5 Reasons Why You Can't See Your Abs Diet Plan
1/02/2018
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Summer is quickly approaching.
You're prepared to expose that ripped body you're working tirelessly while working out to achieve since January 1. And by now, meal prepping per week has become second nature. The beach is calling your reputation, so you can't wait to show the sixpack hiding beneath your shirt.
Sound familiar, No, That's because it's likely that none of this is true. Somehow swimsuit season creeps high on us annually. Suddenly, you're invited about the boat for Memorial Day, and you jump on some extreme calorie-restricted diet for just one week hoping that it'll magically shed those extra 20 pounds you are carrying around.
Bad news: That's not planning to work.
But it's OK. It's almost Memorial Day. And the official oncoming of summer is right around the corner.
If you didn't receive the hint…This could it be. Time to have serious. Even if you're killing it in the gym, you'll never see a defined midsection until you get your diet down. It's a hassle. You don't have time for it to plan…or cook…or contemplate it. Period.
Good news: We removed the guesswork for you.
Here are 5 explanations why you probably can't call at your abs, and here's what exactly you're planning to do about this.
Abs are Made inside Kitchen
Abs are totally stated in the kitchen! After studying nutrition for four years, I decided to earn a Master's degree in Holistic Nutrition. With each course that I took, it only further acknowledged that weight loss program is truly the ultimate approach to burn fat.
I have discovered many fascinating things about diet and how certain foods impact your body, there is however one key fact I want to mention: Everyone's biochemistry is unique, but nutrition, hormones and physiology will forever tell the tale. Essentially you are not just what consume, you're also what you metabolize.
There isn't ONE healthy full-proof diet that should eat; however, you will find universal dietary principles everyone needs to follow if they want to lose weight and get sixpack abs. Your training really can assist in weight loss, but if you're eating Cheetos and drinking beer, don't be prepared to look shredded and still have any sort of abdominal definition
So what are these universal dietary principles, They are chemical and physiological responses to the type of foods that people eat. Think of the cause and effect” model, whatever you take in (cause) will lead to a specific response (effect).
Here are 5 Physiological Responses:
1.) Carbohydrates and sugar increase your blood sugar.
2.) Excess carbs and sugar that are not used for immediate energy (or converted to glycogen) are converted into FAT.
3.) High fructose corn syrup has shown to increase triglycerides (circulating blood fats) causing fat gain and increased FAT.
4.) Insulin is really a lipogenic hormone, so it causes you to keep FAT.
5.) Protein and fat molecules have no significant effect on raising blood sugar levels.
For the record, you'll find biochemical individualities to consider but nonetheless, these 5 responses are true for all.
1. Carbohydrates and Sugar Raise Your Blood Sugar
It's a fact that carbohydrates raise the blood sugar. These foods include: starches, grains, non-starches, legumes, fruit, refined food and sugars. Excess protein has minimal effect on blood glucose levels levels so long as adequate insulin is present.
Some of such foods truly must be more aggressive as opposed to runners, but to put it simply, if you aren't seeing your abs, then there is a pretty good chance you're eating an eating plan that's raising your blood sugar.
Look at your midsection, then look at your diet. You will see just how well or not you happen to be controlling your blood glucose levels.
2. Unused Carbs and Sugar are Immediately Stored as FAT
Your body metabolizes carbohydrates and sugar in it's most simple form, glucose. In short, glucose is saved in two places (1) your liver and (2) muscle tissue. The storage way of glucose is called glycogen. Unfortunately you only have limited safe-keeping, so any excess metabolized sugar will have nowhere to visit. But it's got to visit somewhere, therefore it gets changed to fat.
This is really because high levels of free glucose in the blood are toxic so your body is actually attempting to help you by storing it as being fat. However, unlike glycogen, one's body will continue to keep fat and ultimately, it'll turn into love handles and muffin tops.
3. High fructose corn syrup shows to increase triglycerides causing fat gain and increased FAT.
It is true that one's body can metabolize and handle low doses of HFCS. This however, is merely true with good level athletes instead of the average mom, dad, or weekend warrior. Elite athletes are in another level regarding fuel utilization and metabolism. It has been shown that athletes can tolerate some HFCS and, in turn, utilize it energy, but exercise physiologists can't really concur with the exact dosage for athletes to use.
However, HFCS has NO nutrients for the body, exactly why consume it, HFCS is often a manmade toxic substrate that will only get metabolized by the liver as fat. This newly converted fat can fatten the liver or perhaps be stored subcutaneously as extra fat. It is within many junk foods, sport drinks, juices, and bars. Avoid it no matter what.
4. Insulin is a Lipogenic Hormone
Insulin is the hormone to blame for stabilizing blood glucose. When you consume any kind of carb, insulin is secreted via the pancreas. Insulin's role is usually to remove glucose from your bloodstream. Basically, insulin binds for a cell membrane, activates glucose transporters” within that cell, ultimately allowing glucose ahead into the cell.
The more carbs you eat, the harder you start to desensitize your cells and your cells get worse at hearing insulin's signals. When this happens, glucose stays with your bloodstream longer and contains nowhere to visit. Excess glucose is changed into fat.
Bottom line: Don't over-stress insulin secretion. Your cells' receptors prefer to work in their free time, and also you will piss them off if you start wanting to make them work overtime. I recommend eating non-starchy vegetables since your main way to obtain carb consumption since they have the least effect on stimulating insulin.
5. Protein and Dietary Fat Has No Significant Impact on Blood Sugar
In terms of blood glucose levels, both protein and fat offer an insignificant relationship with raising blood sugar. Carbohydrates and sugar are the MAIN culprits. Protein will convert into glucose, but ONLY if it is consumed within the absence of glucose in the diet.
6-Week Transformation Diet Plan
The facts are, there is certainly more than one diet way of achieving your ultimate lean self. Every is unique and responds differently to ‘successful' diets. The two most critical factors in determining which one will work best in your case are sustainability and consistency.
The macronutrients are laid out for you once you plug with your individual factors here You have options. Use those daily macronutrient numbers as goals during the day and use a food tracker like MyFitnessPal to connect what you take in each day.
The end result is always to simply hit those numbers on a daily basis. This allows for further flexibility. We know this is really a hassle, so we outlined a detailed nutrition plan below depending on your daily caloric intake.
Do: follow the guidelines, eat nutrient-dense food, make use of the substitution guides and vary the meat, eat if you are hungry and drink water.
Don't: eat unhealthy food, get obsessive about numbers, over think the number of meals per day, nor be too concerned with nutrient timing.
Give yourself six weeks of maximum effort, and watch your body transform.
1,600-1,800 Calorie Meal Plan
● Protein: 5 egg whites, 1 whole egg
● Fat: from yolk, 1 tbsp almond butter
● Carbohydrate: ½ cup oatmeal (optional: ¼ cup unsweetened almond milk)
Meal 2: 35g protein 28g carbohydrates 20g fat
● Protein: 4-5 oz lean protein
● Fat: ½ avocado (if salmon or lean beef, no avocado)
● Carbohydrate: 4 oz sweet potato, 6-10 spears asparagus
Meal 3: 35g protein 5g carbohydrates 25g fat
● Protein: 4-ounce any lean protein
● Fat: 1 tbsp organic olive oil, balsamic, 1 tbsp crushed walnuts
● Carbohydrate: mixed greens , added veggies
Flex Meal: 35g protein 34g carbohydrates 11g fat
(post-workout shake; rearrange to match your workout schedule)
● Protein: whey protein isolate shake
● Fat: 1 tbsp chia, mix with 1c unsweetened non-dairy milk
● Carbohydrate: 1 cup berries, ¼ cup oats
Total Daily Macros: 145g protein 95g carbs 72g fat
2,000-2,200 Calorie Meal Plan
● Protein: 6 egg whites, 2 whole eggs
● Fat: from yolk, 1 tbsp. peanut butter
● Carbohydrate: ¾ cup (dry measurement) oatmeal, ½ cup berries
Meal 2: 50g protein 38g carbohydrates 17g fat
● Protein: 7-ounce lean protein source
● Fat: 1 tbsp. extra virgin organic olive oil, 1 slice of uncured, nitrate-free bacon
● Carbohydrate: 6-ounce sweet potato, ½ - 1 cup vegetables
Meal 3: 61g protein 36g carbohydrates 30g fat
● Protein: 7-ounce fat protein source
● Fat: naturally within the protein sources; if your lean protein source, be sure to add ½ avocado OR approx. 15-18g fat in the fat substitutes within the table below (i.e. couple of nuts, 2 tbsp. olive oil or grass-fed butter)
● Carbohydrate: 1 cup quinoa, 1 cup vegetables
Flex Meal: 37g protein 41g carbohydrates 14g fat
(post-workout shake; rearrange to suit your workout schedule)
● Protein: whey isolate protein powder (similar to 35g protein)
● Fat: 2 tbsp. all-natural nut butter , 1 tbsp. chia seed, 1 cup unsweetened almond milk
● Carbohydrate: ½ cup berries, ½ banana, ½ cup spinach
Total Daily Macros: 190g protein 147g carbs 86g fat
2,500 Calorie Meal Plan
● Protein: 8 egg whites, 2 whole eggs
● Fat: from yolk, 1 tbsp. peanut butter
● Carbohydrate: 1 cup (dry measurement) oatmeal, ½ cup berries
Meal 2: 55g protein 45g carbohydrates 35g fat
● Protein: 8-ounce lean protein source
● Fat: 1 tbsp. extra virgin essential olive oil, 1 slice of uncured, nitrate-free bacon
● Carbohydrate: 6-ounce sweet potato, ½ cup green beans
Meal 3: 60g protein 45g carbohydrates 15g fat
● Protein: 8-ounce fat protein source
● Fat: in the protein sources; if poultry, add ½ avocado OR approx. 18-22g fat in the sources below (i.e. few nuts, 2 tbsp. olive oil or grass-fed butter)
● Carbohydrate: 1 cup quinoa, 1 cup veggie
Flex Meal: 55g protein 30g carbohydrates 25g fat
(post-workout shake; rearrange to fit your workout schedule)
● Protein: whey isolate protein powder (equivalent to 35g protein)
● Fat: 2 tbsp. all-natural nut butter, 1 tbsp. chia seed, 1 cup unsweetened almond milk
● Carbohydrate: ½ cup berries, ½ banana, ½ cup spinach
Total Daily Macros: 225g protein 175g carbs 100g fat
Substitution Guide
(counts as fat + protein source)
Most white fish & shellfish (wild caught or sustainably farm raised when possible)
Fattier fish like salmon, sardines, rainbow trout, catfish, mackerel, herring (wild caught or sustainably farm raised if possible)
Turkey (extra lean & lean; ground or breast)
Turkey legs, thighs, sausage and bacon (more than 15% fat)
Egg whites
Pork tenderloin
Wild game: wild deer, venison, elk, goat, rabbit
Duck
Protein powders (meal source is always better, but have on hand in case. It's preferable to have as opposed to skipping meals.):
Whey isolate (undenatured sourced from grass-fed cows when possible)
Egg white
Vegetable substitutes, unlimited
Forbidden (black) rice
White rice (OK in moderation, although not as nutrient dense as alternatives)
Squash
Quinoa
Freekeh
Farro
Cruciferous
Broccoli
Broccolini
Whole rolled oats
Bulb and Stem vegetables
Apples, 1 whole
Bananas (moderately; more sugar than other fruits; best for pre- or post-workout fuel)
Tropical fruit (mango, papaya, pineapple, kiwi, passion fruit, etc.), ⅓ cup
Melon, ⅓ cup
Dried, unsweetened fruit (goji berries, cranberries, prunes, etc.), approx. ¼ cup
Apples, 1 whole
Root vegetables
Garbanzo beans (chickpeas)
Maple syrup (Grade B)
Fat substitutes, equivalent to approximately 1 serving size
Note, there exists high naturally occurring fat in beef (beef, bison, pork), certain fish varieties (i.e., salmon, trout, sardines) and dark meat poultry (i.e., chicken thigh, turkey legs, etc.)
Nuts, ¼ cup
Non-cooking oils, 1-2 tbsp.
Chia seed
Flaxseed (buy ground, grind both at home and blend into shakes; the body cannot digest whole flax seeds)
Pumpkin seed
Sunflower seed
Hemp seed
Unrefined, cold-filtered, pure coconut oil
(ideal for light sauteing)
Egg yolk, 1-2 yolks
Avocado, ¼ - ½ cup
Cheese (Note: greater the cheese, the lesser fat deposits concentration), 1 oz.
Parmesan, Reggiano, Mozzarella
Cheddar, Jack, Blue and Goat Cheese
Brie
Clarified butter, ghee
Probiotic-rich Foods
Probiotic-rich foods that should always be included in your diet, classification
Yogurt, Greek or Skyr, 2% to full fat
Protein, fat and carbohydrate.
Cultured Vegetables (Sauerkraut, kimchi)
Dried spices
Water (essential for weight loss, weight-loss, digestion , nutrient absorption, prevents bloating, flushes toxins, hydrates your internal organs.)
Fresh herbs
Unsweetened tea
Non-dairy milk, unsweetened (limit soy milk)
Hot sauce
Ketchup, no sugar added
(for probiotic content, good strong gut health , nutrient absorption, digestion, strong disease fighting capability.)
Flavor-enhancers
Apple cider vinegar (unsweetened apple cider drinks)
8 Rules of Thumb
1. Every meal should have a protein.
2. At least a couple of your meals should have a healthy fat source.
3. Eat at least three meals which has a carbohydrate.
4. Eat no less than three meals using a serving or higher of vegetables.
5. Incorporate a probiotic-rich food into your day-to-day meal plan to constantly supply your gut with beneficial gut flora. This will help everything from ease of digestion to maximizing nutrient absorption to creating a stronger defense mechanisms.
6. Eat every three or four hours or less than every a couple of hours. This is unless you might be following a way of Intermittent Fasting (I.F.), involving fasting for any period of the morning or week and eating only during a unique period of time. I don't recommend I.F. for all of us who are starving whenever you wake up or simply just enjoy eating. However, it could be a successful approach for certain folks who don't enjoy eating inside the morning and are consistently leading an I.F.-style diet regularly.
7. Drink a minimum of ¾ gallon of water each day. This helps remove toxins, supports digestion, nutrient absorption, essentially all cellular functions and release ketones (if on the lower-carb diet) that may build up inside the blood.
8. When dining out, attempt to stick with these forms of cooking:
● Baked
● Boiled
● Grilled
● Steamed
The first four weeks will focus on constructing a foundation of strength using only bodyweight exercises. Incorporated are exercises made to make the body both more durable and injury resistant. You'll also build a base to increase your cardio capacity.
You will likely be walking following each workout, and also on your non-workout” days. Don't underestimate the powerful benefits of walking as a technique to create a transformation and dealing towards more intense cardio training.
6-Week Schedule Overview:
Exercise
Protocol
Exercise
Protocol
x 30 sec.
A4: Shinbox Switch
x 30 sec.
Exercise
Protocol
x 15 sec/side.
Exercise
Protocol
Exercise
Protocol
x 40 sec.
A4: Shinbox Switch
x 30 sec.
Exercise
Protocol
x 20 sec/side.
Exercise
Protocol
Exercise
Protocol
x 45 sec.
x 30 sec/side.
Exercise
Protocol
Exercise
Protocol
x 30 sec.
x 1 min.
- Lower Body Workout -
Exercise
Protocol
x 2 min.
A4: Shinbox Switch
x 30 sec.
A5: Static Lunge/ Jump Switch Lunge (Reps on left, jump switch to right, Rep on right, jump start left, repeat)
x 3 reps / Jump Switch x 1 min
- Core Workout -
Exercise
Protocol
x 1 min/side.
Week #5 Workout
- Upper Body Workout -
Exercise
Protocol
x 30 sec.
x 1 min.
- Lower Body Workout -
Exercise
Protocol
x 2 min.
A4: Shinbox Switch
x 30 sec.
A5: Static Lunge/ Jump Switch Lunge (Reps on left, jump switch the signal from right, Rep on right, jump activate left, repeat)
x 3 reps / Jump Switch x 1 min
- Core Workout -
Exercise
Protocol
x 1 min/side.
Week #6 Workout
- Upper Body Workout -
Exercise
Protocol
x 1 min.
Exercise
Protocol
x 2 min.
A2: Shinbox Switch
x 30 sec.
A5: Static Lunge/ Jump Switch Lunge (Reps on left, jump switch the signal from right, Rep on right, jump switch on left, repeat)
x 2 reps / Jump Switch x 1 min
- Core Workout -
Exercise
Protocol
x x1 min.
Putting It All Together
Don't kid yourself. Look for your diet. You can train all you need, but unless you are eating dieting that triggers the right metabolic and hormonal responses, you will end up running in circles looking to get those abs.
I have observed clients and trainees make the same mistake continuously. Don't let this be you. Now you know. There's no escaping the main cause and effect” of eating an unacceptable types of foods.
With any acquiring supplements, foods, apparel, or personal care, you'll receive a free single-serve stick pack of Total Strength + Performance Purchases that only include digital items (i.e. video downloads) and purchases that only include fitness goods are not eligible.
Share:
Summer is quickly approaching.
You're prepared to expose that ripped body you're working tirelessly while working out to achieve since January 1. And by now, meal prepping per week has become second nature. The beach is calling your reputation, so you can't wait to show the sixpack hiding beneath your shirt.
Sound familiar, No, That's because it's likely that none of this is true. Somehow swimsuit season creeps high on us annually. Suddenly, you're invited about the boat for Memorial Day, and you jump on some extreme calorie-restricted diet for just one week hoping that it'll magically shed those extra 20 pounds you are carrying around.
Bad news: That's not planning to work.
But it's OK. It's almost Memorial Day. And the official oncoming of summer is right around the corner.
If you didn't receive the hint…This could it be. Time to have serious. Even if you're killing it in the gym, you'll never see a defined midsection until you get your diet down. It's a hassle. You don't have time for it to plan…or cook…or contemplate it. Period.
Good news: We removed the guesswork for you.
Here are 5 explanations why you probably can't call at your abs, and here's what exactly you're planning to do about this.
Abs are Made inside Kitchen
Abs are totally stated in the kitchen! After studying nutrition for four years, I decided to earn a Master's degree in Holistic Nutrition. With each course that I took, it only further acknowledged that weight loss program is truly the ultimate approach to burn fat.
I have discovered many fascinating things about diet and how certain foods impact your body, there is however one key fact I want to mention: Everyone's biochemistry is unique, but nutrition, hormones and physiology will forever tell the tale. Essentially you are not just what consume, you're also what you metabolize.
There isn't ONE healthy full-proof diet that should eat; however, you will find universal dietary principles everyone needs to follow if they want to lose weight and get sixpack abs. Your training really can assist in weight loss, but if you're eating Cheetos and drinking beer, don't be prepared to look shredded and still have any sort of abdominal definition
So what are these universal dietary principles, They are chemical and physiological responses to the type of foods that people eat. Think of the cause and effect” model, whatever you take in (cause) will lead to a specific response (effect).
Here are 5 Physiological Responses:
1.) Carbohydrates and sugar increase your blood sugar.
2.) Excess carbs and sugar that are not used for immediate energy (or converted to glycogen) are converted into FAT.
3.) High fructose corn syrup has shown to increase triglycerides (circulating blood fats) causing fat gain and increased FAT.
4.) Insulin is really a lipogenic hormone, so it causes you to keep FAT.
5.) Protein and fat molecules have no significant effect on raising blood sugar levels.
For the record, you'll find biochemical individualities to consider but nonetheless, these 5 responses are true for all.
1. Carbohydrates and Sugar Raise Your Blood Sugar
It's a fact that carbohydrates raise the blood sugar. These foods include: starches, grains, non-starches, legumes, fruit, refined food and sugars. Excess protein has minimal effect on blood glucose levels levels so long as adequate insulin is present.
Some of such foods truly must be more aggressive as opposed to runners, but to put it simply, if you aren't seeing your abs, then there is a pretty good chance you're eating an eating plan that's raising your blood sugar.
Look at your midsection, then look at your diet. You will see just how well or not you happen to be controlling your blood glucose levels.
2. Unused Carbs and Sugar are Immediately Stored as FAT
Your body metabolizes carbohydrates and sugar in it's most simple form, glucose. In short, glucose is saved in two places (1) your liver and (2) muscle tissue. The storage way of glucose is called glycogen. Unfortunately you only have limited safe-keeping, so any excess metabolized sugar will have nowhere to visit. But it's got to visit somewhere, therefore it gets changed to fat.
This is really because high levels of free glucose in the blood are toxic so your body is actually attempting to help you by storing it as being fat. However, unlike glycogen, one's body will continue to keep fat and ultimately, it'll turn into love handles and muffin tops.
3. High fructose corn syrup shows to increase triglycerides causing fat gain and increased FAT.
It is true that one's body can metabolize and handle low doses of HFCS. This however, is merely true with good level athletes instead of the average mom, dad, or weekend warrior. Elite athletes are in another level regarding fuel utilization and metabolism. It has been shown that athletes can tolerate some HFCS and, in turn, utilize it energy, but exercise physiologists can't really concur with the exact dosage for athletes to use.
However, HFCS has NO nutrients for the body, exactly why consume it, HFCS is often a manmade toxic substrate that will only get metabolized by the liver as fat. This newly converted fat can fatten the liver or perhaps be stored subcutaneously as extra fat. It is within many junk foods, sport drinks, juices, and bars. Avoid it no matter what.
4. Insulin is a Lipogenic Hormone
Insulin is the hormone to blame for stabilizing blood glucose. When you consume any kind of carb, insulin is secreted via the pancreas. Insulin's role is usually to remove glucose from your bloodstream. Basically, insulin binds for a cell membrane, activates glucose transporters” within that cell, ultimately allowing glucose ahead into the cell.
The more carbs you eat, the harder you start to desensitize your cells and your cells get worse at hearing insulin's signals. When this happens, glucose stays with your bloodstream longer and contains nowhere to visit. Excess glucose is changed into fat.
Bottom line: Don't over-stress insulin secretion. Your cells' receptors prefer to work in their free time, and also you will piss them off if you start wanting to make them work overtime. I recommend eating non-starchy vegetables since your main way to obtain carb consumption since they have the least effect on stimulating insulin.
5. Protein and Dietary Fat Has No Significant Impact on Blood Sugar
In terms of blood glucose levels, both protein and fat offer an insignificant relationship with raising blood sugar. Carbohydrates and sugar are the MAIN culprits. Protein will convert into glucose, but ONLY if it is consumed within the absence of glucose in the diet.
6-Week Transformation Diet Plan
The facts are, there is certainly more than one diet way of achieving your ultimate lean self. Every is unique and responds differently to ‘successful' diets. The two most critical factors in determining which one will work best in your case are sustainability and consistency.
The macronutrients are laid out for you once you plug with your individual factors here You have options. Use those daily macronutrient numbers as goals during the day and use a food tracker like MyFitnessPal to connect what you take in each day.
The end result is always to simply hit those numbers on a daily basis. This allows for further flexibility. We know this is really a hassle, so we outlined a detailed nutrition plan below depending on your daily caloric intake.
Do: follow the guidelines, eat nutrient-dense food, make use of the substitution guides and vary the meat, eat if you are hungry and drink water.
Don't: eat unhealthy food, get obsessive about numbers, over think the number of meals per day, nor be too concerned with nutrient timing.
Give yourself six weeks of maximum effort, and watch your body transform.
1,600-1,800 Calorie Meal Plan
● Protein: 5 egg whites, 1 whole egg
● Fat: from yolk, 1 tbsp almond butter
● Carbohydrate: ½ cup oatmeal (optional: ¼ cup unsweetened almond milk)
Meal 2: 35g protein 28g carbohydrates 20g fat
● Protein: 4-5 oz lean protein
● Fat: ½ avocado (if salmon or lean beef, no avocado)
● Carbohydrate: 4 oz sweet potato, 6-10 spears asparagus
Meal 3: 35g protein 5g carbohydrates 25g fat
● Protein: 4-ounce any lean protein
● Fat: 1 tbsp organic olive oil, balsamic, 1 tbsp crushed walnuts
● Carbohydrate: mixed greens , added veggies
Flex Meal: 35g protein 34g carbohydrates 11g fat
(post-workout shake; rearrange to match your workout schedule)
● Protein: whey protein isolate shake
● Fat: 1 tbsp chia, mix with 1c unsweetened non-dairy milk
● Carbohydrate: 1 cup berries, ¼ cup oats
Total Daily Macros: 145g protein 95g carbs 72g fat
2,000-2,200 Calorie Meal Plan
● Protein: 6 egg whites, 2 whole eggs
● Fat: from yolk, 1 tbsp. peanut butter
● Carbohydrate: ¾ cup (dry measurement) oatmeal, ½ cup berries
Meal 2: 50g protein 38g carbohydrates 17g fat
● Protein: 7-ounce lean protein source
● Fat: 1 tbsp. extra virgin organic olive oil, 1 slice of uncured, nitrate-free bacon
● Carbohydrate: 6-ounce sweet potato, ½ - 1 cup vegetables
Meal 3: 61g protein 36g carbohydrates 30g fat
● Protein: 7-ounce fat protein source
● Fat: naturally within the protein sources; if your lean protein source, be sure to add ½ avocado OR approx. 15-18g fat in the fat substitutes within the table below (i.e. couple of nuts, 2 tbsp. olive oil or grass-fed butter)
● Carbohydrate: 1 cup quinoa, 1 cup vegetables
Flex Meal: 37g protein 41g carbohydrates 14g fat
(post-workout shake; rearrange to suit your workout schedule)
● Protein: whey isolate protein powder (similar to 35g protein)
● Fat: 2 tbsp. all-natural nut butter , 1 tbsp. chia seed, 1 cup unsweetened almond milk
● Carbohydrate: ½ cup berries, ½ banana, ½ cup spinach
Total Daily Macros: 190g protein 147g carbs 86g fat
2,500 Calorie Meal Plan
● Protein: 8 egg whites, 2 whole eggs
● Fat: from yolk, 1 tbsp. peanut butter
● Carbohydrate: 1 cup (dry measurement) oatmeal, ½ cup berries
Meal 2: 55g protein 45g carbohydrates 35g fat
● Protein: 8-ounce lean protein source
● Fat: 1 tbsp. extra virgin essential olive oil, 1 slice of uncured, nitrate-free bacon
● Carbohydrate: 6-ounce sweet potato, ½ cup green beans
Meal 3: 60g protein 45g carbohydrates 15g fat
● Protein: 8-ounce fat protein source
● Fat: in the protein sources; if poultry, add ½ avocado OR approx. 18-22g fat in the sources below (i.e. few nuts, 2 tbsp. olive oil or grass-fed butter)
● Carbohydrate: 1 cup quinoa, 1 cup veggie
Flex Meal: 55g protein 30g carbohydrates 25g fat
(post-workout shake; rearrange to fit your workout schedule)
● Protein: whey isolate protein powder (equivalent to 35g protein)
● Fat: 2 tbsp. all-natural nut butter, 1 tbsp. chia seed, 1 cup unsweetened almond milk
● Carbohydrate: ½ cup berries, ½ banana, ½ cup spinach
Total Daily Macros: 225g protein 175g carbs 100g fat
Substitution Guide
(counts as fat + protein source)
Most white fish & shellfish (wild caught or sustainably farm raised when possible)
Fattier fish like salmon, sardines, rainbow trout, catfish, mackerel, herring (wild caught or sustainably farm raised if possible)
Turkey (extra lean & lean; ground or breast)
Turkey legs, thighs, sausage and bacon (more than 15% fat)
Egg whites
Pork tenderloin
Wild game: wild deer, venison, elk, goat, rabbit
Duck
Protein powders (meal source is always better, but have on hand in case. It's preferable to have as opposed to skipping meals.):
Whey isolate (undenatured sourced from grass-fed cows when possible)
Egg white
Vegetable substitutes, unlimited
Forbidden (black) rice
White rice (OK in moderation, although not as nutrient dense as alternatives)
Squash
Quinoa
Freekeh
Farro
Cruciferous
Broccoli
Broccolini
Whole rolled oats
Bulb and Stem vegetables
Apples, 1 whole
Bananas (moderately; more sugar than other fruits; best for pre- or post-workout fuel)
Tropical fruit (mango, papaya, pineapple, kiwi, passion fruit, etc.), ⅓ cup
Melon, ⅓ cup
Dried, unsweetened fruit (goji berries, cranberries, prunes, etc.), approx. ¼ cup
Apples, 1 whole
Root vegetables
Garbanzo beans (chickpeas)
Maple syrup (Grade B)
Fat substitutes, equivalent to approximately 1 serving size
Note, there exists high naturally occurring fat in beef (beef, bison, pork), certain fish varieties (i.e., salmon, trout, sardines) and dark meat poultry (i.e., chicken thigh, turkey legs, etc.)
Nuts, ¼ cup
Non-cooking oils, 1-2 tbsp.
Chia seed
Flaxseed (buy ground, grind both at home and blend into shakes; the body cannot digest whole flax seeds)
Pumpkin seed
Sunflower seed
Hemp seed
Unrefined, cold-filtered, pure coconut oil
(ideal for light sauteing)
Egg yolk, 1-2 yolks
Avocado, ¼ - ½ cup
Cheese (Note: greater the cheese, the lesser fat deposits concentration), 1 oz.
Parmesan, Reggiano, Mozzarella
Cheddar, Jack, Blue and Goat Cheese
Brie
Clarified butter, ghee
Probiotic-rich Foods
Probiotic-rich foods that should always be included in your diet, classification
Yogurt, Greek or Skyr, 2% to full fat
Protein, fat and carbohydrate.
Cultured Vegetables (Sauerkraut, kimchi)
Dried spices
Water (essential for weight loss, weight-loss, digestion , nutrient absorption, prevents bloating, flushes toxins, hydrates your internal organs.)
Fresh herbs
Unsweetened tea
Non-dairy milk, unsweetened (limit soy milk)
Hot sauce
Ketchup, no sugar added
(for probiotic content, good strong gut health , nutrient absorption, digestion, strong disease fighting capability.)
Flavor-enhancers
Apple cider vinegar (unsweetened apple cider drinks)
8 Rules of Thumb
1. Every meal should have a protein.
2. At least a couple of your meals should have a healthy fat source.
3. Eat at least three meals which has a carbohydrate.
4. Eat no less than three meals using a serving or higher of vegetables.
5. Incorporate a probiotic-rich food into your day-to-day meal plan to constantly supply your gut with beneficial gut flora. This will help everything from ease of digestion to maximizing nutrient absorption to creating a stronger defense mechanisms.
6. Eat every three or four hours or less than every a couple of hours. This is unless you might be following a way of Intermittent Fasting (I.F.), involving fasting for any period of the morning or week and eating only during a unique period of time. I don't recommend I.F. for all of us who are starving whenever you wake up or simply just enjoy eating. However, it could be a successful approach for certain folks who don't enjoy eating inside the morning and are consistently leading an I.F.-style diet regularly.
7. Drink a minimum of ¾ gallon of water each day. This helps remove toxins, supports digestion, nutrient absorption, essentially all cellular functions and release ketones (if on the lower-carb diet) that may build up inside the blood.
8. When dining out, attempt to stick with these forms of cooking:
● Baked
● Boiled
● Grilled
● Steamed
The first four weeks will focus on constructing a foundation of strength using only bodyweight exercises. Incorporated are exercises made to make the body both more durable and injury resistant. You'll also build a base to increase your cardio capacity.
You will likely be walking following each workout, and also on your non-workout” days. Don't underestimate the powerful benefits of walking as a technique to create a transformation and dealing towards more intense cardio training.
6-Week Schedule Overview:
Exercise
Protocol
Exercise
Protocol
x 30 sec.
A4: Shinbox Switch
x 30 sec.
Exercise
Protocol
x 15 sec/side.
Exercise
Protocol
Exercise
Protocol
x 40 sec.
A4: Shinbox Switch
x 30 sec.
Exercise
Protocol
x 20 sec/side.
Exercise
Protocol
Exercise
Protocol
x 45 sec.
x 30 sec/side.
Exercise
Protocol
Exercise
Protocol
x 30 sec.
x 1 min.
- Lower Body Workout -
Exercise
Protocol
x 2 min.
A4: Shinbox Switch
x 30 sec.
A5: Static Lunge/ Jump Switch Lunge (Reps on left, jump switch to right, Rep on right, jump start left, repeat)
x 3 reps / Jump Switch x 1 min
- Core Workout -
Exercise
Protocol
x 1 min/side.
Week #5 Workout
- Upper Body Workout -
Exercise
Protocol
x 30 sec.
x 1 min.
- Lower Body Workout -
Exercise
Protocol
x 2 min.
A4: Shinbox Switch
x 30 sec.
A5: Static Lunge/ Jump Switch Lunge (Reps on left, jump switch the signal from right, Rep on right, jump activate left, repeat)
x 3 reps / Jump Switch x 1 min
- Core Workout -
Exercise
Protocol
x 1 min/side.
Week #6 Workout
- Upper Body Workout -
Exercise
Protocol
x 1 min.
Exercise
Protocol
x 2 min.
A2: Shinbox Switch
x 30 sec.
A5: Static Lunge/ Jump Switch Lunge (Reps on left, jump switch the signal from right, Rep on right, jump switch on left, repeat)
x 2 reps / Jump Switch x 1 min
- Core Workout -
Exercise
Protocol
x x1 min.
Putting It All Together
Don't kid yourself. Look for your diet. You can train all you need, but unless you are eating dieting that triggers the right metabolic and hormonal responses, you will end up running in circles looking to get those abs.
I have observed clients and trainees make the same mistake continuously. Don't let this be you. Now you know. There's no escaping the main cause and effect” of eating an unacceptable types of foods.
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