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.