Weight Loss Challenge Day 31

Weight Loss Challenge Day 31


One month down—and two to go. Keep at it, and watch your body and mind transform with these healthy meals, and workouts.

If you feel better and have more stamina to push through even the hardest workouts but you aren’t seeing physical changes, you might feel discouraged. At four weeks, though, there is a silver lining, most people will see a difference in their body composition. What’s happening now? Plenty! “The adaptation from weeks one and two begin to compound and intensify. The increase in strength now can be attributed to some increase in muscle growth. The repetitive nature of movement results in an increase in bone density, energy levels, and muscle fiber size and density,” he explains. Overall, you’ll feel better equipped to do daily activities with ease. 

Once you cross that 28-day sweet spot, Dr. Carvell, from,, says you’ve created change and a routine that make it easier to stick to your workouts moving forward. Apart from your shape, he notes most people will feel more confident, have a steamier sex life, sleep more soundly, wake up easier without feeling tired, and gain a continuous upbeat attitude. The bottom line is to find an activity that works specifically for you. “If you want to see quick results from working out, you just need to find something you like that allows you to stick with it for the long haul. The more you see results, the harder it is to quit,” he adds. 

To avoid a plateau we will alter the routine each week, this week's recommended eating window is 12:00 P.M. - 8:00 P.M. What that means is you will consume your first meal at 12:00 P.M. and your last meal before 8:00 P.M. **Please note: You can adjust your eating window to fit your schedule but be sure that it differs from last week.**


  1. On an empty stomach take one Octane, or a supplement of your choosing, with 8 ounces of water. I recommend taking the first capsule at 11:00 A.M. (Recommended, optional)
  2. Exercise:

Recommended Meals:  The times listed below represent the time(s) that I consumed my meal.

  • Breakfast: 12:00 PM Breakfast Meal Ideas
  • Lunch: 3:00 PM  Lunch Meal Ideas(**Yesterday's leftovers can be eaten for lunch**)
  • Dinner: 7:00 PM  Dinner Ideas

NOTE: To avoid overeating purchase a portion control plate or container. Yesterday's leftovers can be eaten for lunch.  You can snack on fresh fruits and healthy fats in-between meals (Cashew's, Almonds, ect.).  

View our complete meal guide: 

Fluid Intake:

- 88+ ounces of Water

- Favorite Beverage (8-16 ounces) **No Soda**


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