SKA Two Week Weight Loss challenge
Men’s Version
Weight loss is far more complex than a simple recommendation to “just eat less and exercise more.” Despite popular belief, you can lose weight without dieting. It is important to understand that this weight loss challenge is not a diet, but rather, an introduction of a healthy lifestyle. This nutrition plan is simply a sample for you to get started and create long lasting habits in the kitchen. Even if you are a bodybuilder, wrestler, martial artist, runner, rower, any other athlete, or just getting started, the same rules apply to fitness exercisers also apply to you.
Meal One: Breakfast
4 egg whites, one grapefruit, 6 oz of fat free cottage cheese and one piece of Rye Toast
420 Calories
OR
Smoothie
350 – 590 Calories
OR
2 cups of Oatmeal with 1 cup frozen blueberries
380 Calories
OR
1 cup of low fat granola, 1 cup frozen blueberries and 6 oz of fat free vanilla yogurt
590 Calories
Meal Two: Snack
3 oz of Dried Apricots
350 Calories
OR
1 8oz Grilled or steamed chicken breast (skinless, no salt) ½ large grapefruit
300 Calories
OR
1 can of water soaked tuna, 1 cup of cottage cheese
320 Calories
OR
Smoothie
350 – 590 Calories
Meal Three: Lunch
1 6oz Grilled or steamed chicken breast (skinless, no salt) 1 cup whole wheat dry pasta, unlimited spinach
Approximately 550 – 590 Calories
OR
8 oz lean steak, ½ large plain baked potato, unlimited mixed greens
Approximately 500 – 550 Calories
OR
4 oz lean ground beef, 1 whole wheat tortilla, ¼ cup plain, fat free yogurt, 3 oz salsa, sliced tomatoes, and handful of lettuce
400 Calories
OR
6 oz grilled or steamed chicken (skinless, no salt), 1 whole wheat tortilla, ¼ cup plain, fat free yogurt, 3 oz salsa, sliced tomatoes, and a handful of lettuce
360 Calories
Meal Four: Snack
½ large baked sweet potato, 2 egg whites
115 Calories
OR
3 oz Dried Apricots, one apple
250 Calories
OR
½ medium Cantaloupe, 1 cup fat free cottage cheese
275 Calories
OR
celery and carrots with 2 tbls of almond butter OR peanut butter
250 Calories
Meal Five: Dinner
8oz Grilled or steamed chicken breast, 1 large bowl of mixed greens, green beans
250 – 300 Calories
OR
8 oz Grilled or steamed sockeye salmon, 8 spears of asparagus, 4 whole red beets (7 oz)
600 Calories
OR
1 can drained water-packed tuna, one medium sweet potato, ½ cup drained chick peas, spinach. Mashed together
400 Calories
Water
Water in blood transports glucose, oxygen, and fats to working muscles and carries away metabolic by-products such as carbon dioxide and lactic acid.
Water in urine eliminates metabolic waste products. The darker the urine, the more concentrated the wastes.
Water in sweat dissipates heat through the skin. During exercise water absorbs heat from your muscles, dissipates it through sweat, and regulates body temperature.
Water in saliva and gastric secretions helps digest food.
Water throughout the body lubricates joints and cushions organs and tissues.
General rule, drink 8 – 10 glasses of water per day and eat foods with a higher water content. Aim to have your urine close to clear.
