Ingredients:
- 3 Scoops of Nutramino Whey Protein vanilla
- 3 cups milk
- 1 peach
- 1 kiwi
- 1 cup Chopped pineapple
- 5 ice cubes
Showing posts with label weight and fat loss. Show all posts
Showing posts with label weight and fat loss. Show all posts
TimothyFit's ~ kiwi & pineapple protein smoothie
Ingredients:
TimothyFit's ~ protein strawberry milkshake
Ingredients:
- 4 Scoops of Nutramino Whey Protein vanilla
- 3 cups milk
- 1 peach
- 200 grams frozen strawberry
Whey Protein Enhances Fat Burning & Reduces Body Fat!
Athletes are encouraged to take protein for the main reason it increases muscle protein synthesis. But higher protein diets may also play a role in fat burning.
A recent report from the Netherlands concluded that there is a connection between increasing protein intake and fat burning, and that such an effect promotes favorable effects on body composition.
Men and women with normal weight were randomized into two groups. The control group consumed 59g of protein (from regular food) per day for three months. The higher protein group consumed 80g of protein (59g from regular food plus 21g from whey and casein protein) per day for the same length of time. The diets all contained adequate calories so that weight remained stable.
After three months, body composition remained unchanged in the control group. However, the higher protein group lost 2.6 pounds of body fat and gained 3.3 pounds of lean body mass. The researchers also determined the subjects’ maximal rate of fat burning during exercise. The higher protein group increased this rate by 16%, whereas the control was unchanged.
These findings confirm other studies showing that diets higher in protein improve body composition by promoting maintenance of lean body mass and loss in fat mass. This study is unique as it was conducted with individuals with normal weight who were not restricting calories.
In summary, increasing protein intake beyond the recommended dietary allowance is associated with increased fat oxidation and decreased fat mass.
TimothyFit's ~ Spinach Bacon Goat cheese salad
- 1 medium red onion
- 200g baby spinach
- 200g organic creamy goat cheese ( crumbled )
- 70g almonds
- 200g turkey bacon
Citrus dressing:
- 3 tbsp. freshly squeezed orange juice
- 3 tbsp. freshly squeezed lemon juice
- 1 tbsp. Dijon mustard
- 1 tsp. honey, plus more to taste
- ¼ tsp. fresh thyme leaves
- ¼ tsp. fine salt
- 4 tbsp. extra-virgin olive oil
metode
1.Preheat oven to 200 degrees
2.Slice the onion into thin wedges
3.on a baking sheet add the bacon sliced onion & almonds
Roast until brown, about 20 minutes. Set aside to cool.
4.citrus dressing: Whisk the lemon zest, lemon juice, orange juice, Dijon, honey, thyme, and salt in a medium bowl until well combined. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth, slightly thick dressing.
5. Put the spinach, onions , bacon & almonds in a large bowl. Drizzle with some of the dressing and toss. Add more dressing as needed; spinach should just be lightly coated.
Divide salad among 4 chilled plates. Top with goat cheese
Serve immediately
ENJOY!.
TimothyFit's easy & healthy snack bread
Ingredients:
- 70 grams of almond
- 70 grams of linseed
- 70 grams of hazelnuts
- 2 large grated carrot, 250 grams
- 2 eggs
- ½ cup water
- 1 tsp. cinnamon
- 1tsp. vanilla powder
- 2-3 drops of liquid stevia or 1 big tsp. organic liquid honey
metod:
1. add almonds and hazelnuts in a food processor Process until fine.
2.Stir all the ingredients together in a bowl
3.add the mixture onto a baking sheet (lined with baking paper). Put the plate in the oven and bake at 180 degrees hot air for 30 minutes.
4.After 10 minutes, take the plate out of the oven and divide the dough into "biscuit pieces" with a knife. Put it back in the oven and bake finish. ENJOY
TimothyFit's ~ everybody wants flat sexy abs!
Everybody has abs. The trick is to reveal them by thinning your skin (decreasing body fat). People are probably sick of hearing this all the time, but it's all in the diet. of course exercise will help burn calories and develop muscle, but if you're not conscious of what you eat, you'll never achieve the rock hard midsection you deserve(see diet here). Once you have your diet in place, start training your freaking ass off!!. It's helpful to choose a regimen that burns maximum calories for example : parkour crossfit running biking dancing or some other kind of cardio-style workout like boxing/kickboxing. Cardio interval training and high-intensity weight training with very short rests between sets are all great exercises for your regimen. Helpful hint: train first thing in the morning on an empty stomach (water, green tea or coffee is acceptable ) with no readily available energy in your system, your body will be forced to call upon fat reserves. Also try doing cardio at a different time Then your workouts so you jumpstart your metabolism twice a day. Remember! nothing great comes quick or easy, so be patient and stay focused on Final prize. A Great way to do this is to find a picture of what you wish to look like & stick it to your fridge. It could be an old one of you or one you found online.The most important thing is that you have a clear vision of what you like to achieve, and it can keep you out of the fridge late at night.
Paleo buns
Ingredients:
- 4 eggs
- 110 grams sunflower seeds
- 60 grams almonds
- 60 grams hazelnuts
- 30 grams sesame seeds
- 30 grams flax seeds
- 30 grams desiccated coconut
- 1 handful of raisins
- 1 Tbsp. honey
- 1-2 tbsp. olive oil
- 1 tsp. ground cinnamon
- 1 tsp. salt
- 1 banana squashed
- 1 finely grated carrot
- ½ grated apple
1.chop all the nuts
2.Mix everything in a bowl with an electric whisk.
The dough should be steady.
3.Garnish with frozen raspberries or pumpkin seeds before baking.
4.Bake about,15 minutes. at 200 ° C in a preheated oven.
Ejoy!
Vanilla yogurt Protein smoothie
- ½ cup skim milk or soy milk
- 6-ounce nonfat vanilla yogurt,
- ¾ cup or frozen berries
- 2 scoop of Nutramino Whey Protein Vanilla
1.In a blender, combine, all ingredints. Blend until smooth.
Paleo ~ korma-chicken & cauliflower rice
Ingredients:
- Chicken fillets 700-900 grams
- Water about 2 cups
- 1 can coconut milk
- Salt 1 ½ tsp.
- Masala (I used a mixed vegtable masala from India, but you can find various recipes online and make them yourself or buy them ready-mixed). 2-3 tbsp.
- Tomato paste (1 of the big can 140 grams)
- Ground cumin 1 tbsp.
- Cayenne pepper 1 tsp.
- Almonds 1-2 handfuls
- Garlic 5-6 cloves
- Ginger about 3 cm
- onion or leek 1-2 pieces
- Cinnamon 2 ½ cm full or 1 tsp. encountered
- Bay leaves 2-3 pieces
- olive oil
metod:
1.First Blend ginger, garlic and almonds with a little water.
2.Cut chicken fillets into small pieces.
3. Come olive oil in a wok and heat it up well, add the bay leaves and cinnamon - rose in 10 seconds, Add the onion/leek and cook until it is browned at the edges - turn it down a little, then add the blended ginger / garlic / almond mixture / cayenne / pepper, and cumin and mix well, fry for a few minutes before adding the the tomato puree , masala, salt, chicken , coconut milk and water.
On with a lid and simmer for approx. 25 minutes.
cauliflower rice
Ingredients:
- 1 coarsely grated cauliflower
- 1 teaspoon coconut oil
- 1 finely chopped yellow onions
- 1 -2 finely chopped garlic cloves
- salt and pepper
metod:
Grate cauliflower rough. I use a grater over food processor, it provides the right structure.
Saute the chopped onions in coconut oil in a pan. Do not brown.
Add the cauliflower and saute 5-7 minutes under observation. Again, they should not brown.
Season with salt and pepper.
enjoy!
TimothyFit ~ ultimate ab fat-loss diet
16 ounces water. 200 mg of Coffeen (from a coffee supplement) a sugar-free/low-carb whey protein isolate shake 30 to 40 grams.
#6:30a.m.
exercise.
#8:30a.m.
end of exercise : a sugar-free/low-carb protein isolate shake 40 to 50 grams.
#10:00a.m.
One cup of low-fat cottage cheese and a piece of fruit.
#12.30p.m.
9 ounces of salmon, sautéed spinach or some other kinds vegetable & a small salad with extra virgin olive oil dressing on the side.
#3:00p.m.
Unsweetened yogurt and a handful of almonds.
#6.00p.m.
8 to 16 ounces of lean steak, steamed broccoli and cauliflower and a small salad with extra Virgin olive oil dressing.
#8:00p.m. Unsweetened yogurt and a handful of almonds.
Before bed take a slow-acting casein powder shake or lean meat such as turkey breast.
During the day, drink at least 2 to 4 liters of water.
7# good snack choices
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.
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.
Cardio Best for Decreasing Abdominal Fat
(Obesity Reviews, published online July 26, 2011) Muscular Development, January 2012. Page 54)
The Ultimate weight loss diet ~ (low calorie)
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
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:
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
TimothyFit ~ ultimate ab fat-loss diet part 2# (badboy edition)
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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!!
3 steps! you need to get THAT ripped & shredded physique
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.
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