Count carbs not calories
I aim to eat carbs high in fiber and low in starch. Vegetables such as broccoli, spinach, Brussels sprouts and peppers are low in calories so I can eat as much as I like. For refined carbs, I go for minimally processed, raw rather than roasted nuts, and whole grains such as barley, quinoa, and oats. Fiber doesn't raise your blood sugar, and helps you feel full. Starchy foods do the opposite. Fast-rising blood sugar triggers the release of insulin, a hormone that lowers blood sugar but also tells your body to store fat. Pick foods with the greatest ratio of fiber to total carbs and you'll regulate your insulin levels and reduce hunger. The end result: eating fewer calories becomes easier.
Keep it clean
I try to stick to foods that are produced naturally and are free of synthetic components. If it doesn't grow, walk, swim or fly, I tend to avoid it. Processed foods are loaded with trans fats, added sweeteners, artificial colouring and flavouring which we know affect your health. So it stands to reason they'll mess with your metabolism and your weight, too. How can you tell whether a food has been processed? Well if it has, it'll often come in some form of packaging, so it should have a label. If you can't understand it, don't put it in your body
Eat fat to burn fat
Not all fats are created equal. While I avoid foods with trans fats, I add natural fats to my meals. Such natural fats are good for your body and include olive oil, coconut oil, organic meat, oily fish and poultry, fatty fruits such as avocados and olives, nuts and seeds. Have eggs, put avocado in your salad, eat the steak and use real oil on your salads. Eat fat and enjoy it without guilt. In fact, a University of Connecticut study found eating these foods while cutting carbs reduces key risk factors for heart disease. And it does that more effectively than eating a low fat diet does.
Cheat and indulge
Treat yourself once in a while. I don't eat junk but I am partial to the odd serving of ice cream. Not feeling bad about an occasional indulgence is an important factor in sticking to any eating plan. So whether your poison comes in a bowl or a bottle, consume it wisely and it won't be a problem. With ice cream we advise eating it after dinner when you have fewer hours to allow one bowl to turn into three or four. Choose any natural variety that contains only cream, eggs, sugar, and milk. Half a cup, topped with fruit or nuts, once or twice a week is fine - any more may slow weight loss.
Friday, May 28, 2010
burn more fat with these breakfast foods
You can give your body a little fat-burning advantage by including items like these in your morning meal: eggs, yogurt, and whole-grain cereal.
Breakfast is the most important meal of the day if you're trying to control your appetite and lose weight, but these three items in particular have been credited with extra fat-burning and pound-dropping powers in recent studies.
How They Help
Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65 percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less.
Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up fat burn. In one study, obese people on reduced-calorie diets lost 61 percent more fat overall -- and even more belly fat -- when they ate three 6-ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets.
Whole-Grain Cereal: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in the process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, and they can even reduce the risk of heart disease and certain cancers.
Breakfast is the most important meal of the day if you're trying to control your appetite and lose weight, but these three items in particular have been credited with extra fat-burning and pound-dropping powers in recent studies.
How They Help
Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65 percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less.
Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up fat burn. In one study, obese people on reduced-calorie diets lost 61 percent more fat overall -- and even more belly fat -- when they ate three 6-ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets.
Whole-Grain Cereal: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in the process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, and they can even reduce the risk of heart disease and certain cancers.
russian strength workout
Monday and Thursday
you will do ladders: start with a weight you can do 10 times, begin with 1 repitition rest 1-3 minutes then go to 2 reps, and so forth until you can no longer get all the reps. that is 1 ladder do 3 ladders of each of the following exerices.
here is the kicker: you must pause for 5 seconds and the bottom of each of the exerciese before you continue. For example on the bench press you will hold at the bottom for 5 seconds on each rep before pushing back up
only 3 exercises
Bench
Front Squat
Standing low cable row
Cardio:
monday
20 min bike 50-100%
Tuesday
5 min warm up
5 min easy: 5 min hard as you can x2
5 min cool down
Wednesday do outside if nice
15 min bike
15 min run
15 min bike
Thursday:
treadmill 10 min
stepmill 10 min
rower 10 min
Friday
10 min treadmill 1:1 0% grade:5% grade
10 min bike 1:1 hard to easy
10 min track Sprint long jog shorts
you will do ladders: start with a weight you can do 10 times, begin with 1 repitition rest 1-3 minutes then go to 2 reps, and so forth until you can no longer get all the reps. that is 1 ladder do 3 ladders of each of the following exerices.
here is the kicker: you must pause for 5 seconds and the bottom of each of the exerciese before you continue. For example on the bench press you will hold at the bottom for 5 seconds on each rep before pushing back up
only 3 exercises
Bench
Front Squat
Standing low cable row
Cardio:
monday
20 min bike 50-100%
Tuesday
5 min warm up
5 min easy: 5 min hard as you can x2
5 min cool down
Wednesday do outside if nice
15 min bike
15 min run
15 min bike
Thursday:
treadmill 10 min
stepmill 10 min
rower 10 min
Friday
10 min treadmill 1:1 0% grade:5% grade
10 min bike 1:1 hard to easy
10 min track Sprint long jog shorts
Wednesday, May 26, 2010
train like an animal
MONDAY/WEDNESDAY/FRIDAY
turkish get up 1x2
done as a circuit 2times no rest between circuits
trx single leg suspended pushup 6-8
speed skater w band 20
trx inverted row 12
bosu ball bicycle crunch 20
db squat and press 12
feet elevated side plank crunch 15
dips 15
balance 15
pullup 10
TUESDAY/THURSDAY
done as a circuit 3 times no rest
100 jump ropes
db bentover row 15
squat 15
back ext 15
jumping jacks 25
db bench 15
deadlift 15
bicycle crunch 15
stepups 15
dbmilitary 15
turkish get up 1x2
done as a circuit 2times no rest between circuits
trx single leg suspended pushup 6-8
speed skater w band 20
trx inverted row 12
bosu ball bicycle crunch 20
db squat and press 12
feet elevated side plank crunch 15
dips 15
balance 15
pullup 10
TUESDAY/THURSDAY
done as a circuit 3 times no rest
100 jump ropes
db bentover row 15
squat 15
back ext 15
jumping jacks 25
db bench 15
deadlift 15
bicycle crunch 15
stepups 15
dbmilitary 15
Thursday, May 20, 2010
is LSD good for burning fat?
I know not everybody has the series on cardio that I posted earlier this year. Otherwise, people would have a greater understanding of the topic.
LSD by the way means long slow distance
Simplistically
As you move from low intensities to higher intensities, the amount of fat vs. carbs burned shifts from one to the other
At low intensities, you may burn near 100% fat
At the highest intensiy (acually just about anything above lactate threshold), you burn 100% carbs
at any intensity between, you burn a proportion of the two. As you move from lower to high intensity, you burn proportionally less fat and proportinally more carbs until you reach a point that the body can only burn carbs.
The issue with the 'fat burning zone' concept is that people confuse %ages with absolutes
Say you're walking at 3mph and burning 5 cal/min, but you're burning 100% fat. That's 5 cal/min of fat.
Say you're running at 6 mph and burning 10 cal/min but you're burning 50% fat.
Ruh roh, that's less fat, isn't it? No, it's not. 10 cal/min * 50% 5 cal/min of fat. It's the same amount of fat in absolute terms although it's a lower percentage. But you're also burning 5 cal/min of carbohydrates.
Say that at 6 mph you're burning 10 cal/min but still 65% fat. That's still lower by %age than at 3mph. But you're burning 6.5 cal/min of fat which is higher. And you burn more total calories. And you deplete some of the carbohdyrate in your muscle.
Some studies have shown that that maximum absolute amount of fat burned occurs right around the lactate threshold (the highest, hardest, most painful intensity that you can sustain for an extended period) although it depends on training status and some other factors
When you deplete muscle glycogen (via burning it during exercise and/or carbohdyrate restriction), this increases whole body fat oxidation. And, for the most part, what you burn during exercise is less relevant than than what you burn the rest of the day and none of this matters if you aren't in a deficit). So say you do a hard session where you burn a combination of fat and carbs. Not only did you burn those calories, by depleting muscle glycogen
a. your body will burn more fat for the rest of the day (I'm not saying more in terms of 'metabolic rate' is increased, but more in terms of the proportions used)
b. incoming carbohdyrates tend to go to refilling muscle glycogen instead of being used for energy
Which is why, to a certain degree, it doesn't matter what you do as long as the calorie burn is roughly similar
Low intensity activity is sort of a direct fat burner, you burn mostly fat for fuel but that's all you get out of it.
Higher intensity burns some proportion of fat/carbs but impacts more greatly on what you burn later in the day
Intervals burn only carbs during training but the glycogen depletion and other factors may make you burn more fat later in the day
I think the bigger issue is that, if you do too much high intensity activity too frequently, you get overtrained and that causes too many problems.
I'll make a few points regarding the intervals vs. steady state issue:
Basically, do whatever you can to burn the most calories as possible during exercise. For example, a 5-10 minute workout that absolutely destroys you is not likely to burn as many calories as say 30-60 min of low intensity steady state work. Intervals can give you more bang for your buck, but don't think that Tabatas will burn as much calories as steady state work. Ten minutes of 1 min high intensity/1 min low intensity may burn about the same as 10 min of steady state work...just something to keep in mind.
Whether you use intervals or steady state work to burn extra calories generally does not matter as long as you are burning calories EXCEPT when you get down to bodyfat levels for men of about 10-12% and for women of about 18-20%. That's when all this matters, but I'm not going to explain that right now.
LSD by the way means long slow distance
Simplistically
As you move from low intensities to higher intensities, the amount of fat vs. carbs burned shifts from one to the other
At low intensities, you may burn near 100% fat
At the highest intensiy (acually just about anything above lactate threshold), you burn 100% carbs
at any intensity between, you burn a proportion of the two. As you move from lower to high intensity, you burn proportionally less fat and proportinally more carbs until you reach a point that the body can only burn carbs.
The issue with the 'fat burning zone' concept is that people confuse %ages with absolutes
Say you're walking at 3mph and burning 5 cal/min, but you're burning 100% fat. That's 5 cal/min of fat.
Say you're running at 6 mph and burning 10 cal/min but you're burning 50% fat.
Ruh roh, that's less fat, isn't it? No, it's not. 10 cal/min * 50% 5 cal/min of fat. It's the same amount of fat in absolute terms although it's a lower percentage. But you're also burning 5 cal/min of carbohydrates.
Say that at 6 mph you're burning 10 cal/min but still 65% fat. That's still lower by %age than at 3mph. But you're burning 6.5 cal/min of fat which is higher. And you burn more total calories. And you deplete some of the carbohdyrate in your muscle.
Some studies have shown that that maximum absolute amount of fat burned occurs right around the lactate threshold (the highest, hardest, most painful intensity that you can sustain for an extended period) although it depends on training status and some other factors
When you deplete muscle glycogen (via burning it during exercise and/or carbohdyrate restriction), this increases whole body fat oxidation. And, for the most part, what you burn during exercise is less relevant than than what you burn the rest of the day and none of this matters if you aren't in a deficit). So say you do a hard session where you burn a combination of fat and carbs. Not only did you burn those calories, by depleting muscle glycogen
a. your body will burn more fat for the rest of the day (I'm not saying more in terms of 'metabolic rate' is increased, but more in terms of the proportions used)
b. incoming carbohdyrates tend to go to refilling muscle glycogen instead of being used for energy
Which is why, to a certain degree, it doesn't matter what you do as long as the calorie burn is roughly similar
Low intensity activity is sort of a direct fat burner, you burn mostly fat for fuel but that's all you get out of it.
Higher intensity burns some proportion of fat/carbs but impacts more greatly on what you burn later in the day
Intervals burn only carbs during training but the glycogen depletion and other factors may make you burn more fat later in the day
I think the bigger issue is that, if you do too much high intensity activity too frequently, you get overtrained and that causes too many problems.
I'll make a few points regarding the intervals vs. steady state issue:
Basically, do whatever you can to burn the most calories as possible during exercise. For example, a 5-10 minute workout that absolutely destroys you is not likely to burn as many calories as say 30-60 min of low intensity steady state work. Intervals can give you more bang for your buck, but don't think that Tabatas will burn as much calories as steady state work. Ten minutes of 1 min high intensity/1 min low intensity may burn about the same as 10 min of steady state work...just something to keep in mind.
Whether you use intervals or steady state work to burn extra calories generally does not matter as long as you are burning calories EXCEPT when you get down to bodyfat levels for men of about 10-12% and for women of about 18-20%. That's when all this matters, but I'm not going to explain that right now.
Wednesday, May 19, 2010
about that lower stomach
Today we are talking about the lower abdominals and a very common mistake that might change your thinking about them a little.
There are two basic areas of confusion when it comes to abdominal training. The first of these is that of the much sought after lower abdominals. Many folks (including my new personal training clients) say that their upper abdominals are starting to really show, but the lower abdominalsare not coming in at all regardless of how muchtraining they do. These are also usually the samefolks that are always on the lookout for the miracle lower abdominal exercise. But if you look at the anatomical picture of the abdominals you can clearly see that the rectus abdominus is a single muscle running from sternum to pelvis. Thelower abdominals do not exist. The reason that the lower abdominal area seems to take forever to show is not because of your abdominal training but because mother nature has chosen the lower abdominal region as one of her favorite fat storage areas. I know, it sucks.
So long story short, the lower abdominals ARE getting trained from all that time in the gym it's just that you can't see them under the fat! Just to prove a point, try this: lie on the floor and get ready to do some crunches. Take one of your hands and put it on your lower abdominal area and the other on your upper abs. Now slowly do a proper crunch and curl up vertebrae by vertebrae so that your sternum and pelvis are closing towards each other. You will feel both areas contract at the same time as you curl up. I'm going to go into this in depth in another blog post about the second issue in regards to abdominal development but what I want you to takeaway from this information is that seeing yourlower abs or definition in any muscle for that matter is a matter of reducing body fat and not finding that one wonder exercise that will make your muscles show. If you would like more specific information that deals with ONLY how to get a flat stomach and washboard abdominals, contact me today.
There are two basic areas of confusion when it comes to abdominal training. The first of these is that of the much sought after lower abdominals. Many folks (including my new personal training clients) say that their upper abdominals are starting to really show, but the lower abdominalsare not coming in at all regardless of how muchtraining they do. These are also usually the samefolks that are always on the lookout for the miracle lower abdominal exercise. But if you look at the anatomical picture of the abdominals you can clearly see that the rectus abdominus is a single muscle running from sternum to pelvis. Thelower abdominals do not exist. The reason that the lower abdominal area seems to take forever to show is not because of your abdominal training but because mother nature has chosen the lower abdominal region as one of her favorite fat storage areas. I know, it sucks.
So long story short, the lower abdominals ARE getting trained from all that time in the gym it's just that you can't see them under the fat! Just to prove a point, try this: lie on the floor and get ready to do some crunches. Take one of your hands and put it on your lower abdominal area and the other on your upper abs. Now slowly do a proper crunch and curl up vertebrae by vertebrae so that your sternum and pelvis are closing towards each other. You will feel both areas contract at the same time as you curl up. I'm going to go into this in depth in another blog post about the second issue in regards to abdominal development but what I want you to takeaway from this information is that seeing yourlower abs or definition in any muscle for that matter is a matter of reducing body fat and not finding that one wonder exercise that will make your muscles show. If you would like more specific information that deals with ONLY how to get a flat stomach and washboard abdominals, contact me today.
Friday, May 14, 2010
chisel your 8 pack
Cardio exercises helps to speed up your fat loss. You are required to perform some form of cardio workouts, in the morning, on an empty stomach, for 30-45 minutes while keeping your heart rate at about 140-160 beats per minute. This cardio workout may not seem like a lot, but it is the ideal range for fat loss.
What exactly is Cardio?
Cardio exercises can be considered any type of exercise or activity that strengthens the cardiovascular system. Some of the indoor cardio exercises are elliptical trainer, stair climbing, treadmill, stationary bicycle.
Why Morning?
Studies have shown that cardio exercises in the morning will help to burn more fat, because you will not have eaten for that eight hour period that you are asleep. Your muscles will have used up just about all of their glycogen (sugar used for energy) stores. Once this happens, your body turns to using stored body fat for fuel.
Cardio exercise benefits :
The point of doing cardio exercises is to increase metabolism, which causes you to burn more body fat.
Cardio exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress.
Highly Variable Cyclic Training
Highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Exercises will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
Some of the potential benefits of variable cyclic cardio training compared to steady state endurance cardio training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, increased muscularity (versus decreased muscularity with endurance training), increased residual metabolic rate, and an increased capacity for the heart to handle life’s every day stressors.
Stop-and-Go Training
Most competitive sports such as football, basketball, volleyball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion which trains the heart through a higher range than just steady walking or jogging.
One of the absolute most effective forms of variable intensity cardio training to really reduce body fat and bring out serious muscular definition is performing wind sprints. Wind sprints can be done by sprinting at near max speed for 10-30 seconds, and then taking 60 seconds to walk for recovery before your next sprint. 6-12 total sprint intervals is usually a very challenging cardio workout for most people. There are so many different and fun non-traditional training styles out there to help get the lean ripped body that you've been looking for.
Interval Cardio Training
High intensity interval cardio training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval cardio training session on the cardio equipment like treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog
Interval 1 - run at 8.0 mi/hr for 1 minute
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
Interval 3 - run at 10.0 mi/hr for 1 minute
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute cardio workout.
Alternative Exercises
What are the alternative cardio equipment like treadmills and elliptical trainers? Here are some of favorite types of the alternative cardio exercises:
Jumping Rope - great mind / body connection (try speed jumping, crosses, double jumps once you get skilled at it)
Bodyweight Training - Bodyweight squats, pushups, lunges, jumps, bear crawls, rock climbing, planks, and the list goes on and on
Outdoor Wind Sprinting - The ultimate for a rock hard ripped body... just look at the chiseled powerful bodies of world class sprinters, and compare that to the weakling withered physique of a typical marathoner.
Hill Sprinting - Yet another classic cardio workout for a rock hard powerful body.
Rowing Machine - The rowing machine is actually a great full body workout that actually uses resistance.
Heavy Bag Punching / Kicking Workout, Speed Bag, Rebound Bag... all great forms of training and much more interesting than boring cardio machines (requires an intense mind / body connection)
Full-body strategically-designed resistance training programs along with high intensity cardio training programs guaranteed to strip off body fat when combined with a healthy diet are included in my BURN MORE FAT! weight loss program. Stop wasting your time in the gym and contact me today for a complimentary personal trainnig sesion.
What exactly is Cardio?
Cardio exercises can be considered any type of exercise or activity that strengthens the cardiovascular system. Some of the indoor cardio exercises are elliptical trainer, stair climbing, treadmill, stationary bicycle.
Why Morning?
Studies have shown that cardio exercises in the morning will help to burn more fat, because you will not have eaten for that eight hour period that you are asleep. Your muscles will have used up just about all of their glycogen (sugar used for energy) stores. Once this happens, your body turns to using stored body fat for fuel.
Cardio exercise benefits :
The point of doing cardio exercises is to increase metabolism, which causes you to burn more body fat.
Cardio exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress.
Highly Variable Cyclic Training
Highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Exercises will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
Some of the potential benefits of variable cyclic cardio training compared to steady state endurance cardio training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, increased muscularity (versus decreased muscularity with endurance training), increased residual metabolic rate, and an increased capacity for the heart to handle life’s every day stressors.
Stop-and-Go Training
Most competitive sports such as football, basketball, volleyball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion which trains the heart through a higher range than just steady walking or jogging.
One of the absolute most effective forms of variable intensity cardio training to really reduce body fat and bring out serious muscular definition is performing wind sprints. Wind sprints can be done by sprinting at near max speed for 10-30 seconds, and then taking 60 seconds to walk for recovery before your next sprint. 6-12 total sprint intervals is usually a very challenging cardio workout for most people. There are so many different and fun non-traditional training styles out there to help get the lean ripped body that you've been looking for.
Interval Cardio Training
High intensity interval cardio training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval cardio training session on the cardio equipment like treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog
Interval 1 - run at 8.0 mi/hr for 1 minute
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
Interval 3 - run at 10.0 mi/hr for 1 minute
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute cardio workout.
Alternative Exercises
What are the alternative cardio equipment like treadmills and elliptical trainers? Here are some of favorite types of the alternative cardio exercises:
Jumping Rope - great mind / body connection (try speed jumping, crosses, double jumps once you get skilled at it)
Bodyweight Training - Bodyweight squats, pushups, lunges, jumps, bear crawls, rock climbing, planks, and the list goes on and on
Outdoor Wind Sprinting - The ultimate for a rock hard ripped body... just look at the chiseled powerful bodies of world class sprinters, and compare that to the weakling withered physique of a typical marathoner.
Hill Sprinting - Yet another classic cardio workout for a rock hard powerful body.
Rowing Machine - The rowing machine is actually a great full body workout that actually uses resistance.
Heavy Bag Punching / Kicking Workout, Speed Bag, Rebound Bag... all great forms of training and much more interesting than boring cardio machines (requires an intense mind / body connection)
Full-body strategically-designed resistance training programs along with high intensity cardio training programs guaranteed to strip off body fat when combined with a healthy diet are included in my BURN MORE FAT! weight loss program. Stop wasting your time in the gym and contact me today for a complimentary personal trainnig sesion.
workout
Monday
chinup 3x6-10 superset with
Nuetral grip db military 3x9,6,10
Leg raise 3xfailure superset
facepull 3x8-12
ez bar curl 3x8-10
jump rope 10 min x 60 sec on: 30 sec rest
Tuesday
10x 1 lap sprints
Wednesday
Jumprope 20 min
Thursday
Bench work up to 5 rep max
Db row 3x9,6,15 superset
db incline 3x6-9
crossbody hammer curl 4x6-9 superset
lying tri ext 4x8-12
10 min intervals on bike 30:30
Friday
Squat work up to 5 rep max
Deadlift work up to 5 rep max
gravedigger 3x10-12 each side superset
back ext 3x6-12
Run 20 min
Saturday
rest
Sunday
30 min walk or run
chinup 3x6-10 superset with
Nuetral grip db military 3x9,6,10
Leg raise 3xfailure superset
facepull 3x8-12
ez bar curl 3x8-10
jump rope 10 min x 60 sec on: 30 sec rest
Tuesday
10x 1 lap sprints
Wednesday
Jumprope 20 min
Thursday
Bench work up to 5 rep max
Db row 3x9,6,15 superset
db incline 3x6-9
crossbody hammer curl 4x6-9 superset
lying tri ext 4x8-12
10 min intervals on bike 30:30
Friday
Squat work up to 5 rep max
Deadlift work up to 5 rep max
gravedigger 3x10-12 each side superset
back ext 3x6-12
Run 20 min
Saturday
rest
Sunday
30 min walk or run
Shopping List
BAKERY:
1 loaf whole-grain bread (8 slices will be used)
1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used)
1 package whole wheat hamburger buns (4 will be used)
DAIRY:
1 package 2 percent milk string cheese (2 will be used)
1 package grated parmesan cheese
4 Stonyfield fruit-flavored yogurt cups
6 Laughing Cow Mini Babybel Original individual cheeses
1 package reduced-fat Mexican or taco-blend shredded cheese
1 package Sargento Deli Style sliced cheese (2 slices will be used)
1 package crumbled bleu cheese
MEAT/FISH:
1 dozen eggs (11 will be used)
2 medium bone-in pork chops
4 medium sirloin steaks
1 package pre-sliced turkey (8 slices will be used)
4 medium boneless skinless chicken breasts
12 oz boneless, skinless chicken thighs (breasts work, too)
1 medium flank steak
1 pound lean ground beef
1 pork tenderloin
FREEZER AISLE:
1 package frozen mixed berries (2 cups will be used)
CONDIMENTS/SAUCES:
1 bottle all-natural maple syrup
1 jar Dijon mustard
1 16 oz. bottle olive oil
1 bottle fat-free Italian dressing
1 bottle vinaigrette salad dressing
1 bottle low-sodium Worcestershire sauce
SNACKS AND SWEETS:
1 package Smart Balance Light Butter popcorn (3 bags will be used)
1 pound raw almonds (about 40 almonds will be used)
1 Chocolove Strong Dark Chocolate bar (2 squares will be used)
1 one-pound package raisins (50 raisins—a normal handful—will be used)
1 Larabar Apple Pie Bar
1 package Bridgford beef jerky (2 servings will be used)
CANNED/JARRED FOODS:
1 jar Crazy Richard’s Natural Peanut Butter
1 package all-natural applesauce (1 individual cup will be used)
1 jar St. Dalfour’s 100 percent natural fruit spread
2 cans Mexican-style stewed tomatoes
1 carton Swanson chicken stock (1 serving will be used)
1 3 oz. can peas
1 3 oz. can corn
1 can chunk light tuna
1 package whey protein powder (optional)
PASTAS, GRAINS AND CEREALS:
1 can/carton Quick Quaker Oats (3 cups will be used)
1 box instant brown rice (2 cups will be used)
1 box ground flaxseed (optional)
1 loaf whole-grain bread (8 slices will be used)
1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used)
1 package whole wheat hamburger buns (4 will be used)
DAIRY:
1 package 2 percent milk string cheese (2 will be used)
1 package grated parmesan cheese
4 Stonyfield fruit-flavored yogurt cups
6 Laughing Cow Mini Babybel Original individual cheeses
1 package reduced-fat Mexican or taco-blend shredded cheese
1 package Sargento Deli Style sliced cheese (2 slices will be used)
1 package crumbled bleu cheese
MEAT/FISH:
1 dozen eggs (11 will be used)
2 medium bone-in pork chops
4 medium sirloin steaks
1 package pre-sliced turkey (8 slices will be used)
4 medium boneless skinless chicken breasts
12 oz boneless, skinless chicken thighs (breasts work, too)
1 medium flank steak
1 pound lean ground beef
1 pork tenderloin
FREEZER AISLE:
1 package frozen mixed berries (2 cups will be used)
CONDIMENTS/SAUCES:
1 bottle all-natural maple syrup
1 jar Dijon mustard
1 16 oz. bottle olive oil
1 bottle fat-free Italian dressing
1 bottle vinaigrette salad dressing
1 bottle low-sodium Worcestershire sauce
SNACKS AND SWEETS:
1 package Smart Balance Light Butter popcorn (3 bags will be used)
1 pound raw almonds (about 40 almonds will be used)
1 Chocolove Strong Dark Chocolate bar (2 squares will be used)
1 one-pound package raisins (50 raisins—a normal handful—will be used)
1 Larabar Apple Pie Bar
1 package Bridgford beef jerky (2 servings will be used)
CANNED/JARRED FOODS:
1 jar Crazy Richard’s Natural Peanut Butter
1 package all-natural applesauce (1 individual cup will be used)
1 jar St. Dalfour’s 100 percent natural fruit spread
2 cans Mexican-style stewed tomatoes
1 carton Swanson chicken stock (1 serving will be used)
1 3 oz. can peas
1 3 oz. can corn
1 can chunk light tuna
1 package whey protein powder (optional)
PASTAS, GRAINS AND CEREALS:
1 can/carton Quick Quaker Oats (3 cups will be used)
1 box instant brown rice (2 cups will be used)
1 box ground flaxseed (optional)
meal plan
Monday:
8 a.m.
20 oz. water
One-Minute PB Banana Oatmeal
Black coffee (optional)
10:30 a.m.
1 medium apple
1 2% Milk String Cheese
Noon
TunaGuac Sandwich
15 Baby-cut carrots
3 p.m.
Smart Balance Light Butter Popcorn
7 p.m.
Chicken Tex-Mex
Steamed Broccoli
Tuesday:
8 a.m.
20 oz. water
3 Scrambled Eggs
8 ounces orange juice
Black coffee (optional)
10:30 a.m.
1 Stonyfield yogurt
1 medium banana
Noon
2 Power-Packed PBJs
1 medium apple
3 p.m.
25 raw almonds
1 medium banana
7 p.m.
Seared Sirloin with Shrooms (1 serving)
Microwave Baked Potato
20 Green Beans
9 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate
Wednesday:
8 a.m.
20 oz. water
PB/Banana Wrap
8 oz. chocolate milk
10:30 a.m.
50 raisins
1 Stonyfield yogurt
Noon
GobbleGuac Sandwich
15 Baby-cut carrots
3 p.m.
8 oz. chocolate milk
7 p.m.
Maple Mustard Pork Chops
1 cup applesauce
Thursday:
8 a.m.
20 oz. water
One-Minute Cheesy Mushroom Scramble
8 oz. orange juice
Black coffee (optional)
10:30 a.m.
50 Raisins
1 Stonyfield yogurt
Noon
Turkey Wrap with 1 slice cheese
1 medium banana
3 p.m.
1 Larabar Apple Pie Bar
8 oz. chocolate milk
7 p.m.
Char Chicken Tacos 3 oz. can peas
Friday:
8 a.m.
20 oz. water
One-Minute PB Berries Oatmeal
Black coffee (optional)
10:30 a.m.
1 medium apple
1 2% Milk String Cheese
Noon
PB Wrap
1 serving Bridgford Beef Jerky
3 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate
7 p.m.
Seared Sirloin with Shrooms
Microwave Baked Potato
20 green beans
Saturday:
8 a.m.
20 oz. water
Ultimate Power Breakfast
Black coffee (optional)
10:30 a.m.
1 Tbsp peanut butter
1 medium banana
Noon
Man Salad
1 serving Bridgford Beef Jerky
3 p.m.
1 medium apple
2 Laughing Cow Mini Babybel Original individual cheeses
7 p.m.
Chicken Tex-Mex
Steamed Broccoli
8 a.m.
20 oz. water
One-Minute PB Banana Oatmeal
Black coffee (optional)
10:30 a.m.
1 medium apple
1 2% Milk String Cheese
Noon
TunaGuac Sandwich
15 Baby-cut carrots
3 p.m.
Smart Balance Light Butter Popcorn
7 p.m.
Chicken Tex-Mex
Steamed Broccoli
Tuesday:
8 a.m.
20 oz. water
3 Scrambled Eggs
8 ounces orange juice
Black coffee (optional)
10:30 a.m.
1 Stonyfield yogurt
1 medium banana
Noon
2 Power-Packed PBJs
1 medium apple
3 p.m.
25 raw almonds
1 medium banana
7 p.m.
Seared Sirloin with Shrooms (1 serving)
Microwave Baked Potato
20 Green Beans
9 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate
Wednesday:
8 a.m.
20 oz. water
PB/Banana Wrap
8 oz. chocolate milk
10:30 a.m.
50 raisins
1 Stonyfield yogurt
Noon
GobbleGuac Sandwich
15 Baby-cut carrots
3 p.m.
8 oz. chocolate milk
7 p.m.
Maple Mustard Pork Chops
1 cup applesauce
Thursday:
8 a.m.
20 oz. water
One-Minute Cheesy Mushroom Scramble
8 oz. orange juice
Black coffee (optional)
10:30 a.m.
50 Raisins
1 Stonyfield yogurt
Noon
Turkey Wrap with 1 slice cheese
1 medium banana
3 p.m.
1 Larabar Apple Pie Bar
8 oz. chocolate milk
7 p.m.
Char Chicken Tacos 3 oz. can peas
Friday:
8 a.m.
20 oz. water
One-Minute PB Berries Oatmeal
Black coffee (optional)
10:30 a.m.
1 medium apple
1 2% Milk String Cheese
Noon
PB Wrap
1 serving Bridgford Beef Jerky
3 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate
7 p.m.
Seared Sirloin with Shrooms
Microwave Baked Potato
20 green beans
Saturday:
8 a.m.
20 oz. water
Ultimate Power Breakfast
Black coffee (optional)
10:30 a.m.
1 Tbsp peanut butter
1 medium banana
Noon
Man Salad
1 serving Bridgford Beef Jerky
3 p.m.
1 medium apple
2 Laughing Cow Mini Babybel Original individual cheeses
7 p.m.
Chicken Tex-Mex
Steamed Broccoli
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