WHAT THE F*** DAY 15 of the #PHAT CHALLENGE
WHAT ABOUT YOUR FOOD!
ARE YOU GETTING YOUR THE FOOD UNDER CONTROL??
Getting lean is almost like art work. There is a lot more to it than just starving yourself.
In fact starving yourself would be the worst thing you could do.
Getting in top shape does not happen by accident or overnight.
🏆Basic Winning Rules🏆
( This works for a lot of people if they #WORKIT )
Eat every 3 hours.
Six small meals a day.
Avoid foods that spike your insulin levels (like bread, sugar, and pasta) or foods high in fat (bacon, cakes, butters, dairy products, fatty meats).
Focus on high fiber foods (vegetables, whole wheat, fruits) and protein foods (whey protein, egg whites, fish, lean chicken, lobster, and meal replacements).
🍎 HOW MANY CALORIES EVERY DAY? 🍎
📌 Calories: A general rule of thumb is 16 x your bodyweight. So if your goal is to weigh 135 pounds that would be 2160 calories a day intake to maintain a bodyweight of 135.
To lose weight eat clean and eat with a slight 🔥calorie deficit, about 200 to 300 calories below your mainteneace level. Over time you will figure out the correct balance.
You need to keep an eating log and record your food intake so you can make accurate adjustments. If you are very active you may have to eat more.
If you are naturally obese and hold onto bodyfat easily you may have to eat less. 🤷♀️The only way to really know (how a certain level of food intake will affect you) is keep an eating log and discover what effect eating a certain amount of calories for a month has on you. ➡️Ask yourself: Did I get leaner? Did I lose muscle? Did I gain fat? Then make an adjustment.
🍗PROTEIN: How much protein should you eat every day?
1 gram of protein for every pound you want to weigh or more. So lets say you are currently 140 pounds but want to weigh a lean 125. (125 x 16 = 2000 calories a day). Consume 125 grams of protein a day. That means 500 calories a day in protein (125 x 4= 500). The rest of your calories come from carbs and proteins. You can eat MORE protein if you want, as long as you eat 2000 total calories a day. 🍠CARBS: CARBS: About 65% of total calories comes from carbs. Eat things like vegetables, salads, whole wheat baking products, fruits, oat meal, and rice. Avoid sugars, alcohol, snack cakes, chips, white bread and white pastas, sodas, and candys. Eat carbs low on the glycemic index. 🥓FATS: Fats: 10% or less of your total daily calories should come from fats. When you do eat fat in should be the fat found in fish, nuts and lean meats. Avoid fatty meats, dairy fats, butter, oil, and snacks high in fat like french fries and cookies.
Plan on losing 1 pound a week.
FAT LOSS PLAN TIPS
Eat every three hours. This increases your metabolic rate. Eat 300 calories a day below maintenance level. Do 30 minutes of aerobics a day. Two, 30 minute sessions is good. Also eating every 3 hours tricks your body into thinking YOU ARE NOT DIETING (constant blood sugar level) so it does not store fat (go into famine mode)
Eliminate SATURATED fat from your diet. Protein's and carbs are not stored as easily as SATURATED fat.
Decrease carbs without cutting calories. Eat more vegetables and protein. 😜Low carb lowers insulin levels, you store very little fat, and activate fat burning mechanisms in the body. Keep calories up.
When your metabolism slows (from dieting), eat more for 1 to 3 days, sometimes a week. Usually one day will do it. Exercise more as well. Get your metabolism going again. Usually 300 to 500 calories above maintenance will do it. If your bowel movements slow down from once a day to once every third day or something..it's a sure sign your BMR is slowing down.
Do cardio with no carbs in the body. First thing in the morning is good. Always a eat protein shake or a protein meal, before you do aerobics--so you do not burn muscle. Do cardio after you weight train, not before.
Switch from carbs like potato's and rice and yams to more vegetables. You will get more ripped.
🚫 No carbs in the evening 🚫