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

sessions.

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

is…)

You know….

> No breakfast

> Big lunch

> Big dinner

> A late night snack

Not even with the S-Curve style meals that I’ve been feeding you…

(Here > Here > Here > Full archives HERE > ALL meals HERE).

Instead?

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,

or two).

1. You won’t store your breakfast as fat, since you’ve had a longer fast the

night before.

2. No big dinner means you won’t end up storing it as fat.

Why?

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.

Soooo….

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

hack.

It’s a revisiting of a ‘hack’ that I’ve covered before.

BUT…..

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….

Shaun

Stayfitbuzz.com

P.S.

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

soon.

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….

Exercise Day

Breakfast:  (Slow digesting) protein/carbs 

Mid-morning:  protein/fat 

Lunch:  protein/fat 

Mid-afternoon:  protein/fat 

Evening (after exercise): (Fast digesting) protein/carbs 

Pre-bed: (Slow digesting) protein/fat 

Non-exercise Day

Breakfast:  protein/carbs 

Mid-morning:  protein/carbs 

Lunch:  protein/fat 

Mid-afternoon:  protein/fat 

Evening: protein/fat 

Pre-bed: 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

counting.

Download it here <<

See you in tomorrows workout.

Shaun

Stayfitbuzz.com

P.S.

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).

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

Fit Buzz associate Dee

Hi FitBuzzers

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,

Estefania… ).

First tip…

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.

EMG guide – No Nonsense Butt Building – Upper leg focus

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)!

Download it here (There’s an extra *very popular* simple snack in there too)

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 .

Note

These are the videos from Operation S-Curve / The Aphrodite workout

- 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)

Hi FitBuzzers

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). 

> Video from today (Zeus workout + Progress pics (It’s eye candy ladies!) .

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).

Aphrodite workout (Home workout sample video) <

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 

A few new T-shirts <<

Christiany Da Silva

Hi FitBuzzers

First… 

The last EMG report (For now) <<

Second

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.

Seriously delicious

In fact…

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 

in 2007).

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….

Download the recipe here… 

(This is very similar to the home made version that was prepared for me).

Third

There’s a few new ‘gear’ designs to wear on your S-Curve. Let’s see if you can

find the..

Squatting is like…

Design

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.

Hi FitBuzzers

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)

- Kale and berries

Slow digestion salad (Mid morning/Lunch/Before bed)

- Your fave greens, kiwi, strawberries and avocados

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…

- Dumbbells (US / Europe) – This type of bar/plate lasts forever!

- Resistance bands (US / Europe)

- Bench (US / Europe) Just make sure you get a bench that is adjustable.

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!

Incoming search terms:

• kristina lubysheva

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.