Monday - Saturday 8 – 9:30am Noon 2pm 5pm 8pm
½ c Oatmeal 2 – 3oz Chick or turk Apple 2 – 3 oz Chick or Turk Small Salad or
½ banana ½ med potato or yam ¼ c rice ½ grapefruit
2 boiled eggs OR serving of veggies Small Salad –Balsamic Dressing
4 scrambled egg whites
Sunday ½ c Oatmeal you can have whatever meal Apple 2 – 3 oz Chick or Turk Small Salad or
½ Banana in this timeslot ¼ c rice ½ grapefruit
2 boiled eggs OR (something that falls within the diet rules) Small Salad -Balsamic Dressing
4 scrambled egg whites
OK VEGGIES OK FRUITS RESTRICTIONS EXERCISE_________
Broccoli Berries No bread, no bread, no bread Cardio 45min-1hr
Asparagus Grapefruit No wheat source at all (5 times/week)
Bok Choy Apples Keep sugar intake down Drink LOTS of WATER
Spinach Watermelon Avoid tomatoes & carrots (Diet says a ½ gallon
=8 glasses)
½ c Oatmeal 2 – 3oz Chick or turk Apple 2 – 3 oz Chick or Turk Small Salad or
½ banana ½ med potato or yam ¼ c rice ½ grapefruit
2 boiled eggs OR serving of veggies Small Salad –Balsamic Dressing
4 scrambled egg whites
Sunday ½ c Oatmeal you can have whatever meal Apple 2 – 3 oz Chick or Turk Small Salad or
½ Banana in this timeslot ¼ c rice ½ grapefruit
2 boiled eggs OR (something that falls within the diet rules) Small Salad -Balsamic Dressing
4 scrambled egg whites
OK VEGGIES OK FRUITS RESTRICTIONS EXERCISE_________
Broccoli Berries No bread, no bread, no bread Cardio 45min-1hr
Asparagus Grapefruit No wheat source at all (5 times/week)
Bok Choy Apples Keep sugar intake down Drink LOTS of WATER
Spinach Watermelon Avoid tomatoes & carrots (Diet says a ½ gallon
=8 glasses)
Workout of the Month
Weeks : Weeks 1-2 (Heavy) Weeks 3-4 ( Light)
Heavy= 4 to 5 sets of 6 to 8 reps
Light= 3 to 4 sets of 10 to 12 reps
Heavy= 4 to 5 sets of 6 to 8 reps
Light= 3 to 4 sets of 10 to 12 reps
Weeks 1 and 2
|
Weeks 3 and 4
|
Meals.
Meals can be eaten in this order
Breakfast-Snack-Lunch-Snack-Dinner-Snack
Some options can be found below for each meal...
Breakfast
Oatmeal with rasins or
5 egg omelete( 3 egg whites 2 whole eggs) w/Spinach or chopped vegetables
Protein shake
-With-
1cup blueberries
8 oz of milk
cottage cheese with fresh fruit
Snack
3 oz cheese
1 apple
Almonds
Yogurt
Pineapple
Lunch
Tuna
Spinach salad
Celery
Carrots
Grilled chicken with black beans
Protein shake
Dinner
Salmon with asparagus
Turkey burgers
Chicken breast
Sweet potatoes
Brown rice
Broccoli
Quinoa
Fiber is good for you, check out these high fiber foods...
http://www.mayoclinic.com/health/high-fiber-foods/NU00582
| diet_plan.docx |
ARTICLES/ TOPICS
New CPR- New method of CPR that is effective in saving lives and doesn't require you to kiss anyone
Water trick- How fitness competitors Improve muscle definition by tweaking water retenion
Food- A break down of the macronutrients in the food we eat
High Fructose Corn syrup- What is it and why is it bad for you
Where the energy goes. Where do the nutrients go when youre working out, or not?
New form of CPR can help save more lives
Working out can be dangerous and in many cases there are people that push themselves beyond their ability or their health allows. In gyms we are all around people who can experience cardiac arrest yet very few of us know how to perform CPR which means a lot less people would be inclined to act if something were to happen.
This new method of CPR is hands free and will allow bystanders who do not know traditional CPR to be just as effective. When someone experiences cardiac arrest there is still a lot of oxygen that remains in your bloodstream that can be transported to your brain. Compression only or "Hands- Free" CPR is recommended as an effective alternate to the traditional method of CPR that can be performed by most to keep a person alive until help arrives.
One of the most important things to remember when doing this is DONT STOP PRESSING UNTIL PAREMETICS ARRIVE!
Here’s a fun demonstration with other links that explains this better than I can...
http://www.freedomslighthouse.com/2009/10/cnns-dr-sanjay-gupta-shows-actor.html
http://handsonlycpr.org/latest-news.html
http://officeofstrategicinfluence.com/hocpr/
http://www.medicinenet.com/script/main/art.asp?articlekey=121136
http://seniorjournal.com/NEWS/Health/2008/8-03-31-NewCPR.htm
This new method of CPR is hands free and will allow bystanders who do not know traditional CPR to be just as effective. When someone experiences cardiac arrest there is still a lot of oxygen that remains in your bloodstream that can be transported to your brain. Compression only or "Hands- Free" CPR is recommended as an effective alternate to the traditional method of CPR that can be performed by most to keep a person alive until help arrives.
One of the most important things to remember when doing this is DONT STOP PRESSING UNTIL PAREMETICS ARRIVE!
Here’s a fun demonstration with other links that explains this better than I can...
http://www.freedomslighthouse.com/2009/10/cnns-dr-sanjay-gupta-shows-actor.html
http://handsonlycpr.org/latest-news.html
http://officeofstrategicinfluence.com/hocpr/
http://www.medicinenet.com/script/main/art.asp?articlekey=121136
http://seniorjournal.com/NEWS/Health/2008/8-03-31-NewCPR.htm
The Water Trick
What bodybuilders do with water to help bring out the definition in their muscles.
Have you ever noticed someone in the gym that was simply huge but failed to show any definition in their muscles? And on other occasions I'm sure you have seen others who were just as big or even smaller but seemed to be in better shape with every cut of their muscles looking as if they were carved with a knife, and with veins running through their body so visible they look like a Rand McNally map. This distinct difference is due to water retention and how much of it is in your muscles as subcutaneous fluid making you appear puffy and smooth, and not cut and ripped (in some cases veiny).
Trained muscles have an increased ability to store glycogen and glycogen is found together with water (2.7 grams of water per gram of glycogen) the more glycogen your muscles can store the more they will appear round and full. Although your muscles need water, and appear stronger and fuller when they have the water they need, at the same time the less your body will hold in your skin the better your muscles will look. The concept or logic of when and how your body retains water is not typically how one would assume. The more water you drink the more your body will flush out in urine and the less your body will hold in your skin. If you were to start drinking less water your body would start to retain as much as possible to prevent dehydration.
To get rid of the extra water that the body is holding, before a competition some bodybuilders take the following approach... Just a note: In order to apply this method you already need to be in optimal shape. For a man you'd need to be in the single-digit body fat percentage. For a woman it is no more than 15 percent.
The trick is to drink a decent amount of water up until the event, (4 days or 3 days before the event) 1.5 gallons if you weigh 100 -150 lbs and 2 gallons if you weigh 150-200 lbs and 2.5 gallons at 250lbs. As you get closer you would cut that amount in half ( 2 days before), and one day before the event you would cut it down even less drinking on one set amount for the entire day( 6 oz. for 100-150lbs , 10 oz. for 150-200lbs and 14 oz. if you weigh 250lbs) If you want to avoid all the technical aspects you can just drink a full amount of water right up to the night BEFORE the contest then that evening, cut the intake in half.
What happens in this situation is that by drinking a full amount of water your body will begin to flush out this water at a frequent rate. When you stop taking in that amount of water your body will continue to flush out that water at the same rate for quite a few hours after. And since you are taking in less, no excess fluid will be held subcutaneously.
On the day of presentation be sure to drink water throughout the day, just so you don’t dehydrate. And there you have it, cut, full muscles ready for show.
Have you ever noticed someone in the gym that was simply huge but failed to show any definition in their muscles? And on other occasions I'm sure you have seen others who were just as big or even smaller but seemed to be in better shape with every cut of their muscles looking as if they were carved with a knife, and with veins running through their body so visible they look like a Rand McNally map. This distinct difference is due to water retention and how much of it is in your muscles as subcutaneous fluid making you appear puffy and smooth, and not cut and ripped (in some cases veiny).
Trained muscles have an increased ability to store glycogen and glycogen is found together with water (2.7 grams of water per gram of glycogen) the more glycogen your muscles can store the more they will appear round and full. Although your muscles need water, and appear stronger and fuller when they have the water they need, at the same time the less your body will hold in your skin the better your muscles will look. The concept or logic of when and how your body retains water is not typically how one would assume. The more water you drink the more your body will flush out in urine and the less your body will hold in your skin. If you were to start drinking less water your body would start to retain as much as possible to prevent dehydration.
To get rid of the extra water that the body is holding, before a competition some bodybuilders take the following approach... Just a note: In order to apply this method you already need to be in optimal shape. For a man you'd need to be in the single-digit body fat percentage. For a woman it is no more than 15 percent.
The trick is to drink a decent amount of water up until the event, (4 days or 3 days before the event) 1.5 gallons if you weigh 100 -150 lbs and 2 gallons if you weigh 150-200 lbs and 2.5 gallons at 250lbs. As you get closer you would cut that amount in half ( 2 days before), and one day before the event you would cut it down even less drinking on one set amount for the entire day( 6 oz. for 100-150lbs , 10 oz. for 150-200lbs and 14 oz. if you weigh 250lbs) If you want to avoid all the technical aspects you can just drink a full amount of water right up to the night BEFORE the contest then that evening, cut the intake in half.
What happens in this situation is that by drinking a full amount of water your body will begin to flush out this water at a frequent rate. When you stop taking in that amount of water your body will continue to flush out that water at the same rate for quite a few hours after. And since you are taking in less, no excess fluid will be held subcutaneously.
On the day of presentation be sure to drink water throughout the day, just so you don’t dehydrate. And there you have it, cut, full muscles ready for show.
Food and calories
The food we eat consists of three macronutrients: Protein, Carbohydrate, and Fat.
-Protein is mainly used for muscle building and repairing and maintaining body tissues
-Carbohydrates are the body’s main source for energy
-Fat, among other things can be used for low intensity endurance exercise and long term storage.
The food we eat can be known as energy or fuel. Calories are basically units of energy within the food we eat that keeps the body running. Calories are all contained in certain amounts in each of the macro nutrients.
All three macronutrients have a calorie measurement: Protein contains about 4 calories per gram, Carbohydrates contain about 4 calories per gram as well, and Fat contains about 9 calories. The combinations of these three macronutrients in our foods help determine the total calorie count in all of the foods we eat. The amount of calories is not necessarily the most important factor in keeping in shape, what is important is the energy content and how your body uses that energy. Understanding energy is key in reaching certain fitness goals.
-Protein is mainly used for muscle building and repairing and maintaining body tissues
-Carbohydrates are the body’s main source for energy
-Fat, among other things can be used for low intensity endurance exercise and long term storage.
The food we eat can be known as energy or fuel. Calories are basically units of energy within the food we eat that keeps the body running. Calories are all contained in certain amounts in each of the macro nutrients.
All three macronutrients have a calorie measurement: Protein contains about 4 calories per gram, Carbohydrates contain about 4 calories per gram as well, and Fat contains about 9 calories. The combinations of these three macronutrients in our foods help determine the total calorie count in all of the foods we eat. The amount of calories is not necessarily the most important factor in keeping in shape, what is important is the energy content and how your body uses that energy. Understanding energy is key in reaching certain fitness goals.
Where the Energy Goes
A lot of hard work goes into exercise and staying healthy. Long hours can be spent in the gym with the intention of losing weight or gaining muscle. However a very important factor is overlooked when working out that is vital in determining one's success or failure and is absolutely necessary for making any kind of progress. This important overlooked factor that everyone needs is Energy.
When you eat, (mainly carbohydrates), Insulin is triggered and when insulin is triggered it begins to work in your bloodstream like a street sweeper keeping the path clear. Insulin’s job is to direct nutrients out of your bloodstream and into where they can be stored for energy and later use.
There are three places where insulin can store these nutrients after a meal, which I will break down here ...
First---->Your Muscle cells Next --> Your Liver (where glycogen is stored when your muscles don’t need it) Then-----> Your fat cells (which is the last place they are sent after the is no more room for them on your muscles and liver)
Insulin is a storage hormone and can be harmful if stimulated more than it should be by pushing excess nutrients into your fat cells.
So, as you can see when you have a excess of carbs they get stored in your fat cells, which you don’t want. Yes, fat is a energy source but it is in a more concentrated form and it is where energy is stored for long term use only, it is not as readily an energy source as carbs are.
Training will make you muscles more receptive of insulin and also leaves less of a chance for the nutrients to get stored as fat. Bigger muscles will always store more which is why it is easier for strength trainers and athletes to remain lean, less excess makes it to the fat cells because everything gets used.
How energy is distributed throughout your body and how it is used when training is also very important in understanding how to reach specific fitness goals. The first step in understanding energy is to understand where it comes from....Carbohydrates in food are the main source needed in creating energy for your body. Carbs are broken down into glucose and glucose is the most usable energy sources your body can use. There is always glucose in your bloodstream and your body will always turn to this energy source first. Your bloodstream can't be completely devoid of glucose or else you would die ..., and that’s not fun. So once the glucose in your blood is low enough, your body has to pull from other sources...so lets break down what happens when you use this energy doing something like exercise.
When there is not enough glucose available in your bloodstream, your body then takes from the glycogen stored in your liver and muscles (when blood glucose levels are too high it is converted into glycogen as storage in your liver and muscles). When that source begins to become depleted our body finally turns to the fat in our fat cells,. If exercise continues or energy starts to run out your body will begin to take from the protein in your muscles.
With all of the above being said there are a few ways you can prevent storage into your fat cells and get your body to start using fat for energy..
Start endurance training, causing your body to get used to using more of its fat reserves.
-OR-
Take in less empty carbs leaving more of an opportunity for your body to use fat stores more readily
How High Fructose is Hurting your Progress
When trying to stay healthy and fit HFCS is one of the worst things you can take in. High Fructose corn syrup is exactly what it sounds like, "High-in- Fructose Corn Syrup”. HFCS basically sabotages your health by preventing you from feeling full when you should.
Your body does not process HFCS as it would normal sugar. When you eat foods with HFCS the signal sent to your brain that lets you know you are full is inhibited and you can continue to eat without having the felling of satiety. HFCS interferes with insulin and insulin is what is needed to stimulate leptin. Leptin is the key player in that it is the hormone that sends the signal to your brain letting you know when your full. With low insulin production and less leptin you will continue to eat or drink without being satisfied and end up eating more than you should. It is a destructive cycle especially for your belly.
HFCS is a combination of two sugars, glucose and fructose. The table sugar sucrose is also made up of the same two sugars, but with a less concentration of fructose than glucose. In HFCS the concentration of fructose is a lot higher than glucose; this high concentration of fructose is what inhibits the effects of insulin. With insulin inhibited more glucose remains in the bloodstream, which in turn is converted into fat by the liver. HFCS is destructive, in that it is designed to overload you with sugar and it keeps you hungry. This will only cause you to eat more sugar and eventually keep you out of good health, which is why you should try to avoid HFCS at all costs.
Your body does not process HFCS as it would normal sugar. When you eat foods with HFCS the signal sent to your brain that lets you know you are full is inhibited and you can continue to eat without having the felling of satiety. HFCS interferes with insulin and insulin is what is needed to stimulate leptin. Leptin is the key player in that it is the hormone that sends the signal to your brain letting you know when your full. With low insulin production and less leptin you will continue to eat or drink without being satisfied and end up eating more than you should. It is a destructive cycle especially for your belly.
HFCS is a combination of two sugars, glucose and fructose. The table sugar sucrose is also made up of the same two sugars, but with a less concentration of fructose than glucose. In HFCS the concentration of fructose is a lot higher than glucose; this high concentration of fructose is what inhibits the effects of insulin. With insulin inhibited more glucose remains in the bloodstream, which in turn is converted into fat by the liver. HFCS is destructive, in that it is designed to overload you with sugar and it keeps you hungry. This will only cause you to eat more sugar and eventually keep you out of good health, which is why you should try to avoid HFCS at all costs.
