Checklist for Body Transformation

Dietary Checklist 

    5-6 meals a day

• Burn more calories through increased meal frequency (digestion burns calories)

15-20 grams of protein women and 20-30 grams protein per meal men at a minimum.

• Burn more calories through macronutrient manipulation. The thermic effect of protein is twice as high as the thermic effect of fat or carbohydrate — and it adds up.

  Protein for breakfast

• Load up here. First 30 grams are strictly for immune support.

1-3 litres of water

• At least spread out through the day. Any other drinks should be 0 calorie containing drinks. I try for 1 gallon (almost 4 litres of water). 

 
Omega 3 fats daily.

• That can be in cooking oils or supplements. Olive oil, mixed nuts, and flax seeds or flax seed oil. At least 6 fish oil caps daily.

Complex carbs only after exercise.

• No starches: pasta, bread, rice, corn unless the meals follow a workout.

12 – 15 servings of veggies per day (1 serving = 1/2 cup)

• 2-3 servings per meal

Daily Calories 

• Eat close to your metabolic rate.  Easiest way is to take your body weight and multiply by 10. Do not drastically cut calories. Raise calories as activity and metabolism raises.

• Don’t “cut” calories. Create a deficit between the metabolism (calories burned) and intake (calories consumed). This deficit can only be closed by "borrowing" from the body's energy stores — i.e. your body fat.

Exercise Checklist

At least 1 hour of exercise per day

• We are shooting for 7 hours exercise     per week. That includes weight, aerobic cardio (walking, cycling) and anaerobic cardio ( interval type training)

Intense cardio training (at least 15 minutes) 3 to 4 X a week.

·       Burn calories through metabolic disturbance (increased activity levels and EPOC,or Excess Post-Exercise Oxygen Consumption).

weight training  (at least 45 minutes) 3 x 4 per week

·        As part of your 1 hour a day of exercise.

• Burn as many calories as possible through resting metabolic rate. Lean muscle is metabolically active, so building muscle or at least maintaining it is extremely important.

 Recovery

·        Not just proper sleep; yoga, massage therapy. meditation etc. These utilized daily to combat stress and prevent injury.