Saturday, January 8, 2011


This is the final week of the Lean Eating program. They have us doing a depletion, if we want to. I'm doing it. I want to see what happens with my body. I'm 10-15 lbs heavier than I would be going into a competition but I've got a good bit of definition that might show more when depleted.

Here's the plan for Sunday-Wednesday.

  1. Eat 5 meals over the course of the day.
  2. Limit carb intake by avoiding all starches, sugars, and colourful fruits and veggies. [In other words, the only carbs you'll eat will be "green and white" veggies such as leafy greens, broccoli, cauliflower, asparagus, zucchini, celery, green beans etc.]
  3. Eat 1 serving of lean protein per meal (equivalent to either 20g of protein for women or 40g of protein for men).
  4. Include fats amounting to 0.5 g/lb of body weight (BW), divided amongst your meals. [Keep it simple: estimate your total fat intake for the day by dividing your body weight by two. Then just spread this amount out over the day.]
  5. Drink 1 gallon (4L) of water [it's easiest to fill up a gallon jug and just sip from it all day until it's gone]. (I go up to 1.5 to 2 gallons on Tuesday)
  6. Add the same or slightly more salt than usual to your food.
The workout includes 30-60 minutes of fasted cardio & a total body resistance workout.

They only give us two days out so I know that Monday I'll do this resistance workout:

(1a) Barbell bench press 4 8-10 :45
(1b) Bent-over barbell row 4 8-10 :45
(2a) Barbell overhead press 4 8-10 :45
(2b) Dumbbell Romanian deadlift 4 8-10 :45
(3a) Barbell curl 4 8-10 :45
(3b) Barbell triceps extension 4 8-10 :45
(4a) Kneeling rope cable crunch 4 8-10 :45
(4b) Standing calf raise 4 8-10 :45
I won't workout at all on Thursday-Saturday. I'll get to sleep in! lol

I'm a little nervous but think I can do this. I'm re-feed for Saturday & Sunday after I take my pictures & then going back on the program to lose these last 10 lbs. It's time to do it.

As for my workouts--I think I'm going to do one of the programs from PN. I'm leaning toward Krista Schaus' Next Level or John's Body Transformation. The Body Transformation program is VERY similar to the workouts I've been doing so I may go for the Next Level.

I've got all the tools. I am finally putting them to work. I've maintained my initial loss, now I need to finish it.

Came back to add:

So far here's what I've got--I will eat the same things over & over cuz it's easier to get a plan down...I need 75 grams of fat based on my bodyweight. I'll take 20 fish oil capsules to get me up to that fat level...4 per meal.

1 c Fage 0% yogurt to get to 20 grams of protein I have to eat a full cup & I only have fat free in the house so that's what I'm gonna eat. I don't know what kind of vegetable I'll eat...I'm leaning toward green beans.

3 egg whites/1 whole cooked fritata style with onions, mushrooms, & spinach w/1/4 c cheddar cheese--20 gram protein , 10 grams of fat

Large salad with olive oil vinegarette 1 tbsp evoo=13.5 grams of fat
Tuna (2.25 oz = 20 grams protein & 2 grams of fat)

Dinner will be a toss up because my husband will do the cooking.

It will include chicken, center-cut pork loin, ground turkey & a vegetable of some sort--a salad w/evoo will be added

When I get to the starch days I'll eat the same proteins & substitute vegetables for sweet potatoes, butternut & acorn squash.

If I stick to this plan I will probably drop a bunch of body fat...I wonder if I could do it for 2 weeks...


Wennndy said...

You get DAIRY??? Lucky! And zucchini??? and cauliflower???

Did they say anything about coffee?

Deb said...

They didn't say no dairy so I'm assuming dairy is okay...Maybe I should ask. If no dairy then I'll add chicken. I'm allowed BLACK coffee only.

Wennndy said...

If you can have dairy then have it! :) The last month before a show I cut all dairy. It's shocking how much your stomach goes down when you cut it. Or maybe it's just MY stomach that flattens. :)

They took me off coffee the last couple days of the depletion when my water got cut. It will be interesting to see if they cut the coffee out for you (and this just occurred to me because I am a nerd, and you don't need to answer it, but if you can have dairy, why do you have to have BLACK coffee? Yuck! I hate black coffee. YUCK!)

Deb said...

Because I'm a geek & I'm online all the time...

They don't want us having any drinks with calories in them...Thus no milk. I'm probably going to cheat there. I only use skim & only about 1/2 c.

I never thought about dairy affecting my stomach. So, even if they say dairy is okay I've already decided that I'll do the fritatas for my first meal & add a chicken meal for later in the day.

stacey said...

Good luck Deb! I am another one that gets major bloat from dairy.

Wennndy said...

If you do kick all dairy, lemme know! I wanna know what your tummy does.

If they load you way up with salt and water, and then cut salt and water, don't be surprised if they make you change your water for tea. Booo! We hate that. BOOOOO!

Wennndy said...

Er, that'd be "coffee" for tea. I haven't had enough coffee yet haha

Laura said...

Nobody but nobody makes Mistress Laura exchange coffee for tea!

You know, I bet dairy isn't allowed. Even if you don't have an intolerance it's got a ton of carbs from the lactose, damnit.

Anyhoo, I'm taking notes here because I may have to do a photo shoot or the like sometime this spring and I've been thinking the results will be better if I'm not retaining as much water as usual.

You can do this!

Blog Archive