The Five P's

Good morning Boca the sun is up so get your gloves up. Today is the first day of school in Palm Beach county but it still feels like late this summer not an early fall. We all know that preparation is the key to any regiment. You must have a set schedule, pattern or routine to be consistent. The five P's Proper Planning Promotes Peak Performance it's a little lame but it is true.

Don't spend all of your time in the kitchen! Eating is pass/fail and just because you're good for part of the day doesn't mean you passed. All it takes is one bad, disgustingly fattening, wonderfully tasting piece of food. The high fat content and calories in that one item ruins your clean eating day. As your children go back to school I sincerely doubt you will tell them it's ok to cheat just a little lol.

Make enough servings of dinner to give yourself a complete lunch for the next day. Do you see where I'm heading? Use the breakfast example from "Get the Skinny on Fat" and snack examples from "Kick-Start Your Metabolism". Now you have 3 of 5 feedings for the day.

Happy Shredding! 

 

Chicken Breast (Boneless Skinless Chicken 4 oz)

Serving Size: 4 oz, Calories: 184, Fat: 4g, Carbs: 0g, Protein: 35g

Brown, Medium-Grain, Cooked .5 Cup (Rice)

Serving Size: 1 cup, Calories: 225, Fat: 2g, Carbs: 46g, Protein: 5g

Steamed Broccoli- 1 Cup (Generic)

Serving Size: 1 cup, Calories: 50, Fat: 0g, Carbs: 2g, Protein: 2g

Chicken = 184 calories

Broccoli = 50 calories

Brown Rice = 112.5 calories

TOTAL = 349.5 Calories and volume food!

Eat Like a Baby

Good Morning Boca; the sun is up get your gloves up! Are you ready to fight nutrition? Lets talk about the "Protein Principal" and how it's the same as we feed our babies. Muscle development requires proper nutrition and protein is required for the muscle to grow. When I say grow please do not interpret this as BIG. Muscles are a sphere and they grow in 360°'s of direction. Rock-hard dense muscle is the desired result of functional strength training and proper eating. Looking great is a by-product. How do we fuel our bodies to get ripped?

The Protein Principal of eating protein every three hours as a part of your balance meals. Take the total calories for the  day you will consume and divide that number by the amount of times you eat in a day. That number represents how many calories should be in each feeding. Now for the complicated part; Each meal should have approximately the same amount of protein, carbohydrates, and fat (in grams) Getting Confused? I understand and I'm here to help. 

Use yesterdays breakfast as an example and for meal number 2... This one is tricky because it's a flex time of the day. If breakfast is at 8am and lunch is at 1pm then snack time is at 11am. Not the easiest time of the day to grab a nutritionally balanced snack your personal trainer approves of. If you are thin you can eat things like natural peanut-butter for your protein source here but if weight is a concern, cottage cheese would be a better choice. If you want to reduce the amount of fat in your body you should not eat fattening foods, good or bad fat, it does not matter. Can you look at your body and make the distinction between which fat is good and which fat is bad? Me either, if you have fat you don't need any extra!

Happy Shredding!