FitBuzzer associate Christina Lubysheva
Today is all about shredding to sexy.
Well… at least for the periods that you decide you want to shred.
(Remember, building an S-Curve physique is a game of metabolism
manipulation. I go into detail on this topic in the OSC meal plans
section – Explained in the OSC manual).
Because you’ll be ‘bulking’ for some parts of the journey too. (It’s
detailed, but still only use that as a gauge. It’s all about the nutrients).
But again, today is all about shredding to sexy, because that’s the stage
most of you are at right now. It’s the hottest topic via the 1-to-1 Q & A
Now, one way to shred to sexy is by tapering your carbs in your evening
meals – Dinner (See arrow below).
- Breakfast: (Slow digesting) protein/carbs
- Mid-morning: protein/fat
- Lunch: protein/fat
- Mid-afternoon: protein/fat
- Evening (after exercise): (Fast digesting) protein/carbs
- Dinner: protein/NO CARBS <==========
- Pre-bed: (Slow digesting) protein/fat
But what you can also do is taper your calories throughout the day.
However, you can’t eat like a typical westerner (If you’re from the west that
> No breakfast
> Big lunch
> Big dinner
> A late night snack
Not even with the S-Curve style meals that I’ve been feeding you…
We reverse the pattern…
> Huge breakfast
> Moderate lunch
> Small dinner (4 hours before bed… minimum)
> No late night snacks
There’s a few reasons for doing this…. (At least while you’re on a shred week,
1. You won’t store your breakfast as fat, since you’ve had a longer fast the
2. No big dinner means you won’t end up storing it as fat.
Because your metabolism slows down at night time. You also burn less
calories during this period too.
3. You tend to release more insulin at night time.
4. You’ll end up storing excess carbs as muscle glycogen instead of fat.
GOING BIG WILL MAKE GET SMALL
Calorie tapering is a simple yet very effect nutrition ‘hack’. It works!
Just make sure that you start your days early.
In fact, make sure you always start your days early. You’ll see why in the next
It’s a revisiting of a ‘hack’ that I’ve covered before.
I’m only going to post that newsletter IF…. you reply in the comments
section below to let me know
that you will try the above method for shredding to sexy….
The new t-shirts have been experiencing a ‘like fest’ these past few weeks. So
I’m going to come up with something cool and creative for you all. You’ll see
Fit Buzz Follower Heather – Photo credit: Ryan Larson
I have another video workout coming for you tomorrow, since the response
has been pretty great. These are the workouts that I’ve taken from the
Aphrodite 2.0 program, which will come some time between now and May.
Now, the main reason for creating last weeks workouts was due to the
same issue coming up in Fit Buzz Q & A.
- ”’I want to shred waist”
- ”I want more awesome butt”
Those style of workouts will help you get there. But you MUST go heavy!
Another area of concern is upper arm fat. If so, just focus on the Operation
S-Curve split routines, which you’ll find in the FBBA program.
Tomorrows video workout will be targeted, again. But let me know if you
have any specific requests. Just add ‘chamileon857′ via Skype.
In the mean time, here are a few more simple meals to add to your regime.
Remember, your daily meal plan structure should look very close to this….
Breakfast: (Slow digesting) protein/carbs
Evening (after exercise): (Fast digesting) protein/carbs
Pre-bed: (Slow digesting) protein/fat
These are the ideal times to eat, so that you don’t screw up your S-Curve.
And remember, focus on the nutrients instead of obsessing over calorie
See you in tomorrows workout.
There was a great response to Heathers ‘professional’ pic last Friday.
(Previous pics were mainly progress snaps… Bathroom/Mirrors).
Become your own self motivation. Make it a goal to build your S-Curve,
then to take professional shots (There’s about 3 great fitness
photographers I would recommend if you do).
Fit Buzz associate Dee
Sex, weights and protein shakes. You all go bonkers when that is the
theme of the day, so that’s the phrase that will stay.
I know you love to see new progress pics and cool, practical and simple
meal plan ideas (Infact, I have some more for you today).
But instead of a progress picture, I’m going to share some data with you.
Data that will confirm why you are doing what you are doing, in your own
workouts or the Fit Buzz workouts/program’s.
The focus? Your butt
This is just one area of the body that FitBuzzers, no matter how long they
have been in fitness) are trying to fix (I’m looking at you Anna-loanna,
Make sure you actually take action on the tips I’ve shared with you over
the past several months.
Yes, I know about 80% of you take action, which I’m truly happy about
(Most normal people do NOTHING).
So thank you for being a kick ass action taker.
Butt (pun intended), if you aren’t seeing results, just go back to a tip, or
part of the program you’re using.
Anyway, here’s a report (1 of 3 – The rest are coming next week) I created
that uses electromyography (One of the most precise methods) to analyze
muscle activation that can be targeted to fix your butt/S-Curve.
In short? No more guess work.
This report will show you what parts of NNBB you should be ‘tweaking’ to
suit your current goals/weak areas that need fixing. This report #1 focuses
on the No Nonsense Butt Build exercise variations. You know, the hard
hitting exercises that cause the change to happen. Give it a read…
No more boring water?
You all know the importance of water when it comes to building the physique
of your dreams.
But at times, your gallon a day everyday day (The amount you’ll need varies)
can get little boring and seem like a chore (Not cool). So today, I have
provided you with 3 recipes that will add some spice to your water. The best
part? Zero calories (Almost)!
And if you’re anything like me, I’m sure you often cringe at the thought of
drinking sweetened water (D,E,F rated food/beverage). Because you know
(in the back of your minds) what it’s going to do to your body.
Like I said to FitBuzzer Miss Brown on Monday in our training session….
Just keep it clean… At least during a period of serious shredding.
As promised, here’s the quick, intense, Aphrodite/Zeus themed leg/butt targeted ‘home’ workout.
The focus = ‘Combo’ exercise variation
If you don’t break a sweat, suffer from DOMS, or simply think it doesn’t challenge your body enough, let me know.
I’ll gladly turn it up a gear for you .
- High frequency training for your butt!
- Relativily light weight
- Focus on range of motion and control
- 6 x 6 rep/set range
- 15 Mins
- At home
(Fit Buzz associate Dee)
Guys, the Zeus workout is here….
Seriously, don’t do this 28 day workout unless you are prepared!!
Watch how I got my ass kicked by the Zeus workout (Sample).
Ladies, some of you have already started on the Aphrodite workout.
It’s a little different than the Zeus workout. But even that kicked
my ass ( And I’m a dude :O).
Note: Congratulations to all newer FitBuzzers who are getting results from the
FREE S-Curve building course!!!! (I’m looking at you Laryssa Makowski )
Second, a few new T-shirts/Singlets
Christiany Da Silva
I only provide you with simple ‘practical’ meals, because that’s mostly what
you ask for. The following isn’t exactly ‘simple’ to make, but you MUST try it.
Yesterday there was a fight for ownership on which country it originates from
(I personally experienced it the first time on that same trip to Egypt back
You can see the battle HERE <<<
As you would have seen, we are talking about rice stuffed vine leaves. (The
origin varies *Sticking with Turkey *, although I don’t care too much about
the origin. Just the taste… The fun part of this lifestyle ).
I was fortunate enough to have tried the restaurant and home made versions.
I previously stated that you should only eat them mid morning/afternoon. But
add it to your dinner aswell, as a side dish/appetizer due to the slow digesting
carbs/nutrients contained within them. Just try not to eat them within a 2 hour
time frame of working
out… before or after.
I’d personally advise to order them at a restaurant, since they’re not ‘simple’.
But if you are ever in the mood to cook them yourself….
(This is very similar to the home made version that was prepared for me).
There’s a few new ‘gear’ designs to wear on your S-Curve. Let’s see if you can
But there’s also some spring/summer fashion-spiration on both Instagram
accounts (Ladies only on this one though).
Quite a few of you started on Operation S-Curve over the past few days. The
manual will help and guide you. But you can always add ‘chamileon857′ via
Skype for a 15 minute call/chat for anything specific.
Fit Buzz follower Kacey P.
I have another 15 minute workout coming for you tomorrow. In the meantime… A few things…
Progress pic-spiration from Fit Buzz follower Kacey <<.
Shred tactic reminder tips from last weeks insta posts.
- Combine different protein/aminos to boost your total protein power. Brown rice + beans
(All types)… As an example. Remember, you want quality. Not ‘more’ protein >> Read.
- Old news… But don’t ‘diet’.
- Focus on variation and intensity @ the lift…
- Try morning cardio on a near empty stomach (For a short while).
- Eat ‘zero’ starchy carbs in the evening (Rice, Potatoes… no-no…).
- No cardio, other than the method listed above. Resistance training only (For a short while).
- Drink almond milk and whey. No full or half fat milk.
- Eat more mono/poly-unsaturated fat meals around the times listed here <<.
- Increase your strength by performing those video workouts on a regular basis.
- Eat ‘more’ and more of the nutrient dense meals.
Tiny waist… Epic Butt… Superior back!
In fact, here’s two more salad ideas…
Super nutrients (Any time)
Slow digestion salad (Mid morning/Lunch/Before bed)
The only other thing I want to add is the home workout equipment that you would need (Just
for those of you who have been asking).
And if you can’t find them locally…
All from Amazon, because that’s where I go to get ‘online’ stuff, if not locally.
I’ll see you in tomorrow’s workout.
’15 min summer butt workout’
Because it’s that season!
I’ve taken elements from the ‘offline’ Fit Buzz gym workouts (You know, what’s working for FitBuzzers in the gyms I train them in) and included them into this 15 minute workout.
Remember, those 15 minute workouts are designed for…
- The times when you’re busy
– The times when you’re away (traveling)
They help you maintain the results you obtain from the main S-Curve workouts.
I hope your Easter rocked (For those who celebrate it). In fact, I
know it did, after seeing some of your Instagram streams.
Anyway, Saturdays newsletter revealed the best exercises for
targeting certain muscles in your upper legs using electromyography
as a base to work from to find out what works best for YOU..
Yes it is true that you can’t use someone else’s EMG test results
to work from. However, those results were a little more accurate.
- Scores averaged from multiple tests from one individual
- An individual that was mentally and physically prepared for it
So that’s the closest you’re going to get without actually taking a test
There were many progress pic submissions last week.
And the stuff I say about combining Fit Buzz with (Insert extra here -
yoga, boxing, etc) is real and happening. The following ladies did just
that to get their results.
Natasja Morgans shred to sexy (10.3 to 8.1 stone) happened from
December 2012 to March 2013.
And Hanna ‘Bubba’ (Nickname and all) who you might have seen before,
is ‘wearing it sexy’ and shows that it’s not just about building an S-Curve…
it’s about ‘keeping’ an S-Curve!!
- Tis S-Curve season
- Shred to sexy
- Wear it right
- Sex, weights and protein shakes, fashion and travel
Today I have another report. This one focuses on the exercises that you
would have performed on the first month of Operation S-Curve.
So give this a read if you’re struggling to activate new muscles and/or
fighting your way out of a plateau. One tweak might be all you need to
make a big difference.
There are no new meal plan ideas today. But keep an eye on the social
radar (below) to see them in real time.
My bad… I actually DO have one simple meal to share with you.
Avocado green toasties
- Avocados (Good fats)
- Baby spinach (You still need your veggies)
- Pesto (More good fats)
- Mozzarella cheese (Protein and ‘energy boosting fat’)
- Prepare as you see it <<< (I don’t think I need to show you how to make
sandwiches. Or do I? )
Just eat it during the day time or as a night time snack. But never around the
times that you’re about to workout, before or after.
Incoming search terms:
- cheap workout equipment