The new simple meal structure

March 28, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

Breakfast (Protein/Carbs/Fat)

– Low fat Greek yoghurt mixed with…
– Almonds
– Sunflower seeds
– Chia seeds

– Rye bread + Add your favorite spread (For ‘enjoyment’ sake)

Lunch (Protein/Fat/Carbs ‘optional’)

– Cottage cheese (Because it contains a slower digesting protein ‘casein’, low-ish
in fat and a different food source @ varying types)
– Fresh leafy greens
– Scrambled eggs (Whole)
– (Serve as a salad)

Day time snacks

– Frozen grapes
– Almond snacks (Try almond rounds if you see them. Again… For ‘enjoyment’ sake)

Workout period (Fast digesting protein/carbs/zero fat because it slows digestion)

Pre workout

– A banana
– A flavored whey protein only shake

Post workout

– An orange
– A flavored whey protein only shake

Dinner (Protein/Carbs)

– Brown rice
– Tuna
– Cherry tomatoes

Before bed (Slow digesting protein/some fat)

– Left over Tuna

Foody update day (Some social highlights too)

March 27, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

Monday 2 munchies <

 

Fit fash

- You don’t become S-curvish by being basic <

- Ice-cream < and hump day ice-cream <

- It’s wetday <

- Alyssa shreds to smexy <

- Sonia is embracing the season <

- Yani is kini ready in OOTN attire <

- Eriana is back, S-curvish and ready for summer <

- Polina glute snaps <

- Sarah is S-curvish, lumpy and kini ready <

- We love a bit of decor p*rn every now and again… Team RAF is at it again <

 

About your butt results

March 27, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

FB messenger app: https://www.facebook.com/ShaunTLSinclair

Whatsapp/Viber: Reply for my #/Reply to send your #

Skype: chamileon857

>> OSC – Access to EVERYTHING  (6 monthly payments)

(This is now the main program & for the S-curve Challenge. 

Why = Because it’s currently the most popular option)

- Pay monthly ($66) for 6 months.

- The option to pause at any one month and restart again should ‘life’ get

in the way.

- Access to every current/new program is yours for free during these six

months… But not given to you all on day one (Info overload), since your

regime will be properly tailored.

- You have 24/7 daily support over the 6 months via Skype/Whatsapp/Viber.

- On demand tailored video workouts for your eyes only.

Buzzo’s… TGIF…

- Super S-curvish @fitbuzz peers (See Morebuzz < )

- S-curve members with super fast 3-4 week results

You don’t fit that criteria yet?

It’s OK. You will.

The only thing that will make the process longer is a high body fat %.

Also… ‘Taking longer’ isn’t the real concern (Like… 3-6 months). The real concern

is the ‘how’ you’re getting those S-curvish results.

- It’s the right way.

- It’s the way that allows you to keep results for the long term.

- It’s the way that allows you to fall off the fitwagon and still keep your results (Lean 

mature muscle – After 18 months or so of consistent FitBuzzing).

It doesn’t matter what you look like right now. Your body WILL transform into a soft lean

S-curvish one.

Your first month sets the foundation (Hence the 1 month foundation program that was

created last month – Below).

The following months become more precise, based on the results of the previous month.

You don’t ever have to worry about anything, as long as you’re taking ‘S-curvish action’

and hitting the following fundamentals.

- Your set 4 week workout regime

- Your tailored daily exercises

- Following the S-curve meal structure

- Eating various simple S-curve meals (The new and popular ones)

- Jumping on Whatsapp/Viber/FB messenger for on-going coaching (I usually nudge 

you every week, so that’s a no fail issue)

Every year surpasses the previous year here in regards to all thing @fitbuzz (Instagram).

> Better, faster, more buttgress reports

> More interesting, fun and challenging 4 week training regimes

> Everything ‘simplified’

YOU… Are now a part of that.

Happy Friday. Reply to ask about stuff.

Shaun

Stayfitbuzz.com

The Epic Butt and S-curve (1 month) Foundation program <  

(Start this if you’ve been here for less than 1 month)

2nd round of the S-curve Challenge < (Special on ’till end 

of March)

 

Shred Your Waist to Build Your Butt Home Workout

March 27, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

 

Here is where we get creative in the home. Turning gym workouts into effective 15 minute home workouts.

 

If your goal is to build muscle…

 

Just follow the ‘build muscle phase’ calorie intake (purple text on sheet 1)

from the OSC precise calorie calculator.

 

Why this works?

 

Well, it already calculates your daily ‘maintenance’ intake based on your…

 

- Weight

- Height

- Age

- Current activity levels

 

Within seconds…

 

I’ve simply added another ‘automatic’ formula that adds another 10% to

account for the thermic effect of the S-Curve meals that you eat. This is

where there is an increase in your bodies use of ‘energy’ (Digestion,

storage, absorption, mobilization).

 

(We tweak this via our OSC Skype chats, because the effect will be 

different from one person to the next. Yet, it can be manipulated so that 

we can start to get the effect that we want).

 

And then, another 10% increase to account for the fact that you want to

increase your muscle mass.

 

Now….

 

THAT ALL SOUNDS KINDA CONFUSING RIGHT?

 

Well, that’s why I’ve made that formula invisible. I don’t even tell you about

this in OSC, or anywhere else. Because we all like to K.I.S.S.

 

So just let the magic happen :).

 

 

If your goal is to shred and not lose lean muscle mass…

 

(And if you like to do your workouts in the morning).

 

Simply add a night snack (Protein/fat) to last weeks calorie taper. Casein,

cottage cheese, fish (fish oil), nuts or any of the night time meals I’ve sent

you in the past several months.

 

Then sip on the super post workout shake (Or your own variation of it)

followed by your big S-Curve breakfast a couple of hours later.

 

It’s spring, have fun, shred to sexy, build an S-Curve, be awesome!

The FREE S-Curve building course

GET STARTED HERE: http://www.fitzspiration.com/lg/stay-fit-buzz-butt-building-guide

Your butt is final

March 26, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

Got questions about anything? Reply, Whatsapp, Viber, Skype, FB messenger 

app..

Whatsapp/Viber: Reply for my #/Reply to send your #

Skype: chamileon857

S-Curve Challenge: Jan 1st – March 31st (5 Winners… Be one of them!)

 

Buzzo’s… Hump day…

So… We’re now in the Finale stage of the S-curve Challenge < as 

you would have seen yesterday.

You would have also seen me in some new video shenanigans, where I did

a lot of what I promised in recent newsletters (Watch from 3 minutes onwards).

What you wouldn’t have seen, is the new video shenanigans shot in ‘exotic

looking’ locations. Pics only for now… Which you would have seen via the pre

/post workout shenanigans album (See Morebuzz <).

Yesterday’s events of course led to more chat topics. So let’s get right into it…

The long term view

Current FitBuzzers know it… And now, newer FitBuzzers are starting to see it

(via the hall of fame page).

That is… The universal goal here is to become S-curvish… For the long term.

To live what we do as a lifestyle.

That’s why there’s more of an emphasis on monthly plans when starting the

S-curve Challenge.

It’s way more practical than following a long 6 month plan that’s set on day

one. And… It mimics what gets done when doing this in person.

In fact, the in person experience is now fully merged with the mobile/online

experience ‘today’. It makes it better in some ways actually. Especially if

you’re ‘busy’.

So understand that your mindset, from day one… Is long term one.

Coaching

121 chat sessions and ‘emotional’ support is where the magic is right now.

The 121 sessions… Because you get your ‘in the moment’ questions answered

instantly.

Emotional support… Because this issue is probably the cause for your downfall

@ falling off the fitwagon.

You’ll be falling off no more!

The magic is in the S-curve workouts too…

But that’s been the case for a while. Structured nutrition is where the real magic is

… of course. And I’m sure the new simple meal plan structure will motivate you

to focus on it a lot more, like a naturally occurring habit.

Injury prevention tips

Since this has been a hot topic in the chats.

> Push with your heels when you squat… Not the balls of your feet.

> Do arm circles at the start of your workout (Because your shoulders MUST 

be ready).

> Do ‘S-curve workout’ exercises to warm up… Not stretching.

> Warm up before each ‘compound’ (Squat, deadlift, press) exercise.

> Do less reps per set on deadlift/squats… Especially when lifting heavy.

Got newsletter questions? Reeeeply…

Shaun

Stayfitbuzz.com

>> OSC – Access to EVERYTHING  (6 monthly payments)

- Pay monthly ($66) for 6 months.

- The option to pause at any one month and restart again should ‘life’ get in the

way.

- Access to every current/new program is yours for free during these six months…

But not given to you all on day one (Info overload), since your regime will be

properly tailored.

- You have 24/7 daily support over the 6 months via Skype/Whatsapp/Viber.

- On demand tailored video workouts for your eyes only.

Next months butt + Feed the monster

March 26, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

Got questions about anything? Reply, Whatsapp, Viber, Skype, 

FB messenger app..

Whatsapp/Viber: Reply for my #/Reply to send your #

Skype: chamileon857

2nd round of the S-curve Challenge < (Special on ’till end 

of March)

See today’s Morebuzz < for everything extra.

Buzzo’s… Post hump day symptoms…

First…

Those on the S-curve monthly program whose April plans are coming

next week… Be ready! It won’t be your first month, so your plan is going

to get super precise, yet remain super simple.

Also… There’s new workout regimes coming. One for spring and one for

summer. You WILL end up doing at least one of these regimes.

Second…

It was a butt tip day for workouts (Check out today’s ‘Morebuzz’ workout vid

though…) yesterday.

So let’s feed your butt today…

- Pre/post workout is all about fast digesting nutrition so that the nutrients can

get to your muscles quickly @ effectiveness.

> Fast digesting ‘spikey on insulin’ fruit (Good for breakfast too) = Watermelon,

oranges, tangerines, pineapple, grapes.

> Most powdered supplements for fast digesting protein.

Note: It must be low fat though, as fat slows digestion. So none of that hemp

protein stuff around workout periods.

- Carb tapered dinners/meals for a month can be brutal. But it’s a necessary

strategy on some tailored regimes.

There’s plenty of proof of that fact in the hall of fame (See ‘Morebuzz’).

So… It’s OK to zig-zag a zero carbs/half carbs week by week for a short time,

ONLY if we’ve achieved more than desirable results.

- Bloating? The reason could simply be from eating too fast. Slow it dooown!

More stuff in ‘Morebuzz’. Reply to ribbit at me…

Shaun

Stayfitbuzz.com

The Epic Butt and S-curve (1 month) Foundation program <  

(Start this if you’ve been here for less than 1 month)

>> OSC – Access to EVERYTHING  (6 monthly payments)

- Pay monthly ($66) for 6 months.

- The option to pause at any one month and restart again should ‘life’ get

in the way.

- Access to every current/new program is yours for free during these six

months… But not given to you all on day one (Info overload), since your

regime will be properly tailored.

- You have 24/7 daily support over the 6 months via Skype/Whatsapp/Viber.

- On demand tailored video workouts for your eyes only.

 

Butt… You failed…

March 26, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

 

+ Buttgress pics

> The 2015 S-curve Transformation Challenge

Got questions about anything? Reply, Whatsapp, Viber, Skype, FB messenger 

app..

Whatsapp/Viber: Reply for my #/Reply to send your #

Skype: chamileon857

S-Curve Challenge: Jan 1st – March 31st (5 Winners… Be one of them!)

Buzzo’s… TGIF…

First…

On the S-curve Challenge? Not on the S-curve Challenge?

Which ever the case… If you are following, applying and experiencing results… Then, YOU…

Are awesome.

That’s how your butt will NEVER fail.

And never failing is something that is happening a lot right now. Because reports of progress

are starting to pour in again… From members who started in Oct/Nov/Dec (Yup… December).

Here’s a message < (Hit the first link) from S-curve Challenge member Linda from

last night.

The day 1 selfie is important. But it’s very common to notice visual changes, even if you look

in the mirror everyday.

Note: This is a game of ‘becoming S-curvish’. So there’s a good chance that your 

weight might actually increase a little. Which means Linda’s 2 week progress and 2lbs 

lost might be a good thing.

You truly will feel like a transformer (I loved Lockdown from the most recent movie).

The trigger workout

That is… The workout mostly acts as a (Very important) trigger for your soft lean S-curvish

results.

Feeding them via the S-curve meal structure is what will give you the noticeable results.

Again…

Feeding them via the S-curve meal structure is what will give you the noticeable results!

Can’t workout?

- Injury

- No access to weights/gym

- Illness

Just remember that you are still becoming S-curvish/Shredding to smexy. Because you’ll still

be eating S-curvishly.

Gains may be minimal. But you will at least maintain.

The continuous changes to the S-curve program (S-curve Challenge)

Been here for more than a year? Then I know you would have noticed all of the changes on

the program.

Why?

Well… Nothing stands still. Everything changes… Usually for the better.

It’s why Facebook changes, your phone and almost any ‘good’ product/service you currently

use.

In terms of becoming S-curvish?

Things change because there are newer and better ways to push for the BEST results.

Yea, we cheat munch and we have fun. But you are ultimately here because of the ‘result’.

Just take a look on the S-curve Challenge page for some of the best examples.

There’s a ton’o more stuff over in ‘Morebuzz’ (Link above), it’s ask me anything Friday. So reply

and do that.

The S-curve Challenge is on. Let’s gooooo… Roar!

 

Shaun

Stayfitbuzz.com

For new OSC members (As of July 23rd 2014) –  Access to every current/new

program is yours for free during these six months of becoming S-curvish.

 >> OSC – Access to EVERYTHING  (6 monthly payments)

- Pay monthly ($66) for 6 months.

- The option to pause at any one month and restart again should ‘life’ get in the

way.

- Access to every current/new program is yours for free during these six months…

But not given to you all on day one (Info overload), since your regime will be

properly tailored.

- You have 24/7 daily support over the 6 months via Skype/Whatsapp/Viber.

- On demand tailored video workouts for your eyes only.

 

 

Let’s just get you in shape (More focus @Diet)

March 25, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

OK, let’s follow up with Saturdays DONE-FOR-YOU calculator.

 

So… What do you do after you have worked out your precise calorie

intake? Well, there’s two things you can do. Well, actually there’s 3.

I’ll start with the first.

 

#1 Precise is still an estimate

 

That’s right. Understand that these ‘precise’ calculations are still only

estimations to give you a great starting point.

 

Measure…

 

Go for the skin fold testing approach. Read this post.

 

Tweak…

 

Read this post…

 

 

#2 Continuous fat loss method DONE-FOR-YOU version

 

You’ve worked out your precise calorie intake. Great! But now you

have the challenge of shredding fat. And to keep on shredding it.

 

Well, the zig zag approach is still one of the best ways to manipulate

your metabolism. This is where you drop your calories (deficit) for 3

days and raise them again on the 4th day. And to keep on doing that in

random spells.

 

So I have now created a DONE-FOR-YOU calculator for that too

Updated DOC (Download here). <<< 

(Windows) <<<

 

Simply use the calorie amounts that those calculations provide when

it’s time to zig-zag your way to long term fat loss without losing lean

muscle mass.

 

#3 Building muscles for size (Guys and gals)

 

Total calories = How much you will lose or gain

Macro-nutrients = What you will lose or gain

 

You will be familiar with that quote by now. And the meal plans from 

OSC have the macro nutrient part of that equation sorted.

 

However. There is one thing that the precise calculator doesn’t factor

in…

 

- Factor in the thermic effective of a meal (Tick)

- Factor in your age (Tick)

- Factor in your weight (Tick)

- Factor in your daily activity level (Tick)

- Factor in extra calories for real muscle gain in terms of size (No tick)

 

That’s right, it doesn’t factor in the extra calories needed to gain muscle

in terms of size. So I’ve now added a new single calculation that adds

approximately 10% more of your total base calories.

 

Now, that 10% figure will be different for everyone. You’ll know if you’ll

need to increase or decrease that number based on what you find from

the tracking and testing you do in the first section above, if your goal is to

build more siz.e. (< Don’t worry, it’s a typo on purpose).

 

So now you have a plan to move forward with, regardless of what your

goal is.

 

 

Operation S-CurveIt’s More Than Just The Squat (Yes… it STILL is!)

 

 

Let’s give your butt a tip

March 25, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

Got questions about anything? Reply, Whatsapp, Viber, Skype, 

FB messenger app..

Whatsapp/Viber: Reply for my #/Reply to send your #

Skype: chamileon857

2nd round of the S-curve Challenge < (Special on ’till end 

of March)

See today’s Morebuzz < for everything extra.

It’s been a bit crazy so far this week, with all of the buttgress/buttstory

shenanigans going on in the hall of fame.

There’s also a new growing @fitbuzz Facebook page.

I’ll publicly reveal it a little later. But it’ll be a part of the new S-curve Challenge.

It’s reminder tip day, so let’s go…

- Limit your squat activity unless they’re unique variations of the generic

squat.

Why?

Generic squatting boosts size for your entire body. Especially your quads.

When you in fact want ‘butt’.

It also leads to a bulky waist. When what you really want is a teeny tiny waist.

Instead… Focus on hip extension exercises with moderate/heavy weights.

It’s highly likely that you struggle to build your upper butt. If so… Simply 

hyper extend on the following exercises…

> Standing hip extension

> Standing lunge

> Standing donkey kickbacks

> Go decline on the quadruped hip extension + Ankle weights

You probably struggle to shred your lower belly too. Here’s a fix for 

a short period of time.

> Hanging bicycles with ankle weights everyday for 10 days.

> Hanging half leg raises with ankle weights everyday for 10 days.

> Laying leg kicks with ankle weights everyday for 10 days.

The sunny season is getting closer. Reply for S-curve answers.

Shaun

Stayfitbuzz.com

The Epic Butt and S-curve (1 month) Foundation program <  

(Start this if you’ve been here for less than 1 month)

>> OSC – Access to EVERYTHING  (6 monthly payments)

- Pay monthly ($66) for 6 months.

- The option to pause at any one month and restart again should ‘life’ get

in the way.

- Access to every current/new program is yours for free during these six

months… But not given to you all on day one (Info overload), since your

regime will be properly tailored.

- You have 24/7 daily support over the 6 months via Skype/Whatsapp/Viber.

- On demand tailored video workouts for your eyes only.

Incoming search terms:

  • Skype

Recapo/Recoupo + Social highlights

March 25, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

RECAPO/RECOUPO

Mon – Give ya butt a day off already…

Tues – Avoiding bulky waist on epic butt quest?

Weds – No bulky waist @ getting epic butt – Nutrition

Thurs – Hey… Shrunk butt

Fri – Fill the butt with summer munch

Fit fash

- It’s Brazil < and Ice-cream < season

- You can’t ban these guns <

- Going heavy < on Sunday aka A focus on building tension

- Andrea got Shred-curvish < and kini ready

- Mrs.Barnwell snaps <

- Long time Fit Buzz associate Adelina with a summer throwback <

- It’s been a while… Taryn <

- New Fit Buzz follower Gia snaps <

- Shreeny takes a lumpy epic butt/teeny waist snap <

- Rosa is S-curvish and kini ready <

- Mrs.Goulart is embracing the season <

- Malia is ready <…Are you ready?

- Did you rescue any wine < this weekend?

 

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