New Routine + Re-Induction (2 Weeks)

Starting tomorrow 8/9/2013, I'm going back in for another 2 weeks of Ketosis Induction + I'm going to try a new routine. I'm starting off at 140 lbs (today- 8/8/2013). Not sure if it will help but we'll see. So far my methods have steadily resulted in average of upwards 2 lb loss per week.

Note: Don't copy my food intake unless you're doing the same exercise routine. My diet assumes I'm burning 1000 calories a day by exercising and walking (about 3-5 miles a day) in addition to my normal activities.

Daily Food Allowance

Up to 2000 calories, Up to 30g Net Carbs

5 cups raw green leafy vegetables
1 cup of colored raw vegetables
2 cups cooked vegetables
9-15 ounces lean tofu, meat, poultry or fish
up to 1/4 cup flax seed meal
up to 1/8 cup oils (butter, coconut & olive)
1 Snack Bar (if needed) [3g net carb or less]
up to 3 ounces of hard cheese (0 carb)
1 ounce kefir
up to 6 egg whites and 3 yokes
4 cups of (green) tea or black coffee
up to 1/4 cup heavy whipping cream
unlimited raw celery
unlimited sugar free gelatin
up to 1 tbsp zero cal dip/dressing or topping
2 tablespoons lemon juice
2 tablespoons apple cider vinegar
2 tablespoons hot sauce
1 teaspoon each of turmeric, garlic, chilli, parsley, ginger, cinnamon, ginseng
other spices and herbs as desired
64 ounces of water

Post workout: 1 serving unsweetened whey isolate + 1/4 cup passion fruit juice


Water Infusion: white tea, blackberry, cucumber, apple skin, mint

EXAMPLE
3 cups Red or Romaine Lettuce 1.8 nc, 24 cals
2 cups Spinach .8 nc, 14 cals
1 cup Cucumber 1.8 nc, 15 cals
1 cup Cauliflower 2.9 nc, 27 cals
1/2 cup Red/Orange/Yellow Bell Peppers 2 nc, 12 cals
1/2 cup Zucchini 1.2 nc, 10 cals
2 cups Celery 2.8 nc, 32
8 ounces baked chicken breast 0 nc, 280 cals
4 ounces broiled white fish 0 nc, 145 cals
3 ounces grilled steak 0 nc, 159 cals
1/8 cup olive oil 0 nc, 210 cals
1/4 cup flax seed meal 1 nc, 140 cals
3 ounce sharp cheddar 1.5 nc, 150 cals
1 ounce kefir 1 nc, 35 cals
6 egg whites 1.5 nc, 102 cals
3 egg yolks 1.5 nc, 165 cals
4 cups green tea 0 nc, 20 cals
1/4 cup heavy cream 0 nc, 200 cals
1 serving box gelatin, 0 nc, 8 cals
dressing 0 nc, 0 cals
condiments, 0 nc, 20 cals
TOTAL = 19.8 Net Carbs, 1768 cals
+
1 scoop Whey 2 nc, 150 cals
1/4 cup passion fruit juice 18 nc 8.2 nc, 31 cals
POST WORKOUT 10.2 NET CARBS, 181 cals

TOTALS 30 Net Carbs, 1949 cals


Workout Schedule

Friday 8/9 - Lower Body + Insanity
Saturday 8/10 - Upper Body + Insanity
Sunday 8/11 - REST + 300 calorie CHEAT MEAL!!! (Rice Pudding!) [beach, swimming?]
Monday 8/12 - Legs + Intervals + Cardio
Tuesday 8/13 - Arms/Back/Chest
Wednesday 8/14 - Abs + Ripped
Thursday 8/15 - Legs + Intervals + Cardio
Friday 8/16 - Arms/Back/Chest
Saturday 8/17- Abs + Yoga
Sunday 8/18 - REST + 1000 calorie CHEAT MEAL!!! (PIZZA!) [beach, swimming?]
Monday 8/9 - Legs + Intervals + Cardio
Tuesday 8/20 - Arms/Back/Chest
Wednesday 8/21 - Abs + Ripped
Thursday 8/22 - Legs + Intervals + Cardio