Starting Weight Feb 1 -212 lbs 41% BF
May 20th Weight -176lbs 31% BF
Total Weight Loss- 36lbs
Metabolic Type: Protein Type Fast Oxidizer
Diet-Calorie cycle between workout days and non-workout days
Supplements:
Digestive Enzyme
Phytoganix Super food
Krill oil
Multivitamin according to Metabolic Type
Vit D
Glutamine
L-Carnitine with Chromium
Sample Menu for Workout Day: 1750 calories
Meal 1
Protein Shake -Jay Robb
All Natural Peanut Butter
Psyllium Husk
Fruit
Snack-
2 Whole Cage Free Organic Eggs
Veggies
Lunch
Animal Protein with Avocado and 1 cup raw veggies
Snack-
2%Greek Yogurt with Flax and berries
Dinner-
Grass Fed Beef
Coconut Oil
Stir fry with Wild Rice
Pre/During/Post Nutrition Shake 20g Protein Shot
Monday- 20 min max effort Interval Training
Tues- Strength Work
Wed- off
Thurs- 30-40 min Steady State Cardio
Fri- Strength Work
Sat- 20 min max effort Interval Training
Sun- Strength Work plus Cardio
Wednesday, May 20, 2009
Friday, May 15, 2009
Breakfast the Most Important Lie of the Day
Hmmmm...
Know where you can almost always find some unintentional humor? Just give a close reading to processed food packaging. Hilarious!
We'll start off the Nutritional Label fun with that 100 percent reliable source of humor: the FDA.
--------------------------------------------
Comedy central
--------------------------------------------
FDA announced a permanent injunction against two food companies that were making claims such as: "Chemicals found in cherries may help fight diabetes."
Two different studies - one a lab study and one an animal study - have shown that anthocyanins (antioxidant compounds found in tart cherries) may help reduce the risk of type 2 diabetes. But the FDA has ordered the companies to stop making the claims "...until the products are approved by the FDA as new drugs..."
That's right: as new drugs. Cherries.
Meanwhile, if you go to the web site for Kellogg's Smart Start cereal, you'll find these impressive claims, which (we can assume) the FDA is just fine with: "Smart Start® Healthy Heart has ingredients that can help lower BOTH blood pressure and cholesterol, and it tastes great."
Tastes great? Okay, but does Smart Start taste as great as, say, Honeycomb cereal? But that's not fair, because Honeycomb is just a sugar-laden kids' cereal, right? Well, let's compare a few items on the nutrition labels.
* Calories:
Smart Start: 190
Honeycomb: 120
* Carbohydrates
Smart Start: 43
Honeycomb: 27
* Sugars
Smart Start: 14 grams
Honeycomb: 10 grams
* High Fructose Corn Syrup
Smart Start: HFCS appears in the ingredients list
Honeycomb: Zero HFCS
--------------------------------------------
Back up the syrup truck
--------------------------------------------
Now how in the world could Smart Start, a cereal that's pitched to adults with a strong heart health slant, fall short in every one of those categories when compared to a cereal that has cartoon figures on the packaging?
And ESPECIALLY in the category of high fructose corn syrup! Steady HFCS intake has been linked to weight gain, higher triglyceride levels, higher LDL cholesterol, and a decrease in insulin sensitivity - not really what you're looking for when you want to help your heart.
And here's the kicker: All the amounts listed above are for one cup of Smart Start and a cup AND A HALF of Honeycomb. The kids' cereal simply blows Smart Start away!
The Smart Start web site poses this question: "Ever wonder how you can have a healthier breakfast without sacrificing taste?"
Sure. You can choose Honeycomb over Smart Start. Or you could even choose Froot Loops: One cup contains 120 calories, 1 gram of fiber, 26 grams of carbs, 13 grams of sugars, and...zero HFCS.
But of course, I'm not suggesting you choose any of these cereals for breakfast. Fourteen grams of sugars? That's equal to three and a half teaspoons of table sugar! Eat that every morning and you'll be laying the foundation for insulin resistance, which lays the foundation for type 2 diabetes, which lays the foundation for heart disease.
Want a genuine smart start? Eat fresh whole foods with a minimum of processing. And zero HFCS.
While we are at it, can someone also tell me why everyone thinks Oatmeal is so fantastic for lowering cholesterol?? Hmmm....can you say brainwashed?
1-877-Plano-Plan
www.optimal-results.net
Know where you can almost always find some unintentional humor? Just give a close reading to processed food packaging. Hilarious!
We'll start off the Nutritional Label fun with that 100 percent reliable source of humor: the FDA.
--------------------------------------------
Comedy central
--------------------------------------------
FDA announced a permanent injunction against two food companies that were making claims such as: "Chemicals found in cherries may help fight diabetes."
Two different studies - one a lab study and one an animal study - have shown that anthocyanins (antioxidant compounds found in tart cherries) may help reduce the risk of type 2 diabetes. But the FDA has ordered the companies to stop making the claims "...until the products are approved by the FDA as new drugs..."
That's right: as new drugs. Cherries.
Meanwhile, if you go to the web site for Kellogg's Smart Start cereal, you'll find these impressive claims, which (we can assume) the FDA is just fine with: "Smart Start® Healthy Heart has ingredients that can help lower BOTH blood pressure and cholesterol, and it tastes great."
Tastes great? Okay, but does Smart Start taste as great as, say, Honeycomb cereal? But that's not fair, because Honeycomb is just a sugar-laden kids' cereal, right? Well, let's compare a few items on the nutrition labels.
* Calories:
Smart Start: 190
Honeycomb: 120
* Carbohydrates
Smart Start: 43
Honeycomb: 27
* Sugars
Smart Start: 14 grams
Honeycomb: 10 grams
* High Fructose Corn Syrup
Smart Start: HFCS appears in the ingredients list
Honeycomb: Zero HFCS
--------------------------------------------
Back up the syrup truck
--------------------------------------------
Now how in the world could Smart Start, a cereal that's pitched to adults with a strong heart health slant, fall short in every one of those categories when compared to a cereal that has cartoon figures on the packaging?
And ESPECIALLY in the category of high fructose corn syrup! Steady HFCS intake has been linked to weight gain, higher triglyceride levels, higher LDL cholesterol, and a decrease in insulin sensitivity - not really what you're looking for when you want to help your heart.
And here's the kicker: All the amounts listed above are for one cup of Smart Start and a cup AND A HALF of Honeycomb. The kids' cereal simply blows Smart Start away!
The Smart Start web site poses this question: "Ever wonder how you can have a healthier breakfast without sacrificing taste?"
Sure. You can choose Honeycomb over Smart Start. Or you could even choose Froot Loops: One cup contains 120 calories, 1 gram of fiber, 26 grams of carbs, 13 grams of sugars, and...zero HFCS.
But of course, I'm not suggesting you choose any of these cereals for breakfast. Fourteen grams of sugars? That's equal to three and a half teaspoons of table sugar! Eat that every morning and you'll be laying the foundation for insulin resistance, which lays the foundation for type 2 diabetes, which lays the foundation for heart disease.
Want a genuine smart start? Eat fresh whole foods with a minimum of processing. And zero HFCS.
While we are at it, can someone also tell me why everyone thinks Oatmeal is so fantastic for lowering cholesterol?? Hmmm....can you say brainwashed?
1-877-Plano-Plan
www.optimal-results.net
Tuesday, May 5, 2009
You and Your Egg Whites
Marc why are you recommending whole eggs? Shouldn't I be eating egg whites? What about the cholesterol? You know the saying, if I have a dollar for every time I addressed this I would be rich!
If your throwing away the yolk-your throwing ALL the nutrition away. Egg yolks contain Vitamin A, Vitamin D (which is hard to find from foods in general), Vitamin E, B-complex vitamins, minerals like calcium and potassium, and a full array of healthful fats, most of which are unsaturated.
An egg is an egg is an egg....um, No...not at all! Keep reading!
This question is two fold. If your talking about a commercially raised chicken that has been farm raised and fed an ill diet, shot up with hormones and antibiotics then the answer is no this is NOT a health food and may have an ill effect on cholesterol and overall health due to the omega 3- omega 6 ratio.
If your talking about a free range organic chicken that lived a natural life by the design of mother nature your talking about a totally different food. A free range Organic Egg will have a ratio between 1:1 and 1:4 Omega 3- Omega 6 ratio while a typical commercially raised chicken will be as high as 1:16-30 This poses a problem for those who eat to many commercially raised eggs as too much omega-6 fatty acid in your diet facilitates the process of inflammation in our bodies.
Inflammation = disease
The ideal ratio of Omega-3:Omega-6 fatty acid is 1:4, the typical American Diet is 1:24, can you say disease?
Note: Your vegetable Oils are extremely high in Omega 6, stop using them immediately and start using an oil like coconut oil to cook with. But Marc, that coconut oil is a saturated fat! What do you think every cell in your body is made up of? We will save this for another lesson....
Since I am on a roll. I might as well talk about things like Wild Salmon vs. Commercially Raised Salmon. Farm Raised Salmon is NOT the same food as wild salmon. The wild kind is loaded with omega 3. It's striking color is from the krill it dines on which by the way provides a highly beneficial compound called astaxanthin, a natural carotenoid that gives salmon it's rich red color. For those of you that work with me one on one I would wager you are already on Krill Oil. For those of you who are not, contact me as I usually stock this supplement at all times. This is a supplement that has medicinal like properties.
Farm Raised salmon have never seen krill-they eat grain, which would be like feeding your dog a plant based diet.... Farm raised salmon have very little to no omega 3 fat and their color is the result of whatever selection of dye the factory farmers decide on that day.
Moral of the story- these are NOT even the same foods.
Some day we will go over meats...and yes RED MEAT can be a Super food -and some can be absolute crap. Yet, we unknowingly use the same words for all these different foods.
"You will attract everything you require - money, people, connections.. PAY ATTENTION to what's being set in front of you"
1-877-PLANO-PLAN
www.optimal-results.net
If your throwing away the yolk-your throwing ALL the nutrition away. Egg yolks contain Vitamin A, Vitamin D (which is hard to find from foods in general), Vitamin E, B-complex vitamins, minerals like calcium and potassium, and a full array of healthful fats, most of which are unsaturated.
An egg is an egg is an egg....um, No...not at all! Keep reading!
This question is two fold. If your talking about a commercially raised chicken that has been farm raised and fed an ill diet, shot up with hormones and antibiotics then the answer is no this is NOT a health food and may have an ill effect on cholesterol and overall health due to the omega 3- omega 6 ratio.
If your talking about a free range organic chicken that lived a natural life by the design of mother nature your talking about a totally different food. A free range Organic Egg will have a ratio between 1:1 and 1:4 Omega 3- Omega 6 ratio while a typical commercially raised chicken will be as high as 1:16-30 This poses a problem for those who eat to many commercially raised eggs as too much omega-6 fatty acid in your diet facilitates the process of inflammation in our bodies.
Inflammation = disease
The ideal ratio of Omega-3:Omega-6 fatty acid is 1:4, the typical American Diet is 1:24, can you say disease?
Note: Your vegetable Oils are extremely high in Omega 6, stop using them immediately and start using an oil like coconut oil to cook with. But Marc, that coconut oil is a saturated fat! What do you think every cell in your body is made up of? We will save this for another lesson....
Since I am on a roll. I might as well talk about things like Wild Salmon vs. Commercially Raised Salmon. Farm Raised Salmon is NOT the same food as wild salmon. The wild kind is loaded with omega 3. It's striking color is from the krill it dines on which by the way provides a highly beneficial compound called astaxanthin, a natural carotenoid that gives salmon it's rich red color. For those of you that work with me one on one I would wager you are already on Krill Oil. For those of you who are not, contact me as I usually stock this supplement at all times. This is a supplement that has medicinal like properties.
Farm Raised salmon have never seen krill-they eat grain, which would be like feeding your dog a plant based diet.... Farm raised salmon have very little to no omega 3 fat and their color is the result of whatever selection of dye the factory farmers decide on that day.
Moral of the story- these are NOT even the same foods.
Some day we will go over meats...and yes RED MEAT can be a Super food -and some can be absolute crap. Yet, we unknowingly use the same words for all these different foods.
"You will attract everything you require - money, people, connections.. PAY ATTENTION to what's being set in front of you"
1-877-PLANO-PLAN
www.optimal-results.net
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