Sample Diet

Screenshot_2013-01-03-14-32-10In my post concerning New Year’s Resolutions, I talked about recommitting to the 1900 Calorie Fat Shredder diet that I had success with in the past.

I wanted to take a minute and share exactly what that looks like. For me, I distinctly remember sitting down about a year ago at this time and mapping out my diet and nutrition (this was also about the time I started drinking Shakeology daily), and feeling completely overwhelmed.

One of the best features of my new phone (Samsung Galaxy Note 2, which I freaking love) is the ability to take screen shots and share them. I completed my nutrition diary for Tuesday of this week, to show exactly what I ate that day using MyFitnessPal and am sharing those images here.

Hopefully, if you are feeling like I did a year ago, wanting to change your diet, or overall health, but are feeling completely lost as to how to go about doing so, this will help.

The image on the right is the pie chart for the percentages of Protein, Fat and Carbs that I consumed on Tuesday. On a fat-shredder diet, you should be shooting for 40-50% of your diet coming from protein. This can be really hard to accomplish, especially for someone not accustomed to eating so much protein in a day.

Drinking protein shakes makes up for a lot of this, as most protein powders have at least 25 grams of protein per scoop (usually around 140 calories). As you can see in the image below, I get a large amount of protein from my breakfast/morning snack.

Another important factor is timing your food. I have had really good success eating three larger “meals” and two-three “snacks” a day. Each meal is around 250-300 calories, and each snack is between 150-200 calories. This spaces out my metabolism and helps to keep me from crashing at any point during the day. I never feel overly hungry throughout the day because I keep myself feeling full by eating constantly. I am a high school teacher, and my classes are 70 minutes long, and I teach most of the day, and am still able to find time to eat healthy foods throughout the day.

A typical day’s worth of food looks something like this:

Screenshot_2013-01-03-14-33-33

Screenshot_2013-01-03-14-33-42

I had to take two screen shots, so I really only ate one can of tuna (the big can, or the equivalent of two smaller cans). I know from personal experience how difficult it can be to try to understand this stuff, so if you read this and are confused or need clarification, feel free to use the comment section.

I am not a nutritionist but I have had some good results using this formula.

For additional diet related posts, check out the Diet tab at the top of this site.

On a slightly different, although not unrelated topic, my YouTube video went over 15,000 views this week. Which I have to say is pretty hard to comprehend. I know that there are some pretty crazy P90X results videos out there that blow my results out of the water, but the mere fact that I have been able to accomplish what I have, and 15,000 people have witnessed it, is hard to fathom.

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Les Mills Combat

I have been meaning to write about this for a while now.

Beachbody has released an MMA style training program, Les Mills Combat.

I am very interested in giving this program a shot (I don’t know when I will squeeze it in with The Asylum 2 available now.) But I would love to give this program a shot.

I wrote a while ago about TapouT XT an MMA style training/conditioning program that at the time I was very interested in. I never gave TapouT a shot, but not for lack of interest.

I have had great results with Beachbody programs, and trust that they have another great one here. I love the idea of a high intensity, MMA style workout. I would love at some point to get involved with Mixed Martial Arts training, and this could be a great lead into that.

According to Beachbody’s website:

LES MILLS COMBAT =

GET TOTALLY SHREDDED IN 60 DAYS!
Carve a lean, chiseled body in just 60 days with this fearsomely intense, utterly exhilarating, mixed martial arts-driven workout. With LES MILLS COMBAT—now available for pre-order—you’ll combine explosive, calorie-scorching moves and fat-shredding sequences from 6 major martial arts disciplines to punch, kick, block, and strike your way to an outrageously strong and sexy body.

The secret? Fast Twitch Integration Training.  LES MILLS COMBAT blends the most dynamic moves from karate, taekwondo, boxing, muay thai/kickboxing, capoeira, and jiu jitsu and combines them in explosive, escalating patterns.  This works your fast-twitch muscle fibers (the ones with the greatest capacity for change) like crazy! You’ll be burning massive amounts of calories during your workouts, and continue burning calories even after your workouts, so you’ll amp up strength and maximize lean muscle definition.  That’s how it builds your best body ever in just 60 days.

If you are interested in ordering, you can follow THIS Link or follow the Shopping Cart link on the upper right hand side of this site.

Feel free to contact me with questions. This is one I am really interested in (Maybe after Asylum 2?)

TapouT XT

I heard about this earlier this week.

The people behind those ridiculous TapouT shirts (I have a personal rule that until I have fought an actual MMA fight, I shall not wear the apparel) have created a 90 day workout program.

Obviously, this begs comparison to certain OTHER 90 day programs. From what I have seen, it looks like a combination of P90X, P90X2 and Insanity type moves. It looks fairly intense, and the Results looks pretty good (although, there are ways to fudge before and after pictures, not that I ever would).

I personally am not going to be buying this. Not because of some ivory-tower belief that no one can create a 90-day at-home program as good as BeachBody. I actually think that any intense workout routine that is produced with a well thought out diet guide will be effective. But I have read the research behind P90X and P90X2. I know the amount of work that went into creating it and I trust its effects on my body and lifestyle. Not that I don’t trust TapouT XT, but I am really happy with what I am currently using.

For someone looking for a MMA focused workout program (lets be honest, Kenpo X is easily the worst disk in P90X) maybe this would work.

Added:

I found THIS ARTICLE comparing TapouT XT and P90X to be very informative. And THIS ARTICLE comparing it to Insanity. If there is one reason I would consider giving this a shot, it is for the MMA style training that I think I would enjoy. If there is one reason I would not consider giving this a shot, it would be that I find the TapouT guys to be obnoxious and irritating.