Originally Posted by RFX45
With plyo, just do the modified movements so that there isn't much pressure on your knees.
I know there isn't an alternative to some of the exercises like the RockStar Hops but you can go slower than their pace.
I want to give their nutrition plan a try, anybody have a pdf copy I can look through?
I know phase 1 is cutting the carbs and most protein, while phase 2 introduces more carbs to the diet as the workout intensifies.
But I just wanted to read up on what suggestions they have on the nutrition plan.
During Phase 1 all levels are only allowed to eat 1 serving of carbs per day.
During the second phase: level 1= 2 servings of carbs while levels 2 and 3= 3 servings of carbs
For phase 3, level 1=3 servings, level 2=4 servings, and level 3=5 servings
Each level is based on your height and weight if I remember correctly. So level 1 are smaller builds while level 3 are for bigger builds, etc.
here a list of the carbs and how much is a serving:
Pancakes (3.6 oz)_l
Pasta or noodles_1 cup
Pita, whole wheat_1 Large
Potato (2" x 4-3/4")_j
Quinoa_1 cup
Refried beans, low-fat_l cup
Rice, brown or wild_t cup
Sweet potato_1 medium
Tortillas, corn_3
To rti I I a, who I e w h e at_l Large
Waffles, whole wheat_2
Wheat berries_1 cup
1 medium_Bagelw, hole wheat
1 cup_Baked beans
1 cup_Beans (kidney, black, etc.)
1_Bran muffin (2.5 oz)
2 sLices Bread (whole wheat, rye, or pumpernickel)
1 cup_Cerea I, whole g ra i n
1 cup-Couscous
12_Crackers
2 whoLe_E n g I i s h m uffi n s
i cup_Hummus
I cup_Lentils
1 cup_Oatmeal
