4 hour body protocol JAZ DODAL NAJPREJ POST REZULTATE TESTA NA INTOLERANTNOST ŽIVIL http://www.harmonija.eu/index.php?location=1102 MED Minimum Effective Dose : the smallest dose to produce desired outcome 20 pound recomposition goal - 15 pound less fat, 5 pounds more muscle 60% diet, 10% drugs, 30% exercise HARAYOKU MOMENT – moment you decide to change from the base Bazal Metabolism Rate BMR 2200kcal/day 10 pounds of fat is roughly a clothing size 1 pound of fat is 4500 kcal. Pre procedure Take 1 picture »before« Measure up all tailor measures SLOW CARB DIET #1 avoid white carbohydrates #2 eat the same few meals over and over again The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups: Proteins: Egg whites with one whole egg for flavor Chicken breast or thigh Grass-fed organic beef Pork Legumes: Lentils Black beans Pinto beans Vegetables: Spinach Asparagus Peas Mixed vegetables Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet. Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load. Here are some of my meals that recur again and again: Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant) Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables Proteins Legumes Vegetables Schedule: 7.00 Sauerkraut 5-7 full forks 7.30 1,5 l water 8.00 Breakfast 8.30-11.30 1l water 12.00 Lunch 13.00 1 l water 16.30 Smaller second lunch 18.00 1 l water 19.30 Dinner 20.00 Glass of red wine #4: don't eat fruit #5: take one day off per week BINGEING (CHEATING DAY) PRINCIPLE#1: MINIMISE THE RELEASE OF INSULIN, A STORAGE HORMONE 1. First meal is not a binge meal, high in protein and legumes. 2. Consume a small quantity of fructose, fruit sugar, in grapefruit juice before the second meal. 3. AGG and PAGG. This reduces amount insulin the pancreas releases 4. Consume citric juices, whether lime juice into water, lemon juice on food PRINCIPLE#2: INCREASE THE SPEED OF GASTRIC EMPTYING, OR HOW QUICKLY FOOD EXITS STOMACH drink caffeine 100-200 milligrams 16 ounces of yerba mate tea PRINCIPLE#3: ENGAGE IN BRIEF MUSCULAR CONTRACTION THROUGHOUT THE BINGE 60 – 90 seconds of funny exercises few minutes before you eat 60-90 seconds of funny exercises about 90 minutes afterwards Air squats Wall presses Chest pulls with elastic band CISSUS QUADRANGULARIS (cheating day +growth cycles) http://www.fit-shop.si/index.php?id_izd=709 GO FERMENTED: kefir and sauerkraut, unsweetened plain yoghurt, kombucha tea: before breakfast Probiotics and prebiotics Athletic greens – na žalost se tega ne dostavljajo izven USA THE FOUR HORSEMAN OF FAT LOSS: PAGG Policosanol 23mg http://www.iherb.com/ Alpha lipoic acid 300mg each meal http://trgovina.maxximum.si/ Green tea flavonals 325mg each meal http://trgovina.maxximum.si/ Garlic extract 200mg each meal http://trgovina.maxximum.si/ Prior to breakfast : AGG Prior to lunch: AGG Prior to dinner: AGG Prior to bed: PAGG Thermal load of the water: Michael Phelps eats 12.000calories/day and trains 4 hours a day 860 calories is hour of competitive swimming Water is 24 times more conductive than air Marathon is 2.600calories Ice age – 4 places to start 1. Put an ice pack on the back of neck and upper trapesius area for 30 minutes 5 times a weekin the evening, when insulin sensitivety is lowest. (IRIS, Mednarodna trgovina, d.o.o., CESTA V GORICE 8, 1000 LJUBLJANA Klavdija Jerina +386 1 200 66 71 [email protected] 2. Consume at least 500ml of ice water on an empty stomach. Eat breakfast 20-30 minutes later 3. Take 5- 10 minutes cold showers before breakfast and/or before bed. Use hot water for 1-2 minutes over entire body. Apply shampoo to hair turn water to pure cold and rinse your head and face alone. Next lower neck and upper back for 1-3 minutes. Turn around and rinse normally. 4. If you’re impatient and tolerate more, take 20 minute baths that includes shivering. THE GLUCOSE SWITCH 1. food and drinks take one and a half to two and a half hours after food consumption 2. the more fat and the earlier in the meal, the less is glycemic response (4 brasil nuts and tablespoon of almond butter first thing upon waking 3. fructose has large and very extended glucose lowering effect, but it does nothing to fat loss 4. vinegar does not lower glycemic response, lemon juice does –for app 10% 5. cinnamon, even in small doses, has substantial effect on glucose levels up to 29%.four grams per meal or 6 grams per day. Cinnamon weights 2,8 grams per teaspoon best: first Saigon cinnamon Cinnamonum Loureroi close second Cassia cinnamon Cinnamonom Cassia or aromaticum much further third place Ceylon innamon Cinammonum verum or Zeylanicum Ceylon rolls from one side, Saigon rolls from both sides 6. more then quality, it’s the size and the size and speed of meals that determined glycemic response. a. Finish your plate in thirds,train yourselfto wait five minutes between thirds, with the help of iced tea an slices of lemon. b. Drink more water between meals c. Eat smaller portions d. Chew a mouthful at least 20 times e. Make 30 min minimum for the meal 7. For fastest fat loss, minimize your blood sugar bellow 100 a. Eat decent quantities of fat at each larger meal b. Spend at least 30 minutes eating lunch and dinner, Breakfasts can be smaller and thus consumed more quickly c. Experiment with cinnamon and lemon juice just prior or during meals. d. Use the techniques in “Damage control for accidental and planned binges. VEGETARIANS: USE PROTEIN SHAKES INSTEAD OF MEAT, 1G PER 1KG OF BODY MAS E.G. 60 G FOR 60 KG BODY MASS PER DAY BROWSE THIS: http://trgovina.maxximum.si/29-mesanice-beljakovin ADDING MUSCLE OR BUILDING PERFECT POSTERIOR MED Minimum Effective Dose : the smallest dose to produce desired outcome Get Kettlebell 2x 16kg man 2x8kg woman for start http://www.rabljenafitnesoprema.si/index.php?route=product/product&path=37_46&product_id=6 8 workout: Day 1: Monday High rep kettlebell swings to at least 75 reps (you can go to 150+ in single set) http://www.youtube.com/watch?v=6u_nqSnM2S8 Slow myotatic crunch with max weight x 10-15 slow reps http://www.exercise.com/exercise/myotatic-crunch Shoulders – lateral lkettlebell lift, one set to failure, cadence 5/5 Day 2: Wednesday 3 setsx5 reps, two minutes between sets Iso lateral dumbbell incline bench press http://www.youtube.com/watch?v=MVbrWjBYHO8 Yates bent rows with EZ bar (palms-up grip and bent at the waist about 20- 30 degrees) http://www.youtube.com/watch?v=dNxZmvOdl5Q Reverse “drag” curls using a thick bar twice the diameter of a standard Olympic bar 2 sets of 6 reps, three minutes rest between sets http://www.youtube.com/watch?v=SQA9ewdrYyo shoulders http://www.articlesbase.com/muscle-building-articles/the-best-shoulder-exercise-for-big-shoulders1180818.html If you can’t do that, just do min 75 reps of kettlebell swing Day 3: Friday High rep kettlebel swings to 75 reps minimum Slow myotatic crunch with max weightx 12-15 reps Every other week:single arm kettlebell swings to 25 minimum reps each side shoulders http://www.articlesbase.com/muscle-building-articles/the-best-shoulder-exercise-for-big-shoulders1180818.html SIX MINUTES ABS: Protocol: twice a week on Monday and Friday after kettlebell swings The myotatic crunch 10 reps. 4 sec down, 2 sec contracted pause 2 sec, 2 sec up. Add weight when you can (books OK) Cat vomit exercise http://www.youtube.com/watch?v=wejm0cGqv3Y 10 reps. Up 8-12 sec, hold 812 sec, one breath cycle rest (exhale slowly through mouth, inhale slowly through the nose. PERFECT RATIOS FOR PERFECT POSTERIOR: Woman : 0,7 waist to hip Man: 0,8-0,9 waist to hip 0,6 waist to shoulders
