Step 1: Join Project You University’s FB group
Step 2: Read the pinned post at the top of the Project You University FB page
Step 3: Download MyFitnessPal (you can join on a computer or tablet/phone…some aspects are easier to manipulate on a computer, but you’ll need it on your phone for quick logging throughout the day). Detailed directions for setting up MFP macros: http://mymacrotools.com/mfpsetup/
Step 4: Configure goals within MyFitnessPal to fit with goals listed under the pinned post in ProjectU’s FB page. (In general, starting out for women: 150 protein, 75-95 fat, 75-100 carb; Men: 200 protein, 100 fat, 150 carbs)
Step 5: Add Jeremy Mullins as a FB friend so that he can see your messages in his inbox.
Step 6: Grab a few friends to form an accountability group. This challenge is easier when you have a small group to share ideas and keep each other accountable. If you need a group, message Jeremy Mullins to be assigned to one.
Step 7: Take before photos from the front, from the side, and from the back. Include your face even if you don’t want to. You can always crop it out later. Ladies, please wear sports bras and gym shorts/pants or bathing suits, gentlemen, please wear gym shorts. Also consider taking measurements of your waist, hips, thighs, bust and arms. Oftentimes measurements and photos tell a more accurate story than the scale ever could. You will likely be gaining muscle throughout this challenge. If you’re REALLY serious about knowing exactly how your body is changing, sign up for a BodPod before and after the challenge. (Local friends, call HPT and tell them you’re doing this challenge with Jeremy Mullins and they’ll give you a discount). Repeat these photos each week.
Step 8: Find a way to drink water. I know you may not like it or prefer diet soda or whatever. Find a way. (mine is a fancy new water bottle that I love, some people infuse their water with fruit/veggies/herbs, some others love La Croix because it’s bubbly, or Kombucha as a treat but not a way to meet your water goal) You should be drinking 1/2 your body weight in oz each day. Ex. a 200 lb person should have 100 oz of water daily.
Step 9: Start eating! For recipe ideas or tips, come back here to www.MyMacroTools.com, a blog developed for those going through the Project You Challenge by someone going through it with you. Scour Pinterest. If you’re local, head to Butter It Up for meals made the way you should be eating. Try new things. You may be surprised at how your tastes change as you become less dependent on sugar and processed junk.
Step 10: Plan your reefed and fast. It’s suggested that once/week you plan to have one meal with 100-300 more carbs than normal. For most of us, that just means one cheat meal. You can still log it into MFP because it’s helpful to know what kind of nutritional value your favorite/cheat foods have. But eat/drink what you’d like at one meal. This means one normal-sized meal…not parking yourself at a buffet all day. 😉 Emotionally, it helps you to keep from being deprived. Physically, it helps keep your metabolism from resetting at a lower RMR. Read Jeremy’s article under FILES (from a computer) or INFO > FILES (from a phone or tablet) for more on the science behind refeeds.
Immediately following your reefed, Jeremy’s asking you to do a 16 hour fat-fast. You won’t eat anything with carbs or protein for 16 hours following your reefed meal. So if your refeed meal is at 6pm, you’ll wait 16 hours to eat again, which would be 10am. Fats are an exception to this rule, so if you want coffee with butter in the morning, go for it. As for the whys, intermittent fasting (what this is) helps with your hormonal response. Read more here: http://fatburningman.com/intermittent-fasting-101-how-to-drop-fat-and-build-muscle-fast/
Step 11: Trust the process. Everyone is different and everyone will respond a little differently to different parts of the plan, but by and large, this plan, with a few tweaks for each person, will produce good results if you give it a chance. Try it as-prescribed for a few weeks then reach out to Jeremy if you think you need to make adjustments. He can’t help you if you don’t have progress pictures/measurements as stated in Step 7, so be sure you’re giving him the info he needs to help you. Through this process, you’ll learn more about your body and how it responds to certain things. You’ll learn at what macro levels you feel best and at which macro levels your body gives you the results you want the fastest. So, take good notes and be a good student of what your body is telling you through this process.