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Presentation April 22 nd , 2014. Nutritional Rules of Thumb. Water & Your Body. 60-70% Water. Water = ½ Body Weight in Ounces. Let’s try this out: If you weigh 200 lbs , drink 100 oz Water. 128 oz. ≈ 80%. 16.9 oz. or. x 6. Water & the 4 – ATIONs. Increased Metabolism. - PowerPoint PPT Presentation
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PresentationApril 22nd, 2014
Nutritional Rules of Thumb
Water & Your Body
60-70% Water
• Let’s try this out:– If you weigh 200 lbs, drink 100 oz Water
Water = ½ Body Weight in Ounces
x 616.9 oz
128 oz
≈ 80%
or
Water & the 4 – ATIONs
Detoxific-ATIONExcess Fat
ToxinsExcess Fluids
Mental Clarity
Balanced
Blood Sugar
Increased Metabolism
Energy
Eat Every 3 Hours
3 hrs
Excess Insulin and Cortisol production
Spikes are always followed by a “dip”
Blood Sugar drops, appetite stimulated,
Cortisol secretes
Bloo
d Su
gar s
pike
s
Adrenal Glands
Pancreas
Eat a Protein with Your Carbs
Carb + Protein3 hrs
½ Your Body Weight in Ounces of Water Each Day
The Rules Review
Eat a Protein With Your Carbs
Eat Every 3 Hours
INTRO TO CARB CYCLING
A P R I L 2 2 N D , 2 0 1 4
WHY CARB CYCLING?• Keep your metabolism as high as possible
so you can maximize fat burn.• Hormone regulation.• Provides options to overcome plateaus.• Provides flexible meal options
HIGH-CARB DAY• Alternate High-Carb and Low-Carb days• Protein and a carb with five meals in the
day• Keep your metabolism running hot
• loading your muscles with glycogen and enough calories to keep your metabolism high
LOW-CARB DAY• Protein and a carb for breakfast
• Remaining four meals consist of a protein, veggies, and a good fat
• Deplete glycogen from liver and muscles cause bodies to burn stored body fat at a fast rate
• Glycogen comes from our good carbs
CHRIS POWELL’SEASY CARB CYCLING
HCLC
1
Low-Carb Day High-Carb Day High-Carb Dayw/ 1 Reward Meal
Reward Day
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
LC LC LC1 1 1 1
CHRIS POWELL’S CLASSIC CARB CYCLING
HCLC
1
Low-Carb Day High-Carb Day High-Carb Dayw/ 1 Reward Meal
Reward Day
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
LC LC LCHC HC HC
CHRIS POWELL’S TURBO CARB CYCLING
HCLC
1
Low-Carb Day High-Carb Day High-Carb Dayw/ 1 Reward Meal
Reward Day
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
LC LC LCHC HC
LC
FOOD PREPARATION• You can spend your time:
A) cooking numerous meals for the week in bulk B) as you go throughout your day
If you fail to plan, you are planning to fail
CHRIS POWELL’S S IX WEEK MENU – WK 1SUNDAY H-CARB MONDAY L-CARB TUESDAY H-CARB WEDNESDAY L-CARB THURSDAY H-CARB FRIDAY L-CARB SATURDAY H-CARB
ME
AL
1
SMOOTHIE! Protein: 1 scoop Vanilla or Chocolate Protein Powder. Carb: 1 cup Banana or Berries. 1/2 cup Unsweetened Almond Milk.
BREAKFAST SANDWICH OR BREAKFAST TACOS! Protein: 4 Egg Whites/substitutes. Carb: 1/2 Whole-Grain or Ezekiel English Muffin OR 2 Corn Tortillas. Veggie: 3 slices Tomato. Flavor: 1 dash Mrs. Dash, 3 Tbsp Salsa
POWER CRUNCH CEREAL: 1 Scoop Vanilla Protein Powder. Carb: 1/2 cup Low-Fat Granola OR 1/2 cup All Bran OR 3/4 cup Fiber One. 1/2 Cup Unsweetened Almond Milk with 1 Cup Water. Flavor: to taste Stevia, to taste Cinnamon.
GREEK YOGURT AND BANANAS! Protein: 1 Cup Nonfat Plain Greek Yogurt. Carb: 1 Banana. Veggie: 2 Stalks Celery. Flavor: 1 dash Stevia (optional).
SMOOTHIE! Protein: 1 scoop Vanilla or Chocolate Protein Powder. Carb: 1 cup Banana or Berries. 1/2 cup Unsweetened Almond Milk.
GREEK YOGURT AND BANANAS! Protein: 1 Cup Nonfat Plain Greek Yogurt. Carb: 1 Banana. Veggie: 2 Stalks Celery. Flavor: 1 dash Stevia (optional).
BREAKFAST SANDWICH OR BREAKFAST TACOS! Protein: 4 Egg Whites/substitutes. Carb: 1/2 Whole-Grain or Ezekiel English Muffin OR 2 Corn Tortillas. Veggie: 3 slices Tomato. Flavor: 1 dash Mrs. Dash, 3 Tbsp Salsa
ME
AL
2
PROTEIN OATMEAL! Protein: 1 scoop Vanilla Protein Powder. Carb: 3/4 cup cooked Steel-Cut Oatmeal. 1/2 cup Unsweetened Almond Milk. Flavor: to taste Stevia, to taste Cinnamon.
COTTAGE CHEESE ON-THE-BORDER! Protein: 1 cup Nonfat Cottage Cheese. Veggie: 1/2 cup Chopped Tomato. Fat: 1/3 Avocado, Sliced. Flavor: 3 Tbsp Salsa.
YOGURT CRUNCH! Protein: 1 cup Nonfat Greek Yogurt. Carb: 1/2 cup Low-Fat Granola. Flavor: 1 dash Stevia.
CHOCOLATE- ALMOND BUTTER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Fat: 1 Tbsp Natural Almond Butter. 1/2 Cup Unsweetened Almond Milk.
CHOCOLATE-OATMEAL POWER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Carb: 3/4 cup cooked Old-Fashioned Oatmeal. 1/2 cup Unsweetened almond Milk. 1/2-1Cup Water
SUNSHINE OMELET! Protein: 4 egg Whites. Veggie: 1/2 cup Sliced Mushrooms, 1/2 cup Chopped Onions, 1/2 cup Chopped Tomatoes. Fat 2 oz Grated Low-Fat Mozzarella Cheese. Flavor:to taste Mrs. Dash.
YOGURT CRUNCH! Protein: 1 cup Nonfat Greek Yogurt. Carb: 1/2 cup Low-Fat Granola. Flavor: 1 dash Stevia.
ME
AL
3
TURKEY & VEGGIE MEDLEY! Protein: 3 oz Cooked Extra-Lean Ground Turkey. Carb: 1/2 cup Cooked Peas and Corn mixed, 1/3 cup Cooked Long-Grain Brown Rice. Flavor: 5 sprays spray butter, to taste Herb & Garlic Mrs. Dash.
ASIAN WRAPS! Protein: 3 oz Cooked Extra-Lean Ground Chicken Breast or Ground Turkey. Veggie: 1/4 cup each Chopped Water Chestnuts, Tomato, Onion, 1 Leaf Iceberg Lettuce. Fat 1/3 Avocado, Sliced. Flavor 1 Tbsp Low-Sodium Soy Sauce.
CHICKEN STIR-FRY! Protein: 3 1/2 oz Cooked, Sliced Chicken Breast. Carb: 1/2 cup Cooked Long-Grain Brown Rice. Veggie: 3 cups Steamed Broccoli, Mushrooms, mixed Green Beans, and Water Chestnuts. Flavor: 1 tsp Low-Sodium Soy Sauce. Taste Mrs.Dash.
CHICKEN COBB SALAD! Protein: 2 Chopped Hard-Boiled Egg Whites, 2 oz Chopped Chicken Breast. Veggie: 3 cups mixed Chopped Tomato, Cucumber, Iceberg Lettuce. Fat 1 Tbsp Blue Cheese Crumbles, 1/4 Avocado, Chopped, Flavor: 2 Tbsp Fat-Free Balsamic Vinaigrette.
CHICKEN TOSTADAS! Protein:3 1/2 oz Cooked Chicken Breast. Carb: 1 Corn Tortillas, 1/3 cup Boiled or Canned Black Beans. Veggie: 2 cups mixed Chopped Onions and Peppers, 1 cup Chopped Iceberg Lettuce. Flavor: 3 Tbsp Salsa
CHICKEN-VEGGIE PARMESAN! Protein: 4 oz Cooked, Sliced Chicken Breast. Veggie: 3 cups Steamed, Chopped Zucchini, mixed Spinach, Mushrooms. Fat: 2 oz Low-Fat Parmesan Cheese. Flavor: 3 Tbsp Marinara Sauce to taste: Herb & Garlic Mrs. Dash.
CHICKEN MARINARA PASTA! Protein: 3.5 oz Cooked, Chopped Chicken Breast. Carb: 1/2 cup Cooked Brown-Rice Pasta. Veggie: 1/2 cup Sauteed Sliced Mushrooms, 1 cup Steamed Broccoli. Flavor: 1 Tbsp Minced Garlic, 3 Tbsp Marinara Sauce.
ME
AL
4
YOGURT CRUNCH! Protein: 1 cup Nonfat Greek Yogurt. Carb: 1/2 cup Low-Fat Granola. Flavor: 1 dash Stevia.
CHOCOLATE-PEANUT BUTTER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Fat: 1 Tbsp Natural Almond Butter. 1/2 Cup Unsweetened Almond Milk.
PROTEIN OATMEAL! Protein: 1 scoop Vanilla Protein Powder. Carb: 3/4 cup cooked Steel-Cut Oatmeal. 1/2 cup Unsweetened Almond Milk. Flavor: to taste Stevia, to taste Cinnamon.
COTTAGE CHEESE ON-THE-BORDER! Protein: 1 cup Nonfat Cottage Cheese. Veggie: 1/2 cup Chopped Tomato. Fat: 1/3 Avocado, Sliced. Flavor: 3 Tbsp Salsa.
YOGURT CRUNCH! Protein: 1 cup Nonfat Greek Yogurt. Carb: 1/2 cup Low-Fat Granola. Flavor: 1 dash Stevia.
CHOCOLATE-PEANUT BUTTER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Fat: 1 Tbsp Natural Almond Butter. 1/2 Cup Unsweetened Almond Milk.
CHOCOLATE-OATMEAL POWER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Carb: 3/4 cup cooked Old-Fashioned Oatmeal. 1/2 cup Unsweetened almond Milk. 1/2-1Cup Water
ME
AL
5
STEAK "N" POTATOES! Protein: 2 oz Thinly Sliced Cooked Flank Steak. Carb: 1small Yam or Gold Potato. Veggie: 1/2 cup Chopped Onions, 1/2 cup Sliced Mushrooms. Flavor: taste Mrs. Dash, 5 Sprays Spray Butter, 1 tsp Cinnamon for Yam OR 3 Tbsp Marinara Sauce for Potato.
GARLIC-HERB SALMON SALAD! Protein: 2 oz Grilled Salmon. Veggie: 2 cups Uncooked Spinach. Fat: 2 Tbsp Balsamic Vinaigrette. Flavor: 1 Tbsp Lemon Juice, 1 dash Garlic & Herb Mrs. Dash, 1Tbsp Sauteed Minced Garlic.
MEDITERRANEAN TURKEY! Protein: 3 oz Cooked Extra-Lean Ground Turkey. Carb: 1/2 cup Cooked Long-Grain Brown Rice. Veggie: 1 cup Steamed Broccoli, 1 cup Steamed Cauliflower. Flavor: 1 Tbsp Hummus, taste Garlic & Herb Mrs. Dash.
LEMON-PEPPER TILAPIA! Protein: 3 oz Baked Tilapia Fillet. Veggie: 1/2 cup Steamed Sliced Mushrooms, 10 stalks Steamed Asparagus. Fat: 1 Tbsp Sliced Almonds. Flavor: 1 Tbsp Lemon Juice, 1 dash Lemon-Pepper Mrs. Dash, 5 Sprays Spray Butter.
GRILLED SHRIMP PASTA! Protein: 4 oz Grilled Shrimp. Carb: 1/2 cup Cooked Brown-Rice Pasta. Veggie: 1 cup Steamed Broccoli. Flavor: taste Garlic & Herb Mrs. Dash, 5 Sprays Spray Butter.
CHICKEN COBB SALAD! Protein: 2 Chopped Hard-Boiled Egg Whites, 2 oz Chopped Chicken Breast. Veggie: 3 cups mixed Chopped Tomato, Cucumber, Iceberg Lettuce. Fat: 1 Tbsp Blue Cheese Crumbles, 1/4 Avocado, Chopped . Flavor: 2 Tbsp Fat-Free Balsamic Vinaigrette.
SPICY TEX-MEX TURKEY! Protein: 3 oz Cooked Extra-Lean Ground Turkey. Carb: 1/2 cup Cooked Corn, 1/3 cup Boiled or Canned Black Beans. Veggie: 1 cup Chopped Red Bell Peppers. Flavor: 2 tsp Tabasco Sauce, 3 Tbsp Salsa.
CHRIS POWELL’S WEEKLY SHOPPING LIST
PROTEIN ● Whey protein powder (9 servings) ● Cottage Cheese (2 cups) ● Nonfat or lowfat Greek Yogurt (5
cups) ● Eggs (1 ½ dozen) ● Extra lean ground turkey (1 lb) ● Chicken Breast (2 ½ lbs)
CARBS ● Whole-grain, multi-grain, or Ezekiel
english muffin (3) ● Low fat granola (3 ½ cups) ● Long grain brown rice (1 ⅓ cup after
cooked) ● Peas and Corn mixed (2 cups) ● Old-fashioned or steel cut oatmeal
(2 ½ cups cooked) ● Brown rice, Ezekiel, or Corn tortilla (4) ● Black beans (1 ⅓ cup)
FRUIT/CARBS ● Chopped bananas or berries (2
cups)
FATS ● Avocados (2) ● Natural almond butter (2 tbsp) ● Sunflower seed butter (1 tbsp) ● Parmesan cheese (2 oz)
VEGGIES ● Head of Lettuce (2) ● Tomatoes (4) ● Water chestnuts ● Onion (1 ½) ● Peppers (3) ● Celery
SEASONINGS AND CONDIMENTS ● Mrs. Dash Garlic & Herb ● Mrs. Dash Original ● Salsa ● Balsamic vinaigrette dressing ● Lite spray butter ● Almond milk (1 carton) ● Stevia ● Soy sauce
PORTION CONTROLProtein – male = 5 oz
female = 3 ozCarbs – male =1.5 cups
female = 1 cupVeggies – male = 3 cups
female = 2 cupsFats – male =2 tbsp
females = 1 tbsp
PREP THE PLATE
Protein
CarbsFATS
Veggies
REGULAR CARB DAY
FATS
PC
V
REGULAR LO-CARB DAY
PC
VF
Have a great andhealthy night!