When I decided to ditch the lites, they changed my program from Gold Plus (which is really Gold plus 1/2 protein- I was on this based on my exercise level of about 4hrs per week) up. I was told Id be on Purple if I worked out 2hrs or less and Red for more exercise.
So basically, I am supposed to be on Red. Since I am not really in weight loss mode anymore, I work things out based on what I feel like eating but always stick to the Red plan guidelines in terms of portions and numbers of servings per day. Sometimes I am feeling less hungry or if I dont work out, I might have smaller protein servings for that day or if Ive really worked out hard, I might have an extra dairy. I track all of my food and exercise on fitday.com and balance out things there. I strive for 100 grams of protein per day and a ratio of 30-40-30 like the Zone (fat-carbs-protein) and make sure to get over 20g fiber per day.
When you get to maintennance, the COD should give you a nice spiral ringbound book about food choices and portions, etc...I use mine as a referrence all of the time.
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