*21 days of high protein, low-carb
*5 meals per day for Women, 6 meals per day for Men (this is up to the individual)
*No Dairy (milk & cheese products) or Starch Carbs
1.Protein-1Palm Size (size and thickness of the palm of your hand)
3.1-2 Handfuls of Vegetables (non-starch carbs)
Post Work out Shake:
1. Drink within 10 min of working out....use water!
2. Women .3grams of protein per kg (lb/2.20462) of body weight.
3.Women .5grams of protein per kg (lb/2.20462) of body weight.
Body weight in KG and multiply by .033 Litres of water per day
*63.5029KG x .033=2.1 Liters per day
*Average water bottle is 16.9 oz
Someone weighing 140 would need about 4.5 bottles of water per day.....Add one glass of water for ever hour of exercise
21 Day Challenge Document
Print pages 1,2,3,12 and 13