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Old 04-23-2007, 01:24 PM   #1
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Join Date: Apr 2007
Location: Murfreesboro, TN
Posts: 16

S/C/G: 202/188/140

Height: 5' 4"

Default 8 Week Makeover

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.

Phase one: 1st two days do Fast Forward


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.


Unlimited proteins
Unlimited raw, green vegetables
16oz Fast Forward drink mixed with 16 oz water; sip throughout the day (Refrigerate drink bottle after opening)
Ό- 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.

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

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

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

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

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

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


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).

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

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

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

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

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

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

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)

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.
One Day at a time

Last edited by DreamerNTn; 04-23-2007 at 04:10 PM. Reason: too wordy
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Old 04-23-2007, 01:31 PM   #2
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Join Date: Oct 2006
Location: St. Louis, MO
Posts: 3,400

S/C/G: 235/213/150

Height: 5'7"


Very cool......thanks for the info

Official Ticker:

10/14/2013----game ON! 213
Weekly Losses with Official WI day on Mon:
Week 1 Oct 21: WI 210.4 Loss: 2.6 lbs.
Week 2 Oct 31: WI 209.4 Loss: 1.0 lbs.
Week 3 Nov 4: WI 208.8 Loss: 0.6 lbs. WW
Week 4 Nov 11: WI 208.2 Loss: 0.6 lbs.
Week 5 Nov 18: WI 203.2 Loss: 5 lbs
Week 6 Nov 25: WI
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Old 04-23-2007, 01:40 PM   #3
New mommy again :-)
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Posts: 1,203

Height: 5'2"


Wow!! Thanks!

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Old 04-23-2007, 01:49 PM   #4
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Posts: 16

S/C/G: 202/188/140

Height: 5' 4"


ummm, ummm ... maybe yall should print it.......
One Day at a time

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Old 04-23-2007, 01:49 PM   #5
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S/C/G: 206/201/160

Height: 5'4"


Is anyone going to try this in the near future?
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Old 04-23-2007, 02:07 PM   #6
New mommy again :-)
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Location: PA
Posts: 1,203

Height: 5'2"


Already printed it I am on week 3 of the 6 week challenge, so I might just mix this up with that...make sense?

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Old 04-23-2007, 02:09 PM   #7
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Location: Texas
Posts: 568

S/C/G: 240 / 226.2 / 130

Height: 5'1"


Maybe this could be put in the newbie thread so we can find it later.
Laughter is inner jogging

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

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Old 04-24-2007, 05:51 PM   #8
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Location: Tucson, AZ
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Height: 5' 8"


I'm new to this, so I hope I'm posting right... Joined LAWL 5 weeks ago. Just thought I'd share that my center told me that after the TO when you're on the 12 day phase, you should substitute one meal with the Slim Down drink (or Slim Fast).

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Old 04-26-2007, 12:50 PM   #9
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Thanks so much for all this information! I just love this site.
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Old 04-28-2007, 08:53 PM   #10
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Height: 5'7


Great info, thanks for compiling it into one place! I will be printing this out, would be great to have added to the top though too.

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Old 05-01-2007, 08:55 AM   #11
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Height: 5'1'


Are there any supplements that go along with this? If so, are similar supplements available outside LAWL?

Also, when I was in the US a few weeks ago, I picked up 3 bottles of Knudsen's. The only problem is, they're not the Morning Blend, does this change things with the amount of drink. (I can't remember off-hand what the name is).

Barb - I will look GOOD by my 30th!

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Old 05-01-2007, 03:39 PM   #12
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Location: God's Glorious Green Earth
Posts: 352

Default Great info!!

This is my first time back on 3FC...I came looking for info on LAWL and this is a great thread..Thanks!!

I went for a consult yesterday and my COD also has you doing a MR Shake instead of ONE meal on the 12 day run.

I plan on starting Day 1 on Monday ~ May 7th! Sure hope I can make it! Looks kind of difficult to me??
HW 383/SW 366/CW 259/GW 199
I just want to weigh 2 4 9 already?
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Old 05-02-2007, 04:20 PM   #13
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Height: 5'0

Thumbs up

This is my very first post here. What a great board with invaluable information. I started the TO on Monday - so now I am on to day three. I read 8 Week Makeover and I am in. Thanks again for putting this all together.

There are so many places to post I just don't want to do it in the wrong place. I know I should look before I ask - but is there a place to weigh in and discuss how we are doing on the makeover??
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Old 05-17-2007, 04:58 PM   #14
Started June 1st '07
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S/C/G: 205/165

Height: 5'6"


For the 8 week makeover...

in the last week or 12 day section the 8 x 8- you're supposed to chose from the 8 selected choices of each category right - but use the portion size from your book right ?

What about bars in the last 12 days - 8 x 8 - use them or not ???
"My goal in life is to be the person my dogs think I am"
Ask me about Malamute Rescue

I gotta blogga !

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Old 05-17-2007, 07:19 PM   #15
Join Date: May 2007
Location: OREGON
Posts: 22

S/C/G: 200/193/135

Height: 5'3"


I just discovered this thread, and printed it off. I am going to start the 8 week makeover on Tuesday, May 29th. After Memorial Day weekend. We are going camping and I know it will be super hard. As long as I can stick to the regular handbook I should be fine. But I want to start the 8 week makeover on the 29th. Are their any takers???
Anyone want to start on that date with me?
The more, the merrier!
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