Week 4 you will be continuing eating for your metabolism burning type like you did in week 3, however, the difference is you can only eat 3 meals per day and you can add in a few supplements to help speed up weight loss and make sticking to the plan easier.

Make sure to check the allowable foods list for your metabolism burning type which you can find on week 3. As you are only eating 3 meals per day this week, this now means no snacking at all on food in between your 3 main meals. The 3 meals you should have this week are breakfast, lunch and dinner and they should be spread equally throughout the day. However, instead of snacking you can have BCAA (branch chain amino acids) at the times you would usually snack. BCAA are good as they act like a carb to give you energy, however, they don’t release insulin your fat storing hormone as they are in fact protein.

Branch Chain Amino Acids are the building blocks of protein. It’s what protein is broken down into in your body. It’s great to have in between meals as it’s like getting protein without any calories and it gives you instant energy like carbs without the insulin rise. BCAA are also useful as they can speed up your metabolism through its effect on your Krebs Cycle. Even though you are allowed BCAA this week you don’t have to take it if you don’t want to, after all it tastes disgusting, but you can use it to make the plan easier if you think you will struggle eating 3 meals per day.

You can buy the BCAA from http://www.myprotein.com/uk/products/bcaa. The dosage for BCAA is 5g for the first 100lbs in weight and you then add an extra 5g of BCAA for every 50lbs heavier. E.g. a 150lbs person would take 10g of BCAA, a 200lbs person would take 15g of BCAA and a 250lbs person would take 20g of BCAA.

To take it you add the amount needed to cold water. It’s hard to mix so you have to mix it for a few minutes, drink some and then mix again. A 500g packet would do you for the rest of the 8 week programme. Make sure you buy a scoop for measuring as there isn’t one included http://www.myprotein.com/protein-accessories/myprotein-plastic-scoop-small/10530212.html.  This site is the cheapest, however, if you wish to buy other makes you can, however, you must buy powdered versions to mix in water and not capsules as in order to take the correct amount in capsules would cost you a fortune.

Another supplement you can add in this week is organic cocoa. It must be organic and not hot chocolate. Cocoa is great as it releases dopamine your pleasure brain hormone. Dopamine is released when you eat carbs or chocolate and it is the reason why you crave these foods. You don’t actually crave the foods though; you crave the brain chemical dopamine. Because these foods release dopamine in large amounts then it leads to you craving them. Drinking cocoa will prevent you craving carbs and chocolate. Add a tea spoon to a cup of hot water and stir. You could also add a bit of cinnamon to the cocoa for taste. It’s great to have cocoa before bed or anytime a craving comes on. However, make sure not to have too many throughout the day as they can soon add up and prevent weight loss. One or two per day should be all you have.

Again you don’t have to have organic cocoa this week, but if you want to it’s allowed. You can buy the cocoa or cacao it’s pronounced on the website here http://www.vitame.co.uk/index.php?main_page=index&cPath=27. A 250g packet should do for the rest of the programme.

The final supplement you can add in this week is Omega 3 fish oils. In fact I highly recommend you add them in this week as most people don’t get enough Omega 3 in their diet. Omega 3 fatty acids are essential for the body and can only be taking in through your diet. For best results you should take your Omega 3 supplement just before bed and you should take a minimum of 1000mg in the ratio of 2-1 EPA to DHA. For best clinical results take between 3000mg and 6000mg per day. You can take omega 3 essential fatty acids in capsules or liquid form.

To wrap up the week 4 tasks. Eat for your metabolism burning type but only have 3 meals per day. Drink 3 litres of water per day which may contain a slice of lemon again. Have BCAA, herbal tea or Cocoa for snacks in between meals but don’t go crazy with the amount of these drinks you have.

Don’t forget to fill in your meal planner (you can find this on week 1) on the Thursday before this week’s diet starts so you know exactly what foods you are eating next week and when you are eating them so you can create your shopping list accordingly.

I also want you to carry on filling in your daily EMPOWER Journal (you can find this on week 1) and your DCR (you can find this on week 3) after meals to help keep your mind on your goal and to help keep track of what you’re eating so you can make changes to your meals if the foods you are eating aren’t working for you.

Don’t forget if you have any questions please ask them in the members only Facebook group.

Get fit, get healthy, get happy.

Your Coach For Life

Shaun McGill

PS Next week you can have your first cheat meal 🙂