This is general information about fitness.
| INFO | |||||||||
| HOW TO SNACK | |||||||||
| 1. KEEP IT LIGHT | |||||||||
| A. Keep calories below 350 | |||||||||
| 2. UP THE PROTEIN | |||||||||
| A. This will keep your muscle growing all day. | |||||||||
| B. Shoot for 8g of protein in each shake. | |||||||||
| 3. EAT CLEAN | |||||||||
| A. Snacking is used to meet you daily macros. | |||||||||
| B. Also to get the right vitamins, minerals, and fiber into your body. | |||||||||
| C. At this time you should be eating whole foods. | |||||||||
| D. Avoid package crap | |||||||||
| 4. PLAY THE CLOCK | |||||||||
| A. Mid-morning | |||||||||
| B. Mid-afternoon | |||||||||
| C. Late night snacking should be high in protein. | |||||||||
| PROCESS FOOD | |||||||||
| 1. Cereal, instant soup, soft drinks, and frozen dinners | |||||||||
| 2. These foods are full of flavoring, coloring, sweeteners, and additives adds 90% more sugar to the diet. | |||||||||
| INFLATION | |||||||||
| These are the foods to eat to achieve the pump after a workout. | |||||||||
| 1. BEETROOT | |||||||||
| This veggie is rich in nitrates, which increases blood flow to the muscles. | |||||||||
| 2. SPINACH | |||||||||
| This veggie is full of magnesium for improved blood circulation. | |||||||||
| 3. BANANA | |||||||||
| The potassium regulates blood flow, and the carbs fills muscles with glycogen. | |||||||||
| 4. EGGS | |||||||||
| The yolk contains vitamin B12, which facilitate healthy muscle contraction. This is how their get that 3D look. | |||||||||
| 5. BEEF | |||||||||
| The number one source of food for Creatine, which pulls water into your muscle cells to expand them. Eat beef the day before you workout. | |||||||||
| 6. PORK LOIN | |||||||||
| This protein is loaded with nitric oxide, ready to dilate your blood vessels | |||||||||
| 7. WATER | |||||||||
| 70% of muscles are made up of water. No water…no pump. | |||||||||
| ORGANIC FOOD | |||||||||
| 1. These foods are produced without antibiotics, hormones, pesticides, irradiation or bio-engineering. | |||||||||
| 2. Certain soil and water conservation methods must be followed. | |||||||||
| 3. There are rules about the humane treatment of animals. | |||||||||
| PANCAKE MIX | |||||||||
| 1. One box has 20% more sodium than the daily requirement. | |||||||||
| DITCH PASTA | |||||||||
| 1. I’m not saying to give up pasta. Just take a healthier alternative | |||||||||
| A. WHOLE GRAIN | |||||||||
| This grain is full of fiber and protein. | |||||||||
| B. BROWN RICE | |||||||||
| This is made gluten-free and easy to digest, but has a low amount of protein. | |||||||||
| C. LENTIL/BEAN-BASED | |||||||||
| This pasta packs a very high portion of fiber and protein. | |||||||||
| D. PROTEIN ENHANCHED | |||||||||
| This contains omega-3s from flaxseed to help joint pain, and extra protein from egg white. | |||||||||
| E. QUINOA | |||||||||
| Just like brown rice pasta it’s gluten-free, but it contains all nine essential proteins. | |||||||||
| THE BIG 8 | ||||||||
| You should always have these eight foods in your fridge. | ||||||||
| You’ll always have an array of healthy meals. | ||||||||
| They are eggs, chicken, sweet potatoes, quinoa, steak, kale, cheese, and avocado. |
MILKING IT
As a kid I drank a lot of milk. As I grow older I began experiencing abdominal cramps, diarrhea, and nausea after drinking cow’s milk. Only to realize I’m lactose intolerant, but have no fear I had other option in plant-based milks. If you’re experiencing this also, then look at these options.
1. SOY
Very high in protein and vitamins.
2. ALMOND
Low in protein and calories, but high in healthy fat for the heart. Also contains calcium and vitamins A and D.
3. COCONUT
Very high in saturated fat which could put on some weight. Contains vitamins B, C, and E.
4. OAT
Contains no saturated fat and cholesterol. Very high level of fiber.
EAT THE WEED
I’m not talking about that weed. I’m talking about the mineral filled, low-calorie snack call seaweed. You can add it to your smoothies or have it as a bag of chips. Either way it’s packed with calcium to help with muscle contractions, and the function of the nervous system. It’s also full of iron, which is need for energy to perform activities of daily living, and assist in our circulatory system.
Which improves blood flow. Just before an intense workout seaweed is a great benefit for energy.
MEATLESS TO MUSCLES
As we know muscles are built on protein, and meat is a very popular choose. Well, we have come a long way. You can now build quiet a physique on a plant-base diet. These lifters are vegetarians or vegans who has made the switch.
A. TYPES OF PLANT EATERS
1. LACTO-OVO
No meat, but does include dairy products and eggs.
2.FLEXITSRIAN
Some meat can be eaten occasionally.
3. FRUITARIAN
Fruits only, with nuts and seeds.
4 PESCO
Eat fish, seafood, eggs, and dairy.
5. VEGAN
All foods and products of animal origin are not eaten or worn.
6. RAW VEGAN
Same as a vegan, but only eats raw, uncooked plant foods.
B. HOW TO PUT IT TOGETHER
You want to consume an abundance of complete proteins, which are found in meat. In a plant-base diet you need to combine foods to achieve this goal. You need to eat more seeds, legumes, and nuts. Your food intake should come from foods that are rich in minerals, fiber, and vitamins. The problem with plant-base diets is they’re low in protein, and plant proteins isn’t high in leucine. The number one protein needed for muscle growth. Eat soy protein and hemp seeds, they both contain all eight essential amino acids that the body need. Your diet should include beans, since they’re rich in leucine. About 40% of your daily macros should come from protein.
C. HOW TO EAT TO BUILD MUSCLES ON A PLANT-BASE DIET
I. MEAT SUBSTITUTES
Tempeh, Seitan, Tofu
II. FRUITS
Bananas, Apples, Plums, Berries, Grapes, and all other types
III. VEGGIE
Broccoli, Zucchini, Beets, Sweet potatoes, Kale, Red peppers, and all other types
IV. NUTS AND SEEDS
Chia, Flax, Pumpkin, Sesame, and hemp seeds
Walnuts, Pistachios, Cashews, and macadamia nuts
V. OILS
Olive, Hemp, Coconut, and canola
VI. LEGUMES
Black, White, Pinto, Mung, Kidney, Lentils, and soybeans
VII. GRAINS
Bulgar, Oatmeal, Brown rice, Quinoa, Millet, Who;e-wheat breads, and all pastas
VIII. MILK
Almond, Soy, Rice
IX. POWDERS
Rice, Pea, Hemp, Peanut
Vegetarian and vegan diets could be low in calcium, iron, vitamins D, B12, and zinc. This is due to the lack of animal protein, but by combining all these foods. You will be able to hit all you nutritional needs.
MEET THE MUSHROOMS
Mushrooms are neither fruits or vegetables, but are known as fungi that are packed with a dense dose of nutrition. They are full of fiber, vitamins B, potassium, copper, and iron. They help boost our immune system, reduce pain,
and inflammation.
If you are vitamin D-deficient add mushrooms to your diet. Vitamin D is need to absorb calcium, which is essential in keeping muscles and bones strong. It’s a hormone that regulates genes that affect muscle building, muscle strength,
and muscle size. Type 2 muscle fibers which are necessary for explosive movements are extremely sensitive to vitamin D deficiency. If these fibers don’t get enough vitamin D they will atrophy.
This can also cause stress fractures, weakness, and frequent sickness. The deficiency also elevates blood pressure, which can decrease your strength levels. Add mushrooms to your diet to prevent these health problems.
BUILD MASS OR GET LEAN
Some of us wants to build mass, while others wish to get lean. Follow these simple food plans to reach your goal. Once you get the jif of the plan. Use the food catagories below to build a food plan of your liking.
Eat to build mass
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BREAKFAST
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MIDMORING
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LUNCH | ||||||
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3 whole eggs
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6 oz. canned tuna
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8 oz. ground turkey
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| 1 apple |
1 large wheat pita bread
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1 cup peas
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1 cup cheerios
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1 oz. cashews
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1 cup wild rice
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PREWORKOUT
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POSTWORKOUT
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DINNER | ||||||
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1 scoop of whey protein
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2 scoop of whey protein
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8 oz. top sirloin steak
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with water
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with water
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1 cup white rice
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1 medium banana
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1 medium cantaloupe
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1 sweet potatoes
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1 slice multigrain bread
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1 bagel medium plain
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1 medium carrot
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1 tbsp. peanut butter
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LATE EVENING
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1 cup oatmeal
Eat to get lean
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BREAKFAST
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MIDMORING
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LUNCH | ||||||
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2 whole eggs
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8 oz, salmon (atlantic)
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6 oz. skinless chicken breast
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1 medium tomato
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20 asparagus
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1/2 cup brown rice
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1 slice whole-wheat bread
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1/2 cup brown rice
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1/2 avocado
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1 cup strawberries
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PREWORKOUT
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POSTWORKOUT
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DINNER | ||||||
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1 scoop of whey protein
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1 scoop of whey protein
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6 oz. turkey breast
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with water
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with water
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1 can green beans
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1 cup blueberries
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1 baked potato
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1 cup cauliflower
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LATE EVENING
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1 cup oatmeal
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SPUD-NIK
Bodybuilders comsume a lot of potatoes, they are pucked with vitamins c and B6, both known for promoting healthy muscles. They also have a high content of potassium, which makes them one of the best sources of electrolytes for the body, but when it comes to cooking, they are not created equally. I’m going to break down three varieties of potatoes and what each is best suited for.
STARCHY
These are your local potatoes you find in the supermarket. They are high in starch and low in moisture, making them fluffy inside. The problem is if they are cooked to long. They tend to lose their shape. Don’t use them in casseroles or mash potatoes. They are great for baking, mashing, and frying.
VARIETIES: Russet, Idaho, sweet
USE FOR: Baked potatoes, fries, mash potatoes
WAXY
These potatoes are found at you farmers market. They are creamier and moister than the average potatoes, and doesn’t lose their shape after cooking. Their increased moisture means you shouldn’t deep-fry them, because oil and water don’t mix.
VARIETIES: Red potatoes, new potatoes, fingerlings
USE FOR: Roasting, casseroles, potato salads
ALL-PURPOSE
HOME HEALTH
The starch level in these potatoes falls between starchy and waxy. They are good for baking and frying, and can stand up to most cooking method they are put through.
VARIETIES: Yukon gold, purple peruvian, all blue
USE FOR: Everything
| FRUITS | |||||||||
| GRAPE JUICE | |||||||||
| 1. Increases antioxidant capacity and vitamin a in the body. | |||||||||
| 2. It promotes metabolic health and inproves endurance. | |||||||||
| DRIED PLUMS | |||||||||
| 1. Helps in a high-protein diet. | |||||||||
| 2. Increase fiber consumption. | |||||||||
| 3. Helps to gain muscle mass. | |||||||||
| BERRIES | |||||||||
| 1. Helps in the prevention of a variety of cancers. | |||||||||
| 2. Rich in antioxidants vitamins C & E, both which are necessary for proper immune function. | |||||||||
| 3. Good source of fiber. | |||||||||
| 4. Has minerals like calcium, magnesium, folate, and potassium. | |||||||||
| 5. Helps in exercise-induced muscle damage (EIMD) and muscle recovery. | |||||||||
| 6. The antioxidants from berries helps diminish damage from stress, oxidation, and inflammation during recovery. | |||||||||
| 7. Phytochemical in berries may improve memory, increase bone density, prevent blood sugar spike and heart disease. | |||||||||
| 8. Have 4-5 servings a week. | |||||||||
| BERRIES | |||||||||
| A. BLUEBERRIES | |||||||||
| Has a high content of antioxidant power, may reduce blood pressure and blood vessel stiffness. | |||||||||
| B. BLACKBERRIES | |||||||||
| May protect against gum disease, improve balance, and coordination. | |||||||||
| C. STRAWBERRIES | |||||||||
| Helps in the regulation of blood sugar, which leads to better weight control | |||||||||
| D. RASPBERRIES | |||||||||
| Help to increase fat cell metabolism. | |||||||||
| FRUITS | |||||||||
| 1. The body doesn’t metabolize fructose well. | |||||||||
| 2. Fructose gets processed in the liver. | |||||||||
| 3. This leads to greater insulin release and body-fat storage. | |||||||||
| 4. Excess fructose in the body can lead to: type-2 diabetes, heart disease, and cancer. | |||||||||
| 5. The fiber in fruits helps to reduce fructose impact on insulin release. | |||||||||
| 6. Don’t eat fruits later in the day to cut down on fructose. | |||||||||
| ORANGES | |||||||||
| 1. Oranges are a water-soluble nutrient. | |||||||||
| 2. The vitamin C has been shown to cut respiratory symptoms after strenuous exercise. | |||||||||
APPLES
1 large will help build muscles or lose weight. Eat this 1 hour preworkout.
BANANA
1 medium will help build muscles or lose weight. Eat this 1 hour preworkout.
BLUEBERRIES
1 cup will help build muscles or lose weight. Eat this 1 hour preworkout.
CANTALOUPE
1 medium will help build muscles. Eat this an hour within postworkout.
GRAPEFRUIT
A half will help lose weight.
STRAWBERRIES
1 cup will help build muscles or lose weight. Eat this 1 hour preworkout.
ORANGE
1 large will help build muscles or lose weight. Eat this 1 hour preworkout.
| EGGS, BEANS AND NUTS | ||||||||
| EGG WHITE | ||||||||
| 1. Contains 100% of protein w/ no fats or carbs calories. | ||||||||
| 2. Use to get in protein quickly when it’s your goal. | ||||||||
| WHOLE EGGS | ||||||||
| 1. Contains all three micro-nutrients. | ||||||||
| 2. The healthy fats slows protein absorption, so it stays w/ your longer. | ||||||||
| 3. Helps in the production of testosterone. | ||||||||
| HUMMUS | ||||||||
| 1. It’s a slow-digestion carb. | ||||||||
| 2. It won’t spike insulin too high. | ||||||||
EGGS
1 large egg will help lose weight
ALMONDS
1 oz. will help build muscles or lose weight.
CASHEWS
1 oz. will help build muscles.
MIXED NUTS
1 oz. will help build muscles or lose weight.
PEANUT BUTTER
1 tbsp. will help build muscles.
WALNUTS
1 oz. will help lose weight.
| FATS | |||||||||
| BUTTER | |||||||||
| 1. Cardiovascular disease are not affected by saturated fats or polyunsaturated fats. | |||||||||
| 2. Avoid butter if you have high cholesterol levels. | |||||||||
LOW-FAT (1%) COTTAGE CHEESE
8 oz. will help lose weight.
AVOCADO
A half will help build muscles or lose weight.
| FISH, MEAT, AND POULTRY | |||||||||
| BRANZINO | |||||||||
| 1. A fish that is high in OMEGA-3 fats. | |||||||||
| 2. Lower your risk of heart attacks, depression, strokes, Alzheimer’s and diabetes. | |||||||||
| 3. Eat 2-3 times a week. | |||||||||
| PORK CHOP | |||||||||
| 1. When trimmed of fat, it has the same macro value as white-meat chicken. | |||||||||
| GOOD FISH, BAD FISH | |||||||||
| 1. You want fish caught in the u. s. (Alaska) or Canada. | |||||||||
| 2. Stay away from Asian. | |||||||||
| 3. Get wild-caught, it has less of an impact on the environment. | |||||||||
| 4. If you go farmed arctic chair, rainbow trout, and salmon from Chile or Norway has decent amount of OMEGA-3. | |||||||||
| 5. Be careful with salmon, it has a very high fat content, eat once a week! | |||||||||
| 6. Tilefish, shark, sword fish and tuna should be avoided because of their mercury levels. | |||||||||
| OFFAL MEATS | |||||||||
| 1. These are organ meats. | |||||||||
| 2. They are the liver, lungs, heart, brains, and tongue. | |||||||||
| 3. These meats are packed with protein, vitamin B, selenium, and iron. | |||||||||
| 4. Just be aware these meats tend to be high in cholesterol. | |||||||||
| 5. They’re usually much cheaper. | |||||||||
BEEF JERKY
1 oz. to build muscles.
FLANK STEAK
8 oz. will help build muscles.
GROUND BEEF
8 oz. will help build muscles.
SALMON (ATLANTIC)
8 oz. will help build muscles.
SKINLESS CHICKEN BREAST
6 oz. will help build muscles or lose weight.
TOP SIRLOIN STEAK
8 oz. will help build muscles.
TUNA
6 oz. will help build muscles.
TURKEY BREAST
6 oz. will help build muscles or lose weight.
SKINLESS CHICKEN THIGH
1 thigh will help build muscles.
LAMB
1. Load with protein
2. Pasture raised, meaning it lacks added hormones and antibiotics
3. The fat it contains is more healthy due to how it’s raised.
| VEGETABLES | |||
| ASPARAGUS | |||
| 1. Helps to drop water and sodium. | |||
| 2. It’s high in folic acid, vitamins A, C, E, and K. | |||
| 3. Contains a natural diuretic. | |||
| SPINACH | |||
| 1. Full of nitrates | |||
| 2. A compound known for improving muscular strength. | |||
BAKED POTATO
1 medium will help build muscles.
BROCCOLI
1 cup will help lose weight.
BRUSSELS SPROUTS
1 cup will help lose weight.
CARROT
1 medium will help lose weight.
CAULIFLOWER
1 cup will help lose weight.
CORN
1 cup will help build muscles..
GREEN BEANS
1 cup will help lose weight.
PEAS
1 cup will help build muscles..
SWEET POTATO
1 medium will help build muscles or lose weight.
TOMATO
1 medium will help to lose weight.
TURNIPS
1. 1 cup of turnips is pack with magnesium, calcium, and vitamin c.
2. They help with digestion issues.
3. Helps lower blood pressure and reduces cancer risk.
BREAD, CEREAL, AND RICE
BAGEL
1 medium plain will help build muscles. Eat this an hour within postworkout.
BROWN RICE
1 cup will help build muscles or lose weight.
CHEERIOS
1 cup will help build muscles. Eat this an hour within postworkout.
ENGLISH MUFFIN
1 cup will help build muscles. Eat this an hour within postworkout.
MULTIGRAIN BREAD
1 slice will help build muscles or lose weight. Eat this an hour preworkout.
OATMEAL
1 cup cooked or plain will help build muscles or lose weight. Eat this an hour preworkout.
PITA BREAD
1 large, wheat will help build muscles or lose weight. Eat this an hour preworkout.
WHITE RICE
1 cup will help build muscles. Eat this an hour within postworkout.
WHOLE-WHEAT BREAD
1 slice will help build muscles or lose weight. Eat this an hour preworkout.
WILD RICE
1 cup will help build muscles or lose weight.
| FOOD FIGHT | |||||||||
| OATMEAL VS. GRANOLA | |||||||||
| 1. You’re about to start your day, and trying to decide which cereal would be best for starting your day. | |||||||||
| 2. Both of these foods can be healthy if eaten correctly. | |||||||||
| 3. Limit you intake to a half-cup and mix in berries, chai seeds, flax seeds, walnuts and almonds. | |||||||||
| OATMEAL | GRANOLA | ||||||||
| CALORIES: | 143 | 358 | |||||||
| PROTEIN: | 7g | 12g | |||||||
| CARBS: | 20g | 39g | |||||||
| SUGAR: | 6.5g | 18g | |||||||
| FIBER: | 2g | 5g | |||||||
| 4. Oatmeal is more likely to satisfy your hunger and is clearly the winner. | |||||||||
| POKE BOWL VS. SUSHI ROLL | |||||||||
| 1. If you’re getting the poke bowl fill it with kale or quinoa. | |||||||||
| 2. Ask for half greens and half rice. | |||||||||
| 3. The sushi roll is filled with nutrient-devoid rice, but the problem is the mayo. | |||||||||
| 4. Order your poke plain and add lemon or wasabi for flavor. | |||||||||
| 5. Top it off with mango, avocado, cucumber, and onions | |||||||||
| POKE BOWL | SUSHI ROLL | ||||||||
| CALORIES: | 570 | 480 | |||||||
| PROTEIN: | 28g | 22g | |||||||
| CARBS: | 55g | 62g | |||||||
| SUGAR: | 0g | 0g | |||||||
| FIBER: | 4g | 1g | |||||||
| FAT: | 24g | 16g | |||||||
| 6. The bowl might have a high amount of calories, but more nutritional value and wins the fight. | |||||||||
| COLE SLAW VS POTATO SALAD | |||||||||
| It’s summer time and family cookouts’s, but which side is healthier. | |||||||||
| 1. Their are both loaded with mayo. | |||||||||
| 2. Mixing potato and mayo is combining a starch and fat, a recipe for weight gain. | |||||||||
| 3. Use plain Greek yogurt instead to bump up the protein value. | |||||||||
| 4. When you make slaw you use a lot of veggies. | |||||||||
| COLE SLOW | POTATO SALAD | ||||||||
| CALORIES: | 170 | 260 | |||||||
| PROTEIN: | 1g | 3g | |||||||
| CARBS: | 16g | 21g | |||||||
| FAT: | 12g | 18g | |||||||
| 6. Cole slaw wins because of all the veggies that goes into it. | |||||||||
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HEALTHY FAST-FOOD |
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| HARDEE’S/CARL’S JR. | |||||||||
| PRE-WORKOUT MEAL | POST WORKOUT MEAL | ||||||||
| CHARBROILED BBQ CHICKEN SANDWICH | REDHOOK BEER-BATTERED COD FISH SANDWICH | ||||||||
| 1. Has protein to sustain energy. | 1. After a workout you need you build your glycogen levels back up w/ carbs and proteins. | ||||||||
| 2. Has complex carbs to fuel muscles. | 2. This is to jump start the muscle repair and the refueling of new protein. | ||||||||
| WENDY’S | |||||||||
| PRE-WORKOUT MEAL | POST WORKOUT MEAL | ||||||||
| JR. HAMBURGER AND APPLE SLICE | GRILLED BBQ CHICKEN SANDWICH & SMALL RICH & MEATY CHILI | ||||||||
| 1. Has protein to sustain energy. | 1. After a workout you need to build your glycogen levels back up w/ carbs and proteins. | ||||||||
| 2. Has complex carbs to fuel muscles. | 2. This is to jump start the muscle repair and the refueling of new protein. | ||||||||
| PAPA JOHN’S | |||||||||
| PRE-WORKOUT MEAL | POST WORKOUT MEAL | ||||||||
| 2 slices of lighter choice grilled chicken and Canadian bacon large with thin crust | 3 slices of lighter choice chicken and veggie large with thin crust | ||||||||
| 1. Has protein to sustain energy. | 1. After a workout you need to build your glycogen levels back up with carbs and proteins | ||||||||
| 2. Has complex carbs to fuel muscles. | 2. This is to jump start the muscle repair and the refueling of new protein | ||||||||