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Did you follow the diet and cardio plan this week 80% of the time or better?

  • YES (Answer Next Question)
  • NO (If you did not, keep following your current diet and cardio guide for next week. After following the plan 80% or better then we know if we need to make adjustments or not)

Did you lose, maintain, or gain weight?

  • Lose Weight: (If you lost 1 lbs then increase calories by 300 per day. If you lost more than 1 lbs then increase calories by 600 per day.)
  • Maintain Weight: (Have you maintained the same weight for 2 weeks in a row? If yes increase calories by 300 per day. If no, rerun the same diet.)
  • Gain Weight: (If you gained 1 lbs or less keep the diet the same. If you gained over 1.5 lbs then decrease calories by 300 per day.)

Should I do a Refeed Meal (aka Cheat Meal)?

  • Lost Weight: (If you lost weight, eat whatever you want for 1 day. Keep protein at, at least 1g per lbs of bodyweight. Then get back on diet guide.)
  • Maintain Weight: (Skip last 2 meals on diet guide and do one refeed meal of choice, then get back on diet).
  • Gain Weight: (If you gained 1 lbs or less skip last 2 meals on diet guide and do one refeed meal of choice, then get back on diet. If you gained over 1 lbs no refeed meal this week.)

CLICK HERE TO FIND A NEW DIET GUIDE TO FOLLOW!