Eat, sleep, work, rest, play… is the lifestyle diet formula. And if you start correctly as a new fitbuzzer, then not much should change to your current lifestyle if you do it right. Because all you are really doing is just adding specific eating habits/meals/workout sessions and slotting them into your existing daily plan.
Unsurprisingly, the top questions I have been receiving have been geared towards nutrition and how to avoid the build up of fat. One of those questions was from fitbuzzer Ebrima… asking how to avoid insulin spiking sugar post workout. So today I’ve decided to post just a few meal plan ideas just for the times after you workout (Afternoon/Evening) and towards bed time. You can check them out below.
- 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
Post workout meals (Part 1)
Post workout drink (To be taken within 30 mins)
Red Velvet Cake Shake
- 1/2 cup cooked beets
- 1 scoop of Ice Cream Sandwich Protein Powder
- 1/4 cup blackberries
- 1 cup ice
- 1 tsp vanilla
- 1/2 cup Almond Milk
- 1/2 cup Egg Whites
Roasted chicken breast with spinach
- 4 large fresh chicken breasts, boneless and skinless (average 8oz per
- 4 cups fresh spinach
- 2 Tbsp of garlic
- 1/4 cup walnuts crushed
- Fresh ground black pepper
- Olive oil (not extra virgin)
You should be able to make 4 servings from this
- Calories: 407
- Protein: 55g
- Carbohydrates: 4g
- Fat: 19g
Late night snack
Almond coconut bars
- 5 scoops chocolate Protein Powder
- 1/2 cup Flax Seeds
- 1/2 cup Almonds, sliced
- 3 TbspNon fat cottage cheese
- 3 Tbsp of Stevia
- 1/4 cup Water
- 1 teaspoon Canola Oil
- 1 teaspoon Coconut extract
- 2 teaspoons Almond extract
You should be able to make 4 bars from this mixture
- Calories: 282
- Protein: 27g
- Carbohydrates: 12g
- Fat: 14g
Post workout meals (Part 2)
Post workout drink (To be taken within 30 mins)
Almond milk and whey protein (Whey protein because of the low protein content in almond milk)
- 4 Chicken Breast (6oz each)
- 1 Lettuce, finely chopped
- 1 Onion, Cut in wedges
- 1 Green Pepper, Cut in wedges
- 1 Red Pepper, Cut in wedges
- 4 Tbsp of Salsa
- 1 Tbsp Olive Oil
- 4 Large Whole Wheat Tortillas
- Salt And Pepper
Will make up to 4
(For 1 Tortilla)
- Protein: 47g
- Carbohydrates: 39g
- Fat: 4g
Post workout meals (Part 3)
Post workout drink (To be taken within 30 mins)
Hydrowhey + multivitamin supplement (Alone)
3 – 4 (Grass fed) Bison Burgers
- 1 lbs of Ground Buffalo
- 1 Tbsp of olive oil
- 1 chopped onion
- 2 egg whites
- 1/4 cup oat bran
- 1/4 cup cooked, mashed sweet potato
- 1 teaspoon oregano
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground black pepper
(For each burger)
- Calories: 143
- Protein: 22g
- Carbohydrates: 6g
- Fat: 2g
Late night snack
Casein and whey protein together (Taken alone)
How much to consume?
- 200lb male – 40 – 50 grams
- 120 lb female – 25 – 30 grams
Remember, it’s simply a case of refueling your body with fast digesting nutrients immediately after you workout. Because this is the only time of day when your body is literally screaming to be re-fed. And where you are allowed to give insulin a mighty spike without having to worry too much about it affecting your overall fat loss results. Another important point to make is that none of this will matter if you are not consistent with your daily nutrition. Because the foods that you eat for the other 20 something hours will determine how you will look most of the time. Getting that wrong may ultimately mean that this ‘window of time’ will be a waste of time. Be consistent Fitbuzzers!
Eat your dinner meal 2 – 3 hours after this period. And if you still feel like a snack before you go to bed, then the slow digesting snacks above will be great in order to slow down the starvation period that you go through when you sleep.
If you are worried about how to drop or even increase the calorie intake of the said meals. It’s simple, just eat more or less of the meal plan contents. If you want to get specific about that, simply leave a message in the comments section below and I’ll respond to whatever you ask.
For the purpose of this post, I deliberately left the directions out on how to prepare the above meals, as it would make for an uncomfortable long read. However, the full directions are included in the monthly updates HERE and HERE. Heck, these are only 3 half meal plans out of 120 or so that I’ll be posting over the next year or so, so feel free to email directly and I’ll send them to you.
- A rated foods
- The right types of foods eaten at the right time
- Along with your desired calorie intake
That’s how you avoid the build up of unnecessary fat in order to stay lean and ‘keep’ your abs.
One other thing I want to mention is that it’s not always ’70% abs are built in the kitchen’ or 80% or whatever. It’s all three keys combined in order to create the best result. And it will vary from person to person, because we as human beings are not equal.
These posts will help too if you have yet to read them.
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Let’s get one thing clear. The goal for all Fitbuzzers (Well, most, since we created this together on Facebook) is to get strong, lean and for the ladies, to still look feminine. To date, we’ve mostly focused on just a few specific programs to help with that. But today, it’s all about how to effectively shred down for…
- Those of you who have a body fat percentage of 20% and above
- Or if you’re simply in need of a ‘fix’
Let’s get into it…
#1 – Wear cool clothes
No, I don’t mean cool clothes, as in look ‘cool’. I’m talking about wearing clothes that will actually help you physically stay cool and not get hot. Because getting hot causes you to lose heat easily through your breathe and skin. The process of warming up your body requires the use of calories, which is on an going downward spiral. Because even more calories must be burned to maintain your body’s core temperature.
Also, if you are a regular to outdoor training in the summer months, then stick to light colored lose fit clothing made from ‘smart’ wool (Not cotton). Light colors, because dark colored clothes absorb heat from the sun, which can raise your bodies temperature during exercise. And wool over cotton, because cotton (especially when wet) cuts off ventilation. Wool promotes cooling ventilation during your workouts as water vapor from sweat is transmitted through the fabric into the air.
#2 Get to bed and sleep before midnight (And sleep ‘cool’)
Screw the ‘I’m busy and sleep only 5-6 hours per night’ approach to life. You may have periods in your life when it gets like that, but for the majority, you need to be getting those full 8 hours. This will tell your body that all is well. Besides, being to busy is not an excuse in todays technology driven world, where you can simply micro manage daily tasks that you simply do not need to do.
- Food shopping can be delivered
- Money management can be made a breeze with services like Mint.com
- Exercise and Diet programs are DONE-FOR-YOU by Stay-Fit Buzz (Hehe, self promoting is not cool, but you know it’s true )
Sleep obtained before midnight stimulates the release of growth hormone, testosterone and promotes cell repair. Which is beneficial to effective fat loss.
#3 Don’t diet (Because diets don’t work), do this instead
The solution that many think of when it comes to dieting is to go on a low calorie diet. However, that is not an ideal long term solution, which more often than not will lead to the following:
- Lose muscle mass (Which sucks because stacks of lean muscle mass keeps you lean)
- Increased activity of fat-storing enzymes and hormones
- A lower metabolism
- Decreased activity of fat-burning enzymes and hormones
- Decreased thyroid output
- Wanting to eat more because of an increased appetite
- You’ll have less energy, which causes you to do less in terms of work capacity
- You’ll probably gain that weight back after several months
Let me explain why this is and the approach that you should take instead….
If you’ve read the Stay-Fit Buzz Lifestyle Diet ebook, then you’ll know that we don’t approve of the typical diet approach to maintain the desired physique of a Fitbuzzer. We’ll get back to that shortly. Now, the first thing that you know that you need to do in order to lose weight is reduce your calorie intake right? However, most ‘diets’ require you to ‘drastically’ cut your calories via a severe food restriction. This will work, but not as a long term approach. The worst part about that approach is that most of the weight lost is muscle and not fat. And you need muscle on your frame if you want to stay lean and mean for the long term. And it’s not just ‘talk’ from me either. Statistics back that up too. Statistics show that approximately 65 percent of the U.S population is considered to be overweight. Research from the National Institute of Health shows that obesity is a cause of more than $100 billion in health care expenses.
There are more weight loss and diet products out there than ever before, so why is this?
Well, the reason why most ‘diets’ don’t work is scientific:
Because the human body has a natural defense system in place to protect you from starving
The moment that your body senses that you are starving or limiting the foods that you are consuming, this defense system starts to work it’s magic.
Think about this. A starvation diet would require you to rapidly cut your daily calorie intake from say 2000 to 1000. That’s 7000 calories in a week. There are 3500 calories in a pound of fat, which means you should be able to lose 2 pounds of fat per week. If you were to do that for weeks on end, you would probably abracadabra ‘disappear’. So, that can’t be right. What actually happens is that this will work for the first several weeks, but then it will stop. Because your body has a weight regulating mechanism that recognizes when there is a food shortage and it simply starts saving energy and reduces the rate of calorie burning.
In fact, to make this more real for you to understand, go into the wilderness for a week, with water as your only means of ‘food’ and I can assure you, you’ll come back in one (yet hungry) piece. And that’s because of your bodies natural defense system.
However, this same system is the reason why severe calorie cutting doesn’t work, because your body won’t know the difference from if you really are starving to death or just going on a severe diet. It will go into defense mode regardless.
Let’s look at this from a real life example and the reason why the quick diet will probably make you put that weight back on.
Code name: Rippley
- Weight: 200lbs (She obviously weighs more, but 200lbs for example sake )
- BF%: 20%
- BF: 38lbs
- Lean body mass: 166lbs
- Wants to lose: 20-25lbs
Week 1: Loses 6lbs
Week 2: Loses 5lbs
Week 3: Loses 3lbs
Week4: Loses 3lbs
Week 5: Loses 3lbs
Week 6 loses 3lbs
Total 23lbs lost
Great ‘Dude, I done it man, I lost the weight and I look great’
Yes, this is the end result of success (The actual journey to getting these results is the real success). But do you notice how the rate of weight loss started to slow down? This is expected, but still something to note.
- Weight: 177lbs
- 15% BF%
- BF: 28lbs
- Lean body mass: 154lbs
- Weight lost: 23lbs
- Fat loss: 10lbs
- Lean body mass lost: 12lbs
As you can see, the diet worked. But like everything Stay-Fit Buzz related, it’s all about the details inbetween. If you take a closer look, you can see that half of Rippleys fat loss was actually lean muscle mass loss. Which means that she has decreased her metabolic rate. She’ll get the ‘happy’ vibe, look in the mirror and will say ‘Yay, I look great’. Like most people, she’ll come off the ‘diet’ and if she’s good she won’t binge. However, she will most likely go back to her daily maintenance level. Which isn’t totally bad. But over time it will be, because the muscle loss means that her body won’t be burning calories as efficiently as before. And like magic.
Thin Rippley is Fat Rippley once again
6 weeks + later…
- Weight: 200lbs
- BF 20%
- BF: 40lbs
- Lean body mass: 160lbs
And the worst part about this, is that it’s a downward spiral from here on, because her metabolic rate now sucks (Less muscle and more fat to add), which will make it harder for her to do the same thing again.
This is why I hate to use the word ‘diet’ in anything Stay-Fit Buzz related, because as you can see, you won’t be a ‘Fitbuzzer’ for very long with this approach.
How to overcome this
Start habit building
This won’t happen overnight, but the idea is to change just one or two things every few weeks and keep doing that one thing consistently. And before you know it, it will become a habit. It could take months to form several new habits. Because it will be hard to make something a ‘habit’ to begin with. But I can assure you, a year from today, you’ll be a new person.
Build more lean muscle
It’s quite simple, just be sure to include weight training into your program. Which is why it’s included into many of our current programs. You’ll burn more calories during exercise and when you’re not working out. And ladies, don’t worry, you’re not going to turn into a bulky bodybuilder. First, because most people don’t have the genetics to build huge muscles. Second, because your food intake for the lean and strong physique won’t allow for you to get bulky. So lift that weight already.
Use a small calorie deficit.
The Stay-Fit Buzz Lifestyle diet is a prime example of this. Instead of severely cutting calories, just use a smaller caloric deficit. Now, you may already be cutting only 500 instead of 1000 calories per day as an alternative approach, which is okay. But the better approach is to set your calorie deficit as a percentage of your maintenance level (Which is around 15-20% – The Stay-Fit Buzz way). The reason why this is a better ‘individual’ approach is because a base number could send certain low calorie intake individuals into danger territory.
- Maintenance calorie: 1750
- Calories to cut: 750
- New intake: 1000
That’s a 43% cut in calories!
- Maintenence calorie: 1750
- Calories to cut: 20%
- New intake: 1400
Big difference right. If you were to introduce the Stay-Fit Buzz lifestyle diet to a friend, then they could take it and make it their own. However, you couldn’t do that with everyone you decided to share it with, because each persons goals are different and the chances are that you will have quite a few low calorie in take friends, so those huge drops won’t be beneficial to them. They sometimes can be, but calorie cuts greater than 20% are more likely to cause an increase in muscle loss and a slower metabolism. Just don’t make it a habit to get caught up in these ‘numbers’. Just make sure you drop the calories slowly to begin with.
Use exercise to burn the fat rather than diets to starve the fat
As you know, you need to create a caloric deficit in order to get that desired physique. The way that you have learned thus far is to reduce calories with The Lifestyle Diet approach. The only downside to this is that you risk losing that precious lean muscle and screwing up your metabolic rate. You’ll will do this regardless, because it works. However you should do that as well as…
Eating more (The Lifestyle Diet way) while using (aerobic) exercise (And weight training) to burn calories
Here’s why adding exercise works:
- Exercise will burn calories without you having to starve
- High intensity exercise will boost your metabolism
- Over-training is hard to achieve. Bad dieting is not (It’s very easy to do as you know)
- Weight training will help you keep your lean muscle. Dieting can cause you to lose up to 50% of it.
Set your minimal calorie intake level requirements and stick to them
This is something that the Lifestyle Diet teaches you to do. Again, use it as a guideline only. Don’t over obsess over it.
Raise your calories when fat loss stops
A continuation of calorie cutting is normal, especially in the early stages. But when that fat loss stops, one of the best things you can do is to increase your calorie intake for a short period of time, say 3 weeks max. Because when you eat more, your body burns more. The proper term for this is called ‘cycling’, which I may touch upon in another post.
This is why typically diets suck and why it’s not an approach supported at Stay-Fit Buzz
- Individualized food intake plan
- Structured and detailed weight training plan
- Aerobic cardio plan
#4 Avoid petty stress
Stress: Multi-tasking and worrying about petty things that produce a mind state that looks like an angry drought on African plains
I’m no stress management expert, but I sure can tell you one sure fire way to manage stress. Simply focus on where you are going more than where you are at. Keep driving that tractor. You’ll hit a few bumps in the grass, yes, just keep on going and things will tend to work out. If you keep looking back at the minor little hiccups in your life, your diet, your workout, that injury, you’ll crack and go mental. If your body fears an attack or if you start to starve yourself for example, it will respond by slowing your metabolism and preserving body fat. Again, I’m no stress management expert, but the above method has been working wonders for me over the years and I use that approach daily while operating SFB and other fitness related operations.
#5 Not knowing what you will do in your workout before you workout
(And know what you’re doing to)
One of the key things Stay-fit Buzz focuses on is the details. Just like we have posted in the past, keep it simple (diet and workout). Now, going into your workout unplanned is just not cool. 1st, it shows that you don’t really have a true goal. If you have a real goal, you’ll always know what you will do for every single workout. Kind of like how you always know what your password is when you need to take cash out of the cash machine at your bank. It’s just something you always know. Now, I’m not talking about remembering each and every exercise, I’m talking about remembering your workout structure (This can become a habit too by the way).
Resistant strength training days
- Warm up
- Work set warm ups
- 2-3 big compound lifts (lower body/upper body/lower body)
- Ab exercises at the end (If need be)
- Warm down with static stretching
Real, quick, solid success is not an accident. It’s planned and/or prepared for. Yes, you can just flaw it, but for most and for those who are not genetically gifted (circus show people ) you’ll need to plan for it. 2nd. It promotes a bad habit of inconsistency. Walking in and just doing any old random exercises to get strong, lean and sexy will lead to inconsistent results and discipline levels, because your lack of decent results will demotivate you. This will lead to a lack of discipline and you’ll eventually quit. The reason why results will be inconsistent, is because of what you’re telling your body to do.
Your initial goal for fat loss should be to perform short bursts of high intensity interval aerobic exercises (Cardio)
Performing random and inconsistent cardio will work fine for the first several weeks. But once you achieve your ideal physique, it would be best to follow a lot of the structured techniques mentioned in this guide. Not doing so will lead to a screwed up metabolism and an unnecessary loss of lean muscle mass.
Yes, overall you will find out what works best for you through your own trial and error. But at least do so with a plan to properly attack that fat for the long term
#6 Start setting your goals properly
I talked about goal setting briefly for a moment there. But when it comes to goal setting, most people will go about it the wrong way. Here’s how to really go about setting goals:
When you signed up over in the member area. One the the requirements is to state your fitness goals. That’s for us to know and to help you, so that you are reminded about it every-time. However, for yourself, go specific. Instead of saying:
‘I want to get lean’
Turn that into:
1. I want to get lean…
2. By losing 20lbs within 12 weeks
3. With a more defined butt
4. And with an increase in strength, say, manage 3 sets x 10 reps of pull ups
5. Be able to wear that new dress I bought (That doesn’t currently fit) < Great motivator by the way
That will keep your eyes on the prize instead of saying you just want to get lean.
Measure your goals
I’ll keep this simple. Just use the mirror and before & after shots. The scale is great too, but it doesn’t always give an indication of real progress. If you like what you see, then you’re happy. The ideal method is a body composition test. This is something I’ll cover in another post.
Set motivating goals
Listen don’t ask others for what you should expect or deserve. No one knows what you REALLY want but YOU. Seriously. Family and/or friends, more often than not will tell you ‘realistic’ goals. Screw realistic and go big. Screw their well meaning low expectation views. If you set a big, sometimes crazy goal, It will motivate you enough to want to achieve it. If you do, then you know that you can do anything you put your mind to. If you don’t, then you would have still gotten further than if you went the realistic route.
Why do you think Stay-Fit Buzz interviews and invites people over who have fantastic physiques? Because we know that it will motivate you to achieve it. And it’s do-able. Heck, even I was proof of that this time last year (Add me on Facebook to see that picture).
Use those physiques as a starting point and push yourself to create an even better physique than what you see here. Go Fit Buzz Big!
Set realistic deadlines
Now, we have to slow down a bit ‘slightly’. Because I don’t want you drifting off on into weight loss territory. Your goal is to lose body fat without losing to much lean muscle. You already know that quick weight loss approaches to the ultimate Fit Buzz physique suck. Just go the route we describe in this guide, set the big goal, but keep the deadline realistic. Realistically, you will reach your 5-8% drop in body fat in 3 months max. Don’t screw that up by starving yourself and all of the other negative approaches mentioned in this guide.
Set short term and long term goals
I’m a complete maniac for this. What you need to do is write a list of goals. Set your big goal first. Then have your 3 month goals. The 3 month goals are great, because they’re easily measurable. It could be the big goal chopped up into 3 month batches, or just separate 3 month goals. You can work your ass off on the 3 month goal and easily track and trace what you need to change week by week to ensure that you reach it.
The big goal could be to lose 60-70lbs if you’re currently BF 20% or above. That could take one year. The 3 month goal could simply be to lose 5% of your current body fat and 15lbs. The 3 month goal is great because it’s something you need to do with urgency, so procrastinating shouldn’t even be an issue here.
I could carry on about goal setting, as it’s an important part of the fitness lifestyle (And life goals too). But I’ll save that for another post or program chapter.
#7 Understand your strengths and weakness
(And keep revisiting them)
Listen, no one is perfect. Yes, it’s not a good idea to dumb down perfection, but the fact is you are not. Understand yourself through and through. But don’t just identify them, write them down and then revisit that same sheet of paper again from time to time as a reminder.
#8 Never keep food snacks in the house
(In fact, that’s an extra tip in itself in regards to overcoming bad genetics. That is, create an environment that will work in favor of your kids future. Get them into working out by setting up a their environment. You know that saying right, don’t throw your life away, because you kids will grow up the same way.)
This tip is old school, but still very effective yet often neglected. Look, if it does not make it into your cart at the food store, it won’t make it into your house. YOU should be the one setting the ground rules. Not your partner or your kids. Put your foot down dammit. Because I can guarantee that you will eat those snacks if you KNOW they are in your house. It’s human nature. You’re not going to resist. If you’re serious about getting in tip top shape then shop for it and screw what anyone else in your house thinks.
Hopefully you now know the proper way to go about accelerating your fat loss. And understand why somethings work well and others don’t. I have a few more fat loss methods up my sleeve, so stay tuned for part 2, where I’ll reveal even more effective ways to accelerate your fat loss.
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