"Diet" #1: A 2200 CALORIE FOOD PLAN - Page 2 - Ausbb

Fadi · 29-08-2009, 01:51 AM

Quote:

Originally Posted by Mikasadan

My only question is i do not seem to respond well to the white bread (Breakfast) would you suggest a substitue?MD

For sure, I gave few options there but wholemeal or wholegrain were not part of them. The reason is the allergies some people have with the whole grain as well as the phytochemicals / phytoestrogen. If you check the net, you'll find some very positive comments on something that in my opinion has a possible detrimental effect. I'm NOT a nutritionist and thank God I'm not. The nutritionist I like to listen to are the "free" from obligations type. Yes it's a political statement I'm making but you'll find I'm not the only one. Governments don't give a damn (another political statement) as long as their pockets are getting filled up. A good example is cigarettes and the "hypocritical" scary advertisements they have on the packets. If something has been proven to KILL your citizens; why are you allowing its sale?!

Mika, now that I've let off some steam, you can have whatever you feel comfortable with as far as bread is concerned, as long as you know what you're eating.

Fadi.

Fadi · 29-08-2009, 01:53 AM

Quote:

Originally Posted by Mikasadan

Hi Fadi,

What sort of cylce should this workout run at? days on off etc or will that just depend on capabilities. i mean if you build up to 100 BPES followed by 3 rounds of the circuit .. should you complete this as your daily workout??

Wow, absolutely Mika! 100 brutal burpees PLUS (weight circuit x 3) is nothing short of magic big man.

All power to you Tiger.

Fadi.

01-09-2009, 03:08 PM

So I am currently completeing the 100 Bpes followed by the circuit 2 days a week in the am, other 4 days i am working through my body parts .i.e Legs,Back,Chest,Arms.

Current kg is 94.8 (Body fat at 20.7%) I will increase cardio (brief inteval training) if the fat los stops, and rely on the 2200/2800 cycle for nutrition..

updates to come

Fadi · 02-09-2009, 03:35 AM

Quote:

Originally Posted by Mikasadan

So I am currently completeing the 100 Bpes followed by the circuit 2 days a week in the am, other 4 days i am working through my body parts .i.e Legs,Back,Chest,Arms.

Current kg is 94.8 (Body fat at 20.7%) I will increase cardio (brief inteval training) if the fat los stops, and rely on the 2200/2800 cycle for nutrition..

updates to come

You're killing it Stallion, bravo!

Fadi.

02-09-2009, 11:37 AM

Quote:

Originally Posted by Fadi

"Diet" #1: A 2200 CALORIE FOOD PLAN
This is a no nonsense workout and eating plan that when combined, will deliver a great result in the shortest time possible. Keep Fit & Stay Healthy!

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
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
Protein Carb Fat Cal
15g 45g 1g 250

Breakfast:

2x60g egg boiled/scrambled
90g 3 thin slices white bread
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 Rockmelon blended as above
OR---------------------------------------150g Mango (blended as above)
OR---------------------------------------150g Blueberries (blended as above).
As a variation, add 1 teaspoon Coffee + 1 teaspoon Unsweetened Cocoa Powder, add sweetener and 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:

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).
Salad (lettuce, tomato, cucumber, baby rocket, lemon juice etc)
Cup of white tea with stevia; if not available, then with splenda.
Protein Carb Fat Cal
20g 2 3g 7g 232

Snack:

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
2.5g 20g 4g 125

Dinner:

100g Raw Salmon pan fried
10 ml (2 teaspoons) macadamia oil for shallow frying
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
1x tablet of Dr. Sandra Cabot’s magnesium Complete
Protein Carb Fat Cal
32g 14g 11g 285

TOTAL
Protein: Carb Fat Cal
138g 233g 85g 2200
25% 42% 33%

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.

PS: I do realise there'll be some questions and I welcome them. You may be wondering why the white bread and not whole wheat or whole grain etc. So please feel free to ask away. We're all here to share and grow in knowledge. Thank you for reading (if you could see my writing). I'm having some difficulties with fonts as you have already figured out.

Fadi.

Hi again Fadi,

Some feedback I received on the above plan. I personally am sticking to it stricly as above, but I also have similar questions to the following, as it follwos a lot of the major guidelines we all hear about in relation to BB diets: your thoughts?

But at a glance the points I would suggest are;

- Total Calories... ok so you're quite active by the sounds of things with the amount of exercise you do but given the BF% you're quoting calories in the vacinity of 2800 could be on the high side unless your BMR is very high. Then again 120mins of MMA or Taekwondo I would imagine could be very taxing depending on the intensity. If you're already getting results from what you're doing and covering all other bases then you may only need to consider changing or modifying things if the weight loss slows or comes to a halt.

- Increase lean meat portions and overall Protein consumption (that is unless there's a medical reason why you avoid a higher protein intake?) to replace some of the carbs in there. I always prefer to eating a greater percentage of protein than carbs.

- bracket the carbs you eat into the meal prior to and post training where they're best utilised. Whether that be weights or your martial arts, otherwise for the remainder of the day just look to have some form of protein and green vegetables and/or salad.
A little bit (say 1/2 cup) of Oats or similar in the morning to raise blood sugars and assist brain function etc isn't such a bad idea either.

- White bread... ditch that... I personally would drop bread all together on a weight loss plan but if you have to have some (and I would recommend only occasionally) switch to wholemeal or multigrain or similiar. Chocolate... save that for a very small reward at the end of the week if you feel you've earnt it by training and dieting hard. Not every day. If you need a sweet fix consider supplementing Glutamine it cant help with those cravings, amongst many other great benefits, otherwise you could reach for a diet soft drink.

- The amount of dairy you're having there too could be reduced and then eliminated to get increased weight loss results. But like I said from the beginning it all depends on how restrictive you want to or can be.

- Overall carbs could be lower, things like 50g WMS post training you could gradually lower that, but then like I mentioned above your glycogen depletion could be quite substantial from 120min sessions.

- Just perhaps look at simplifying your diet regime there as a whole... not sure if perhaps it's just the way it's written but it looks complicated and possibly over analytical, not that there's anything wrong with that but hey just a comment. K.I.S.S (keep is simple stupid) always a good one to come back to.

MD

breebreerocks · 02-09-2009, 01:38 PM

As the feedback says, you only need to change it if weight loss stops, so why not keep going? As long as it works for you and is manageable, then it's a good eating plan.

I always get annoyed with the 'one size fits all' approach to food. In the past I have found that strictly limiting calorie intake has cause me more problems than anything.

Also, recent studies continue to emphasise the importance of dairy in weight loss.

02-09-2009, 02:16 PM

Quote:

Originally Posted by breebreerocks

As the feedback says, you only need to change it if weight loss stops, so why not keep going? As long as it works for you and is manageable, then it's a good eating plan.

I always get annoyed with the 'one size fits all' approach to food. In the past I have found that strictly limiting calorie intake has cause me more problems than anything.

Also, recent studies continue to emphasise the importance of dairy in weight loss.

Hi bree,

Thanks, I agree, its a GREAT plan and i have no intention of stopping it, i have only follwoed it for a few weeks so i need to maintain for a longer period to really evaluate its effect anyway. I was just after some general thoughts on some of the points thats all, becasue as i said, some of the staple arguments for BB diets are in there... e.g no bread, low dairy, lower carb, no chocolate

... etc etc

breebreerocks · 02-09-2009, 02:37 PM

Sometimes people cut unnecessary things out of their diet because they are worried. With dairy it is because of old school thoughts around fat, bread is from the anti-carb proponents.

With a traditional BB diet you would need to take a fibre supplement to go to the bathroom. That is not a way to live. A good eating plan is one that does not dominate you life, but is just happens. This is why restrictive diets tend to fail in the long run, because people can't stick to them.

Some people do need a really restricted diet to achieve their goals. But most BB'ers will stuff up their metabolisms in the long run and find themselves needing to be increasingly tough during their cut periods because their metabolism has ground to a halt.

SubCom · 02-09-2009, 09:27 PM

why white bread? that stuff is awful on your colon.

hyjak · 02-09-2009, 10:32 PM

Quote:

Originally Posted by SubCom

why white bread? that stuff is awful on your colon.

yeah thats why i was wondering too. also white bread is usually pretty high GI isnt it? how will that go if i sit at a desk all day and only get active in the evenings every 2nd day when i work out

02-09-2009, 09:27 PM	#19 (permalink)
SubCom Junior Member Join Date: Feb 2009 Gender: Posts: 110	why white bread? that stuff is awful on your colon. __________________ www.nottheadelaidereview.wordpress.com

01-09-2009, 03:08 PM	#13 (permalink)
Mikasadan Guest Posts: n/a	So I am currently completeing the 100 Bpes followed by the circuit 2 days a week in the am, other 4 days i am working through my body parts .i.e Legs,Back,Chest,Arms. Current kg is 94.8 (Body fat at 20.7%) I will increase cardio (brief inteval training) if the fat los stops, and rely on the 2200/2800 cycle for nutrition.. updates to come

02-09-2009, 01:38 PM	#16 (permalink)
breebreerocks Elite Member Join Date: May 2008 Location: Sydney Gender: Posts: 668	As the feedback says, you only need to change it if weight loss stops, so why not keep going? As long as it works for you and is manageable, then it's a good eating plan. I always get annoyed with the 'one size fits all' approach to food. In the past I have found that strictly limiting calorie intake has cause me more problems than anything. Also, recent studies continue to emphasise the importance of dairy in weight loss.

02-09-2009, 02:37 PM	#18 (permalink)
breebreerocks Elite Member Join Date: May 2008 Location: Sydney Gender: Posts: 668	Sometimes people cut unnecessary things out of their diet because they are worried. With dairy it is because of old school thoughts around fat, bread is from the anti-carb proponents. With a traditional BB diet you would need to take a fibre supplement to go to the bathroom. That is not a way to live. A good eating plan is one that does not dominate you life, but is just happens. This is why restrictive diets tend to fail in the long run, because people can't stick to them. Some people do need a really restricted diet to achieve their goals. But most BB'ers will stuff up their metabolisms in the long run and find themselves needing to be increasingly tough during their cut periods because their metabolism has ground to a halt.