THE CJ BASICS - Part 1: EATING

--- Take 1 to 2 days off the WW program. (These are called the "Super Super High Days" or SSHDs) This does not mean binge. It means have some of the foods that you miss or can't seem to fit into your normal WW plan.

--- For 2 days after your SSHDs, bank 5 food points each day by eating at the low end of your standard points range. (If you are in the 20-25 pts. range, you would eat 20 pts on each of those 2 days.)

--- For the final 3 days of the week, eat in the middle of your points range to bank 2-3 food pts./day. (If you are in the 20-25 pt. range, you would eat 22 or 23 pts.)

--- Drink water!-- Drink half your body weight of water in ounces. (i.e. if you weigh 160 lbs. you would drink 80 oz.)

--- By the end of the 5 days, you will have banked 16-19 food pts.

THE CJ BASICS - Part 2: WORKING OUT

--- You must bank a combined total of 30-35 food and activity points throughout the week. This means on the 5 days following your SSHDs, you bank between 14-19 Activity Points (APs), depending on how many food points you have banked. (See "How to figure your CJ Plan" below.)

What if I can't earn 14-19 APs on the 5 days after my SSHDs?
See FAQ for a variation of the CJ Plan for those who exercise less.

HOW TO FIGURE YOUR CJ PLAN:

--- You should weigh in on the morning of your first SSHD (Super Super High Day) or if that isn't possible the day before your first SSHD. (Many people gain some weight at the first part of the week, then lose it plus more at the end of the week.)

--- Take two SSHD, followed by 2 SSLDs. (SSLD is the bottom of your points range.)

--- On the SSHDs, don't binge. Just eat some of the things that you've been missing during your regular WW days. Some people like to use these days to go out to a restaurant. You don't have to eat a large quantity. You can substitute full-fat items for light items or treat yourself to foods you don't get to eat very often (A plate of nachos? A full-fat Caesars Salad and fresh bread? A handful of almonds? Some pizza? A chocolate sundae?)

--- On each SSLDs, you should bank 8-10 total pts. (5 food points + 3-5 APs). If you earn more than 5 APs, you should eat those points.

--- For the next three days (Medium days), eat at the middle of your points range. During these three days, you should bank a total of 10-15 more combined food and activity points. When added to the 16-20 pts. earned on your 2 SSLDs this should give you between 30-35 total pts. NEVER bank more than 30-35 points total for the 5 days after 2 SSHD's. This plan does not work well if you bank over 35 points.

--- Drink half your weight of water in ounces.

The CJ Plan is NOT affiliated with or sanctioned by WW. This website was put together based on the experiences of several WW members. It is not officially sanctioned or recognized by WW. If you try the CJ plan, you do so with the knowledge that the people who contributed information to this website are not doctors or health practioners. ALWAYS consult a doctor first before beginning a diet/exercise regime. They will advise you if this plan is healthy for you.