14 Day Transformation Plan That WILL Cut The Fat

Saturday, November 21, 2009
CUT THE CRAP (I mean carbs) & SEE what happens
170lbs. 8.5% B.F. Current energy level from 1-5? 3.5


1 Large Grapefruit

3 egg goat cheese, onion and spinach omelet
w/ 3 slices uncured bacon

Large Mesculine Salad with 1 hardboiled egg
And 5 oz grilled chicken breast with raspberry vinaigrette dressing


2 tablespoons fresh ground organic peanut butter (Whole Foods™)

6oz of sliced roaster chicken

1 scoop whey protein powder (PROGRADE® Lean)
mixed in water



Sunday, November 22, 2009

3 egg (cage free-organic) onion and aged goat cheese omelet
w/ 3 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)

1 Scoop Whey Protein Powder (PROGRADE® Lean)
Mixed in water

A handful of Raw Almonds

2 tablespoons of organic fresh ground peanut butter

Large Tre Colore Salad (Ate @ Diner)
with 8oz chicken breast
and Vinegar and oil dressing

Monday, November 23, 2009

2 egg (cage free-organic) onion omelet
w/ 2 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)

A handful of Raw Almonds
WORKOUT: 1 scoop of whey protein powder (PROGRADE® Lean)

1 tablespoon of organic peanut butter

4oz Laura’s Lean Patty (Grilled Rare)
Note: You can find a 32oz box(frozen) Laura’s Lean Beef Patties at any Supermarket

6oz Wild Caught Alaskan Salmon
Marinated in a sugar free garlic/herb marinade
Over a large Organic Mesclun/ baby spinach salad
w/ raw sunflower seeds, and dressed with a Caesar dressing




Tuesday, November 24, 2009

3 egg goat cheese/sweet onion omelet

PROGRADE® Lean
Mixed in shaker cup
w/2 ice cubes and 6oz water

2 Tbls. Organic Peanut Butter

PROGRADE® Lean
Mixed in shaker cup
w/2 ice cubes and 6oz water

Handful of Raw almonds

6oz Grass Fed Beef (http://www.simplygrazin.com/contact/
-Available at WHOLE FOODS®)
Over a large Mesclun and baby spinach salad with sliced onion, aged goat cheese, raw sunflower seeds and balsamic vinaigrette olive oil dressing


Wednesday, November 25, 2009

3 egg onion omelet
w/ 2 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)

PROGRADE® Lean (post-workout)
Mixed in shaker cup
w/2 ice cubes and 6oz water

Mixed Raw Nuts and Seeds throughout day
(Almonds, Pumpkin Seeds, Sunflower Seeds)
Large Grilled chicken salad from diner.
Dressed with balsamic vinaigrette
1 glass of Cabernet Sauvignon

Thursday, November 26, 2009 Thanksgiving Day

Raw Nuts from shell
(Brazilian, Walnuts, Almonds)

3 egg goat cheese omelet
w/ 3 slices nitrate free, low sodium bacon

1 Tbls. Organic Cashew Butter

3oz nitrate free turkey sausage (from TRADER JOE’S)
And a small plate of roasted peppers, olives & fresh shrimp

I filled my plate with Turkey
and small sides of green peas and pan sautéed Brussel sprouts.
Half a glass of Red Zinfandel


Friday, November 27, 2009

Medium Grapefruit

3 egg onion omelet
And 3 slices of Uncured Bacon

Shelled walnuts, almonds, Brazilian nuts

2 Tbls. Organic Almond Butter

My wife and I attended her 25th High School Reunion
I NEVER worry about this slight excursions from my eating
Or meal goals. There was a buffet table of good foods and crap foods.
Make the BEST choices available that are consistent with your
Nutrition goals. My goal is to stay in FAT BURNING MODE (FBM)
As frequent as possible. So, these were the foods that were sound choices for my FBM…

4oz grilled salmon, 4 oz thinly sliced lemon chicken breast
A side of slightly steamed, garlic sautéed string beans
with a combination of Caesar and Spring Mix Salads, with a red wine vinaigrette.



My dinner plate was full and that amount of food was certainly enough.
I chose to not have dessert or ANY alcoholic beverages.
WHY? Because they would simply violate my fat loss goals. Remember, the goal is to become essentially a FAT BURNING MACHINE!
And I got to remain a fat burning machine ALL NOT LONG! And I woke up ready to “KICK ASS”.


Saturday, November 28, 2009

First week on this very low-No carbohydrate diet.
I FEEL AWESOME!
Bodyweight 167
Bodyfat 7.5%
Energy Level… A SOLID 4!
This type of eating really is not a big deal. Just do not get caught up in
Any of the hangups you may have about your food addictions. Because, you really DO NOT have food addictions. It is just that crap food happens to be pretty tasty, and you allowed your self to settle for the convenience of these easy to get “foods”. But, these “foods” never really served you well in the first place, right? And, as you continue with your new way of eating, you will realize that ANY poor food cravings you once had are no longer cravings for you at all! Why is this? Well, when your body receives great nourishment, it continues to only want these foods that provide just that… GREAT NOURISHMENT! That is ALL your body ever wanted from food to begin with. You can believe anything you want, but it is my belief that food is our bodies fundamental source of survival. And really Nothing more, nothing less than that. Try to use this concept when you get an urge to stray and gorge. STAY ON POINT WITH EATING! This is the MOST IMPORTANT AND CRUCIAL IDEA TO REAL SUCCESSFUL AND SUBSTANTIAL WEIGHT/FAT LOSS…PERIOD!

1 whole egg and a lot of egg whites red onion and aged goat cheese omelet with 2 slices of Hormel® uncured bacon.
Note: (We ran out of eggs, so we substituted egg whites. Our eldest son only likes egg whites, so we always have a container of them in the fridge)

Large tablespoon of Organic Peanut Butter


1 rounded scoop PROSOURCE® NytroWhey EXTREME
w/ 4oz water and 2 ice cubes mixed in a shaker bottle

5oz Grass Fed Grilled Beef (rare)


We had dinner at CHARLIE BROWN’S® STEAK HOUSE
First I had 2 plates at their unlimited Farmer's Market Salad Bar
Mixed greens with baby spinach salad, black beans, garbanzo beans, chopped hard boiled eggs, pitted olives, sunflower seeds and dressed with a wine vinegar and olive oil. Salad before a meal is ALWAYS a good idea. Great nutrition before the main course, and it fills you up!
I ordered the 16oz chopped steak (grilled medium rare), no sauce on top, drop the side of fried onions, and I took the baked potato.
For drink…Club soda with lemon.
Finish half of the 16 oz chopped steak and bring the other half home along with the baked potato.
Eat the other 8oz of steak tomorrow (another meal…cool!) and give the baked potato to the dog with her dog food.
Eating out IS easy, and should never be lethal to your ideal eating plan.


Sunday, November 29, 2009

Sundays are best to prepare for the coming week.
Hard or soft boil a couple dozen cage free eggs.
Grill 4 lbs. of chicken breast so you have a lean protein
ready to go for meals. E.g. grilled chicken over salad.
Remember…4oz is considered a serving of protein.
0 carbs, almost all protein at 24 grams per 4oz serving.
Easy math 4lbs. of grilled chicken breast = 16 meals!
Make Life EASY & Get grillin’!!!

3 egg onion omelet

2 Tablespoons Organic Peanut Butter

6oz burger (left over from last night’s dinner)

A handful of Raw Almonds

“BIG ASS SALAD”
Spring Mix (Mesculin Leaf) Salad
w/ raw cauliflower, cherry tomatoes, sliced half avocado, 1 cup cole slaw, ¼ cup TRADER JOE’S® Roasted Flax Seeds and 6 oz Wild Caught Alaskan Salmon (grilled rare), with Ken’s Steak House® LITE Northern Italian w/ Basil & Romano dressing

1 Scoop Whey Protein mixed with 4 oz cold water


Monday, November 30, 2009

2 hard boiled eggs

3 egg omelet
w/2 slices of nitrates/nitrites free turkey bacon

Post-Workout
1 scoop whey protein powder
Mixed in shaker bottle with an ice cube and water

2 Laura’s Lean Beef Patties grilled medium rare (No Bread)

2 handfuls of Raw Pumpkin Seeds, Raw Almonds
And Raw Sunflower Seeds

4oz marinated grilled steak sliced thin
Over slightly sautéed cauliflower, broccoli and Brussels sprouts

1 scoop Whey Protein Powder
Mixed in shaker bottle with an ice cube and water


Tuesday, December 1, 2009

3 egg onion omelet
And a tablespoon of Organic Almond Butter

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

‘GET FIT DONE’ Smoothie
10 frozen Strawberries
3 Ice Cubes
6 oz water
1 Scoop Whey Protein Powder
1 Teaspoon Organic Cacao Powder
1 Tablespoon SPECTRUM® NATURALS Organic Coconut Oil
1 Tablespoon Organic Peanut Butter
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Juice Plus® Orchard Blend
Blend it…Drink it…POWERFUL STUFF!

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

Nature’s Promise Chicken Breast Stir Frye
6oz cubed chicken breast in hot pan with
Ken’s Steak House® Lite
Northern Italian w/ Basil & Romano Dressing
Heat up chicken in pan for 3 minutes before adding
Raw Bok Choy, Broccoli, Onion and Mushroom
Make sure chicken is properly cooked, and vegetables
should be firm or slightly ‘crisp’


Wednesday, December 2, 2009

2 Hard Boiled Eggs

3 egg onion omelet
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

1 hard boiled egg
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link
1 Tablespoon Organic Almond Butter

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

Chile Rubbed Baked Chicken Breast (6oz)
With Sautéed cauliflower sprinkled with a little parmesan cheese;
And 10 Asparagus Spears steamed in balsamic vinegar


Thursday, December 3, 2009

3 egg onion omelet
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

‘GET FIT DONE’ Smoothie
10 frozen Strawberries
3 Ice Cubes
6 oz water
1 cage free egg (raw)
1 Scoop Whey Protein Powder
1 Teaspoon Organic Cacao Powder
1 Tablespoon SPECTRUM® NATURALS Organic Coconut Oil
1 Tablespoon Organic Peanut Butter
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Juice Plus® Orchard Blend
Blend it…Drink it…POWERFUL STUFF!

1 scoop Whey Protein Powder (post workout)
Mixed in shaker bottle with an ice cube and water

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

Kathy’s Lean Beef Chile
1.2 lbs of Laura’s Lean® Ground Beef
1 small onion sautéed in tbls. olive oil
1 -14.5 oz can of sodium free diced tomatoes
1 -8 oz can of sodium free tomato sauce
1 -16 oz jar of Muir Glen Organic Black Bean and Corn Salsa
1 -15.5 oz can of Nature’s Promise® Organic Black Beans
Spray Pan with PAM® and quickly brown the beef (2 minutes)
Then add all other ingredients till heated up
Serves 4 (you can serve over organic brown rice if you like)


Friday, December 4, 2009

Today I am 7.5% Body Fat and weigh 168 lbs.
My energy level from 1-5 is a solid 5!

3 egg omelet
w/ 2 slices of uncured bacon

‘All Jacked Up’ Smoothie
10 medium size frozen strawberries
3 ice cubes
1 cup water
1 scoop Whey Protein Powder
1 teaspoon CACAO Powder
1 packet STARBUCKS® VIA Ready Brew Italian Roast
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Orchard Blend Caps
Blend…Drink…RIPP IT UP!

PROGRADE® CRAVER

3 egg onion omelet (This was dinner at a diner)
And a baked potato (Rarely do I have a baked potato. But, I have the luxury to goof off at times, so I do)

Analogy for Nutrition BEFORE Exercise

This morning I was sitting at a pew during mass. My mind drifted a bit (I tend to do that during mass) and, for some reason I could not help but think about helping others understand the importance of good nutrition and it's absolute role for success in how it relates to training. I do not care if you are a high school or collegiate athlete; a pro athlete with a multi-million dollar contract; or a regular you or I. If we are to assume everything we desire from our fitness lifestyle, we MUST understand that what we put into our bodies will have the GREATEST impact on the success of our exercise program.
Explaining this idea in nutrition terms does not always click so well at times. So, I came up with this analogy:

If you were stranded on a remote and dangerous island, and had nothing but a row boat with a hole in the bottom what would you do?

a. Just stay on the island and hope for rescue before your circumstaces got really bad?

b. Get in the leaking boat and paddle as hard as you can in the hopes of getting to a safe destination before your boat finally sank?

or

c. Be resourceful and find something to plug the hole before you started your safe and successful journey to safety?

Make no mistake...

If you want success from ANY exercise program (MattJenningsBootCamps, etc.), do not take any chances. Make sure you have a sound nutrition game plan in place first. Then, you can EXPECT to arrive at your destination with great success!

Eating Fat is a GOOD Idea...Why?

Shocking Study: Eating Saturated Fat Healthier For You Than Restricting It



by Jimmy Moore
Saturday, 29 December 2007
Dr. Jeff Volek says controlling insulin is vital to blood lipidsA little over two years ago, I shared with you this study on the connection between metabolic syndrome and livin’ la vida low-carb. The researchers were Dr. Jeff Volek from the University of Connecticut and Dr. Richard Feinman from SUNY Downstate Medical Center in Brooklyn, NY and they were absolutely fascinated by the rather obvious intertwining of a natural dietary approach like low-carb improving virtually every single area of metabolic syndrome (a precursor to diabetes, heart disease and stroke), including obesity, high triglycerides, low HDL “good” cholesterol, high blood sugar, hypertension and insulin resistance.Now there is brand new research from these same two researchers with something quite startling regarding a comparison between a low-fat and a low-carb diet as it relates to inflammation and saturated fat in the bloodstream.

Lead researcher Dr. Jeff S. Volek, PhD, RD from the Department of Kinesiology at the University of Connecticut and his team of outstanding researchers (including Dr. Feinman, Dr. Stephen Phinney, and the soon-to-be Dr. Cassandra Forsythe, among others) tested the various components of metabolic syndrome comparing a carbohydrate-restricted diet with a low-fat diet in overweight men and women over a 12-week period. The study participants were split into one of two groups:


VLCKD (very low-carb ketogenic diet)–1504 caloriesFat/Protein/Carbohydrate ratio of 59/28/12

OR
LFD (low-fat diet)–1478 caloriesFat/Protein/Carbohydrate ration of 24/20/56
What did Dr. Volek and his team of researchers find?
Total saturated fatty acids in the blood actually DECREASED in the VLCKD group while the anti-inflammatory markers also “significantly decreased.” Meanwhile, the LFD group, which consumed two-thirds less saturated fat than the VLCKD group, saw an INCREASE in total saturated fat in the bloodstream despite reducing fat intake.
This was totally unexpected as the conventional wisdom regarding saturated fat consumption is that it causes an increase in inflammation which leads to a worsening of the metabolic syndrome conditions and overall health. But that’s not what happened.
“A very low carbohydrate diet resulted in profound alterations in fatty acid composition and reduced inflammation compared to a low fat diet,” the researchers concluded.
This study was published in the November 29, 2007 issue of the scientific journal Lipids.
So what are we to make of this research in light of all we’ve ever been told about saturated fat? Doctors and nutritionists have long told their patients with metabolic syndrome symptoms to eat a low-fat diet and now science like this one is showing the shortsightedness of this unproven recommendation. Livin’ la vida low-carb is making great strides behind-the-scenes because it is an excellent way to reduce triglycerides and other essential health markers related to inflammation.
Dr. Volek says this new study shows how a controlled-carbohydrate nutritional approach is “adding to the evolving picture of improvement in general health beyond simple weight loss in keeping blood glucose and insulin under control.” And he believes this hyperinsulinemia is the root cause behind obesity, diabetes, and a whole host of other preventable diseases that all improve with the use of a low-carb diet.
Interestingly, the Volek study in Lipids is only a small portion of a much larger study currently under peer review. The full study shows even more improvements in blood lipids (cholesterol) with the stunning conclusion that “lowering total and saturated fat only had a small effect on circulating inflammatory markers whereas reducing carbohydrate led to considerably greater reductions in a number of pro-inflammatory” markers. Dr. Volek says this puts the onus of health risks back on the consumption of carbohydrates.
“These data implicate dietary carbohydrate rather than fat as a more significant nutritional factor contributing to inflammatory processes,” he stated.
Meanwhile, Richard Feinman, PhD from the biochemistry department at SUNY Downstate Medical Center says this new research demonstrably shows why carb-restricted diets work so remarkably well.
“The real importance of diets that lower carbohydrate content is that they are grounded in mechanism: carbohydrates stimulate insulin secretion which biases fat metabolism towards storage rather than oxidation,” Dr. Feinman explained. “The inflammation results open a new aspect of the problem. From a practical standpoint, continued demonstrations that carbohydrate restriction is more beneficial than low fat could be good news to those wishing to forestall or manage the diseases associated with metabolic syndrome.”
Most damning against the low-fat diet hypothesis is the fact that although there was a three-fold higher saturated fat consumption by the VLCKD group, it was the LFD group that experienced higher saturated fat in the blood. Counterintuitive? You betcha!
“This clearly shows the limitations of the idea that ‘you are what you eat,’” Dr. Volek explained. “Metabolism plays a big role. You are what your body does with what you eat.”
I like that–YOU ARE WHAT YOUR BODY DOES WITH WHAT YOU EAT! And that’s why I’m livin’ la vida low-carb because I have all the confidence in the world with what my body will do with the low-carb foods I consume. Controlled blood sugar and insulin levels, reduced triglycerides, lower blood pressure, increased HDL “good” cholesterol, and so much more than I could have ever expected from a high-fat, low-carb diet. It’s hard not to appreciate something like this when your life has been so radically changed for the better. Now the research is showing us why.
Dr. Feinman succinctly repeated and summarized what I blogged about in this previous post regarding saturated fat consumption on the low-carb lifestyle in the following statement about this new study.
“I think even if you allow for tremendous error, it says that if carbs are low, saturated fat doesn’t have much effect on the plasma composition,” he remarked.
And that is why I don’t worry about how much saturated fat I consume as long as my carbs are reduced. Now we have the science to back us up!
You can share your appreciation to Dr. Jeff Volek for his fantastic research by e-mailing him at
jeff.volek@uconn.edu
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
as well as Dr. Richard Feinman at
rfeinman@downstate.edu
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.

RESULTS HAPPEN...WHEN?...

Michael Boyle (a world renowned S&C coach and mentor) sent me this article during the holidays. I enjoyed it and asked him if I could put it on my blog and share it with all of you. Thankfully, Coach Mike obliged…

Please, enjoy this article…it’s a good one

Training Is Like Farming
Michael Boyle

I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called "the law of the farm." The reference was meant to show that most of the truly good things in life take time and can't be forced. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work will yield an eventual long-term result.
As a strength and conditioning coach and sometime personal trainer, the concept has always stuck with me. The process of beginning an exercise program is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming. First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit on my farm and wait for my lawn to sprout, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and -- nothing.
The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, "Have you lost weight"? Your reaction might be, "It's about time someone noticed." Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback, clothes begin to fit differently.
When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.
An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember much like fertilizer and water, diet and exercise go together. Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.
The law of the farm.
Plant the seeds.
Feed and water properly.
Wait for results; they will happen, not in days, but in weeks and months.

Getting Inspired

It is Sunday morning and this is the day I take a bit of time

to reflect on the past week and how I can work to improve for the next.

One thing that is constant for me is that I always look for and find inspiration

from GOD, my wife and children, my parents, friends, extended family

and maybe others I have never even met.

But, sometimes it is just a piece of music that I hear.

And for some reason it pulls an intense emotion that

can almost bring a tear to my eyes. I know this sounds a

little corny and I also know we have all experienced this emotion.

And, the moment any of us experiences that feeling

is the moment that we should remember that GOD has put

some great gifts in people so that they may be shared

to help inspire others to realize that there really are

NO LIMITS in our abilities...

to be GREAT CHAMPIONS in our own right;

and that it is an obligation for each of us to do our part

to help inspire and motivate those around us

as well as those we may never get a chance to meet.

I have never met Shawn Lane,

but the talent and gift he possessed

has inspired me too many times to remember.

And, if you enjoy good music…this might even inspire you.

Click here and check this out:

http://www.youtube.com/watch?v=4Yf5eNVik_E

Insist on never setting limits in your abilities to achieve something great!

Your God, your husband or wife, your children and friends

are counting on you to 'show what you got'.

It is why you were given life here in the first place...

So, show the goods baby...show the gift!

Guinness Book of World Records Fitness Boot Camp Workout Worldwide

This is how we spent our January 9th Saturday Morning.
Throwin it down for a great cause with WorkoutWorldwide.Org
Check out the article in the Asbury Park Press
http://www.app.com/article/20100109/NEWS/1090328/1279/LOCAL03/A+record-breaking+workout?+Could+be