This week you are still eating for your metabolism burning type, however, you will be varying the amount of meals you eat. You will also have your first cheat meal this week. Woop Woop. Make sure you check the allowable food list for your metabolism burning type which you will find on week 3.

This week you will be alternating days between 4 meals per day and 2 meals per day which means you will be overnight fasting for 16 hours on 3 days of the week. You should have 4 days of 4 meals per day and 3 days of 2 meals per day this week.

You must alternate day leading up to fast, day coming off the fast, day leading up to the fast and so on. Do not do an overnight fast two nights in a row. The days must be alternated.

The day leading up to the overnight fast is where you have 4meals per day. Preferably 4 meals plus 2 branch chain amino acids for snacks. But if you aren’t having branch chain amino acids then you’re just having the 4 meals.

The days the overnight fast ends you can have 2 meals plus 1 Branch Chain Amino Acid for a snack if you are taking them. If you aren’t then you can only have the two meals.

There must be a clear difference in the number of meals you eat on a day leading up to an overnight fast and a day coming off the fast. By eating more on the day leading up to the overnight fast it will boost your leptin levels to help you burn more fat during the overnight fast. The day you come off the overnight fast it is important to eat less in order to help you to keep burning fat and also so you don’t store what you do eat as fat.

It also is very important you don’t increase your portion sizes when eating 2 meals per day. If you increase your portion sizes when eating 2 meals per day then you will eat the same amount of calories but in fewer meals.

Remember as well as overnight fasting for 16 hours this week you are calorie cycling by varying the amount of calories you eat. Varying your calories helps trick your body into losing weight faster which is why it is important to keep the portion sizes the same so there is a clear difference in the amount of calories you eat each day.

The 16 hour overnight fast is best done 8pm till 12pm (midday) the next day.

You could do it from 6pm till 10am if that fits better with your lifestyle, however, it must be 16 hours. Make sure you don’t go longer than 16 hours without food as it will impact the plan.

It is best having your last meal before the overnight fast at 8pm because if it’s at 6pm you may not sleep as well as you may feel hungry by the time you go to sleep. Having it at 8pm means you will feel full before you go to sleep which will help ensure a good night’s sleep.

This week you can have your first cheat meal. This is 1 cheat meal not a cheat day or a cheat meal plus a cheat snack. Once you have finished your cheat meal then that’s it, no going eating more cheat foods.

The cheat meal must be the last meal before an overnight fast. This way it is set out to help you burn more fat during the fast through increasing your leptin levels. If you do it the day you come off the 16 hour fast then you will just store it as fat. Also it is very important you have your cheat meal as the last meal of the day. If you have your cheat meal through the day rather than the last meal it can have you craving foods the rest of the day. By having it at night as your last meal then you won’t have cravings the next day as sleep resets your hormones so you aren’t craving bad foods in the morning.

This is how I would set the week out. Remember you must alternate between 4 meals and 2 meals and you must have the cheat meal the last meal before an overnight fast. You can change the day you have your cheat meal if you wish. Also it’s important to remember to space the meals and branch chain amino acids out evenly throughout the day. Days leading up to the fast you want to have a meal or branch chain amino acids every 2-3 hours. The days coming off the fast there will be bigger gaps between meals.

Monday – 4 meals plus 2 BCAA then overnight fast beings at 8pm

Tuesday – First meal midday. BCAA at 4pm. Dinner at 8pm.

Wednesday – 4 meals plus 2 BCAA then overnight fast beings at 8pm. 8pm meal is your cheat meal.

Thursday- First meal midday. BCAA at 4pm. Dinner at 8pm.

Friday – 4 meals plus 2 BCAA then overnight fast beings at 8pm

Saturday – First meal midday. BCAA at 4pm. Dinner at 8pm.

Sunday - 4 meals plus 2 BCAA then overnight fast beings at 8pm

This week you may also add in some more supplements to help improve your health and speed up your weight loss. You don’t have to take all of these supplements if you can’t afford them or simply don’t want too, but taking them can improve your results. If you can’t afford them all you can choose a few of the supplements you think you need the most, take these until they run out and then buy some different supplements from the list you can take. Or you can buy them all and take them less regularly than I suggested so they last you longer.

Here are the list of supplements you can start taking from this week and there recommended dosage. Make sure you watch this week’s video for the uses of each supplement.

Vitamin D – Dosage 4000 to 8000 iu daily

Magnesium – Dosage 400mg per day taking 90 minutes before bed

Zinc – Dosage 60mg per day taking 90 minutes before bed

Multivitamin – Dosage as described on the package

Greens supplement – Dosage as described on the package

Pro biotic – Dosage as described on the package

Rhodiola rosea – Dosage 200mg per day taking in cold water anytime between 2pm and 7pm

Ashwagandha – Dosage 1 teaspoon taking in hot water 1-3 times per day between 2pm and 7pm

Milk thistle – Dosage as described on the package

Psyillium husk – Dosage ½ teaspoon mixed with hot water taking 1-3 times per day before meals or with meals

You can also carry on taking BCAA, Omega 3 fish oil and organic cocoa.

Most of the supplements you can get from www.vitame.co.uk and www.synergisticseurope.com.

If you use www.synergisticseurope.com look under products to find the supplements and use advisor code SM367 to buy them. These supplements are only available to Metabolic Typing Advisors clients, which is why you have to use the code. This website is the only site which provides supplements for different Metabolic Types and they are the highest quality supplements around. Below is what to look for to get the supplements for your Metabolic Type.

#1 carbo type = muscle burner
#2 protein type = sugar burner
#3 mixed type = mixed burner

So to wrap up the tasks for week 5. Eat for your metabolism burning type but alternate between 4 meals per day and 2 meals per day. You may have 2 BCAA in the day you 4 meals and 1 BCAA the day you have two meals. Also limit to cocoa to just once per day on each day if you are to have it.

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