BUILT IN 42: NUTRITIONAL GUIDE

Size: px

Start display at page:

Download "BUILT IN 42: NUTRITIONAL GUIDE"

Norah McGee
5 years ago
Views:

1 [1]

!! Built In 42 is the newest program created by me, Rob King owner of Heavyweights Training Center.

2 WELCOME TO A NEW YOU IN JUST 42 DAYS Congratulations on joining a one of a kind program that gets you results fast! With your hard work, commitment and perseverance the Heavyweights training team will have you attaining goals faster than you ever thought possible!!! Built In 42 is the newest program created by me, Rob King owner of Heavyweights Training Center. I take the best of EVERYTHING I know about Building Muscle, Losing Fat, Getting Strong & Becoming Athletic and put it ALL into One Insane Program Designed to get you BUILT in just 42 days. I ve taken everything I have learned from traveling all over the world, learning from the best trainers, training in the best gyms, going to the top seminars, and I put it all into this program designed at Heavyweights Training Center to completely change your body in just 42 days. I wanted to take EVERYTHING I knew and make it into one Killer Program that will change you no matter what shape you are in and take you to another level. A bit about me, I am the creator of Built In 42, and a Certified Level II Coach: Personal Trainer under Martin Rooney & his Training For Warriors System. I am also a Black Belt in Tae Kwon Do and an ex competitive Body Builder and Power Lifter. I have owned Heavyweights Sports Supplement for 10 years. Once my Heavyweights Supplements was established my next goal was to live out my childhood dream and open my own gym and train and educate people on the benefits of Fitness, Strength & Fat Loss. I Have Trained With & Studied Under Some of the Top Trainers & Gyms In the World!

3 NUTRITION NUTRITION NUTRITION!!! You re all here because you want to learn the BEST FORMULA to build the GREATEST AMOUNT OF MUSCLE, in the shortest amount of time, right? It has been shown that consuming the proper nutrients, including carbohydrates, glutamine, and branch chain aminos IMMEDIATELY after a workout can increase your rate of protein synthesis by 300% and, therefore, cut back on your recovery time dramatically. TIMING is extremely important when it comes to consuming nutrients around the workout. You can work hard, and if you don t consume what your body needs, you will NEVER get the gains you re after. Don t be afraid to eat. This nutrition plan is here to help you find exactly that! Fueling a workout is something with which a lot of people struggle. Keep your carbohydrate intake low before workouts to ensure optimal growth hormone release AND increased serotonin levels (the feel-good hormone that allows us to enjoy our workouts and really leave the gym with that feeling of elation and accomplishment). The idea here is to eat a wellbalanced meal of lean protein and slowdigesting carbohydrates about 3 hrs prior to training. This allows enough time for the meal to leave your stomach and enter your muscles and tissues. Then, about 1 hour before your workout, consume another serving of protein It is best to avoid fats for 4 hrs before a workout and 2 hrs afterward. The reasoning for this is that you will be causing a substantial release of insulin toward the end of your workout by consuming high glycemic liquid carbohydrates. Insulin is a storage hormone. This means that ANYTHING present in the bloodstream has a much greater likelihood of being shuttled into the cell. Having any amount of fat in your blood stream when insulin levels are elevated is likely to result in its being stored as fat! POST-WORKOUT: At this point, your body is PRIMED for absorbing nutrients. You should consume a large serving of carbohydrates as well as a large serving of protein. Fats at this point will only slow the absorption of the other nutrients, so it is not recommended (although it has been shown that fish oils at this point can drastically reduce inflammation). Your body REQUIRES certain nutrients to complete its essential processes and continue its day-to-day function. If you don t provide them in your dietary consumption, your body WILL take them from wherever they happen to be stored in your body. If it happens to be protein, the first place your body will take proteins from is your muscles. BAD NEWS for those of us looking to build muscle. The majority of your calories should be coming from proteins and fats. Carbohydrates come at the times when YOUR BODY NEEDS THEM. [3]

4 Keeping insulin levels extremely elevated will only reduce insulin sensitivity and increase inflammation over the long term. Fuel your body when it needs it and, the rest of the time, try to optimize your hormone levels, keep inflammation down, and supply enough protein to build muscles. As soon as you start exercising, your body starts changing its hormonal chemistry. 1) Growth hormone is released in response to presence of lactic acid. 2) Cortisol is released in response to injury to muscle tissue. 3) Serotonin is released in response to exercise. 4) Testosterone is increased due to intense exercise (but falls shortly hereafter). These are the 4 most important factors to manipulate, in order to build muscle. Lactic acid This is generated from the anaerobic breakdown of carbohydrates from exercise. We all know the burning that exists in the muscle during intense training. Lactic acid levels are directly proportional to level of Growth Hormone produced during exercise. The burn is a very good indicator that you re working hard, and your body will start releasing growth hormone. Growth Hormone Optimizing growth hormone (GH) during exercise is ESSENTIAL to growing muscle. The more intense the exercise, the more GH that is released. Maximizing GH production and release: 1) Keep insulin levels, and therefore carbohydrates, LOW (under 10g) 2) BCAA (branch chain amino acids) MUST be present 3) Glutamine and Arginine play a vital role in GH release Cortisol A stress hormone that is released by the adrenal glands in response to anything the body perceives as stressful. Excessive amounts over any extended period will break down muscle and make you FAT. A really simple way to know if your cortisol levels are elevated is by where you store your fat. If you store anything on your stomach, chances are very high that your cortisol levels are extremely elevated. SEROTONIN High levels are associated with an elevated mood, while low levels are associated with depression. Levels are influenced by things such as sunlight, diet, and exercise. Eat a HiGH protein meal before you train, with minimal carbohydrates. this is the best way to FEEL GOOD during a workout and improve overall mood. TESTOSTERONE Testosterone peaks after 15 minutes of training and falls off rapidly after 45 minutes. To increase testosterone naturally, you must ensure that you are taking sufficient zinc and Omega-3 fish oils, as well as BCAA s (most importantly, Leucine) Saturated fats found in coconut oil are also a great way to support testosterone production. [4]

5 FOOD PLAN: Nutrition is the key, you cannot out train Bad Nutrition! Week 1: Drink 3-4 L of lemon water and 3 green teas each day. Take 2 Fish Oils with EVERY Meal Meal 1: Chicken or Turkey or another lean protein source (Women 4oz, Men 6 oz) Whole eggs (Women 2, Men up to 4) Large Serving of Broccoli or spinach 1 2 grapefruit 1hr before meal 2 1liter of water with 1 fresh squeezed lemon Meal 2: Greens Shake (Either use 1scoop of Protein Powder, Greens Powder and water or 1 scoop of Protein powder, spinach and water blended) Meal 3: Cod, Salmon or Tuna (Women 4oz, Men 8oz) Cooked Brown Rice (Women 1 Cup, Men 2 Cups) Large Serving of green veggies (Spinach, Broccoli, Lettuce, Asparagus) Meal 4: 1 2 grapefruit Meal 5 Post Work out: Protein Shake Meal 6: Egg White Omelet with 2 veggies [5]

6 FOOD PLAN: Week 2 and 3: Tailor The Meals Around Your Training. Take 4 fish oil capsules each meal. Tuesday, Wednesday, Thursday and Saturday are Weight Training Days. Monday, and Friday are Non-Weight Training Days. Sunday is a fast Day. Meal Plan For Weight Training Days Weight Training Day: This means actually lifting weights, either on your own or following the weight training program you ve been provided. Pre-Breakfast 1 scoop Protein Powder with 1 cup unsweetened Almond Milk Meal #1 Chicken, turkey, or other lean protein source ( Women 3 oz, Men 4 oz) Whole eggs ( Women 1, Men 2) Almonds/cashews ( Women 10, Men 15) Meal #2 Extra Lean Ground Beef, chicken, or other lean protein source ( Women 3oz, Men 5 oz) Cooked Brown Rice ( Women 1/4 cup, Men 1/2 cup) Onion (Both women and men 1/8 cup) Broccoli ( Women 1 cup, men 1 1/2 cups) Meal #3 Chicken Breast, turkey, fish ( Women 6 oz, Men 9 oz) Broccoli ( Women 1/2 cup, Men 1 cup) Squash (Women 1/2 cup, men 1 cup) Meal #4 Chicken Breast, or other lean protein source ( Women 6 oz, men 9 oz) Cauliflower ( Women 1/2 cup, men 1 cup) Whole Eggs ( Women 2, Men 4) Meal #5 Egg Whites ( Women 6, Men 8) Peppers ( Women 1/2 cup, men 1 cup) Spinach (Women 1/2 cup, men 1 cup) Meal #6 Sirloin Steak ( Women 3oz, men 5oz) Whole Eggs ( Women 1, men 2) 1 cup Broccoli ( Women 1/2 cup, men 1 cup) Post Workout: Rob s Super Shake Recipe attached [6]

7 FOOD PLAN: Eat to meet Long-Term Goals, Not Short- Term Satisfaction Week 2 and 3: Tailor The Meals Around Your Training. Take 4 fish oil capsules each meal. Meal Plan For Non-Weight Training Days Non-Weight Training Day: I would say Rest Days, but you shouldn t be having any real rest days. Try to include some form of activity everyday. Active recovery also helps with muscle soreness. Meal 1: Chicken, turkey, or other lean protein source ( Women 3 oz, Men 4 oz) 1 Egg + Egg Whites ( Women 1/2 cup, Men 1 Cup) Almonds/cashews ( Women 10, Men 15) Meal 2: Lean Protein: chicken, salmon, cod, steak (Women 3oz, Men 4oz) Large serving of veggies (broccoli, cauliflower, spinach, sliced green pepper or mixed salad) Meal 3: Lean Protein: chicken, salmon, cod, steak (Women 3oz, Men 6oz) 1 small sweet potato or 1/2 cup brown rice or quinoa Large serving of veggies (broccoli, cauliflower, spinach, sliced green pepper or mixed salad) Meal 4: 1 scoop of whey protein mixed with water Serving of almonds (15 pieces) Meal 5 : Lean Protein: chicken, salmon, cod, steak (Women 3-4oz, Men 6-8oz) Large serving of veggies (broccoli, cauliflower, spinach, sliced green pepper or mixed salad) Meal 6: Spinach and Mushroom Frittata (Women 1 serving, Men 2 servings) [7]

8 FOOD PLAN: Eat to meet Long-Term Goals, Not Short- Term Satisfaction Week 2 to 6: Tailor The Meals Around Your Training. Take 4 fish oil capsules each meal. Meal Plan For Sunday Fast Day Intermittent Fasting is the fastest and easiest way to rapidly melt fat off your body and also delay the aging process significantly by naturally releasing a hormone in your body. To elevate metabolism you must exercise (resistance training) and get more lean body mass on your body (muscle). Intermittent Fasting increases insulin sensitivity and causes your body to respond more efficiently to the healthy foods you will be eating. 10 AM Sunday: Drink 1 L (4 cups) of water + 1 serving greens powder Drink 250 ml (1 cup) of green tea Take 5 grams BCAA (branched chain amino acids) powder (or take 5 capsules) 3 PM Sunday: Drink 1 L (4 cups) of water + 1 serving greens powder Drink 250 ml (1 cup) green tea Take 5 grams BCAA (branched chain amino acids) powder (or take 5 capsules) 10 PM Sunday: Eat a small snack before bed Drink 500 ml (2 cups) of water [8]

9 FOOD PLAN: Eat to meet Long-Term Goals, Not Short- Term Satisfaction Week 4, 5 and 6: We re almost there!!! Continue with Sunday Fast Days as in Previous weeks and still 4 fish oil caps at every meal. Meal Plan For Weight Training Days Weight Training Day: This means actually lifting weights, either on your own or following the weight training program you ve been provided. Pre-Breakfast: 1 scoop whey protein, water Meal #1 Whole Eggs ( Women 2-3, men 4-6) Almonds ( Women and men 1 oz) Meal #2 Lean ground beef cooked ( Women 3oz, men 5oz) Spinach ( Women 1/2 cup, men 1 cup) Uncooked Oats ( Women 1/4 cup, men 1/2 cup) Meal #3 Cod ( Women 5oz, men 9 oz) Broccoli (Women 1/2 cup, men 1 cup) Meal #4 Post Workout Chicken breast ( Women 4 oz, men 6 oz) Sweet potato (Women 4 oz, men 6 oz) Mixed veggies ( Women and men 1 cup) Meal #5 Salmon ( Women 6 oz, men 8oz) Spinach ( Women 1 cup, men 1 1/2 cups) Meal #6 Steak ( Women 3 oz, men 5 oz) Brussels Sprouts ( Women 1/2 cup, men 1 cup) Before Bed Whole eggs ( Women 1, men 2) Almond Butter ( Women and men 1 tbsp) Post Workout: Rob s Super Shake [9]

10 FOOD PLAN: Eat to meet Long-Term Goals, Not Short- Term Satisfaction Week 4, 5 and 6: Don t forget your 4 fish oils at every meal. Meal Plan For Non-Weight Training Days Non-Weight Training Day: I would say Rest Days, but you shouldn t be having any real rest days. Try to include some form of activity everyday. Active recovery also helps with muscle soreness. Meal #1 Easy Cheesy Eggs recipe attached Lean protein source: Chicken, Turkey (Women 3 oz, Men 5oz) Almonds ( Women and men 1 oz) Meal #2 Super Shake recipes attached Meal #3 Southwest Chicken Wrap recipe attached One kiwi, peach or plum Meal #4 Almonds (approx 15 pieces) Greek yogurt ( Women, 1/4 cup, men 1/2 cup) Meal #5 Lean cut steak ( Women 6oz, men 8oz) Sweet potato (Women 1/2, men full) Broccoli ( Women 1/2 cup, men 1 cup) Meal #6 One Mini Salmon Quiche recipe attached [10]

UNDERSTANDING AND READING NUTRITIONAL LABELS A big way to help yourself in during this program and the rest of your life is to educate yourself and make the BEST most healthy choice.

. When questioning if a food is allowed, flip the item over and have a read. There is a lot of information back there but remember the Heavyweights team is ALWAYS here to help. THE LABEL 3.

11 UNDERSTANDING AND READING NUTRITIONAL LABELS A big way to help yourself in during this program and the rest of your life is to educate yourself and make the BEST most healthy choice. This is one of the MOST important parts of the program. Before eating anything first ask, Will this bring me closer to my goals?. When questioning if a food is allowed, flip the item over and have a read. There is a lot of information back there but remember the Heavyweights team is ALWAYS here to help. THE LABEL 3. Total Fat- Believe it or not fats are important to healthy living. Your body needs them but they need the right kinds. Trans fats and saturated fats are BAD fats. We want to eliminate those! Omega 3 fatty acids however are great especially for a healthy heart (one of the many benefits of the Fish oil supplements). 4. Cholesterol and Sodium. Try to keep these low as well. Sodium will drive blood pressure up and retain water. 5. Carbohydrates- THIS is one of the most important things to look at. Something may be low in calories and fat but loaded in sugar and carbs. Sugars readily turn to fat if they are not used as energy. Sugar simply stated is a drug. Limit limit limit your sugars! We cannot express this enough. 6. Protein- Every time you eat include a protein source. By consuming protein, you slow the digestion of the entire meal. This allows you to avoid insulin spikes, and maintain a stable blood sugar level- which places you right in that target fat loss zone! Protein also keeps you fuller longer, and increases energy! High protein = a good choice! 1. Serving Size - Serving size is important. A choice may not be as healthy as it appears because the size is so small. Always compare the information to the size. 2. Calories- Your body needs energy. Your body gets this energy from food and we call this food energy calories. Your body needs to burn more calories than it takes in in order to lose weight. For this program calories are not as vital the macro nutrients (protein, carbs and fat) and when your eating them. 7. and 8. % Daily Value- this portion explains how much vitamins out of a certain calorie per day diet are in the item. [11]

Approved Foods List: PROTEINS: Chicken Breast Wild fish (Cod, salmon, tuna) Eggs and Egg whites Turkey breast (Not

Broccoli Cauliflower Green/Red Peppers Red onions Mushrooms Lettuce Asparagus Hot Peppers CARBOHYDRATES FATS Steel cut oats

Oil Natural Organic Peanut Butter Omega 3 Fish oil FRUITS (MORNING AND POST WORKOUT ONLY) Mixed berries grapefruit Plum

12 Approved Foods List: PROTEINS: Chicken Breast Wild fish (Cod, salmon, tuna) Eggs and Egg whites Turkey breast (Not processed) High quality Ground Turkey Extra lean ground beef Extra lean steak Turkey Bacon Protein Powder VEGETABLES Spinach Broccoli Cauliflower Green/Red Peppers Red onions Mushrooms Lettuce Asparagus Hot Peppers CARBOHYDRATES FATS Steel cut oats 100% Natural Oatmeal Brown rice Ezikle Bread Sweet Potatoes Spaghetti Squash Quinoa Flax meal Almonds Almond Butter Olive Oil Natural Organic Peanut Butter Omega 3 Fish oil FRUITS (MORNING AND POST WORKOUT ONLY) Mixed berries grapefruit Plum Peach kiwi OTHER: Greek yogurt no sugar Jello Flavor extracts PB2 Cinnamon Mrs. Dash spices Franks Hot sauce No sugar/carb Maple syrup [12]

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you