9.28.2017

Food Diary for FASTer Way to Fat Loss

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A little more than a week stands between me and the end of my first round of FASTer Way to Fat Loss. For the past 6+ weeks I've been sticking to a meal + fitness routine. I explained why I started this program in this post, and gave y'all an almost half way through update in this one. The one question many of you have asked me is: what is your meal plan like?

I thought it'd be easiest to answer that question by sharing a breakdown of a typical week. I'm sharing my tips + some of my favorite brands below. And if you're interested, the next round starts October 9th!! You can sign up with my trainer Val, here. I'll be doing this next round too and would love to do it with some of y'all! Would be great motivation and encouragement :)

A few notes before we begin:
  • Typically the days are the same each week, food wise. Some weeks a juice cleanse or all day fast are added (which is 100% optional). But that's only about two days during the entire program. So, we'll just follow a typical week for this post's sake. 
  • Calories are tabulated through the My Fitness Pal app. During the Prep Week (first week of the round, so this program is technically 7 weeks) you'll learn more how to log your daily food and how many calories you should be consuming. For my case, 1620 is the total amount of calories I should consume each day.
  • Each day you break your FAST at around noon. You want to work your body down to an 8hr feeding window each day. The longer your body is in a FASTed state, the more calories you'll burn. You won't start out doing this your first week. You will gradually work towards this. Took me about two weeks into the program for my body to adapt. 
  • I highly recommend these wireless headphones for your workouts. I learned early on that a cord getting in the way was less than ideal. 
  • The last piece of advice is make sure you consult your doctor and/or dietitian. I am no expert. And after an entire juice cleanse debacle where I had to quit for health reasons, I learned the lesson that I should have consulted someone and did more research first. Same goes with any aspect of this (or any) program. Just do what is best for you, your body and your health. 




Monday and Tuesday
Low Carb + Sprints

On Mondays and Tuesdays I will typically do my workout before work. These days consist of sprint intervals, usually on an elliptical, bike or treadmill + some light abs. These workouts are designed to get your heart rate up, so you burn fat and sweat out the toxins. I'll drink anywhere from 32-50oz of water during and after my workout, till I break my FAST at noon. I'll have a 12oz black coffee anytime during the morning. Black coffee or herbal tea will not break your fast. You can also have creamer and sugar, just make sure it's under 50 calories and be sure to log it in your food diary. 

At around noon (or sometimes later if I'm not hungry yet) I'll have my protein shake. I prefer the taste of CalNaturale Svelte Organic Protein Shake. You can get them from Amazon and they come in many flavors. This one tastes just like a chocolate milkshake (I'm not lying)! 

Then around 2:00pm or so I'll have "lunch." Which is usually a cobb salad or honey roasted turkey with a low-carb wrap, lettuce and chipotle mayo. The Mission Carb Balance wrap is perfect for low carb days, as it's only 4 net carbs (carbs minus fiber). My favorite cobb salad is from Au Bon Pain; the Chicken Avocado Cobb with Avocado Greek Yogurt Ranch Dressing. So, so tasty. Another option is low fat or light chicken salad. I LOVE the one from Territory Foods. It's very tasty and high cal, which helps get your calorie intake in for the day. This can be hard sometimes on low carb days.

Snacks on low carb days: cucumber and hummus, roasted almonds, hard boiled eggs, low carb protein bars, herbal tea, salami, prosciutto or low cal cheese. Yes, I still eat cheese and meat!! 

For dinner I have been eating a lot of shrimp, tilapia or salmon. I love blackened tilapia. I'll pair with brussels sprouts, roasted broccoli or a side salad. 

The main point of low carb day is to stay under 50 net carbs (carbs minus fiber). The more fiber you consume, the more carbs you can have. Just be very careful with this, ha. When using the My Fitness Pal app, it'll track all of this for you. So you can easily plan out your meals a week in advance. Make sure you also note that fruit, veggies and gluten free snacks STILL HAVE CARBS. Read your labels carefully and play around with the MFP app. 

Wednesday and Thursday
Regular Calorie + Strength Training

Yesssss, now we can have carbs! I usually do these workouts in the evenings after work, as they can take a little bit longer. Strength training days consist of lifting weights and abs. One day you'll focus on legs and back, the other day you'll focus on arms and abs. The beauty of this program is that you're given workouts for at home, at the gym or beginner level. So you don't have to be a pro or have a gym membership. I bought weights and a yoga mat from TJMaxx so I can do these workouts in my apartment. 

I'll sleep in these mornings to rest up, but continue consuming lots of water and coffee till I break my fast at noon. I'll usually break this with a Dannon Light & Fit Strawberry Greek Yogurt (only 80cals) + add a scoop of Kashi Berry Crunch (my absolute favorite). This makes it like granola in your yogurt. I could eat this for breakfast, lunch and dinner, ha! 

For lunch I'll have either a salad from Sweetgreen, another Territory Foods meal, a turkey sandwich (yes I still eat bread and gluten) with an apple (cutting out the potato chips is key), or leftovers from dinner the night before. Sometimes if I have a big "breakfast," I'll opt for a smoothie from the Protein Bar or Jamba Juice.

Snacks for regular calorie day: Grab the Gold Bars (high protein and taste like peanut butter crunch), almonds, rX bars, fruit of any kind, protein bars, almonds, pretzel crisps and hummus, cheese, blue corn chips and salsa, avocados, etc. 

For dinner I'll either make gluten free pasta with ground turkey meat sauce (the quinoa and brown rice pasta from Trader Joe's is 100% my fave and tastes just like pasta. Corey even tried it and says it tastes no different), have another fish with veggies, chicken and sweet potato fries (love sweet potatoes!!), or another Territory Foods meal. 

The key for regular calorie day is balancing your macros (which again, you can do in the My Fitness Pal app). Macros are 50% carbs, 30% fat (mostly good fats like avocados), and 20% protein. Based on what you eat throughout the day, you want to hit these macros as close as you can. You don't want to eat too many carbs or too much fat. You can still have cheese, bread and wine!! Just make sure it's factored into your macros and you're still eating enough substantial food for your workouts. 

Fridays and Sundays
Low Calorie + Active Rest Day

On Fridays and Sundays you focus on low calorie and active rest. Meaning, you still focus on hitting your macros but you eat 25% less calories. So for me, I consume 1620 calories each day (or I try to). On low cal day, I focus on eating 1215 calories. I consume a lot of the similar foods I have on regular calorie day. And for the active rest you can either do a yoga class, light jog or run around your neighborhood or at the gym, a long stretch session, spend time in the sauna or just rest, ha. It's up to you!

Saturday
Strength Training Day Calories + Leg Day

Saturdays I'll be honest are the hardest workout. BUT I love that it falls on a Saturday. I'll take my time waking up, have some coffee and water, and hit the gym around 10:00am. There's usually no one in my apartment building's gym at this time. Leg Day focuses on a lot of speed intervals with lunges, leg exercises and high intensity abs. I crushed last week's!! It took me about 4 weeks to really do the workout and finish it entirely. So don't get discouraged in the beginning. 

The best part is, if you crush the workout you can enjoy 25% MORE CALORIES!! These are the days you'd consume that breakfast bagel, cupcakes or lots of bread, beer or wine, etc. Obviously still stick to your macros for the day, but you can consume more calories. Ideally you eat your "reward food" right after the workout. For me, that's definitely Chick-Fil-A, a blueberry bagel from Bethesda Bagels or game day food. It's perfect this day falls on a Saturday, because resisting game day snacks is next to near impossible, ha. 



Okay, so I know that's a TON of information. And I won't lie, I was super overwhelmed at first. But, you totally catch on quickly. Plus, that's why you start with a prep week. Gives you seven days to try out the program, ask questions and get into a routine. Which was super helpful to me and a large reason that I've stuck with this program. I have really good days, and some days I just can't stop snacking on the pumpkin crunch caramel corn at work. It happens. It's about balance. And for me, I have consistently worked out 4-5 days a week for the past five weeks. That's a HUGE win for me. 

If you have any further questions, don't hesitate to email me or comment below. Happy to help! And don't forget to signup to do the next round with me. I'm very excited to kick off my second round, and plan to focus on discovering more recipes and building up my strength in the gym.


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