Fadi
...
Before/During Workout Energy Drink: 6g WPI, 40g Oatmass, 400ml water
Or--------------------------------------------6g WPI, 25g WMS, 400ml water
Or--------------------------------------------45g 1 ½ thin slice white bread, 5g WPI, water
Or------------------------------------------- 125g White potato boiled, 5g WPI, water
On rest days, substitute the above high GI foods with a mid/low GI one. Example:
125g sweet potato Or, 1small banana Or, 2 slices Multigrain bread (56g) Or,30g (raw weight) basmati rice. The protein remains the same (this type is just great for the immune system).
Protein Carb Fat Cal
6g 24g 1g 130
Immediately PWO Anabolic Drink: 10g WPI, 65g Oatmass, 500ml water
Or----------------------------------------15g WPI, 50g WMS, 500ml water
Or----------------------------------------225g White boiled potato, 12g WPI
Or---------------------------------------- 90g 3 slices white bread, 10g WPI, water
550g Rockmelon, edible portion (YUMMY!) Or, 220g sweet potato, still YUMMY! And both are extremely high in beta carotene. The protein remains the same.
Protein Carb Fat Cal
15g 45g 1g 250
Breakfast:
2x60g egg boiled/scrambled
90g 3 thin slices white or multi grain bread
Or............2.5 medium or 3 small sized bananas
Or............200g sweet potato
Or............225g Corn Kernels (frozen/cooked)
25g Dried apricot OR, 30g pitted prunes OR, 106g 1 small apple
Salad (lettuce, tomato, cucumber, baby rocket, lemon juice etc)
10ml (2 teaspoons) extra virgin olive oil
OR--------------------------------------20g nut or seed of your choice.
Green tea with stevia; if not available, then with splenda.
Protein Carb Fat Cal
22g 60g 29g 545
Snack:
200g Yoghurt, Organic & Natural
OR: -------------------------------------150g Cottage cheese.
250g Strawberry Punnet (can be blended with the natural yogurt with added stivia or splenda for sweetness).
OR---------------------------------------250g blended as above.
OR---------------------------------------150g Mango blended as above.
OR---------------------------------------150g Blueberries blended as above.
As a new variation, add 1 teaspoon Coffee + 1 teaspoon Unsweetened Cocoa Powder, add water as necessary and have a yogurt LIFT!
1x tablet of Dr. Sandra Cabot’s magnesium Complete
Protein Carb Fat Cal
15g 32g 8g 260
Lunch:
200g (raw weight) 95% lean mince meat.
50g Raw Basmati rice (cooked)
1x10g square Lindt, Excellence Chocolate, Dark, 70% Cocoa
1x 150g small orange
1x tablet of Dr. Sandra Cabot’s magnesium Complete
Protein Carb Fat Cal
48g 61 20 645
Snack:
70g Chicken, dark meat, meat only, roasted, chopped or diced
100g Baked Sweet Potato
OR: ---------------------------25g Raw Basmati rice (cooked)
OR: ---------------------------30g Raw Pasta (cooked).
140g 1 medium apple.
Salad (lettuce, tomato, cucumber, baby rocket, lemon juice etc)
White cup of tea with stevia; if not available, then with splenda.
Protein Carb Fat Cal
20g 42g 7 302
Dinner:
100g Raw Salmon pan fried
OR..................2x50g Eggs and 50g Prawns
OR..................100g Prawns + 20g Michael's Fine Foods Cocktail Sauce, or 20g Mures Cocktail Sauce, or 30g Sweet Chilli Seafood Sauce, or 15g Praise Mayonnaise: Whole Egg.
OR...................100g Chicken Thigh fillet baked/grilled
OR...................60g Bega, Cheese: Cheddar, So Extra Light, Tasty, 50% fat free.
10 ml (2 teaspoons) macadamia oil for shallow frying (if not having the salmon, then use the macadamia oil for the chicken or prawns, or substitute with 10ml olive oil to add on the salad below).
75g Butter Beans salad
XL Salad (lettuce, tomato, cucumber, baby rocket, lemon juice etc)
Protein Carb Fat Cal
26g 15g 24g 375
Bedtime snack:
250ml Organic Unhomogenised Full Cream Milk
30g Tri-Release Protein
Protein Carb Fat Cal
32 14 11 285
TOTAL
Protein: Carb Fat Cal
183g 293 102 2800
26% 41% 33%
Please Note: On your days off training, you still want to maintain the calorie count since your metabolism will still be revving and you'll need the stored energy for the upcoming workouts. For the pre/during and pwo drinks, these would be better substituted with normal food which will place a higher demand on the body's digestive system and would therefore maintain a higher metabolism.
For the workout, please follow this link: http://ausbb.com/general-topic/8996-100-burpees-challenge.html
As far as you are concerned, progression is key. In other words, before attempting to complete 100 burpees in a set amount of time on the first day, rather aim for no less than 40 burpees a day with the aim of reaching the 100 mark by the end of 30 days. You do this by adding 2 burpees extra everyday on top of your base 40. So day #1 you go for 40; day #2=42, 3=44, 4=46, 5=48, 6=50 etc.
http://www.youtube.com/watch?v=W5oXadjFAlQ
You'll actually burn more calories after a HIIT workout than traditional slow to moderate boring monotonous draggy cardio lasting 40-60 minutes. Your metabolism and basal rate of burning calories remains elevated for up to 48 hours after interval training.
To maintain maximum muscle mass whilst improving muscle tone and further speeding up your metabolism, you would need to perform few compound "bodybuilding" exercises.
These exercises are done one after the other with no rest as in a circuit. This workout is compact and fast, but easy it's not. Good results never come from easy anything.
1. Squat star jumps x20
http://www.youtube.com/watch?v=hPFtd4K-khA&feature=PlayList&p=724CA9D3DC011A36&playnext=1&playnext_from=PL&index=35
2. Squats x20
3. Bench press x20
4. Dead lift x20
5. Millitary press x 20
6. Crunches x 20
That’s 1 circuit. Start with one set of circuit for the first week then increase until you can perform 3 sets whilst having a 2 minutes brake in between each circuit. Alternate between this workout and the burpees on different days until you are able to incorporate the two workouts in the same session. This is a no nonsense workout that will deliver results. It's quick and to the point with no frills or time wasters. Your time and health are precious to you; that's what I have taken into consideration when devising this whole eating and training plan. Enjoy and the best of health to you.
Exercise Option #2: http://ausbb.com/bodybuilding-training-discussions/9219-lose-fat-maintain-muscle.html#post68651
Fadi.
Or--------------------------------------------6g WPI, 25g WMS, 400ml water
Or--------------------------------------------45g 1 ½ thin slice white bread, 5g WPI, water
Or------------------------------------------- 125g White potato boiled, 5g WPI, water
On rest days, substitute the above high GI foods with a mid/low GI one. Example:
125g sweet potato Or, 1small banana Or, 2 slices Multigrain bread (56g) Or,30g (raw weight) basmati rice. The protein remains the same (this type is just great for the immune system).
Protein Carb Fat Cal
6g 24g 1g 130
Immediately PWO Anabolic Drink: 10g WPI, 65g Oatmass, 500ml water
Or----------------------------------------15g WPI, 50g WMS, 500ml water
Or----------------------------------------225g White boiled potato, 12g WPI
Or---------------------------------------- 90g 3 slices white bread, 10g WPI, water
550g Rockmelon, edible portion (YUMMY!) Or, 220g sweet potato, still YUMMY! And both are extremely high in beta carotene. The protein remains the same.
Protein Carb Fat Cal
15g 45g 1g 250
Breakfast:
2x60g egg boiled/scrambled
90g 3 thin slices white or multi grain bread
Or............2.5 medium or 3 small sized bananas
Or............200g sweet potato
Or............225g Corn Kernels (frozen/cooked)
25g Dried apricot OR, 30g pitted prunes OR, 106g 1 small apple
Salad (lettuce, tomato, cucumber, baby rocket, lemon juice etc)
10ml (2 teaspoons) extra virgin olive oil
OR--------------------------------------20g nut or seed of your choice.
Green tea with stevia; if not available, then with splenda.
Protein Carb Fat Cal
22g 60g 29g 545
Snack:
200g Yoghurt, Organic & Natural
OR: -------------------------------------150g Cottage cheese.
250g Strawberry Punnet (can be blended with the natural yogurt with added stivia or splenda for sweetness).
OR---------------------------------------250g blended as above.
OR---------------------------------------150g Mango blended as above.
OR---------------------------------------150g Blueberries blended as above.
As a new variation, add 1 teaspoon Coffee + 1 teaspoon Unsweetened Cocoa Powder, add water as necessary and have a yogurt LIFT!
1x tablet of Dr. Sandra Cabot’s magnesium Complete
Protein Carb Fat Cal
15g 32g 8g 260
Lunch:
200g (raw weight) 95% lean mince meat.
50g Raw Basmati rice (cooked)
1x10g square Lindt, Excellence Chocolate, Dark, 70% Cocoa
1x 150g small orange
1x tablet of Dr. Sandra Cabot’s magnesium Complete
Protein Carb Fat Cal
48g 61 20 645
Snack:
70g Chicken, dark meat, meat only, roasted, chopped or diced
100g Baked Sweet Potato
OR: ---------------------------25g Raw Basmati rice (cooked)
OR: ---------------------------30g Raw Pasta (cooked).
140g 1 medium apple.
Salad (lettuce, tomato, cucumber, baby rocket, lemon juice etc)
White cup of tea with stevia; if not available, then with splenda.
Protein Carb Fat Cal
20g 42g 7 302
Dinner:
100g Raw Salmon pan fried
OR..................2x50g Eggs and 50g Prawns
OR..................100g Prawns + 20g Michael's Fine Foods Cocktail Sauce, or 20g Mures Cocktail Sauce, or 30g Sweet Chilli Seafood Sauce, or 15g Praise Mayonnaise: Whole Egg.
OR...................100g Chicken Thigh fillet baked/grilled
OR...................60g Bega, Cheese: Cheddar, So Extra Light, Tasty, 50% fat free.
10 ml (2 teaspoons) macadamia oil for shallow frying (if not having the salmon, then use the macadamia oil for the chicken or prawns, or substitute with 10ml olive oil to add on the salad below).
75g Butter Beans salad
XL Salad (lettuce, tomato, cucumber, baby rocket, lemon juice etc)
Protein Carb Fat Cal
26g 15g 24g 375
Bedtime snack:
250ml Organic Unhomogenised Full Cream Milk
30g Tri-Release Protein
Protein Carb Fat Cal
32 14 11 285
TOTAL
Protein: Carb Fat Cal
183g 293 102 2800
26% 41% 33%
Please Note: On your days off training, you still want to maintain the calorie count since your metabolism will still be revving and you'll need the stored energy for the upcoming workouts. For the pre/during and pwo drinks, these would be better substituted with normal food which will place a higher demand on the body's digestive system and would therefore maintain a higher metabolism.
For the workout, please follow this link: http://ausbb.com/general-topic/8996-100-burpees-challenge.html
As far as you are concerned, progression is key. In other words, before attempting to complete 100 burpees in a set amount of time on the first day, rather aim for no less than 40 burpees a day with the aim of reaching the 100 mark by the end of 30 days. You do this by adding 2 burpees extra everyday on top of your base 40. So day #1 you go for 40; day #2=42, 3=44, 4=46, 5=48, 6=50 etc.
http://www.youtube.com/watch?v=W5oXadjFAlQ
You'll actually burn more calories after a HIIT workout than traditional slow to moderate boring monotonous draggy cardio lasting 40-60 minutes. Your metabolism and basal rate of burning calories remains elevated for up to 48 hours after interval training.
To maintain maximum muscle mass whilst improving muscle tone and further speeding up your metabolism, you would need to perform few compound "bodybuilding" exercises.
These exercises are done one after the other with no rest as in a circuit. This workout is compact and fast, but easy it's not. Good results never come from easy anything.
1. Squat star jumps x20
http://www.youtube.com/watch?v=hPFtd4K-khA&feature=PlayList&p=724CA9D3DC011A36&playnext=1&playnext_from=PL&index=35
2. Squats x20
3. Bench press x20
4. Dead lift x20
5. Millitary press x 20
6. Crunches x 20
That’s 1 circuit. Start with one set of circuit for the first week then increase until you can perform 3 sets whilst having a 2 minutes brake in between each circuit. Alternate between this workout and the burpees on different days until you are able to incorporate the two workouts in the same session. This is a no nonsense workout that will deliver results. It's quick and to the point with no frills or time wasters. Your time and health are precious to you; that's what I have taken into consideration when devising this whole eating and training plan. Enjoy and the best of health to you.
Exercise Option #2: http://ausbb.com/bodybuilding-training-discussions/9219-lose-fat-maintain-muscle.html#post68651
Fadi.
Last edited: