STARTING PHASE 4 (Building Muscle Meal Plans): READ FIRST

This plan is different from the previous 3 stages. You will most likely NOT lose weight doing this plan (or minimal) because you’ll be building muscle. So you’ll be losing FAT but with gaining muscle you’ll notice more progress in losing inches versus weight. If you’d prefer to still drop a lot of weight I’d recommend going back to Phase 1, 2 or 3 and re-doing one of those plans.  OR… you can reduce your portion sizes so you have more of a calorie deficit and still do this plan (but you’ll probably want to reduce by about 500 calories).

Building muscle will help you lose fat LONG TERM. A lb of fat burns about 6 calories for you a day while a lb of muscle about 60 (ten times that!)! More muscle equals more calories burned. 

Fat Loss, Dairy-Free, Gluten-Free & Diabetic Friendly- Make sure to read notes on alternative products to stay within this guideline. Example: Purchasing Gluten-Free bread instead of whole wheat bread or omitting cheese in a recipe if you’re dairy-free, etc. These meals should still be low on the GI for Diabetics but you’ll want to test your blood sugar levels and discontinue this plan and move to a previous one if the portion sizes prevent a problem with your levels. 

  • By admin
  • 7/31/2014



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