It is time for EFM OG Road to get lean with a 30 day challenge.
This DOES work, you will lean out, and even with the new version with a meal plan included you are guaranteed a great result.
EFM Nutrition
helping you reach your goals
It is time for EFM OG Road to get lean with a 30 day challenge.
This DOES work, you will lean out, and even with the new version with a meal plan included you are guaranteed a great result.
Every single day I need you to write down the following:
A: Sleep quality; good, medium or bad
B: Meal plan; followed it 100%
C: Ecercise plan; followed it 100%, but missed the last round!
D: How you are feeling?
All the best, follow the rules and see a big change
day 1
A: Great, 9 hours
B: 100%
C: 90%, didnt do finisher
D: Great
feeling ok, looking forward to this challenge
A. Medium only 6.5hrs
B. meal plan followed 100%
C. Exercise plan 100%
D. Good looking forward to the challenge
Hey guys Soren & I need you to answer the 4 questions above from admin at least every 2 days.
A. 7 good hrs
B. 95% had fritarta 2days
C. doing a bit
D. Feeling good miss something sweet at night.
See its that easy!!!!
A. Bad, 7 hours
B. 100% sticking to diet.
C. Doing plenty of exercise, not necessarily to program.
D. OK, not hungry. Too busy finding food, preparing food and exercising to eat!
Day 1
A: Good
B: Following food choices – except for 1 white coffee and 1 date
C: 0% on advice from Dr Woo to avoid gym (treatment to shoulder injury)
D: Good
Day 2
A: Good
B: Following food choices – except for 1 white coffee and 1 date
C: 0% on advice from Dr Woo to avoid gym (treatment to shoulder injury)
D: Good
A. Good 7 hours
B. 100% to diet except 2 days fritarta
C. 100% to Excercise
D. Feeling good. In Melbourne tomorrow – will try best to be OK
A: Medium – still broken
B: substituted chicken fajita with frittata left over from previous day. Substituted protein powder with almond meal in smoothie.
C: Exercising each day. Not always program.
D: Feeling flat today.
A. Quite good – 7 hours, wake a couple of times a night but go back to sleep quite easily.
B. 95% – poached eggs Monday, then frittata with lots of veggies on Tuesday and Wednesday
C. Exercising daily – program at the gym Mon, Wed, Fri
D. Feel quite good, a little light headed at times
A. Sleep quality – good
B. Meal Plan – not followed but food intake 100% from allowable foods – egg scrambled with chopped tomato, mushroom, asparagus for breakfast; salad with chicken breast for lunch and steamed vegetables with steak for tea
C. Exercise plan – 1 hour workout Tuesday following a modified plan
D. Feeling positive about the challenge and keen to see some results – energy levels a bit low
A. Sleeping well 7 – 8 hours a night
B. stickng to meal plan
C. exercise in line with programme at the gym
D. Felt tired early in the week fine now looking forward to seeing progress
Day 2
A. about 7hours good quality
B. 100% meal plan except for one mouthful of a homemade museli bar – it was in my mouth before I realised it shouldn’t be!!
C. 100% exercise plan at gym
D. Feeling quite light headed between meals
Day3
A. Good night sleep 8hours
B. 95% meal plan followed. Ordered a chicken salad for lunch when it came it was in a baguette but I just ate the filling!! Then got home and a helpful mother-in-law had covered my mexican mince with mashed potatoe!!Managed to scrape most of it off!!
C. No exercise today
D. A little flat today but happy I didn’t eat the baguette or most of the mashed potatoe!
A: Was exhausted when I first started the challenge and wanted to sleep all day. Now back to normal approx 8 hours a night.
B: Actually loving the meal plan and surprised how good the food tastes – have stuck to it 100%
C: Am exercising every day – following 100%
D: At the start my stomach was not entirely happy with the change of foods and I have also felt a bit light headed at times.
A: Excellent sleep – 7 hours
B: Sticking mostly to food plan, swapping day’s meals around. Not hungry
C: Exercise every other day
D: Feeling good and less bloated. Missing dairy though
A. Bit broken. Have managed to get Bronchitis so coughing is waking me up. Better now on Day 4
B. Mostly 100%, having Breakfast muffins most days for breakfast as they are easy to take to work and make in bulk. Yesterday I had a Banana. Sorry.
C. Sort of 100%, swapped Thursday rest day to Wednesday (due to Bronchitis).
D. Feeling really good. Not tired during the day at all. Energy levels low at the gym initially but the body gets used to it as the session goes on.
Mid Week Update:
A: Sleep quality; Good, always is
B: Meal plan; followed recipes 100% but not necessarily in order due to leftovers etc.
C: Exercise: Missed Tuesday but I’ll use that as the rest day all others good!
D: A bit headachy at times (think that’s due to no sugar in my black coffee’s??)Can I say not shitting as much?
A. 7 hours OK sleep
B. Following recipes and plan, not necesarily in order
C. Exercising every day
D. Feeling OK.
A good 7.5 hours (typical)
B foods that are out are out, foods in are in 100%
C followed exercises at Gym on Monday, Wednesday
D feel good.
A. Sleep only 6.5hrs – need to go to bed earlier!
B. Following meal plan swapping some lunches around
C. rested Wed and did Wed work out on THursday
D. Woke with light head and headache but was gone after gym and breakfast. Still a little light headed but not as much as Day 2-3, drinking more water and having small allowed snack to cope with the light head.
A. Slept poorly last night
B. Substituted dinner for steak and appropriate veggies from list
C. Gym 3 days this week – other days – a walk or energetic housework, etc!
D. Feel lousy today, have a cold and feel very light headed
A Still sleeping well
B Sticking to the meal plan starting to get use to it
C Gym 4 days plus 1 hour walk on the Thurs
D first week feel good although tiered by the end of the day
A 8 hours a night of good sleep
B have stuck with meal plan 100%, but have swapped some meals around to suit
C have done all the exercises 100%
D
A 8 hours a night of good sleep
B have stuck with meal plan 100%, but have swapped some meals around to suit
C have done all the exercises 100%
D it took a few days for my stomach to settle down, but overall have been feeling quite good, tired late afternoons. Lookin forward to mon weigh!!
Weekend progress:
A. Good 8-8.5hrs sleep
B. Stuck with meal plan with some swapping. Managed to avoid alcohol and carbs even when out to dinner but did eat the dark chocolate square that came with my cup of black tea!
C. One day of hard work in the garden. Second day badly sprained ankle at the playground
D. Light headedness has gone, getting into the swing of being organised but starting to crave chocolate!
A: Excellent sleep still – 7 hrs
B: Swapping meals around but sticking with food list
C: No exercise on weekend due to slight muscle strain
D: Have no appetite really, cant say Im ever hungry but am craving dairy products still.
A. Good, 8hrs a night
B. Swapping meals around too, weekend was a challenge with partner eating M&M’s in front of me!! But I didn’t partake
C. Saturday had track cycling and was fine energy wise, legs were quite tired, has some cordial and water during/after. Sunday 40km ride was ok, legs were getting drained by the end, but stuck to the meal plan!
D. Feeling good, appetitate is reducing as well
Sleep: Great
Food: No problem but like others swapping around or making my own with the ‘right’ ingrediants, e.g egg and salmon breafasts etc but NO carbs or sugar (even at the cricket on Sunday…NO BEER..ouch. Sugar craving subsided a bit.
Exercise: 4 gym, 1 5k run and a session in the cricket nets
Feeling: Better than last week and the chocolate hostages are being released one by one
A. Sleep quality really improved – 7-8 hours and not feeling deleriously tired at night but suffering quite badly from leg and foot cramps in the night
B. Not necessarily following meal plan but only eating appropriate meat/fish and salad/veggies. Do eat some fruit each day and have a dash of skim milk in my tea/coffee. I can’t believe I am not really missing the grog….even at the cricket on Sunday!!
C. Gym x 3 during week and walks at weekend
D. Still feeling lousy with this cold and very light headed. Appetite has subsided.
A. Sleep is still good – upto 8 or more hours per night
B. Not sticking to the meal plan but am definitely only eating the allowed foods. Have even come up with some creative recipes including a kick ass curry – yum.
C. Gym 4 x a week with home based exercises on the other days.
D. Felt woozy after gym workout yesterday which lasted for the rest of the day. Have also had some minor cramp in the legs. Overall feeling quite perky.
A been waking a couple of times a night which isn’t usual, so waking up feeling tired for last couple of days. Still getting about 8-9 hrs sleep but it dosent seem to be enough!
B still sticking to meal plan 100% but still moving meals around a little to suit
C completing all gym sessions 5 times a week, some days doing a bit more in the gym than the plan. Walking on non gym days
D feeling hungry at times, but not for things on the food list! keeping the late aft hunger at bay by munching on a large carrot.
a still sleeping well
b swapping some meals but primarily sticking to the menu not feeling hungry between meals this week
c completed 5 sessions last week plus 1+ hour walk on the days not at the gym
d feeling good and getting use to the changed eating
A. Sleep 7-8 hrs night
B. following meal plan still, system not happy with
the beef soup, persevered with left overs but could only manage small portion,Then was hungry all afternoon.
C. Missed a couple of sessions this week due to sprained ankle.
D. Feeling good, hungry at times between meals. Going away this weekend so meal plan might be a challenge but will do my best to stick to the principals.
A. Sleeping well, but could do with some more. But that is just not enough hours in the day and my beloved alarm clock.
B. Generally sticking with the food plan. Way way down on dairy, grains and fruit that I previously consumed daily. My wife is upset with me that I didn’t do the Leaning challenge when bananas were $15/kg. Trying a few different things. Goat meatballs for breakfast tomorrow.
C. Attending gym as work allows. Still active if I can’t make it.
D. Feeling good, but could have murdered a beer tonight.
A sleeping 9hrs a night solidly again now, but waking in the morning tired!! Crazy!!
B sticking to plan except for 2 small extras this week on mums bday
C Felt very wobbly and nautious after today’s workout. Have been feeling wrung out since!
D overall not feeling as hungry and eating slightly smaller portions. Hoping I’ll have more energy tomorrow
a. Good, 7 or 8 hrs
Cycling and walking on the weekend.
b. swapping meals around to suit, pork roast is not feasible on a work night.
c. good but only did 3 gym sessions and really felt I should do 4 for better results. Legs were smashed after the squats! In a good way
d. I am feeling really good, not tired at work, and have loads of energy, really positive mindset too.
A. Sleep is good but am waking up tired
B. Not sticking to the meal plan but am 100% only eating the allowed foods.
C. Gym 4 x a week with home based exercises on the other days. (The rower on Saturday almost did me in).
D. Have felt woozy, forgetful and unable to concentrate and have definitely hit a flat patch – no perkiness in sight.
A. Sleep – Excellent, love it, can’t get enough of it!
B. Not sticking to plan as moved to Melbourne, settling in to a new job, finding a house been hectic but haven’t eaten any chocolates (yes can you believe that!) or biscuits etc. But have had a beer or two or…
C. Gym – staying in self serviced apartment which has a gym and have used that once, but have got the running bug and have run 4 x 5.5Km runs around Albert Park Lake, non stop.
D. Feeling great, have lost weight but not sure how much, maybe a Kg or 2? Nick, I will be ready for your weigh in back this weekend, but have garage sale on Sat morning, so won’t be able to get in to the gym. All welcome – 16 Willow Drive Paradise, have lots to get rid of! If any of you are in Melbourne, give us a call, we will be going to Hawthorn East EFM as found a house near there.
Just to add to B. I am not sticking 100% to plan but not eating breads etc. and only sticking to proteins like eggs in morning, salmon, steaks for tea with salad so eating as well as I can. I did have pasta on 2 occasions but other than that been good.