Millet Salad

Ingredients:

• 2 cups millet
• 1 medium white onion, small dice
• 1 clove garlic, finely minced
• 1 poblano pepper, stem and seeds removed, small dice
• 1/4 cup white wine
• 2 cups chicken stock + 2 cups water
• 2 cups white mushrooms, thinly sliced
• 1 large yellow pepper, stem and seeds removed, small dice
• 3/4 cup dried cranberries
• 3/4 cup sliced almonds, toasted

metod:

1.Combine the stock, water, and dried cranberries in a a medium stock pot and heat to a simmer. Keep at a simmer until needed.

2.Heat a large saute pan with 2 tbs of vegetable oil. Add the millet, onion, garlic, and poblano pepper. Cook over medium heat until the onions start to caramelize and the millet has a nutty aroma, 5-7 minutes.

3.Add the white wine to deglaze the pan and cook for another two minutes to let the alcohol cook out.

4.Pour the millet mixture into the pot of stock and cook over a low simmer for about 30 minutes, or according to package directions. Keep the saute pan.

5.After the millet has cooked for about 25 minutes, add the mushrooms and bell pepper to the saute pan (and another 1/2 tbs of oil if necessary). Saute on medium heat for 3 minutes, or until the liquid is out of the mushrooms.

6.When the millet has finished cooking, add the mushrooms and pepper to the mix, folding in with a spatula.

7.Pour into a serving dish and top with toasted almonds.

8.The dish can be served hot or cold 

ENJOY!

TimothyFit's ~ banana & cinnamon Protein smoothie

Ingredients:

• 1 banana 
• 1 cup milk
• 4 ice cubes
• 2 scoops nutramino chocolate & banana protein powder
• just sprinke of cinnamon

Place ingredients into a blender and bend for

2min. 

ENJOY!

TimothyFit's ~ protein explosion smoothie

Ingredients:

• ¼ cup raw almonds
• 1½ tbs peanut butter
• 1 cup milk
• 4 ice cubes
• 2 scoops nutramino chocolate & banana protein powder

Place ingredients into a blender and bend for

2min. 

ENJOY!

Easy & Fast ~ egg Muffins

Ingredients:

• 5 eggs
• a little cream
• ham, spinach, chives , filling of your choice
• bacon
• salt

metod:

1. Mixing eggs, cream, salt and filling in a bowl

2. add the mixture to a muffin tray

3. fried the bacon. then add bacon to the muffin tray

4.  Place in oven for approximately 20min, on 175 degrees.

Enyoy!

Grapefruit with honey

This is a fast and Easy snack/breakfast plus it is a Great diet food; can speed up your metabolism and lower your insulin levels.

Adriana Lima Diet And exercise Revealed

VICTORIA'S SECRET  MODEL - Adriana Lima eats a lot of small meals doing the day, she usually sticks to eating organic and avoiding processed food. Her diet is high in protein because of all the exercise she does, She usually eats a lot of Green veggies, fruits, lean meats , tofu , nuts, protein shakes , a lot of Water , Some kind of multivitamin supplement.

Adriana lima's daily diet:

 breakfast:
plain yogurt with muesli almonds, honey and mixed berries.

lunch:
4 ounces of lean meat( chicken, fish, Turkey ) with veggies.

Dinner:
 she usually eats vegetables with tofu/fish or some other kind of lean meat.

Snacks doing day:

nuts , Green tea , Fresh berries , Tofu , raw vegetables , fruits , dark chocolate , protein shakes.

Jessica Alba's diet

So I get a lot of emails asking about what the Celebrities are eating, mostly it's Jessica Alba related stuff!, so I did a bit of research and here is what I came up with: Jessica Alba is big on living a healthy life-style eating organic and clean food, Little or none packet and processed foods.

Jessica Alba's daily diet:

 breakfast:
a egg-white omelette and fruit, or cottage cheese and a peach.

Lunch:
mixed salad ( lettuce, tomatoes , cucumber and a lemon dressing ) and skinless chicken breast.

Dinner:
 she usually eats vegetables with chicken/fish or some other kind of lean meat.

Snacks doing day:
she eats dried fruit, strawberries frozen yogurt or some kind of nuts.

Jessica Alba's daily diet 2:

Breakfast
1 cup oatmeal with berries with 3-4 scrambled egg whites.

Lunch:
Salad with 170 gms (6 ounces) of chicken breast or fish (salmon, tuna)

Dinner:
Sashimi or or 170 gms (6 ounces) of petit filet of beef or other lean protein with unlimited veggies and 3 small red potatoes.

Snacks doing day:
A handful of almonds or hot air popped popcorn

HOT & SPICY Red Curry Chicken!

Ingredients:

• 600g chicken, cut into bitesize pieces
• 40g tablespoon red curry paste
• 100g coconut cream
• 14 oz (400mL) can of coconut milk
• 2 tablespoon  fish sauce
• 1 tsp palm sugar (or light brown or white sugar)
• 1/4 tsp curry powder
• 1/4 tsp paprika
• 1 sliced green spur chilies
• 1 sliced red spur chilies

metod:

1.simmer coconut cream in a big pan or  wok over medium heat until oil separates. add curry paste,the cut chilies paprika & curry powder and fry until aromatic.

2.  the add coconut milk, chicken,  season with fish sauce & palm suga.

3. then simmer until fully cooked.

Fast and easy Ejoy!

7# good snack choices

picture one is : 250g low-fat/low sugar strawberry flavored  yogurt , celery & a little bit of peanut butter 

picture number two is : a slice of Rye bread with Cream cheese 1/2 avocado chicken cold cuts & Cherry tomatoes


good snacks VS bad snacks:

The pictures below show a 100-calorie portion for some healthy versus traditional bad snack choices.

TimothyFit's ~ Easy egg spinach salad

Ingredients:

• 3 cups washed and dried fresh baby spinach
• 10 cherry tomatoes
• 5 boiled eggs (cooled and peeled)

Dressing:

• ¼ cup balsamic vinegar
• ¼ cup olive oil
• ½ teaspoon honey
• ½ teaspoon salt

metode:

1.Cut tomatoes and eggs into wedges and arrange on top of spinach.
2.In a bowl or jar, whisk together vinegar, oil, salt and honey.  Drizzle dressing over salad.

Gain muscle & loss Fat ~ meal plan ( 2200 calories )

Use only this meal plan on days when you're training really hard !

MEAL 1:

• 2 pieces ezekiel bread tost or whole grain bread
• omelet made with 1 whole egg, 10 egg whites mixed with vegetables

MEAL 2:

• 5 oz chicken breast 
• 1/4 cup brown rice 
• 1 cup broccoli  
• 7 walnuts

MEAL 3:

1/4 cup oats
2 scoops whey peotein isolate
1 tbsp almond butter

MEAL 4:

• 5 oz lean ground turkey
• 1 medium sweet-potato
• 1 cup green beans
• 2 tbsp cashews

MEAL 5:

• 2 scoops whey protein powder
• 1 scoop waxy maize

MEAL 6:

• 4 oz eye of round steak
• large green salad, with 1 tbsp extra-virgin oliven oil & balsamic vinegar
• 3g fish oil capsules

TOTALS:

175g carbs, 55g fat, 250g protein (2,200 calories)

Top 7 Health Benefits of Vitamin D

• 1#Vitamin D improves overall skin health, reduce wrinkles, makes skin soft, strong and smooth

• 2#Vitamin D is linked to maintaining a healthy body weight

• 3#Vitamin D can ease muscle pain

• 4#Good vitamin D intake prevents osteoporosis

• 5#Supplements containing vitamin D can improve heart health

• 6#Vitamin D can elevate mood, including depression, anxiety, stress, irritability, seasonal affective disorder

• 7#Vitamin D may have a key role in helping the brain to keep working well in later life

muscle Relaxation doesn’t take long

Relaxation doesn’t mean going home to sit on the couch and gap out at a television for and hour, or rolling out your beach towel with a margarita in hand and soaking up some sun (although the latter is a nice idea). Relaxation is a process that can follow any workout, and can be done step by step.

The reason relaxation is so important is because when working out you are triggering the sympathetic part of your nervous system. It helps to process the amount of extra stress involved with higher heart rates or straining muscles. It is important that you bring your body back into a parasympathetic state, where it is no longer over stimulated and can begin to recuperate.

Relaxation doesn’t take long, and is a great way to get focused, find clarity and absorb all the benefits of a workout.

Here are some techniques:

1#. Wait until your heart rate is back to normal and you have done some ‘after workout stretches’ and then lie down on your back in a quite room.

2#. Breathe slowly and deeply, but don’t do it unnaturally. Let the air fill your lungs and fall away with ease.

3#. Focus on breathing, in and out, and begin to count, slowly from seven downward. When you get to zero start over.

4#. If you have something like a towel or shirt, roll it up and place it across your eyes.

5#. Keep breathing slowly, and try not to let thoughts of work, or plans for the day enter your mind.

6#. Visualize your body and the workout you’ve just had. See if you can follow from one spot on your body to the next and feel the area without touching it. Go slowly, and if you can’t feel it, just move on.

7#. Keep breathing and relaxing for at least ten minutes.

8#. When you are finished, get up slowly. Do things calmly, and get on with your day.

TimothyFit's ~ Colorado Steak

Ingredients:

•  1/2 cup olive oli 
•  1/3 cup soy sauce
•  1/4 cup red wine vinegar
•  2 tablespoons fresh lemon juice
•  1 1/2 tablespoons Worcestershire sauce
•  1 tablespoon Dijon mustard
•  2 cloves garlic, minced
•  1/2 teaspoon ground black pepper
•  1 1/2 pounds flank steak

metod:

In a medium bowl, mix the oil, soy sauce, vinegar, lemon juice, Worcestershire sauce, mustard, garlic, and ground black pepper. Place meat in a shallow glass dish. Pour marinade over the steak, turning meat to coat thoroughly. Cover, and refrigerate for 6 hours.
Preheat grill for medium-high heat.
Oil the grill grate. Place steaks on the grill, and discard the marinade. Grill meat for 5 minutes per side, or to desired doneness.

serve with a fresh salad enjoy!

Train Harder With Carbs and Whey Protein!?

Muscle glycogen is critical for performance during endurance and high-intensity exercise. Whey protein contains essential amino acids that act as signaling chemicals that promotes glucose uptake and glycogen synthesis.

A Japanese study using rats showed that supplementing carbohydrates and whey protein before exercise slowed glycogen breakdown by activating enzymes important in muscle carbohydrate metabolism. Consuming carbs and whey protein approximately 30 minutes before exercise will help you train harder and recover fast.

(Nutrition 27:833-837, 2001)

5# Reasons to Eat Red Peppers

1# Red peppers contain almost 300 percent of your daily Vitamin C intake
2# Red bell peppers are a great source of vitamin B6 and magnesium
3# Red bell peppers help support healthy night vision
4# Red bell peppers are packed with antioxidants
5# Red bell peppers help burn more calories

Today's dinner

Today's dinner

TimothyFit'S ~ Salmon with Sweet Mango Chimichurri

Ingredients:

• 1 Mango, peeled, pitted, and diced small
• 1/4 Dried Cranberries
• 1 Bunch Cilantro, finely chopped
• 1/2 teaspoon Red-Pepper Flakes
• 1/4 cup Olive Oil, plus more for grilling
• 2 tablespoons Lime Juice
• Salt and Pepper
• 6 Skin-on Salmon Fillets (2 Pounds

metod:

1. Combine mango, cranberries, cilantro, red-pepper flakes, olive oil, and lime juice. Season with salt and pepper.

2. Heat grill or pan to medium heat. Clean and lightly oil hot grill. Season salmon with salt and pepper and lightly brush with oil. Grill, skin side up, until salmon begins to turn opaque, 4 to 6 minutes. Flip and cook until opaque throughout, 4 to 6 minutes. Transfer to a platter, spoon chimichurri over top and serve.

Today's dinner

Whey Protein Stimulates Post-Meal Protein Synthesis Best

High protein meals stimulate protein synthesis, even when you are not weight training. Including protein with each meal is important for athletes and for older adults- who are more susceptible to sarcopenia (muscle loss). Dutch researchers found that whey protein stimulated post-meal protein synthesis better than casein or casein hydrolysate in older men. Whey protein is digested and absorbed faster than other proteins and has a high leucine content. Leucine activates the mTOR pathway, which is a series of chemical reactions in cells that initiates protein synthesis. Whey protein is an important dietary component in athletes trying to increase muscle hypertrophy and in older adults trying to maintain muscle mass.

Milk Decreases Caloric Intake

People lose more weight on high protein, low-carbohydrate diets than on high-carbohydrate or mixed diets- at least at the beginning of a weight-loss program. Protein promotes satiety (fullness) better than carbohydrates. Danish scientists found that the type of protein may be important for curbing hunger. They fed a meal accompanied by a drink containing whey or casein or skimmed milk. Milk curbed energy intake best, but drink composition had no effect on energy expenditure, or protein or carbohydrate use.

Burn More Fat!

Make your cardio more effective. A lot of cardio machines have special "zones" for you to train in, but a machine can't tell how hard you're working. To get the most out of cardio, remember that your theoretical maximum heart rate is the number 220 minus your age. And no matter what type of cardio you're doing, you should never work to higher than 90% of that maximum. By contrast, if you're working below 60% of your max heart rate, you¿re not likely to put much of a dent in your fat stores.

Example:
For a 32-year old man, 90% looks like this:
220 - 32 = 188
188 x. 90 = 170 (your maximum target heart rate)
188 x. 60 = 112.8 (your minimum target heart rate)

Whey Matters!!!

Drinking 32 grams of whey protein immediately after your workout is more effective for building muscle than consuming smaller dosages throughout the day, shows research from The American Journal of Clinical Nutrition. Whey protein is a by-product of dairy that is loaded with high levels of amino acid leucine, whose main role is to start an internal chain of events that activates protein synthesis in cells (kind of like a ring leader!). So, having more leucine in your body after you’ve depleted it through exercise is key to building lean muscle faster.

Tip: Fruit helps whey get into muscles

Cardio Best for Decreasing Abdominal Fat

Excess abdominal fat is linked to poor metabolic health. It increases the risk of heart disease, diabetes and premature death. It is linked to insulin resistance, high blood pressure, abnormal blood fats and inflammation. Aerobic exercises decrease abdominal fat better than weight training.Scientist combined the results of many studies using a statistical technique called meta-analysis and ended up with a sample size of more than 2,000 people. Most studies found that aerobic excecise decreased abdominal fat, while weight training studies used low intensities, so theresults might not apply to more serious trainers.

(Obesity Reviews, published online July 26, 2011) Muscular Development, January 2012. Page 54)

Today's Dinner

The Ultimate weight loss diet ~ (low calorie)

This is a very low calorie diet. However, it is quite well balanced with plenty of lean protein. It is based around 3 meals per day, + 2 snacks.
Make sure this is the right amount of calories for you before you start it.

Tips And Substitutions For a low-Calorie Diet.


You can substitute any of the items on this diet. Just pick any other food in the same category from the list below. For example, for salmon you can substitute anything from the protein list. For baked potato you can substitute anything from the starchy carb list. For green beans you can substitute anything from the fibrous carb list.


If you want extra protein at any time you can add extra egg whites to your whole eggs. Scramble the eggs and fry them with some olive oil cooking spray.
Use olive oil cooking spray for frying-it adds very few calories and helps the flavor. 
The only oil you should ever cook with is olive oil.
Use some soy sauce for flavoring-it adds 2 grams of protein per tablespoon and has only 11 calories.

You have to watch how you choose your foods. It is easy to get cuts of meat that have much more fat and many more calories than what are listed here. 
It is easy to get cheese that has lots of fat and lots of calories. 
Sauces can contain a lot of fat and tons of calories. Make sure that what you buy and what you make has similar calories, protein, fat and carbohydrate to what is listed here.

Take a tablespoon of flax oil every day. This doesn't count towards your daily calories.

Be careful with the drinks. 
Coffee with cream and sugar is a killer. Fruit juices add a lot of calories and little nutrition. And if you drink more than one can of soda per week you can just about forget ever losing weight. It just won't happen.

Have a treat once or twice per week, but no more. You can have a slice or two of pizza. Or maybe a scoop of ice cream. But you can't have the whole pizza or a gallon of ice cream; if you do you will ruin all of your hard work.

If you want more salad, heap it on. Lettuce is basically green water. You can have all the fibrous carbs you want. Nobody ever got fat eating celery.

Day 1

Breakfast:

One hard boiled egg--cal 85/ pro7/ carb0/ fat 6

One half grapefruit--cal 52/ pro1/ carb 13/ fat 0

One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1

Snack:

Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat 1

Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1

One small apple--cal 55/ pro 0/ carb 15/ fat 0

Lunch:

Hamburger, lean 5% fat (3 ounce-0 85 gm)--cal 139/ pro 22/ carb 0/ fat 5

Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0

Reduced fat Italian dressing--cal 22/ pro 0/ carb 2/ fat 2

Snack:

Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb 0/ fat 0.5

One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1

Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Dinner:

Grilled salmon--cal 281/ pro 39/ carb 0/ fat 12

Asparagus--cal 27/ pro 3/ carb 5/ fat 0

One boiled medium potato (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3

Day 2

Breakfast:

Pork loin, lean, broiled (80 gm) cal 126/ pro 21/ carb 0/ fat 4

Tomato (medium-123 gm) cal 26/ pro 1/ carb 6/ fat 0

One piece whole wheat toast. Cal 69/ pro 3/ carb13/ fat 1

Snack:

Tofu (Morinu brand-6 ounce-168 gm)--cal 92/ pro 12/ carb 3/ fat 3

Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1

Lunch:

Chicken breast roasted, skinless (60 gm)--cal 95/ pro 18/ carb 0/ fat 2

Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0

Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Green beans (per cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Snack:

Ham, extra lean 4%fat (1.5 ounce-42 gm)--cal 58/ pro 9/ carb 0.2/ fat 2

Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2

Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Dinner:

Cod (1 fillet-90 gm)--cal 95/ pro 21/ carb 0/ fat 1

One small baked potatol (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2

Mushrooms (one cup-70 gm)--cal 15/ pro 2.2/ carb 2.3/ fat 0.2

Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Spinach salad with peppers and onions--cal 96/ pro 3/ carb 21/ fat 0.5

Italian dressing-low fat(2 tbsp-15 gm)--cal 22/ pro 0.2/ carb1.4/ fat 2

Day 3

Breakfast:

2 Egg (medium-44gm)--cal 130/ pro 11/ carb 0/ fat 8

Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2

Peach (medium-98 gm)--cal 38/ pro 0.9/ carb 9/ fat 0.2

One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1

Snack:

Tuna (1.5 ounce-packed in water)--cal 49/ pro 10.5/ carb 0/ fat 0.5

Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7

Dill pikle (large-135 gm)--cal 15/ pro 0.4/ carb 3.1/ fat 0.4

Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb13/ fat 1

Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Lunch:

Turkey breast roasted, skinless (87 gm)--cal 117/ pro 26/ carb 0/ fat 1

Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1

Broccoli (1/2 cup)--cal 22/ pro 2/ carb 4/ fat 0

Snack:

Boiled egg (large-50 gm)--cal 74/ pro 6.3/ carb 0/ fat 5

Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1

Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0

Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat

Dinner:

Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4

Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1

Pasta sauce, marinara (1/2 cup-125 gm)--cal 71/ pro 1.8/ carb 10/ fat 2.6

Brussels sprouts (one cup-88 gm)--cal 38/ pro 3/ carb 8/ fat 0.3

Day 4

Breakfast:

Ham, extra lean 4%fat (3 ounce-85 gm)--cal 116/ pro18/ carb 0.4/ fat 4.1

One small potato-pan fried (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2

Grapes (1/2 cup seedless-80 gm)--cal 55/ pro 0.6/ carb 15/ fat 0.1

Snack:

Peanut butter (2 tbsp-32 gm)--cal 192/ pro 8/ carb 6/ fat 17

Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Lunch:

Tuna (3 ounce-packed in water)--cal 99/ pro 21/ carb 0/ fat 1

Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7

Cauliflower (1/2 cup)-- cal 14/ pro 1/ carb 2.5/ fat 0

Lettuce salad, cucumber, sweet pepper--cal 94/ pro 4/ carb 21/ fat 0.8

Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4

Snack:

Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat1

One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1

Celery (per stalk)--cal 9/ pro 0.4/ carb 1.9/ fat 0.1

Dinner:

Beef, top round, broiled (65 gm)--cal 116/ pro 20/ carb 0/ fat 3.3

Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0

Portabella mushroom (100 gm)--cal 26/ pro 2.5/ carb 5.1/ fat 0.2

Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Day 5

Breakfast:

Whole egg (large)/ 2 whites-scrambled--cal 119/pro 13.3/carb 0/fat 5

Oatmeal (1/2 cup cooked)--cal 75/ pro 2.5/ carb 14/ fat 1.5

Milk 1% (1/2 cup)--cal 59/ pro 5/ carb 6.5/ fat 1.5

Sugar (one teaspoon)--cal 16/ pro 0, carb 4/ fat 0

Snack:

Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb0/ fat 0.5

Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1

Cherries (one cup-with pits)--cal 74/ pro 1.2/ carb 19/ fat 0.2

Walnuts (1/2 ounce-14 gm)--cal 84/ pro 3.5/ carb 1.4/ fat 8.5

Lunch:

Grilled halibut (3 ounce)--cal 119/ pro 23/ carb 0/ fat 2.5

Black beans (1/2 cup cooked)--cal 110/ pro 8/ carb 20/ fat 0.5

Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0

Snack:

Cheese-low fat cheddar or Colby (2 ounce)--cal 98/ pro 14/ carb 2/ fat 4

Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1

Asparagus (one cup)--cal 27/ pro 3/ carb 5/ fat 0

Dinner:

Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4

One small baked potato (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2

Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Spinach (one cup-30 gm)--cal 7/ pro 1/ carb 1.1/ fat 0

repeat this over and over to your liking!

TimothyFit's shopping list.

Meat/Poultry & Fish:

Chicken breast
Precooked chicken strips
Beef pot roast
Round steak
Pork tenderloin
Lean ground beef
Lean ground turkey
Turkey breast fillets
Fresh fish fillets (halibut, orange roughy, salmon, shark, red snapper)
Scallops
Venison
Canadian-style bacon
Leg of lamb
Lean ham
Lean deli meats

Dairy Products:

Cheese
Cottage cheese
Ricotta cheese
Egg whites (great protein source)
Egg substitute
Milk
Sour cream
Tofu
Yogurt
greek yogurt

Fruits:

Apples
Avocados
Bananas
Cantaloupe
Pears
Plums
Graps
Kiwi fruit
Apricots
Nectarines
Peaches
Berries
Oranges
Grapefruit

Vegetables:

Asparagus
Artichokes
Bell peppers: Red and green
Brocolli
Cauliflower
Brussels sprouts
Carrots
Celery
Eggplant
Peas
Green beans
Lettuce
Cabbage
Collard greens
Salad mix
Spinach
Tomatoes
Mushrooms
Cucombers
Onions
Green Onions
Potatoes
Sweet Potatoes
Zucchini and other squash
Garlic

Condiments:

Balsaimc Vinegar
Chives
Chopped Vegetables (green peppers, onions, tomatoes)
Garlic
Honey
Horseradish
Lemon Juice
Low-fat salad dressings
Mustard
Pepper
Salsa
Vinegars
Wasabi
coconut milk
Canola
Italian Dressing
Peanut butter
Bulgur
Couscous
Lentils
Dry beans
Dry split peas
Garlic powder
Cajun spices
Mexican spices
Spices & flavoring
Sugar-free sweetener
Olive oil
Cooking spray
Raisins
Flaxseeds

Beverages:

green tea
Bottled water
100% fruit juices: orange, apple, grapefruit
Tomato juice
V8 juice
Diet soda
Coffee
Tea
sugarfree redbull

Nuts:


Almonds
Brazil Nuts
Cashews
Peanuts
Pistachio Nuts
Walnuts
Pine Nuts
Macademia Nuts
Peanuts

Breads:

rye bread
crispbread

Today's dinner ~ Roasted Garlic Cod

This is a really light dish - I've simply marinated the fish with a little garlic and parsley and cooked it over bay and lemon so it picks up the fragrance. Serve with a leafy salad and a good bottle of Chardonnay for a lovely lunch.

Preparation: 10 minutes + 10 minutes marinating
Cooking time: 10 minutes

Serves 4

4 garlic cloves, crushed
1 tablespoon chopped fresh parsley
2 tablespoons olive oil
Salt and freshly ground black pepper
4 x 5 oz cod fillets
2 lemons, thinly sliced
10 fresh bay leaves

Method

Preheat the oven to 425°F. Mix together the garlic, parsley, olive oil, and some salt and pepper. Rub the mixture over the fish fillets and set aside for 10 minutes or so.

Arrange the lemons and bay leaves on a baking sheet and place the cod fillets on top. Roast in the hot oven for 8-10 minutes until just cooked and a little charred. Serve immediately.

3 Reasons to eat more yogurt

1#
Yogurt is an excellent source of protein.

 Plain yogurt contains around ten to fourteen grams of protein per eight ounces, which amounts to twenty percent of the daily protein requirement for most persons. In fact, eight ounces of yogurt that contains live and active cultures, contains 20 percent more protein than the same volume of milk (10 grams versus 8 grams). Besides being a rich source of proteins, the culturing of the milk proteins during fermentation makes these proteins easier to digest. For this reason, the proteins in yogurt are often called "predigested."

#2
Yogurt is loaded with vitamins.


One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. "Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short," says Jackie Newgent, RD, a FITNESS advisory board member and author of Big Green Cookbook. Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.

#3

Yogurt can give you flat abs.

Eat 18 ounces a day and you can drop a jeans size. People who ate that much -- in conjunction with cutting their total calories -- lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. "Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel, PhD. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.

TimothyFit ~ ultimate ab fat-loss diet part 2# (badboy edition)

ultimate ab fat-loss diet (badboy edition)
Breakfast	1 cup green tea 4 Whole Eggs 1 Banana 1 Slice Whole Wheat Toast
Midmorning	Protein (30g) Drink 1 sugar free redbull
Lunch	0.25 lb Meat, Fish or Poultry small bean salad 3.5 OZ Fresh Vegetables
Midafternoon	Protein (30g) Drink
Dinner	0.5 lb Meat, Fish or Poultry small bean salad 3.5 OZ Fresh Vegetables
Snack	Protein (30g) Drink almonds (30g) green tea

Crumcake's ~ Ultimate Cutting Diet ~ 8 weeks

This is a Strict Diet for 8 weeks. No CHEAT days, None. 56 days Straight. If you can't deal with it, then this isn't for you. If you can hang, The results will be Phenomenal.

This is a Diet for someone who is in Shape, but just needs to lose those LAST few pounds of Stubborn fat.

This diet will work ESPECIALLY for those with excess Fat in the lower abs, thighs, lower back area.

Diet Guidelines:

Avoid All starches, You don't need them if your goal is to get down to 4-7 Percent BodyFat.

(1) Eat Tons of Green Veggies (Fiber)

(2) Eat Lots of Healthy fats ex. Steak, Flax Oil, E.V. Olive Oil, Salmon, Fish Oils, etc. (Energy)

(3) Eat TONS of Protein (Preserve Muscles).

(4) DRINK 1-1.5 gallons of H20 a day AT LEAST.

Avoid ALL fruit drinks, Juices, rice, breads.

Eat carbos ONLY after a grueling Glycogen depleting workout.

You will have tons of energy from the healthy fats, good digestion from the fiber, and great muscle hardness and protection from the protein.

Healthy Fats = Energy Protein = Muscle Hardness, Muscle Protection Fiber = Digestion, and various other health benefits.

Healthy Fats, Lots of Fiber, And TONS of Protein. That's the key.

Not only will you DROP bodyfat while maintaing Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

Example of a Day

(1) 3 servings of Whey/ 1 tablespoon of Flax Oil
(2) 8-10 OZ London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.
(3) Grilled Salmon/ 1-2 cups Green Veggies.
(4) 3 servings of Whey/ 1 tablespoon of Flax Oil
(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.
(6) (Post Workout) MRP or 2 servings of Whey/10 OZ Orange Juice.
(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.


Breaks Down to About:

Protein 1.5 - 2 grams per lb of Bodyweight Fat .5 -.75grams per pound of bodyweight Carbs (only post workout) 30-50 grams fiber in the form of green veggies - As much as possible.

Supplements:

Do NOT take ANY FAT BURNERS...Why? They will Suppress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won't be up to it.

1 Multivitamin Extra Zinc 30 - 50mgs Fish Oil Caps Flax Oil Liquid 200mcg Selenium 800mgs Folic Acid 800iu Vitamin E 2 grams Vitamin C.

WORKOUTS:

Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active.

Lift four times a Week. Alternate Between Heavy Low Rep workouts, and high repetition moderate weight workouts.

Cardio, 4-7 days a week, Alernate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min - 1hour (Such as walking, light jogging)



This DIET is NOT easy by any means. It takes proper planning a day ahead of time (you have to have the steaks / veggies / chicken / salmon, etc, thawed out before cooking them, put stuff in tupper ware containers...you just have to be prepared). Be prepared to Go through at LEAST one pound of lean steak a day, and 10 servings of whey protein powder a day and TONS of green veggies a day. Be prepared to be going grocery shopping at least twice a week.

Like I said this diet is not easy, But oh well, No one said this game is easy.

But remember if you can stick through it for 8 grueling weeks, you'll be satified at the end with your amazing results.

Good Luck.

P.S. NEVER mix fats and carbs at the same meal.


BIG THANKS TO Crumcake YOU ROCK!!

Today's dinner

3 steps! you need to get THAT ripped & shredded physique

1#When trying to get ripped,

the workout does not play an incredibly huge role, as already stated. As long as you are not on a crazy setup that has you doing volume overload (a surefire recipe for burnout when on a diet), you should be able to maintain your muscle mass.

What to consider when designing your workout to get ripped is that you want to cut back on the total number of reps and sets since you won’t have the fuel to recover from strenuous workouts. At the same time, however, try to maintain intensity since it will preserve your strength and muscle tissue mass.

So, if you used to do four sets of bench-pressing consisting of 6 reps at 180 pounds, knock that down to 2 or 3 sets of bench-pressing consisting of 6 reps at that same 180 pounds. Maintaining the same poundage is what is going to be absolutely key here. Even if it means doing only a single set, the weight should stay up (note, that it’s uncommon to make strength gains during this time; we are simply shooting to maintain your strength).

Additionally, when you want to get ripped reduce the amount of isolation work you do. This would include movements such as bicep curls, tricep isolation exercises, leg extensions, lateral raises, and so on. You can hit pretty much all the muscle groups in the body with the following exercises:
 Bench press
 Squat
 Deadlift
 Shoulder press
 Row
 Calf raise
 One ab exercise

Obviously, you can swap these exercises around; do a pull-up instead of a row or do an incline bench press instead of a shoulder press. Getting these core movements in, however, will keep you on top of your game.

Divide these up into either a full-body program performed two to three times each week or an upper/lower split performed four days each week, trying to keep it to a maximum of 15 sets per workout if you're doing upper/lower, and 20-25 if you're doing full body.

To maintain your muscle glycogen from workout to workout (for those who are doing a low-carb approach and not eating very many carbs elsewhere in their diet), consume 5 grams of carbs per 2 sets during the pre/post-workout period).

2#Cardio component

 To round out your workout to get ripped, we have the cardio component. Now, when it comes to cardio, you want to do as little as you can get away with in order to get the results you’re looking for. Problems will start to occur when you begin doing hour-long cardio sessions combined with your already intense lifting workouts, both coupled with a reduced calorie intake.

The issue with doing long, moderately paced cardio is that at some point you will likely start to plateau as far as fat loss is concerned, which then means you’ll either have to up the cardio again or further reduce your calories. If you’re already eating at a very low calorie level, reducing them further may cause you to sacrifice proper nutrition.

To overcome this issue, consider doing one to two sprint cardio sessions per week, as these are better suited for burning fat, while maintaining your muscle mass. Do note that two should be your max as far as intervals are concerned, especially if you are lifting heavy with your legs. If you’re doing a full body, three times per week, you’ll likely want to reduce this to one since you still need enough total time for rest. If you are doing squats, deadlifts and other leg exercises Monday, Wednesday and Friday, and throw in intervals on Tuesday, Thursday and Saturday (with Sunday off), you will essentially be working legs six days in a row, which would literally destroy you in a matter of a few weeks. Your system simply needs more time to recover with proper program planning.

Consider doing your leg workouts and intervals on the same day to increase the total amount of rest days you’ll have during the week.

After the interval sessions are added, see how fat loss progresses. If you need a little more after that, consider a moderately paced cardio session for 20 to 30 minutes on another day or two of the week. Just be sure you're still getting that one day of complete rest from all forms of physical activity.

3#on the road to ripped glory

 So, make sure you take a well-rounded approach to getting lean this time around. Far too often people will only focus on one aspect of the equation -- be it diet, weight-lifting or cardio -- which only shorts them of the results they could be seeing when they try to get ripped.