I am down 10 lbs since I started following Corey's nutritional plan on June 13th ... just a little over 3 weeks. I had a "cheat day" on Friday, July 4th as we had a huge party out here on the farm. But, I recovered on Saturday and am back on the plan. Still in the "fat shredder" stage on this program, which is relatively low on carbs. Today I will run 3-1/2 miles in the morning, then work out (strength training) for an hour this afternoon with Corey.
My meal plan allows 5 units of protein, 2 units of dairy, 1 fruit, 2 veggies, 1 starchy carb, 1 fat, 1 protein bar, 1 pre-workout drink, and 1 "snack." Here is what I will eat today:
Pre-Run Drink: Protein shake made with cold water & crushed ice, instant coffee, sugar-free chocolate syrup, banana & scoop of protein powder.
Breakfast: 6 egg whites, scrambled with chopped peppers, onions & broccoli; 1 medium whole-grain bagel with 1 Tbsp fat-free cream cheese.
Lunch: Protein bar & sliced apple (light because I will be working out at 2 o'clock and don't want a lot setting on my stomach)
Post-Workout Recovery Drink: Protein shake made with 1 scoop of "cookie dough" flavored protein powder, sugar-free chocolate syrup, 1 cup skim milk and crushed ice.
Supper: 6-oz. chicken breast, lettuce salad w/ lots of chopped veggies, 1 Tbsp olive oil & balsamic vinegar, 1-oz. feta cheese
Extra Snack: If I am hungry, I still have "room" for a protein shake made with cold water & crushed ice, one scoop of "cookie dough" protein powder and sugar-free chocolate syrup.
I also will record all of this into my free FitDay account online. FitDay is an online diet journal that lets you track your calories, protein, fats, carbs, exercise and etc. I find it helps me stay accountable and gives me good feedback about my weight loss progress, figures my bmi, and helps me stay on track to reach my goals. The fact that it is FREE doesn't hurt, either!