May 5, 2013

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 "You can't out train a bad diet."
- Jeff Cavalier

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Nutrition to Reduce Body Fat and Build Lean Muscle
Just wanted to send you all a few quick tips on my recommended eating plan to help you to reduce your bodyfat, build lean muscle, and enhance your energy.  I wanted to, also, make some clarifications to the success stories on the website regarding my modified original eating plan that helped alot of our clients to drop 20 to 30 lbs of weight and bodyfat over a 3 month period by primarily focusing on fruit, veggies, and protein.  My tips are listed below after this short message, and I also included some short video links by one of my mentors, Jeff Cavalier of AthleanX.
I, also, ask that you follow the recommendations from Jackie Warner's book, This Is Why You're Fat (funny title but one of the best books on the market).  The tips, book, and videos will give you everything that you need to be successful and they lay the foundation that you will need to learn to sustain your progress for the longterm.  It is very important that you read and follow the book's recommendations if you want to build lean muscle, reduce your bodyfat, and enhance your energy.
No exercise or fitness program will replace a poor diet, and you can not out train a bad diet!  You have to eat right to reduce your have to eat right to build lean muscle and tone-up....and you have to eat right to look and feel your absolute best.  There is no way around have to discipline yourself to eat properly and then be prepared to follow the advice. will enjoy the benefits when you look in the mirror and see your ripped mid section, shoulders and legs!  You deserve to enjoy that feeling, and we want that for each and every one of you.  Time to step to the next level!
1) Eat small balanced meals and snacks every 2.5 hrs to 4 hrs.  Balance meals and snacks should include a lean protein, healthy carbs, and a little fat at every meal and snack.  Most fat will come from your protein source. Never go more than 4 hrs without eating.  If you start eating at 8am, then you have to start eating your next balanced meal or snack no later than 12n.  Always prepare yourself by bringing your snacks with you when you leave your house.  Preparation is more important than discipline and focus.  No amount of discipline will keep you from eating wrong when you are really hungry! lol
2) Start eating no later than 1 hr from the time you awake in the morning. Before my 6am class, I usually eat 1 serving of raw fruit or veggies for carbs, and I eat almonds for protein and fat.  Carrots, apples, bananas, and almonds are my favorite.  If no class, then I usually start with oatmeal, sliced almonds (or boiled eggs), raisens, and sliced banana in my oatmeal for sweetness (I use Stevia sweetner, also).  After the class, I will usually have the oatmeal and eggs scrambled with veggies.  I love boiled eggs, also, which is what I will usually have with my oatmeal on my off days.
3) Primarily, drink water only and stay away from the juices, sodas, sweet tea, flavored water, and sports drinks..  You only need water.  Sports drinks are for athletes that train for more than one hour at a time during an endurance competition or session like a marathon.  Coffee drinkers should have a maximum of one cup daily and should NOT use cane sugar, Splenda, or Equal.  Try using Stevia sweetner and a little lowfat/non-fat cream.  Stevia is not as tasty in tea, so I usually do not drink tea unless I need it for a cold at which point I will use some honey or very little sugar, if necessary.
4) Stay away from High Fructose Corn Syrup and cane sugar (brown or white) as much as humanly possible.  Check nutrition content on your food labels and never eat anything that has more than 5 grams of sugar per serving.  Sugar is the enemy and it is one of the main culprits of obesity!  This is a very serious one to consider and you have to break your addiction to it.  You will learn alot more about this in Jackie's book.
5) Eat no more than 1 or 2 servings of tropical fruit per day (ie: bananas, pinapple, grapes, etc...) because they have a very high glycemic index.  I primarily focus on apples, oranges, 1 banana max, melons, berries, etc...  I love grapes but I try to, only, use them to replace my desire for the occasional bad late night craving for ice!  I know....I love ice cream, but I do not allow myself to have it during the week.  So, to replace that I will have a few grapes, some low-fat cheese, and maybe a little sliced turkey and Wheat Thin crackers.  In the book, you will learn to focus on low-carb veggies at night with protein, of course, but a healthly carb like grapes as a late night snack is a much better choice than ice cream and cookies.  It is not perfect but it is a move in the right direction. 
6) In one of my previous messages and in the success stories, I suggested that you could lose weight alot faster by focusing on raw fruits/veggies and steamed veggies for your carbs instead of whole grains like brown rice, oatmeal, sweet potatoes, etc...  This is true but please realize that whole grains will still get you to your goal.  You can still incorporate them into your diet and it is actually a good idea to eat them for the fiber, energy for endurance training, and insulin regulating benefits.  Brown rice, sweet potatoes, and plain oatmeal are staples in my home.  Just stay away from the pre-sweetened oatmeal pacs which are full of fattening toxic sugar.
7) Stay away from white rice, white potatoes, white sugar (brown sugar as well for the most part), white pasta (most pasta for the most part), white bread (most bread including so called wheat bread).  Ezekial wheat bread is good. You have to be extremely cautious of breads, which you will learn more about in the book.
8) Get plenty of sleep at night because this is the single most important tip I can give you.  You have to get to bed early each night and no eating plan will do what good sleep will do for you.  Turn off the TV, wash clothes on the weekend, log off of Facebook, and get yourself to bed for 7 hours of deeppppp sleep! :-)  Sleep is the most important requirement for good health, lean muscle, bodyfat reduction, high energy, mental health, is your key to the "fountain of youth!"
9) Enjoy a couple treat meals on the weekend and eat clean during the week.  You have to enjoy yourself sometimes and this will keep you balanced. 5 to 6 days per week of clean eating and 1 to 2 days to have a maximum of 2 treat meals of anything you want.  A treat meal includes drinks and dessert but be careful of too much alcohol consumption.  It will ruin you!  Note that I wrote, "cheat meals," and not cheat days! lol  
So, there you go...there is alot more I could add to this but I am going to stop here for now.  You will learn alot more in the book and videos and I will send out more tips over time.  I will also send out a list of books and audio programs that will take you further into nutrition science and mental fitness.   Feel free to contact me if you have any questions, and we look forward to adding your success story and pics to the website, as well!
II. WHAT TO EAT TO BUILD LEAN MUSCLE (and reduce your bodyfat) - Click on links below:
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