TODAY is day 10 and I feel (WHOOP WHOOP) A-W-E-S-O-M-E~ I can look at myself/profile and SEE that I’ve lost something…whether it’s actual pounds or just inches I won’t know until tomorrow but I DON’T CARE~ My next step is going to be the Lean in 13. Though I’ve been doing Advocare (days 11-25) continuously since I started in 2012 this will be my 1st time changing it up. My plan was to start Day 11 (which would only make since right?) BUT not having really looked it over until yesterday I was unaware of the need to take the Muscle Gain sooooooo that had to be ordered. I’m ok w/ the slight delay just because I know that PREPARATION IS KEY TO SUCCESS and I wasn’t fully prepared w/ meal plans, etc. This will give me time to get my ducks in a row! As soon as I get everything worked out I’ll be sure to give you the date so we can move forward together.
BUT WHAT IS LEAN IN 13? Well, I’m glad you asked HaHa
It is a 13-day PROVEN program that will cause you to burn stubborn body fat and more importantly, increase your metabolism from that point forward. It is a program AdvoCare distributors have been using to help themselves and their clients get the fastest results possible, while increasing overall health at the same time. Lean in 13 combines the use of dietary supplements with food coaching and a strict meal plan to achieve weight-loss results. The days are divided up into “burn” days and “refuel” days. A “refuel” day occurs after three consecutive “burn” days. A meal plan is devised for each type of day, and a minimum of 12 cups of water must be consumed daily. You also must eat every 2.5 to 4 hours and exercise (I know that’s an ugly word, I even hate to type it) regularly
Your Advocare supplements are the foundation of the program, providing you with the nutrients you need for optimal health, increased energy, fat burning, and craving control.
The eating plan was designed by a registered dietitian and elite personal trainer. They incorporate a “zig zag” method of eating. What does that mean? The “Zig-Zag” eating plan “tricks” your body into keeping your metabolic rate up while you’re working on fat loss – In order to lose fat, you must have a caloric deficit, but if you have a deficit for more than three days at a time, it will start your body’s starvation response and make you store fat. So this Zig-Zag plan allows you to drop into a calorie deficit for only three days at a time – then, before your body has a chance to decrease its metabolic rate– you
raise your calories back up to refuel your carb supply for one day to stoke your
metabolic furnace. (3 burn days: 1 refuel day). You then repeat this process
until you reach your desired body fat percentage. Bet you’re surprised to find out that your body needs MORE calories on certain days to avoid a plateau. This is NOT a diet. Aren’t you fed up w/ those already?
- The first three days of the program are “burn” days. On a “burn” day we consume an AdvoCare meal replacement shake for breakfast, 1/4 cup raw/roasted nuts as a mid-morning snack, 1 cup lean protein with 1 cup vegetables for lunch, an AdvoCare snack in the afternoon (I will have the Muscle Gain shake), 1 cup lean protein and 1 cup vegetables for dinner and another small snack of 1 cup protein or 1 cup vegetables if needed. Exercise is also required!! Omit ALL white flour, dairy, soda, deli meat, creamy sauces, dressing, sugar, honey, candy and fatty foods (butter, mayo, fried).
- The fourth, eighth and twelfth days are “refuel” days on the plan. On a “refuel” day we will consume an AdvoCare meal replacement shake for breakfast, 1/4 cup nuts plus (this is where the difference comes in) 1 cup of fruit as a mid-morning snack, 1 cup lean protein with (another difference from burn days) 1 cup starch such as potatoes or brown rice for lunch, an AdvoCare snack/Muscle Gain in the afternoon with 1 cup of fruit, 1 cup lean protein and 1 cup of starch for dinner and another small snack of 1 cup protein or 1 cup of starch if needed. Exercise is also required!! Omit ALL white flour, dairy, soda, deli meat, creamy sauces, dressing, sugar, honey, candy and fatty foods (butter, mayo, fried).
After Completion of the Program
- Once the 13-day plan has been completed on Day 14 is FREE. This is the day you can eat without a “pattern”. If you want to eat a “treat”, go ahead; just don’t overeat (choose a moderate portion). From here we either repeat the 13-day program or follow the program with different rations between “burn” and “refuel” days. For example, instead of “refueling” after three burn days, we can “refuel” after two burn days, or every other day. Daily consumption of AdvoCare products is still required, along with strict adherence to the meal plan designed for each type of day, though some flexibility, such as limited allowances for “treats,” is permitted. If you’ve reached your goals, you may want to consider just the maintenance Advocare offers (for me that would be repeating days 11-24 of original “challenge”).