Week 4 of the Total Transformation Challenge

First, check out this article from the Beachbody Website:


The 2 Most Important Hours for Weight Loss


Now for the challenge:

Week 4 – Nutrition Goal: Eat a balanced, healthy dinner by 8pm daily

This week, you will enjoy:

• Vegetables (beans, broccoli, brussels sprouts, cabbage, collard greens, kale, onions, spinach, squash, sweet potatoes, corn, zucchini)
• Skinless chicken (baked, broiled, or grilled), Turkey breast, Fish (salmon, mackerel, sardines, cod, trout, etc.), Veal, Veggie burger
• Brown rice
• Non-fat or 2% milk cheese
• Whole grain bread (look for whole grain patch)
• Salad w/grilled chicken/turkey, non-fat or 2% milk cheese, & vinaigrette dressing (oil and vinegar)
• One serving of fruit for dessert

Eat the following in moderation:
• Lean steak (eye of round, top round, london broil), Lobster, Crab, Clams, Pork tenderloin
• White rice, Baked French fries, Potatoes (baked or broiled)
• Mayonnaise
• Ketchup
• Soup, canned broth (watch the sodium!)

Avoid (except on cheat days):
• White or multi-grain bread
• Margarine or butter (try butter substitute or lemon juice for flavor)
• Other cuts of steak, Ham, hamburgers, hot dogs, fried chicken or fish, lamb chops, pork chops, shrimp
• Regular cheese
• Creamed veggies
• Chinese food
• Lasagna, spaghetti, w/meat, Pizza, Pasta
• Potato salad or macaroni salad
• Creamy soups
• Sub sandwich
• Tacos and taco salad
• Tuna or chicken salad
• Macaroni and cheese
• French fries, onion rings, potato skins, fried potatoes
• Salad fried chicken, steak, regular cheese, and creamy salad dressing (might as well have the cheeseburger!)


You may eat foods from the “avoid” list for dinner on two days this week but each week carries over, so follow the drink guidelines from week 1 and the breakfast guidelines from week 2 except for the 2 day days when you may cheat. Use the guidelines discussed this week for dinner to plan your lunches as well.

Week 4- Exercise Goal: Work out a minimum of 3 times per week.

This week, your challenge is to exercise 3 or more times a week for a minimum of 30 minutes. There are no restrictions on what exercise you perform. Enjoy!