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Old 02-18-2014, 05:00 PM   #289
Senior Member
Join Date: Oct 2011
Location: above 6000'
Posts: 351

S/C/G: 124.2/117.8/120 %BF27.1/24.5/?

Height: 5'4"


I attached a phase 4 menu plan sample and a menu planner that I found on this site a long time ago. I hope they are helpful.
I never needed the 3 snacks per day, so I look at them as "up to 3" and not must have 3.
Someone took some notes from their p4 (I think) seminar. If I find them, I'll post them too.
Attached Images
File Type: pdf Phase 4 Sample Week Menu.pdf (65.7 KB, 61 views)
Attached Files
File Type: doc Phase 4 Meal Planner.doc (93.0 KB, 43 views)
194.4/120 started IP 11.2.11, P4 117.3-120.3, officially from Aug 2012 to Jan 2013
home scale: 114 to 126, 19% to 30%BF
2014 reset: Ja22: 124.2/27.1%; Ja29: 121/25.9%; Fe5: 119.6/25.3%; p2...Fe12: 117.5/24.5%; p3...Fe19: 116.8/24.1%; p4...117.8/24.5%
Goal #1: correct sucralose deficiency (minimize sugar cravings)
Goal #2: lower the bodyfat to reflect time spent at the gym
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