The Best Daily Meal Plan to Boost Your
Updated: January 22nd, 2014
Author: Rod Ferris, CPT, CPAFLA
Lipton and insulin are two hormones
that determine how quickly your body
turns food into energy. During this
time your body has gone into starvation
mode after an 8-12 hour starvation
period. Eating immediately
after you wake up is extremely
important to increase your metabolism
for the upcoming day. What
eat? Make sure to ingest
complex carbohydrates such as oatmeal,
complete protein such as an omelette
full of mixed vegetables and drink
green tea and water.
8 am Run Time
Your thyroid is an important gland
to activate at this point in the morning.
Going for an early run causes this
gland to increase the production of
hormones that control your metabolism.
How to run? A quick
20 minute run on the treadmill at
65% of your maximum heart rate (MHR)
will increase your metabolism for
the whole day. Also try 5 bursts of
HIIT: High Intensity Interval Training
which can increase your fat burning
capacity. Make sure to have some nuts
(almonds or cashews) and yogurt immediately
after with a small scoop of whey protein.
10 30 Snack Time
You've felt the hunger pains at this
point in the morning; hunger pains
are a bad sign of wasting muscle and
a sign of your body's fat storing
mode kicking in. What to eat?
Scarf down some cottage cheese,
sliced bell peppers with flaxseed
meal and an apple or orange.
Testosterone and ghrelin
are affected at this point in the
day. Your testosterone which was highest
in the morning has dipped and needs
to be recharged. What to eat?
Salmon or Tuna with low fat cheese
and a spinich salad (perhaps with
the salmon and tuna on top) with water
or another green tea.
is getting low again and needs to
be spiked. This can be accomplished
by a competition of some type. What
to do? On your work break
go for a walk up some stairs
to a pool table, ping pong table or
another type of arcade game to compete
with other males/females. Winning
a game spikes testosterone and can
keep your body in the fat burning
zone. What to eat? Make
a smoothie and add mixed frozen berries,
flaxseed meal , plain natural yogurt,
a scoop of greens plus, vanilla whey
protein isolate and a banana.
The Daily Workout
should consist of High
Intensity Interval Training, Compound
exercises such as squats, deadlifts
or bench press and supersets and dropsets
to fatigue your muscles. What
to sip on: a combination
of water, whey protein isolate, dextrose
and maldextrose. This combination
helps with protein systhesis and keeps
your body in an anabolic state
500pm After Workout Shake
Your body needs simple carbohydrates
and complete protein immediately after
a workout for complete recovery. What
to eat 25g of dextrose and
maldextrose and whey protein isolate
(20 g) mixed together.
Grab a wild pacific salmon
and throw it together with some quinoa
and mixed vegetables. Drink one glass
of red wine and water.
You're itching for some bad food, allow yourself half a small bag of popcorn and drink plenty of water with it. Also eat some cut up vegetables like celery and bell peppers. Around 8pm have two scoops of cottage cheese. Supplements: Fish oil, magnesium, vit C
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