What The Leanest People in the WORLD DO…Phase 3
SYSTEM 2 – What The Leanest People in the WORLD DO!
12 Week Fitness Model Fat Loss System: What the leanest people in the world do.
Personal Update: I am following this Fat Loss System: The 12 Week Fitness Model Fat Loss System- What The Leanest People In The World Do! I am a week ahead of you all and currently I have lost 6.9% body fat, went from a weight of 232 to 215, I have lost a total of 18.70 lbs of fat and have actually gained 3.30 lbs of lean tissue.
You are currently in Phase 3, Week 1
The is when the rubber hits the road. Now is a good time to remind yourself of your destination.
Phase 3 (Week 9 – 12): Carb Cycling see schedule below
Carbs 20% – 40%
Protein, 50% – 40%
Fat 30% – 20%
Carb Cycling Schedule for Phase 3
| Day | Protein % | Carb% | Fat% |
| Day 1 | 50 | 20 | 30 |
| Day 2 | 50 | 20 | 30 |
| Day 3 | 50 | 20 | 30 |
| Day 4 | 40 | 40 | 20 |
| Day 5 | 50 | 20 | 30 |
| Day 6 | 50 | 20 | 30 |
| Day 7 | 50 | 20 | 30 |
| Day 8 | 40 | 40 | 20 |
| Day 9 | 50 | 20 | 30 |
| Day 10 | 50 | 20 | 30 |
| Day 11 | 50 | 20 | 30 |
| Day 12 | 40 | 40 | 20 |
| Day 13 | 50 | 20 | 30 |
| Day 14 | 50 | 20 | 30 |
| Day 15 | 50 | 20 | 30 |
| Day 16 | 40 | 40 | 20 |
| Day 17 | 50 | 20 | 30 |
| Day 18 | 50 | 20 | 30 |
Repeat this cycle until you reach your goal weight. Once you reach your goal weight, reverse the process and go back to Phase 2 for 4 weeks, then transition to Phase 3 for 4 weeks. You should be lean and strong :-). This is simple, not easy.
Action Steps
STEP 1: Planning Your Destination: Answer these questions and be real.
What is your long term body goal. What does your ultimate ideal body look like? Can you think of an athlete, actor, etc, that has the type of body you want?
What is your three-month goal. What is your body weight and body composition goal for 3 months from now? (This is your “focus-priority” goal and the one you’ll also put on a goal card and carry with you at all times, reading it as often as possible).
What is your one-month goal. What is your monthly body weight and body composition goal? What are your cardio and resistance training goals for the four-week period? How many times are you going to train?
What is your weekly goals. What is your weekly body weight and body composition goal? What will be your official weigh-in and body-fat-testing day every week? How will you measure?
What is your daily goals. What are the most important behaviors you must develop into habits and repeat every day to reach all your fitness and body composition goals?
Step 2: Setting Up MyFitnessPal and Figuring Out How Much To Eat.
Click near the top left hand side of your phone or device. You should get a screen that lists, “Explore Premium, Shop Fitness Gear, etc…” Go down and click, “Goals.”
- Once in Goals, click, “Calorie and Macronutrient Goals”
- Then…reset the Carb, Protein, and Fat Percentages to correlate with Phase 3. Which will be, Carbs 20%, Protein 50%, Fat 30%.
- Now log your food and make sure you are under your calorie goal and hitting those percentages. You will follow those guidelines for 4 Weeks.
Step 3: Understand The Meal Plan Guidelines for Phase 3
Step 1: Choose a lean protein for every meal.
Step 2: Choose a fibrous carb for every meal.
Step 3: Add a small portion of starchy carbs or remove completely.
Step 4: Add healthy fats as as needed to reach your daily goal.
Meal Plan Template Phases 3
| Meal | Lean Protein | Starchy Carb | Fibrous Carb (or Fruit) |
| Meal 1/Time:_____ | Scrambled eggs (2 whole, 3 eggs whites) | Whole Wheat Toast – 1 slice | Spinach, Mushrooms, Orange |
| Meal 2/Time:_____ | Whey vanilla protein – 1.5 scoops | Oatmeal ¾ cups | Banana – 1 |
| Meal 3/Time:_____ | Chicken breast – 8 oz | Baked potato – 4 oz (about half as much as in Phases 1-2) | Green salad with cucumber and tomato – 3 cups
Olive oil and balsamic dressing – 2 tbsp. |
| Meal 4/Time:_____ | Salmon – 5 oz | None | Asparagus – 6 oz. |
| Meal 5/Time:_____ | Lean beef – 6 oz | None | Broccoli – 1.5 cups |
A General Template For Phase 3
| Meal | Lean Protein | Starchy Carb | Fibrous Carb (or Fruit) |
| Meal 1/Time:_____ | Full serving | Full serving | Full serving |
| Meal 2/Time:_____ | Full serving | Full serving | Full serving |
| Meal 3/Time:_____ | Full serving | Small serving or none | Full serving |
| Meal 4/Time:_____ | Full serving | None | Full serving |
| Meal 5/Time:_____ | Full serving | None | Full serving |
Step 4: Use The Charts Below to Create Your Daily Meals.
Approved Carb List
| Starchy Complex Carbs (Stary veggies and whole grains) | Fibrous Complex Carbs (non starchy veggies and leafy greens) | Natural Simple Carbs (fruit) |
| Potatoes | Broccoli | Apples, applesauce |
| Yams | Spinach | Bananas |
| Sweet potatoes | Asparagus | Blueberries |
| Oatmeal | Cucumber | Raspberries |
| Beans | Tomatoes | Strawberries |
| Brown rice | Cauliflower | Blackberries |
| Lentils | Brussels sprouts | Nectarines |
| Chickpeas (garbanzos) | Celery | Plums |
| Black-eyed peas | Onions, scallions, leeks | Peaches |
| Green peas | Bell peppers (green or red) | Pears |
| Corn | Cabbage, bok choy | Grapefruit |
| Pumpkin | Kale | Oranges |
| Barely | Mushrooms | Watermelon |
| Winter squash | Eggplant | Pineapple |
| Quinoa | Zucchini | Cherries |
| Millet | String beans, green beans | Kiwifruit |
| 100% whole grain bread, cereal, and pasta | Lettuce and leafy salad greens | Melon/cantaloupe |
| All other whole grains and starchy vegetables | All other non starchy veggies and greens | All other fruits (dried fruits in limited quantities) |
Approved Lean Proteins, Fats, and Dairy
| Lean Proteins | Healthy Fats | Dairy (Nonfat or Low-Fat) |
| Chicken Breast | Fish oil (supplement) | Milk |
| Turkey Breast | Flax oil (supplement) | Cheese |
| Lean Beef | Olive oil, extra virgin | Cottage Cheese |
| Fish | Nuts | Yogurt |
| Shellfish | Nut butters | Greek yogurt |
| Eggs and egg whites | Seeds | |
| Lean pork | Avocado | |
| Bison, venison, and other gam meats | Coconut | |
| Protein powder (supplement) |
That is a ton of information I know. If you have any questions, let me know ;-).
Go be awesome!
KELLEN LAKE – Half way through this phase ;-).
