first know that I’m not a trainer or dietitian or coach or anything with any formal education in anything health related lol, I’m just sharing what the pro's taught me/ I researched/ what worked for me...so do your own research and find what works best for you
Ok so there are important facts to be known when any diet involves
ketosis:- the first week or so of weight loss is purely water weight. While the scale is exciting to watch as it plummets, keep in mind its only excess water
- drink water ALL DAY LONG, way more than 8 glasses. Ketogenic diet is known to cause dehydration ALSO you need to flush out your liver so drink lots of water!
- forget about net carbs and blah blah blah ...eat veggies -stay away from food changed by human kind (processed) and all will be good.
- fruit has sugar, natural yes but still sugar...know what is fruit (ex. Tomato, berries, zucchini etc.) So pick and choose which you will eat and know the carb level of it
- staying under 30 carbs a day will get you where ya wanna be
- having a "cheat" day or meal per week is important for several reasons.. A it will let your body know that you are not starving/shut down B you won’t feel deprived so much C over time you will notice that "junk food" is less and less appealing and makes you feel like cr@p lol
IF- I do the 24 hour IF and 2x a week, but there are many forms of IF
- hunger at the overweight status is WAAAAAAY different that ACTUAL hunger. It’s in our heads folks ~ Pavlogs dog. We are used to eating (a lot) and at certain times so our body has just come to expect food and in fact craves it....this is different than actually NEEDING it
- soda and drink substitutes is food...its liquid but is food and creates a reaction in our body when consumed....stay away from them they are garbage that make us think we are no longer thirsty yet our body still is dehydrated after
- I have my rest day on IF days, no cardio just lite floor toning
Eat with in ½ hour of waking / cardio is awesome but muscle training is best, your body burns more cals even after your done training, eating after training is prime time
Macros: F= fat/ P= protein/C=carbs/CAL=calories/ S=sugars in each feeding (meal)
“Real” food is always best but I find it easier to keep track of macros with shakes plus less prep time and they don’t need to be refrigerated (very covenant!)
And there is plenty more important info such as vite supplements and stuff but again I’m no expert and don’t remember them all plus each person’s body/ mental health and health issues are different
I waned to post the stretching and p90x vid but I dont see how to...
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6:00 AM Wake, Vitamins
*A/amino acids/B12/B5/B6/Biotin/C/calcium/D/E/fish oil/folic Acid/iron/fiber tabs/OMGA3 * (macros for all vite's = 2 P/ 2 F/ 10 CAL/ 2 C/ 2 SUG)
YES YOUR VITEMINS AND SUPPLEMNETS HAVE FATS SUGARS CALORIES CARBS be awear of what your eating
STRETCHES @ 6:00 AM
6:30 AM MEAL 1 -
Protein blend 12 almonds (27 P/ 2 F/ 150 CAL/ 3 C/ 1 SUG)
*my blend is ½ Premier protein choc shake with 1/2 scoop Creatien choc powder*
I toss it all in the blender and it’s like drinking rocky road ice cream
10:15 AM MEAL 2 -
Protein blend (27 P/ 2 F/ 150 CAL/ 3 C/ 1 SUG)
12:30 MEAL 3 -
Celery Radish Cucumber with home made spicy bean dip OR hardboiled egg whites (27 P/ 2 F/ 150 CAL/ 3 C/ 1 SUG)
3:30 MEAL 4 -
Protein blend (27 P/ 2 F/ 150 CAL/ 3 C/ 1 SUG)
2 fish oil, fiber tabs, amino pills
TRAIN@5:00 PM
* till failure every machine (usually 3 of 15)
Upper body on Mondays starting with10min Cardio (HITT)
IF on Tuesdays with P90X dvd
Lower bod on Wednesdays starting with10min Cardio
IF on Thursdays with P90X dvd
Booty-lish-ious routine listed below Fridays
PLANK: 30sec / each SIDE PLANK: 20sec and Full Stretching Routine
6:30 PM MEAL 5- (as soon as I get home from gym)
*must include lots veggie/ fiber/ protein / low carb fruit like tomatoes zucchini etc.
A homemade soup Bean or Lentil or Pea or Chicken very heavy on veggies (almost always to include 15 types of beans&peas&lentals/pepper/onion/celery/carrot/zuchini/eggplant/garlic/tomato/water/ sausage or chicken or beef) Or a plate of fish with hard cheese slices and veggie’s
(average: 24 P/ 2 F/ 215 CAL/ 30 C/ 2 SUG)
extra stretch in hip stacked positions
(standing)
BED 11:00 Pm
Mental Notes
[•] 24 hour IF 2x week
[•] Water Intake 74fl daily
[•] Cheat day is Fri or Sat
Cheat day under 1200 cal (so if I want taco bell icecream chips or whatever, I just have small amounts of everything rather than eating the whole serving)
[•] This is for my accountability and entertainment. Not seeking any further food/ nutrition advise but feel free to leave words of encouragement
AB Leg lifts~ strait leg: 5, 2 sets/ bent side 2 side lifts 10, 3 sets
Triceps Press 90lbs 10, 4 set
Bicep Curl 30lbs, 5 set
Shoulder Press 10lbs 10, 6 set
Rear Delt Row 50lbs 10, 6 set
Back Extension 110lbs 15, 3 set
Chest Press 10lbs 15, 5 set
Pull Down 70lbs 10, 5 set
Fly 30lbs 15, 4 set
about 1.5 hour = Upper body Day
MONDAYS
Calf Extension 70lbs 10, 6sets
Seated Leg Curl 75lbs 10, 7sets
Leg Extraction 75lbs 10, 5 sets
Seated Leg Press 110lbs 10 5 sets *my focus and butt builder: toes up so high on bar that they hangover and only heel is used to push. do 1 set feet parallel (l l) than another full set with feet forming a V (\ /) than another full set feet forming (/ \ ) each foot position works diff small muscles
Inner Hip Abduction 150lbs 15, 5 sets
Outer Hip Abduction 180lbs 15, 9 reps
1.5 hour = Lower body Day
WEDNESDAYS