How I lost 10
pounds in P4 with all the details hope this help.
Basically eat regularly everyday but
Sunday and Thursday. Eat meat/protein on those days
On a Sunday - SD
Morning: pot of coffee with half
Snack: green tea
Lunch: more coffee
Dinner: P3 way to do a SD: fried it
in butter and ate it with an apple, always lost more with an apple. as much as you
can eat, any where from 16-18 oz. of meat.
then four days later - Tuna day,
here are the details from a handout I have..
"TO AVOID A STEAK DAY:
This method is not meant to take
the place of a steak day. It is only intended to drop some weight when you are
getting close to a required Steak Day.
If you see a Steak Day drawing
near, you can do the following, which will usually bring your weight down a
pound or so the next day.
1) Drink lots of water that day;
2) Don’t eat until lunch;
3) Have a whole can of tuna (water
packed), or chicken with mayo on either lettuce or celery for lunch;
4) Have a big portion of protein
for dinner with a small salad and 0-1 carbohydrate dressing (ex. Ranch);
5) If you are extremely hungry, you
could also have 2 eggs for breakfast."
Morning: pot of coffee and half and
snack: hard boiled egg
Lunch: 6 oz can of tuna 1/4 cup of
mayo and a cup full of celery
Dinner: steak 18 oz. with a small
salad with some Ranch.
I did this cycle two times where I
did a SD on a Sunday, four days later did the Tuna and so on and so fourth. And
I did NOT exercise at all.
Hope this helps.
If you’re curious, here's one of my
menu's that I eat on reg. days and maintain.
Wake: Pot of coffee with 4T of half
and half cal: 80
Bfast: Smoothie w/ 1 c of 0% Fage 1
C of blended strawberries: 210
snack: 1 oz of almonds and 1 cheese
Lunch: chicken salad 561
1 oz of
3 c of
Snack: hard boiled egg 70
Dessert: jay robb or shakeology 120
snack 2 c Cherrios (gluten free) 1
c soy milk 300
Total calories: 2080
notes: drink 2L of water and 30 min
exercise on Treadmill