At the very onset of my transformation, I read 4 books - Biggest Loser, Enhanced Muscle building Techniques, Body Rx, and All you need to know about fat Loss. I tailored the diet from what I learned from them. In 11 months I dropped 70 pounds of fat and put on muscle. These are the principles and the menu that has bought me life altering, consistent results.
================================================== ==
THESE ARE WHAT MAKES A PERSON FAT - AVOID THESE!
sugar and high fructose corn syrup; anything with refined in the ingredients is trouble; beer and alcohol
Cooking:
Use Pam or a DAB of extra v. olive oil - remember, oil is very calorie laden
These are great - Salsa , Mrs Dash, I Can't Believe Its not Butter spray
Allow yourself 2 DIET sodas per day
Try to drink 1 gallon of water daily. I hate peeing all day long BUT the benefits are worth it! This makes the body less acidic, flushed, and Ive found it keeps fatloss consistent
Keep a food journal of everything you eat!!
Finally, ya gotta move. As much as I hate cardio, I'd still be morbidly obese if I didn't suck it up and do my 45 minute walks every day last year. Don't negotiate with yourself cuz it never turns out good. Just strap on your dogs and do it - the alternative is staying fat
Supplements:
Whey Protein, Fish Oil (3x per day), multivitamin, L-Carnitine (optional)
=================================================
This has been my typical menu - with great results:
Wake 5am: 2 scoops whey protein (with water) 50 minute walk
7am) 3 eggs, 1/2 cup cooked oatmeal (splenda, cinnamon)
10) chicken breast, 2 slices fat free cheese, 1/2 cup cooked brown rice, green vegetables
12-1) 1 pack quaker weight control oatmeal, small handful walnuts, 2 scoop whey protein
Snack) Pure Protein bar (chocolate peanut butter or chewy chocolate chip only)
Workout; cardio 20-30 minutes - Protein drink (50 grams)
5) Lean steak, chicken breast, or big can of tuna; green vegetable
9) 3 eggs, 4-5 turkey slices
This comes very close to:
Cals - 2500
Fat - 68
Carbs - 130
Protein - 280
** To keep calories dynamic and prevent plateaus, everyday I vary the amount of starchy carbs (rice and oatmeal). 1 day I measure with 1/2 cup - the next day I'll use a 1/3 cup.
** I eliminate all the excess salt, cheese, salsa, and diet sodas on Friday night so I don't retain water on my Sunday morning weigh in. Those weight fluctuations made me crazy so I avoid them at all costs. Remember - Creatine makes you hold water, so you will have serious weight fluctuations if you use it
The pic below shows my transformation and the power of this program, just give it a second to load.Thats all there is to it! Stay focused, stay positive, and stick with it!!! Best of luck to ya
