2nd diet change

We're getting better at following the diet, but many of you are still not "to the T". It's importnat to understand that I can't tell you what to change, if you aren't consistent. When I say consistent, I mean with nutrition and cardio. I was looking for a two pound drop this week. If you had that, stay the same. If you didn't have to drop anything last week, go back and read my previous post. If you weren't down and need to drop again, here is your second calorie change:
Take all the extra fats (EVOO, PB, Flax)out of your diet from your lifting and cardio days. Leave it in on your rest day. Everything else stays the same.

First diet change

We are now two weeks into the Follow Bill Challenge and just about everyone was down in weight this week. I can't stress to you enough how important it is to follow these directions to the T. I applaud all of you for your honest feedback when I asked how your diet and cardio went. However, I realize that we have work to do.
If you did not follow 100%, you need to stay on the exact same diet/cardio no matter what your results were.
If you did follow the plan 100% here is what you do next.
1.) if you were down 3 or more pounds from your initial weigh in, don't change a thing. Keep it going exactly.
2.) If you gained weighed, stayed the same or lost less than three pounds since the initial weigh in, you are going to cut calories. Let's start with your rest day. Keep your protein and fat the same on that day, but lower your carbs down to no more than your muscle pounds. So if you have 150 pounds of muscle, you would cut your carbs down to 150 on your rest day. Also, on your cardio days, take the peanut butter out of your diet. Keep your weight training days the same. Feel free to email me with questions.
Keep going.
Bill

This week you should simplu be following your diet and exercise program to the T. It is very important that u tell me ANYTHING you do differently than your plan. We will weigh in next week and you'll get your instructions from there. Go get 'em
Bill

Your next assignment

I need a hard copy print out of your starting diet. I should have 3 days.
Your lifting days, Your cardio days and your rest day.
Also, If were not at the gym today to get your before picture taken, Remind me this week.
Follow the plan.
Bill

password/username

for your pf champs food log, the first letter of your first name is capital and so is the first letter of your last name for your password. For example, mine would be:
Bill
BillL

Cardio, Rest days and Cheat meals

In order to finish out your instructions you need to know about your cardio, rest days and cheat meals. Let's start with the easy one first...cheat meals. Plain and simple, no cheat meals or high calories days at all for the first 3 weeks.

Cardio. I want all of you doing max-ot Cardio on your non-lifting days. I'd like it to be done here at the gym if possible. I'm thinking of putting together a max-ot cardio class where 5 of you can do it at the same time with a trainer up there giving you the business. For those that don't know, max-ot cardio is 16 minutes of very intense cardio.

Finally rest day nutrition. On your one rest day, I'd like you to keep your calories the same as your workout days of now. However, you won't have any of your post training starchy carbs or DGC so you will have to replace that with oatmeal, Pro MR/MS or CORE MRP.

One more thing. I want and expect you to follow me to the "T". Even if you don't understand why. However, if you do do something different or mess up, I need you to tell me. Otherwise, I'm going to assume you are doing it perfectly.

Attention PF Champ online foodlog users

You will be able to use your online food log starting tomorrow afternoon (this will also last you for dream team as well). Your username is going to be your first name and your password is going to be your first name with last initial. Let me know if you have any problems...we can change your username/password later.

Sample Day of PF Champ

http://www.personalfitnesschamp.com/Members/DailyReport.aspx?date=9/5/2011

The rest of your diet

It's a good idea to keep track of your daily calories. A very good guideline is to multiply your fat free mass by 20. Your calories should not be higher than this. For example, I would have 147 (my fat free mass) x 20 calories = 2940 calories
Your carbs should be roughly 35% of your total calories. So multiply your calories by .35 and divide that number by 4 to determine your total carbs. For example, I would have 257 carbs.
Your fat should be roughly 20% of your calories. So multiply your calories by .20 and divide that number by 9 to determine your total fat. For example, I would have 65 grams of fat.
Your protein should be roughly 45% of your calories. So multiply your calories by .45 and divide that number by 4 to determine your protein. For example I would have 330 grams of protein. Notice this is a tad higher than yesterday, but this is where I'm going to start and I will not go lower than the number we determined yesterday.
Your next assignment is to use the foods, plan and numbers I gave you to make a plan. If you signed up for the PF Champs food log, you can start using that today.
Bill