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Old 06-06-2007, 10:10 AM   #11
smjezzy
LAWL since 2/07
 
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Join Date: Mar 2007
Location: Texas
Posts: 568

S/C/G: 240 / 226.2 / 130

Height: 5'1"

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8 WEEK MAKEOVER

Originally posted by DreamerNTN

This is an explanation of the 8 week makeover that LA is promoting right now.

Everything in this post has already been posted on the board here in one form or fashion. I simply brought all the bits of information together and clarified some of the details with Katie. We also ran it by one of the moderators. Thanks to everyone who contributed. I appreciate all the time and effort that people have taken to help me here. Maybe this will help someone else. I am on day 5 and have lost 6 pounds.
Very special thanks to Katie for sharing.

8 WEEK MAKEOVER
Phase one: 1st two days do Fast Forward

FAST FORWARD PROGRAM INSTRUCTIONS (UNLIMITED)

Use this menu for two days during the Fast Forward weight loss phase. Select your foods from the list below. No bars for first two days.

YOUR DAILY MENU:

Unlimited proteins
Unlimited raw, green vegetables
16oz Fast Forward drink mixed with 16 oz water; sip throughout the day (Refrigerate drink bottle after opening)
¼- ½ tsp Morton Lite Salt
Water – eight 8oz glasses (Perrier, seltzer water, or mineral water may be substituted)

NO OTHER FOODS SHOULD BE USED DURING THIS PHASE – avoid eating bread, pasta, milk, starchy vegetables such as potatoes, peas and corn, and condiments (relish and ketchup). Additional foods will be introduced in the next phase of your program.

Feel free to use butter, margarine, or oil (any type) in preparing your foods. Use oil and vinegar, LA Salad Dressings, or light salad dressings on your salads.

FOOD SELECTIONS:
Protein Choices – Unlimited. Can be consumed with skin, but no breading

Beef: Arm roast, chuck roast, club steak, filet mignon, flank steak, ground meat, round steak, rump roast, sirloin steak, T-bone steak

Chicken and Turkey: Breast, drumsticks, ground, thighs, wings

Eggs: If you choose to have eggs, please limit to 2 per day

Egg Substitute: Plain varieties, such as plain Egg Beaters

Lamb: Chop, crown roast, cubed, flank, loin

Liver: Beef, calf, chicken

Pork: Tenderloin

Seafood: Fish: bluefish, calamari, cod, crayfish, flounder, grouper, haddock, halibut, king mackerel, lake perch, mahi mahi, orange roughy, pike, Pollock, red snapper, salmon, scrod, sea bass, sole striped bass, swordfish, tilapia, trout, tuna (fresh or canned, packed in water only), walleye, whitefish, yellow tail
Shellfish: clams, crab, lobster, mussels, oysters, scallops, shrimp

Veal: Chop, cubed, cutlet, rump

Vegetarian Proteins: Seiten – 4 oz per serving
Soy cheese – 3 slices (approximately 2 oz) per serving
Tofu – 1 cup (8oz) per serving

Vegetable Choices – Unlimited: Use fresh, raw vegetables or steamed vegetables. Asparagus, bok choy, broccoli, celery, collard greens, cucumbers, endive, escarole, green beans, green cabbage, green onions/scallions, green peppers, iceberg lettuce, kale, romaine lettuce, spinach, string beans, swiss chard, zucchini

Other Choices
You may also include:
Artificial Sweetener – up to 3 packets per day
Cheese, park skim, reduced fat, light – 2 slices per day
Cream cheese, light – 1 Tbsp. per day
Creamer, fat free, non dairy – 1 Tbsp per day
Mayonnaise, light – 1 Tbsp. per day
Mustard, brown, dijon, spicy – 1 Tbsp. per day
Seasonings – any seasoning may be used to enhance the flavor of food as long as it contains no sugar or salt

Beverages
Coffee or tea, caffeinated – up to two 6 oz cups per day
Coffee of tea, decaffeinated – unlimited
Diet soda – up to 24 oz per day
Hot fresh lemon water – up to 2 cups per day

MENU SUGGESTION:
Breakfast
Fast Forward drink
Cheese omelet – ½ cup Egg Beaters, 2 slices light American cheese, sprinkle with a portion of Morton Lite Salt
Coffee or tea with Splenda and fat free, non-dairy creamer

Mid-Morning Snack
Fast Forward drink
Raw, green vegetables dipped in salad dressing
Rotisserie chicken breast, skin removed

Lunch
Large tossed green salad with salad dressing
Tuna salad – tuna (canned, water packed) with 1 Tbsp light mayonnaise

Mid-Afternoon Snack
Fast Forward Drink
Cucumbers, sprinkle with a portion of Morton’s Lite Salt
Hard boiled egg, sliced

Dinner
Fast Forward Drink
Sirloin steak, grilled
Large tossed green salad with salad dressing
Asparagus, sautéed, sprinkle with remainder portion of Morton’s Lite Salt

Evening Snack: Raw, green celery and cucumbers dipped in salad dressing

NEXT 12 DAYS:

After the first two days, then do your normal plan (whatever that color is) for 12 days. You may use your normal plan "food list" or the following list. The amounts and portions from your regular food plan do not change. You would just pick those portions from the following list if you choose. However, foods from the following lists must be used your last week (week eight).

Proteins
1- Salmon
2- Pork- 95% Lean or greater
3- Chicken breast (white meat only)
4- Turkey breast (white meat only)
5- Beef- 95% Lean or greater
6-Egg whites
7-Shellfish, any variety
8- Tuna

Vegetarian Products
1- Beans and lentils
2- Tofu
3- Egg whites
4- Soy beans
5- Peanut butter
6- Cottage cheese, 1% skim
7- Soy yogurt
8- Veggie burgers

Veggies
1- Tomatoes
2- Lettuce, any
3- Mushrooms
4- Broccoli
5- Peppers, any
6- Carrots
7- Cauliflower
8- Spinach

Fruits-
1- Pear
2- Berries, any
3- Banana
4-Orange
5- Cantaloupe
6- Apple
7- Grapefruit
8- Pineapple

Starches
1- Oatmeal
2- Sweet potato
3- Brown rice
4- Whole wheat or spinach pasta
5- Bread, light, whole wheat
6- Cream of wheat
7- Whole grain english muffin
8- Whole wheat pita

Fats
1- PeanutS
2- Flax seed oil
3- Flaxseeds, ground
4- Almonds
5- Olive oil
6- Canola Oil
7- Seeds, any
8- Margarine, soft tub only

Dairy
1- Skim milk
2- Buttermilk
3- Lactaid milk
4- Skim plus
5- Soy milk, non fat
6- Yogurt, light
7- Yogurt, plain, non fat
8- Cheese, light or reduced fat

Condiments
1- SF jello
2- Mustard
3- FF salad dressing
4- Salsa
5- FF Half and Half
6- Hot sauce
7- Horseradish
8- Butter spray

No Alcohol


After 12 days do "Limited T.O. (Take Off) with bars" for two days: (Note that this is a special version of T.O. to use with the 8 week makeover. On this version you get "unlimited" green vegetables)

LIMITED T.O. WITH BARS
6 oz protein and unlimited green veggies. No soda, condiments or anything extra. Just 6 oz meat and unlimited green veggies, raw or steamed with water. No carrots, onions, tomoatoes, red peppers, etc.
Also 4 servings of T.O. juice (or may substitute 4 oranges, or 1/2 of a cantalope/day for the 4 servings of TO juice. If you use TO juice, you mix 16 oz of drink with 16 oz of water and sip throughout day. If you use the fruit just space it throughout the day as well).

You also need to get in eight 8oz of water per day (Perrier, seltzer water, or mineral water may be substituted)

After these two days, then do 12 more days of your regular program color.

Repeat 2 days of Limited T.O. with bars,

then 12 days of regular program,

repeat 2 days of above limited T.O. with bars.

The last week (week eight) you do your normal program but select your portions from the above 8 in 8 menu plan.

Substitutions: LA Lite bars are very similar to Luna Bars (best) or Pria bars (some do not like as well) and Kashi Go Lean bars. (Good).
T.O. juice: besides using the 4 oranges or 1/2 cantelope, (or 4 oz cantelope, 4 times per day) some are substituting 2 bottles of Knudsens Breakfast Blend juice (1 for each day). You mix 26 oz of juice, 6 oz of water, and 8 tsp of Benefiber to make.
__________________
Shannon
Laughter is inner jogging

Red without lites - March 2007
Plan 3 - November 2007
Plan 2 - January 2008

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