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Nutritional Planning for My Future

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As I mentioned in a previous article, I have been working my own Experiment of One for a long time now. During that time I have learned what works well for my body and what does not. My only issue has been actually sticking to the plan. I spent some time reviewing my past performance and figured out where the pitfalls were. I am now going to execute a plan that not only addresses fat loss issues, but also addresses the ability to adhere to the program for long periods of time.

Now, like a workout routine, I have found that it is important to change up your nutritional strategy on a cyclical basis.  I wrote out my plan and set a date to start it (this past Sunday). I then came into contact with the Lean Hybrid Muscle guys, Elliott Hulse and Mike Westerdal, via a video they had prepared for the launch of their new product, Lean Hybrid Muscle Reloaded (a review of that product will be forthcoming in the next few months).  To say I was a little shocked is putting it mildly.  Other than the fasting day they inserted, they are pretty must using the same nutritional program I had planned for myself.

After a discussion with Tom Venuto, I have adjusted my calories a little to accelerate fat loss, but here is the plan so far.  I am going to cycle my carbs over a 7 day period.  I will also be cycling my total caloric intake over that same 7 day period.  Monday and Tuesday will be low carb, high fat and high protein days (55/15/30 protein/carbs/fat) with 2100 total calories.  I will then fast from my final meal on Tuesday until 6 p.m. on Wednesday.  This part might only be temporary as my original plan called for a 40/40/20 day on Wednesday, so we shall see.  Thursday and Friday will see low carb, low fat and high protein (75/15/10 protein/carbs/fat) with 2300 calories.  I will then have a refeed day every Saturday with a 40/50/10 (protein/carbs/fat) ratio and 2500 calories.  Depending upon how “carbed up” I feel after Saturday, I will either do the same on Sunday or switch to a 40/40/20 ratio for Sunday.

The idea that I am keeping carbs very low for 5 days is daunting, but at the same time, the mini-cycles where the calories and the ratios change has me convinced that I will be able to stick to the program. That is going to be the key for me because I already workout like a beast. I believe that my body will react quite well with this system. It is sort of a modified Anabolic Diet program, modified to eliminate the ton of fat that program allows.

One final thing: I have started taking Shakeology from Beachbody.  They claim it will help suppress cravings and give me energy.  I will tell you that it tastes great. I've been on it for 2 days now. I will give a detailed description of my experience with Shakeology next week.

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Great After Workout Shake!

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In this video I show you a great after workout shake that I drink.  This shake has oatmeal, blueberries and a banana.  I only use this mixture after a weight training session because I like to keep my carbs low and the addition of the banana and the oatmeal ups the carb content.  This is fine when the shake is consumed after a training session.

I find that this shake satisfies me and gives me energy for many hours later.  This is the first in what will soon be a series of nutritional posts.

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You Asked?

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There isn’t a day go by at the studio that questions aren’t being asked.  And, it seems the same questions are on the minds of a lot of people.  So, I thought I would share just two of the very common questions that get asked.

Is breakfast important?

Yes, breakfast is important.  In fact it is the most important meal of you day.  As you sleep at night, your body is in a fasting state taking in nutrition.  Depending on how long you sleep, and when you would normally take in your first meal, you could be in a fasting state from 6-12 hours.  For example if you  normally got to bed at 11 at night, get up in the morning and head to work, your first meal may be coffee break or lunch the next day.  That is far too long without food.

If you think of a furnace requiring fuel or wood to burn, your metabolism is no different.  Without fuel a furnace will not operate.  The same holds true for your metabolism.  Without food or fuel, your metabolism will not burn.  The best way to kick start a slow metabolism is by feeding it.   If weight loss or weight control is your objective, then it is imperative that you keep your furnace or metabolism burning.  The best way to stall your weight loss efforts is to skip meals and the best way to halt any weight loss is to not eat breakfast.  This most important meal does not have to be a large meal as I realize that some people do not have an appetite first thing.   A couple of suggestions for breakfast would be:

1) Smoothie or Shake: Mix 1-2 scoops protein powder with 8 -12 oz skim milk or water.  Add fresh or frozen berries (strawberries, raspberries, blueberries).    Add 2 tbsp flax seeds, ice and put all ingredients in a blender.  Blend until smooth.

2)  Omelet – Beat together 1 whole egg plus 3 egg whites (or 1/2 cup egg white from carton).  Cook the egg mixture in a skillet.  Add handful of fresh spinach or about 1/3 cup frozen spinach, chopped onion and 1 slice fat free cheese.   Enjoy.

Is stretching important and when should I stretch – before or after?

The question of when to stretch comes up time and time again.  In fact how often do you see people outside stretching before they go for their run?  It is important to stretch but there is a best time to stretch and it is not before you exercise or before a run.  The purpose of stretching is to return muscles to their resting length following exercise.  There are times when we will stretch prior to exercise.  For example, hip flexors and hamstrings are often quite tight on most people.  Prior to a dynamic warm up in our strength workouts, a stretch of the hip flexors and hamstrings are done.

hamstrings are dynamically stretched using a Romanian deadlift with a light weight.  These dynamic stretches are used prior to the strength portion of a workout to increase range of motion through  specific muscles groups.
Stretches of the body as a whole, is always done following exercise for two reasons.  One reason is that the body is now adequately warmed up and muscles are more pliable and apt to stretch when they are warm.  Secondly, stretching after exercise is to help return muscles to their resting length following a term of intense muscle contractions required during the strength workout.

I hope this has answered a couple of the more common questions that come up.  Please feel free to leave me a comment or a question you would like answered.

Till next time,
Narina

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Breakfast – Meal of Champions

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There used to be a cereal commercial on T.V.  I can't remember which specific cereal it was, but their tag line was "Breakfast of Champions".  The commercials and the cereal box usually had a picture of some Olympic or professional athlete.  Naturally they wanted to imply that the pictured athlete used their breakfast cereal and of course it may be responsible for their athletic performance.

Their thinking wasn't far off.  Breakfast is indeed the the meal of champions.   First and foremost it is the most important meal of the day.  Research has shown that successful weight loss programs always begin with a well balanced breakfast.  If you think about it, you are fasting when you are asleep at night.  Your first task of the day should be to get the furnace started, and the furnace will not burn without fuel.  So, now the question – what does constitute a good breakfast.  What should I eat?  Well, this is a good time to clear your mind of the old standard breakfast.  There is no rule that says breakfast has to contain eggs or cereal.  In fact, breakfast does not need to be much different that any of your other meals throughout the day. 

You need to change your way of looking at breakfast.  Meats such as turkey sausage, turkey bacon as well as vegetables such as spinach, broccoli or cauliflower can also be used as a kick start for the furnace.
Breakfast needs to contain three vital ingredients – protein, carbohydrates and good fats.  It is your choice, as long as it is a healthy choice, what you prepare for breakfast.

Here are a few suggestions for breakfast:

1 chicken sausage, 1 cup cooked broccoli, 2 tsp extra virgin olive oil

Hard boiled egg and yogurt mixed with real fruit

2 eggs, 1 cup steamed cauliflower, 2 tsp flaxseed oil over the cauliflower

1 whole egg, 2 egg white – make into omelet with spinach

There are several sources on the web that provide excellent nutritional information.  A couple sites you can look at are:

www.precisionnutrition.com – John Berardi

www.ProvenFatLossDiet.com – Isabel De Los Rios.  A couple of the meal plans above are from her.

www.sparkpeople.com – a site submitted by one of our clients here at Victoria Wellness.

Please be selective where you gather your information and feel free to talk with me about any information you come across on the web.  So, if you are already eating a healthy breakfast, good for you!   If you are skipping this meal, now is the time to make some changes.  If you are trying to lose weight, this is Step #1 in your weight loss plan.

We are all Champions, so let's start eating like Champions.

Till next time,

Narina

“Monitoring, Mentoring, Motivation”

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