FORUMS > Losing Weight Forum Rules

Welcome to the official support forum for the new RealJock.com Healthy-Weight Loss Program from nutrition expert Manuel Villacorta. The Healthy Weight-Loss Program is not a calorie-counting program. Instead, your meal plans are based on a macronutrient distribution—a percent distribution of calories from carbohydrates, proteins, and fats. Villacorta has translated this distribution to the number of servings allowed per food group, which will help you more easily control your serving sizes.

Please this forum for any questions, as well as for support and encouragement from other members.

If you want a fully personalized weight-loss program complete with one-on-one interaction with trained nutritionists, check out Nutrition for You, Villacorta's advanced online weight management tool for RealJock members.

Good luck!
Jeff @ RealJock

Hiye!

I am just at the beginning as started on 02/25/08. Anyway, friends notice already some "changes" in my shape but much more important I feel ENERGETIC as I have not felt since a lot!! The program fits easy in my day life and is going on fine! Along this I do some exercises everyday, mostly swimming and cardio.
I have HBP and since I do not take any chemical but only matural remedies I see the diet implementing the therapy. And the sphygmograph speaks clearly!!

Let's go ahead, then!

All the best.

I'm about to start this plan and was wondering a few things. First, are the different parts of each day interchangable? For example, if I'm not able to make a certain breakfast due to timing, can I just replace it with another from another day? And second, what are some good replacements for Flaxseed Meal that would be more common? I'm currently staying with my family until August and so I don't want to make them hunt down things they've never even heard of like Flaxseed Meal. Everything else on the menu seems common though so that's good ALso, what are good times to eat these things, how much time should we take between each meal and snack?

Just curious if you could set up a weekly shopping list for the diet to help out?

Hello,
Name is Sean, and I am going to start this plan on Monday and would love to have some feed back on the success that anyone has had with this. Also would love a list of meals or things your eating.
Clarionguy_99@yhaoo.com

hihi,

yeah so i've got a question on the plan.
does "2 G&S" = 2 servings of G&S
and so on for the others ?

lol, i'm wondering about it because when i cross-refer to the sample meal and the allowance, it slightly differs from the overview for some. so yeah, i wanna adopt this plan but i'm afraid i'll substitute wrong amounts.

if anyone can clarify, it'll be great help for me.
thanks
keefe

I have tried to edit this shopping list a hundred different ways so it could just be printed off and used by it gets reformatted after I hit 'Submit' everytime. It's a start though.


2100-Calorie meal Plan Weekly Shopping List

Fats
Almonds 89
Avacado 8 Tbsp.
Flaxseed Meal 10 Tbsp.
Low-Fat Fressing 16 Tbsp
Olive Oil 13 tsp.

Fruit
Blueberries 3 Cups
Fruit of Choice 52 oz. or 7 cups
Strawberries 1 1/4 cups
Dried Apricot 50 Halves

G & S (Grains & Starches)
Brown Rice 3 Cup
High Fiber Cereal 6 1/4 cup
Low-Fat
Whole-Wheat Crackers 16 or 4 oz.
Low-Fat, Low-Carb
Whole-Wheat Tortilla 1 (10 inch)
Whole-Wheat Crackers 12 or 3 oz.
Baked Potato 6 oz. or 1 cup
Beans or Peas 3 cups
Cooked Oatmeal 1 Cup
Corn Tortilla 2 (5 inches Across)
Whole-Wheat Flour Bread 10 Slices
Whole-Wheat Pasta 2.5 Cup
Whole-Wheat Pita Bread 1 Pita

G&S / VLM
Black Beans 1/2 Cup

NFM
Lite & Fat Free
Plain Yogurt 94 oz. (About 12 cups / 1 cup = 8 oz.)
Low-Fat (1%) or
Non-Fat Milk, or Soy Milk 5 cups
Low-Fat (1%) or
Fat-Free Cottage Cheese 3 cup 6 oz (30 oz.)

NSV (Non-Starchy Vegetables)
Assorted Vegetables: Onions,
Mushrooms, Tomatoes 1/2 Cup
Baby Carrots 3 Cups
Salsa 1/2 Cup
Sliced Tomatoes, Onion,
Lettuce, Sprouts, Etc. Slices x 4
Low-Fat Marinara Sauce 2 Cups
Low-Fat Tomato Soup 1 cup
Mixed Non-Starchy Veg. 15 cups
Snow Peas, Mushrooms,
Onions and Bok Choy 1 cup
Steamed Broccoli, Zuccini
or Caluiflower 1 Cup
Steamed Vegetables:
Broccoli, Cauli, and Kale 3 cups
Steamed Vegetables:
Asparagus, Zuccini 1 cup

VLM (Very Lean Meat)
Hard Boiled Egg
(Whites Only) 1 cup
Low-Fat or Fat Free Cheese 4 oz.
Egg Beaters 3/4 cup
Low-Fat (1%) or
Fat-Free Cottage Cheese 2.5 cups
Turkey Breast 3 oz. (1 slice = 1 oz.)
Extre-Lean Ground
Beef or Turkey (5% or 4%) 14 oz.
Fish or Turkey with
Non-Fat Mayonnaise 4 oz.
Chicken Breast 4 x 5 oz. and 4 x 6 oz.


Abbreviation Food Group
G&S Grains and Starches
Fruit Fruit
NFM Milk or Soy Milk
NSV Non-Starchy Vegetables
LM and VLM Lean Meats and Very Lean Meats
Fats Fats

I am going to start this full-force this week. To buy everything on the list to be ready to go cost me $110.00. I keep an amazingly empty kitchen so I will not have to buy many items week-to-week and my cost was higher b/c I had to get what most people already have most likely.

You all have my support. I'll be rooting for you guys!

I am starting this week as well. So I will be eating dried apricots with you in spirit.

Hello all; I'm looking to start this plan alongside the 12 week lean and strong program early next week.

Just wondering: how would I go about modifying this plan for myself? I'm 5'5" and weight about 140 pounds.

Any advice would be most appreciated!

Thanks y'all!

Hey, so I have a sorta gross question to ask but.... when people started this diet, did y'all notice any like gastrointestinal issues? As in changes in bowel habits? It's sorta embarrassing but I'm trying to figure out if what i'm experiencing is normal, or if I should be concerned that it's something else. Obviously you can just reply directly to me if you don't wanna poste a reply to this forum LOL

But yeah, I basically started Day 1 of this meal plan yesterday, tho I've been trying to get myself ready over the past few weeks by cutting down on the worst-for-me foods (fries, processed pasta, etc). It's tough!

I've got a question here. Oh and hi guys!

I was browsing the "Weight Loss Program". Now I weigh 150 pounds and am 5 Feet 7 Inches. So just looking to loose the excess around the mid-section, tighten up the thighs and the rest of the body in general.

Any suggestions on a good diet. I also have a treadmill for cardio, so any advice on that would be appreciated.

Oh and I'll get some photos up on here soon.

Thanks in advance.

OK guys! I JUST finished the Master Cleanse, mind you I ONLY did it for 8 days, however I did it and I know many of you do not agree with it, yet I did it! Now the rest of this week I will concentrate on building up my digestive system by sticking to a HIGH vegan/vegetarian diet then on Sat I start the RJ 1800 Calorie Healthy Weight Loss Program. Gonna start it for 2 weeks and see what happens! This is gonna be FUN!!!!

WooHoo!!!

Emailed Manuel's folks about switching up the meals. They say:

[quote]Manuel thought this was a wonderful and insightful question. He stated that clients can definitely swap meals and snacks, but just pay close attention to the allowances. They are not the same for all snacks (e.g., the morning snack for day 1 has a different amount of allowances than the morning snack for day 2). As you progress on the program and begin to understand it in detail, you will learn how to create your own snacks/meals and incorporate other foods, so you aren't reliant upon the example meal plan. All you need to do is to make sure you stay within your allowances for the day and combine allowances at each meal (meaning don't just eat Grains and Starches for a snack, but also have a Fruit and a Fat, for example). The breakdown on the example meal plan is just a reference. How you distribute your allowances throughout the day is up to you. Though we do recommend eating about 70% of your prescribed calories before dinner and saving the other about 30% for dinner/dessert.[/quote]

1800 calorie shopping list

Hey boys ... i'm an excel nerd and made a shopping list for the 1800 calorie menu. if you want it, just shoot me a message!

Cheers,
Woodie

I am lactose intolerant, any suggestions on a substitute for the very lean meat snack that is not a hunk of meat or dairy based? I do eat meat, but have a hard time eating it for a snack between meals.

drewanjm saidI am lactose intolerant, any suggestions on a substitute for the very lean meat snack that is not a hunk of meat or dairy based? I do eat meat, but have a hard time eating it for a snack between meals.

I got a very quick response. Thank you.
For those interested, FYI:

Answer: Great question! There are many other ways to get in VLM other than animal products.

Vegetarian sources of VLM include:

Beans (G&S and VLM) (beans heated up with salsa makes a great snack)
Quinoa (G&S and VLM) (a "perfect" protein)
Edamame beans (MFM)
Tofu (MFM)
Soy based cheeses
Soy based meats (such as tofurkey or soy deli slices, such as Yves Veggie Cuisine)
Soy based protein powder makes an excellent VLM drink

Other sources:
egg whites
turkey or chicken thin cut deli slices (so you don't have to eat a hunk of meat) on crackers makes a great snack.

VLM can be eaten primarily at lunch and dinner. If you can add in a little at snacks 1-2 servings, that is great.

We hope this has answered your question. Please let us know if you would like further clarification.

Sincerely,

Customer Service
Nutrition for You and nu4you.net
We're Going to Change Your Relationship with Food!

Hey Drew,

I just went through this basic plan through the Weight Loss Challenge, and I'm willing to answer any questions anyone has about fitting in those Very Lean Meat servings in as a vegetarian.