Day 1 4/13/2014

Current Weight: 150
Goal Weight: 115
Duration: 1 month and 7 days
Game Plan: Cohen Diet
After Diet: Re-feeding
After Re-feeding: Maintaince by incorporating 30 min. workout (Shaun T's Insanity Workout)
Feeling: Excited, Hopeful, Persevered
Tools used in the process: Bible, Weighing Scale, MyFitnessPal App
Why this diet: Work is compromised if incorporating exercise. I know I will feel restless the whole day. Also, it is difficult to exercise when heavy. It may lead to unwanted injuries. However, will eventually incorporate light exercise, to moderate, then heavy, when I reach my goal.

Day 1 of 30 day challenge

I made it the first time, I can't see why I can't make it again and can't see any reason why you can't join me with the fun and fulfilling adventure. I am trying to re-do the whole program by taking it slow and doing the re-feeding program first until we reach the first day.

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would like to emphasize that this is purely based on my own experience and I am not a certified nutritionist, however, I would like to share my experience as this may also help you exercise your choice of making that first step to be a better you. 

DAY 30 Date: 3/20/1013 Weight: 152.1


Protein Add 200 g New Protein and take 80 g off the Old Protein
Vegetables Add 200 g of New Vegetables
Fruit Add 2 Bad Fruits
Carbs Have 3 slices of bread with butter or margarine on ONE slice & 50 g Carbs.
Add 1 plain cookie (no filling orchocolate).

Other You may have 50 ml / 1.7 Oz of skim milk with/betweenmeals.
(If you do, take off 40 g from your dailyfish/chicken/meat.)
You may have a glass of wine to celebrate your success.


(*) If you have alcohol, you have to “pay” by having less bread that day.
 Wine/Bread Key : 1 glass of wine substitutes 1 slice of bread
 Liquor/Bread Key : 2 fingers (1 shot) substitutes 1 slice of bread
 Beer/Bread Key : 1 glass of beer (1/3 pint) substitutes 1 slice of bread

E-mail me at mish.asia@gmail.com for more info or to download the whole e-book about the diet