QuickStart Guide
This is a quickstart reference with example meal plans and example exercise routines. Please read the rest of the site for more information.
Rules:
No Flour, or anything with flour in it (bread, pasta, some sauces)
No Sugar
No Personal Binge Foods
No starchy foods until you are at your target weight
Everything must be weighed or measured or a unit
Plan your meals ahead of time
Example Food Plan
Men
Breakfast
2 eggs
1 packet grits (~1 oz)
1 banana
1 tablespoon of butter
Lunch
6 oz green beans with onion and mushrooms
6 oz lettuce, tomato, carrot, cucumber salad
1 tablespoon dressing
6 oz hamburger meat
Dinner
4 oz sweet peas
6 oz okra creole
1 tablespoon olive oil
6 oz steak
1 orange
Women
Breakfast
4 oz plain greek yogurt
6 oz blueberries
1 oz granola
1 tablespoon oil
Lunch
6 oz raw carrots
1 tablespoon Ranch
6 oz squash
4 oz chicken
Dinner
6 oz salad
1 tablespoon dressing
6 oz butternut squash
4 oz catfish
6 oz strawberries
You will need to purchase a digital scale, tupperware, and a lot of delicious food.
Have your food for the next day prepared and ready to go in the morning. You will need to bring your lunch to work and be prepared to bring a good number of meals with you when you travel, or at least bring your scale along and shop locally when you arrive. This food plan does allow for eating out, but it should be kept to a minimum.
Exercise
Weights:
Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Barbell Rows 5x5 Deadlift 1x5
Alternate and skip Days – Monday do A, Wednesday do B, Friday do A, Monday do B, Wednesday do A, etc etc
Start with an empty bar bell. Add 5 pounds a week until it becomes difficult. Then add slowly and be careful.
Cardio
Biking
I bike 10 miles in the morning and 10 miles in the evening.
It is fun, saves gas, and doesn’t kill your knees.
Be safe – wear a helmet – learn the rules of the road
Running
Couch to 5 Kilometers (C25K)
Swimming
Swim
Stretching
Stretch all major muscle groups before you go to bed – not before you exercise or lift.
Find a partner or join a gym or a club for motivation and accountability.
SLEEP
GET 8 HOURS OF SLEEP A NIGHT
Failure to prepare is preparing to fail.
Rules:
No Flour, or anything with flour in it (bread, pasta, some sauces)
No Sugar
No Personal Binge Foods
No starchy foods until you are at your target weight
Everything must be weighed or measured or a unit
Plan your meals ahead of time
Example Food Plan
Men
Breakfast
2 eggs
1 packet grits (~1 oz)
1 banana
1 tablespoon of butter
Lunch
6 oz green beans with onion and mushrooms
6 oz lettuce, tomato, carrot, cucumber salad
1 tablespoon dressing
6 oz hamburger meat
Dinner
4 oz sweet peas
6 oz okra creole
1 tablespoon olive oil
6 oz steak
1 orange
Women
Breakfast
4 oz plain greek yogurt
6 oz blueberries
1 oz granola
1 tablespoon oil
Lunch
6 oz raw carrots
1 tablespoon Ranch
6 oz squash
4 oz chicken
Dinner
6 oz salad
1 tablespoon dressing
6 oz butternut squash
4 oz catfish
6 oz strawberries
You will need to purchase a digital scale, tupperware, and a lot of delicious food.
Have your food for the next day prepared and ready to go in the morning. You will need to bring your lunch to work and be prepared to bring a good number of meals with you when you travel, or at least bring your scale along and shop locally when you arrive. This food plan does allow for eating out, but it should be kept to a minimum.
Exercise
Weights:
Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Barbell Rows 5x5 Deadlift 1x5
Alternate and skip Days – Monday do A, Wednesday do B, Friday do A, Monday do B, Wednesday do A, etc etc
Start with an empty bar bell. Add 5 pounds a week until it becomes difficult. Then add slowly and be careful.
Cardio
Biking
I bike 10 miles in the morning and 10 miles in the evening.
It is fun, saves gas, and doesn’t kill your knees.
Be safe – wear a helmet – learn the rules of the road
Running
Couch to 5 Kilometers (C25K)
Swimming
Swim
Stretching
Stretch all major muscle groups before you go to bed – not before you exercise or lift.
Find a partner or join a gym or a club for motivation and accountability.
SLEEP
GET 8 HOURS OF SLEEP A NIGHT
Failure to prepare is preparing to fail.