Page 17 of Big Girls Do It Stronger
LIGHT WORKOUT—30 min of a dance video or light core work, very little or no lifting.
Three meals and two snacks—FATS AND PROTEINS in each meal and snack.
VERY LOW CARBS!
SATURDAY: (BLACK PLATE DAY)
LIGHT WORKOUT—run or walk with family, or a dance videos for easy and fun cardio.
Three meals and two snacks—FATS AND PROTEINS in each meal and snack.
VERY LOW CARBS!
SUNDAY: (GRAY ALL DAY!) Yes! PTL!
We use Sunday as what most bodybuilders would call a “re-feed.” Now, this was my favorite part of the Wilder Way 2.0 tweaks. Now you can have your regular French Toast with Ezekiel or other sprouted break or toast with your eggs. You can have a burger on a sprouted bun, or nachos on blue corn chips WITH CHEESE AND SOUR CREAM! Can you tell how excited I am about that? Yes, it’s just that exciting.
In my testing, I found some people, because of health issues, were unable to lift weights or do high-intensity aerobics. In those cases, there might be too many carbs in Option #1 for them to burn off. Lower carbs might also work better for those who are just more carb-sensitive, too.
If you can, I would suggest trying Option #1 for a week and then make a decision based on how you feel. I should point out that it can take a few weeks before you really get into the groove and for your body to get on board, so give yourself some time, but also know you have options. Some people feel best when rotating Option #1 and Option #2—meaning two weeks of Option #1 and two weeks of Option #2 each month. That is fine too! When you want to mix things up, you can try these options and then go back to the original plan from BGDIR.
This is meant to be very flexible and can and should be adjusted to fit what works foryou. We are currently loving Option #1 as we are trying to increase our muscles and strength, but we will absolutely switch things up when we need to. Do what works for you and make this fun! I’ve noticed that I’ve gone from dreading white plate meal days to loving them. I’ve relearned to enjoy the wonderful and comforting foods that are carbs—more on that in the next chapter.
Another easy #WilderWay 2.0 modification is alternating black and white days so that you are high carb one day and low carb the next and then back up to high carb. This works well if you’re only getting in heavy workouts every other day. Remember, this plan can be tailored to fit any lifestyle at any pace. Do what works for you and listen to your body!
I’ll have lots of ideas for you coming up in regards to your meals and snacks, so don’t worry ... just keep reading. I know you can do this! If you’re reading this and have no clue what I’m talking about when I say white and black plates, please go back and reviewBIG GIRLS DO IT RUNNING. It’s really important to understand the different plate combinations first, one day at a time and one meal at a time.
PRO TIP: Always keep your food list and plate graphics handy; visitwww.biggirlsdoitrunningand print out several. I have them in my purse and on the counter, because even the pros can use a reminder now and then.