Weston A. Price – Restoring nutrient-dense foods to the human diet

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Characteristics of Traditional Diets

  1. The diets of healthy primitive and nonindustrialized peoples contain no refined or denatured foods such as refined sugar or corn syrup; white flour; canned foods; pasteurized, homogenized, skim or low-fat milk; refined or hydrogenated vegetable oils; protein powders; artificial vitamins or toxic additives and colorings.
  2. All traditional cultures consume some sort of animal protein and fat from fish and other seafood; water and land fowl; land animals; eggs; milk and milk products; reptiles; and insects.
  3. Primitive diets contain at least four times the calcium and other minerals and TEN times the fat soluble vitamins from animal fats (vitamin A, vitamin D and the Price Factor–now believed to be vitamin K2) as the average American diet.
  4. In all traditional cultures, some animal products are eaten raw.
  5. Primitive and traditional diets have a high food-enzyme content from raw dairy products, raw meat and fish; raw honey; tropical fruits; cold-pressed oils; wine and unpasteurized beer; and naturally preserved, lacto-fermented vegetables, fruits, beverages, meats and condiments.
  6. Seeds, grains and nuts are soaked, sprouted, fermented or naturally leavened in order to neutralize naturally occuring antinutrients in these foods, such as phytic acid, enzyme inhibitors, tannins and complex carbohydrates.
  7. Total fat content of traditional diets varies from 30% to 80% but only about 4% of calories come from polyunsaturated oils naturally occurring in grains, pulses, nuts, fish, animal fats and vegetables. The balance of fat calories is in the form of saturated and monounsaturated fatty acids.
  8. Traditional diets contain nearly equal amounts of omega-6 and omega-3 essential fatty acids.
  9. All primitive diets contain some salt.
  10. Traditional cultures consume animal bones, usually in the form of gelatin-rich bone broths.
  11. Traditional cultures make provisions for the health of future generations by providing special nutrient-rich foods for parents-to-be, pregnant women and growing children; by proper spacing of children; and by teaching the principles of right diet to the young.

Dietary Guidelines

  1. Eat whole, natural foods.
  2. Eat only foods that will spoil, but eat them before they do.
  3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
  4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.
  5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller expressed sesame and flax oil and the tropical oils—coconut and palm.
  6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
  7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
  8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
  9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
  10. Use herb teas and coffee substitutes in moderation.
  11. Use filtered water for cooking and drinking.
  12. Use unrefined Celtic sea salt and a variety of herbs and spices for food interest and appetite stimulation.
  13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller expressed flax oil.
  14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
  15. Use only unpasteurized wine or beer in strict moderation with meals.
  16. Cook only in stainless steel, cast iron, glass or good quality enamel.
  17. Use only natural supplements.
  18. Get plenty of sleep, exercise and natural light.
  19. Think positive thoughts and minimize stress.
  20. Practice forgiveness.

Dietary Dangers

  1. Don’t eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc.
  2. Avoid all refined sweeteners such as sugar, dextrose, glucose and high fructose corn syrup.
  3. Avoid white flour, white flour products and white rice.
  4. Avoid all hydrogenated or partially hydrogenated fats and oils.
  5. Avoid all vegetable oils made from soy, corn, safflower, canola or cottonseed.
  6. Do not use polyunsaturated oils for cooking, sauteing or baking.
  7. Avoid fried foods.
  8. Do not practice veganism; animal products provide vital nutrients not found in plant foods.
  9. Avoid products containing protein powders.
  10. Avoid pasteurized milk; do not consume lowfat milk, skim milk, powdered milk or imitation milk products.
  11. Avoid battery-produced eggs and factory-farmed meats.
  12. Avoid highly processed luncheon meats and sausage containing MSG and other additives.
  13. Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.
  14. Avoid canned, sprayed, waxed, bioengineered or irradiated fruits and vegetables.
  15. Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and commercial condiments contain MSG, even if not so labeled.
  16. Avoid caffeine-containing beverages such as coffee, tea and soft drinks. Avoid chocolate.
  17. Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or aluminum-containing deodorants.
  18. Do not drink fluoridated water.
  19. Avoid synthetic vitamins and foods containing them.
  20. Do not drink distilled liquors.
  21. Do not use a microwave oven.

http://www.westonaprice.org/health-topics/abcs-of-nutrition/dietary-guidelines/

Bulletproof Diet on a budget

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Grass-fed Butter
Kerrygold is usually the cheapest grass-fed butter available. It sells for far less than butter from a local farm market most of the time. You can find it at even mainstream grocery stores too. A half pound of Kerrygold sells for over $4.99 at some stores, especially gourmet stores or some Whole Foods. To save a lot of money, take a walk up the street and find the market near you that sells those same half pound packages for under $3. You’ll find Kerrygold for prices like $2.79 hiding in conventional grocery stores like Safeway. Most Trader Joe’s nationally sell it for $2.79.

Grass-fed Beef
Buy ground beef instead of steak to save money. Also buying in bulk is the key here. Spend more to spend less–most local grass-fed farms will give you a buck or two off per pound for ordering 50 lb. or more of ground grass-fed beef at once. And ordering from Alderspring Ranch will save you even more.

Produce
What needs to be organic and what doesn’t? Heavily sprayed produce: apples, cantaloupe (Mexican), carrots, celery, cherries, cucumbers, grapes (imported), green and red bell peppers, green beans, kale, lettuce, nectarines, peaches, pears, spinach, and strawberries. It’s a good idea to spend the extra money on organic for these.

But it’s pretty safe to save money and go conventional on asparagus, avocado, bananas, broccoli, brussels sprouts, cabbage, couliflower, eggplant, grapes (from the U.S.), kiwi, mango, papaya, pineapple, plums, sweet potatoes, tomatoes, and watermelon. Avocados are pretty much the safest conventionally-produced food on the market today. Some of the produce on this list is not too Bulletproof, like the fruits (sugar) or the nightshades (lectins), but everything’s listed here for reference. Be certain, however, that any non-organic produce you buy is not GMO.

Cold-smoked wild pacific smoked sockeye salmon
For some reason this product is often either $13-14 or $7-8 for the same exact same 8 oz. pack depending on brand and store. Find a store that sells it for $7-8.

Eggs
Are cheap enough already, don’t try to skimp on eggs. Find a local farm and pay them the $4-6/dozen for quality organic free-range pastured eggs.

Water
Drink bottled water (bottled in glass is best) but when you have the money, an under-sink RO system for $200-300 will save money in the end.

Key Supplements

  • Vitamin D-3 cholecalciferol – $15 for 250 ct. 5000 IU lasts a couple months at least
  • Magnesium chelate comes out to about $15 per month if you’re taking 4-6 capsules a day.
  • Lugol’s iodine $15 will last a couple years.
  • MCT oil – $33/mo but well worth the fast, convenient energy and brain fuel.
  • Collagen for $44 per month if possible (edit: 2/7/2013: Upgraded Collagen coming soon!). Your body won’t get these aminos in many other places.

The last tip is do Bulletproof Fasting by drinking Bulletproof Coffee for breakfast. No matter where you buy it, Bulletproof-quality Coffee isn’t going to be as cheap as Costco. The savings comes in when you add butter and MCT to it, and make it your entire (or at least most of) your breakfast. (Plus you save on healthcare costs later by not consuming toxins every day in your morning drink…)

Not consuming other foods every morning is a huge savings here, and yet your body is totally happy with the grass-fed butter and MCT energy while you get the added benefits of autophagy with Bulletproof Fasting. Total cost is around 40-50 cents for the coffee + an ounce MCT for $1 + big slice Kerrygold for around 40 to 50 cents. A $2 breakfast that puts you in performance mode, not bad. If you don’t like coffee you can do the same thing with chai, but beware mycotoxins with that as well. If you feel dizzy or tired after it, it’s got mold.

https://www.bulletproofexec.com/the-bulletproof-diet-budget-version/

Low down on grains

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A useful list of what is a grain, and what is NOT a grain.  It doesn’t include everything.  But its a good start.

Foods that are grains, or are made from grains are:

  • Wheat
  • Rye
  • Barley, including barley malt
  • Bran
  • Bulgur
  • Couscous
  • Farina
  • Kamut
  • Orzo
  • Semolina
  • Sorghum (gluten free)
  • Spelt
  • Corn (gluten free)
  • Cornflour (gluten free unless the wheaten cornflour)
  • Cornmeal (gluten free)
  • Rice (gluten free)
  • Wild Rice (although not related to rice it is still of the Poaceae family of cereal grasses, so technically, still a grain)
  • Oats
  • Millet (gluten free)
  • Beer (yes, beer!)
  • Glucose made from wheat
  • Teff (gluten free)
  • Montina flour
  • Graham flour (wheat)
  • Commercially made stock: like chicken, beef or vegetable stock in either powder or liquid usually contains some kind of grain.
  • (this list is incomplete)

So any thing made from these products would also have grains – like cakes, biscuits, pizzas, bread, pasta, breadcrumbs, spaghetti etc

Foods that are grain free, even though they are often used as a flour or look a bit like a grain are:

  • Almond
  • Amaranth
  • Arrowroot
  • Buckwheat also called Kasha
  • Cassava
  • Chickpeas (made into flour)
  • Coconut (used in flours)
  • Cottonseed
  • Dal
  • Fava bean
  • Flaxseed
  • Gram flour (chickpea)
  • Lentils
  • Manioc
  • Potato Starch/Flour
  • Quinoa
  • Sago
  • Sesame
  • Taro flour
  • Soy
  • Tapioca
  • Glucose made from tapioca
  • Plantain flour (can get at African grocers)
  • Yam (iyan) flour (can get at African grocers)
  • Mesquite flour

So any thing made from these products would be grain-free  Grain free foods are also automatically gluten free.

Dairy products, or anything from an animal like milk, cheese, butter or meat do not contain grains.

All fruits and vegetables are not grains, (except for corn, which is a grain).

http://www.grainfreeliving.com/list-of-grain-and-grain-free-foods/

Make a Strength Training Plan

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Pump Some Iron—Getting Started

Starting a strength training program is a little more complicated than just grabbing some dumbbells and your favorite gym tee and hoisting away—it requires a set program. Before hitting the weights, check out these tips to get started on the right foot:

  • Set goals! Goals should be the driving force of any strength training program. Follow the SMART acronym (Specific, Measurable, Attainable, Relevant, and Time bound) and make sure to set both short and long-term targets.
  • Start small. Three days a week (on non-consecutive days) for 45-minute sessions should be enough for most individuals to see big gains starting out, says Trink. Any longer and the chance of injury skyrockets.
  • Focus on compound lifts. Gary advocates multi-joint exercises (think squats and deadlifts) as the backbone of any strength training program. By using big moves, lifters can get more done in less time. Plus, it always pays to focus on (and master!) the basics before moving on.
  • Prioritize Lifts. Put the most important exercises first. That way, fatigue won’t compromise form on the biggest lifts . In general, compound lifts should go first with more isolated exercises (finally, a spot for curls) towards the end of the workout.
  • Watch the clock. Limit rest periods between sets to maximize efficiency in the gym. Trink uses the following guidelines:
    • 6 reps or less = rest 2-3 minutes
    • Above 6 reps = rest 75 seconds or less
  • Combine cardio and strength. Gary recommends performing exercises back-to-back (referred to as supersets in the fitness realm) to get the benefits of strength and cardio. By supersetting compound lifts, you’ll get your heart rate up and get a great cardio workout on the weight room floor.
  • Log all workouts. Keeping track of sets, reps, and exercises is crucial for noting progress and identifying when it’s time to up the intensity. Write down sets, reps, and weights used for all workouts. Keeping a log also acts as a motivator!
  • Vary the program. Avoid sticking to the same routine for more than six weeks, Trink advises. Lifters should switch up their program to avoid getting bored and plateauing (going a few weeks without seeing any results).
  • Don’t skip the extras. Make time for foam rolling and stretching to help prevent muscles from tightening up and to stay injury-free!

3, 2, 1… Lift Off!—Your Action Plan

Ready to get started? Whether you’ve got three, four, or five days to devote to training, these programs will help you make the most out of hitting the gym.

I Have… 3 Days a Week

Your plan: Total Body Routine

Why it works: This program hits all major muscle groups during each workout, yielding maximum gains in minimum time.

What to do: Complete 2-3 sets of 10-12 reps of the following exercises. Note: Perform A and B exercises back-to-back as supersets. Rest 60 seconds between each exercise.

Monday (Day One)

1A) Barbell Deadlift
1B) Dumbbell Bench Press

2A) Lunge (bodyweight or using dumbbells)
2B) Single-Arm Dumbbell Shoulder Press

3A) Leg Press
3B) Plank (Hold for 30-45 seconds)

Wednesday (Day Two)

1A) Barbell Back Squat
1B) Chin-up (bodyweight or assisted)

2A) Single-Arm Dumbbell Row
2B) Singe-Leg Stability Ball Hamstring Curl

3A) Side Lunges (bodyweight or using dumbbells)
3B) Reverse Crunch

Friday (Day Three)

1A) Barbell Front Squat
1B) Inverted Row

2A) Single-Leg Dumbbell Deadlift
2B) Incline Dumbbell Bench Press

3A) Reverse Lunge (bodyweight or using dumbbells)
3B) Side Plank (Hold for 30-45 seconds)

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Macronutrients & Ketogenic Diet

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The 3 main macronutrients that are relatable to a keto diet are fats, proteins, and carbohydrates. All three of these nutrients have different effects on ketosis from their digestion and have consequent effects on blood glucose and hormones.

  • Fats are 90% ketogenic and 10% anti-ketogenic, due to the small amount of glucose that is released in the conversion of triglycerides.
  • Proteins are typically ranged at 45% ketogenic and 58% anti-ketogenic since insulin levels rise from over half of the ingested protein being converted to glucose.
  • Carbohydrates are of course 100% anti-ketogenic, as they raise both blood glucose and insulin.

Protein and carbohydrates will impact our bodies from transitioning into ketosis, but the most important thing to understand is how these nutrients are being utilized for energy. This is through our metabolic pathways after we have ingested nutrients.

METABOLIC PATHWAYS

Well you might be asking yourself what the heck metabolic pathways are. It’s pretty much the way our bodies handle the breakdown of fats, proteins, and carbohydrates and how it utilizes those depending on the current “state” of our body.

There are 3 different states that we can be in:

  • Fed – Right after a complete meal.
  • Fasting – haven’t eaten in 2-8 hours.
  • Starved – haven’t eaten in more than 48 hours.

Metabolic Pathways

FED STATE

In the fed state, the main nutrients are broken down in separate metabolic pathways:

  • Fats go straight to the liver to be broken down into fatty acids and glycerol. They are then sent around the body to repair cells and make different chemicals/tissues in the body. Excess fats are stored as triglycerides in the fat cells.
  • Proteins are processed into amino acids through transamination and sent off to create neurotransmitters, non-essential amino acids, and other protein based compounds in our body. If we have any extra amino acids, they circulate and repair tissue or get stored as glucose.
  • Carbohydrates are broken down into glucose which is used as immediate energy. The spike in glucose levels will trigger insulin release, which then helps store the glucose as either glycogen or fat in our cells.

The fasting state happens when our blood glucose is at borderline level, which also means our insulin levels are decreased. With the drop in blood glucose, another hormone called glucagon is released to harness the processing of fuel from storage.

FASTING STATE

In a fasting state, our nutrients are broken down by different processes, but they are all metabolized the same way. They are all broken down into acetyl-CoA, which is an important part of creating ATP (an energy molecule) in the Kreb’s Cycle.

  • Liver glycogen is released and glucose levels increase in the bloodstream. In turn, this glucose is primarily used by the brain and red blood cells.
  • Free fatty acids are released from the fat cells that are in the form of triglycerides. These are the main fuel source for the liver and muscles while we are sleeping. The liver will also form ketones from these, and we can use them as fuel if needed. More triglycerides are broken down and released if we are in a fasting state for longer.

STARVED STATE

Once we have been in a fasting state for longer than 48 hours, we transition into a starved state. The glycogen in our muscles and liver will run out. The liver will begin to break down lactate in order to create more glucose to fuel our red blood cells.

  • The liver begins production of ketones which enter the blood steam, and the brain and muscles begin to use them as fuel through oxidization.

How does this all relate back to the keto diet? With the lack of glucose in our systems, our body is essentially mimicking a starved state. The liver creates more ketones to use as energy, as there is less glucose available – so we are using more of our fats as energy.

PROTEIN

Protein is vitally important in a ketogenic diet, but it’s also a tricky nutrient. If we don’t eat enough protein, we lose muscle mass. You might be thinking “well I can just eat all the meat I can to overdose on the stuff”. Well, that would be pretty delightful, but the massive amounts of proteins would raise the glucose levels in our blood steam.

As you saw, protein is 46% ketogenic and 54% anti-ketogenic, meaning that too much of the stuff will knock us out of ketosis. We have to fall between narrow ranges in our protein intake: enough to not lose muscle mass, but not too much to knock us out of ketosis.

This narrow range is quite hard to determine, as it differs from person to person. Some have reported trouble maintaining keto if they eat excessive protein in a single day, or if they eat too much protein in 1 sitting. Others have 1.2g of protein per pound of body weight and have no problems transitioning and staying in ketosis.

This may also be in relation to the amount of exercise you do, as glycogen depletion will allow carbohydrates to be used up quicker. That being the case, the suggested protein intake depends on your lean body mass and what your activity levels are like.

  • Sedentary: 0.8g of protein per pound of lean body mass.
  • Lightly Active: 0.8 – 1.0g of protein per pound of lean body mass.
  • Highly Active: 1.0 – 1.2g of protein per pound of lean body mass.

Proper Protein Intake

FATS

Even though the ketogenic diet is known for the high amounts of fat eaten, dietary fats have a pretty minimal effect on ketosis. In the end, fat intake will determine how much body fat is being used for fuel.

Since fats are 90% ketogenic and only 10% anti-ketogenic, we can get away with big amounts of fat intake. Yes, the glycerol from triglycerides produce glucose, but think of it in terms of the amount of grams you eat. If you eat, say, 160g of fats in 1 day – that is only 16g of glucose.

Since fats are mostly consumed over the entire day and not just in 1 sitting, your body will be using that glucose without you even noticing it’s there. The only time in the day we deviate from a consistent fat intake is after a workout. Fats slow down the digestion process and will slow the absorption of the protein you intake after your workout, so they’re generally not recommended.

CARBOHYDRATES

As one of the most restricted nutrients on a ketogenic diet, the carbohydrate has the biggest effect on ketosis. The general rule is to consume no more than 30g of carbs a day if on an SKD.

As carbohydrates are processed, they are converted almost gram to gram into glucose when entering the bloodstream. Here, the glucose really has a number of different things that it can do. It will either be burned up immediately for fuel, stored as glycogen in the muscles or liver, or if excess carbohydrates are consumed, it will be stored into fat cells.

http://www.ruled.me/macronutrients-and-ketogenic-diet/

Leangains Workout Plan Overview

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The Leangains workout that I do is modified to my goals but this is very close to the recommendation. I workout Monday, Wednesday and Friday and rest all other days. I almost exclusively use barbells.

My goal is to put my body under maximum amounts of stress in short bursts then get the hell out of the gym. No burnouts, no screwing around. Some days I do 5 minutes of abs and/or more accessory work but I do it knowing that I am just having fun.

*Tip: I have noticed that I get most of my shoulder/back pulls and injuries during this “fun” time and rarely do it anymore.

I do 2 working sets:

I do a few warmup sets on each exercise before I move to the working sets. The goal of the warmup sets is to get my body ready to be put under a lot of stress. Below is an example, obviously you would adjust for your own warmups.

Example: Bench Press Warmup Sets

  • Warmup Set 1: Just the bar for 10 reps
    • This gets your joints moving and prepares your body to handle weight. This also helps me practice my form for the heavy sets
  • Warmup Set 2: 95lbs for 6 reps
    • Add a little weight and practice form – further preparing for heavier presses
  • Warmup Set 3: 135 for 3 reps
    • Here I have enough weight to feel it. To preserve my energy for the big presses I only do 2-3 reps.

After warming up I’ll take a 2-3 minute rest and then do 2 working sets.

Set 1: The maximum weight I can do for the desired rep range.

Set 2: Drop weight by approximately 10% – take 2-5 minutes rest. The goal of the second working set is to do (1) one more rep than I did in Set 1. So if I did 7 reps in Set 1 – I will do 8 reps in Set 2 and then stop.

Even if I can do more reps I stop. I never go to failure.

I was told this helps you progress and although I don’t know the science behind it I can tell you that I have almost always progressed in weight/reps – even during when I’m cutting and in a caloric deficit (which is not common).

My Exact Leangains Workout

Monday:

  • Deadlift 3-5x
  • Overhead Press 6-8x
  • Weighted Chin Ups 4-6x (I got this weighted dip belt on Amazon)
  • Barbell Rows 6-8x
  • 1 set of Weighted Close Grip Chin Ups 6-10x

Wednesday:

  • Bench Press 6-8x
  • Incline Dumbbell Press 6-8x
  • Barbell Curls 6-8x
  • Tricep Extensions 6-8x

Friday:

  • Squat 6-8x (I use these Rehband knee sleeves for knee protection)
  • Leg Curls 6-8x
  • Leg Extension 6-8x
  • Weighted Wide Dips 6-8x
  • Calves 12-16x
  • 1 set of Ab Rope Pulldowns 25x

Get Used to Working Out Less

At first it may be hard to convince yourself to workout less. (3) Three days a week and (2) two sets per exercise are much less than I was doing before. I struggled with it at first because it didn’t “feel” like I was doing enough.

The key is to get it done, do it right and then force yourself to get out of the gym. For me the results don’t lie.

http://www.malandarras.com/intermittent-fasting-and-leangains-transformation-with-photos

Leangains.com

Case Study: Malan Darras

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My workout split dropped from 6 days per week to 3. I stopped doing cardio and went on 30 minutes walks while listening to podcasts on the weekend instead.

Instead of screwing around in the gym fine-tuning a physique that didn’t exist yet.

  • I focused only on the major compound lifts. (Squats, deadlifts, bench press, barbell rows, overhead press)
  • I was in and out of the gym in 45 mins to 1 hour
  • I made a spreadsheet and added weight each week and got stronger and stronger.

I stopped food prepping and begin Intermittent Fasting. Meaning I ate all my food during an 8 hour window of time (12pm-8pm) and fasted for the rest of the day.

Intermittent Fasting opened my eyes to eating more types of foods  .

  • Ice cream sandwiches and bowls of ice cream
  • Frozen yogurt
  • Greek yogurt
  • Cottage cheese
  • Chipotle burritos
  • Waffles
  • Cheese
  • Whole Eggs

There were all foods I hadn’t eaten for years. I counted it all made it fit my macros and fit in my eating window. I did find keeping it to at least 80% whole foods and 20% fun foods was best for me. Most of the time more like 90/10.

After another 2 weeks of Intermittent Fasting and working out:

My stomach – (which is the hardest place for guys to lose fat) went concave. And for the first time ever I had popped out my chest and shoulders a little without a personal trainer.

My biceps got bigger and a huge vein popped out on each – which was odd because I stopped doing “arm days” completely, focusing instead on weighted chinups and two sets of heavy barbell curls for 5-6 reps, once per week.

My shoulders striated, my abs started carving out out and veins popped up everywhere. Each day I got tighter. No cheat days – none needed. Intermittent fasting seemed to solve that problem because I was eating fun foods regularly.

Example Workout Day Window:

  • 6:00am: Wake up, drink a lot of water and coffee
  • 8:30am: 10g BCAAs (branch chain amino acids)
  • 9:00am: Preworkout
  • 9:30am: Go to gym
  • 11:00am: 5g BCAAs
  • 12:00pm: Meal 1 (largest meal)
  • 4:00pm: Meal 2
  • 7:00pm: Meal 3

Example Rest Day Window:

  • 6:00am: Wake up, drink a lot of water and coffee
  • 9:30am: Drink Monster Zero Ultra
  • 10:00: 20-60 minute walk/hike with music or a podcast
  • 12:00pm: Meal 1 (largest meal)
  • 4:00pm: Meal 2
  • 7:00pm: Meal 3

Diet:

I eat a lot of protein every day. Most days I eat more than 1g of protein per pound of body weight, some days as much as 2g per lb.

I think the general recommendation is at least .08g of protein per pound. You might do some research on your own to see what the right amount is for your goal. I tend to error on the side of more.

These days I rarely use protein powders and instead get my protein from eating real, whole foods. I probably use 1 scoop of powder per day – normally in a protein pancake.

My Main Protein Sources:

  • Chicken breast
  • Egg Whites
  • Plain Greek Yogurt
  • Kashi Golean Original Cereal
  • Cottage Cheese

My Main Carb Sources:

  • Kashi Golean Original Cereal
  • Skinny Cow Ice Cream Sandwiches
  • Whole Grain Waffles
  • Whole Grain Bread
  • Low-Cal Ice Cream
  • Brown Rice

My Main Fat Sources:

  • Almonds
  • Natural Peanut Butter
  • Cheese
  • Whole eggs (with yolks)

Macronutrients (Macros) and Calorie Cycling

I eat differently depending on whether I workout or not. All days are high protein. Workout days are high carb/low fat. Rest days are high fat/low carb. I also cycle calories – even if I’m not cutting or bulking.

For example: If my goal is to stay my current weight, here’s what I’d do:

Workout days I’d eat approximately 300 calories over maintenance. Rest days I’d eat 300 calories under maintenance. At the end of the week my +/- net calories are still 0. I’m just eating more when I need it. Less when I don’t.

I have seen drastic physical changes doing this unlike anything I tried previously. It works amazingly well for me.

Workout Day Macros:

  • High protein
  • High Carbs
  • Low Fats

Rest Day Macros:

  • High protein
  • Low Carbs
  • High Fats

Example Intermittent Fasting Meal Plan (Workout Day)

Sample Workout Day of Eating (from MyFitnessPal.com)

Example Intermittent Fasting Meal Plan (Rest Day)

Sample Rest Day of Eating (from MyFitnessPal.com)

http://www.malandarras.com/intermittent-fasting-and-leangains-transformation-with-photos