Pull Up Your Big Girl Panties
1
Pull Up You Big Girl Panties
Pull Up Your Big Girl Panties: Plan of Action
Week 1
Week 3
Week 5
THANKSGIVING
Cheat Meal
Week 4
Week 2
Agenda
Introduction and Agenda
- Eat and Mingle/ Initial
Weight Recording
- Introduction
- Timeline Review
- Game
- Macro Explanation
-Game
-Plan of Action/Goal Setting
-Closing/Mingle
How You Really Feel!
https://www.youtube.com/watch?v=MiVuKeUkbEc
Introduction
Goal
Loose 2 pounds per week for the next 5 weeks through small goals
Goal
What are Macros
- Macros are the components in foods that give you your caloric total
- Protein, Carbohydrates, Fat
Macro Breakdown
Macro Breakdown for 200 lbs
200 lbs
- Protein: 80 grams
- Carbohydrates: 175 grams
- Fat: 37 grams
Macro Breakdown for 250 lbs
250 lbs
- Protein: 96 grams
- Carbohydrates: 211 grams
- Fat: 45 grams
Macro Breakdown for 300 lbs
300 lbs
- Protein: 113 grams
-Carbohydrates: 247 grams
- Fat: 53 grams
How
- We will set a diet plan every time we meet and take something away from the diet
- The day we meet will meet will be the day that we eat whatever we have taken out. This will be optional.
Plan of Action
Week 1
Week 1
Breakfast:
- Large Egg: 2
- Oatmeal: 0.5 cup
- Blackberries: 1 cup
Snack:
- Oikios Greek Yogurt (Vanilla): 1 container
- Strawberry: 1 cup
-Kind Granola: 0.5 cup
Lunch:
- Shrimp: 4 oz
- Jasmine Rice: 0.5 cup
- Broccoli: 1 cup
Snack:
- Almonds: 1 oz or 16 count
- Organ Protein Shake (Any Flavor)
Dinner:
- 93% Lean Beef Pattie: 3oz
- Red Potato: 4oz
- Green Beans: 1 cup
Week 2
Week 2
Breakfast:
- Large Egg: 2
- Oatmeal: 0.5 cup
- Blackberries: 1 cup
Snack:
- Rice Cakes: 2 patties
- Mixed fruit: 1 cup
- 1 TBS Almond Butter
Lunch:
- Salmon: 3 oz
- Jasmine Rice: 0.5 cup
- Green beans: 1 cup
Snack:
- Nut of Choice: 1 oz or 16 count
- Organ Protein Shake (Any Flavor)
Dinner:
- Chicken: 4oz
- Sweet Potato: 4oz
- Zuchinni: 1 cup
Grocery List
Protein:
- Salmon
-Chicken
- Beef
-Eggs
- Almonds
- Organ Protein Shake
Carbohydrates:
- Rice Cakes
- Uncle Ben's Jasmine Rice
- Kind Granola
-Red Potatoes
-Sweet Potatoes
Veggies/ Fruit
-Green Beans
- Broccoli
- Zucchini
-Strawberries
-Blackberries
Other:
- Oikios Greek Yogurt
- Almond Butter
-Nuts
Grocery List
Guess that Weight
You have 10 seconds to guess the weight in each photo.