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Ryan Reynolds – Lean & Ripped Hollywood Body – For Max Health and Sex Appeal
In order for a diet to work in the long run it must be simple and effective. Unfortunately most diets fail because they are too complicated, too strict and too psychologically demanding. However this new approach you’re about to learn is something very simple and very effective, in fact it’s an approach anyone could sustain for the rest of his or her life with ease. Before we get into talking about intermittent fasting, let’s clear a few things up.
WHY MOST DIETS FAIL
Statistically, it was shown that about 95% of diets fail in the long run. Here are the 4 top reasons:
Psychologically challenging Too strict- limiting favourite foods and alcohol = setting
ourselves for failure
Too complicated – counting calories etc.… Not very effective – results come very slowly, if at all Not sustainable – a combination of all of these is the reason
why most people don’t last more than 7 days on a diet.
6 Small Meals Per Day Never Satisfy and Keep Us Hungry All The Time
The problem with high frequency meal diets Today it’s one of the most popular diet approaches, eat 5-6 small meals throughout the day to ‘sustain’ metabolism and ‘prevent’ muscle breakdown. Both of those claims are complete nonsense, as no research has shown that minimizing meal quantity but increasing frequency leads to increased fat loss. And also intermittent fasting has no effect on metabolism and muscle breakdown which will be proven later in this article. Why high-frequency small meal diet approach is set for failure:
Not convenient – constantly cooking meals and thinking where
your next meal will come from
Constant hunger – bird portion meals never satisfy your
hunger. Instinctively I prefer to eat a big meal that satisfies my appetite.
Your life revolves around it – people get anxious when
missing a meal, and cut corners in social life to avoid cheating. (Which is ridiculous and totally unnecessary)
Constant cravings – focusing on eating ‘healthy’ every 2-3
hours is very hard and creates cravings for our favourite foods.
Obsessive – Basically this type of nutrition becomes
obsessiveness, which is not healthy for the mind and social life.
Reduced health and lifespan – this will be discussed in details
in the second part of the article. But keeping your digestive system constantly at work prevents your body from activating crucial rejuvenation processes that are activated only during fasted state. Conclusion: the high frequency, low quantity diet is not efficient and not sustainable in the long run. The best diet is the one you can sustain for the rest of your life Even full time bodybuilders and athletes will eventually at some point in their lives will not be able to sustain it, unlike intermittent fasting which you can (and should) do even when 100 years old.
just 16-8 eating model. and long living… The intermittent fasting diet is: Simple – no special rules.Intermittent fasting is not some diet you start and finish. An approach that will get you lean. you eat your main meal in the evening. Lean & Slightly Ripped – Streamlined. Which sums up nicely over 4-12 weeks (depending on your current weight) Promotes health & longevity – will be discussed at second part of this article Sustainable – all of these factors make this diet sustainable and easy to follow as long as you need. Convenient – no need to think about food all day. Effective – you will see a weight loss of 150-400 grams per day. no calorie counting. It’s a life-long lifestyle approach to nutrition and health. Aesthetic and Universally Appealing . healthy. young looking.
but very effective strategy. life is simple and you get to enjoy your favourite foods often.the only way to have abs is to have single digit body fat. Functional – lean people can engage and perform well in almost any kind of sport (including rock climbing. lean people live longer and suffer less from disease. Get ripped easily – adding ripped muscle definition on top of a lean body is very easy and a matter of 12 weeks of proper strength training. HOW INTERMITTENT FASTING WORKS Intermittent fasting is simple. Fast for 16 hours. Easy to maintain . This diet is basically focused about skipping BREAKFAST (we don’t want to break (the) fast because it has dozens of fat loss and health benefits that are necessary to achieve the lean & ripped body). . with IF (intermittent fasting) you can enjoy quality of life even in your senior ages. 8 hours of your fast are sleep.once you get there. you are recommended to eat 2 light meals during the day and 1 big meal in the evening.BENEFITS OF HAVING A LEAN PHYSIQUE AND SINGLE DIGIT BODY FAT: Sex appeal – lean people with low body fat are universally sex appealing Confidence. Unlike fat people that can train for a year and still see no real results (I’ve been there myself) Health & longevity – statistically. Basically intermittent fasting will help you to achieve and maintain a single digit body fat for the rest of your life. with ease. for specific reasons that will be outlined further. surfing and other stuff bulked/pumped/fat people can’t do) Six pack abs . Optimally. then eat for 8 hours.feel comfortable with your shirt tucked in with no belly or man boobs sticking out. so it’s very simple.
2. Unlike the common belief that fasting will put you into ‘starvation mode’ that slows down your metabolism. the blood-flow to the hard to get to areas is increased and your body starts utilizing those areas. Whenever it’s inhibited. During the fast your insulin will be very low and your body will almost exclusively use fat as its source of energy. Hollywood celebrities pay thousands of dollars on the black market to get a hold of it. Studies have shown starvation modes kicks in only after 3 days of fasting. This combination of 4 factors creates maximal fat burning effect no other diet will provide. 3. Increased stubborn fat loss – during the 12-16th hour of your fast. Increased growth hormone – HGH (human growth hormone) boosts fat burn and muscle tone.Get ready to change your life! BENEFITS OF INTERMITTENT FASTING Intermittent fasting benefits us in many aspects: 1. as there it’s main source of energy. Studies have shown that you can increase your growth hormone by 600% just by intermittent fasting… Inhibited insulin – insulin is a fat storing hormone. our body starts using fat as its main source of energy. . Fat loss Lifestyle Health & longevity #1 – Fat Loss Benefits Raised metabolism – studies have shown that short-term intermittent fasting (16-18 hours) actually raises your metabolism and you burn more fat.
you will be able to get much more things done during your day without worrying about food at all. by not having to focus on eating every 2-3 hours. you eat 2 light meals during day. you will be focused. with intermittent fasting you never get hungry. Increased productivity – instead of preparing meals and thinking about food. More free time – you won’t even understand how much more productive you will become. Convenient – instead of 5-6 meals per day. No more hungers – unlike 5 small meals per day that make you hungry all the time. energetic and have clear mind all day long. and 1 big meal in the evening where you can relax and satisfy your appetite to the fullest without counting any calories. you focus on getting things done with focus and clear mind. .Intermittent Fasting Maximizes Stubborn Fat Burn #2 – Lifestyle Benefits Increased Energy – fasting during the day provides great increased energy.
but still stick to the intermittent fasting model.this is the biggest benefit. Sustainable . The health. maintains young biological age and preserve young skin appearance. #3 – Health Benefits Intermittent fasting increases lifespan. I now eat enough calories to maintain my weight. during my fat loss journey this is the only diet I was able to effortlessly sustain all the way to single digit body fat. EXAMPLE OF HOW AN INTERMITTENT FASTING DAY LOOKS LIKE Here is the exact intermittent fasting meal plan I used to achieve lean physique and single digit body fat: 12:00/13:00 – Omelette with veggies (light meal #1) 17:00 – Cottage cheese + berries/apple (light meal #2) 19:00 – 45 Minute Workout (Strength Training/Walking) – Rotate daily 20:00 – Meat/Fish + Carbs + Veggies (Main Meal Of The Day) 20:00 – 12:00/13:00 – 16 to 17 Hour Fast (Depends on your lunch time or appetite) Repeat until reach goal. . longevity and anti-aging benefits of intermittent fasting will be detailed at the end of the article.
Is big meal at evening a must? No you can alter your big meal timing. but optimally your big meal should be saved for evening time to preserve fat loss after your fast and achieve optimal function during the day (will be explained later). and then enjoying a huge satisfying meal in the evening in a relaxed atmosphere.Light Protein Meal #1 – 3 Egg Omelette with Veggies As you can see the day consists of skipping breakfast. working out almost fasted. it can be your lunch and then you eat to light protein meals. eating two light protein based meals during the day. Just make sure you eat those 3 meals in your 8-hour window. You can time them however you want. .
Now. 3. focused and activebut the SNS is inhibited by large meals. olives. no cardio.In controlled studies. no strict rules. you alert. During the night you’re under the control of the Para-sympathetic nervous system (PSNS). no calorie counting. During the day you’re under the control of the sympathetic nervous system (SNS). energetic. healthy-fats on rest days Workout days: carb dominant day. almonds). Central nervous system integration Insulin Management Smart Carb Consumption Protein Oriented Diet Key #1 – Central Nervous System Integration Biologically. Carbs on training days. Rest day: protein dominant day. humans are nocturnal eaters. low carb. Your fat loss is 100% managed by this diet. low fat. 4. PSNS makes you relaxed and . and why this diet is planned this way. 2. moderate protein. which keeps. That’s how our autonomic nervous is built. which is also known as “rest-and-digest” mode. THE 4 KEYS TO SUCCESSFUL INTERMITTENT FASTING We’ll try to cover 4 important points that make this diet work: 1. no steroids. No fat burning supplements. let’s get behind the scenes and see how this really works. late eating patterns are superior for fat loss and body composition. moderate fat (avocados.
focused & productive (13:00 and 17:00 are the times I have my light meals). Eat your big meal whenever you want in your 8-hour window. and light protein meals hardly trigger it. Therefore you guessed right. However. night is your best time for your main meal. our diet is focused around keeping insulin low. And be able to enjoy a nice satisfying meal in the evening that allows me to rest and digest. but for reasons outlined above. And Ate Big At Night Key #2– Insulin Management Insulin is a fat storage hormone. this is allows me for optimal functioning during the day: productivity.promotes digestion – Hence. Our Ancestors Hunted During The Day. On 95% of the days. and whenever insulin is raised it prevents our body from using fat as its source of energy. Some days I might go out to lunch with friends/family (so I eat light protein meal at evening). and should we avoid carbs completely? The answer is HELL NO! . which allows us to sustain a smooth fat-burning process. I eat my big meal at the evening. Fasting inhibits insulin. it’s recommended to eat 2 light protein meals during day to stay energetic. energy and focus. is insulin our enemy.
Instead. replace carbs with healthy fats (avocado. dark chocolate) – consume in moderation of course. you want to consume carbs at evening/night and postworkout. There’s no need to get angry and blame carbs. non-stop cravings and poor brain function.Carbs are fantastic and insulin is your friend. be smart about carbs. low carb. nuts. and it happily welcomes carbs (unlike during day time that gives you energy crashes). There are many diet approaches today that all revolve around carbs: no carb. which is the #1 reason for obesity today. slow carb… Carb depletion = miserable. You can call it the smart-carb diet approach. Time your carbs: we aim to eat our carbs post-workout (strength training). You just need the right timing and the right quantities so your body utilizes it properly for energy and brain function. we can only blame ourselves for not using them properly. Key #3 – Smart Carb Consumption 99% of people consume carbs in the wrong time and in the wrong quantities. Conclusion: You can eat carbs guilt-free and avoid gaining an ounce of fat. More optimally. On non-training days. Carbs are necessary and serve as fuel for your brain and body. . Our digestive system is designed to be activated at night. stressed.
htm) 2. Improved protein synthesis . Instead of pasta/white bread. yams. Healthy Fats Will Help You Lose Fat – Improper Carb Consumption Is The Reason Why Everyone Is Fat .carbs actually help the protein to build a better muscle (http://www. The quality: Eat healthy. So you eat 100 grams of carbs with your big evening.theaps.org/press/journal/04/7. Replenish depleted muscle glycogen – your carbs don’t get stored as fat but utilized exclusively as energy for the body The quantity: 100 grams of carbs recommended per day for fat loss.Post-Workout Carbs: 1. postworkout meal. non-processed carbs like Brown rice. black beans. complex.
cottage and whey protein. Maintain Proper Functioning Light protein meal doesn’t inhibit your sympathetic nervous system – so you stay alert. Adapting to a habitual high-protein diet is one of the most important changes you can do for long-term body fat control.Key #4 – Protein Oriented Diet So why do we eat 2 light protein based meals during the day? Preserve Muscle After your 16-hour fast you want to prevent muscles from entering breakdown state. Control Hunger Proteins are very effective hunger managers. productive and energetic throughout the day. Consume light protein sources such as eggs. . 3 egg omelette or 250g of cottage cheese can get you satiated for hours all the way to 19:0020:00 PM easily (where you eat your main big meal of the day). So after your 16-hour fast where you’ve burnt fat. you continue burning fat throughout the day until your dinner (main meal of the day). focused. Sustain Fat Loss Light protein meals will increase glucagon (fat burning hormone) and inhibit insulin (fat storing hormone).
Serge Nubret – 2nd Place Mr Olympia – Ate Just 1 Meal Per Day of 5.TWO COMMON FASTING MYTHS Myth #1: Fasting will cause you to lose muscle – Muscle catabolism only occurs on prolonged fasting of 24+ hours. They know no normal person can cook 5-6 meals per day. so you won’t lose muscle were made up by supplement corporations that offer you shakes and bars as a replacement for your meals. So all the nonsense of eating every 2-3 hours. Intermittent short-term fasting only promotes muscle preservation through the release of HGH (human growth hormone).000 Calories .
only supercharged fat loss. Additionally intermittent fasting maintains young biological age (will be discussed further). Intermittent fasting is not prolonged fasting. Does it look like Serge was losing muscle because of his intermittent fasting approach? This is clear proof that the 6 meals per day is complete B. metabolism is reduced after 24-72 hours of fasting. In fact. studies have shown that short-term fasting of 16 hours increases your metabolism.Serge was competing with Arnold at his best days. and so no loss of muscle or metabolism occurs. and was second to him. you fast for 16 hours max (8 of which you sleep). Myth #2: Fasting will reduce your metabolism – Yes. . which we don’t do on our intermittent fasting lifestyle.S – and intermittent fasting will not cause you to lose any muscle considering that consume enough protein.
. Get psychologically satisfied. Restore metabolism (the re-feed.CHEAT MEALS After a week of productive intermittent fasting. this puts on lots of fat on you and you will destroy a whole week of progress with such approach. a cheat meal is necessary for several reasons: 1. and happily continue another week of fun & easy intermittent fasting lifestyle. Avoid cheat days where you eat like madman all day long. And every week during our diet we imagine the huge cheat meal we’re going to have. it’s impossible to prevent ourselves from eating our favourite foods in the long run. boosts your metabolism back to peak levels) 2. Restore glycogen in muscles (any depletion that might be caused during the week is now brought to balance) 3. therefore we allow it to ourselves every week. Cheat Meals – Enjoy Responsibly (Don't Overdo It) Let’s be honest.
Try to avoid drinking your calories in form of sweet drinks. I love the fitness/weight-loss industry that turns small things into big controversy. Other than that. The problem starts when you have bad diet all week. you will see that 6 beers. Myth #2: Alcohol Makes You Fat When consumed in moderation. If you refer to the study about testosterone reduced by alcohol. will reduce your testosterone by 6% (for 24 hours max)… Can you live with that? I can. social drinking is fine. then you get ‘munchies’ feeling from alcohol and you add fries and other fattening foods. . and not consumed with burgers and fries. Chew your ‘cheat’ calories and there will be no setbacks. Myth #1: Alcohol Lowers Your Testosterone I love scientific claims. I had always-bad results with them and they destroyed 2-3 days of progress. healthy social life and avoiding it is completely unnecessary. People use them without stating the exact numbers behind those studies. Let’s discuss two myths regarding Alcohol. you can maintain lean and ripped physique and still enjoy drinking when going out. THE TRUTH ABOUT ALCOHOL Preventing alcohol = setting yourself for failure Alcohol is part of a normal. this is where people fall in the trap of ‘beer belly’. moderate.
and eat a heavy meal in the evening as supper. don’t skip your meals. Avoid at all cost. You should eat carbs in moderation. milk) . it’s recommended that for fat loss you eat maximum 100 grams of carbs. And for single-digit body fat maintenance about 150 grams of carbs. and this can slow your diet very much as carbs are packed in calories. sometimes after a 16-hour fast. Keep it light during the day. again I had the emotional surges of eating and couldn’t last more than a few days. we won’t feel hungry at all. I’ve tried to eliminate carbs on my big meal on days of not training. Mistake #3: Consuming ‘innocent’ diet killers These are usually small foods that seem innocent but in fact are packed with calories and sugars.3 COMMON INTERMITTENT FASTING MISTAKES Mistake #1: Under eating Fasting has interesting effects. green tea. I’ve tried skipping the last meal because I wasn’t very hungry and thought I can speed my fat loss process. Examples: Syrups. So please don’t go super crazy on your big evening meal. but nevertheless. just enough to recharge energy for next day. and maintain proper brain and body function. which resulted in eating a whole cake at night because of huge hunger surge. Drink water with lime/mint. Mistake #2: Over-carbing Some of you might be big carb eaters. black coffee (no sugar. I’ve done all possible variations and mistakes.
(Soy is high in oestrogens and causes man boobs) There are many more silent diet killers. then you can enjoy every day) Tahini – seems innocent. but contains 5 times more calories than in brown rice (I prefer to eat the carbs) Ketchup – delicious. contains lots of soy and sugars. Check Nutrition Value On Foods to Avoid 'Innocent' Diet Killers . Very bad for health. because it’s packed with sugars. please watch ingredients before adding anything to your basic meals. but is packed with sugars (I would avoid it until goal is reached. Honey – delicious with tea or cottage. I suggest consuming it only in your big evening meal (optimally postworkout) Sauces – like Teriyaki. I recommend avoiding soy whether you’re on a diet or not.
big. just take 45-minute walk before/after the big evening meal. .TIPS FOR GETTING THROUGH THE 16HOUR FAST Get yourself busy – Your day is now free of thinking about food. The Ripped Hollywood Body system is focused on intermittent fasting + strength training (3 workouts per week). This has always helped me to get excited and motivated to keep going without cheating during the week. INTERMITTENT FASTING AND CARDIO Cardio can burn more calories. Drink black coffee or green tea – Both are great appetite suppressants (I drink black coffee at 8:00 and 16:00 every day) Sugar & milk free of course! Put things into perspective – People have fasted for 40 days and still felt great (you can see videos on YouTube) Normally you shouldn’t feel any hunger if you get enough protein on your light protein meals. rewarding. Doing cardio. it will be more than enough for your fat loss. Imagine your cheat meal – Think of the amazing. Don’t eat half a cottage. They are very effective in satiating hunger. Plan out exactly what you’re going to eat and where you’re going to get it from and how you’re going to prepare it. cheat meal you’re going to have in a few days. If you stick to your diet. however it is not necessary. especially HIIT just drains your central nervous system and eventually will interfere with your diet and training. On days you’re not training. take advantage of it and get as productive as possible. Don’t skip your light protein meals – and make sure you’re getting enough protein in your light meals. eat a full 250g cottage cup.
If for some reason you insist on cardio for conditioning reason for example. you can do all the cardio you want. One Sprinting Session Per Week Is More Than Enough For Maintaining Cardiovascular Health . try to make sure it doesn’t interfere with your diet. Once you achieve your goal. and is a streamlined process all the way down to 6% body fat. Your fat loss can be 100% managed by your intermittent fasting diet.
. tumours. skin and bone composition. When your body is forced to break its tissues. sick and cancerous cells are tagged by immune cells to be digested by the body’s ubiquitin enzymes and the nitrogen by-products are then recycled back into new cells and tissues. it always prefers to sacrifice first its damaged proteins and old or sick cells.INTERMITTENT FASTING AND ANTIAGING Longevity is NOT just about increasing lifespan. it will keep you much stronger and leaner. Your body will recycle sick cells. This process will not only keep you young. Technically all damaged proteins and old. you want to reduce the percentage of the dying cells in the tissues. In order to reach the best muscle. And with intermittent fasting it is possible. You provide yourself with long-lasting anti-aging benefits. Really lean and strong people have excellent muscle composition that is much better than people that eat non-stop and look bulky. By daily triggering this rejuvenation mechanism through intermittent fasting. and over-used fibres to build new tissues. It is also about keeping yourself biologically young. Intermittent fasting is a great way to do this since it triggers a process called “recycling”.
.Intermittent Fasting Preserves Young Biological Muscle Age – Serge Nubret at 70 Years Of Age! It’s your choice. beneficial and convenient to quit on. and many of my website members will stick to the intermittent fasting lifestyle for the rest of their lives. It’s just too effective. I know that I.
MY MEAL PLAN: 13:00 – Light protein meal #1: 3 egg Omelette + Tomato + 17:00 – Light protein meal #2: Cottage Cheese (250gm cup) + 20:00 – Big meal: Beef/Chicken + Carbs + Broccoli + Random 21:00-13:00 – FAST Half-Onion + Half-Avocado Apple + 10 Almonds Veggies Black coffee in the morning. Just in the right quantities and the right timing. healthy-fats and antioxidants. 8 hour feed) and focused on achieving lean body proportions. Here’s exactly what I ate every day to lose 33 pounds of fat (15 kg). This is a fat-melting meal plan that is well balanced and contains: Protein. carbs. Carbs – rotate between any carbs you like.INTERMITTENT FASTING – MEAL PLAN This meal plan is based around the intermittent fasting diet protocol (16 hour fast. .
+ away from goal = 2 lbs. away from goal = 2. – 4.5kg-1kg fat loss per week No reason to add cardio.5kg to 2kg of fat loss per week 3kg-15kg away from goal – 1kg of fat loss per week 1kg-3kg away from goal – 0. of fat loss per week 6 lbs. fat loss per week. or workout more than 3 times per week. it is a smooth process all the way to single digit body fat and lean body. to 2. . -30 lbs. Your fat loss is 100% managed by diet. Metric 15kg+ away from goal – 1.5 lbs. or less away from goal = 1.EXPECTED WEIGHT LOSS 30 lbs. I learned it the hard way by doing cardio 5 times per week with no results.3 lbs. of fat loss per week 6 lbs.2 lbs. Once you setup your diet.1 lbs.
we’ve all heard about no-carb. For superior fat loss. we’re all confused about whether carbs are good or bad. pasta. I'm Afraid… They're Going To Kill Me… In the last 30 years. rice.THE TRUTH ABOUT CARBS Mommy. potatoes etc. optimal body and brain function. carbs have become the “bad guys on the block”. We’ve all had our love-hate relationships with carbs. Millions of people today are afraid of them and desperately try to lose weight by minimizing/avoid them. This is of course nonsense. and carbs are amazing nutrient for your body. Clarification: ‘carbs’ on this article are referred to grain based carbs (bread.…). now it’s time to set the record straight and reveal the real truth about carbs. low-carb diets. . muscle development.
And carbs are awesome! . so lets get started… TWO FACTS ABOUT CARBS: 1. It is your fault.There are carbs in vegetables. I will try to make this as short as simple to understand as possible. so from now on know that I’m referring to carbs as grain based carbs we all love to eat. These two facts don’t really add up. Most diet gurus and programs will tell you “It’s not your fault” or “Carbs are bad” – This is of course B. you’re the ‘idiot’ that brought yourself there (I know I did). you are your own enemy. but the true reason is that most people abuse themselves with over-carbing. Grain based carbs are the number #1 cause of obesity in the world 3. Carbs are not the enemy. If you’re obese/over-weight.S and they will say anything to sell you their shitty products. you need to eat trees to meet your daily carb requirements. 2. but super low amounts. Grain based carbs are healthy and fantastic to our body. IT’S NOT YOUR FAULT Joke… it is your fault.
and the right quantity. without gaining a single ounce of fat. It’s about SMART CARB consumption.S invented by sneaky marketers that want to sell you their shitty products and ‘amazing new diet secrets’. NO-CARB. You will enjoy all the benefits of carbs.The Truth “LOW-CARB. Eating carbs at the right time. . SLOW-CARB…” All of this is stupid B.
free radicals.Stress blocker Carbs block cortisol (the stress hormone). Carbs provide the ability to produce serotonin (a neurotransmitter that makes us feel calm. The body breaks carbs into glucose as energy source without any toxic by products. When there aren’t enough carbs as fuel. lethargic or even depressed. protein and fat to function properly.Brain fuel The brain needs a mixed fuel of carbs. . So it’s a win-win for you. It’s doesn’t mean you need to avoid protein and fats. you will feel deprived and develop sugar cravings… Which inevitably lead to compulsive bingeing. And carbs are cheap also. oxidized fatty acids. dizzy.Body fuel Carbs are the cleanest fuel for energy.THE ROLES OF CARBS . it’s just to emphasize how efficient carbs are for the body. Take any of those away and you will feel anxious. . The body does it efficiently and quickly. nitrates. relaxed and happy) . Thus the ability to destroy weeks of progress in a matter of days. Protein and fat breakdown = there are toxic by-products such as: Ammonia.
they all break. Effects of chronic carb deprivation: Poor sleep Anxiety. stress. depression and mood swings Compromised ability to relax Lowered metabolism Possible accelerated aging process Inability to focus due to non-calm mind GURUS EATING CARBS IN THE DARK Many anti-carb gurus and websites have risen and fallen over the years. A great example is CutTheCarb. miserable. even though more truth is coming up the surface.com – a major anti-carb/carpophore community. They have to hide and eat their carbs under the table. abandoned anti-carb mentality. and now they can’t change their position. they all understand they can’t keep with a no carb diet. We know they tried to make a positive effect on the world. improved body & mind. And shut down the site. He added carbs to his diet. We won’t name names here. Eventually. because there are plenty. They have books on Amazon that are against carbs.HOW A CARB-LESS LIFE LOOKS LIKE In one word. and they get my respect. . The owner eventually broke down and admitted that he was wrong and can’t live anymore without carbs. and they only bring harm to themselves and their followers. There are many other examples of gurus today that have stranded themselves in the corner.
rice. Grains are amazing source of energy for our brain and body. poor brain functioning and bad sleep. we should blame ourselves! . Whoever tells you to avoid carbs or have a low carb diet probably is emotionally miserable.…) We shouldn’t blame the carbs.but they were just wrong and should admit it. Have low energy. this might be shocking to you. pasta etc. Yes. no shame in that… SMART CARB CONSUMPTION With proper timing. but this is the truth about grainbased carbs (bread. and quantity – you will not gain an ounce of fat from consuming carbs. Everyone makes mistakes. and are integral part of fat loss and muscle building.
that’s great because this is the sweet spot. you can avoid eating complex-carbs during the day and focus only on consuming at evening time. . consume your carbs at evening time. Carbs Quantity: 100-250gm – Post Workout 50-100gm – Rest Days (Evening time) Why evening/night time carbs: Relaxation Satisfaction Sense of pleasure Improved sleep Superior fat loss Unless you’re an athlete.WHEN TO CONSUME CARBS Post workout Evening If you can schedule your workout during evening time. (Fruit and veggies as carbs during day allowed to everyone) Try to time your workout to evening time (6-7). On non-training days.
…) – Grass fed if possible Eggs Cottage Cheese Fish Whey Protein . proper brain and body functioning. muscle development. pasta.FOODS TO EAT Proteins Meat (Beef. antioxidants. Eat the majority of your carbs post-workout. Carbs On Rest Days Evening time Less carbs (50-100 grams) Carbs On Training Days Post-workout Lots of carbs (100-250 grams) Vegetables All types of vegetables! . pitta) Etc. but do drink it post-workout (3 times per week) Carbs Brown Rice Black beans – Protein.… Don’t be afraid of carbs. heart-healthy fiber. Chicken Breast etc. Sweet Potato Yams Potato Quinoa Barley – Low GI. high-protein. liver cleanser. Oats Millet Wheat (bread. they are important for fat loss.I personally prefer to chew my protein.
Healthy Fats Avocados – estrogen reducing food. Fluids Water (possible with lime or mint) Tea (no sugar added) Black coffee (no sugar or milk added) . Almonds Nut butters – peanut butter. (10 nuts per day max) quantities when losing weight) Oestrogen management is important to be able to eliminate fat from chest area. Yes. Once you reach weight maintenance phase (6%-8% body fat). there are probably more fruits that are allowed but I like to keep it simple and eat one of those every day. very healthy fats. very high in calories. almond butter (consume in low Dark chocolate – 70% or more Cocoa avocado on non-training days max) are my top pick. with my cottage cheese. The more the better… Fruits – Should be limited as fruits usually contain lots of sugar that interferes with fat loss.I recommend broccoli with your meat-based meals. Broccoli is very powerful anti-estrogenic and anti-cancer food. you can enjoy a wider variety of fruits as you can eat more calories. (Half Nuts – estrogen reducing food. I only eat: Apples Berries I swap them every day.
Dave . guilt free.CONCLUSIONS Low to no carb diets will have tremendous negative effects on your body and mind. And you will not gain an ounce of fat and will only enjoy the benefits outlined at the beginning. postworkout – more carbs. rest days – less carbs). Eat carbs in the right quantities. and timing. You should enjoy quality carbs. (Evening time. and most will fail in the long run. Carbs are one of the 3 necessary nutrients for our body and brain.
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