Choose one of the eating methods below to follow this week:
a) 16:8 method - Eat all your meals and snacks within an 8 hour period and consume nothing but water for the remaining time to quench your hunger. For example: Eat only between the hours of 8 am and 4 pm or between 9 am and 5 pm. IMPORTANT NOTE: If your workout time happens to be after your eight hours of eating, be sure to have a post workout protein shake!!
b) 5:2 method - Eat meals at your regular intervals for 5 days this week but consume less calories for the other 2 days. For example: Consume 3 meals and 2 healthy snacks for five days. On your lower calorie days skip one meal. IMPORTANT NOTE: If you are following an exercise program, you should consume fewer calories on the days you are NOT working out!
SPECIAL NOTE: This will be your eating schedule for the rest of this program! Forgive yourself if you slip up over the next few days. The main idea is to get better at this lifestyle change each day.
2. Meal Prepping:
Cook/Prepare a large enough quantity of a meal that can be put in containers and stored in the fridge for this week. Choose whether you will prepare breakfast, lunch, or dinner for the week. I recommend prepping lunch or dinner since breakfast is usually grab and go for most people. This is a practice that you can expand in the future to include more meals. For now prepping one meal will suffice.
For help thinking this step through, click here to read this helpful article!
3. Social Media Post: Post an Instagram Photo/Video of a meal you prepared. Include how many grams of protein, and carbs are present in your meal. Be sure to tag me @stanpfitness