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January 6, 2014 By Jack Jones Leave a Comment

One Strange Secret that’s Sabotaging your Success

Sorry, I couldn’t resist the title.

This “strange secret” is something I’ve recently rediscovered. It’s funny how often and quickly we forget the lessons that are most important to us. I digress.

This secret is subtle. It’s elusive. And it disguises itself as the truth. But once you become conscious of how it manifests in your life you will immediately see how it poisons every relationship and endeavor you undertake.

The secret that’s sabotaging your success: an unrestrained ego.

I’d like to think that I’m very qualified to speak on the subject of egoism because for all of my life I’ve vacillated between having no self-worth and feeling like I’m far superior to the “peasant sheep” around me. Now I can see just how much of an asshole I’ve been. I can also see how many opportunities and relationships were ruined as a result of this egomania.

But why is an overly large ego bad? Because the gurus say it is? That’s a nonsensical argument. The true danger in letting your ego grow out of control is that it blinds you to the truth. It blinds you to reality. It blinds you to good ideas. It blinds you to valid criticisms.

The best recent example of how much damage an unchecked ego can wreak can be seen in the conduct of the second Iraq war by Secretary of Defense Donald Rumsfeld. Rumsfeld has been described by those who served under him as an egomaniac who couldn’t handle dissenting opinions and had no tolerance for criticism.

Donald Rumpsfeld Egomaniac

Rumsfeld ignored predictions that Iraq would need at least twice as many boots on the ground in order to have a stable post war transition by Army Chief of Staff General Shinseki.

In 2002 Rumsfeld, irritated by Shinseki’s insistence that American troops were stretched too thin around the world, had made Shinseki a lame-duck Army chief of staff by announcing his successor while Shinseki had more than a year left to serve.

In the spring of 2003 Shinseki chose, however, not to engage in a protracted war of words with Rumsfeld. Instead, he stuck to his position on what was needed in Iraq and waited until his Pentagon retirement ceremony in June 2003 to make his case that in the wake of 9/11, America needed more boots on the ground to meet its global responsibilities.

“Beware the 12-division strategy for a 10-division Army,” Shinseki told his Pentagon audience and then went on to compare America’s war in Iraq with the war he knew as a junior officer in Vietnam. “The lessons I learned in Vietnam are always with me,” Shinseki stressed, “lessons about loyalty, about taking care of the people who sacrifice the most.”

Both President Bush and Rumsfeld made a point of not attending Shinseki’s retirement ceremony, and the New York Times buried its account of Shinseki’s retirement speech on page 32 of the news section. – Source

The arrogance and ego of Donald Rumsfeld lead to a mistake that cost thousands of American lives and hundreds of thousands of Iraqi lives. All because Rumpsfeld thought he was smarter than his generals. Because he heard what he wanted to hear and ignored every valid criticism.

We as humans have a tendency to find fault and ignore the advice of others on subjects which we consider ourselves “experts.” My biggest ego flaw comes in the arena of nutrition and exercise. I’ve found that rather than seeing what I could learn from other trainers I instead immediately go into critique mode. I’ll try to find every little fault I can in their training methodology and then pat myself on the back. I tell myself, “see, look at all these things he’d doing wrong. I’m much more knowledgeable.”

This makes my ego very happy. But it can also make me an unbearable asshole. It keeps me from picking up new ideas and new knowledge. I firmly believe that there is at least one thing we can learn from each person we encounter. So by letting our egos run wild we are missing daily opportunities to learn and to expand.

Filed Under: Featured

December 19, 2013 By Jack Jones Leave a Comment

All you need to know about proteins, carbs, and fats – Macronutrients explained

Different combinations of macronutrients in different ratios can have dramatic impact on your body composition and overall energy levels. It’s important to understand the fundamentals of how your body utilizes different macronutrients because without this fundamental understanding you won’t be able to make informed decisions about what to eat.

Protein

Primary Function: To build and repair body tissues and structures.

  • Protein has been shown to induce a satiating of hunger greater than its caloric content alone. In other words eating more protein helps you to feel more full.
  • Protein is broken down into amino acids and then used in various functions of the body depending on the body’s needs.
  • Amino acids will be preferentially shuttled to the repair and building of new body tissue(muscle) as long as the body is in a positive energy balance(i.e. you’re not starving yourself).

Protein Rich Foods: Meat, fish, eggs, nuts

Recommended Daily Intake: 

  • .7g/kg for inactive individuals
  • 1.0g/kg for moderately active individuals
  • 1.5-2g/kg for highly active individuals

If you aren’t recovering from workouts then a lack of protein could be at cause although more commonly improper rest, lack of carbohydrates, and improper periodization of training is to blame for lack of recovery than lack of protein.

Carbohydrate

Primary Function: To fuel the body’s metabolic needs.

  • All carbohydrates are broken down in the body as glucose(except for fiber which is not digested at all).
  • The difference between a simple carb(sugar) and a complex carb(starch) is the speed at which your digestive system converts them into glucose.
  • The glycemic index(GI) is a measure of how quickly different foods raise the blood glucose(or blood sugar) levels. A higher GI indicates a faster digesting carbohydate.

Recommended Sources of Carbs: Yams, squash, sweet potatoes, potatoes, rice, oats, bananas. For a more exhaustive list click here.

Recommended Daily Intake: 

  • 15% of daily calories for inactive individuals
  • 25-40% of daily calories if your goal is to gain weight
  • 5-20% of daily calories if your goal is to lose fat

Fat

Primary Function: To fuel the body’s metabolic needs.

  • The body can switch between primarily burning fat for fuel and glucose(carbs) for fuel. The body can survive without any dietary carbohydrates but cannot survive without dietary fat.
  • Use fat to “fill in” calories that you need after budgeting for your proteins and carbohydrates.
  • The amount of fat you eat should be tied directly to your level of carbohydrate intake. The more carbohydrates you eat the lower total percentage of calories you should get from fat. Conversely the less carbohydrates you eat the more percentage of calories you should get from fat.
  • On a cutting diet high levels of fat(>50% of your total caloric intake) will help keep your body from converting protein into glucose for fuel(aka “burning” muscle).
  • Seek to strike a 1:1 ratio between Omega-3 fatty acid and Omega-6 fatty acid intake. Omega-3 fatty acids are found in fish, free range eggs, and grass fed meats. They exhibit anti-inflammatory actions whereas Omega-6 fatty acids exhibit pro-inflammatory actions.
  • The majority of your fat intake should be in the form of saturated fats. No, saturated fats are not bad for your heart.

Recommended Sources of Fats: Olive oil, coconut oil, grass-fed butter, grass-fed meats, fish, fish oil, nuts, free-range eggs

You’ll notice the heavy recommendations of free-range and grass fed. These contain optimal balances of Omega-3 to Omega-6 fatty acid profiles whereas farm-raised animals and eggs contain almost exclusively Omega-6 fatty acids.

Recommended Daily Intake: Fat should be used to “fill in” the missing calories based on your goals and daily needs.

Filed Under: Featured

December 17, 2013 By Jack Jones Leave a Comment

Seven Myths about Gaining Weight

Myth 1: You need to eat every two hours.

Meal timing is largely irrelevant to body composition and gaining weight. You should focus on getting enough total calories in and meeting your macros for the day. For optimal nutrient partitioning I would try to eat the majority of my calories and carbs post workout but if you can’t it’s not the end of the world.

Visit www.leangains.com and you can find hundreds of people who have successfully put on 2lbs or more of lean body mass per month while fasting for 16 hours each day.

Myth 2: You can eat whatever you want.

This is what happens with the "eat whatever you want" mentality.
This is what happens with the “eat whatever you want” mentality.

Don’t use bulking to justify poor eating habits.

For each pound of fat you gain during your bulk you’ve added an extra 7-10 days of cutting in order to reach your ideal physique. So it’s up to you. Eat twinkies, donuts, fast food and get fat. Or maintain some discipline and get jacked.

Myth 3: You need to spend a lot of time in the gym

Your workouts should be focused on quality and not quantity. The guy who spends 45 minutes on compound movements(presses, squats, deadlifts, pullups, rows) will make more gains in both strength and size than the guy who spends two hours doing isolation work(bicep curls, etc.).

As a natural athlete trying to put on weight you need to focus on heavy compound full-body workouts. Starting strength 5×5 is a fantastic program and I recommend it for everyone that’s getting started in the gym.

Compound movements produce far more “bang for your buck.” They will ensure that you develop a well-rounded and solid foundation of muscle. They also elicit positive hormonal changes(increase in testosterone and more release of growth hormone). More hormones, more muscle.

Myth 4: You need a protein shake post workout

Protein shakes are a godsend for those who find it difficult to hit their daily protein goals through solid meals. They are also useful as a meal substitute when you’re short on time.

Supplement companies would have you believe that if you’ll go catabolic if you don’t immediately drink whey protein post workout. The truth is that while the post workout meal is still important it is not nearly as catastrophic to miss as supplement companies would have you believe.

Physiologically there is a window of a few hours post workout where nutrients that you take in get preferentially partitioned to your muscles. This means that amino acids and glucose eaten post workout will be more likely to be used to repair and replenish your muscle stores rather than being stored as bodyfat. This is why good trainers will tell you to fit a large portion of your daily calories into your post workout meal.

The only people that truly need to drink fast digesting protein and high GI carbs immediately post workout are those who need to replenish their muscle glycogen as quickly as possible. These people generally fall into the category of competitive endurance athletes. Endurance athletes who may need to perform back to back glycogen depleting exercises.

For those of us that have 24+ hours to recover from our workouts the speed of digestion of our post workout meal really has very little impact on our recovery. Therefore if it’s convenient for you drink some protein. If not don’t worry about it. It is by no means necessary.

Myth 5: Cardio will hurt your gains

Let me preface this by saying that this subject is complicated. The type, duration, and intensity of the cardio you’re doing combined with your quality of rest and nutrition all determine whether or not the cardio portion of your workout will hinder your gains.

Let’s focus on how to integrate cardio into your workouts in order to maximize your gains.

First you need to ensure that your cardio isn’t interfering with your weight lifting sessions. For example you wouldn’t want to run 5 miles the day before a heavy squat workout. The running would compromise your leg strength. This loss of strength would cause you to perform poorly in your squat session thus leading to less strength gains and less hypertrophy overall.

The best time to fit cardio in is immediately after a weight lifting session.

Be creative. Focus on high intensity interval training(HIIT). HIIT is superior to steady state cardio(jogging) across every measure of fitness. HIIT improves your VO2 max, your aerobic fitness, and your anaerobic strength. It also burns up to eight times more fat than steady state cardio. CrossFit has a great variety of high intensity interval circuits you can perform in 4-8 minutes that will improve both your aerobic and anaerobic fitness.

Myth 6: You just “can’t eat enough.”

This is just an excuse. And a bad one. Man up. Eat more!

If you’re not gaining weight then it all comes down to the fact that you’re not eating enough. Eat more!

Adding just one tablespoon of peanut butter three times a day will add 300 calories to your day. You can make a meal replacement smoothie to add an extra 500-1000 calories. Or just make each of your meals a bit bigger. You can do it. It might not be easy or comfortable but you can do it. So stop it with this bullshit excuse and EAT. MORE.

Filed Under: Featured

December 1, 2013 By Jack Jones 2 Comments

Your Greatest Enemy – Fear

freedomLast weekend I had a mystical experience. I experienced true freedom from fear.

It came upon me during deep meditation. I’ve been plagued by fear and anxiety for all of my adult life. During my meditation I suddenly felt it shatter. And in that moment I was more free and more alive then I’ve ever been. In that moment I realized that true freedom is freedom from fear. True freedom is awakening to your spiritual potential and realizing that you hold within you all of the creative forces of the universe. True freedom is ultimate power. Because without fear – what’s stopping you?

In that moment I gained a slice of nirvana. Freedom from fear is true peace. Not the mind-numbing peace of the drunkard. Not the delusional peace of self-denial. But real, true, profound peace.

Fear is the Greatest Cause of Failure

Fear is our greatest enemy and the most common form that fear manifests itself is the fear of pain. We fear the pain of rejection, the pain of failure, the pain of defeat.

Success demands pain. Success demands failure. Success demands rejection. Yet we have grown up in a society that teaches us to turn away from fear and pain. Every chance for failure is eliminated. Everyone gets a participation ribbon. Grades are curved. We have every luxury and comfort and the simple pain that comes from physical exertion is too much for the majority of our population to endure.

We’ve been taught a losing strategy.

The ability to face and conquer fear is a skill. It gains strength with use and atrophy’s with disuse.

Turn into Fear and Pain

We are not inherently weak. We are not inherently cowards. We have simply learned those behaviors. And we can unlearn them.

Our grandparents are called the greatest generation. They survived the great depression. They survived World War II. They built America into a superpower. The extreme conditions of their youth shaped them into men who weren’t afraid to face adversity or pain. So they came back from the war and went after their dreams.

We’re the middle children of history, man. No purpose or place. We have no Great War. No Great Depression. Our great war is a spiritual war. Our great depression is our lives.  – Fight Club

Wage war against your weaknesses. Wage war against your fear. Wage war against your inadequacies. You are fighting for your life. To give into fear is to die the slow death of the coward.

Practices to Retrain your Brain

  • Cold Showers – Much has been written about the supposed benefits of cold showers. Increased testosterone, better skin, deeper sleep, improved immune system. I’m not sure any of those actually exist but I do know that the thought of stepping into an ice-cold shower will cause you to experience immediate fear and anxiety. It’s monumental. Just try it. Turn your shower on its coldest setting and feel that tangible force in your mind that screams at you to not step in. Then push through and notice how your fear and pain completely dissipates in the face of determined action. Taking daily cold showers is the most effective and simplest strategy to retrain your brain to turn into fear.
  • Talk to Strangers – Talk about anything. Ask them where they got their hat. Comment on the bag of chips they’re buying. It doesn’t have to be profound or even interesting. Just force yourself to push through the social anxiety of talking to a stranger. The more you do this the more you’ll realize that all of fear and anxiety is an illusion and that our minds create far more fearsome thoughts than what we find in reality.
  • Intense Exercise – This is an area I’ve almost mastered. When I first started to workout I hated the thought of pushing my body to the point of pain. I took jiu-jitsu lessons and felt nervous and anxious before every lesson. Starting Crossfit was the same. Nerves before every workout. But just like with the other practices – the more you push past the fear and just take action the more you learn how much of an illusion fear truly is.
  • No-Fap – If you’re not familiar with the concept visit www.reddit.com/r/nofap to learn more. No fap will naturally increase your testosterone and reduce anxiety. It will strengthen your will-power which will help propel you through greater and greater levels of fear.

Filed Under: Epic Post, Featured, Motivation

July 22, 2013 By Jack Jones 9 Comments

EPIC POST – Intermittent Fasting: Benefits, Science, and How To

My four month transformation from following Intermittent Fasting.
My four month transformation from following Intermittent Fasting.

I’ve tried every diet under the sun. High carb, low carb, high fat, low fat. I even went 28 days where my only source of sustenance came from six protein shakes per day(terrible idea – felt like I was dying and lost 5 pounds of muscle).

You can eat like a king and still lose fat. Best. Diet. Ever.
You can eat like a king and still lose fat. Best. Diet. Ever.

For me the number one reason to follow intermittent fasting is ease of adherence. The best diet in the world is useless if you quit after two weeks. There are two powerful factors that help you adhere to intermittent fasting: physiological and psychological. The physiological changes will mitigate your hunger levels and food cravings. The psychological benefit of knowing that you can eat until you’re fully satiated will give you the mental fortitude to push through initial hunger pangs and resist unhealthy temptations.

Table of Contents:

  • What is Intermittent Fasting?
  • Benefits of Intermittent Fasting
  • Intermittent Fasting Guide
  • Meal Examples

What is Intermittent Fasting?

There are many variations. The general principle however is to fast(not take in calories) for a period between 16 to 20 hours and eat all of your daily calories in a given “feeding” window. The typical schedule for most people following intermittent fasting would be to fast from 8pm to 12pm and then eat three meals between 12pm and 8pm.

I eat a meal replacement shake(700-1,000 calories) between 1-3pm and a solid meal(between 1,500 and 2,000 calories) between 5 and 7pm then fast until the next afternoon.

The Benefits of Intermittent Fasting

We all know and understand that in order to increase our muscle size and performance in the gym we need to place increasing amounts of stress on the body. But did you know that fasting causes a similar beneficial stress on our fat loss and hormone systems?

“Fasting causes hunger or stress. In response, the body releases more cholesterol, allowing it to utilize fat as a source of fuel, instead of glucose. This decreases the number of fat cells in the body,” says Dr. Horne. “This is important because the fewer fat cells a body has, the less likely it will experience insulin resistance, or diabetes.”

This recent study also confirmed earlier findings about the effects of fasting on human growth hormone (HGH), a metabolic protein. HGH works to protect lean muscle and metabolic balance, a response triggered and accelerated by fasting. During the 24-hour fasting periods, HGH increased an average of 1,300 percent in women, and nearly 2,000 percent in men.” – Source 

These positive stress responses are the root cause of the “magical” results people have experienced with intermittent fasting. The increased fat oxidation allows your body to burn more fat while the increased growth hormone triggered allows you to increase your lean body mass and recover more quickly from workouts.

Why skipping breakfast will actually make you less hungry

Martin Berkhan wrote a great post on why breakfast makes people hungry. The takeaway is that high levels of cortisol causes a heightened insulin response. And since our cortisol levels are naturally highest in the morning(right around the time when most people eat breakfast) then we are inadvertently causing a tremendous insulin spike if we eat breakfast(even if you’re not ingesting a lot of processed carbs or sugar with breakfast). That insulin rush then causes a precipitous drop in blood sugar which then causes you to feel ravenously hungry 2-3 hours down the road. If you want to know more about the effects of glucose, insulin, and leptin here’s another epic post I wrote on the subject.

The key mechanisms at work:

  • Insulin Control – Fasting controls your insulin levels. Insulin is the “storage” hormone that signals to your body to store energy. It is triggered by food intake and especially by carbohydrate intake. Insulin not only tells your body to store nutrients but it directly inhibits the process of lipolysis(the use of stored fat for energy). Controlling insulin is the most important factor in losing fat and maintaining low bodyfat. 
  • Leptin – Think of leptin as insulin’s antagonist. Leptin is released by your fat cells and signals to your body that you are in positive energy balance – thus it stimulates the feeling of being full and allows proper energy metabolism(burning stored energy for fuel). Insulin directly inhibits leptin from producing the feelings of satiety. The two periods in normal human development that are associated with the most weight gain are also two periods of hyperinsulinemic states(puberty and pregnancy).
  • Insulin resistance and leptin resistance – Chronically elevated insulin causes insulin resistance and leptin resistance(your receptors become numb to the effects of leptin and insulin) and both insulin and leptin resistance are seen in almost every single obese individual. In studies mice who had their leptin production centers surgically removed rapidly gained weight to the point of obesity and stopped all physical activity. After scientists injected the mice with extraneous leptin the mice quickly shrank down to a normal body index and regained their energetic activity. However obese humans injected with leptin showed no change in their body index – this means that humans are not leptin deprived, but rather they are leptin resistant(more leptin won’t do you any good – your receptors have become dulled to the signals that leptins produce). Therefore it becomes vital to regulate your insulin in order to allow leptin and insulin to function properly in your body. Proper hormonal function will ensure that you feel satiated by normal meal sizes and ensures that your metabolism remains high. Fasting has been shown to improve both insulin and leptin resistance in the laboratory. – Source

The vital takeaway here is that an abundance of insulin causes a cascade of negative hormonal changes in your body. These changes eventually lead to leptin and insulin resistance which causes your body to chronically be in “storage” mode. These changes also block the natural signals which signals to your brain that you are full after you’ve eaten enough calories. The result is that you eat and eat and eat and store almost every calorie you consume as fat.

Low-carb, Paleo, carb-cycling, and the Ketogenic diet all modulate carbohydrates. Why? Because modulating carbohydrates modulates the insulin effect and therefore reduces all of the negative outcomes we’ve just talked about with regard to insulin and leptin resistance.

Intermittent fasting is simply another method to modulate your insulin response but I think it is superior for a number of reasons:

  1. You can do intermittent fasting with another style of eating(like Paleo for instance). 
  2. Intermittent fasting causes positive stress reactions in the body that then increases growth hormone secretion and improves insulin and leptin sensitivity.
  3. It is psychologically easier to stick to an intermittent fasting style of eating.
  4. Intermittent fasting is the only effective way that I have found to lose significant amounts of fat and gain significant amounts of muscle at the same time. All other options fall far short in this regard.

Intermittent Fasting Guide

Key terms:

  • Feeding window – This is the period of time to get in your daily nutrients. The feeding window should be between four and eight hours long.
  • Fasting window – No calories should be consumed during this time. The fasting window consists of any time that is not within your feeding window.

Ideal schedule:

  • 0600 Wakeup
  • 1200 First meal around 500 calories(40% protein, 40% carbohydrates, 20% fat)
  • 1300 Workout
  • 1400 Post workout meal 1,000 to 1,500 calories – Eat 60-75% of your daily carbohydrate allowance in the post-workout meal.
  • 1900 Last meal – High protein, high fat, and fill in the rest of the carbohydrates for the day.
  • Fast from your 1830 meal until 1200 the next day.

Waking up late in the day:

  • 1200 Wakeup
  • 1300 Fasted workout(take 10g BCAAs 30 minutes pre-workout and 10g BCAAs immediately post workout)
  • 1700 First meal, split your calories evenly between your first and second meal and spread your carbohydrates out evenly.
  • 2300 Second meal, take in the rest of your day’s calories
  • Fast from your meal at 2300 until your first meal at 1700

Working out early in the morning:

  • 0600 Wakeup
  • 0700 Workout(take 10g BCAAs 30 minutes pre-workout and 10g BCAAs immediately post workout)
  • 1000 Take 10g BCAAs
  • 1200 First meal of the day, split your calories and carbohydrates evenly between the two meals
  • 1800 Last meal of the day, split your calories and carbohydrates evenly.

Working out at night:

  • 0600 Wakeup
  • 1400 First meal of the day, high protein and high fat, low carbs.
  • 1700 Workout
  • 1800 Post workout meal, get 60-75% of your carbohydrates in during this meal fill in rest with protein and fats.
  • 2000 Last meal of the day, lower calories than post workout meal. High protein, high fat, low carbs.

No workout:

  • 0600 Wakeup
  • 1300 First meal of the day
  • 1700 Second meal of the day
  • 2000 Last meal of the day
  • Feel free to split the calories of the meals up how you like. It’s okay too to just eat two bigger meals at 1300 and say 1900, or just one gigantic meal between 1700 and 1900.

My Schedule:

  • 0530 Wakeup
  • 0630 Gym strength/hypertrophy session (I take 5g BCAAs pre-workout and 5g BCAAs  with 10g whey post workout)
  • 1000 10g whey with 3g BCAAs
  • 1300-1400 Meal replacement shake, 50g protein, 25-50g carbohydrates(from frozen fruit), 40-50g fats(from coconut oil and flax seed).
  • 1630 Crossfit workout – lots of metabolic work and high intensity interval cardio
  • 1730-1830 Solid meal, 75-200g carbs and then high protein and fats to fill out the rest of my calories
  • I then fast from that last meal until 1300-1400 the next day.

Keys to success:

  • If at all possible you should eat your largest meal of the day and get in a majority of your carbohydrates immediately post workout. Studies have shown that there is a two hour window post workout where nutrients taken in are shuttled preferentially to your muscle stores. This has two distinct advantages: 1) more nutrients shuttled to your muscles means less nutrients shuttled to your fat and thus less fat gain, 2) more nutrients shuttled to your muscles improves your rate of recovery and your rate of muscle growth. “In conclusion, the present results suggest that a distinct advantage in muscle glycogen storage can be achieved after exercise with the addition of protein to a carbohydrate supplement. When supplementation occurs immediately postexercise and 2 h postexercise, this advantage appears to be maintained even when compared with a HCHO supplement.” – Source
  • Limit high glycemic index carbohydrate sources in all meals except your post workout meal. Ex: sugars, bread, pasta, potatoes, rice, bananas, etc. This again is aimed to control your insulin spikes. Getting big insulin spikes when you’re not in that post-workout glycogen reuptake window can lead to increased fat storage and hinder your body’s natural fat burning process.

Example Meals

Post-Workout Meals – High carb, high calories:

Steak and Potatoes:

steak and potatoes

  • 16oz steak
  • Mushrooms, peppers, and zucchini stir-fried in coconut oil
  • Bacon-wrapped Jalapenos
  • One potatoe and one sweet potatoe
  • Roughly 2,000 calories

Chinese Noodle Soup:

Noodle soup

 

  • 10oz pork and 3oz tripe
  • 200g carbs from Chinese soup noodles
  • Chicken broth fortified with 2tbsp olive oil
  • Onions, jalapenos, and cabbage
  • Roughly 1500 calories

Pork and Broccoli Stir-Fry:

Pork and Broccoli

 

  • 12 oz pork stir-fried with 6oz broccoli and half of an onion in 3tbsp coconut oil
  • 3 cups cooked rice
  • Roughly 1200 calories

Non-post workout meals:

Low-Carb Chuck Steak Soup:

Soup

 

  • 12 oz chuck steak slow-cooked for 8 hours with 3 cups of chicken broth
  • Onions, cabbage, mushrooms, and tomatoes brought to boil with chuck steak
  • 800-1,000 calories, high protein, moderate fat, low carb

Hamburger Stir-Fry:

Hamburger & Green Beans

 

  • 12oz Hamburger, green beans, and mushrooms stir-fried in olive oil with soy sauce, garlic, and ginger
  • About 800 calories, high protein, high fat, low carbs.

Baked Tilapia with Vegetable Stir-Fry:

Fish and veggies

 

  • 16oz Tilapia baked in the oven with bell peppers and onions stir-fried in coconut oil
  • 800 calories, high protien, moderate fat, low carbs.

Chicken and Broccoli Stir-Fry:

Chicken & Broccoli

 

  • 1 Chicken breast stir-fried with cabbage, broccoli, and onions in coconut oil
  • Served on 1/2 cup white rice
  • Roughly 600 calories, and a good balance of protein, fats, and carbohydrates.

I have a webinar covering intermittent fasting more in-depth for Elite Members. I also answer questions for elite members in the private member’s forums and help design specific intermittent fasting strategies for their specific goals. That’s just the tip of the iceberg for the benefits of being an elite-member, learn more about elite membership here.

 

Filed Under: Epic Post, Fitness, Health, Nutrition

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