1 cup of skim milk
1 tablespoon cocoa powder
2 tablespoons of Splenda sweetener
1 teaspoon of instant coffee
1/2 scoop chocolate protein powder
1/2 teaspoon vanilla extract
Roughly 200 calories of mocha java madness. 20g of protein to fuel your day! You can have one of these a few times a day as snacks to keep cravings down and to keep your nutritional plan on track!
A.J. McAlendin
Tuesday, October 14, 2008
Saturday, October 11, 2008
Lose Fat - Get Your Life Back: Part 5
PUTTING MEALS TOGETHER:
This is as simple as I can make it. Here we go.
1) Protein - a serving is the size of a deck of cards, if you are trying to gain muscle, have two servings per meal.
2) Carbohydrates - a serving is 1/2 cup, if you are trying to gain muscle, go for 1.5 servings.
3) Fat- add some olive oil dressing to a salad with as many meals as you like. If you feel you are not getting enough, have 6g of fish oil in capsule or flax oil, every day.
4) Vegetables - Carrots and corn are the only two I would use sparingly, they are higher in sugar. All other veggies are typically ok to have with each meal or as often as you like.
5) Water - 12 cups a day, no excuses.
Put it all together, 6 small meals a day, and you WIN!
A.J. McAlendin
This is as simple as I can make it. Here we go.
1) Protein - a serving is the size of a deck of cards, if you are trying to gain muscle, have two servings per meal.
2) Carbohydrates - a serving is 1/2 cup, if you are trying to gain muscle, go for 1.5 servings.
3) Fat- add some olive oil dressing to a salad with as many meals as you like. If you feel you are not getting enough, have 6g of fish oil in capsule or flax oil, every day.
4) Vegetables - Carrots and corn are the only two I would use sparingly, they are higher in sugar. All other veggies are typically ok to have with each meal or as often as you like.
5) Water - 12 cups a day, no excuses.
Put it all together, 6 small meals a day, and you WIN!
A.J. McAlendin
Friday, October 10, 2008
Lose Fat - Get Your Life Back: Part 4
FAT:
You need to look at a lower saturated fat lifestyle to secure success. Use olive oil, canola oil or sunflower oil for cooking. Stay away from cooking in butter or margarine, try a cooking spray instead.
Low fat.... NOT .... no fat!!
We all need fat to survive. Try to keep it under 15-20% of total daily calories. Read the Fat Freight Train post for more information.
A.J. McAlendin
You need to look at a lower saturated fat lifestyle to secure success. Use olive oil, canola oil or sunflower oil for cooking. Stay away from cooking in butter or margarine, try a cooking spray instead.
Low fat.... NOT .... no fat!!
We all need fat to survive. Try to keep it under 15-20% of total daily calories. Read the Fat Freight Train post for more information.
A.J. McAlendin
Thursday, October 9, 2008
Lose Fat - Get Your Life Back: Part 3
PROTEIN:
Protein should be paramount for any fat loss plan. Protein is harder to digest and uses more energy to process. You still need carbs, but keep them as complex as possible.
Protein sources include lean beef, lean pork, chicken, turkey, fish as well as whey protein, mixed protein shakes, low fat milk and dairy.
For meat and poulty, remove any skin, cut off any visible fat. A serving is the size of a deck of cards and is sufficient for most people looking to lean out.
With a high protein nutritional plan you will also need to increase one other thing! Water!
Water is used in just about every process in the body. You are made mostly of the stuff so, there should be no denying you need at least 12 cups a day. You may need more in hot weather or if you train intensely.
A.J. McAlendin
Protein should be paramount for any fat loss plan. Protein is harder to digest and uses more energy to process. You still need carbs, but keep them as complex as possible.
Protein sources include lean beef, lean pork, chicken, turkey, fish as well as whey protein, mixed protein shakes, low fat milk and dairy.
For meat and poulty, remove any skin, cut off any visible fat. A serving is the size of a deck of cards and is sufficient for most people looking to lean out.
With a high protein nutritional plan you will also need to increase one other thing! Water!
Water is used in just about every process in the body. You are made mostly of the stuff so, there should be no denying you need at least 12 cups a day. You may need more in hot weather or if you train intensely.
A.J. McAlendin
Wednesday, October 8, 2008
Lose Fat - Get Your Life Back: Part 2
MEAL PLANNING:
In order to create a good environment for fat loss, we need to feed your body. 6 small meals spread over the day ensures stable blood sugar and nutrient delivery. You cannot fail doing this!
COMPLEX V.S. SIMPLE CARBOHYDRATES:
Complex carbs come from, whole wheat breads, whole wheat pastas, brown rice, whole grain anything, oats, sweet potato or yams, legumes and beans. They keep a steady release of sugars into the blood stream as they are harder to digest (larger molecules) than more simple sugars.
Simple carbs are smaller molecules that do not require as much energy to break down. Sugar in fruit, table sugar, brown sugar, white flour, white rice, juice, sucrose, dextrose, corn syrup, junk and processed food etc. They digest quickly and can flood your system with sugar thus increasing insulin and increasing fat storage when you consume more than you need.
Your body does store carbohydrates in blood sugar and muscle glycogen. Your liver also stores glycogen. When these stores are full and you are still pounding back the food, the body opens up the fat cells and starts to fill them up.
The only time you really should not worry about simple carbs is first thing in the morning when your body needs energy, and after a workout when your blood sugar and muscle glycogen levels are low. The rest of the day should be devoted to complex carbs with your meals.
Also, the last meal of the day should be low carb and higher protein and healthy fats. If you eat at 6:00am, 8:30am, 11:00am, 1:30am, 4:30, 7:30 for example, make the last 7:30pm meal mostly lean protein and healthy fats. Your body's requirement for carbs lessens during the day and when your body digests protein, it uses more energy to do so than it does for carbohydrates. So, you expend more energy eating 40g of protein than you do eating 40g of carbohydrates. This is great for weight loss!!
A.J. McAlendin
In order to create a good environment for fat loss, we need to feed your body. 6 small meals spread over the day ensures stable blood sugar and nutrient delivery. You cannot fail doing this!
COMPLEX V.S. SIMPLE CARBOHYDRATES:
Complex carbs come from, whole wheat breads, whole wheat pastas, brown rice, whole grain anything, oats, sweet potato or yams, legumes and beans. They keep a steady release of sugars into the blood stream as they are harder to digest (larger molecules) than more simple sugars.
Simple carbs are smaller molecules that do not require as much energy to break down. Sugar in fruit, table sugar, brown sugar, white flour, white rice, juice, sucrose, dextrose, corn syrup, junk and processed food etc. They digest quickly and can flood your system with sugar thus increasing insulin and increasing fat storage when you consume more than you need.
Your body does store carbohydrates in blood sugar and muscle glycogen. Your liver also stores glycogen. When these stores are full and you are still pounding back the food, the body opens up the fat cells and starts to fill them up.
The only time you really should not worry about simple carbs is first thing in the morning when your body needs energy, and after a workout when your blood sugar and muscle glycogen levels are low. The rest of the day should be devoted to complex carbs with your meals.
Also, the last meal of the day should be low carb and higher protein and healthy fats. If you eat at 6:00am, 8:30am, 11:00am, 1:30am, 4:30, 7:30 for example, make the last 7:30pm meal mostly lean protein and healthy fats. Your body's requirement for carbs lessens during the day and when your body digests protein, it uses more energy to do so than it does for carbohydrates. So, you expend more energy eating 40g of protein than you do eating 40g of carbohydrates. This is great for weight loss!!
A.J. McAlendin
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