 200 post. Not all broccoli of course :-)
ReplyDeleteJason - gotta get more my friend, let's try to improve tomorrow.
ReplyDeleteMichelle - on this day breakfast and mid morning snack could easily be increased. For tomorrow's food journal just show me the total calories for each meal, not individual items.
ReplyDeleteCallie - honey and fruit in the same meal is not neccessary. And at lunch, pick either cashews or guacamole, not both. Dinner should have meat instead of cashews. Let me know your goal calories along with your actual calories.
ReplyDelete