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Aka: Express Fat Burner Eating Plan from iTrain

Rule #1: Give yourself two weeks. For the best results, you should start at least two weeks prior to your big event. That being said, all rules are meant to be broken—This eating plan is very effective and you’ll start to see results very quickly, so if you only have a couple days before your event, start now!

You can choose to stay on the Express Fast Track Eating Plan longer than two weeks if you want to keep losing pounds quickly, but this is a temporary eating plan and should not be maintained for more than four weeks, at which time you can switch to iTRAIN Foods for continued results.

Rule #2: Eat only these foods: Chicken, turkey, fish, lean meat, eggs, low fat cheese, nuts, and vegetables. Yep, this is the diet. It doesn’t sound like much, but actually there are many, many variations within these foods that will provide plenty of variety for your two-week sojourn. Choose your vegetables first, then build your meal around them by adding protein. Below I give you some specific examples of foods in these categories, which include some fats like olive oil. Just remember to stick to exactly what is laid out here, do not stray; it’s only two weeks after all!

Rule #3: You can snack often. In fact, I recommend you eat every 3 to 4 hours to keep your body fed, which cuts cravings and keeps your blood sugar more balanced. For more on blood sugar and the glycemic index, see your All The Right Foods guide. In the meantime, you need to eat every 3 to 4 hours, but you should restrict your snacks to proteins, vegetables and nuts while on the Express program.

Rule #4: Do not eat any of these foods: Bread, rice, potatoes, pasta, baked goods, fruit, cake, cookies, cereal, yogurt, and alcoholic beverages (see complete list below). I know some or all of these may be your favorite foods, but if you want to lose weight fast, you have to resist for your two-week period. I want you to pay particular attention to processed foods, like cookies, breads and cakes. Even the low-fat versions have a lot of hidden sugars and fillers that are hard to digest. And stay away from artificial sweeteners, they are no better than sugar. I know also that one of these foods may look like a safe food: fruit. Fruits are healthy foods, but many are high on the glycemic index, that is they raise your blood sugar quickly. And what goes up, must come down. This means after eating high glycemic foods, like fruit, your blood sugar rises and then crashes, causing food cravings and increased hunger. So we’re going to avoid fruits, fruit juices and the other foods listed under Rule #3 while we’re fast-tracking on the iTRAIN Express.

Rule #5: For breakfast, lunch and dinner, eat the following amounts of food:

• Proteins: Watch your portion sizes. A good rule of thumb is to make your protein no larger than the size of the palm of your hand. If you like to be specific, a serving size should be 3 to 4 ounces.
• Vegetables: Eat a minimum of ½ cup. You have to fuel your engine, so be sure you eat this amount at the very least.
• Fats: All fats are not bad fats. You can have 1 teaspoon of oil or mayonnaise. This is optional. You can skip it if you want to for fastest results.


Des: S3C measurements - Week Two

Des' Measurements (all measurements are: measured unflexed and unbent, taken at widest part, and rounded to the nearest half inch when applicable)
Neck: 13"
Chest: 39.5"
Left Bicep: 11"
Right Bicep: 11"
Waist: 33"
Left Forearm: 9"
Right Forearm: 9.5"
Hips: 36"
Left Thigh: 20"
Right Thigh: 20"
Left Calf: 14.5"
Right Calf: 14"

Thoughts on Measurements: Dude, I don't know what the fuck but I actually got bigger. God this blows. My waist got a bit smaller, but my hips got a bit bigger so it's obvious it's more of a miscalculation of measurement than anything else. I will go with the idea that they didn't change. BOO.

Dietary and Exercise Plans: Stepping up the workout. I did slack off a few days but no more. Going to do the 20 minute exercise twice a day. Back on Lipo 6 to help speed the fat burning. Etc. Etc.

Goal for Week Two: Lose some fucking weight.

Treat if Goal is Met: No clue.
Des' Measurements (all measurements are: measured unflexed and unbent, taken at widest part, and rounded to the nearest half inch when applicable)
Neck: 13"
Shoulders: 39.5"
Chest: 38.5"
Left Bicep: 11.5"
Right Bicep: 12"
Waist: 34"
Left Forearm: 9"
Right Forearm: 9.5"
Hips: 35"
Left Thigh: 20"
Right Thigh: 21"
Left Calf: 14"
Right Calf: 14"

Thoughts on Measurements: Well, at least my calves are symmetrical. I'm unhappy with how I am but I will change this! I persevere!

Dietary and Exercise Plans: The workout Wilder has me doing will be done twice a day. Cutting on carbs. Cutting on red meats and pork as well. Thinking happy thoughts.

Goal for Week One: To get through the week!

Treat if Goal is Met: TBD
Okay, 26 days to get down to a size 3 for Amy's wedding. So here is the regimen that Wilder is making me do, everyday, twice a day. Feel free to mock me because this shit is hard and I need to get to doing it in 20 minutes.

01) 2 minutes of running and punching in place
02) 1 set of 50: bicycles
03) Stretch!: On the floor, touching your toes
04) Figure 4 stretch on each side
05) Options: 1 set of 20 - Low, Middle, High crunches, or 1 set of 30 - On the floor, hands straight up to the ceiling, lifting your shoulders up off the ground
06) 2 sets of 10: really fast push ups
07) 1 set of 40: low scissor kicks
08) 1 set of 40: full scissor kicks
09) 1 set of 100: regular crunches
10) 1 set of 40: 2 second hold bicycles
11) 2 set of 20: fast tricep pulls with bottle or resistance bands
12) 2 sets of 15: side crunches, 1 set per side
13) 1 set of 50: reverse crunches

Kill me now.

Des: Grossness

Des' Measurements (all measurements are: measured unflexed and unbent, taken at widest part, and rounded to the nearest half inch when applicable)
Weight: 128 lbs.
Neck: 13.5"
Shoulders: 38"
Chest: 40"
Left Bicep: 11"
Right Bicep: 11.5"
Waist: 35"
Left Forearm: 9"
Right Forearm: 9"
Hips: 37.5"
Left Thigh: 20"
Right Thigh: 20"
Left Calf: 14.5"
Right Calf: 14"

Thoughts on Measurements: Grosser than gross! Using handy dandy Photo booth I did manage to take pictures and now am SO FUCKING APPALLED. This is literally the fattest I've been in a year. GROSS.

Dietary and Exercise Plans: Following the Abs Diet, again (I do love their smoothies) and following the Couch to 5k plan. I will be doing the exercise 3 days a week: Monday, Wednesday and Friday, on my lunch break.

Goal for Week One: Stick to the diet plan and drink 8 glasses of water a day.

Treat if Goal is Met: Another Audible credit!

A Very Good Start!

Inspired by Des, I tried out the Couch to 5k program today (I know I said I wasn't going to start until 4/2, but I couldn't wait). I jogged and walked for nearly an hour up and down hills here in beautiful Sherman Oaks. Much longer than the program said, but I didn't feel tired or winded and I wasn't hating life. It was actually nice.

My reward? Soup, pizza, and a diet caff-free coke. So I'm not on my health food kick yet...all the food comes from Trader Joe's...that makes it healthy, right?

Des: April Madness!

Okay, so I fell of the horse, BIG TIME. I was speaking to my friend Erika this weekend, though, and she mentioned something. She said she and her boyfriend were trying The Couch to 5k Running program. Taken from the official site (http://www.coolrunning.com/engine/2/2_3/181.shtml):

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

The exact breakdown is found at: http://www.coolrunning.com/engine/2/2_3/181.shtml

It all sounds manageable. More than manageable.

And what's even MORE awesome is a handy dandy podcast that I found through iTunes (and a website here: http://www.ullreys.com/robert/Podcasts/page4/files/category-7.html). He carefully times his music and commands with the exact instructions of the couch to 5k program.

Soooooo yes. Going to get running shoes this weekend (because I actually lack them) and wish me luck!

Early Morning Ladies!

So once again, Des, optimistic, sorta.

I've changed the layout to reflect my new theme for weight loss: TIKI ORANGE, I mean, BIKINI. Yes. I'm determined to wear a bikini this year. FUCKING DETERMINED. Maybe I'll even get it in orange.

We'll see.

More updates later. Power nap time.
Why hullo ladies! So it's the new year and I'm once again full of optimism. Tis the year of the Boar! Oink oink? My headache finally subsided so I'm in high spirits.

Anyways, I have once again joined the National Body Challenge which the Discovery Channel heads up. I got in late last year but I'm signing up early this time.


Sign up if you care to join me! ^____________________^
Des' Measurements (all measurements are: measured unflexed and unbent, taken at widest part, and rounded to the nearest half inch when applicable)
Weight: 130 (estimation from when I stepped on the scales last week)
Neck: 12 inches
Shoulders: 40 inches
Chest: 38 inches
Left Bicep: 10.5 inches
Right Bicep: 10.5 inches
Waist: 31 inches
Left Forearm: 8.5 inches
Right Forearm: 8 inches
Hips: 37 inches
Left Thigh: 19.5 inches
Right Thigh: 18.5 inches
Left Calf: 13.5 inches
Right Calf: 13.5 inches

b>Thoughts on Measurements:</b> I'm HUGE, but symmetrical. I suppose that's something.

Dietary and Exercise Plans: I've been taking the supplement since Tuesday and so far no heart attack. That's something. Pam came by and gave me the hoop dancing dvd and a hoop (pictures to come) so hopefully that'll help. Wilder comes back on Tuesday so until then just my usual oatmeal in the mornings.

Goal for Week One: Oatmeal every day!

Treat if Goal is Met: A pat on the head!