Shredded

You can call it leaning out, toning, or muscle striation. 

CARB CONTROL
1. To stay lean and gain muscles you need to increase your carbs.
2. Take in 2g per pound of body weight each day.
Breakfast – slow-digesting and fibrous
Oatmeal and orange
Mid-Day Snack – slow-digesting and fibrous
Brown rice and broccoli
Lunch –  Starchy
Baked potato
Pre-Workout – Fast-digesting and starchy
Sugar and white rice
Post-Workout – Fast-digestion
Sugar
Dinner – slow-digesting and fibrous
Yam and spinach
KNOW YOUR CARBS
A. SLOW-DIGESTING
Yams, brown rice, pancakes, oatmeal
B. FAST-DIGESTING
Sugar, honey, syrup
C. STARCHY
Pasta, whole-wheat bread, white rice, potatoes
D. FIBROUS
Vegetables, beans, legumes, fruits
1. Fast-digesting carbs release insulin for muscle building and fat storage.
2. Slow – digesting carbs provide sustained energy and spike insulin less.
3. Slow – digesting carbs allows you to use it’s calories for energy expenditure over a greater length of time.

 

BODY TYPES
1. ECTOMORPH
A. You’re naturally lean.
B. Muscle gain is challenging.
THE FIX:
1. Increase your calorie intake
2. Consume slow-digesting carbs, healthy fats, and protein.
WHAT TO EAT: COMPLEX CARBS
Brown rice and pasta, bagels, yams, and sweet potatoes
2. MESOMORPH
A. You have an athletic build.
B. Muscle gain comes naturally.
c. You also gain a moderate amount of body fat as you grow.
THE FIX:
1. Cut down on sugary foods, drinks, and fried food.
2. Two cheat meals a week.
WHAT TO EAT: WHOLESOME FOODS
Lean meat, vegetables, and complex foods
3. ENDOMORPH
a. You add weight easily and most of it is body fat.
b. The benefit is your stored fat could be use as fuel for muscle growth.
THE FIX:
1. This body type actually boost metabolic rate to dramatically  improve your appearance.
2. Reduce calories,  don’t go crazy.
3. Pay attention to your RMR.
WHAT TO EAT: 
Up your protein and healthy fats.

 

CALORIE BURNING
TOTAL ENERGY EXPENDITURE
1. TEE is the total number of calories you burn everyday.
2. It’s broken into two parts.
A. Rest metabolic rate
1. Accounts for 60% of your daily caloric expenditure.
2. These are the calories you burn just for being physiological.
3. At sleep organ use calorie burning.
B. Thermic Effect
1. Accounts for 40% of your daily caloric expenditure.
2. This is the heat and energy released in the reaction to exercise,  ADL, and our food consumption.
3. Food consumption accounts for 5-10% of tee:  digestion, absorption,  and metabolism of nutrients.
4. Workouts and other physical expenditures account for 30% of your TEE
CALCULATING RMR
1. Multiply your body weight in pounds by 4.54

200 x 4.54 = 908.
2. Multiply your heIght in inches by 2.54

64 x 2.54 = 162.
3. Multiply your age by 5

50 x 5 = 250.
4. Men: add the first two line and subtract line 3 then add 5.
4. Women: add the first two line and subtract line 3 then subtract 161.
RMR = 908 + 162 – 250 + 5 =  825
FAT-BURNING FOUR
1. These are the training variables you can control to maximize the amount of fat you can burn through weight training.
A. EXERCISE SELECTION
1. Use free-weight, multi-joint exercises.
2. These exercises utilize more muscle groups to help the target muscle.
3. Use the multi-joint moves to burn more fat.
4. Do squats, bench press, shoulder press, and the bent-over row.
B. WEIGHT AND REPS
1. If you want to burn fat in the moment, then lift light weight with high reps.
2. You will burn your most fat during the workout.
3. The more reps you do, the more calories you burn.
4. If you want to burn fat for days, then lift heavy weight with low reps.
5. Your body will burn fat up to forty-eight hours later.
6. Use both method in your program.
C. REP SPEED
1. Explosive rep speed is how fast you do your number of reps.
2. The faster you move the weight, more fat you burn.
3. You want to use a low weight to complete 25 reps.
4. This could be use to warm-up .
D. REST PERIOD
1. The shorter your rest period, the more fat you burn during and after you workout.
2. One way to ensure short rest periods is by doing supersets.
3. This is when you perform an two exercise back-to-back with no rest.

 

SPRINT TO SHRED

Have you ever seen a sprinter that wasn’t ripped. Sprinting is a great aerobic exercise to lose fat. The magic comes from the intensity that goes into the workout producing excess post-exercise oxygen consumption (EPOC). This is the amount of calories we continue to burn after the workout is over.
The higher the intensity, the higher your EPOC effect will be. The benefits of sprinting is no equipment is need, it burns a lot of calories in a short period, it builds and preserves lean muscles, and improves athleticism.

This is how the workout runs

SPRINT                                            SPRINT

5 yards                                            40 yards

10 yards                                             20 yards

20 yards                                             10 yards

40 yards                                              5 yards

It shouldn’t take no longer than 30 minutes to complete this workout.
It only needs to be done three days a week with a rest day in between.
During the workout you only rest when you’re walking back to the start.

 

EATING TO SHRED

When it comes to leaning out focus on better eating habits.

1. Breakfast should contain 30-50 grams of protein with a tablespoon of fat.
This will help with cravings later in the day. Start your morning with fibrous fruits  to control blood sugar. Which allows you to sustain your energy level throughout the day.

2. Protein is the hardest nutrient for the body to digest, causing more of a fat-burning effect. Eat more cruciferous vegetables, because they increase thermogenesis and decrease water retention.

3. Don’t cut carbs to fast. We need carbs to replenish our glycogen, which keeps the muscles looking full as we lean out. Carbs also aid in protein-synthesis-working with protein to build muscles. Fats should be cut first, because they are the most dense calories. Also, change the sources of fat in your diet. Fats raises insulin levels. Which is known for blocking fat release. Your fats intake should become more unsaturated fats, because they are less of an effect on insulin. Drop your intake of read meat, and get your fats from nuts and olive oil.

 

THE PREP

Weeks 8 to 5

A. STAY MENTALLY STRONG

The first four weeks are the most difficult, because after four weeks your body fat will be down, but you might not be able to see it, because of your off-season weight gain your skin has been stretched. It just needs more time to adhere ad “shrink-wrap” around your muscles. This can make you appear smaller and flatter, but this is a normal part of the process, it will all pay off in the end.

B. DIET

This is a slightly updated list of high-quality foods that should be included in your diet, and a simple meal plan to put things together. As the weeks move forward, more foods will be removed, and the macronutrient will be adjusted. This will allow continuous progress every week up until show day.

PROTEINS

96% lean beef, 99% lean chopped turkey meat, turkey and chicken breast, steak, egg white, game meats, white fish, nonfat cottage cheese, protein powder (have no more than three a day)

CARBS

Brown and white rice, sweet and white potatos, whole-grain bread, oatmeal,
cream of wheat, quinoa, rice cakes, pasta

VEGETABLES

All of colored types

FATS

Walnuts, peanuts, almonds, avocado, olive oil, fish oil, flax oil, coconut oil, nut butter

C. WEEK 8 – 5 DIET ADJUSTMENTS

In the following weeks you’re going to increase your lean beef and lean turkey intake. we’re removing fruits and chedder cheese from the food list. At this point we’re focusing on lowering fat intake.

As healthy as fruits are, they contain fructose (fruit suger) which isn’t an optimal carb when fat loss is your goal

We’re removing chedder cheese to focus more on essential fats.

A SIMPLE FOOD PLAN

 

POST-WORKOUT

If you can’t eat six times a day. Don’t worry about it, but make sure to have three square meals. Have a protein shake with those three meals. Do not have more than three shakes a day. Do not substitude shakes for meals.

INTAKE FOR THE DAY

PROTEIN – 286g = 1140 cal
Carbs – 165g = 660 cal
fats – 28g = 252 cal

Around 2000 calories a day.

D. SUPPLEMENT

In the next four weeks your goals are two increase muscle retention, increase strength and power, enhance muscular endurance, and improve general health. You can use the following supplements to accomplish these goals, but before I give you the list. I have never used any of these ingrediends. I rather use supplements that increase blood flow and a pump to my muscles.

Use these ingredients to maximize your pump:

Citrulline malate, beetroot extract, agmatine sulfate, and glycerol.

As you blood flow increases, there will be a greater delivery of nutrients, hormones, and oxygen going towards the target muscles.

THE LIST

CREATINE
BETA-ALANINE
BCAA
MULTIVITAMIN/MINERAL
FISH OIL
L-LEUCINE

PRE-WORKOUT

THERMOGENIC FAT BURNER

You must make sure your heart can handle the side effects associated with fat burners, such as jitters, racing heart, anxiety, and overheating. The purpose of fat burners are to increase metabolism, fat burning, energy, and focus.

E. CARDIO

Cardio should be increased in small increments to allow steady loss of body fat while maintaining your amount of lean muscle mass. You can divide your 40-plus sessions into two halves. You can perform the first half in the morning before meal 1, and the other half in the evening.

THE PLAN FOR CARDIO WEEKS 8 T0 5

8 WEEKS OUT

40 minutes on off days and 20 minutes on workout days

7 WEEKS OUT

40 minutes on off days and 25 minutes on workout days

6 WEEKS OUT

45 minutes on off days and 25 minutes on workout days

5 WEEKS OUT

50 minutes on off days and 25 minutes on workout days

F. TRAINING TECHNIQUES

In weeks 12 – 9 you were at you heaviest weight. At that time we were using the power technique, which involves heavy explosive lifts with low reps, with slow eccentric control. In weeks 8 – 5 you start using the rep range techinque. Now that your body fat is dropping, cardio has increase, and calories intake has dropped. You can’t expect your joints to still handle heavy weights.

Your abs workout should be done at a faster tempo with lower reps, but not with really heavy weight.  All weighted exerciser should be done with lower reps, and body weight exercises should be done with higher reps.

 

TIPS TO SHRED

1. MORE SLEEP

People who sleep less than six hours a night weighed 5.4 pounds more and were 15% more likely to be overweight than those who slept for more than seven hours a night. Our appetite is assisted by two hormones. leptin which controls your appetite, and ghrelin which makes you crave food. The less you sleep, the more your ghrelin increases causing you to eat more calories per day. Aim for eight hours a day.

2. SNACKS

In the last 30 years, snack sizes has increased by 220 calories, turning them into a meal. In two weeks that healthy snack you think you’re eating, can contribute to an extra pound of fat. You can curve your cravings by eating lean nutritious snacks.

3. DRINK LESS

Remove all beverages not call water. These are the real culprit behind your
weight loss troubles – not your metabolism. You should limit your intake
of soda and fruit juice to cut your calories for the day in half. Stick to
drinking water, coffee, and teas.

4. HIT THE WEIGHTS

If you hit the gym three days a week and perform resistance training.
This will ramp up your metabolism causing more calories to burn.

5. GO HEAVY

Not only should you hit the gym 3x a week, but should be lifting heavy shit.
Thea heavier you lift, the more fat you born, increasing your metabolism
as you sleep.

6. EAT MORE PROTEIN

Protein controls your blood sugar, reduces hunger, and burns more calories
during the digestion process. About 30% of all meals should consist of
protein.

7. EAT THE FAT

Fat is good! Just stay away from fried foods, trans fat, and partially
hydrogenated oils. Your diet should include the following fatty
foods: beef, pork, eggs, sour cream, cheese, milk, red meat,
nuts, avacados, and healthy oils.

8. No diet foods.

If you want to ruin you diet eat “diet” foods. They are the worst thing for
weight lose. They are filled with preservatives, artificial aweeteners,
and chemicals that are designed to trick the brain. All this does is
increase your want for food. They contain no nutritional nutrients
that protects your general health. All those artificial sugars could
lead to higher belly fat, blood sugar, and cholesterol. Eat more,
unprocessed foods, fresh produce, and fewer prepackaged foods.

9. CHEW IT

The more time you chew your food. The less you eat. It takes
about 20 minutes for the stomach to process food, and
then tell the brain you’re full. Eating slower will leave you
more satisfied and full.

10. STRESS LESS

When we stress the body releases a hormone known as ghrelin, that
makes us hungry and crave food. When ghrelin levels are high. The
body isn’t able to achieve satisfaction causing us to eat more, and
put on more pounds.

 

MY HORMONES

I hear it all the time from my clients. I can’t lose weight because of
my hormones. Most of the time it’s due to their diet and lack of
evercise, hormones does play a major impact on our weight, but
you can use these body chemicals to your advantage.

LEPTIN

Leptin is a hormone that makes you feel full, but excess body fat
can cause a condition known as leptin resistance. it’s believed that
fat cells gives off inflammatory chemicals that blocks leptin from doing
its job, leaving the body thing it’s starving. The body goes into survival
mode, slowing down your metabolism making you feel constantly
hungry and forcing you to eat. Don’t worry! this is an easy fix.

Just a little tweak of diet and exercise can fix leptin resistance. If you
start your day with a cup of vegetables. It will keep you full for a longer
period of time throughout the day. They also contain essential antioxidants
and vitamins that reduces inflammation that blocks leptin from doing its job.
Which lessen your craving and leads to weight loss.

CORTISOL

This hormone is released by the adrenal glands that causes stress. When stress levels are high the body craves high-sugar food. Corisol is known for causing belly fat, and giving energy for fight or flee. Cortisol can be combated by eating folate-rich foods like spinach and beans.

SEROTONIN

Serotonin is a hormone that calms you down, suppresses your appetite, and aids in sleep. Serotonin is made by the body by foods containing vitamins B3. The body then converts serotonin into melatonin. This hormone is critical to our sleep pattern. Vitamin B can be found in lentils, poultry, and beef.

INSULIN

The job of insulin is to remove excess sugar from the bloodstream. When
our meals consist of excess carbs or sugary drinks it raises our blood sugar.
The excess sugar then gets stored as fat, and can cause a condition
known as insulin resistance. This is when cells be come less responsive
to the hormone, and could lead to diabetes.

You want to keep your insulin level under contro, because when it spikes
fats then becomes immobilize and can’t be used for energy. You will
need to cut back on processed, refined carbs like white pasta and bread.
You should incorporate more fiber into your diet, because it slows down
the absorption of sugar into the bloodstream. Another way to control
your insulin level is to eat smaller portions at frequent times throughtout
the day. This will control your sugar consumption.

IRISIN

Irisin is a hormone that’s produced by muscle tissue and released during
exercising. Irisin produces brown fat (good fat) which is known for causing
weight loss. It also seems to reduce insulin resistance. Shivering is also
known to produce irisin. When body temperature drops, muscles begin to
shake in small movements, causing the body to warm up and expend energy
to lose weight.

 

JUMP-START WEIGHT LOSS

You need to eat more food. Don’t clear your eyes! you read right. Your
diet need to consist of more nutrient-dense foods with fewer calories
that will leave you full. This is known as carb-swapping. It involves
replacimg any processed carbs (bread, pasta, and rice) with fruits and
vegetables. Fruits and vegetables are perfect for weight loss, because
they are filled with vitamins and minerals and low in calories. They are
full of fiber to fight off hunger, and the sugar in fruits won’t impact
your insulin levels thus avoiding fat storage. Making them ideal
to jump-start your weight.

 

STOP THE COUNT

I think the worst thing to tell a client that wants to loss weight is to
count calories. It can lead to a stressful situation and failure. You need
to eat quality foods that will help you lose weight, without minimizing
the amount of food you eat. So, here is a plan that gives you all the
benefits of counting calories–without the math. This plan will help
you burn fat, enjoy food with no guilt, and help you feel better
about yourself.

1. LIFT WEIGHTS

The first part of the plan has nothing to do with food. It’s the building
block around your nutritiiom plan. The more muscles you build the more
calories you burn just by standing still. Three days of workouts a week
can boost your metabolism. a 30-45 minutes workout will get you leaner.

2. I’M GOING GREEN

This isn’t about saving the planet. It’s about saving your fucking self.
Remember when mama use to tell you to eat your vegetables. Well!
Turns out she was right. What she didn’t know was all the health
benefits they carried for the heart, your mood, sex life, and cancer
pervention especially the green ones like asparagus, broccoli, celery,
cucumber, edamame. green leaves, green bean, kale, leek, lettuce.
pea, spinach, zucchini and many more. When it comes to eating
your greens one of its biggest benefits is weight loss. Eat as much
as you like, because vegetables are low in calories, rev up the fat
burning process, and keeps you full longer, so you won’t overeat.

3. KEEP IT NATURAL

We all have our guilty pleasure, and mines like many others are sweets. I love cakes, cookies and ice cream, but all these tasty treats are loaded with processed sugar that spikes and crashes our blood sugar. Which leads to craving and bingeing of more sugar. We can cut this down by eating life natural nature sweets. They all come from fruits.

4. PROTEIN UP

Just eating protein causes weight loss, because the body has to use more energy to digest it, causing the body to burn more calories. It keeps you satisfy and is less likely to be stored as fat. Increasing your protein intake also helps in maintaining muscles, and promoting weight loss. Eat these list of foods to up your protein intake

A. MEAT: chicken, beef, pork, lamb

B. FGGS: whole eggs and egg whites

C. SOY: tofu, black beans, soybeans

D. FISH: halibut, snapper, salmon, sardines

E. BEANS: lupini beans, black beans, pinto beans

F. SHELLFISH: shrimp, crab clams, lobster, scallops

G. PROTEIN POWDER: whey, egg, or plant base (pea, pumpin seed, etc)

5. DRINK MORE

This is something that a lot of people trying to lose weight doesn’t know. If you become dehydrated you body won’t metabolize fat efficiently, causing the body to hold onto what it has, leading to bloating. You what to hydrate with water or tea. While cutting back on soda and juices.