It's been a while but I'm back with an exercise programme that will kick your arse right out of your cushy little, sweat free, chatty training programme you currently do.
It's desighned and used by the special forces world wide and it's called "Tough Mudder". This will punish you, no matter your shape or size or current level of fitness.That said, this programme is as much about mental toughness, grit than anything physical.
Below is a rigorous version of the training programme that I recommend, but feel free to tailor it to your specific needs and wants.
And I don't mean taylor it so you can fit in a coffee break or a quick chat to your pals.
THE TOUGH MUDDER WORKOUT:
The Tough Mudder Workout consists of 16 exercises that collectively work every part of your body.
Each exercise is a 60-second station designed to challenge your heart and lungs, as well as your muscles. The final product is a high-intensity circuit designed to torch everything from your chest and legs to your abs and arms, sending your fitness to the next level.
Do the Get Fit circuit 3 days a week and perform each exercise once, one right after the other, spending no more than a minute on each one. Do as many reps as you can in that time, then move on to the next station, limiting yourself to 15 seconds of rest in between. Build your endurance to the point where you can perform two circuits comfortably. Make sure to use a weight that’s challenging for the 20 or so reps you’ll be doing for each exercise.
You can use dumbbells, kettlebells, or anything heavy with a handle for most, if not all, of the exercises below.
THE EXERCISE PROGRAMME:
1. THE RUNNING MAN:
- Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute or two. Alternate this jogging and sprinting for 35 minutes. Build up to 1 hr.
- Free run. As you head outside for a jog, choose a point or landmark in the distance that’s reasonably far and sprint to it. Do this 10 or so times throughout the course of your run, paying attention to mixing in jogging and sprinting equally. Again, build up to running 3-4 times a week and increasing your distance gradually until you can comfortably run 5+ miles.
2. TOUGH MUDDER PUSH-UPS:
Start out in a regular pushup position with two dumbbells in each hand. As you push your body upwards, rotate your torso at peak height and bring your right hand up behind you so that your hands are in a vertical line. Lower the weight so that you are once again in push up position. Do a push up, repeating with your left hand.
3. PENDULUM RAISES:
Grab a dumbbell, kettlebell, or anything heavy with a handle, in one hand and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode upwards and swing the weight up to about eye level in a fully upright position. With control, do this as many times as you can, spending about 45 seconds on each arm.
4. WALKING LUNGES:
The walking lunge is the same as a normal lunge, except you propel yourself forward as you do each one. A walking lunge workings your glutes, hamstrings and quadriceps. You also work your abdominal muscles, back and core muscles as you keep your balance. Add dumbells too increase challenge.
5. BENT OVER DUMBELL ROW:
Grab a pair of dumbbells or kettle bells and bend over, holding them in each hand, making sure your back is parallel to the ground. Keep your core steady and pull the weights in a controlled manner up to your chest, hold at the top for the rep, pause, and repeat.
6. DUMBELL SIDE LUNGE:
Grab your dumbbells and let them hang by your sides. Take a lateral step with your right leg, completely straightening your left leg. From there, bend forward at your hips, and touch the dumbbells to the floor by your right foot. Push off your right leg and make the same lateral lunge on your left leg. That’s one rep.
7. PUSH-UP & ROW:
Grab two dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your chest. Lower your arm and descend back ot the start position. Repeat with the other arm. That’s one rep.
8. LUNGE WITH TWIST:
Grab a heavy object and clutch it tight to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with the weight, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep.
9. SHOULDER PRESS WITH SQUAT:
Grab some dumbbells or small kettle bells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.
10. DECLINE PUSH-UPS:
Simple, quick, and easy. Get into a normal pushup position, but put your feet on top of an elevated park bench or box, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.
11. PUSH-UPS WITH KNEE RAISES TO SIDE CHEST:
Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.
12. CHIN-UPS:
Just like your old man used to do, hang from a bar with either an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or get as close as you can. This will get progressively harder as the set wears on. Remember to do as many as you can for the full 60 seconds. Even if you have to take a slight break, be sure to finish the set.
13. SUPERMAN PLANK:
Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds.
14. SUPERMAN SIDE PLANKS:
Get on your side and hold yourself up by left forearm, creating a half triangle between your lats, forearm, and ground. Like a regular plank, keep your core tight – flex if you have to – and hold the position for 60 seconds, then alternate with your right side and repeat for another 60.
15. EXPLOSIVE DIPS:
Get in between two chairs, bars, or if at a gym, a dip machine. Grab each bar or handle with each arm and lower yourself slowly and with control, as you push up with your arms try to explode up, lifting yourself completely off. Be sure to start out slowly until you get used to jumping off and regaining control of the bars.
16. THE SQUAT:
Take a dumbbell, kettle bell, or large stone, anything you can find, and hold it in front of your chest. Stick your hips out behind you, bend your knees, and lower yourself until you’re in a full squat position. Pause for a second for the burn to really set in and then push yourself back to the start position.
GOOD LUCK AND THANKS FOR READING, ALTHOUGH IT'S FOR YOUR OWN GOOD.
Sunday 26 February 2012
Saturday 26 February 2011
TRIATHLON TRAINING - Jordan
TRIATHLON TRAINING
- 2 wholemeal toast, 3 whole eggs & 3 egg whites scrambled & 1 wholemeal toast with peanut butter and honey, 1 cup of coffee
Warm Up
treadmill 5 minutes walking
run 400m 9kph
walk
run 400m 9kph
walk
run 400m 9kph
walk
run 400m 9kph
walk
Bike
20km level 7 75-85rpm
I haven't done any running for 20 years. 400m interval sessions to break my lower body in is working fine. No cramping, no lactic acid build up, only fatigue...which is to be expected.
weight = 120kg (19.0st)
Monday 14 February 2011
MARATHON NUTRITION - Carbohydrates: Premium Fuel
Follow this programme i've made and you will notice the benefits of your training sessions. It's all about getting the correct amount of the right carbohydrates into your system.
Timing of Carbohydrate intake
The easiest way to get the correct carb nutrition is to divide carbs into 3 catorgories:
Carbs before exercise
Carbs during exercise
Carbs after exercise
Carbs between exercises
Designing your carb nutrition the primary goal is to achieve the highest level of muscle glycogen possible between the finish of one session of exercise and the start of the next. to do this you must eat carbs immediately after you finish a session.
This should be in the form of GLUCOSE POLYMERS, as they are more easily digested and cause fewer problems of gastric distress, than the old standby complex carbs such as bananas and fig bars.
The table below shows you the estimated daily cab requirements (grams) for different bodyweight and training durations:
Rule 1: take 225g (8oz) of liquid complex carbs, glucose and fructose immediately after training. Recommended product to take immediately after a training session is USN Recover - Xcell which can be purchased at Ultimate Fitness in Leeds http://www.usn.co.uk/product/Endurance/Recover-Xcell-1kg/80 and for carb loading I recommend USN Endurosport can also be purchased at Ultimate Fitness in Leeds http://www.usn.co.uk/product/Endurance/Endurosport-1kg/119
Endurosport Drink: For carbohydrate loading (Average female): 1½ scoops (50g) mixed with 400-500ml water.
Timing of Carbohydrate intake
The easiest way to get the correct carb nutrition is to divide carbs into 3 catorgories:
Carbs before exercise
Carbs during exercise
Carbs after exercise
Carbs between exercises
Designing your carb nutrition the primary goal is to achieve the highest level of muscle glycogen possible between the finish of one session of exercise and the start of the next. to do this you must eat carbs immediately after you finish a session.
This should be in the form of GLUCOSE POLYMERS, as they are more easily digested and cause fewer problems of gastric distress, than the old standby complex carbs such as bananas and fig bars.
The table below shows you the estimated daily cab requirements (grams) for different bodyweight and training durations:
Bodyweight | Training Hours | |||
KG | 1 | 2 | 3 | 4 |
50 | 200 | 300 | 400 | 500 |
60 | 300 | 400 | 500 | 600 |
70 | 400 | 500 | 600 | 700 |
80 | 500 | 600 | 700 | 800 |
90 | 600 | 700 | 800 | 900 |
100 | 700 | 800 | 900 | 1000 |
110 | 800 | 900 | 1000 | 1100 |
Rule 1: take 225g (8oz) of liquid complex carbs, glucose and fructose immediately after training. Recommended product to take immediately after a training session is USN Recover - Xcell which can be purchased at Ultimate Fitness in Leeds http://www.usn.co.uk/product/Endurance/Recover-Xcell-1kg/80 and for carb loading I recommend USN Endurosport can also be purchased at Ultimate Fitness in Leeds http://www.usn.co.uk/product/Endurance/Endurosport-1kg/119
Endurosport Drink: For carbohydrate loading (Average female): 1½ scoops (50g) mixed with 400-500ml water.
Intake should be 3-4 times daily, between meals.
Rule 2: slight overfeeding of carbs reduces the use of muscle protein for fuel, therefore spares that vital muscle tissue.
Rule 3: for optimum carb nutrition you must eat carbs in small meals throughout the day.
This should consist of slowly digestible carbs with a low glycemic index, to maintain your blood levels at a steady state.
Eat more:
Sugars - fructose
Vegetables - Sweet potatoes
Fruit - apples and oranges
Grains - whole wheat pasta, oats, brown rice, whole wheat bread
Timing Carbs for Competition - Marathons
When do you take carbs?
Take the first carbs 3 hours prior exercise, start with 10-20g then increase the amount over the weeks and months to 100-150g, this will be easier on the stomach.
Rule 4: for optimal carb nutrition: Habitually take 100g of a carb replacement drink 3 hours before exercise - USN Endurosport.
Once you start exercising begin sipping 70-90g/per hour of carbs. GLUCOSE POLYMER DRINKS (USN Endurosport)
To maintain carb intake of 70-90g/hour during exercise drink 8oz (a glass) every 15 minutes. Carry a dispenser bottle and sipping it repeatedly is the best way.
Rule 5: Sip a carb rehydration drink (1ltr every hour) - USN Endurosport
Aim to drink water throughout the day, with a pint of water (or a sports drink) an hour before you run, and half a pint for every 30 minutes of running. On days when you run you should aim to consume five litres during the day, twice as much as is necessary on rest days.
Carbohydrates: Pasta (wholegrain) is deservedly the runner’s favourite, but there are plenty of other excellent high-carbohydrate foods, such as rice, sweet potato, muesli, porridge.
Proteins: Chicken, Turkey, Fish, Eggs
Fluid: Drink 2 1/2 + lts of water a day (double it on training days)
Fluids: Make up and drink throughout the day USN Endurosport drink - mix one rounded scoop with 300ml cold water or 2 rounded scoops with 600ml cold water. Vary the amount of water to achieve your desired flavour and sweetness level.
USN Endurosport per serving = carbs 69g. Have 2/3 servings a day.
Meal 1
45g porridge/muesli (30g carbs, 4g protein) + skimmed milk(carbs 12g, protein 8g) + 1/2 banana (15g carbs)
or
2 wholemeal toast + 2 poached eggs/scrambled
Meal 2
Banana (31g carbs) and a handful of almonds(5g carbs, 6g protein) + start sipping first serving of USN Endurosport drink
Meal 3
100g chicken breast (25g Protein) and 50g pasta salad (33g carbs)
or
baked potato and tuna salad
Meal 4 (3hrs before training)
apple(17g carbs) and a handful of almonds(5g carbs, 6g protein) + start sipping 2nd serving of USN Endurosport drink and use during training.
TRAINING
(immediately after training Post workout drink - USN Recover X-Cell)
protein 19g
carbohydrates 69g
of which sugars (maltose, sucrose, glucose) 34g
Meal 5
100g sweet potato (24g carbs) + Chicken breast (25g protein) and vegetables, spinach, broccoli
or
100g turkey mince and spaghetti and low fat sauce
Total
Carbs 240g (add an extra 69g of carbs for every serving of USN Endurosport)
Protein 93g
USN ENDUROSPORT - DRINK THROUGHOUT THE DAY
USN RECOVER XCELL - DRINK IMMEDIATELY AFTER TRAINING
Let me know how you go.
Aim to drink water throughout the day, with a pint of water (or a sports drink) an hour before you run, and half a pint for every 30 minutes of running. On days when you run you should aim to consume five litres during the day, twice as much as is necessary on rest days.
Meal Plan: Based on 55kg person.
eat every 3 hours
Carbohydrates: Pasta (wholegrain) is deservedly the runner’s favourite, but there are plenty of other excellent high-carbohydrate foods, such as rice, sweet potato, muesli, porridge.
Proteins: Chicken, Turkey, Fish, Eggs
Fluid: Drink 2 1/2 + lts of water a day (double it on training days)
Fluids: Make up and drink throughout the day USN Endurosport drink - mix one rounded scoop with 300ml cold water or 2 rounded scoops with 600ml cold water. Vary the amount of water to achieve your desired flavour and sweetness level.
USN Endurosport per serving = carbs 69g. Have 2/3 servings a day.
Meal 1
45g porridge/muesli (30g carbs, 4g protein) + skimmed milk(carbs 12g, protein 8g) + 1/2 banana (15g carbs)
or
2 wholemeal toast + 2 poached eggs/scrambled
Meal 2
Banana (31g carbs) and a handful of almonds(5g carbs, 6g protein) + start sipping first serving of USN Endurosport drink
Meal 3
100g chicken breast (25g Protein) and 50g pasta salad (33g carbs)
or
baked potato and tuna salad
Meal 4 (3hrs before training)
apple(17g carbs) and a handful of almonds(5g carbs, 6g protein) + start sipping 2nd serving of USN Endurosport drink and use during training.
TRAINING
(immediately after training Post workout drink - USN Recover X-Cell)
protein 19g
carbohydrates 69g
of which sugars (maltose, sucrose, glucose) 34g
Meal 5
100g sweet potato (24g carbs) + Chicken breast (25g protein) and vegetables, spinach, broccoli
or
100g turkey mince and spaghetti and low fat sauce
Total
Carbs 240g (add an extra 69g of carbs for every serving of USN Endurosport)
Protein 93g
Let me know how you go.
Saturday 15 January 2011
NEW 2011 CROSS FIT GYM CHALLENGE
NEW 2011 CROSS FIT CHALLENGE
This workout is a straight forward frapeathon, once again I was done in after I finished it. Do all the exercises below as fast as you can and record your time. Then try to beat it. Let me know how you get on. My time is below.
48minutes - I am 266lbs.
Polar product
Polar FT40
Calories
kcal
Duration
hh:mm:ss
Average heart rate
bpm
Maximum heart rate
bpm
Fat percentage of calories
%
WORKOUT:
X-TRAINER 2000M
STATIONARY BIKE 5000M
ROWING 2000M
50 PRESS UPS
50 SIT UPS
TREADMILL @ 5% INCLINE
Thursday 13 January 2011
TRIATHALON X-FIT TRAINING ROUTINE - This will chew you up and spit you out.
TRIATHALON X-FIT TRAINING ROUTINE:
you will need a polar heart rate monitor as you need to know your %MHR
How you all doing out there, i've just smashed the 1000 calories in 60 minutes challenge I set for all you gym freaks in 2010. I came across this beast of a workout, it nearly killed me but I managed to power through and was rewarded with the following result on my polar heart rate monitor.
1048 calories in 60minutes, POW! that's how I role in 2011.
Now I challenge all you gym freaks, cardio crazies and endurance junkies to try this little beauty. Have you got what it takes? or are you just happy with arsing about in the gym being Joe Average?
MEDIOCRITY SUCKS!
Try stepping out your comfort zone and push your limits for once, you might surprise yourself.
Polar product
Polar FT40
Calories
kcal
Duration
hh:mm:ss
Average heart rate
bpm
Maximum heart rate
bpm
Fat percentage of calories
%
TO BE DONE ONCE A WEEK ONLY
WARM UP BIKE 60-65%MHR
3 CIRCUITS: Rest no longer than 1 minute after each circuit for water and to wipe the sweat from your face.
1ST CIRCUIT 80% MHR
2ND CIRCUIT 85% MHR
3RD CIRCUIT 90% MHR
1st 2nd 3rd
ROWER 3min 2min 1min
CROSS TRAINER 6min 4min 2min
BIKE 6min 4min 2min
STEPPER 3min 2min 1min
COOL DOWN ON BIKE 5MIN 60-65%MHR
Monday 10 January 2011
LEGS WORKOUT - CATEGORICALLY STRENGTHENS YOUR MIND, BODY & SOUL.
IF YOU'RE READING THIS THEN CONGRATULATIONS YOU'VE ALREADY SEPARATED YOURSELF FROM THE MEDIOCRITY OF THE OTHER 95% OF GYM USERS. WE DON'T DO COMFORT ZONES, WE PUSH OUR LIMITS & SET NEW BOUNDARIES, WHY? BECAUSE THAT'S THE ONLY TIME YOU FIND OUT WHAT YOUR MADE OF.
TRAINING LEGS CATEGORICALLY STRENGTHENS YOUR MIND, BODY & SOUL.
During my training I have found that there are two types of people. There are those who love training legs and there are those who hate training them. Regardless of which you are, by this point, I'm sure you are aware of the benefits of training legs.
A proper leg-training program can be the key to new found size and strength. By properly training your legs the rest of your body will grow as well as an increase in mental endurance & character. You'll also be in the top 5% of gym users who train legs regularly. An ELITE club.
Training legs be male or female is mentally and physically tough but the rewards are great. I don't know anybody who has great legs and a poor upper body BUT I know too many who have decent upper bodies and embarrassing legs. DON'T BE THE LATTER.
YOU READY TO GO THROUGH THE LOOKING GLASS...LETS TRAIN LEGS!!!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0aYvwZ7hnxucr0fw6_7LBaaewh03cSVwY_hAordCVEFzFQ48CwNSA77OxH22bs32CjK7bcpqW4n6HHq2yDh3P0Op4fy3btERzDsGmkf2Y8NNqnT8OmTYAjAku27tQEtchMzUnlqUiEL3X/s200/QUADS+COLOUR.jpg)
BIKE LEVEL 12 2KM 70+RPM
SQUATS 3 X 20, 1 X 8
SMITH MACHINE HACK SQUATS 3X10
LEG EXTENSIONS 3X8-10
crunches in between sets 20-30reps
SINGLE LEG EXTENSIONS 3 X 8-10
LYING LEG CURL 3 X 8-10
plank 3 sets of 30seconds in-between sets
STANDING CALF RAISE 3 x20
SEATED CALF RAISE 3 X 20
5 MINUTES COOL DOWN ON TREADMILL
QUAD & GLUTE STRETCHES TO FINISH
My Polar Heart Rate Monitor Results after the workout: EXCELLENT!
Calories
kcal
Duration
hh:mm:ss
Average heart rate
bpm
Maximum heart rate
bpm
Fat percentage of calories
%
Thursday 6 January 2011
12 week lean mass and cutting stack - SECRETS OF A PRO BODYBUILDER
12 week lean mass and cutting stack:
ETD = Every Third Day
EOD = Every Other Dayprimobolan trenbolone T3s proprionate masteron winstrol clenbuterol HGH
week 1 500mg 300mg 25mcg 400mg 6tabs/d 5ius/5days
week 2 500mg 300mg 25mcg 400mg 6tabs/d 5ius/5days
week 3 500mg 300mg 25mcg 400mg 6tabs/d 5ius/5days
week 4 500mg 300mg 25mcg 400mg 6tabs/d 5ius/5days
week 5 500mg 300mg 25mcg 400mg 5ius/5days
week 6 500mg 300mg 25mcg 400mg 5ius/5days
week 7 500mg 300mg 100mg/ETD 5ius/5days
week 8 500mg 300mg 100mg/ETD 5ius/5days
week 9 500mg 300mg 100mg/EOD 6tabs/d 5ius/5days
week 10 500mg 300mg 100mg/EOD 6tabs/d 5ius/5days
week 11 500mg 300mg 100mg/EOD 6tabs/d 5ius/5days
week 12 500mg 300mg 100mg/EOD 6tabs/d 5ius/5days
The Diet Plan - NO FRUCTOSE ALLOWED
Let’s get it out in the open; this diet will be devoid of fructose. No fruit allowed throughout its duration, nada, zip. I want to maximise your energy levels in the gym and in order to do this, I need you to focus on foods that promote this vital aspect. You see if you are able to keep a maximum energy level in the gym, you will maintain a higher percentage of muscle mass, while burning fat. Tell me more I here you say.
Your carbohydrate will be derived from slow burning starchy carbs, and fibrous greens. I will go into more detail over this later on.
Our goal is to increase muscular sensitivity so that our body doesn’t need to release much insulin in response to carbs. This will increase the anabolic effects of eating carbs, while keeping insulin levels low, which will raise glucagon levels. We also want to raise glucagon levels, by essentially eliminating carbs for half of your six meals. By eliminating carbs from these, your insulin levels will be much lower, while glucagon levels rise.
Glucagon is the exact opposite of insulin. Insulin is a storage hormone, Glucagon is an un-storage hormone. Glucagon robs fatty acids from your fat stores and prepares them to be burned as energy. This hormone also stimulates the process which releases fat that has already been stored. Basically, GLUCAGON PROMOTES FAT BURNING! The key to its release is insulin suppression, because when glucagon is at its lowest in your body insulin is at its highest.
In addition, we will increase our omega 3 fatty acids and chromium intake, which is proven to improve our goals!Step One:
It’s been scientifically proven, diets relatively high in fibrous carbohydrates increase muscle insulin sensitivity. So what we do is eat foods such as oatmeal and leafy fibrous greens and vegetables. The reason for this is that your body will not over produce insulin in response to slow burning carbohydrates.
Step Two:
Omega 3 fatty acids are also great to increase insulin sensitivity. So don’t forget to include them in your diet. You get them from flax seed oil, olive oil and fatty fish such as salmon or Udos Oil has the perfect blend
How do we manipulate insulin, first we must understand when our muscles are most sensitive to the effects of insulin and when they are more resistant. Our muscles are more sensitive during the morning and after our workouts and during the last part of the day they tend to be more resistant. Therefore we are going to take advantage of the times our muscles are most sensitive and take note when they aren’t. By doing this we reap the muscle sparing effects of insulin, while keeping insulin levels relatively low throughout the day.
In other words, during breakfast and lunch you can have starchier carbs because your insulin sensitivity is higher and your body will not have to secret as much insulin. Mind you, these carbs will be very fibrous and slow burning. Finally, during your post-workout meal, you will ingest some simpler carbs, not too much, but enough to suppress cortisol while your insulin sensitivity is high. The rest of the day will be essentially carb-less, with the exception of one meal that will contain fibrous greens that burn slower than anything else on this earth!
Step Four:
Its important to supplement with the mineral CHROMIUM everyday! Its a fact that chromium increases insulin sensitivity and the lack of it will do the opposite. There is no RDA for chromium, but experts say at least 200mcg/day – 1,000mcg/day have been shown to be positive. Depends on your activity
Sum Up The Plan
Our goal is to increase muscular sensitivity so that our body doesn’t need to release much insulin in response to carbs. This will increase the anabolic effects of eating carbs, while keeping insulin levels low, which will raise glucagon levels. We also want to raise glucagon levels, by essentially eliminating carbs for half of your six meals. By eliminating carbs from these, your insulin levels will be much lower, while glucagon levels rise. In addition, we will increase our omega 3 fatty acids and chromium intake, which is proven to improve our goals!
Your first meal should be eaten immediately after waking and each following should be consumed 2-3 hours apart.
Water Intake: You should have one to two tall glasses of water with each meal to maintain hydration and keep your body at its highest possible efficiency!
- Meal One (Breakfast) - Extremely Complex and Fibrous Starchy Carbohydrates and Proteins. The goal here is to induce the release of a low amount of insulin, but in no way an overproduction of it. This will suppress cortisol and bring amino acids to your muscles cells for their maintenance. One gram of Vitamin C, a Multi Vitamin/Multi Mineral if taking. 10 grams of glutamine recommended.
- Meal Two Weight Lifting Day (Post Workout Meal – 40g whey + simple carbs, banana, glucose polymers)
- Meal Two Cardio Day - On this day I suggest a complex starchy carb, rather than a sugar spike. Just enough carbs to lower your cortisol level. Eat a baked sweet potato with a protein source such as whey protein or lean chicken.
- Meal Two Day Off - This meal on your off day will reflect meal three exactly, except, I would like you to cut your starchy carb intake in half here and double your fibrous green intake.
- Meal Three - Complex and Fibrous Starchy Carbohydrates, and Protein. The carb source will be extremely complex and will only stimulate a small insulin release from the pancreas. The protein will repair and maintain your muscular network.
- Supplementation: One gram of Vitamin C, 5 grams of glutamine recommended.
- Meal Four - Essential Fatty Acids Combined With a Protein Source, and leafy greens. The goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. The vegetables will strengthen your immune system, increase nutrient uptake and slow digestion. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.
- Meal Five - Fibrous Green Vegetables, Essential Fatty Acids and Protein Source. Insulin resistance is higher at night, which is why you will avoid starchier carbs. The greens will still provide an adequate energy source and the essential fatty acids will do their endless jobs along with the amino acids broken down from the protein.
- Meal Six - Essential Fatty Acids Combined With a Protein Source. Our goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.
- Supplementation: 5 -10 grams of glutamine recommended.
THIS IS YOUR DIET -
2,500 calories a day.
- 1 1/2 servings of Oatmeal 250 calories
- 50 grams of Whey Protein 250 calories
- 2 large Glasses of Water
- Total: 500 calories, 50 grams of quality protein
- One hour before your workout drink 2-3 tall glasses of water.
Workout ( This is what its all about, so give me 100 percent effort! )
Meal two (post workout meal)
- 40g of whey protein and 1 banana or glucose polymers
Meal three
- A baked or steamed sweet potato 115 calories
- Small tossed green salad with Omega3,6,9 Oil 185 calories
- Steamed chicken breast 200 calories
- Two tall glasses of water
- Total 500 calories, 40 grams of protein
Meal four:
- Steamed Salmon 200 calories
- One heaping Spoonful of a mixture of Omega3,6,9 Oil (150 calories), A
- Glass of water
- Total: 350 calories, 40 grams of quality protein
Meal Five:- Mixture of Efa's - 100 calories
- Lean Steak - 300 calories
- Steamed Spinach - 100 calories
- Glass of ice water
- Total 500 calories, 60 grams of protein
Meal Six:
- 30 grams of Cottage Cheese / or protein shake - 150 calories
- One Spoonful of a mixture of Omega3,6,9 Oil - 150 calories
- Steamed Spinach - 50 calories
- A glass of water
- Total: 350 calories - 30 grams of quality protein
- Total is 2, 500 calories and 260 grams of muscle sparing and repairing protein! In addition you get plenty of efa's and complex carbs for energy!
- Steamed Salmon 200 calories
- One heaping Spoonful of a mixture of Omega3,6,9 Oil (150 calories), A
- Glass of water
- Total: 350 calories, 40 grams of quality protein
Meal Five:- Mixture of Efa's - 100 calories
- Lean Steak - 300 calories
- Steamed Spinach - 100 calories
- Glass of ice water
- Total 500 calories, 60 grams of protein
Meal Six:
- 30 grams of Cottage Cheese / or protein shake - 150 calories
- One Spoonful of a mixture of Omega3,6,9 Oil - 150 calories
- Steamed Spinach - 50 calories
- A glass of water
- Total: 350 calories - 30 grams of quality protein
- Total is 2, 500 calories and 260 grams of muscle sparing and repairing protein! In addition you get plenty of efa's and complex carbs for energy!
Overview:
Loads of info was covered so to briefly review:
1. Increased Energy In The Gym –this is accomplish by avoiding foods that are more likely to be stored in the liver such as fruit and stick with starchier and more fibrous carbs that are more likely to be stored in the muscle cells.
2. Control of Insulin - Our focus will be to increase insulin sensitivity through exercise, slower burning carbs, and the manipulation of time periods during the day.
I.E. Stay away from starchy carbs at night! We will also include plenty of omega 3 fatty acids and chromium in our diet.
3. Increase The Production of Glucagon - By lowering insulin levels, glucagon levels will naturally increase, thus releasing stored fat and prohibiting fat storage.
Moreover, the caloric deficit, lower blood sugar levels, and a high protein intake will equally contribute to this.
4. Nutrient and Macronutrient Density - To keep your body running at 100 percent efficiency you will consume a diet that is rich in complex and nutrient dense foods! Your body will get starchy carbs, fibrous greens that are full of enzymes, rich proteins, and plenty of good fats to increase good hormone production!
5. Maintain a Healthy Metabolic Rate - This will be accomplished by keeping stress and cortisol levels to a minimum. Our weapons are a slow lowering of calories, rather than a huge lowering, caloric cycling, immune system boosting, high meal frequency, and proper control of insulin release.
6. Meal Plan - The meal plan is meant to accomplish all of the above. You will eat 6 meals, in which 3 of them will be carb deficient, and in place of the carbs will be essential fatty acids. Vitamins, and minerals are essential, as well as a strict caloric regimen. You must count your calories and calculate their total to the T!
I'VE GIVEN YOU THE MAGIC FORMULA YOU JUST GOT TO ADD DISCIPLINE, FOCUS AND DETERMINATION...LET ME KNOW HOW YOU GET ON.
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