Nutrition Plan “Shred Day 7”

IT’S REFUEL DAY!!!

Day 7 is much like the rest of the week except that for 4 hours in the afternoon, you can eat as many carbs as you want.

This is not just a “cheat” time to give you a break. It’s important that you spike your glycogen level during this part of the plan.

It’s not only fun but it’s an important and effective part of the plan. People who skip this and try to be extra disciplined actually have a harder time with the plan… so enjoy it!

  • Fast for the first three hours
    • Only drink water, black coffee/tea
    • No milk, sugar or artificial sweeteners
    • Take your AM multivitamin supplement 
    • Drink 16 ounces of water 
    • Optional: add electrolytes to your water (unsweetened) 
    • Optional: add 1 tspn of MCT or coconut oil to your coffee/tea (for energy) 
  • Morning (after fasting period) 
    • Eat at least 4-6 oz of protein (20-35 grams)
    • Eat low/no carb vegetables (as much as you want) 
    • Add healthy fats to your meal for energy and flavor 
    • Drink 16 oz of water 
  • Lunch 
    • Eat at least 4-6 oz of protein (20-35 grams)
    • Eat low/no carb vegetables (as much as you want) 
    • Add healthy fats to your meal for energy and flavor 
    • Drink 16 oz of water 
  • Mid afternoon 
    • Eat at least 4-6 oz of protein (20-35 grams)
    • Eat low/no carb vegetables (as much as you want) 
    • Add healthy fats to your meal for energy and flavor 
    • Drink 16 oz of water
  • Evening 
    • Eat whatever you want for a 4 Hour period
    • (You can switch this window to be in Mid afternoon if desired)
  • Night time 
    • Suggested: Take PM supplement 
    • Get 8+ hours of sleep