Kelly Cox at 26 is a busy finishing her MBA, working full-time and trying to manage her life in between. Not much time left over for herself.
When Kelly first came to me she told me her weight hadn’t been an issue until grad school. She found that between a full-time job, and total focus on graduating in 2 years, she’d gained 40 pounds. She’d reached her heaviest weight of 236 when she called. Now she’s nearing graduation. She knew it was time and she was ready to get it off.
In only 8 short weeks she’s lost 31 lbs and 16ins! When she stepped off the scale she asked “Is it safe to lose that much weight that fast?” The answer is yes. Especially when you get your nutrition dialed in. It’s safe and expected.
She’s half way to her goal and she has just crushed the Nutrition I asked her to share her 7 Day Food Journal and 3 Success Tips with you.
I think you should see what Kelly’s day looked like before the program.
Day Before starting the program:
7:00 No breakfast
11:30am Jasons Deli and Dr Pepper
8:00pm Pizza and Dr Pepper
That’s it. She was drinking at least one soft drink a day, restaurant for lunch daily, and had no schedule or structure for her diet(eating).
So that’s where she was and below is her Food Journal for week 4.
One thing to remember there is no “right diet”. Fat loss is almost always a process of a little testing here and there to find what works best for you. But it’s also good for you to see exactly what’s working for others.
Here’s her Daily Food Journal for Week 4.
Monday- Week 4
8:00am- Oatmeal w-cinammon/ whey protein with water
12:00-Turkey sandwich on wheat, lettuce, tomatoes/banana
4:00 Green apple
6:00 Chicken/ green beans
9:00 Strawberries & banana whey protein shake w/water
12:15 Chicken breast/green beans/banana
3:00 Green apple
6:30 Myoplex shake
8:00 Chicken/Brown rice w/broccoli and carrots
8:30 Oatmeal w/cinammon/Whey protein w/water
12:15 Chicken breast/brown rice w/broccoli and carrots
7:30 Chicken w/multi grain Pasta, diced tomatoes, oregano basil, small salad
8:30 Oatmeal/ Whey protein w/water
10:00 Myoplex shake
12:00 Grilled chickenw/green beans
3:00 Strawberries and Raspberries
6:30 Subway-Turkey on wheat lettuce, tomato, onion, green pepper
9:00 Banana whey protein
12:30 Chicken w/stir fry/veggies/brown rice
6:30 Chicken w/small potatoe
8:30 Mixed Berry Mix 1 shake
8:00 Strawberries and Raspberries blended with Whey protein and Water/Ice
12:00 Chik-Fil-A-Grilled chicken wrap, no dressing
3:00 Banana/ strawberries
7:30 Tenderloin w/small potato
9:00 Banana Whey Protein w/water
12:45 Salad w/Turkey green pepper, tomato, carrots, light dressing
6:40 Mix1 Shake-strawbwrry banana
8:00 Red Lobster-Chicken w/rice and broccoli
It’s not noted on here but she’s taking in water at every meal and between meal.
Kelly told me the 3 biggest tips that worked for her are:
1. Having structure and a schedule for her eating during the day.
This is really important. She want from no schedule or consistency to a structure for her day. Once the outline is in place she can add foods she likes to the times. She told me she’d like to add a snack in at mid-morning but it just doesn’t work. And that’s OK. this is getting the job done for her.
2. Having people around her that support her goals.
Kelly told me one thing that helps keep her on track is her sister, Michelle. They work together and eat lunch together. When Kelly started the program they together stopped eating out everyday. Her sister Michelle started bringing her lunch too. When they do go out they help each other make good choices.
That’s why I always say getting around people that support you and your goals is essential to success. They’ll help you when you can’t help yourself. And keep you on track.
3.Having a shopping list and buying enough good food to last you all week.
Because she only has time to shop once a week. Kelly said she had to make sure to buy enough food to make it through the entire week and a master grocery list helped with this. Also having the right foods available made it easier to stick with her plan.
Thanks to Kelly for crushing this program, letting us look at her journal, and her tips.