likepaperlikemichaelscott
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Phase II
Star this Commitment
Week 12 of 12
likepaperlikemichaelscott commits to:
Eliminating the consumption of all poisons (drugs/alcohol).
12
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No more reports due
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My Commitment Journal
 likepaperlikemichaelscott
July 12, 2017, 9:14 PM
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Update: -No drugs in the AM -Two drink max - PM -Stick to hard alcohol with soda water |
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likepaperlikemichaelscott
July 12, 2017, 12:18 AM
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The Last Mile: Losing the final 5-10 pounds Eat one of the following meals every 3 waking hours - be exact! 50 grams of whey protein isolate + half a cup of nuts or two tablespoons of peanut butter 225 grams of cooked, white, non fatty fish (no salmon, mackerel, etc.) + half a cup of nuts or two tablespoons of peanut butter. Acceptable fish include, but are not limited to, lean tuna, white fish, bass, catfish, pike, whiting, and flounder 225 grams of cooked turkey or chicken + half a cup of nuts or two tablespoons of peanut butter 225 grams of cooked fattier protein: red meat (à la flank), ground beef, fatty fish, or dark poultry + one tablespoon of olive oil or macadamia oil 5 whole eggs Unlimited quantities of the following at each meal Spinach Asparagus Brussels sprouts Kale Collard greens Broccoli rabe Broccoli and other cruciferous vegetables This diet is for a 90 Kg male at 10-12% bodyfat Remove 30 grams of the standard 225 protein for each 4.5 kilo you weigh below 90 However never lower than 110 grams regardless of your weight You MUST eat a meal every 3 hours Especially when waking up Especially before bed One cheat meal every 7 to 10 days |
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likepaperlikemichaelscott
July 12, 2017, 12:16 AM
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| Eat fermented foods: cheeze, japanese natto, kefir, kimchi, sauerkraut, fermented fish, unsweetened yoghurt and fermented kombucha tea | |
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likepaperlikemichaelscott
July 12, 2017, 12:15 AM
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Mistake 1: Not eating within an hour of waking up Preferably 30 grams of protein within 30 minutes of waking up Mistake 2: Not eating enough protein At least 20 grams of protein per meal Mistake 3: Not drinking enough water Drink more water, especially on cheat days Mistake 4: Believing that you will cook, especially if you are a bachelor If you usually don’t cook, get canned and frozen food the first week |
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