Today’s post is all about something everyone loves…..FOOD!!!!
Now I know we are in a weight loss challenge/campaign right now but eating is so important! You can’t just sip water, munch lettuce, and work out and expect to lose the weight you want…..you have to EAT! Today I’m going to share with you the nutrition plan from Brian Fabian of B.U.I.L.T and for some of you this might be the right fit, for others you may want to check out tomorrow’s post featuring Jennifer Jordan’s tips for slimming down. Or maybe you could find a balance with both! Either way they both have the right idea…..so here we go!
Meal Composition- To provide the best nutritional support for anabolic hormone production and resistance training, choose a Protein(animal protein food), a Low-Glycemic Complex Carbohydrate(non-starchy vegetable), a High-Glycemic Complex Carbohydrate(starch) and a Simple Carbohydrate(fruit) at each meal.
MEAL COMPOSITION FOOD LIST:
PROTEIN LOW GLYCEMIC HIGH GLYCEMIC SIMPLE CARB
The above Meal Compositions are examples of possible combinations and you can pick one of them or design your own based on the same meal structure.
Hormone Regulation– The meal composition is specifically designed to create the ideal and optimal balance of various hormones in the body. Maintaining a favorable balance of these hormones allows for the increase or maintenance of muscle tissue, maximum body-fat reduction, high levels of sustained energy and ideal health. Hormone regulation is just as important as caloric management.
Caloric Management- While meal composition and hormone regulation are important, the amount of food consumed must still be controlled in order to make changes in body composition.
Serving Size- Keep the serving size of each category approximately the same(i.e. equal portions). Serving size can be visually determined. To lose body fat more effectively, reduce the serving size of the High-Glycemic Carbohydrate category and the Simple Carb category to half of the serving size of the Proteinand Low-Glycemic Carbohydrate categories.
Protein Intake- Following the instructions for meal composition and serving size will provide adequate protein intake for most people. However, individuals who want to maximize anabolic hormone production and muscular growth should eat a minimum of one gram of protein per pound of body weight.
Protein/Carbohydrate Ration- Approximately one of protein to two grams of carbohydrate is a good ratio for maintaining or building muscle tissue, as well as sustaining healthy energy levels and body fat. To maintain or build muscle, lose body fat more quickly and still maintain adequate energy levels, the ratio should be about one gram of protein to one gram of carbohydrate. If the amount of carbohydrate in the diet drops to a level significantly lower than the amount of protein, energy will decrease and maintaining muscle tissue will become more difficult.
Fat- A sufficient amount of fat should be included in the diet. Nuts, seeds, avocados, olives and other healthy,high-fat foods can be added in small amounts to each meal. If fat consumption is too low, anabolic hormone production will decrease.
Meal Frequency- Ideally, meals should be consumed every three hours in order to achieve optimal hormone production, muscle protein synthesis, and stimulation of the metabolism. The quantity of food should be divided equally throughout the day and should stay within caloric requirements. However, this can be accomplished with balanced meals consumed three times a day as long as the required calories for your individual goals are met. Meal frequency should be determined based on the individuals lifestyle. Some trainees cannot eat in regular intervals of every three hours due to work or family obligations.
This is just SOME of the amazing information Brianhas to share in regards to eating towards a healthy and fit weight! If you’d like a FREE nutrion packet visit: https://www.facebook.com/#!/pages/BUILT/189540431069851 Hit LIKE and write on his Facebook wall!! What have you got to lose except the weight!!!
Stay tuned for tomorrow’s Superfood Slim Down Post with information from fortheglow.com
Healthy Wishes, T