Diet

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Fat Loss via Better Science and Simplicity It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I ve seen the elite implement ation of all three in working with professional athletes. In this post, we ll expl ore what I refer to as the slow-carb diet . In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I ve lost about 25 lbs. of fat. This is the o nly diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produ ced veins across my abdomen, which is the last place I lose fat (damn you, Scand inavian genetics). Here are the four simple rules I followed Rule #1: Avoid white carbohydrates

Avoid any carbohydrate that is or can be white. The following foods are thus pro hibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and frie d food with breading. If you avoid eating anything white, you ll be safe. Rule #2: Eat the same few meals over and over again The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructin g each meal with one from each of the three following groups: Proteins: Egg whites with one whole egg for flavor Chicken breast or thigh Grass-fed organic beef Pork Legumes: Lentils Black beans Pinto beans Vegetables: Spinach Asparagus Peas Mixed vegetables Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have f ound Mexican food, swapping out rice for vegetables, to be one of the cuisines m ost conducive to the slow carb diet. Most people who go on low carbohydrate diets complain of low energy and quit, not because such diets can t work, but because they consume insufficient calories. A 1 /2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Veg etables are not calorically dense, so it is critical that you add legumes for ca loric load. Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I th ink this is ridiculously inconvenient. I eat 4x per day: 10am 1pm breakfast lunch

5pm smaller second lunch 7:30-9pm sports training 10pm dinner 12am glass of wine and Discovery Channel before bed Here are some of my meals that recur again and again: Rule #3: Don t drink calories Drink massive quantities of water and as much unsweetened iced tea, tea, diet so das, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I m a wine fanati c and have at least one glass of wine each evening, which I believe actually aid s sports recovery and fat-loss. Recent research into resveratrol supports this. Rule #4: Take one day off per week I recommend Saturdays as your Dieters Gone Wild day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that yo ur metabolic rate (thyroid function, etc.) doesn t downregulate from extended calo ric restriction. That s right: eating pure crap can help you lose fat. Welcome to Utopia. ### Try it for yourself! Many of my readers have used The Slow-Carb Diet to lose 100 + pounds and shared their stories here. If you want all the details on rapid fat loss, check out my book, The 4-Hour Bod y, which was a #1 New York Times bestseller. You will learn: how to fine-tune Th e Slow-Carb Diet (outlined in the above post), how to get the perfect night s slee p, how I gained 34 pounds of muscle in 28 days, how to produce 15-minute female orgasms, and much more. Last, if you enjoyed this post, I write about related subjects all the time. Sub scribe via email or RSS and get notified when my next article comes out. You can also get the Expanded and Updated 4-Hour Workweek, which includes more t han 50 new case studies of luxury lifestyle design, business building, reducing hours 80%+, and world travel. Share this:

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