the coach i see about fitness and nutrition gave me this plan and it is REALLY working!! i have given this the true test and over 90+days! with 2 surgery's this yr i have not been able to keep any kind of exercise routine so it's about non-existent for me for maybe another wk or 2 at most according to pt specialist. i haven't been posting as i stated before he only gave me 3 meal plans for each week and they don't change at this point any way. 1. hi cal hi fat days-2,500 calories (2 a wk), 2. equal cal moderate fat- 1,500 calories (2 days a wk), 3. lo cal lo fat days- 1,000 calories (3 days a wk). this all equals out to 1571 cals a day over the week. in addition to this eating plan he requests 1 hr a day on the treadmill at a heart rate just high enough to do fat burning which is lower than i would normally do the treadmill when i'm able. he stated when i started that even without exercise i wd lose 10.5 lbs a month. gr8 i thought!! well 36 lbs in 12 wks! :-) without the treadmill!!! although he stresses that we won't get the real benefits of this without the exercise, the fat will come off. so i'm going to post again for awhile as repetitive as it may be in case this style of eating can help someone else!! :-) we're all looking for what works best for us!! it will all work out for each of us!!!! xoxo :-)