Week 5 Meal Planner
Daily upon rising, make a Flaxseed Cocktail:
1 full teaspoon of ground flax seeds in 150ml water.
Drink quickly. Do not let it sit too long or it will coagulate!
Follow with a Morning Mojo, to move toxins through the body.
Week 5 sees the re-introduction of
- caffeine
- simple carbs (fruit)
- and more complex carbs (rice, quinoa, lentils, oats)
- On Day 35 – YOU GET TO CHOOSE ANY OF THE RECIPES FROM THE LBD COOKBOOK, INCLUDING TREATS HOWEVER YOU MUST DO A WORKOUT – AT HOME IF YOU CANNOT MAKE MDHQ! Don’t gorge or undo all of your hard work. (See Depletion Workout below)
<style type="text/css"> .tg {border-collapse:collapse;border-spacing:0;} .tg td{font-family:Arial, sans-serif;font-size:14px;padding:10px 5px;border-style:solid;border-width:1px;overflow:hidden;word-break:normal;} .tg th{font-family:Arial, sans-serif;font-size:14px;font-weight:normal;padding:10px 5px;border-style:solid;border-width:1px;overflow:hidden;word-break:normal;} .tg .tg-lhl4{font-size:small;background-color:#67fd9a;color:#000000;text-align:center} .tg .tg-dorx{font-weight:bold;font-size:small;background-color:#f56b00;color:#ffffff;text-align:center} .tg .tg-od4x{font-size:small;background-color:#ffffff;color:#000000;text-align:center} .tg .tg-kkb9{font-weight:bold;font-size:small;background-color:#67fd9a;text-align:center} .tg .tg-hy70{font-size:small;background-color:#67fd9a;text-align:center} .tg .tg-ih82{font-weight:bold;font-size:small;background-color:#ffffff;text-align:center} .tg .tg-gxr7{font-size:small;background-color:#ffffff;text-align:center} .tg .tg-9vwn{font-weight:bold;font-size:small;background-color:#67fd9a;color:#000000;text-align:center} </style> <table class="tg"> <tr> <th class="tg-hy70"></th> <th class="tg-ih82">DAY 29</th> <th class="tg-kkb9">DAY 30</th> <th class="tg-kkb9">DAY 31</th> <th class="tg-kkb9">DAY 32</th> <th class="tg-ih82">DAY 33</th> <th class="tg-kkb9">DAY 34</th> <th class="tg-kkb9">DAY 35</th> </tr> <tr> <td class="tg-kkb9">ON WAKING</td> <td class="tg-gxr7">Flaxseed OR Chia Cocktail <br>&<br>Morning Mojo</td> <td class="tg-hy70">Flaxseed OR <br>Chia Cocktail <br>& <br>Morning Mojo</td> <td class="tg-hy70">Flaxseed or Chia Cocktail <br>& <br>Morning Mojo</td> <td class="tg-hy70">Flaxseed or Chia Cocktail<br>& <br>Morning Mojo</td> <td class="tg-gxr7">Flaxseed or Chia Cocktail<br>&<br>Morning Mojo</td> <td class="tg-hy70">Flaxseed or Chia Cocktail<br>&<br>Morning Mojo</td> <td class="tg-hy70">Flaxseed or Chia Cocktail<br>&<br>Morning Mojo</td> </tr> <tr> <td class="tg-kkb9">BREAKFAST</td> <td class="tg-gxr7">OATY<br> MOCHA HOT SMOOTHIE<br> </td> <td class="tg-hy70">Instant Energizer<br> </td> <td class="tg-hy70">Instant<br> Energizer<br> </td> <td class="tg-hy70">Instant Energizer<br> </td> <td class="tg-gxr7">OATY<br> MOCHA HOT SMOOTHIE<br> </td> <td class="tg-hy70">Fritata<br> </td> <td class="tg-dorx">ANY LBD BREAKFAST<br> </td> </tr> <tr> <td class="tg-kkb9">MID-MORNING</td> <td class="tg-gxr7">Bone Broth<br> </td> <td class="tg-hy70">Bone Broth <br> </td> <td class="tg-hy70">Bone Broth <br> </td> <td class="tg-hy70">Bone Broth <br> </td> <td class="tg-gxr7">Bone Broth<br> </td> <td class="tg-hy70">Bone Broth <br> </td> <td class="tg-hy70"><br> <br> </td> </tr> <tr> <td class="tg-kkb9">LUNCH</td> <td class="tg-gxr7">Gut Healing Soup<br> w/protein packed grain salad<br> </td> <td class="tg-hy70">Gut Healing Soup<br> w/protein packed grain salad<br> </td> <td class="tg-hy70">Gut Healing Soup<br> w/protein packed grain salad<br> </td> <td class="tg-hy70">Frittata <br> </td> <td class="tg-gxr7">Gut Healing Soup<br> w/protein packed grain salad<br> </td> <td class="tg-hy70">Frittata</td> <td class="tg-dorx">ANY LBD RECIPE<br> </td> </tr> <tr> <td class="tg-kkb9">DINNER</td> <td class="tg-gxr7">Fresh Lemon &<br> Pepper Baked Cod w/mashed cauliflower<br> </td> <td class="tg-hy70">Fresh Lemon &<br> Pepper Baked Cod w/mashed cauliflower<br> </td> <td class="tg-hy70">Creamy Coriander<br> Chicken w/mashed cauliflower<br> </td> <td class="tg-hy70">Creamy Coriander<br> Chicken w/mashed cauliflower<br> </td> <td class="tg-gxr7">115g Baked Salmon<br> & Protein Packed Grain Salad<br> </td> <td class="tg-hy70">115g Baked Salmon<br> & Protein Packed Grain Salad<br> </td> <td class="tg-dorx">ANY LBD RECIPE<br> & LBD TREAT<br> </td> </tr> <tr> <td class="tg-kkb9">BEFORE BED</td> <td class="tg-gxr7">Flaxseed Cocktail</td> <td class="tg-hy70">Flaxseed Cocktail</td> <td class="tg-hy70">Flaxseed Cocktail</td> <td class="tg-hy70">Flaxseed Cocktail</td> <td class="tg-gxr7">Flaxseed Cocktail</td> <td class="tg-hy70">Flaxseed Cocktail</td> <td class="tg-hy70">Flaxseed Cocktail</td> </tr> <tr> <td class="tg-9vwn">SUPPLEMENTS</td> <td class="tg-od4x">None</td> <td class="tg-lhl4">Multi</td> <td class="tg-lhl4">Fish Oil + Multivitamin</td> <td class="tg-lhl4">Fish Oil + Multivitamin</td> <td class="tg-od4x">FishOil + Multivitamin</td> <td class="tg-lhl4">Fish Oil + Multivitamin</td> <td class="tg-lhl4">Fish Oil + Multivitamin</td> </tr> </table>
Basic Depletion Workout:
Reps: 10, 20, 30, 20, 10
Exercises:
- Bodyweight Squats
- Press Ups
- Sit Ups
- Jumping Jacks
- Sprint
Do 10 Squats, then 10 press ups, 10 sit ups, 10 Jumping Jacks, then 10 sec Sprint.
Then do 20 of each, then 30 of each, then 20 again, then 10 again.