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JAZZID's Photo JAZZID SparkPoints: (38,761)
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11/28/09 2:39 P

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10 Basic Rules of Jay Robb's carb cycling program:

**.**.**.

1) BREAKFAST: Jay's SuperShake, Power Breakfast, or Power Omelet. Fruit only on Wednesdays and Sundays

2) OPTIONAL SNACK: If you get hungry between meals, you may consume 1/2 Jay's SuperShake between meals and/or additional servings of fruit on the high carb days, Wednesdays and Sundays

2) EAT a low-carb lunch and high-carb dinner each day

4) EAT FRESH FRUIT:
*Breakfast,lunch & dinner on high carb days: Wednesdays
and Sunday

*Dinner only* on low carb days: Monday, Tuesday, Thursday,
Friday & Saturday

5) ENJOY A FREE MEAL, eating anything you desire for 60 minutes once a week

6) DRINK PURE WATER emoticon as often as you desire

7) STAY ACTIVE and exercise a minimum of 30 - 60 minutes three days per week

8) AVOID coffee, tea (except caffeine-free herbal teas), energy drinks, and soft drinks that contain caffeine.

9) TO LOSE WEIGHT: STOP eating just before you are full

10)STOP EATING three (3) hours before bedtime

**.**.**.

JAY'S BREAKFAST RECIPES

**.**.**.

Jays' SuperShake (low calorie protein drink)

In a high-quality shaker bottle or blender, mix:
16 oz pure water or nonfat milk
2 - 4 TBS of your "favorite" protein power
1 - 2 TBS psyllium seed husks or 1 - 2 TSP of inulin fiber
1 - 2 TBS heavy cream or flax seed oil
For a cold drink, add ice. Blend or shake, and enjoy!

Jay's Power Breakfast

In a large bowl, mix 1 - 3 TBS of your "favorite" protein powder with:
8 - 16 ox of nonfat plain yogurt
OR
1 cup cooked brown rice cereal
OR
1 cup cooked oatmeal
Stir until creamy smooth. Enjoy!

Jays' Power Omelet

In a lightly oiled non-stick skillet, cook 1/4 - 1/2 cup egg white. Once fully cooked, top with 1 - 2 ounces grated cheese or 1/2 avocado, fold over, and slide Power Omelet onto a plate. May be topped with 1 - 2 TBS salsa or chopped tomatoes...

NOTE: I calculated these recipes and this one has the least calories if low fat cheese is used, it only averages 150 calories, however, the other 2 recipes were between 200-300 calories... to boost calories I used 6 egg whites (cal. 180 + 1 ounce low fat cheese: 90 + 2 TBP salsa: 20 cal. = 290 total calories)

... next: PART III - APPROVED LUNCH & DINNER FOODS LIST



 Pounds lost: 11.0 
 
0
4.25
8.5
12.75
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