45645579 1000 calorie challenge diet manual

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1,000 Calorie Challenge Diet Manual

By Joel Marion, CISSN, NSCA-CPT


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1,000 Calorie Challenge Weekly Diet Schedule

Alright, we’re not going to waste a lot of time with a bunch of ―fluff‖ in this manual,

instead, we’re going to get right in to exactly what you want to know: the

specifics of the 1,000 Calorie Diet Days and what you’re doing during the other

four days each week.

Each week there are three 1,000 Calorie Diet Days, and you have two choices as

to when you want to implement them. We’ll outline each below, assuming a

Mon/Wed/Fri training schedule, and then we’ll touch on the pros and cons of

each.

Option #1 – 1,000 Cal Diet Days on Training Days

*Training Days in Orange

We’ll get in to exactly what all those numbers mean in just a minute, but first let’s

explore the ―general‖ set-up, the benefits, and the potential ―concerns‖.

Day Diet Day Calorie Intake

Macro Breakdown

Meal Types

Sunday Moderate Diet

13 x LBM 30P/40C/30F 3 P+C, 2 P+F

Monday 1,000 Calorie

8 x LBM 35P/15C/50F 4 P+F, 1 P+C (post w/o)

Tuesday Moderate Diet

13 x LBM 30P/40C/30F 3 P+C, 2 P+F

Wednesday 1,000 Calorie


Thursday Moderate Diet

13 x LBM 30P/40C/30F 3 P+C, 2 P+F

Friday 1,000 Calorie


Saturday Cheat Day -- -- --


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What you see above is a table outlining the ―default‖ diet schedule. If you

purchased the Accelerator Package, this is how you’ll see the meal plans laid

out, etc. It implements the 1,000 Calorie Diet Days the same days as the main

workouts, and during Phase 2, this means you’ll be combining 1,000 calorie

workouts and 1,000 calorie diet days on the same day.

The benefits:

1. You create a MASSIVE calorie deficit on these days by combining calorically

expensive workouts with a strategically timed low-calorie intake (increased fat

loss).

2. Every other day is truly a more ―relaxed‖ day as there is no resistance training

scheduled, and the scheduled diet for the day is ―moderate‖.

The potential “drawbacks”:

1. Some people will find it difficult to perform at their highest while heavily

restricting calorie intake, and may struggle to get through the workouts due to a

low energy intake. For these individuals, although it is a smaller percentage of

individuals, we’ve created Option #2.


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Option #2 – Alternating 1,000 Cal Diet Days with Training Days

*Training Days in Orange

With Option #2, instead of having the 1,000 Calorie Diet Days on the same day

as the intense resistance training sessions, you have them the day after.

The benefits:

1. A higher calorie intake on training days to fuel those sessions

2. Heavy calorie restriction during the ―afterburn‖ period (increased fat loss).

The potential “drawbacks”:

1. There are no true ―relaxed‖ days (other than the Cheat Day) as each day

either requires an intense resistance training session or intense dieting

Day Diet Day Calorie Intake

Macro Breakdown

Meal Types

Sunday 1,000 Calorie


Monday Moderate Diet

13 x LBM 30P/40C/30F 3 P+C, 2 P+F

Tuesday 1,000 Calorie


Wednesday Moderate Diet

13 x LBM 30P/40C/30F 3 P+C, 2 P+F

Thursday 1,000 Calorie


Friday Moderate Diet

13 x LBM 30P/40C/30F 3 P+C, 2 P+F

Saturday Cheat Day -- -- --


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Bottom line, both work equally as well, it’s just a matter of personal preference.

I’d recommend starting with Option #1 and moving to Option #2 if you notice the

―potential drawback‖ of low energy on those days.

Nutrient Timing & Two Types of Meals

On both Moderate Calorie Days and 1,000 Calorie Days you’re going to see two

different types of meals listed:

1. Protein + Fat (P+F)

2. Protein + Carbs (P+C)

All meals include protein, but certain meals avoid high levels of carbs and others

high levels of fat. Why?

The reason is two fold. First, by avoiding combining fat and carbohydrates in

significant amounts in a single meal, we avoid what I refer to as ―the deadly

combination‖ when it comes to fat storage – high levels of insulin and fat in the

blood simultaneously.

Insulin, secreted after ingesting any substantial amount of carbohydrate, is your

body’s primary ―storage‖ hormone. Naturally, having high levels of fat and insulin

in the blood at the same time (resulting from simultaneous carb and fat intake) is

the exact opposite of what you want when it comes to avoiding fat storage.

Secondly, this type of meal set up allows us to eat carbs earlier in the day when

insulin sensitivity and carbohydrate tolerance are at their peak, while avoiding

them in the later hours when these things naturally decline.


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For this reason, Moderate Calorie Days will start with P+C meals and transition to

P+F meals later in the day. As for 1,000 Calorie Days, only one P+C meal is

consumed after training when the body is primed to suck up carbohydrate to

recovery from intense training.

The “Numbers”

Moderate Calorie Days

On Moderate Calorie Days you’ll consume 13 x Lean Body Mass in calories with

a macronutrient breakdown of 30% Protein, 40% Carbohydrates, 30% Fat.

**See Appendix A for calculating Lean Body Mass and Macronutrient

Breakdowns. If you purchased the Accelerator Pack, just use the Done-for-You

Calculator. If you didn’t purchase the Accelerator Pack, but don’t feel like being

bothered with calculations, you can purchase the Done-for-You Calorie

Calculator for just $9.95 HERE.

Morning meals will be protein + carb (minimal fat), and afternoon/evening meals

will be protein + fat (minimal carbs).

Moderate Calorie Day Sample Daily Timeline

8:00 am – Breakfast Meal (P+C)

10:30 am – Mid-morning Meal (P+C)

1:00 pm – Lunch Meal (P+C)

4:00 pm – Mid-afternoon Meal (P+F)

6:30 pm – Dinner Meal (P+F)

10:00 pm – Pre-bed Snack (P+F)

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NOTE: The final meal of each day is always the same. One scoop of

Prograde Protein® + 1 serving of EFA Icon®.

The protein will serve to provide amino acids to muscle tissue to offset muscle

breakdown as you sleep and facilitate recovery within the body. Also, research

has shown that the many benefits of fish oil are only seen once the compound is

absorbed in to the various cells of the body, thus it is recommended that you

consume EFA Icon just prior to bedtime to avoid these ―super fats‖ from simply

being burned as energy during the day.

The supplements I recommend for use with the 8-week 1,000 Calorie

Challenge Program are as follows (quantities will last approximately 4

weeks):

3 Prograde Protein (for mid-morning, mid-afternoon, and pre-bed meals)

2 Prograde BCAA (for strategic use on 1,000 calorie days)

1 Prograde Workout (for use after intense resistance training)

1 EFA Icon (extremely potent and effective fish oil supplement)

1 VGF 25+ (daily multi-nutrient)

1 Metabolism (Prograde’s brand new scientifically researched fat burner

and metabolism support supplement)

And once again, I scored a sweet discount for you. If you wish to purchase any

of the above recommended supplements (or any other product from their entire

line), you can use the coupon code challenge15 to save 15% on your entire

order.

All the details are on the special page I had Prograde put together for 1,000

Calorie Challenge customers at http://ProgradeDiscount.com.

http://progradediscount.com/


http://nutrition.getprograde.com/1000-challenge.html



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Full details on the recommended supplements and the recommended 25-day

supplementation strategy are in the Supplementation Guide as well.

Summary for Moderate Calorie Days: Consume 13 x LBM in calories with a

macronutrient breakdown of 30% Protein, 40% Carbohydrates, 30% Fat. The

first 3 meals of the day should be P+C, the final three meals P+F. Free veggies

are permissible as desired.

1,000 Calorie Diet Days

On 1,000 Calorie Days you’ll consume 8 x Lean Body Mass in calories with a

macronutrient breakdown of 35% Protein, 15% Carbohydrates, 50% Fat.

**See Appendix A for calculating Lean Body Mass and Macronutrient

Breakdowns. If you purchased the Accelerator Pack, just use the Done-for-You

Calculator. If you didn’t purchase the Accelerator Pack, but don’t feel like being

bothered with calculations, you can purchase the Done-for-You Calorie

Calculator for just $9.95 HERE.

On 1,000 Calorie Days, your only protein + carb meal will come post-workout in

the form of Prograde Workout; all other meals will be protein + fat (minimal

carbs).

Additionally, you should be consuming 5 grams of BCAAs between each meal for

a total of 25 grams of BCAAs on each 1,000 Calorie Diet Day. Branched Chain

Amino Acids (BCAAs) will prevent any muscle breakdown from occurring on

these low calorie days in addition to aiding in fat loss by keeping the hormone

glucagon (an antagonist to fat-storing insulin) stable throughout the day.

A sample timeline for 1,000 Calorie Diet Days is below.



http://nutrition.getprograde.com/branched-chain-amino-acids.html


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1,000 Calorie Day Sample Daily Timeline

8:00 am – Breakfast Meal (P+F)

10:30 am – Mid-morning Meal (P+F)

1:00 pm – Lunch Meal (P+F)

5:00 pm – Post Workout Shake (P+C)

7:00 pm – Dinner Meal (P+F)

10:00 pm – Pre-bed Snack (P+F)

Also, you’ll notice that your calorie intake on 1,000 Calorie Diet Days is relative to

your body size. That is, if you are taller and/more muscular than average, your

calorie intake will actually be higher than 1,000 calories. If you are shorter and/or

a more petite individual, your calorie intake may be a bit lower than 1,000

calories.

Calculating intake based on lean body mass and not simply assigning the same

―1,000 calorie‖ intake across the board ensures for a more accurate calorie

intake for each individual.

Summary for 1,000 Calorie Diet Days: Consume 8 x LBM in calories with a

macronutrient breakdown of 35% Protein, 15% Carbohydrates, 50% Fat. All

meals on this day are P+F, except for the post workout shake which is P+C.

Free veggies are permissible as desired.

Additionally, be sure to consume 5 grams of BCAAs between all meals, for a

total of 25 grams of BCAAs daily on 1,000 Calorie Diet Days.

Save 15% on BCAAs at http://ProgradeDiscount.com (be sure to use the coupon

code challenge15.



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Cheat Day Guidelines

Every seven days you’ll be committing the dietary cardinal sin of ―going off your

diet‖ and having a full blown Cheat Day. Believe it or not, Cheat Days when

implemented strategically and properly can have a profound effect on

metabolism by boosting levels of the ―anti-starvation‖ hormone leptin and priming

the body for optimal fat burning over the course of the next week.

While there are no major restrictions on the types or quantities of food you eat

each day, there are a few loose ―guidelines‖ to adhere to:

Eat the foods you crave without feeling guilty

Don't get technical and start your Cheat Day at 12 a.m. on Sunday morning; start when you normally wake up on Sunday

Don't set the alarm for a very early time; start when you normally wake up on Sunday

Don't stuff yourself; eat until you're satisfied, not to the point of discomfort

Don't skip meals holding out for a single feast; eat throughout the day

Don't consume alcohol; one beer is fine, but alcohol consumption works against what we are trying to accomplish hormonally with the Cheat Day

Other than the above loose guidelines, you can eat whatever you want. And

you’ll be happy to know that over the course of the last 7 years, no matter which

way we’ve tested it, the ―eat-whatever-you-want‖ approach works best from a

results standpoint than any other more restrictive or controlled approach.

Summary for Cheat Days: Eat liberally throughout the day without stuffing

yourself; that’s it .


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Acceptable Carbohydrate Choices for Moderate Calorie Days

Legumes: kidney beans, black beans, black-eyed peas, lima beans, red

beans, marrowfat peas, chickpeas, pinto beans, butter beans, navy beans,

lentils

Fruit: apples, oranges, apricots, peaches, pears, grapes, kiwi, mango,

watermelon, honeydew, cantaloupe, rhubarb, plum, pineapple, papaya,

grapefruit, grapes, blueberries, strawberries, blackberries, raspberries,

cranberries, cherries

No-sugar added apple sauce

Light Yogurt (no sugar added)

Other Vegetables: artichoke, beets, pumpkin, rutabaga, squash

Whole Grain Breads: 100% Whole Wheat, Pumpernickel, Rye, Oat Bran,

Buckwheat, Barley Kernal

Other Grains: barley, basmati, quinoa, 100% whole wheat tortilla wraps

Oatmeal, oat bran

Sweet potato, yam

Wild rice, brown rice

Couscous

Cornmeal

Cereals: All-Bran, Special K, Cheerios, Fiber One, Bran Chex, Bran

Flakes

Pasta – any type

New potatoes

Corn, Peas, Parsnips

Bananas

Ideally, the bulk of carbs on these days should come from legumes and fruits and

a small amount of the starchier carbs listed toward the latter part of the list.


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Additionally, there is no limit to the amount of ―free veggies‖ you consume on

these days.


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Acceptable Protein Sources

Beef (steak, ground beef, etc)

Cottage Cheese

Deer/Venison

Eggs (whole or whites)

Finfish (salmon, tilapia, haddock, mackerel, tuna, bluefish, herring, etc)

Ham (fresh)

Lamb

Milk protein powders (whey and/or casein)

Pork (tenderloin, chop, etc)

Shellfish (scallops, shrimp, clams, oysters, crab, lobster, etc)

Skinless Chicken (breast, thigh, wing, etc)

Turkey breast


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Acceptable Fat Sources

Dairy

Butter

Cheese

Cottage Cheese

Cream Fat-containing Meats

Beef

Chicken (dark meat)

Duck

Lamb

Pork

Fish

Anchovies

Bluefish

Herring

Salmon

Mackerel

Sardines

Tuna

Oils

Coconut Oil

Extra Virgin Olive oil

Flax-seed oil

Marine/Fish oils

Udo’s Choice Oil Blend

Hemp Oil Raw Nuts

Almonds

Brazil Nuts

Hazelnuts

Peanuts (in moderation)

Pecans

Walnuts Other

All Natural Peanut Butter (in moderation)

Almond Butter

Avocado/Guacamole

Flax seeds (ground)

Eggs


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NOTE: Because some protein sources are also ample sources of fat, they are listed

under both the acceptable proteins and fats lists.

Free Veggies

Asparagus

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collard Greens

Cucumber

Eggplant

Fennel

Green Onion

Leek

Lettuce – any type

Mushroom

Okra

Onion

Pepper, Bell

Radish

Snow Peas

Spinach

Tomato

Zucchini


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*Free Veggies can be added to any meal or consumed as a snack throughout the day

on any day.

Tracking Progress

Tracking progress throughout the course of the 8-week program is critically important to

your overall success.

A very popular saying amongst fitness professionals is ―If you’re not assessing, you’re

just guessing!‖ And that’s essentially true. The only real way to know if something is

working is to regularly assess and track your progress.

With the 1,000 Calorie Challenge, we will be using several methods of tracking

progress—scale weight, body fat %, and girth measurements.

Both scale weight and body fat percentage can be assessed via an at home electronic

body fat scale. I recommend Tanita brand, as they’re the trusted, most experienced

brand when it comes to body fat analysis scale brands.

Below are the locations for the various girth measurements you’ll be taking:

Bust/Chest

Waist (around the navel)

Hips

Right Arm

Right Thigh

Right Calf

For arm, thigh, and calf measurements, simply double each to account for the other limb

when calculating total inches lost. For example, if your right thigh measurement has


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gone down one inch, it is safe to assume that your left thigh measurement has also

decreased by one inch for a total of two inches lost from both thighs collectively.

Below are example measurements for a female who used the 1,000 Calorie Challenge

program for 6 weeks:

------------------------------------------------------------------------------------------------------------

Starting Week 6 Difference Bust 38‖ 35‖ -3‖ Waist 36‖ 33‖ -3‖ Hips 38‖ 36‖ -2‖ Right Arm 12‖ 11.5‖ -.5‖ x 2 = -1‖ Right Thigh 24‖ 22.5‖ -1.5‖ x 2 = -3‖ Right Calf 12‖ 11.5‖ -.5‖ x 2 = -1‖ Total -13”

------------------------------------------------------------------------------------------------------------

When To Measure

Measurements should be taken once every week, the morning of your Cheat Day—

that’s it.

Do not—I repeat; do NOT—weigh yourself daily. Due to the fluctuations in food intake

throughout each week, you will absolutely experience significant fluctuations in water

balance throughout the week causing daily measurements to be all over the place.

With this program, daily scale readings mean nothing. What we are concerned with is

consistent, week to week progress, and that is assessed by taking consistent weekly

measurements.

One more time: stepping on the scale daily will do nothing more than break your focus

and cause unnecessary stress and worry (which will in turn slow progress)—don’t do it.


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With that out of the way, here is how you should be measuring:

Starting measurements should be taken the day you begin the 1,000 Calorie Challenge,

first thing in the morning before eating anything. This is the way you will always

measure each cycle—first thing in the morning, before eating anything. Consistent

measuring practices ensure consistency and accuracy in your measurements.

From here, measurements will be taken once per week on the morning of your Cheat

Day.

You can log your progress easily via the log sheets in the 1,000 Calorie Challenge

Success Journal & Workbook.


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Tips and Strategies

Plan, Plan, Plan Like with anything else, effective planning is a huge factor in your success on the 1,000

Calorie Challenge. Simply put, proper planning ensures you’ll have everything already

in place should ―life get in the way‖ (and it will), to prevent you from settling for less than

optimal choices.

To ensure success and to avoid being stuck in a position where you are forced to make

a less than desirable meal selection, I recommend doing three things in advance:

Planning weekly menus, shopping, and cooking (in that order).

Planning Weekly Menus – It’s best to find some time mid-cycle to plan the

menu for the upcoming week. Be sure to take into consideration your schedule,

where you will be, etc (this is the major reason to plan—so you’re never in a

position where what you need is not accessible).

As you plan, jot down a shopping list of items you’ll need to prepare the meals of

your weekly menu. Lastly, realize that no plan is written in stone and can later be

adjusted according to your schedule and any special circumstances that may

arise (including simply being in the mood for something other than what is

planned).

Shopping in Advance – Once you have your meal plan for the cycle in place,

you’ll need to go shopping for any item you may not currently have ―in stock‖.

Obtaining all your groceries before the week begins will allow you to easily cook

in advance for additional convenience. I do NOT recommend, however, that you

shop in advance for your Cheat Day. Having those foods ―around‖ on any day

other than the Cheat Day is just creating an unfair temptation for yourself.


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Cooking in Advance – There are three ways to cook in advance: weekly, twice-

weekly, and daily. Personally, I like to go with the middle of the three options, but

let’s quickly review all three.

With the weekly option, you’d spend a few hours on Saturday or Sunday morning

doing all the ―major‖ cooking for the week. You’d then store in the fridge to be

quickly and easily reheated at the designated meal time within your plan.

The twice weekly option is very similar with the exception that you’ll cook two

times each week (once at the beginning of the week and then again mid-week). I

like this option best because it’s still highly convenient, but doesn’t have you

eating week-old food on Thursday and Friday.

Yet another option is to prepare all meals for the day in the morning, but this may

not be realistic for those rushing off to a busy day at work. However, if you are

someone who is generally home throughout the day, this is a great approach.

You also may want to prep all day-time meals beforehand and cook dinner fresh

most evenings; it’s really up to you so long as the approach you choose doesn’t

leave you unprepared at any point.

Additionally, when cooking in advance, you can make things even more

convenient for yourself by storing your prepared meals in individualized single-

meal containers. This way, the only thing required to enjoy your next scheduled

meal is selecting a container from the fridge and popping it in the microwave

briefly. I also recommend picking up some reusable plastic containers for your

individualized meals as they’re cheap (i.e. economical to buy in bulk) and last

quite a while to boot.


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Sticking to the Diet while Out to Eat While the Cheat Day is obviously free reign, you can still enjoy a meal out on any day of

the diet just by keeping a few basic rules in mind:

1. Always rely on portions. You’ll quickly get a feel for how much food is

appropriate for you for each type day. Stick to that. Just because your entrée

contains what might be considered several portions of protein and carbs doesn’t

mean that you have to eat everything on your plate. Eat one of each and bring

the rest home for later. Or just ask for a lunch sized portion or smaller portion –

most restaurants are easily able to accommodate this request.

2. Order from specialty health menus when possible. Most restaurants have a

section of their menu that specifically caters to dieters. Usually this section will

include both low-carb and low-fat menu options. Generally, regular entrees are

loaded with hidden fat (even if they sound ―healthy‖) so the low-fat choices will

contain a more normal amount of the macronutrient. Go grilled on protein-only

days and have them hold the butter on the veggies.

3. Add, subtract, and substitute where possible. If not ordering from a specialty

menu, you generally have the liberty to substitute side items for a healthier

choice and/or add or subtract an off-limits part of the meal. Depending on the

day, it’s just a smarter choice to sub the carbs for veggies when out to eat.

4. Skip the appetizers and desserts. Your entrée should cover your protein,

carbs, and/or fat needs, and most will leave you with extra to boot, so there’s no

need to add more via appetizers and desserts. Still, it may be difficult to just sit

while others partake in an appetizer, so make the healthier choice and order a

small greens salad with light dressing.


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FAQs

Q: What drinks (coffee, milk, flavored water, diet sodas, etc) are permitted?

A: The majority of your fluid intake should be water. Strive to consume at least a half

gallon a day, even more on 1,000 Calorie Diet Days.

You may consume non-calorie beverages in moderation (this does not include milk).

The rule is simple: if it has calories, don’t drink it. If it does not have calories, you may

drink it in moderation. 90% of your fluid intake should be water.

Q: I have my calorie and macronutrient needs calculated based on the

information provided in Appendix A, but how do I know how many calories or

how much of a macronutrient is in certain foods?

A: If the food has a label, then you’ll find that exact information on the label, from which

you can choose the appropriate quantity. For things like fruit, veggies, meats, etc, that

do not have labels, it’s really easy to look up this information. The site I recommend is

www.NutritionData.com.

For example, let’s say you have all your needs calculated and a particular meal calls for

27 grams of protein. You’d like to have chicken so you go to www.NutritionData.com

and type in ―chicken breast‖, select the appropriate listing, and end up on this page:

==> http://www.nutritiondata.com/facts/poultry-products/703/2

There is a drop down menu for the serving size at the top of the listing. I always

recommend selecting 1 oz for meats, and then multiplying from there.

http://www.nutritiondata.com/


http://www.nutritiondata.com/facts/poultry-products/703/2


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So, we see 1 oz of cooked chicken breast contains 9 grams of protein. So, since we

need 27 grams, we’ll eat 3 oz. Simple as that.

Now, let’s say this is a protein and fat meal and you also need 14 grams of fat. One

tablespoon of butter or any oil contains approximately 14 grams of fat so you’ll use that

amount.

3 oz of Chicken Breast, mixed veggies drizzled with one tablespoon of olive oil – there

you go, that’s your meal

Record each meal in your daily Success Journal Log Sheets.

Once you do this for a couple days, the whole process become VERY easy and you’ll

know exactly how much to eat.

Here are a couple of standard measurements for your convenience:

1 oz cooked lean meat = 9 grams of protein

1 tablespoon of any oil or butter = 14 grams of fat

1/4 cup of nuts = 14 grams of fat

For other foods www.NutritionData.com is a great resource.

**By the way, if you didn’t purchase the Accelerator Pack, you can still purchase the

Done-for-You Calorie Calculator for just $9.95 HERE.




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Q: What if I go over my calorie or macronutrient needs for a particular meal?

A: That’s more than fine. You’re not going to hit the individual meal numbers right on

the head with each meal, rather those numbers should be looked at more as guidelines

to help you achieve your daily totals, which are the figures that matter most.

So, if you were to go over by 5 grams of protein in one meal, you can make up for it by

eating 5 grams less in another. As long as you are coming within 5% of your daily totals

for each macronutrient at the end of the day, you’re good to go.

Q: How many grams of fat am I “allowed” to have in my Protein + Carb meals and

how many grams of carbs am I allowed to have in my Protein + Fat meals? It

seems that most foods contain at least some of each nutrient. And do I have to

count these “extra” grams in my daily totals?

A: You’ll find that most foods do contain small amount of other nutrients. For example,

most protein sources, even very lean cuts of meat, contain some fat and some fat

sources, like nuts, contain a small amount of carbs.

The rule is this: Strive to keep the ―absent‖ nutrient less than 10 grams for that meal. In

other words, for protein + fat meals, strive to keep carbs under 10 grams, and for protein

+ carb meals, strive to keep fat under 10 grams.

To answer your second question, yes, these ―extra‖ grams do need to be counted

toward your daily total. Record it in your log sheets and subtract from another meal.

For example, let’s say a Protein + Fat meal you consume contains 4 grams of carbs.

Simply subtract those carbs from a future Protein + Carb meal.

Again, the major focus should be arriving within 5% of your daily targets at the end of

the each day.


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Q: If I have a social activity planned on another day other than my scheduled

Cheat Day, is there a way I can switch my Cheat Day?

Yes, you can permanently switch your Cheat Day (which we will discuss in the next

question), or you can temporarily switch it on an ―as needed‖ basis for special events,

etc.

For example, let’s say that you have a birthday party to attend on a Thursday evening,

but your normal Cheat Day is regularly scheduled for Saturday (a day in which you don’t

really have anything planned that particular week). Do you have to tough it out

Thursday (and abstain from all the goodies present) and wait it out until Saturday?

Nope!

You can easily change your Cheat Day to Thursday with one easy super simple switch-

a-roo: just swap the two days completely.

In other words, whatever you were supposed to be doing diet wise on Thursday, do that

on your Cheat Day, and then move the Cheat Day to Thursday so you can enjoy the

party.

Naturally, this isn’t something that you’d want to do every week (it’s ideal to have

consistency with your Cheat Days from week to week), but the occasional swap is A-

OK.

Q: What if I’d like permanent Cheat Day to be another day other than Saturday?

For instance, I generally have family over Sunday afternoon and think having my

Cheat Day on this day would be most ideal for me.


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No problem. There’s no magic to Saturday. Go ahead and make the switch to literally

any day of the week you’d like, and then follow the diet on the other 6 days as outlined.

Q: Are there any long-term negative health effects that I should be concerned

about with the regular indulgence of the 1,000 Calorie Challenge program?

A: I get this question a lot, and it’s kind of silly when you think about it. With the 1,000

Calorie Challenge program, you’re rapidly losing weight and increasing your physical

fitness – do you think that one day of enjoying some of your favorite foods is going to

negate all those positive adaptations and the extremely healthy choices that you are

making during the other 80% of the plan? I’m sure you see my point, but just in case,

that answer is ―No, it’s not.‖

That said, please understand that if you have any medical conditions whatsoever, you

must clear you participation in any weight loss program (including this one) with your

physician first.

Q: What about special populations such as diabetics or those with

cardiovascular disease? Is this diet safe for them?

A: Piggy-backing off of the last question, I want to make sure I’m clear here: consult

with your doctor before beginning any exercise program to make sure it is a good fit for

you, and always, always follow his or her advice.

Q: On what Days should I consume a post-workout beverage like Prograde

Workout?

http://nutrition.getprograde.com/pre-and-post-workout-drink.html



27

Prograde Workout is recommended on days in which you perform resistance training;

post-workout nutrition is not recommended on other days of the program.

Remember to use the code challenge15 to save 15% on your order.

Q: I’m still a little anxious about a full day of dietary indulgence; can’t I just have

a single cheat meal?

A: Not if you want to experience the best results. Research has proven that cheat

―meals‖ DO NOT WORK for substantially replenishing leptin levels. For that to happen,

you need a prolonged period of overfeeding (8 to 12 hours), not a single meal.

Sure, cheat meals are a nice psychological outlet, but that’s where it ends. If you are

looking for the physiological benefit of faster fat loss, then you need to take a leap of

faith and trust me with the approach I’ve recommended here. Cheat Days, not meals,

prevent diet plateaus and help bring about steady, consistent, fast fat loss each and

every cycle. Use them.

Q: Do you recommend the use of any “damage control” supplements for the

Cheat Day?

A: Some people will try to use insulin-mimicking substances such as ALA or r-ALA on

their Cheat Days as a means of ―damage control‖ so to speak, but I am of the opinion

that these substances may potentially interfere with the natural upregulation of leptin

and other hormones that we are trying to achieve. That, and I don’t see any real benefit

to supplementing with anything on your Cheat Day. Just eat and let your hormones

naturally do what they know to do when you provide your body with surplus calories.



28

Q: For the BCAAs on 1,000 Calorie Diet Days, since each capsule is .5 grams,

that means I need to take 50 capsules on 1,000 Calorie Days? Is that healthy?

A: Remember, BCAAs are simply ―super‖ protein. So, it’s the protein equivalent of

eating about 3 oz of cooked chicken, which is completely healthy. The reason why

BCAAs come in capsules is because the powder tastes HORRIBLE if you were to just

try to mix it or swallow it. Kind of similar to fish oil – they encapsulate it to save your

taste buds. But yes, it’s completely fine and healthy.


29

1,000 Calorie Challenge Supplementation Plan

IMPORTANT NOTE: Please realize that the majority of the supplements recommended

are replacing food. While there is up front cost, you are actually saving quite a bit of

money over the course of the program by decreasing your grocery expenses. Bottom

line, following the program to the letter along with the supplements (most of which are

just ―food‖ replacements) will get you the best results, and over the course of the next 8

weeks I guarantee you’ll spend considerably less on the recommended supplements

than you would buying your regular groceries and going out to eat. Just a little up front

perspective as you move forward to get the most out of the next 8 weeks.

As you’ve seen throughout this manual, I’ve recommended the use of several

fundamental/foundation supplements that I believe everyone should be using to

maximize results and overall health.

These are food-based and nutrient-based supplements (protein, carbohydrate, essential

fatty acids, essential vitamins/minerals/antioxidants), NOT bogus quick-fix supplements

making outrageous claims.

The majority of supplements that I recommend come from Prograde Nutrition® and are

available at www.ProgradeDiscount.com (a special link for 1,000 Calorie Challenge

customers).

Best part, as alluded to above, I like to work out special deals for my customers, so I got

on the phone with Prograde and got them to agree to give you 15% OFF as someone

who has chosen to invest in the 1,000 Calorie Challenge. Pretty cool, huh? Just be

sure to use the special links in the program materials along with the coupon code

challenge15 at checkout (all lowercase, no spaces) and get 15% off your entire order.

http://www.progradediscount.com/


30

Protein Freeze® Ice Cream

Before we talk about Prograde further, there is one other product that I highly

recommend; it’s optional, but pretty cool (and I scored you free samples ).

Protein Freeze® Protein Ice Cream – The only non-Prograde product I recommend is

Protein Freeze (from my friend Kim Lyons – you probably know her from being a trainer

on NBC’s Biggest Loser).

Get this—Protein Freeze is high-protein low-sugar, great tasting ICE CREAM. That’s

awesome. You can even make protein fudgsicles with it, and bunch of other cool

things (no pun intended) to help satisfy your sweet tooth in a healthy way as you lose fat

rapidly on the 1,000 Calorie Challenge program. It’s an excellent choice in place of a

meal replacement shake or at any other time on any other day of the diet.

By no means is it a mandatory supplement, but if high-protein, extremely healthy (and

delicious) ice cream while dieting is something that might interest you, then you’ll be

happy to know that I spoke to Kim and was able to arrange a really cool offer that will

land you some FREE samples of Protein Freeze HERE.

Alright, on to Prograde!

Why do I recommend Prograde®? Simple:

First and foremost, they are the brand of supplements that I personally use. If I

don’t use and believe it to be beneficial to ME, I don’t recommend it to my

customers. Period.

The supplements are of the highest quality and you get exactly what the labels

says (they are a certified GMP [Good Manufacturing Practices] ―A‖ rated

manufacturer; the highest possible certification for quality control). This is a

http://proteinfreeze.com/joel.cgi

http://proteinfreeze.com/joel.cgi


31

MAJOR problem with other brands, and one of the major reasons I am so

comfortable recommending Prograde®.

Most importantly, they are an honest, stand-up company that only produces the

―foundation‖ supplements that truly make a difference - the exact supplements I

recommend - and nothing more. They don’t try to get over on consumers by

putting together a bunch of B.S. products with the many ―quick-fix‖ claims that

you often see.

The specific supplements I recommend for use with the 1,000 Calorie Challenge

Program are:

Prograde Protein® (the Stevia® sweetened, cold-processed,

pharmaceutical grade protein supplement) – Prograde Protein is the perfect

protein to use as a convenient meal or snack on any day of the 1,000 Calorie

Challenge Program, as well as the pre-bed meal daily. It’s made from cold-

processed, pharmaceutical grade whey (instead of the high-temperature

processing that other manufacturers use, severely degrading protein quality), and

contains the full spectrum of amino acids (including a hefty dose of branch chain

amino acids) to promote the retention of your hard-earned calorie-burning lean

muscle tissue. Available in Chocolate, Vanilla, and Orange Crème. Three

containers will provide a 4-week supply of protein to be used in the pre-bed

meal and as a convenient meal placement throughout the diet days.

IMPORTANT NOTE: Please remember that each shake replaces a meal for only

a couple bucks (there aren’t many healthy, nutrient rich meals out there that cost

a couple dollars), and make the food-cost of each day substantially cheaper.

Prograde Workout® (pre/post workout recovery beverage) - ideal formulation

of fast acting proteins and carbohydrates to support stimulate calorie-burning

lean muscle mass and recovery. Use on resistance training days. One bottle


32

will last approximately 4 weeks.

Prograde Branched Chain Amino Acids (BCAAs) – You will be consuming 5

grams of Branched Chain Amino Acids (BCAAs) between all meals on 1,000

Calorie Diet days (25 grams daily) to offset and prevent the breakdown and

catabolism of muscle (i.e. muscle loss).

To put it in simple terms, BCAAs are the ―best part‖ of protein. So, if you were to

consume 10 grams of BCAAs, you’re essentially consuming 10 grams of protein,

only it’s ―super protein‖. Two bottles will last approximately 4 weeks.

Prograde Metabolism® (fat loss accelerator and metabolism support) –

Prograde Metabolism is Prograde’s brand new fat burning and metabolism

support supplement. It’s backed by a ton of science (I’ve honestly never seen a

supplement so well researched) and will absolutely accelerate your results on the

1,000 Calorie Challenge program even further. One bottle will last

approximately 4 weeks.

VGF 25+® for men/women (multi-nutrient for men/women) – VGF 25+ is

MUCH more than a multi-vitamin as it’s made directly from more than 25 whole

vegetables, greens and fruits (thus the name). One bottle will last


EFA Icon® (extremely pure, potent essential fatty acids) – Fish oil (omega-3

fatty acid) is the number one supplement that I believe everyone should be taking

for fat loss and overall health, no matter who you are, across the board. To

name just a few of the fat burning and health benefits these ―wonder‖ fats

possess, omega-3 fatty acids have been shown to decrease the risk for

developing heart disease and cancer, decrease blood pressure, improve liver

and kidney function, reduce joint pain, improve vision, improve diabetic


33

conditions, decrease occurrences and intensities of migraine headaches,

increase circulating levels of leptin, reduce stress, and increase metabolic

rate.

If you are not using fish oil, make it a point to start supplementing with it right

away. As for EFA icon, it has several benefits over conventional fish oil in that it

is the most absorbed form of fish oil, highly potent and high quality without any

toxins such as trace mercury.

Not only does this carry the quality benefit, but because of its high potency, you

don’t have to worry about choking down large quantities of big ―horse pill‖, low-

quality fish oil. In fact, just 2 small pills are the equivalent of TEN large standard

fish oil capsules and only a total of a ½ gram of fat. One bottle will last


Again, keep in mind that protein powder, pre/post workout beverage, and BCAAs

are essentially FOOD -- while the cost adds up a bit, you are substituting them for

MEALS and they average only a couple bucks each (there aren’t many healthy,

nutrient-rich meals out there that only cost a couple bucks).

This is how I actually SAVE money on groceries each month (the regular use of

Prograde Protein®, Workout®, and BCAAs typically cuts my ―food‖ cost by one third

each month, easily), and when you use them, you’ll do the same.

One last very important thing - they also offer a very convenient shipped-right to your

door monthly program (this is what I do) in which you get free shipping and a huge

discount on bulk orders.

Basically, they send you a month’s supply each month of the supplements you choose

(so you never have to worry about reordering or running out), give you a huge discount,

and then hook you up with FREE shipping on top of it.


34

I told you; they’re a great company. I don’t know of any other company that does this

and I’ve been using this service for quite some time and love it.

How to Order and Get 15% OFF Everything plus FREE Samples of Protein Freeze® Ice Cream!

Below you will find information on how to order BCAAs or any Prograde Product @ 15%

OFF along with information on how to claim your FREE samples of Protein Freeze®

Protein Ice Cream.

-----------------------------------------------------------------------

FREE Samples of Protein Freeze® Protein Ice Cream

==> www.HighProteinIceCream.com

-----------------------------------------------------------------------

All Prograde Products @ 15% OFF

==> www.ProgradeDiscount.com

(use coupon code challenge15)

-----------------------------------------------------------------------

Enjoy the decreased grocery bills and remember to use the discount code challenge15

for even more savings!

http://www.highproteinicecream.com/

http://www.progradediscount.com/


35

Appendix A: Calculating Lean Body Mass and Macronutrient Breakdown

**If you purchased the Accelerator Pack, just use the Done-for-You Calculator and

skip this section completely. If you did not purchase the Accelerator Pack, but

don’t feel like being bothered with manually doing all the below calculations, the

Done-for-You Calorie Calculator calculates EVERYTHING for you (you just enter

your weight and estimated body fat percentage, and it does the rest), and can still

be purchased for just $9.95 HERE.

Lean Body Mass (LBM) and Calorie Needs

Your lean body mass is your weight, minus your body fat. For example, if you weigh

200 lbs at 20% body fat (40 lbs of fat), then your lean body mass is 160 lbs (200 – 40).

With that data you can then determine your calorie and macronutrient needs.

Here is a recap of the calorie needs for each day:

Moderate Calorie Day: Total calories equate to 13 x LBM. Macro breakdown of 30%

protein, 40% carbs, 30% fat. (3 P+C meals followed by 3 P+F meals).

1,000 Calorie Day: Total calories equate to 8 x LBM. Macro breakdown of 35%

protein, 15% carbs, 50% fat. (5 P+F meals; 1 P+C post-workout shake)

So, let’s take the Moderate Calorie Day for example along with our ―sample‖ individual

at 200 lbs and 20% body fat.

Again, to calculate lean body mass, simply subtract fat weight from total weight (the left

over is lean body mass; everything except fat). Here are the simple formulas.



36

Total Weight x Body Fat % = Fat Weight

Total Weight – Fat Weight = Lean Body Mass

Plugging the numbers in:

200 x 20% = 40 lbs

200 – 40 = 160 lbs

This individual has a lean body mass of 160 lbs. From there we can easily calculate

calories for a Moderate Calorie Day: 160 (LBM) x 13 (calories per pound) = 2080

calories

We also know that 30% of this should come from protein, 40% carbs, and 30% fat,

giving us the calorie totals per macronutrient of:

2080 (total calories) x 30% (protein) = 624 calories from protein

2080 (total calories) x 40% (carbs) = 832 calories from carbs

2080 (total calories) x 30% (fat) = 624 calories from fat

To convert these caloric values to grams for easy counting, we can divide by the caloric

values of each which are as follows:

Fat: 9 cal per gram

Protein: 4 cal per gram

Carbohydrates: 4 cal per gram

This means that the 200 lb individual in our example should be consuming 70 grams of

fat (624 / 9), 156 grams of protein (624 / 4), and 208 grams of carbohydrate (832 /

4).


37

The cool thing about converting everything to grams is that you no longer have to worry

about counting calories. You simply count the grams of each macronutrient you

consume as indicated in the nutrition facts.

This makes things much easier considering the way our food labels are organized. If

you are unsure as to the nutrition content of a particular product, you can look up the

info easily at an online nutrition database such as www.NutritionData.com or

www.CalorieKing.com.

From there we’d then determine the macronutrient needs for each specific meal. On

Moderate Calorie Days, we are consuming 3 P+C Meals followed by 3 P+F meals, for a

total of 6 portions of protein and 3 portions each of carbs and fat.

Using the numbers we came up with previously, this gives us a per meal breakdown of:

Fat: 70 total grams / 3 meals = 23g of fat per P+F meal

Carbs: 208 total grams / 3 meals = 69g of carbs per P+C meal

Protein: 156 total grams / 6 meals = 26g per meal

Therefore:

Each P+C meal would be roughly 26g of protein + 69g of carbs (minimal fat)

Each P+F meal would be roughly 26g of protein + 23g of fat (minimal carbs)

We can then do the same thing for the 1,000 Calorie Diet Days. Again, since the 1,000

Calorie intake level is based on the average lean body mass of 130 lbs, our example

individual will be consuming slightly more than 1,000 calories because of a higher lean

body mass.

This individual again has a lean body mass of 160 lbs (200 lbs total weight, 20% body

fat). From there we can easily calculate calories for a 1,000 Calorie Diet Day: 160


http://www.calorieking.com/


38

(LBM) x 8 (calories per pound) = 1280 calories

We also know that 35% of this should come from protein, 15% carbs, and 50% fat,

giving us the calorie totals per macronutrient of:

1280 (total calories) x 35% (protein) = 448 calories from protein

1280 (total calories) x 15% (carbs) = 192 calories from carbs

1280 (total calories) x 50% (fat) = 640 calories from fat

To convert these caloric values to grams for easy counting, we can divide by the caloric

values of each which are as follows:

Fat: 9 cal per gram

Protein: 4 cal per gram

Carbohydrates: 4 cal per gram

This means that the 200 lb individual in our example should be consuming 71 grams of

fat (640 / 9), 112 grams of protein (448 / 4), and 48 grams of carbohydrate (192 / 4).

From there we’d then determine the macronutrient needs for each specific meal. On

1,000 Calorie Diet Days, we are consuming 5 P+F Meals and only 1 P+C meal in the

form of a post workout shake, for a total of 6 portions of protein, 5 portions of fat, and

only 1 portion of carbs.

Using the numbers we came up with previously, this gives us a per meal breakdown of:

Fat: 71 total grams / 5 meals = 14g of fat per P+F meal

Carbs: 48 total grams / 1 meal = 48g of carbs per P+C meal

Protein: 112 total grams / 6 meals = 19g per meal


39

Therefore:

The P+C meal would be roughly 19g of protein + 48g of carbs (minimal fat)

Each P+F meal would be roughly 19g of protein + 14g of fat (minimal carbs)

**If you purchased the Accelerator Pack, just use the Done-for-You Calculator and

don’t worry about anything in this section completely. If you did not purchase

the Accelerator Pack, but don’t feel like being bothered with manually doing all

the above calculations, the Done-for-You Calorie Calculator calculates

EVERYTHING for you (you just enter your weight and estimated body fat

percentage, and it does the rest), and can still be purchased for just $9.95 HERE.


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