| |
 |
I’ve been training
for about almost 10 years now and during that time, I’ve
tried many approaches to dieting. And during that time I’ve
learned and realized a very important lesson: different diets
work differently for different people. There is no such thing
as a “one size fits all” diet. I know what works
for me, not for anyone else. And this is true for everyone.
One of the most important things you can learn is to know
your body, understand what works for you as an individual.
It’s basically a process of trial and error. It took
me many years of experimenting before I found the right diet
for me. I basically follow a modified 40:30:30 diet (protein:carbs:fat)
with more protein than carbs. Everyday, these ratios changed
slightly. I don’t like to follow a certain ratio too
strictly. By keeping my diet variable, my body doesn’t
have a chance to adjust. Understanding my genetic limits,
I know what I can get by with what I can eat and what I can’t.
Diet Plans
There’s definitely nothing wrong with trying out different
diet plans. I actually encourage it. Just because one diet
doesn’t work for you doesn’t mean you should quit
trying to lose weight altogether. If nothing else, dieting
teaches you discipline. Whenever you start a new diet plan,
you should pay attention to how it makes you feel. Try to
write everything down in a log book. For example, try the
South Beach Diet for 6 weeks to see if it works. Then, switch
to the Atkins Diet for six weeks and see how it compares.
The main thing you need to remember is discipline and consistency.
But you have to stick with a program for a minimum of six
weeks if it works for you. Two or three weeks is not enough
for your body to adjust to a new diet. You have to train your
body to stay at a lower body fat level, especially if it’s
a new level that it hasn’t been accustomed to before.
Bingeing
I definitely have a sweet tooth and have a soft spot for candy.
My body craves sugar but I also know that sugar makes me chunky.
Once again, consistency is the name of the game. I eat “clean”
about 75% of the time. Since this can be really tough, I give
myself little breaks here and there. DO NOT be afraid to splurge
once a week, maybe on the weekend, and eat something sinful.
It will help keep you honest for the rest of the week. Not
only that, it will help prevent your body from falling into
a regular pattern.
Water
In order to stay in tip top condition, proper hydration is
definitely required. Water is an ABSOLUTE MUST! For me, I
drink about a gallon and a half of water a day. It does not
matter where I am, I always have water handy and nearby—I
keep it next to my bed so that I can drink from it in the
middle of the night. I have bottles in my car, and in my gym
bag. Basically wherever I am, I have water!
Protein
I definitely eat protein with every meal, whether it’s
chicken, turkey, tuna or a protein shake. My favorite is Sci-Fit’s
Chocolate Whey. Instead of taking the whole bottle, what I
do is spoon out measured amounts of protein into little plastic
bags and take them with me wherever I go. That way, I can
be sure to get a lot of protein. I usually want at least 1g
of protein per pound of bodyweight. Women need more protein
because without adequate amounts, their bodies will eat away
lean mass, especially when they diet. And with less lean mass,
your metabolism slows down.
Supplements
Supplements can definitely make a big difference. I would
strongly suggest it for people who are serious about sticking
to a weight-loss program. Go with what you feel comfortable
with. MuscleTech has an effective formula called HydroxyCut,
which works better for women because it doesn’t have
ephedra in it. Remember, stick to a program for at least six
weeks. Do the cardio. Hit the weights. Be consistent and fat
burners will work even faster. In addition to these fat burners,
I also use plenty of whey protein and a good multivitamin.
In terms of snacks, my favorite is the Joy Ride Bar from Designer.
This bar packs a lot of protein, little carbs, and a little
fat. For women who want a little more lean mass, I’d
also recommend Creatine Chews. It has plenty of creatine and
tastes like candy.
Nutrional Habits
Below are a few basic principles I incorporate into my daily
nutritional plan.
- Eat every 3 hours.
- Drink 1 gallon of
water per day.
- Cheat Meal once
a week.
- Limit intake of
fats from butter/margarine, mayonnaise, cooking oils, lard,
red meat, whole eggs, whole/low-fat milk, cheese, and nuts.
- Limit intake of
refined carbohydrates like bread, bagels, rice, rice cakes,
pasta, baked goods, etc.
Macronutrient
Sources
Below is a listing of the kinds of foods I like to eat and
that I incorporate into my daily nutritional plan.
- Protein
Sources: egg whites, skinless chicken breast, skinless
turkey breast, fresh fish, tuna in water.
- Carbohydrate
Sources :
- Starchy Carb Sources: oatmeal
(old-fashioned not instant), potatoes, sweet potatoes,
brown rice, pasta, corn, lima beans, kidney beans, peas,
lentils and other legumes.
- Fruit Sources: apples,
apricots, bananas, cherries, grapes, grapefruits, plums,
raisins.
- Vegetable
Sources: asparagus, broccoli, celery, spinach,
green beans, zucchini, and other salad vegetables.
- Fat Sources: flaxseed
oil, olive oil, natural peanut butter, and almonds.
[ Mai
Nutrition Program Mai
Fitness ]
|
