Week 6 – August 2, 2016

Body Fat Percentage: 37.18%

Goal: 30%

Pounds Lost: 11
Inches Lost: 17.75

Samosa

You almost had me, samosa!

THE PLAN

We need a plan when we are on protocol. We need a plan to be successful. We need a plan for the day, the week and beyond! The plan this past week was to keep counting carbs, drink lots of water and keep on protocol. For the most part that worked. There are always little bumps in the road. Little temptations that pop up just to test us! There were quite a few of those this week.

A Bump in the Road

I was out and about and running late for my hair appointment and was starving (sound familiar?). I had no time to go home for my IP lunch. Next door to the Hair Dresser is this great little Indian Café that I like. The Samosas were calling me. I went in, ordered them with a cup of tea and was really going to just sit down and eat them when the Strong Sally woke up and said “What are you doing? You cannot have those!” It was like waking from a dream. Our hunger can drive us and our mind wants us to have what we recall as being the perfect answer to that hunger, our Plan goes right out of the window. We are on auto-pilot! I did not eat the Samosa, I packed them up to go and took them to my Hair Dresser. That was a close one! The trick is to listen to that strong voice inside of you that is keeping you on your protocol. By choosing not to have the Samosa I started to reprogram my Auto-pilot. Each time we do that it will get easier and easier. We learn a lot about ourselves and our habits when we are on this diet.

The BIG Plan

When I started this Tune-Up I knew that I was going to have a few weeks that would interrupt my progress. We have family coming to visit for a big celebration and reunion. This week I have planned to modify my phase 1. I will be sticking to my Phase 1 as much as possible but then I will participate in the events. As a Vegetarian doing IP it is a little more difficult to eat out because I do not have my usual protein choices available. My Goal during this time is to not gain any weight and even lose a pound or two. Once the company is gone and the events are over it is back to strict Phase 1 and getting to my goal of 30% fat to lean mass.

When you come in each week it is always good to tell us what events or obstacles you may have coming up, so we can help you make a plan.

Diet Journal Week 6
MondayTuesdayWednesdayThursdayFridaySaturdaySunday

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Cucumber & 1 cup Red Pepper, Strawberry Banana

Dinner: Egg Souffle and Spinach

Snack: IP Orange Wafer

Stress Reduction: Meditation & Bath

Water: 72 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3

Exercise:

  • Yoga

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 Cups Bok Choy with Ginger and Garlic, Strawberry Banana

Dinner: Tofu StirfrySnack: IP Lemon Wafer

Stress Reduction: Meditation

Water: 80 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3

Exercise:

  • Walk on Tread Mill

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Cucs, salad and Chocolate Drink

Dinner: 8 oz. Veggie Burger , 2 cups Yelow Suash

Stress Reduction: Meditation & Bath

Water: 84 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium

Exercise:

  • Walked and Yoga

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Red Pepper, Cucs, Strawberry Banana Drink

Dinner: 8 oz. Eggs, 2 cups Arugala and Tomatoes

Snack: IP Chocolate Chip Muffins

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise: Yoga

Breakfast: Tea (no sweetener), IP Lemon Wafer

Lunch: 2 cups Cabbage Strawberry Banana Drink

Dinner: 2 Cups of Yellow Squash chopped tomato

Snack: IP Blueberry Cranberry Drink,

Stress Reduction: Meditation & Bath

Water: 72 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise:

  • Walk

Breakfast: Tea (no sweetener), IP 1 ½ Lemon Wafer

Lunch: 2 cups Red Pepper, Cucs, Strawberry Banana Drink

Dinner:

Snack: IP Chocolate Chip Muffins

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise:

  • Yoga and walk

Breakfast: Tea (no sweetener), IP Blueberry Cranberry Drink

Lunch: Zuchs with Basil Tomato and Chocolate Drink

Dinner: Eggs, 1 Cup Tomatoes and Salad

Snack: IP Orange Wafer

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3

Exercise: Yoga