Introduction:
You need only three weeks for better results. In three weeks basic six parts will be completed.Part 1: Eat
Part 2: Train
Part 3: Supplement
Part 4: Challenge
Part 5: FEAST
Part 6: Thrive
We will discuss each part in one Post. Now I am going to discuss Part 1 and that is Eat.
Part 1: Eat
The only way you will ever lose fat, shred your physique, and see your abs is if you eat fewer calories than you are eating now. Every day for the next three weeks you will be either training or recovering from training. That means that a conscious balance of protein, fat, fiber rather than a wholesale carbohydrate fast is the best bet. Nothing else not lifting weights, not supplements, not sitting in a sauna wearing a polyester burka can offset failing to adhere to this simple rule. Period. So
for the next 21 days.
IT COMES DOWN TO CALORIES
According to Mayo Clinic research, a 160-pound person performing high-impact aerobic exercise will burn only 533 calories in one hour. (Note that most people are not capable of sustaining an intense pace anywhere near that long.) Now consider that a healthy dinner of just four ounces of skinless chicken breast and one cup of rice contains 385 calories. That’s right: Eat one light meal and you are a stone’s throw from breaking even with the calories you burned in that day’s workout assuming the workout was long and extremely vigorous in the first place. So if you can not create a caloric deficit with exercise (at least not without a ton of it, marathon runners notwithstanding) you must do it with your diet. So let’s get started.
First, multiply your current body weight by 12 that’s roughly how many calories you should consume per day in order to maintain your current weight. Now do the same calculation using the body weight you are aiming for. So if you are 220 pounds but remember looking and feeling your best when you were 190, start taking in 2,300 calories a day (190 × 12, rounded up for simplicity). On the other hand, if you’re 185 and only want to strip off five to 10 extra pounds, eating 2,160 calories per day (180 × 12) combined with the serious fitness routine, will get you there in record time. (By the way: This sort of eating plan, absent strenuous exercise, will get you to your desired weight over time.
But combined with the workout plan in these pages, eating this way will strip fat off your body with amazing speed while ensuring you have enough of the right kind of calories to maintain muscle growth. Again, it’s all about the balance between burning and building.)
Understand that these numbers are just a starting point. They should allow you to lose one or two pounds per week initially (more if you are heavier) but also build dense, heavy muscle at the same time. So worry less about the scale than about how you look and feel. If your weight loss stops dead for more than one week, cut your calories and readjust your numbers. Instead of 12 calories per pound, try dropping to 11 calories per pound first and then, later, 10. But don’t go any lower: Losing more than a few pounds a week means you’re giving up muscle mass as well as fat. That’s not shredding; that’s yo-yo dieting, and it will set you up for greater weight gain down the road.
THE 8 ABSOLUTE-WORST FOODS YOU
CAN PUMP INTO YOUR BODY
Packed with calories and nearly devoid of any real nutrition, these 8 foods are not only completely off limits for the 21-Day Shred, but they should be removed from your kitchen, fridge, and cabinets forever.
2: BAGELS
3: PROCESSED CEREAL
4: CHIPS
5: FRENCH FRIES
6: FAST-FOOD BURGERS
7: MICROWAVE POPCORN
8: MARGARINE
MIND YOUR MACROS
Of course, 2,160 calories of Doritos is not going to sculpt the body you want. To maximize results from your weight training, you need to eat the right combination of macro nutrients. (Macro nutrients means protein, carbohydrates, and fat; micro nutrients refers to things like vitamins and minerals.)
Protein is the building block of muscle, and it will be the cornerstone of your diet plan. Every day, regardless of training or not, you’ll shoot for 1–1.25 grams per pound of body weight it will be critical for recovery and building new muscle.
For carbohydrates , you have to get a bit more strategic. On strength-training days you are going to consume approximately between 0.5 and 0.75 grams of carbohydrates per pound of body weight. But this will be distributed at key points during the day: some in the mid morning time frame, but primarily in post-workout portions of your day to optimist recovery from your workout.
On interval/cardio/ab days, your crab intake will hover around only 0.25 grams. On rest days, your body won't need much in the way of curbs, so you will reduce your intake to less than 0.25 grams. Fat , although clerically dense, plays a crucial role in supporting the production of hormones such as testosterone, so while it must be kept fairly low to help create the caloric deficit we are aiming for, you can not cut it out completely. Get 0.3 grams of fat per pound of your target body weight so a 175-pound target means consuming about 52 grams daily. Most of your fat intake should come as a by-product of the protein-rich foods you eat.
STAGGER SIX MEALS A DAY
Being on a hardcore shred program is going to make you hungry. You are going to want to eat and eat and eat. That’s why this program calls for six meals a day, to keep you from making hunger-driven food mistakes while also feeding your body the nutrients it needs to recover and perform.
Spotlight on Post-Workout:
After hitting the weights hard, your body’s levels of cortisol a stress-induced hormone that triggers fat storage are on the rise, and that can actually be harmful to muscle growth if it’s not addressed. That’s why eating right after exercise and making sure you get enough post-workout carbs is so important. Approximately 30 minutes or so will be your window of opportunity to recover appropriately. A meal combining both protein and curbs will suppress cortisol, and immediately begin the muscle-growth and recovery process. Avoid fats immediately post-workout because they slow digestion and can interfere/slow the effects of post-workout protein/crab combo.
NOTE: This plan is designed for an evening (6 p.m. or so) workout schedule. If you work out earlier, move the post-workout meal (currently Meal 5 in this schedule) so they happen right after your exercise session.
STRENGTH-TRAINING DAYS
(Evening workouts)
MEAL 1
Time 7:30 a.m.
- 4 egg whites:
- 70 calories,
- 14 g protein,
- 0.5 g carbs,
- 0.5 g fat
- 2 whole eggs:
- 145 calories,
- 15 g protein,
- 0.5 g carbs,
- 9 g fat
- ½ cup oatmeal:
- 120 calories,
- 1 g protein,
- 25 g carbs,
- 1 g fat
MEAL 2
Time 10:30 a.m.
- 1 skinless chicken breast, halved:
- 260 calories,
- 56 g protein,
- 0 g carbs,
- 1.5 g fat
- 1 cup broccoli, cooked:
- 34 calories,
- 2 g protein,
- 7 g carbs (fiber),
- 0 g fat
MEAL 3
Time 1:30 p.m.
- 1 skinless chicken breast, halved:
- 260 calories,
- 56 g protein,
- 0 g carbs,
- 1.5 g fat
- ½ cup mixed veggies:
- 60 calories,
- 3 g protein,
- 11 g carbs,
- 0 g fat
SMALL SNACK
Time 4 p.m.
- 1 tbsp all natural peanut butter:
- 100 calories,
- 4 g protein,
- 3 g carbs,
- 7 g fat
- + celery sticks
OR
- handful almonds + celery sticks
MEAL 4
Time 5:30 p.m.
- 6 oz ahi tuna steak:
- 180 calories,
- 40 g protein,
- 0 g carbs,
- 1.5 g fat
- ½ cup oatmeal:
- 120 calories,
- 1 g protein,
- 25 g carbs,
- 1 g fat
MEAL 5
- Post workout meal: 7:30 p.m.
- Blend together with ice:
- 1¼ scoops whey protein:
- 150 calories,
- 30 g protein,
- 2 g carbs,
- 2 g fat
- ½ cup oatmeal:
- 120 calories,
- 1 g protein,
- 25 g carbs,
- 1 g fat
- 1 medium banana:
- 105 calories,
- 1 g protein,
- 26 g carbs,
- 5 g fat
MEAL 6
Time 9:30 p.m.
- 1 skinless chicken breast, halved:
- 260 calories,
- 56 g protein,
- 0 g carbs,
- 1.5 g fat
- 1 cup broccoli, cooked:
- 34 calories,
- 2 g protein,
- 7 g carbs (fiber),
- 0 g fat
- ½ avocado:
- 130 calories,
- 1 g protein,
- 6 g carbs,
- 12 g of fat
TOTALS
- Calories: 2,148
- Protein: 222
- Carbs: 124
- Fat: 40
INTERVAL TRAINING DAYS
(Evening workouts)
MEAL 1
Time 7:30 a.m.
- 4 egg whites:
- 70 calories,
- 14 g protein,
- 0.5 g carbs,
- 0.5 g fat
- 2 whole eggs:
- 145 calories,
- 15 g protein,
- 0.5 g carbs,
- 9 g fat
- ½ cup oatmeal:
- 120 calories,
- 1 g protein,
- 25 g carbs,
- 1 g fat
MEAL 2
Time 10:30 a.m.
- 1 skinless chicken breast, halved:
- 260 calories,
- 56 g protein,
- 0 g carbs,
- 1.5 g fat
- 1 cup broccoli, cooked:
- 34 calories,
- 2 g protein,
- 7 g carbs (fiber),
- 0 g fat
MEAL 3
- 1:30 p.m.
- 1 skinless chicken breast, halved:
- 260 calories,
- 56 g protein,
- 0 g carbs,
- 1.5 g fat
- ½ cup mixed veggies:
- 60 calories,
- 3 g protein,
- 11 g carbs,
- 0 g fat
SMALL SNACK
Time 4 p.m.
- 1 tbsp all natural peanut butter:
- 100 calories,
- 4 g protein,
- 3 g carbs,
- 7 g fat
- + celery sticks
OR
- handful almonds + celery sticks
MEAL 4
Time 6 p.m.
- 6 oz ahi tuna steak:
- 180 calories,
- 40 g protein,
- 0 g carbs,
- 1.5 g fat
MEAL 5
- Post workout meal: 7:00/7:30PM
- Blend together with ice:
- 1¼ scoops whey protein:
- 150 calories,
- 30 g protein,
- 2 g carbs,
- 2 g fat
- ½ cup oatmeal:
- 120 calories,
- 1 g protein,
- 25 g carbs,
- 1 g fat
MEAL 6
Time 9:30 p.m.
- 1 skinless chicken breast, halved:
- 260 calories,
- 56 g protein,
- 0 g carbs,
- 1.5 g fat
- 1 cup broccoli, cooked:
- 34 calories,
- 2 g protein,
- 7 g carbs (fiber),
- 0 g fat
- 1 avocado:
- 260 calories,
- 2 g protein,
- 12 g carbs,
- 24 g fat
TOTALS
- Calories: 2,053
- Protein: 218
- Carbs: 75
- Fat: 52
REST DAYS
MEAL 1
Time 7:30 a.m.
- 4 egg whites:
- 70 calories,
- 14 g protein,
- 0.5 g carbs,
- 0.5 g fat
- 2 whole eggs:
- 145 calories,
- 15 g protein,
- 0.5 g carbs,
- 9 g fat
- ¼ cup oatmeal:
- 60 calories,
- 0.5 g protein,
- 13 g carbs,
- 0.5 g fat
MEAL 2
Time 10:30 a.m.
- 1 skinless chicken breast, halved:
- 260 calories,
- 56 g protein,
- 0 g carbs,
- 1.5 g fat
- 1 cup broccoli, cooked:
- 34 calories,
- 2 g protein,
- 7 g carbs (fiber),
- 0 g fat
MEAL 3
Time 1:30 p.m.
- 1 skinless chicken breast, halved:
- 260 calories,
- 56 g protein,
- 0 g carbs,
- 1.5 g fat
- ½ cup mixed veggies:
- 60 calories,
- 3 g protein,
- 11 g carbs,
- 0 g fat
- SMALL SNACK
- 4 p.m.
- 1 tbsp all natural peanut butter:
- 100 calories,
- 4 g protein,
- 3 g carbs,
- 7 g fat
- + celery sticks
OR
- handful almonds + celery sticks
MEAL 4
Time 6 p.m.
- 6 oz ahi tuna steak:
- 180 calories,
- 40 g protein,
- 0 g carbs,
- 1.5 g fat
- ½ cup oatmeal:
- 120 calories,
- 1 g protein,
- 25 g carbs,
- 1 g fat
MEAL 5
Time 7:00/7:30 p.m.
- Mix with with ice and a splash of almond milk:
- 1¼ scoops whey protein:
- 150 calories,
- 30 g protein,
- 2 g carbs,
- 2 g fat
MEAL 6
Time 9:30 p.m.
- 1 skinless chicken breast, halved:
- 260 calories,
- 56 g protein,
- 0 g carbs,
- 1.5 g fat
- 1 cup broccoli, cooked:
- 34 calories,
- 2 g protein,
- 7 g carbs (fiber),
- 0 g fat
- 1 avocado:
- 260 calories,
- 2 g protein,
- 12 g carbs,
- 24 g fat
TOTALS:
- Calories: 1,863
- Protein: 216
- Carbs: 65
- Fat: 52
8 FOODS THAT WILL NEVER MAKE YOU FAT
Strict dieting and tons of sweating means strong food cravings. If you’ve gotta eat, dammit, and mealtime is too far out, reach for one of these fast, nearly zero-calorie options and eat as much as you’d like.
1: CELERY
Calories per cup, chopped: 16
Celery is one of the best “negative- calorie” foods. And although it still contains 10 calories per large stalk, the majority of that is coming from small amounts of fiber and hints of sugar. Either way, go ahead and eat up as much as you’d like. It will keep you feeling full and won’t impact your daily macronutrient limits.
2: PEPPERS
Calories per medium pepper: 30
Red peppers are ripe, which means they pack several times as many nutrients as unripe green peppers.
3: KALE
Calories per cup, chopped: 33
Kale has found its way onto every healthy food list, and it would be wrong to leave it off of this one. Kale is one of the best sources of folate, an essential B vitamin.
4: BROCCOLI
Calories per cup, chopped: 31
Cruciferous vegetables are the mainstay when it comes to “zero-calorie” foods, and broccoli is one of the best ones for you. Its deep-green hue is a dead giveaway that it’s full of cancer-fighting phytochemicals. Broccoli is also packed with gut-filling fiber and a surprising amount of protein for a vegetable (2.6 grams in one cup).
5: PURPLE CABBAGE
Calories per cup, chopped: 22
Purple foods are particularly good at protecting the heart. While you probably won’t be biting into a whole cabbage, cut off a big chunk and toss it into salads or stir-fries. The addition will make your meal more filling and help curb the need to snack as the day goes on.
6: CAULIFLOWER
Calories per cup, chopped: 27
If you are not so keen on the taste of raw cauliflower, try steaming and flavoring it with herbs and spices or a little lemon zest.
7: CHERRY TOMATOES
Calories per cup: 27
This is the only “fruit” you’ll see on this list. In general, fruit has about 60 calories per serving more than double the calorie content of non-starchy vegetables. But tomatoes are on the lower end of the fruit calorie spectrum, so forgo grapes every now and then and pop cherry tomatoes into your mouth for a healthy, lower-sugar snack.
8: SPINACH
Calories per cup: 7
A powerful source of antioxidants, spinach is also packed with muscle- building iron.
Post a Comment