Issue 142
June 2016
Accelerate your weight cut and lose upwards of 25lb in four weeks without a sweat suit in sight
Whether you’re looking to add a fresh dynamic to your fight-camp weight cut or just want to shape-up for the beach this summer, we’ve tracked down an extreme lean plan to strip pounds from your frame. You can get noticeable results in less than a month thanks to Derek and Sally Boyer – a husband-and-wife team made up of a 12-time Australia’s strongest man and a performance nutritionist.
How it works
If you bore your muscles with the same tired exercise program for months they’ll stop growing because they lack the new stimulus needed to trigger growth. The same goes for your diet. “We use a technique we call evolution stimulus, where we change the dietary stimulus every 10 days to get your body to continuously lose weight,” says Derek. This means your rate of weight loss will never plateau so you’ll soon wear your desired body-fat percentage. Plus, you won’t have to eat the same old stuff for 30 days.
“This meal plan can be adapted to suit any cooking style, whether you enjoy simple raw salads, cooked salads, steamed vegetables, stir-fry, poaching, roasting, grilling, omelets, quiches or soups,” says Sally. The list is endless so take the time to enjoy being creative with the ingredients lists and write down your recipes so that you can refer to what works for you in the future. It’s a plan you won’t get tired of that will deliver noticeable results.
The rules
Plan for the following day by creating two meals. Separate the meals in 12 portions using containers that hold no more than 200ml.
Consume one container of food (or liquid) every hour, for 12 hours.
Drink as much as you can through the day.
Try to have an even split between raw and cooked vegetables and salads.
Don’t calorie count. You’ll be putting a controlled portion in your mouth every hour.
Use organic macadamia oil or organic raw coconut oil for cooking and salad dressings.
Only use organic foods only eat nothing that comes from a packet.
Eat through the day using the snack options.
Do exercise – anything that keeps you moving, even walking or bodyweight exercises.
Write down goals, take measurements and have a blood test before you start so you can chart your progress at the end of the month.
PHASE 1: Cleansing Detox (days 1-10)
Fresh salads and juices
Create meals using: celery, beetroot, ginger, garlic, spinach, lemon, lime, parsley, cucumber, carrot, apple, radish, sprouts, lettuce, quinoa
Seasonings: sea salt, black pepper, cayenne pepper, chili flakes
Liquids: 1 black coffee, 3 green teas, 3 liters filtered water + dash lemon juice
Snacks: 6 almond snacks
Sample recipe: Quinoa salad
Ingredients: cooked quinoa, grated carrot, grated beetroot, fresh squeezed lime, mint.
Instructions: Add all ingredients to a large bowl and serve with drizzle of macadamia oil.
What about protein?
Don’t fret about sacrificing hard-won muscle. You’ll still be eating enough protein to sustain your biceps thanks to the quinoa.
PHASE 2: Building (days 11-20)
Protein-rich foods and vegetables of any color
Create meals using: red meat, carrot, pumpkin, sweet potato, mushrooms, egg, corn, squash, tomato, eggplant, capsicum, onions, spinach, salad leaves, cauliflower
Seasonings: sea salt, black pepper, cayenne pepper, chili flakes
Liquids: 1 black coffee, 3 green teas, 3 liters filtered water + dash lemon juice
Snacks: 6 almond snacks
Sample recipe: Simple beef
Ingredients: Lean beef strips, diced eggplant, diced pumpkin, fresh parsley, fresh coriander.
Instructions: Fry the beef in a pan on medium heat with the eggplant and pumpkin until the meat is cooked the way you like it. Serve with a drizzle of fresh lemon juice.
PHASE 3: Stripping (days 21-30)
Introduce white meats and green veggies only
Create meals using: chicken, fish, eggs, cabbage, snow peas, broccoli, zucchini, celery, beans, bok choy, peas, lettuce, cucumber, sprouts, spinach, lime, avocado, leeks, shallots
Seasonings: sea salt, black pepper, chili flakes, cayenne pepper, Kaffir lime leaves
Liquids: 1 black coffee, 3 green teas, 3 liters filtered water + dash lemon juice Snacks: none, but have a shot of apple cider vinegar in water every two hours.
Sample recipe: Shred Scramble
Ingredients: 2 whole eggs, 2 egg whites, diced cabbage, fresh peas, spinach, basil, chili flakes, sprouts.
Instructions: Whisk the eggs in a bowl then pour into pan and scramble. Add the rest of the ingredients to the pan to heat them up and garnish with the chili flakes and sprouts.
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