Step 1/ Drink 1 pint of plain water daily. Step 2/ Add a healthy fat to breakfast. Step 3/ Cooked vegetables in the evening. Step 4/ Raw vegetable at lunch. Step 5/Breakfast protein. Step 6/ Evening protein. Step 7/ Fermented Foods / Probiotics Step 8/ Lunch protein. Step 9/ Evening Starch. Step 10/ Lunch Fat. Step 11/ Cheat day...
Following the previous 10 steps will mean you'll be eating very clean and nutrient dense foods, but very likely operating on a calorie deficit, therefore, the final step is to schedule in a weekly cheat day... [Or meal, but preferably a day...]
Most of us - me included - don't eat enough on a daily basis... Once per week, eat anything and everything you want. Really up your calorie count - try to double your normal intake - no limits, no restrictions. This increase will aid fat loss by ensuring that your metabolic rate doesn’t downshift from extended caloric restriction. [starvation mode, where your body tries to cling to your fat reserves…]
Epically spiking calories once per week causes a host of hormonal changes that improve fat loss, from increasing cAMP and cGMP to improving conversion of the T4 thyroid hormone to the more active T3. The psychological benefits are probably more beneficial than the hormonal and metabolic benefits, if I'm being honest... Just do it, even if you think you already eat loads and you can't possibly eat any more...
We did a fitbit experiment:The calories required for maintenance are underscored in blue, the calories consumed are underscored in red... As for the text on the right, this person also believed that they ate loads...
There is roughly a 500 calorie deficit daily... This kind of prolonged calorie restriction will limit you progress.
If you want to grow stronger, you need to eat. If you want to lose body fat, you need to eat. The easiest and possibly the most enjoyable way of doing that is adding in a cheat day once per week.
As for just a cheat meal, most men can get away with it, some women can't... I don't want to talk any more about menstruation this week, so just trust me - if you're female, don't let your leptin get too low.
How to cheat like a legend: I like Saturdays... Eat your normal breakfast - not a cheat meal - get off your ass and train, then go fucking ape shit: beer, ice cream, donuts, whatever you want - whatever you have denied yourself all week.
Take Alpha-lipoic Acid [ALA]: ALA is a potent antioxidant and free radical scavenger that has been proven to regenerate vitamin C and E, restore levels of other antioxidants (intracellular glutathione, etc) and increase excretion of toxic metals (mercury, etc)... All that cool shit aside it has two even more impressive features... 1/ it has no observable adverse affect level - meaning no toxicity to humans. 2/ it helps you store the carbohydrates you eat in the muscles or liver as opposed to your fat...
Take ALA 10 - 30 minutes before you eat and you're golden.
~ Coach Collins
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