Many of you have been asking me about my diet plan and how I got to my bikini body in a short 8 weeks. I’m going to share with you a snapshot of my meal plan that you can tweak to your needs.
In short, my meal plan given to me by my trainer friend consisted of lots of protein and 6 small meals a day (200-350 cals each) to keep my metabolism up. Barely any carbs. That meant no fruit guys :(
I was so full the first day I went on it because I had never eaten so much protein in my life even though the meal plan measured to less than 1900 cals. I was also working out very hard, lifting weights and running 6 days a week (IN ADDITION TO TEACHING PILATES A MILLION TIMES A WEEK) so that’s why my intake was high. I needed ENERGY for killer workouts.
I wrote down how I felt each day in this huge poster chart thing. I also recorded my weight every morning and any other notes I wanted to give myself like “Great progress Cassey! Keep going!” Hahaha. I got my body fat % checked every 2 weeks to make sure I was GAINING MUSCLE and LOSING FAT.
(If you are trying to read my chart, that big pink blurb up in the right hand corner was something I wrote 2 literally days ago after I bounced back from my 2-week Feeling-Fat-and-Failing period. It basically says, “Today I am 118 again. THANK GOD. Working hard pays off. I have my bikini body back!!!!!”)
Here’s the meal plan…
meal 1
*egg white omelet (1/2 cup liquid egg whites) with 1 cup broccoli.
meal 2
*1 small can tuna with 2 cups broccoli.
meal 3
*9 oz boneless skinless steamed chicken breast and 1 cup steamed green beans.
meal 4
*1.5 scoops vanilla whey protein mixed w/ water (I was using Body Fortress Super Advanced Whey Protein Powder in Vanilla)
meal 5
*9 oz boneless skinless steamed chicken breast, 2 cups romain lettuce, 1 tomato.
meal 6
1.5 scoops vanilla whey protein mixed w/ water
For condiments I used lite soy sauce and tabasco. For dressings, basalmic vinegar or very light vinaigrettes. I also drank TONS of water.
That’s basically how I ate for 8 weeks.
I was suppose to carb load on Sundays to fuel up for the rest of the week, so the only difference here was that I did not take my protein and instead had sweet potatoes, black beans, oatmeal, and apple sauce. Apple sauce was the closest I ever got to eating fruit. I was allowed to sub the chicken breast for white fishes like cod. I could sub any of the veggies for other leafy greens.
This meal plan and lifting for about an hour followed by 15-20 min of intense cardio 6 days a week helped me go from 126 lbs and 24% body fat to 118 lbs and 17.5% body fat. I am 5’5”.
I’m not gonna lie, it was hard work but I LOVED every second of it. I went to sleep every night waiting to workout. I woke up every morning ready to workout. Results keep me going like a mad woman. How exciting is it to lose a lb every week for 8 weeks? It is one of the best feelings ever! I also loved looking at myself in the mirror and admiring changes like a conceited bi-otch. I know some people are all about the whole “don’t look at yourself until the end” type of deal, but for me, NO WAY!!! I wanna see that I look good and I wanna see it NOW! (Ok, kinda childish but hey, who doesn’t like a lil instant gratification?)
Just in case you haven’t been following this blog for a while, this whole 8 Week Shred thing was an experiment I was doing with my friend who is a personal trainer. We wanted to test out a specific meal plan and workout plan and record results. It was tough for both of us to be on such a restricted diet plan and yes I did have cravings. But I knew at the end of this, I’d have the body I’ve always dreamed of. So, that kept me going.
I am no longer on this meal plan and I have definitely added fruits back into my diet. I still however eat tons of protein and steamed veggies. And I still workout 6 days a week because I love it.
Disclaimer: PLEASE consult a registered dietitian, nutritionist, or doctor before making any drastic changes to your diet. This is just what I did. Do not follow it unless you know it is safe for you.
So just wondering, would you say this was more effective or the 90 day thing on your meal plans page. They look similar but also different in other ways. Which is better for getting a “bikini body” or looking healthier?
Cassey. Im underweight and its really hard for me to gain weight. Im working out because i wanna feel FIT and not skinny. you know what i mean? I think id rather gain muscle mass. Please tell me how to do it. Thanks! ♥
Hey Audrey!
When trying to gain weight/maintain a healthy weight/muscle mass it’s still really important to still eat really nutrient dense foods. This means as little empty calories as possible. Empty calories are foods that have to benefit to your body (ex- cookies, brownies). Nutrient dense foods have the most “bang for your buck.” Broccoli would be one example.
Also, when trying to loose weight people are encouraged to eat fresh like grapes rather than raisins. This is because 1 grape is the same amount of calories as 1 raisin. But when trying to gain weight you should eat raisins because you will eat more and therefore consume more calories.
Basically, it is still important to eat foods that give you nutrients you just get to consume even more calories!
Good luck!
Cristy
The best way achieve ones desired weight is eat the right diet food meals. In every meal, there must be a serving of vegetables, meat, rice or any carbohydrates related food, fruits and a glass of milk. That’s the best way to have a balanced diet.
hey cassey, my wedding is on November 7th so i have a month to workout do u reccommend me doing this diet or the vegan one cause im not so much of a meat eater and i dont do hours of Pilates just 1 and half hour at the gym at the most. can you guide me? i will be following ur October calender
-Love,
your new Popster :)
Hey! I’ve started this diet plan to help me get that fab bikini look for my cruise in December. I was just curious as to the whey protein shakes, how much water would you recommend? Just 6-8 oz? Also wondering if it would drastically affect results if used skim milk every now and again for the shakes? Thanks again for all the great videos!
Is it possible to switch meals?
Hey, Cassey!
I’m 14 years old and I’m overweihgt. Every day I do your videos and I’m trying eating clean but there are so many different diets and I’m really confused. Can I ask you what diet should i do? (I’m vegetarian :) thanks in advance
P.S sorry if there is spellIng and pronouncing errors. I’m bulgarian and I don’t speak English very well :((
i am underweight from unhealthy eating tricks. i really need to gain some weight but i want it to be muscle because i’m skin and bones. i’m thinking of giving your diet a go but that food just sounds like so much so i’m wondering what exercises did you do to ensure you didn’t gain weight. i am a runner and i try to run 12km every 2 days but if i increased my running to everyday would that be enough. what other exercises should i do?
Hi Cassey,
hey cassy , can i have 1 cheat day per week where i can eat whatever i want ???? <3 <3 <3 xoxo
whoa sorry! didn’t think it sent the first time so I sent it again. woops!
I am in college and from 9:05-1:30 I have classes back to back to back to back each day. How am I supposed to eat in between classes? I am literally sprinting to each class because they are so far away from each other!
Also, I have been struggling with sleep because my stomach growling is keeping me awake. I take ADD medicine (which suppresses my appetite) and it wears off around 9. Once it wears off, I become hungry. What should I do?
Hey Sarah,
Firstly if you are hungry when you sleep your body will most likely start eating your muscle, not excess fat and longterm you most likely will gain weight back.
When do you eat breakfast? If you have it at say 8:00 you don’t have to eat until 11:00 at latest, I suggest you buy pre-packaged protein shakes (check the fat, carb, sugar content) and have that in class at 11:00 with a bag of celery sticks? Perfectly reasonable? I do it at work :).
Make yourself a green salad with the one tomato and your protien and have that straight after class and then space out the other meals from there, remembering that your next snack should be something like tuna and lettuce/celery, because you already have had the afternoon protein shake.
Also, the first couple of days on this made me feel off; take digestive enzymes with breakfast, lunch and dinner (it really helps!). I would also recommend taking a multi vitamin and fibre tablet if you aren’t eating heaps of lettuce and celery (raw food).
Make sure you smash water down ALL day! It’ll keep you from confusing dehydration with hunger.
Workout daily! Even a light sesh will make your stomach feel better.
Good Luck! So far I’ve lost 5kg or 11Ibs (3 weeks) all my post surgery weight!
Shell
I just don’t know what to do. I’m in college and I have 4 classes back to back to back to back from 9:05-1:30 two days a week. The other three days I have classes back to back from 9:30 to 12:30. How am I supposed to eat that many meals?
Also…I have had trouble sleeping because my stomach has been growling..my ADD medicine wears off around 9 each day and because it suppresses my appetite, I become hungry when it wears off. What do I do?
Hi,
I do not like tuna or any kind of fish, is there anything I can substitute the tuna for? also you said on sunday “I did not take my protein and instead had sweet potatoes, black beans, oatmeal, and apple sauce.” What are you subbing these foods in for and how much of each and for which meal?
Thanks
Hi,
I am very interested in trying this but I am only 15 so it is very hard to keep the food and workout plans up because of school (schoolwork, studying, homework, afterschool activities) and also working on the weekends from 8am-5pm. Also, is it unsafe for me to these meal plans while I am still developing and growing. Has anyone around my age completed this plan sucessfully?
Hey Amanda. I am 15 too and i discoverd blogilates about 8 months ago. I started doing all cassie’s videos and started following her diet plan. I quickly lost my period and developed anorexia plus body distortion disorder and i am now battling a my disorders. It is the hardest thing i have ever had to do and i don’t suggest to anyone else that they get involved in this as a teenager. Please take my advice and just love the way you look right now. Girls our age should not be dieting or exercising this hard to lose weight. It just is not going to bring you good things.
I know I’m a bit late here but just wanted to say I am so glad to finally hear someone say this – this is a very extreme diet and the last thing you should be doing on it is exercising on top of, there simply are not enough energy and nutrients to support physical exertion (and general day to day living for that matter!). What we’re seeing here is anorexia in pamphlet form. Shame on you.
My girlfriend has been doing this for 2 months and she is really slimming up! I can climax again from just looking at her! Before she was too fat and just grossed me out.
You are disgusting. I hope she finds out what you said and leaves you in the dust you fucking asshole. You don’t deserve any girlfriend with that attitude. You don’t deserve any companionship if you think like that. If you were a real man you wouldn’t care what size pants your girlfriend wears. You disgust me. You disgust every woman on this planet.
You are disgusting!
She deserves someone so much better than you!
I hope she leaves you and finds someone who will treat her right, you don’t deserve her.
you are such a troll. get outta here.
WOW! This plan really works! I’m on to my second week of this and so far I’ve lost 1.8kg and so many cms! I couldn’t be happier with the progress :D 6.5 weeks left!!
Hi Cassey,
I was wondering if you/your trainer friend knew of a similar type of diet plan, but geared toward vegetarians. I’m sure that all of us who don’t eat meat/fish and are looking to get healthy would love some advice on this. Thanks so much!
Okay, I feel like i just have to comment, for all the people who are being petty,*i’m looking at you Sally*, did you really read this post? or just read what you wanted to see? Cassey clearly states that this was an experiment that she was doing with her personal trainer. She even posted the disclaimer at the bottom, which flew over your head. Have you looked at the date of the post? it was last year, so for those who don’t like the content GTFO!
Cassie, congrats on an awesome job! I followed a similar nutrition plan last year so I. appreciate how hard it is to stick to it! One question I have: could you share the quantities you ate of carbs (sweet potatoes, black beans, oatmeal, apple sauce) on your carb day? I just want to make sure I follow to a T as I have similar work out schedule to yours and similar weight.
Thank you!
Marina
Hey Cassey!
First of all I must say that you are truly an inspiration.=).Thanks a bunch for sharing it all with us.REALLY.Secondly I would like to ask if soy pulse can be used as an alternate?
Im gonna start this soon, but I was wondering whether I could replace the vanilla whey protein with something else? Does the bikini diet only make your tummy thinner or does it improve the whole body?
Your whole body
I want to do this plan really bad! I run for 30 minutes 5 days a week and I rotate weightlifting 5 days a week. My tummy has always been my trouble spot. What workouts do you suggest to do for flat abs and how many days a week? Thank you so much! You are a huge inspiration!
The thing with stubborn tummy fat is food, like Cassey’s picture above says. If you want to see your abs you need to eat clean. Ditch any processed food and eat a good balance of foods. Target exercise can only tone the area so it’s all lovely and beautiful behind the layer of fat. With all that exercise you do I can only assume it’s your diet that’s not up to scratch.
hey cassey!!
I just want to start off and say my sister and i LOVELOVELOVE pop pilates and i love your blog as well! I’m 16 years old and I’m 5,5”(same height as you i think?) You seem to know so much about healthy eating and exercise. I’m looking to lower my body fat percentage, gain muscle and lose fat. I’ve heard adding protein powder to your diet , taking fish oil supplements and just eating better and doing more cardio is good but I’m not quite sure how much protein powder I need daily or anything else more specific than what I’ve stated already. If you have any suggestions or information that could be helpful i would REALLY appreciate it!!
thanks!! <3
This is way hard. Do you ever get a weird feeling after you eat too many veggies? I do, and I feel like that all the time now. The tuna is also a little tasteless, not very yummy. OH WELL {big sigh} Hot body, hot body, hot body.
Hey Stevie,
I completely agree; its not necessarily a bad feeling, just a weird off feeling. I’ve only been on the diet for a couple of days so far.
I’m hoping that it’s just my body getting used to eating healthily again; also it is a lot more protein than I normally eat.
I’ll tough it out for a few more weeks; hopefully it gets easier!
When eating like this you should take a digestive enzyme 3 times a day. Also, to add seasoning to your food without the sodium use Mrs. Dash or lemon/lime juice.
Hi Cassey!
I just want to say that your workout videos are exactly what I’ve been looking for. While in college I took a body sculpting class, which gave me the best results of my LIFE! I’ve been struggling to find something similar, in a gym, classes or internet. I found you on tumblr and did your “Ab shortcut” video. I can honestly say my abs were sore for days!! ha ha! I’m so happy I found you! Thank you for posting amazing kick butt (literally and figuratively) exercise routines for ALL! Your positive attitude, energy and routines help me to stay focused. It helps to have some guidance. By the way, during your workouts I say “I hate you” and/or “Omg, you’re crazy” while my muscles are burning! For me, that is a sign of a fabulous workout! :)
As for your meal plan, it gives me an idea of what I need to do to really get into “fit” shape or what I need to mentally prepare for. I’m probably going to seek a nutritionist for some guidance. Just like you said in your clause, it’s what worked for “you”. Now I’m going to see what will work for my body!
Thank you!!
Do you eat any brown rice with the meals?
Hi Cassey, I’m 16 and want a bikini body ready for an Australia move, I was just wondering how you cook everything together, the ingredients seem a bit odd together.
Also, how do you get over cravings, I always crave savoury foods like crisps and sandwiches, bread is a big pitfall for me but I’ve been substituting for oatcakes recently.
Thanks Lauren
ok you ARE triggering to eating disorders not just this MP but in general. Zero calorie noodles really? I despise this type of behavior. You claim this is a “healthy living” site, but its the polar opposite. I have spent months in the hospital for anorexia, and this absolute bullshit makes it much harder. I am sorry but you either need to receive treatment or find another way to get attention. Restricting yourself of proper nutrition, over-exercising, obsessing over calories should not be admired or seen as pivotal in modern society. As an ED survivor I am not only angered that someone would post this crap, but hurt. It makes me feel like recovery isn’t right and this is how all women should live. You are basically a pro ana site are you proud? Im sure many people have become underweight and ill from your “health site”. Get a life
Okay you need to calm down. If you don’t like her website then leave! It is that simple. In no way is she promoting eating disorders. This is her diet and what works for her and people asked what she did so she posted it. It all about self control and being reasonable. If someone is fainting or sick while doing this diet then hopefully they have enough common sense to change it to fit their lifestyle. This is just what she did for 8 weeks. Not forever. Once she got to the point that she was happy with she incorporated more variety of foods. She has changed many peoples lives for the better with her advice, exercise videos, and diet RECOMMENDATIONS. In no way is she saying that people HAVE to do this. So go away and leave here alone… crazy
If you don’t like what she posts, wtf are you doing on here then? Yeah you had a weight problem but ohkay that’s your fault, sorry. But don’t blame her? She’s doing this because obviously people asked her for it. And for the people who supposedly are getting underweight or ill from this, remember she no where says she RECOMMENDS them to do it. So yeah. Cassey is amazing and she doesn’t need unnecessary bs from people like you.
Are you serious? Were you really pro-ana? Somebody anorexic usually eats 300 or 500 kcal a day. But overweight people really can lose weight quickly when they eat about 1200-1500. This meal plan has got about this amount of kcal.
It’s just a high-protein diet, and it only lasts for 6 weeks. Somebody anorexic does this for months. Your comment was pretty rude, too.
hold up you better not be talking about me cassey she is a amazing girl who helps people out with wanting to get fit and in shape and if you blame people because you were in the hostpital for an eating disorder go cry in your pillow and deal with it if you dont like her get off and cry about yourself im a popster and have been doing these vedios for months and it worked now tell me something if you dont like her why did you even come on this website you have somee problems i absoultley love cassey and shes a wonderful person so dont let the door hit you where mother nature split you because i am a true popster
if you’re on this website expect to see healthy foods and not junk. it’s 1900 calories a day, she said so, that’s definitely a healthy intake. If you have had issues with ed how about don’t go on fitness and weightloss sites and complain.
Sally, you clearly have fucked up issues with food, when you get the help you need for your ED, get help for your poor comprehension skills as well
Sally, I honestly feel like YOU’RE the one searching for attention by making such a fuss. I don’t mean to be too harsh but I feel like this is a much smaller issue than you’re making it out to be. I have an eating disorder too and this site is helping me make progress and work on recovery. It is positive, healthy and certainly not disordered. I understand that things like this could be triggering, but that’s how life is. It’s much better to just look away and move on than to make yourself miserable over this. Anything food related triggered me for a very long time but I didn’t go around asking shops to take food out their windows and restaurants to stop advertising. I hope you can get past this and recover and stay off sites you find triggering if you’re still disordered x
Is their any replacment for the fishy things? im not a fish eater and am dying to try this challange. x
Is that all I’m going to eat for 8 weeks?
she’s fucked up
you’re fucked up just go away
Cassey is already a big healthy eater so this isnt a GIGANTIC jump for her. I would say start slow and work your way up to this. Just starting this diet could make your body feel weird because it’s not getting what it is used to. So do some things in variation and keep working out and getting that cardio in and you will see results. There is also nothing wrong with a little splurge once in a while because then your body doesnt get used to this and it’s on it’s toes to keep it going! Have some fun with it too :) This is just what she does well did
going for a vacation to the tropics!! i am going to do this meal plan. :)
What was your average macronutrient ratios for this meal plan?
Did you measure the meat when it was raw or cooked?
can I switch whey protein with mung bean powder? I have lactose intolerance and also the whey protein is rare and so pricey here. :’(( Or maybe, there’s also another alternative? thanks a lot
I also have lactose intolerance and have found pea protein shakes to work wonders. The protein is completely absorbed (20mg) and it makes a great post-workout snack! Hope that helps, and I’m happy to suggest brands if needed.
Hello,
I would love to do this because I’m getting married in 8 weeks and then off on my honeymoon however I have IBS and unfortunately carbs are one of the things I have to eat in order to avoid any attacks. Broccoli is a huge no no for me I’m usually in a lot of pain after eating it :( Will I still get good results if i’m not going by this diet but instead just eating as healthy as possible?
Are you able to eat asparagus? If you can’t eat broccoli, I think asparagus, green beans or spinach would be good substitutes. As far as the carbs go, how much are you supposed to eat each day? If you stick to healthy carbs like whole grain and just eat them in the beginning of the day and lunch time then leave the mostly proteins/veggies for the afternoon and dinner, that should work. I did that and it helped a LOT. Like for example…whole grain toast (1 slice) with egg whites or one egg (to make a sandwich) plus your veggie. Let me know if this helps. Also, if you minimize your sugar, that’s what helped me get over a plateau. No high fructose corn syrup, no sugar. I hope this helps. Good luck and congrats!
Is there anything I can substitute for the vanilla whey protein? Also, what condiments do you recommend adding to the tuna to make it more flavorful?
I typically add chili flakes to my canned tuna or Sirracha chili sauce (I love spicy!) If spicy is not your thing, even dicing a tomato and herb like cilantro or basil makes it more delish. My fave salad is tuna, avocado, tomato and fresh basil… so good!
Hi Cassey,
I just wanted to say that above all, I love your honesty. There are tons of people out there who only care (maybe pretend) about being healthy and exercising for their HEALTH…but there are a lot of people who still enjoy eating healthy and working out because it makes them feel better and look better. Unfortunately, we like looking our best. I love that you say you check the scale, cause most of us do. I love that you check your self out in the mirror, cause most of us do…. but lastly, I love that you give in to cravings because you know that you need it mentally as well. Thank you for posting like a human being and not an exercising machine (which I bet you feel like some days) . Thanks again! Your awesome
thanks! gotta keep it real ya kno?
I think that any ‘diet’ is unhealthy and the point here is that you will achieve results quickly, but it’s not sustainable. A better idea is to continue to eat healthily and make time when you can for exercise, even if it’s 30 mins per day walking. It’s been proven that yo-yo dieting is incredibly bad for your health and in the long term leading a healthy and active lifestyle (which Cassey obviously promotes) is better.
This is a very idealistic plan and I would say that cutting refined carbs, such as sugary drinks, sweets and breads would be better. Brown rice and pasta are okay in small quantities, as is fruit.
hey cassey, thanks for posting this. i have vacation trip in a month, so this is perfect. how closely did you follow this, and any tips from falling off the bandwagon? thanks :-)
Hey there! I love your videos, and your website! Its amazing!! It really motivates me to want to become healthier. I’ve been trying to lose weight lately, but its very difficult, as I am a recovering binge eater. I gained about 7 pounds so far from binge eating, and its so hard to stop. But aside from that, I realized you eat a lot of vegetables. My problem is a barely like vegetables. Broccoli, eggplant, zucchini, green beans; the works. I dont like any of them :( How can I eat more vegetable if I dont like the taste?
In you diet plan, you say the closest you go to eating fruit was apple sauce. I absolutely LOVE fruit as snacks throughout the day. (especially watermelon). I know that is a type of carb, but is there a modification to the lack of fruit??
Great Post. I love reading all of your articles and watching all your videos. Thank you, your so kind, sharing all this idea.
I really wanna try this, but I’m a runner so no fruit or carbs sounds a little austere…any modifications? But if this is how super athletes are made I’ll have at it…
how far apart do we eat each meal? say someone gets up between 9-10 when should they eat the first meal, and how far apart should all meals be until the final meal of the day? and around what time should the last meal be if the person is up until 12-1am?
thanks!
I’m vegetarian, the only animal products i eat are couple eggs a week and some cheese. How would you recommend I adjust this 8 week diet? (I guess adding, but without the need to go crazy loaded on, tofu as a meat replacement can help. what else would you sugest?).
^_^ thanks in advance, for the help!
I’m a vegan, and you can easily do this by adding tofu and any sort of beans that you like!
I tried this and found that I increased the amount of protein by maybe a third to half – due to the fact that plant based protein has less calories.
I think to if you weight alot more then 126 to begin with, with bad eating habits already you will lose ALOT more! I started a low carb diet 2 months ago which I only eat 26 carbs a day or lower and that included zero fruit and only drinking water, and didn’t work out for those 2 months either and I have now gone from over 180 pounds at 5’5 to now weighting in at 163 pounds. Its awesome! and thats zero working out! all from cutting out breads and pastas and sugary drinks! I didn’t do the carb sunday thing though. (im not saying u shouldn’t work out just Ive been so busy with cleaning and cooking dinners and meal planing cuz its takes awhile to plan out such a restricted diet and im the type of person that can’t eat the same thing over and over again or I go crazy!) Starting yesterday i’ve kicked my butt in gear and hit the gym, I pick out one of ur videos to do in the morning and do a walk at night with my man and our pup. But yah cutting out carbs alone if you already bigger and have bad eating habits you will for sure lose more then a pound a week! and can u imagine how much u would lose if you if ur videos as well!
I’m sorry but to me any program that ELIMINATES something completely is wrong. This is your job so being fit is part of what you do so to go from…126 to 118 is not really for everyone. I think unless you are in the fitness industry and have your own business, like you, there is really no need for normal folks to be 116 lbs at that height. Plus in real life we have 9-5or (6,7,8) jobs, long commutes, husbands, houses to clean, meals to make, dishes to wash and if we are lucky enough we are left with some time to relax, which in most cases means that working out 75-90 minutes a day 6X week is very unrealistic if not impossible. I give you kudos for bearing that diet for 8 weeks, and I hope you took tons of supplements because otherwise you lacked basic nutrients for all that time. You obviously look great, so it worked!
BTW I love your workouts and I hope to see the Bikini Blaster 5 up soon!
What nutrients is she lacking here? Especially if she switches up the chicken for light fish and mixes around the veggies, it seems very healthy. But I won’t pretend to know everything about nutrition =)
calcium for one. no dairy in this diet. its very hard on bones to lift weights and not have enough calcium. some protein powders do have calcium in them tho.
Broccoli is full of calcium!! Dairy is not an essential food group for a healthy diet.
I agree! Its a good idea but not realistic for someone that doesn’t do a million workouts a week!
I totally understand where you are coming from Viviana, I am married myself with a 3 year old little boy. So time is VERY hard to come, especially because my husband is in College Full time and Works on top of that, and as I operate my own Full Time Day Care Monday-Friday and some Saturdays.
But the fact of the matter is, if we want to lose the weight and get into shape, then we have to make sacrifices and do what we think is hard or impossible. A great body doesn’t come from wishing it there. I know, I have tried, LOL. Sometimes that does mean giving up that little bit of rest time to squeeze in 30-40 minutes of a workout just so that we can begin to see improvements. I know that when I begin to lose weight and eat healthy and workout, I not only feel better about myself, but I also have more energy to do what I love. =]
Vivian,
I’m 5’5” and I weighed 110lbs when I worked a 9-5 job. I stay home with my kids now and weight lift and weigh about 118. A normal person should care about the food they consume and the exercise they get. Being physically fit is not just for some people. Also, I weighed 110 not being crazy about my diet or eating extremely clean. I have been overweight during my life so weight gain is not something that is impossible for me.
Also, a lot of people eliminate dairy and wheat from their diets because of choice or health reason: Celiac’s disease and lactose intolerance. Diets of fruits and vegetables are diets that contain carbohydrates which can be found in ample supplies in fruits and beans.
On the subject of dairy, humans are the only animal on the planet that consumes dairy beyond the age of 6 months. Milk is specifically designed to aide the growth of infants to double in size by the age of 6 months old. More acutely, it is to put fat on infant’s bodies who need the fat for all the growing they need to complete.
Moreover, the most significant sources of calcium are leafy greens such as kale, spinach, and broccoli. Strawberries and other berries are also a great source of calcium.
When I was working 40-50 hrs a week, I also had to maintain a home, a husband to take care of, two kids, and was spending 3-4 hours every night doing homework. There is no excuse. Especially considering all the reasons you mentioned had to do with taking care of something or someone else who isn’t yourself, there is no excuse not to take the time to take care of yourself.
I also want to mention that this is a realistic plan to lose get a “bikini body” in 8 weeks. It is a beefed up program for people wanted to take extreme action. You have to judge it as such.
Ohh if you want youll make the time, Im a Mother and a Wife and I Also have a job…. So i make time even if it is at 5am when my son is sleeping and my hubby is gone for work, I want to look better and be healthier thats why I do it
women’s 1-a-day multivitamins and other vitamin supplements are personal choices and I’m sure that as an educated exercise professional she made sure to supplement. :)
I really know i need to cut on bread and stuff, but i love it so much”:( would rather pass the whole dinner thing haha
I’ve tried to cut back on my bread and pasta intake. I switch things out like instead of having tuna fish on crackers or bread I eat it with celery sticks. Or to treat myself I still eat guacamole but instead of eating it with tortillas or bread I use slices of green and red pepper. You dont add on carbs, sugar or sodium when swapping out one or two veggies and in the end you know you ate something good. Drastically cutting something out only makes you want it more and leads you to binge eating and ultimately falling off the wagon.
yea… I totally agree to that. Switching some group of foods with something better works best for me than cutting something out. Bread is not a problem for me, but rice and pasta. I”ve tried to cut them out once, but ended up by craving of it which makes me feel very uncomfortable with my meal plan, because my body tells me that I’m lack of energy source.
So I do swap those things with carbs from boiled veggies and fruits – with low glycemic index, like carrots, apples, etc and feel better and full. Its kinda hard at the beginnings, but u have to build the mindset that u’re eating for good. Now, I’m still far from my target bod, but I did lost 6 kgs and I’m feeling great.
Hope it helps. :)
Cassey, you said in another post that you lose 10 something lbs. Where the hell did they come off from? Do you like your body as it is normally, or when you were training for the competition?