Your success is my priority. I made this for you so you are better prepared for your fitness journey.
Hope you enjoy!
Many of us want to find inner peace and improve our lives. We’re seeking – in a word – enlightenment, yet we don’t know which steps to take to find it.
Well, the first step may be easier than you imagine.
We tend to live in the past and in the future. One moment we’re reminiscing or regretting, the next we’re planning or worrying. Meanwhile, we neglect the one moment that is fully available to us: the present.Now.
Only the present is important because nothing ever occurs in the past or future; things happen only in a continuous stream of present moments.
Whenever you feel something, that feeling is experienced in the present, because your senses can only give you information about this specific moment. So when we say that something happened in the past, that’s not quite true: it actually happened in a single, present moment.
Indeed, what we call “the past” is really a collection of once-present moments that have passed. Likewise, “the future” is made up of present moments that have yet to arrive.
As this suggests, there are no advantages to worrying about the future or dwelling in the past, but there are many to living in the present moment. If you manage to achieve that, you’ll experience no major problems, just small ones that can be dealt with as they arise.
For example, a challenging task, like the journey you are on, often seems too large and complicated to be achievable. If you’re anxious about the work that’s remaining, or regret missed opportunities to work on it in the past, you’ll get nowhere. But if you just solve one little problem after another – gathering the data, developing a structure, writing the first chapter – you’ll accomplish it more easily.
So try to live in the present! Stop clinging to the past and stop fearing the future, and you’ll see how dramatically your life will improve.
Let’s say you manage to live in the present and to not worry about the past or future. What happens when you then experience pain? If the pain is felt in the present moment, how can you deal with both physical and emotional suffering?
Pain is nothing more than a self-created inner resistance to external things that you cannot change. You experience pain when you are unsatisfied with how things are, yet don’t feel powerful enough to change them. This manifests itself, on an emotional level, as a negative feeling.
Because you think so much about the past and the future, but can live only in the present, you have no means to change many things that you’re unhappy about. So you develop an inner resistance to the way things are – which you experience as pain.
Therefore, future success lies in the present moment. The actions you take now determine the success you will encounter in the future.
“You act and feel not according to what things are really like but of the image your mind holds of what things are like”
Think of the developmental stages of a baby.
When babies first try grabbing something, they cannot recall some past experience of such an act. So, the baby will try swinging back and forth until it succeeds in reaching the object. Once it does, the baby will store the memory for future reference.
As time goes by, the baby will start to refine its skills and will start referring to his successes and forget about his failures.
A similar mechanism drives us when we work toward achieving our objectives.
An interesting fact about the human nervous system is that it does not differentiate between real and imagined experiences. In other words, we respond according to our beliefs of what is true.
What this means is that you can refine some skills in your head, through mental practice, without actually doing them in reality.
Now, whenever you are handling a creative project, it is common to hit mental obstacles. Most people used to creative practice know that when they stumble upon such a roadblock, the only thing they can do is relax and wait.
People possess a creative mechanism, which activates when we show interest in a particular problem. After we struggle with the issue for some time, we come to the moment when any further thinking limits us.
So, our instinct kicks in.
Which explains why the best ideas come to our mind when we are not deliberately working.
This shows that although we cannot control creativity, we can stimulate it by altering our thoughts, and of course – actions.
The same is true for happiness as well.
Most people consider happiness a future state which will come when we accomplish something.
How many times have you heard people say: I will be happy once I get a promotion, or once I find a boyfriend.
But that is not the right way to practice happiness. Happiness only exists in the present.
We need to realize that happiness depends only upon your thoughts and our attitudes toward the surroundings.
So, although it may be hard to grasp that we are in control of our own happiness, it gives us the opportunity to be constantly happy.
How? By fixating on positive events and letting negative ones go.
Success and failure do not just happen. Instead, they are a part of you and are a result of unique sets of elements. The elements of success are:
If you make it a habit of constantly reminding yourself of the direction you’re going toward, and see it vividly, as an already-reached objective, it is at that point that you’ll fully unleash feelings of self-confidence and conviction in your means that will lead, sooner or later, to a positive outcome.
So basically meal prep is nothing more than the good old concept of pre-cooking for the whole week. For you, this means: cook one day, enjoy several days to come. Now, the rest of the week you're free to just eat the prepared dishes and have something delicious ready every meal to look forward to.So no more excuses: off to the kitchen - meal prepping is the way to go!
The concept saves a lot of time and ensures that you always have healthy dishes on board even in stressful moments. The days when you then thoughtlessly reached for frozen pizza and pasta with ready-made sauce are finally over. This is how meal prep also helps you lose weight. Not only do you end up sticking to your diet, but you hit your macros all the time and you don't have to think about weighing the food for every meal. At the same time, you have your micros under full control. Saving time, and making it easy on yourself will benefit you in the long run.
The easiest way is to cook double the serving every Night and take the rest with you the next day. The downside to this: Every day we have to spend time cooking and weighing the food.The pros among the meal preppers take their time on weekends. That means: You go out shopping on a saturday and you spend time on sunday for prepping.
I like to cook for 3 days at a time, but this is totally up to you.
The goal for us is to reduce the chances of screwing up the diet. We want to create a path of least resistance, because we know that willpower will be weakend during our weight loss journey. When hunger rises, our will power will fall. Just like electricity that takes the shortes path to the goal, we humans tend to take the easiest solution to solve a problem.
Humans are gifted with the power of will. No other creature on this planet can control themselves and their own brain like we do. Take monogamy as an example. Monogamy is actually, from a biological standpoint un-natural for humans. We are ment to mate with multiple males and multiple women. Women need to mate with multiple men to get the best seed to win, while men need to find the most amount of women to give their seeds to in order to repopulate. This sounds all strange and all, but the point is, we as humans choose to be faithful even though nature does not want us to.
What does this have to do with meal prepping? The point I'm making is that when we diet, our willpower weakens. We become short sighted and we might eat food we shouldn't because we cave to our flaws as humans.
By preparing the food, we make it easy NOT to fail, and the bi-product of sticking to the program is success.
Basically, a refeed day is a very special strategy within a diet. Actually, the basic principle of diets stems from reducing calories to the point where the body uses more than it consumes, which can lead to stress. On this day, we simply turn the principle around and fill up the carbohydrates to a point where the calories reach the TDEE (Total Daily Energy Expenditure) or slightly above.NOTICE: Unfortunately, this is not a day when you are allowed to eat and drink everything without remorse.By eating less calories, the body is able to address and break down its own reserves - body fat. However, It makes no sense to bet on this shortfall of carbohydrates and calories in the long run. The body recognizes this reduction in intake and quickly gets used to the state in which it throttles and adjust the need for energy. For many, this makes itself clear, in a stagnation of the weight loss and in an increased risk of relapse. This leads to general frustration. Re-feeds might be the trick to solve this.
Did you assume re-feed days and cheat days were one and the same? Wrong. There are clear differences between these two terms. Re-feed days can rather be understood as a day to replenish the reserves. This has nothing to do with eating more than whats actually healthy.This attitude has a significant impact on fat Loss. In the course of fat burning, the Organism consumes Carbohydrates, Fats and Proteins. On a re-feed day, you get the opportunity to replenish the body, and reach a more balanced hormonal state.
Based on science, a short increase in calories results in a more intensive release of Leptin. This is a hormone that is responsible for regulating energy Intake and feeling full and satiated. If body fat levels drop, the amount of Leptin is also reduced.Actually, this creates hunger. The desire to eat more and the feeling that you just don't get full up anymore, comes from this. So with a refeed day, the goal of staying on the ball and maintaining motivation for the diet gets easier. Your hormones relax more the coming days and you'll be able to think clearer.
This is different for everyone, but here we will use "John" as an example:
John's TDEE (Total Daily Energy Expenditure) = 2500 calories
John's current calorie intake (cutting) = 1995 calories (500 calorie deficit)
John's current macronutrient split = 170g protein, 160g carbohydrates and 75g fat which = 1995 calories
Now this is what John's re-feed day would look like:
Protein = 170g
Carbohydrates = 365g
Fat = 75g
Total calories = 2815 (which is 315 calories over John's TDEE, putting him into a slight calorie surplus for this day)
Now I usually recommend that you leave protein and fat intake the same as what they are throughout the diet, but you can drop protein and also drop fat down somewhat to consume more calories from carbohydrates if you wish. However, this is not needed and I don't usually do this myself unless I am doing an "aggressive re-feed" which comes in much later on down the track.
Another point I would also like to mention is the leaner you are, the more "aggressive" your re-feed day should be. A 300 calories surplus is what I advise in most cases for most people, but when super lean (close to stepping on stage) fat loss becomes harder and harder and your T3 and leptin levels may end up very low. In this case you may have to increase your carbs a lot more than 100%, sometimes putting you into a 600-800 calorie surplus for that day.
But you should not let yourself go too much overboard, so that you never go more than double in calories for that dat. For example, If you have taken 1800 kcal a day as part of the diet, it should not be more than 3600 kcal on the re-feed day.
In principle, refeed days are determined by your level of body fat.
Here are some guide lines we go by when it comes to implementing a re-feed day.
- If you are above 20% body fat: Re-feed one every month.
- If you are between 15% and 20% body fat: Re-feed once every 2 weeks.
- If you are between 8% and %15 body fat: Re-feed once every week.
- If you are below 8% body fat - Re-feed twice per week.
The leaner you are the lower your T3 and leptin levels will be so the more frequent you should include re-feed days into your diet.
In direct contrast, cheat day refers to a day when it's allowed to cheat and eat whatever you fancy. Here, it makes a difference how often these days are put in and to what effect. In contrast to the scientific evidence of the Refeed Days and the associated replenishment of the Leptin Mirror, cheating depends can have benefits for the mental state.Also, since cheat days are days in which no food is tracked, and foods outside of the normal routine are consumed. A caloric surplus is assumed and expected, regardless of whether or not a person is trying to lose or gain weight.
In contrast, on a re-feed day, we track the calories and macronutrients. We want the best effect from the day as we can possibly get, so we aim to keep the calories coming mainly from cabohydrates, unlike in a cheat day where typically the "cheat" foods consist of high amounts of both fats and carbohydrates. The spike in fat on a cheat day can easily lead to a high spike in calories, although the observed food might not look as much as it turns out to be in total calories.
The carbohydrates are able to increase the Leptin over the next 24-48 Hours. This means that for the next couple of days, you will have more energy during the day, you will feel better, and you will perform better. This higher performance will turn to better workouts and clearer minds. The result of that is higher energy expenditure for the coming days.
In turn, this means, by increasing the calories one day, we burn more the next days.
One step backwords, two steps foreward.
Any carbs of your choice are fine, as long as they are not fructose because fructose is digested in the liver and will not give the same effect. Both low G.I complex or high G.I simple carbohydrates are absolutely acceptable in your diet. Fructose (fruits) has less of an impact on leptin, but fructose is not all bad, just don't overdo the fructose.
Some good choises:
- Low fat ice-cream
- Popcorn (not movie popcorn with loads of fat)
OR ANYTHING THAT IS HIGH IN CARBOHYDRATES!
Weight loss is not only about creating caloric deficiency always, as the weight you lose every week may not be the same.
You may reach a point when you will notice hardly any weight loss for week/weeks followed by sudden loss, which is more than you expectations (>1.5kg). This kind of loss is also known as whoosh effect.
The main reason behind this erratic and unpredictable loss is water retention. When you lose fat, body releases water and fat loss will be visible only when excess water is flushed out of the body.
Prolonged caloric deficiency may cause water retention. It triggers cortisol secretion (stress hormone), which has few unwanted effects in the body including water retention. It's produced by the adrenals in response to stress and low blood sugar levels.Almost every cell has receptors for cortisol so its effects are myriad and include influencing blood sugar and fluid retention levels, the metabolism of food, the central nervous system, and more.
Lot of work out, lack of sleep, electrolyte imbalance, low protein diet can also be the reasons behind increased cortisol secretion.
It's advisable to take a meal break in-between if you are on very low caloric diet. Try to eat potassium rich and low sodium meals. Get time to relax, sleep and drink adequate water.
So what can cause the stess hormone to be released? Here are some common reasons.
1. Doing large amounts of exercise. And particularly large amounts of cardio, which can chronically elevate cortisol levels.2. Not losing weight over the last several weeks. Despite the large calorie deficit and strenuous exercise routine. (And this is because, like the subjects of the Minnesota Experiment, they were losing fat but it was obscured by increased water retention.)3. Not paying attention to sodium and potassium intake. When they started logging it they realized that potassium intake was generally low and sodium intake was all over the place.4. Not drinking enough water. You can get a fair amount of water through the food you eat but not enough.
1. Do a refeed day. Read more above.
2. Catch up on sleep.
High-quality sleep is getting scarcer and scarcer these days thanks to ever-increasing obesity rates, work hours, TV watching, video game playing, and other distractions that keep us up at night.Well, when your body is asleep, it might look inactive, but that’s far from the case.It’s very busy repairing tissue and producing hormones—functions that are especially important if you’re subjecting your body to increased levels of stress every day through dieting and exercising.Unfortunately, if you’re like most people, you don’t get as much sleep as you should.I’m not going to point fingers here–I’m often just as guilty as the rest of us–but if you’re dealing with cortisol issues, it’s time to spend more time with Morpheus.
3. Cut back on the workouts.
Do a deload week in the gym. Taking a short break from heavy lifting can be surprisingly restorative.Do no cardio for the week. No, this isn’t going to make you fat.
Intense exercise puts a lot of stress on the body and it needs time to recover...This isn’t just muscular stress, either. The nervous system is also heavily involved and, if you try to demand too much of it, eventually it just can’t keep up.So, here’s the long story short:If you’re in a calorie deficit and you’re doing more than 4 to 6 hours of weightlifting and 1 to 2 hours of moderate-to-high-intensity cardio per week - cut back.And if you’re doing that and also dealing with issues like water retention and general fatigue, I can basically guarantee that you’re going too hard for too long.
Chill out, relax a little, cut back in the gym, sleep more, dink more water and have a re-feed.
“That which gets measured gets improved.”
Today, I’m going to convince you that the MOST important thing you can do for your health and fitness involves a pencil and paper:
Write everything down!
1. First thing in the morning at the same time.
2. Right after you take a leak, but try not to go #2 (you may do this if you go #2 every day in the morning..).
3. At the end of the week, sum up all the numbers and divide by number of days tracked (best is 7, but least is 3).
For instance, let's say we want to track Bobs weight.
Here is Bobs weights across 7 days, 7 am, after a leak.
MO: 82 kg
TU: 82.1 Kg
WE: 81.2 Kg
TH: 81 Kg
FR: 81.3 Kg
Bobs weight this week was: 568.9 / 7(days) = 81,3 Kg.
Next week, if Bob weighs in at 79.8, we know Bob lost 0.5 Kg that week.
Take a before picture – My favorite method. Stand in front of a mirror with your and take a picture. Then turn to the side and take another picture of your profile view. You might not like what you see. You might not want to look at it again, and you probably won’t want to show it to anybody. THAT’S FINE.
This picture holds you accountable and you can always look back and see the progress.
Take a round of pictures every week at the same time to see progress week by week! This is what i recommend all my clients that I work with in the gym as well.
Just take the picture, hide it in a folder on your computer, and add to it once a week. You live with yourself (duh), so it’s tough to notice changes on a day-to-day basis. However, if you have two months of week-to-week photos to look back on, you’ll be able to tell if your body is transitioning in the right way.
Do you know exactly what you’re going to do and how long it should take you? Or are you one of those that keep coming back to the same weights, lift the same repetitions and go throught the same motions week after week? In order to succeed on any journey, one needs to know where one should go from and where one wants to go - otherwise you end up lost. If you’re serious about getting in shape, you need to start tracking your workouts:
Have a plan, know what kind of results you need to get in order to be better today than you were yesterday, and then GET THERE!
If you are focusing on getting stronger and faster, taking a more active role in how you eat, and you are consistently tracking your progress to make sure you are heading in the right direction, you WILL get the results you’re after.
We want to use bench press as an example. This varies depending on your experience in the gym, and it gets harder to progress the stronger you get. It's fair to say we can go from 50 to 100 kg in bench press pretty fast, but going from 100 to 150 is another ballpark.
Anyways, lets take benchpress at 50 kg as an example.
So on and so on.... You get the point.
Also. We could add a set instead.
So for week 5, let's say we do 11/11/11/11 instead of 55kg.
Or we add a dropset instead.
Protein is the best solution to your muscle building needs and is one of the three macronutrients that your body needs for energy. The other two being fats and carbohydrates. Protein is the key component for muscle tissue repair growth and the single most important nutrient for weight loss and a better looking body. This is because a high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones.
My advice would be to obtain most of your dietary protein from meat, fish, poultry and eggs. However, I know it can be difficult at times when whole food is not always practical or convenient especially when you are eating 6 or more times a day like myself. This is why a good protein powder is the perfect pick me up when you are in a rush and convenient for any meal replacement, at any time of the day.
How does Protein Powder work?
Protein is composed of building blocks which are called amino acids. These are important because they perform a variety of functions throughout the body such as building and maintaining muscles when combined with a good diet and exercise program.
Creatine is beneficial for anyone wanting to increase lean muscle mass, strength and athletic performance. With increased energy, you will be able to train harder and lift heavier for more reps.
How does Creatine work?
Found as a natural occurring substance in foods such as fish and steak, Creatine works by improving the body’s usage of adenosine triphosphate (ATP). This is the primary molecule which is involved in the body’s chemical source of energy for muscle contraction and quick energy.
A lot of people ask me whether Creatine hinders fat-loss. The answer is no. Creatine will NOT hinder fat loss in any way. Creatine will also not cause water retention if you are on a maintenance dose (3-5g per day). Creatine holds water intracellular, not extracellular. If anything, it should make you appear more ripped due to muscle fullness. However, it may cause slight bloating in some people (dose dependent) but it will not cause extracellular water retention.
I personally believe that Creatine should be included in any muscle building supplement plan and can be included in fat loss programs to maximise lean muscle retention and maintain optimal training performance throughout the cutting process.
What Creatine should I buy?
Any brand of plain “Creatine Monohydrate” product is fine – look for creapure logo.
The best possible way to ensure you are getting the best recovery possible is to make sure you have included BCAA’s in your supplement stack. BCAA’s are an essential amino acid that the body cannot self-produce and is necessary for the growth and repair of muscles and tissues. Without them, protein in the body will break down and result in muscle loss.
The body needs a total of 20 amino acids which allows you to manufacture a wide array of proteins to support your health. Half of these are non-essential which means your body makes these up. The other half are essential which means they must be obtained from food or supplements.
BCAA supplementation is perfect for people looking to put on mass but also people who are looking to cut down and shred some body fat while maintaining muscle mass. It increases blood flow and nutrient delivery, allowing you to workout at a heightened intensity for a longer period.
How do BCAAs work?
When you are in a calorie-deficit diet, your body will be in a catabolic state which means it is breaking down tissue, fat and some muscle. Losing muscle starts to occur when the body starts to use amino acids which would have otherwise been utilised for protein synthesis to build muscle, as an energy source.
In order to build muscle, the body’s rate of protein synthesis needs to be greater than the rate of protein breakdown. Obviously if this is the other way around, muscle loss occurs yet if they are equal, muscle mass would remain the same. The way to get around this is to make sure you are taking your BCAA supplementation to reduce the amount of protein breakdown and increase the rate of protein synthesis, which in turn leads to more muscle being built.
Beta-Alanine is a KEY ingredient for any pre-workout. Studies have proven that is boosts explosive muscular strength and power output, increases lean muscle mass, boosts muscular anaerobic endurance, increases aerobic endurance, increases exercises capacity and helps fight fatigue so you can train harder and longer. For the effects of Beta-Alanine to be felt it must be dosed at 1.3g of above. We have nearly double.
Citrulline Malate has been proven to increase lean mass and performance gains, it helps with fatigue so you can train harder and longer. It increases blood flow which results in skin tight muscle pumps and amino acid delivery to skeletal muscle, which results in improved protein synthesis (muscle growth), enhanced ATP production and also cell volumization, giving you the appearance of “muscle fullness”. Citrulline is never dosed correctly, for the effects of Citrulline Malate to be felt it must be dosed at above 3g