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My Diet Plan, How to Lose Weight Fast and Diet Tips 2015
January 20, 2017|Dieting Tips

My Diet Plan, How to Lose Weight Fast and Diet Tips 2015

My Diet Plan, How to Lose Weight Fast and Diet Tips 2015

BREAKFAST!!! What's going on everyone it's.

(yawn) What's going on everyone? This is Carlo The Solution as in the Solution to fitness and today, I'm going to be sharing with you, my meal plan.

Now today I'm going to walk you thru my meal plan as my NPC Men's Physique Competition draws near.

So unless you're competing, you don't really have to have a precise count on your macros but if your overall goal is to lose weight, you can take bits and pieces of the information I'm giving you and incorporate it into your own diet.

This diet routine is broken into 6 meals a day this allows me to hit my goal.

So without further adieu let's get started because I'm starving.

So for my first meal, I have my Egg Whites One egg I got Spinach, my oatmeal, and one slice of Ezekiel Bread Alright, so I usually do about 5 Egg Whites.

So that's the equivalent of 4 ounces in this ounce cup.

I'll throw some spinach in there.

Chop it up.

This is a good pot Some people put it all in one shot, in one frying pan, I just like to do it like this.

As you can see, the Egg Whites are starting to look a little plump.

Oh no, only got one left.

Gotta go shopping, So your ending result should be something like this.

Oooh, looks good.

I recommend replacing your table salt with this.

Cayenne Pepper.

I literally put this in everything.

Among the many other health benefits it has, this is a handy spice that helps speed up your metabolism and quickly helps the body burn excess fats.

It's a little spicy, but I'm used to it.

So you guys should give it a shot.

Now we're gonna start with the Oatmeal.

This is a very useful ladle, this is an Easy Measure Ladle.

This is the equivalent to a cup.

So I'm gonna put a cup dry.

It usually depends on what I'm working on, today I'm doing legs and I'm gonna need a lot of energy.

So I'm gonna put a cup in there, if not I'd usually go a little less.

I already put the water in here, it's about 7 ounces.

This Oatmeal is really good cause it also has no sodium in it.

Alright, so I'm gonna microwave this for a minute Stir, and then microwave for another 30 seconds.

Let's see what we got.

Alright, so just took it out of the microwave This is what we got.

I like to put Cinnamon.

Mix that bad boy up.

and voilà Got yourself an awesome, healthy breakfast.

I like a lot of Cinnamon.

Alright, so now I'm getting ready to go to the gym.

Now, this is about an hour after my breakfast.

I like to make my protein BEFORE I go to the gym so I can just drink it up right after.

So this is my protein here.

Gold Standard Whey Any protein will do, honestly.

Wal-Mart Whey Protein will do.

It's all the same, I just get this for the same price and it has more servings.

I have 8 ounces, this is the last time I'm going to use this ounce glass.

This Banana weighs exactly 3.

4 ounces, which is just the right amount of Carbs I need after my workout.

Don't overdo it with 2, 3, 4 scoops.

Just one scoop is fine.

This is about 24 grams of protein.

It's all you really need man, don't overdo it.

You're just gonna be wasting your money.

I'll take this container with me to the gym.

Now, right after that, I'll make my Casein Protein.

This will be my last meal of the day.

About 6 ounces here.

I like to make the Casein early, cause at the end of the day I'm beat and I don't wanna come down here, make a shake, and then wash the blender again, just do it all in one shot.

And store it away later.

Again, just one scoop, this is about 25 grams of protein.

And then I'll blend that right up, store it in the fridge, and then I'm off to the gym.

Alright, now we're at meal 3.

Probably my most favorite meal of the day.

This is my Rice Cooker.

It's super convenient.

Probably the best invention since the calculator, in my opinion.

All you gotta do Is put the rice, this is a cup here.

I usually put 2 scoops.

What I'm gonna have is 1 cup of rice, all I need to eat is 1 cup So I usually make 2 cups dry.

That usually lasts me about 3 days.

No salt, nothing.

Just make it just like this.

It tastes just as good.

For me anyway.

So I just plug that in there and cook.

And ready to go.

Leave that there for 15 mins.

It'll be done.

Now I have my Chicken Breast here.

This is Chicken Breast that I get from Wegmans.

You wanna make sure they're not ones that have so much sodium in it and all that.

So make sure you check the Nutrition Facts.

So I'm gonna cut off some of this fat.

Now these are 2 breasts here, but I can cut these in half and I can have 2 now, 2 later.

Gonna weigh these after I'm done cooking.

Now a lot of people eat bland chicken, I don't like bland chicken.

So these are the only seasoning that i'll use.

Garlic Powder and Cayenne Pepper.

Cayenne Pepper is back.

Now don't get confused, this is Garlic Powder, not Garlic Salt.

I already told you about the Cayenne Pepper.

I told you I put it in everything.

I wasn't lying.

Now the frying pan we go.

Regular frying pan this time.

You want a tablespoon of Olive Oil.

You gotta have your good fats too.

I only put one tablespoon.

This is a tablespoon right here.

Cause 14 grams of fat is good enough for me.

Now I'm gonna make this bag of Broccoli.

This usually lasts me about 3 to 4 servings So I just take a handful of this and i'll just throw it in the microwave for 3 to 4 mins.

They're only a dollar a bag at Wegmans so, you can't beat that.

So the ending result should come out to something like this.

I like to add a little Spinach in my rice too.

You know, kinda like how Chipotle puts their Cilantro in their rice, I like to put Spinach.

I didn't mention this in meal 1 Spinach is good for you too because it has a lot of health benefits as well.

but the main ones I'm looking at here is how high in fiber it is and it also helps speed up the metabolism.

It's got protein too.

Once again, I'll have my Cayenne Pepper.

I'm telling you, I put this on everything, I'm serious.

I'm not afraid of a little ketchup.

I'll put a LITTLE LITTLE drop.

Just like that, that's all I need.

It'll smooth around the same way.

I've been good, I haven't had a lot of sodium today.

So yeah That's how it should come out.

with practice.

I'm about to go out, but before I go I'm setting up meal 4.

Which is basically Ezekiel Bread, one slice, toasted and this Organic Peanut Butter.

This is really good Peanut Butter.

2 tablespoons, you have 40 mg of sodium Really low, but I'm gonna have just one tablespoon, that's good enough.

One tablespoon will be 20 mg of sodium, 8 grams of fat.

Really not bad at all.

Smooth it out, make sure it's legit one scoop.

This is gonna be so good, I'm so hungry.

This is it right here.

Now, if you feel like you're lacking in protein, like you didn't get enough protein in the day with this meal, sometimes I will add in this Light and Fit Greek Yogurt.

This is without a doubt, the best yogurt on the market.

I highly recommend this.

You got 12 grams of protein, 8 grams of carbs, that's unheard of 55 mg of sodium, 0 fat It really doesn't get any better than this.

Most yogurts I see, it has somewhat high protein but really high in carbs.

This is really low carbed and really high protein.

So I definitely recommend getting this and it tastes so damn good! Now for meal 5, I would have the chicken that I made earlier It would just be the Chicken Breast that I had left over but this time, no rice just Broccoli on the side and that would be pretty much it and meal 6 would be the Casein Protein I made earlier.

Well that was meal plan video guys, I hope you liked it I didn't really plan on doing a meal plan video so early in the channel I kinda wanted to do more workout videos first so you could see my physique a little more but I got a lot of requests from, you know, friends and people at the gym about what do I eat and this and that.

so I decided, I guess this would be a good time to put a video out.

In the future, I do plan to making a video discussing the breakdown of carbs, fats, and protein and how you can find out how much would be your daily goal.

Another video I'm planning on doing is a more in-depth discussion about sodium so subscribe to this channel and be on the lookout for that.

Just remember, if you're really trying to lose weight 30% is working out, 70% is in the kitchen.

So you have to make sure that you're eating right.

That being said, if you liked my meal plan and learned something new, please like the video and share the video around if it's not too much to ask and subscribe to the channel so you can get more videos like this one.

Once again, this is Carlo The Solution saying if you got a problem, I'll help you solve it.

Your worst days are done and your best is yet to come.

Source: Youtube

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Weight Loss Tips For Women
January 20, 2017|Dieting Tips

Weight Loss Tips For Women

Weight Loss Tips For Women

welcome to my review of the Venusfactor at first Venus factor a fitness programfor weight loss tips for women ages the primary focus of this program is notweight loss a burning excess body fat it is all about getting that magicalfamine and shape here is the list if the move the prosand cons advantages number one new lifestyle this is a dietand exercise plan completely dedicated to females thatIsraeli life-changing number two just three months it willlast for only 12 weeks during which you will be taken from chubby Interfit number three sexy and strong figga it was designed also to help ladies tobecome more toned fitter and stronger than they have everbeen before you will not only lose weight 30 oroverrule Figo will change drastically I bet you aredreaming about this for some time number fool special approach it takesinto account the female perspective and it understands that your metabolicmakeup is different than that of a man number five targeted probably the bestthing about it is that it enables you to slim downin usual problems owns which is the waist fairly size and hit there is nothing better to go thenlosing fat than being able to shape their body at the same time see more no extra stuff you will notneed to get in any special fitness equipment every exercise is established so that itcan be completed in the gym her in the comfort of your own home nonever-ending exercises it does not require you to spent hourshave extreme sweating in the gym on endless machines such as thetreadmill no special fayed no need for T restricted diets aprepackaged foods no pills there no diet recap shieldseither problems number one the nutritionelement gives a loss of freedom perhaps too much freedom some womenwould have found a more structured eating plan useful number two Venus factor is all aboutshaping the body and getting perfect fake a if you are looking to shed a few poundsquickly then this program is not for you number three you need to stick to theplan work out hard with 100 percentdedication number four only works for women ifyou're a man this program is absolutely useless foryou number five the program is based on workouts so ifyou have any bone injury this is not for you number six digitalproduct only no physical products will be shipped toyou so you'll need to download in conclusion at this review I wouldlike to say that the Venus factor system is the essential diet and fitness toolsyou'll need to get the body you want while still being able to enjoy yourlife to its fullest I wish you all success inyour weight loss journey thanks for watching please click this link in the description for weight loss tips for women.

Source: Youtube

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Diet Plan for 6 Pack Abs (STEP BY STEP!)
January 20, 2017|Dieting Tips

Diet Plan for 6 Pack Abs (STEP BY STEP!)

Diet Plan for 6 Pack Abs (STEP BY STEP!)

What's up guys? Jeff Cavaliere, ATHLEANX.


Today's going to be a little bit of a rantvideo.

But you know what comes with a rant, The Truth! And today the Truth about getting Abs is alwaysgoing to reside around your nutrition.

But the fact is, many people will complicatethe nutrition unnecessarily along the way.

Whether it be consciously or whether it bea subconscious thing.

Because we want to have something stand inthe way of actually doing what we know we need to do to get Abs.

Well we don't need to do that.

I'm going to simplify today a 5 step planfor you on how to get your Abs to start showing, regardless of what you look like now.

Because I can tell you this, when I startedthis very same 5 step plan that I'm going to share with you here today, I didn't haveAbs.

And I had nothing of what you might see heretoday.

But I do know this works.

Because I did usethis myself and I know that the simplicity behind this is the key.

Because if you can't do something consistentlyforget about this long term effectiveness and that's what we have to fix, ok.

Ok, step one, are you ready for it? Cut The Crap!! And I mean this two different ways guys.

Number one, Cut the Crap, start being honestwith yourself about the foods that you know you shouldn't be eating.

If you have this idea about wanting to chasea 6 Pack, which we will put up here as the end goal.

We know that it's not something that everybodyhas.

It requires effort, it requires dedication.

Then there are things along the way that you'regoing to have to sacrifice.

And for you to pretend that you don't knowwhat the Crap is in your diet that you need to cut out, that's just lying to yourself.

So I know that it's probably not the answeryou WANT to hear but it's the answer that you NEED to hear.

And that is, you need to start right awayby cutting the Crap out of your diet.

And I can tell you first and foremost, speakingfrom experience, I was the absolute worst eater on the planet.

I used to have fast food all the time, everydinner, pretty much.

I used to eat Entenmann's, I've talked aboutthis before, every morning for breakfast, Dunkin Donuts for breakfast.

I used to bring Hostess cupcakes, Ding Dongs,Ring Dings, Snowballs, that was my lunch, Otis Spunkmeyer cookies.

I'm plugging a lot of brands here but unfortunatelyI don't support them anymore because I don't eat any of their Crap.

So I got rid of it.

But you have to do that right now, whetherit's excess alcohol, you've got to make sure, if you have to question whether it's excess,it's probably excess.

You want to make sure that you get those thingsout of your diet as soon as you possibly can.

Because you're only fooling yourself and lyingto yourself the longer you keep them in there, thinking that you're going to be able to keepthem in your diet long term, I'm saying long term and still be able tohave the 6 Pack that you want.

Ok now that the Crap is out of your diet,the second phase here is one that actually might shock you.

Because it's counterintuitive to what a lotof the keyboard scientists will tell you out there on youTube.

And that is you actually should be EatingMore Often.

You see if you Eat More Often there's threethings will happen that actually allow you to start seeing that 6 Pack a little faster.

Number one it's a habitual thing, it's habitforming.

It's teaching you to look at nutrition asfuel instead of looking at nutrition as a reward for being a good boy when you werea kid.

Alright you did something good, mommy gaveyou a chocolate sundae.

Well that's not going to happen here anymoreguys.

You've got to start looking at food as thefuel to get you through the day at your peak performance.

Like an Athlete would view their food.

Ifwe can get to that point, we're one third of the way.

The next thing that happens is, we want tostabilize our blood sugar by eating more frequently.

Now forget about the implications of whetherwe eat our 42 grams of protein in the morning or we divide it in 21 grams at breakfast and21 grams at lunch, and stuff, about how anabolic or not that is.

Guys it's probably not going to matter allthat much at all.

There's studies that show that.

I'm not talking about that, I'm talking aboutthe implications on blood sugar stability and how that makes you feel, and feel more energetic throughout the entireday by having a steady blood sugar as opposed to succumbing to the peaks and the valleys.

The third thing that happens when we eat moreoften is we actually then are more able to control our portion sizes.

Because if you're supposed to eat every 2and a half to 3 hours what winds up happening is you might not be hungry enough to overeat, or crave or indulge in something you mightnot necessarily want to later in the day, because you've controlled your hunger throughoutthe day.

So it's for all the reasons that you neverare told about.

It's for all the reasons that aren't in thescientific journals but it's for the reasons that we actually get it to work when we doit long term.

Ok now we're going to move on the phase three.

You Cut the Crap out, you're Eating More Often,and now it's the one that kind of trips people up the most because they don't know they'redoing it.

You've got to go back and take a second passthrough that diet and start eating less of the less obvious stuff that's not so goodfor you and replace it with more of the stuff thatyou know is good for you.

What I mean by that is, I'll bring you backto my experience, when I was eating and trying to transition myself to eating better, awayfrom all that junk food that I was eating, I started to eat chicken more often.

I startedto eat oatmeal more often because I was reading that these were the things that I should beeating and I started drinking juice because I knewit was healthier than maybe some of the soda that I was drinking in the morning.

Ok, that's improvement but it's not whereyou need to be if you truly want to get your 6 Pack to show and to show throughout theyear, 365 days a year.

So, what you need to do is start looking atthose choices again, could I make them better.

And in terms of chicken, yeah I was eatingchicken but I was still eating chicken tenders and chicken mcnuggets and all kinds of vatfried chicken.

Just because you're eating chicken doesn'tnecessarily mean that you're eating the right kind of chicken.

So I educated myself that there are betterways and healthier ways to eat chicken and prepare it which is what I started to do, and I started to immediately see differencesin gains by doing so, so I was encouraged by it.

The next thing I did again, with oatmeal,I started to change the way I prepare my oatmeal.

It was easy enough to make the change.

And then use the Quaker Oats that came outof the packs and say I think I'm doing a good thing, but I felt like it was candy at thesame time.

Because I'm eating all that extra sugar, allthat extra salt that's in those prepared, along with the additives, that's in those little prepared packets, untilI made the change to go to Whole Grain Slow Cooked Oats.

Those are much healthier foryou.

And again, when I made that switch, I couldsee the immediate differences in gains in my physique as I was making them.

So I was encouraged to continue to do themand it wasn't bad.

I loved what I was eating.

It wasn't like I went from eating somethingI liked to something I didn't, I'd already made that change.

And I was now used to it and making more improvementsalong the way.

Same thing with juice.

Guys at some pointtrust me, at some point, get rid of your sippy cup, stop drinking juice and start drinkingmore water.

When you're a kid, it's ok.

When you get tobe an adult, I don't think juice is the best thing in the world for you.

And it's not even because it tends to be loadedwith sugar.

What happens here guys is we tend to drinkthings in place of what we know we should be drinking more of, and that's Water.

And there's no way to replace the water thatyou need in your diet.

Especially if you're trying to develop a completephysique.

Your muscles thrive on water and everythingyou drink in place of that is not a substitution for it.

It's something exactly that, drinking in place.

So get rid of the juice, start making moreimprovements and refinements on that second go-through in your diet and I promise you, you'll start to see a lotmore improvements, this is where you see the most.

But this is where people tend to need themost help because they may not realize some of the things that they're still eating thataren't so great for them.

Ok so you Cut out the Crap, you're EatingMore Often, you took a second pass through that diet to get rid of the less obvious thingsthat are causing a problem, and now you're going to do something that'sprobably again, going to blow your mind a little bit, and that is you're going to start eating MoreOf the Good Foods.

See you don't want to be confusing yourselfhere guys with your pursuit of Abs of just getting Abs.

Because you see even Christian Bale on theMachinist here had Abs but it doesn't mean that he looked good.

If you want to look good and build muscleat the same time, you're going to have to support that new muscle growth along the way.

So the goal here is not just to get Abs butto get Abs along with building lean muscle.

In order to do that, you're going to haveto eat.

But we want to make sure that, there's a sequencewe're following here, because you have to had already gotten out those bad foods fromyour diet.

You have to have already abandoned those cheatdays and those childlike needs for rewards of hot fudge sundaes because you show up atwork on time.

You've already gotten rid of that.

You've gone through the second pass-throughand made sure you've gotten rid of those ones that are a little bit more deceptively underminingyour ability to get your Abs.

So now if you're locked in on the foods you'reeating and you're really doing a good job on selecting the proper nutrition to fuelyour body, well now you want to feed your body and especiallyif you're training hard, you want to feed your body more.

Because that's the only way you're going tosupport your new muscle growth.

One of the big things that happens a lot oftimes, when guys go and they make these kinds of radical changes to their eating style, is they're getting in a lot fewer caloriesthan they're used to because the foods they swapped out were either loaded in fat or loadedin sugar or loaded in lots of extra calories, so now they're finding themselves to be veryvery hyper caloric, enough to get Abs but not enough to support that new muscle growth.

So you want to make sure that you are supportingit by eating more of these good foods that now exist in your diet primarily.

And that brings us to our fifth and finalphase here, which is to Supplement for Consistency.

Guys here we say it all the time, that consistencyhere is the key to looking good.

Not just for a few days but to looking goodfor a lifetime.

I try to stand in front of you here, 365 daysa year now for the last 6 years and not just look good but look better each time I stepout.

At least that's the goal I have in mind.

And what I do is I practice what I preach.

And by doing so, I utilize my supplementationhere as a very key part of me staying consistent with my meals.

Because I know that we have to have a highfocus on the quality of our nutrition.

Everything we just built up to, to this fifthand final phase, but nutrition can sometimes be difficult to stay consistent with.

You guys know the challenges.

I myself knowthe challenges.

I travel a lot for my job.

I may not be withinaccess to all the proper nutrition that I need at any given notice.

But if I have my supplements and I have mysupplementation available, I know that I can get what my body needs right then and there,in a very convenient, travel friendly way.

So I do that.

But it doesn't have to be where you're runningaround on the road, it's just something that you can take with you that you know you'redelivering the proper nutrients, you're getting protein to your muscles, youhave everything your body needs and you're getting it in a way that's very very, likeI said, convenient and easy to do and easy to follow.

At least less stress than to have to focuson getting all these meals throughout the day to follow the recommendations that I'vebeen giving you.

We also have the added benefit of supplementationproviding us with the ability to take our bodies to the next level by delivering thingslike Creatine.

Which we know is a highly researched supplement,ergogenic supplement that we know the benefits are proven.

But we can't get it through food alone guys,we've talked about this many many times before.

Those that argue that you can get it froma steak, that's steak every single day.

Do you think that you're going to eat steak,first of all you might not have the budget for steak every single day.

And your heart may not like the fact thatyou're going to eat steak every single day.

What you want to do is get the benefits ofCreatine without having to have steak every single day.

And the only way you're going to be able todo that is by taking in the proper supplementation.

So there's two big reasons why you want todo it.

But remember, focus on it when you need tofocus on it.

If you're sitting there at 30-40% body fat,forget about the supplements at this point.

And forget about my supplements.

I tell youthat honestly all the time.

It won't matter, at that point it won't matter.

It's like throwing a deck chair off the Titanic.

If you want to make a difference, do the things you know you need to do now.

Start with step one, get rid of that Crap.

That's the biggest thing.

You know what it is.

If you don't know what it is, I'd be shocked.

You really probably know what you need to start doing.

It's just that we feel like the need thatwe have to continue to reward ourselves with the things that make us happy.

And a lot oftimes food makes us happy.

But there's a lot of other ways to be happytoo guys.

Looking in the mirror and loving what yousee and liking what is looking back at you, that can make you happy too, I promise you.

And feeling energetic and being able to goout with your wife and feel good standing next to her.

Or being able to take your kids out and notfeel like the Dad that has no energy to be able to do something with them, that can makeyou feel great too.

And it can be far more rewarding than thatpiece of chocolate cake or whatever it is that's tempting you at the moment.

So start getting yourself in line here, followthis 5 simple step plan please.

If you do one thing for me, don't get deterredby the simplicity of this plan.

Don't say, oh I couldn't wait for him to finallygive me the macros that I needed to get my Abs in proper shape.

"&#@%" the macros guys.

Honestly if I haveto hear that one more time, I'm going to puke.

We don't need, macros are not solving yourproblems here.

You know what you're problems are.

You'veidentified what they are and you've got to start implementing them.

And I'm not trying to be a tough ass here.

I'm trying to be the real, the real help that you need.

The one guy that will come up here and willtell you that this is what you truly need to do.

It's not as hard as it seems but you haveto have the dedication and the desire to start making that change, alright.

Guys, I hope you found this helpful, again,this is a real plan and this will really work and I know it really works because I reallydid it myself.

And it took some time but changes, minor asthey may be, over time lead to consistency that lead to your ability to look good allyear round.

If you guys are looking for help along theway with a meal plan, head to ATHLEANX.

COM, get our ATHLEANX Training System.

I lay it all out for you, meal by meal.

And if you're looking for the supplementation,if you're at the level, to help you remain consistent by delivering proper nutritionto you every single day, day in and day out, that's our RX Supplement Line, you can findthat at ATHLEANX.

COM as well.

Guys, I'll be back here again in just a fewdays.

I hope you enjoyed the video and again sorryfor the rant, if I got a little bit off topic here but I think it's really really important.

I'll see ya.

Source: Youtube

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What I Ate To Lose 15lbs. In 10 Weeks (Cutting Diet Foods)
January 19, 2017|Dieting Tips

What I Ate To Lose 15lbs. In 10 Weeks (Cutting Diet Foods)

What I Ate To Lose 15lbs. In 10 Weeks (Cutting Diet Foods)

Hey, what's up guys? Sean Nalewanyj here,Seannal.

Com, BodyTransformationTruth.

Com with a bit of a different video for you today.

I just got back from the grocery store, about to head over to the gym here.

But I was standingthere and had this big pile of groceries and thought why don’t I just grab the cameraand show you guys what I eat throughout a typical day right now.

I'm actually just finishingup a 10-week cutting phase.

I dropped about 15 pounds over that time.

I wasn't actuallyintending to lose that much initially.

My original plan was maybe to go about 8 poundsor so down.

But as I got leaner and leaner, I decided it might be a good idea to justtake it a bit further and get some professional pictures done for my website when I am fairlylean.

That’s something that I've never done before.

That's going to be on Tuesday.

So,I'm starting a water cut tomorrow for the next three days just to really dry out beforethose photos.

But I thought I would show you what I've been eating over the last 10 weeksin order to drop that initial 15 pounds.

So, this isn't going to be like a regular fullday of eating type of video.

I’m just going to separate it into different categories.

So, I'll show you protein, carbs and fats as well as a few just sort of miscellaneousitems that I have throughout the day, just to give you some extra ideas and to show youwhat I've been doing.

So, here it is.

So, starting with protein source, then just goingfrom left to right kind of in the order that I have them throughout the day.

I always startmy day off with a shake, because I'm generally just not that hungry in the morning, and Iwant to get out the door and get to the gym as efficiently as I can.

So right now, I'musing scellucor core performance whey as my protein powder.

This is the chocolate flavor.

It tastes really good, it mixes well.

It's a blend of isolate and concentrate.

It's notamino spiked, which is really important as I’ve talked about before.

So, a very highquality product that I'm happy with.

I also use optimum nutrition gold standard whey anddymatize elite whey.

But I’m just using the scellucor brand at the moment.

After thatis eggs and egg whites.

Egg whites are awesome, because they're basically just pure proteinand it’s a really good way to add more volume to your meal.

So, after the gym, I'll comeback and have one or two whole eggs mixed with usually about 100 to 150 grams of eggwhites.

And again, adding the egg whites, just helps you make a bigger portion sizeoverall, without really bumping the calories up too high.

Shrimp is not as common as sortof a standard bodybuilding protein source, but I really like it.

I have this for lunch.

And then for dinner is extra lean ground turkey, which is high in protein, moderate fat andbasically zero carbs.

And then late at night for a snack is low-fat Greek yogurt or actuallythis one is non-fat Greek yogurt.

Depending on the brand you get, you’ll get differentmacros.

This one is 17 grams of protein and 6 grams of carbs for 175-gram serving.

Andthen this one here I don't usually have.

But for the next three days, I'm going to be cuttingmy carbs quite a bit and upping the protein as a way to you sort of shed water for thephotos that I'm getting done.

So, I’ll be having low fat cottage cheese with cannedsalmon next in, and just put a bit of salt and pepper on top.

So, these are just theprotein sources that I personally have at the moment.

There's plenty of other high qualityoptions out there.

Lean beef, chicken other types of fish and seafood, lean pork theseare just my personal preferences right now.

So, next moving on to carb sources, frozenmixed berries and oats, which I have with my protein shake in the morning.

Bagels, obsessedwith bagels, I love bagels, can't get enough bagels, have this for lunch and I also haveit later in the day as well.

Regular soft berries, blueberries and strawberries, I’llusually mix that into my Greek yogurt or just have it separately as a snack.

Another thingthat I snack on as well are rice cakes.

This is the tomato basil flavor.

Another regularsort of fitness staple, basmati rice, that's what I have for lunch with my shrimp.

Andthen for dinner with my ground turkey is just a big assortment of different vegetables.

So, we got lettuce, onions, mushrooms, red peppers, corn and asparagus.

And then of courselastly is my secret weapon, which is Lucky Charms, the best breakfast cereal in existence.

I've been told that they're discontinuing it.

I hope that's not true.

I’ll prettydepressed if it is.

But I have that at the end of the day with my Greek yogurt, and justfit it into my overall diet as a whole.

So, again, these are just my carb sources of choice.

There’s a lot of other options out there.

Basically, any type of fruit, any vegetable,potatoes, yams, quinoa, pasta, peda these are just the carb sources that I am basingmy diet around at the moment.

Now, when I’m cutting, I don't usually have to go out ofmy way, just specifically adding extra fat sources, because my calories are lower, myfat intake is lower.

So, I'm going to get enough just from the regular protein and carbsources that I eat.

But I do make sure to supplement with fish out every day about 3to 4 grams.

This is the citadel nutrition brand, just make sure if you’re supplementingwith fish oil that it is ideally in the natural triglyceride form, which this is one is.

Andthen, if I do want to add a specific healthy fat source, I’ll just go with some naturalpeanut butter.

Now, make sure that if you're consuming peanut butter on a cut or any timefor that matter, that you are measuring it up properly, because peanut butter is incrediblycalorie dent.

There’s 100 calories in a tablespoon.

And what most people think isa tablespoon is actually quite a bit more than what an actual table spoon is.

So ideally,you should use a food scale.

One tablespoon is 15 grams, just something to be aware of,because it’s a really easy way to accidentally go quite a bit over your calories for theday, if you are eating peanut butter on a frequent basis.

So, just I thought I’d finishoff here with a few sort of miscellaneous items, just to give you guys some extra ideas,I’m going to show you some other things that I eat throughout the day.

This is fat-freeKraft Italian dressing, tastes really good and it's only 5 calories per tablespoon.

So,I use that on like my salads or my vegetables.

And you can use it pretty deliberately withoutgoing overboard on calories.

A lot of you probably know about Walden Farms, these aremy two favorite products of theirs.

The pancake syrup, which just tastes awesome, really goodon pretty much anything.

And then, this is their chipotle ranch sauce, which I put onmy ground turkey, sometimes on my eggs.

And again, both of these products are zero calorie.

I don't usually use the ranch sauce if I am eating at maintenance of balking, becausethen I’ll just use something normal with more calories that tastes a bit better.

Butfor a cutting phase, this is a really good option.

Low calorie strawberry jam, this oneis 6 grams of carbs for a tablespoon.

And I usually put that on my bagels.

Low sodiumsoy sauce, another good way to flavor your foods while keeping the calories low.

Andthen one of my absolute favorites when I'm cutting, which a lot of people don't thinkabout, but that is Tzatziki sauce, because it's basically just yogurts with cucumberand spices mixed in.

You’ll get different macros again, depending on which brand youuse.

But this one here is about 20 calories per tablespoon.

And I use that with my shrimpand rice.

Fat-free cheese is another thing that I use here and there, 5 grams of protein,2 carbs and 0 fat per slice.

And I usually will just put that on my eggs.

I should alsopoint out guys that the food you just saw there are the foods that my diet is primarilybased around.

But it's obviously not all that I eat.

If you follow my content, then youknow that I'm a huge proponent of flexible dieting.

And this 10-week cutting phase, alsoincluded weekly reefed days where I ate all kinds of food including burgers, and pizzaand ice cream.

I also aim to fit in flexible foods here and there whenever I can.

And I'mhuman just like anybody else.

So, I do slip up from time to time.

This cutting phase alsoincluded a trip to my grandparents place out of town where I probably ate about 6,000 ofmy grammas oatmeal cookies.

Just remember that when it comes to fat loss or gainingmuscle, it's really all about what you do over the big picture as a whole.

Unless you'repreparing for a bodybuilding show or some other event where you have to be in a veryspecific shape by a specific time, just focus on the big picture.

And don't worry too muchif you do slip up over the short-term.

Proper nutrition is all about the long-term.

So,thanks for watching guys.

I hope you enjoy the video, make sure to like, comment andsubscribe.

If you have any questions, just leave them in the comments below.

And youcan also check out my official blog over at Seannal.


Talk to you again soon.

Source: Youtube

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How to manage your mood with food | 8 Tips
January 19, 2017|Dieting Tips

How to manage your mood with food | 8 Tips

How to manage your mood with food | 8 Tips

Food and Mood: 8 ways to get you thinkingabout how your food affects your mood.


Eat regularly If your blood sugar drops, it can make youfeel tired, irritable or depressed.

Eating regularly will keep your sugar levels steady.

Try food that release energy slowly, likefood high in protein such as Nuts and seedsoats and wholegrains.


Make sure you’re getting the right fats Your brain needs fatty oils (such as omega-3and 6) to keep it working well.

So rather than avoiding all fats, it’s important toeat the right ones.

Try eating food high in the ‘good fats’like: oily fishchicken nuts like walnuts and almondsolive and sunflower oils sunflower or pumpkin seeds,avocados or milk, yoghurt, cheese and eggs.


Increase your proteinProtein has amino acids it.

These make up the chemicals your brain needs to regulateyour thoughts and feelings.

It also helps control your blood sugar levels.

So, try eating protein rich foods:lean meat fish, eggs, cheese, legumes (like peas, beans and lentils) nuts and seeds.


Drink moreIf you’re not hydrated enough, you might find it difficult to concentrate or thinkclearly.

You might also start feel constipated (which puts no one in a good mood).

Water is great, but why not try drinking herbalor green tea.

Or diluted fruit juice.

Remember drinks like tea and coffee don’tcount, because the caffeine in them makes you need the toilet.

Alcohol and sugary drinkslike fruit squash or cola don’t count either.


Eat a rainbow of fruit and vegetables.

Vegetables and fruit contain a lot of the minerals, vitamins and fibre we need to keepus physically and mentally healthy.

Eating a variety of different colours every day meansyou’ll get a good range of nutrients.


Cut down on the caffeine Having too much caffeine can make you feelanxious and depressed, disturb your sleep (especially if you have it last thing at night),or give you withdrawal symptoms when you stop suddenly.

Caffeine is in things like tea, coffee, chocolate,cola and energy drinks.

You might feel better if you stop drinking caffeine completely,but just cutting down will help to.


Pay attention to your gut.

Your gut and your brain use similar chemicals.

So, keeping your gut healthy can help to keep your brain healthy too.

Healthy gut foods include:fibre rich foods like fruits, vegetables and wholegrainsand ‘live’ yoghurts which contains probiotics.

Remember that it might take time for yourgut to get used to a new eating pattern, so make changes slowly.


Are you intolerant?Sometimes people have food intolerances which can affect both your mental and physical health.

If you’re worried you might be intolerantyou could contact a professional dietician or nutritionist.

Remember that any changes you make might taketime for your body and your mind to get used to.

So if you’re changing to a new eatingpattern it might take a while for you to start feeling the benefits.

Source: Youtube

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Top 3 PCOS Diet Tips – Expert Dr Jyoti Chabria
January 18, 2017|Dieting Tips

Top 3 PCOS Diet Tips – Expert Dr Jyoti Chabria

Top 3 PCOS Diet Tips – Expert Dr Jyoti Chabria

Hi, I am Jyothi Chabria.

We will be discussingpoly cystic ovaries and thyroid in this segment.

Poly Cystic Ovaries is a condition which isso rampant today amongst youngsters.

Symptoms of poly cystic ovaries is unexplained weightgain, facial hair, acne, hair fall, infertility in later part of life when you are tryingfor pregnancy, it causes delay in pregnancy, it causes pigmentation in some patients.

Theseare all due to hormonal imbalance.

Likewise thyroid is also a insufficiency of the thyroxinehormone in thyroid gland.

There are two types of thyroid actually, hypothyroidism and hyperthyroidism.

Hypothyroidism is where 90% of the segment belongs to where people tend to gain weight.

Again in this you have irregular periods with young girls, weight gain.

Hyperthyroidismis a condition which is seen much, in lesser section of the society, where people tendto lose weight in hyper hyperthyroidism.

Now basically this is because of hormonal imbalanceof the hormones.

In fact poly cystic ovaries, thyroid and diabetes are like three ends toa triangle.

One hormonal imbalance can lead to the other.

Well if you do ask me how tocorrect this? the line of treatment for hypothyroid patient or poly cystic ovaries patient isnothing but weight loss.

In fact there is a very small segment of patients who are leanand yet still have poly cystic ovaries, but despite that what we do is we put them onweight, not necessarily a weight loss program but we try to curb their weight so that, itsall about improving circulation.

So, in terms of weight loss what we do is we put them ona low calorie diet, more frequent smaller meals that goes through the day and we encourageexercise because exercise plays a very major role in poly cystic and thyroid patients whichhelps them to improve circulation.

In a poly cystic ovary patient or a thyroid patientwho is over weight we would definitely recommend them to have a low carb diet with a mediumprotein, of course based on their age, height, weight all that is taken in to account.

Butthings like lemon grass which are again having anti oxidants properties, flax seed are encouraged.

So, in poly cystic ovaries patients what we would definitely recommend is a low carbohydratediet with medium protein.

We help them to use protein as a source of energy and whatsimportant is it is all about improving circulation, so exercise is really encouraged in PCOD patients.

Now, we have seen that as patients start losing weight all these symptoms that they have beenexperiencing over the past 2 – 3 months start corrected as they start losing weight.

And,foods which are encouraged are things like you know green tea, probably which has antioxidants, flax seed, you have lemon grass, wheat grass juice which again helps to coverthe anti oxidant quotient that is required in their diet.

Source: Youtube

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9 Best TIPS TO GAIN WEIGHT By Dietitian Jyoti Chabria
January 18, 2017|Dieting Tips

9 Best TIPS TO GAIN WEIGHT By Dietitian Jyoti Chabria

9 Best TIPS TO GAIN WEIGHT By Dietitian Jyoti Chabria

Hi, I am Jyothi Chabria.

We would be discussingabout weight gain.

Weight gain is really challenging even for a nutritionist to handle becauseweight is tougher to get results in rather than weight loss.

If we were to assure patientof two, two and half kilos per month, we would be really happy and say good job.

Weight gainis a slow process, we encourage patients to take high protein diet for weight gain.

Infact its not about eating a lot of butter or a lot ghee that people believe, if youeat lot of chocolates and ice creams and junk food they tend to gain weight.

Its more abouta body constitution.

Many people indulge a lot of carbohydrates and yet don't seem tobe putting on weight.

It is basically their metabolism that probably is too high thatworks far more than in any other person of normal height and weight.

In weight gain patientswe would normally recommend things like eggs, in fact there is a banana milk diet that Irecommend to most of my patients which is a concoction of milk, eggs, banana, sugarand vanilla essence.

This does two things, one, its a high protein mix, so it ends upmaking the patient feel hungry, it increases the hunger quotient and secondly it helpsthem gain weight.

The other thing is that we again even in weight gain patients encouragethem to have 6 frequent meals through the day, but its all about the right combinationof the foods as mentioned earlier.

Now we would encourage them to have about 2-3 glassesof milk per day, we would encourage them to have combination of meals like if they wereto have eggs, we would enhance it with probably cheese, that will give them a little proteinand it will get fat in to their diet.

We would encourage them to have granola bars or nutribars, we would encourage them to have multi grain mixes of porridge so that all the nutrientsthat are deficient or insufficient are taken in to consideration and you know made up.

Weight gain patients are also encouraged to exercise not with the perspective of losingor burning out those calories, but they are encouraged to exercise to improve blood circulation.

Because the minute the circulation improves in the body they themselves start feelingmore hungry and they start eating better.

Lot of patients who are very lean, I meanthey do have a pretty good appetite really speaking but it is just about the right combinationof food that really does the magic.

Source: Youtube

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Top 5 Common Mistakes Made on a Ketogenic Diet
January 17, 2017|Dieting Tips

Top 5 Common Mistakes Made on a Ketogenic Diet

Top 5 Common Mistakes Made on a Ketogenic Diet

Hey guys, thank you for joining me today.

I am your keto coach.

I wanted to talk to you about the top five reasons why a yourketo diet may not be working.

A lot of people are contacting me saying, "I'm doing a ketogenicdiet and it's not working and I don't know why.

" So hopefully one of the five thingswill help.

First one: keto sticks.

People use keto sticksthinking that it's telling them what kind of state their body is in, if they're in ketosisare not.

Highly unlikely.

It's not accurate.

The problem with keto sticks is that if youdrink a lot of water, you'll have a diluted reading, so it'd be like a light color.

Ifyou're dehydrated, you're going to have a dark color reading.

It doesn't mean how many— it's not telling you how much ketones are in your blood, it's the excess ketonescoming out, which is another factor.

We don't want to read what's coming out of our body.

It's most likely because you have high glucose and high ketones, which is a bad environment,but your body is going to use keto — the glucose and then just expell the ketones,so you're reading the wrong thing.

Number two: unstable glucose levels.

So again,up and down glucose is not good for your body, it's not good for your body deciding whatparts or fuel source to use.

So really try to keep that stable and the best ways is oneof these.

So, reading your glucose with glucometer.

This is a Precision Extra.

It's good becauseit does ketones and glucose, so it's excellent.

Really monitoring it and just watching whatyou're eating and keeping that glucose at a good level.

I would recommend a formulaless than 4.

4 mm/ol around there is a good reading to have for glucose level.

Number three: too much food protein.

Peopleare on keto so they think they're going to be eating beef and chicken and bacon everythingall day long.

That's not the case.

Even myself, I eat 70 to 80 grams.

Still feel strong atthe gym, feel great all day, lots of energy.

So don't think you have to be eating 100-200grams of protein.

You don't want to do that.

All that excess protein, the body convertsit into sugar in a process called glucogeo-nast.

Gluconeogenesis, sorry about that.

So whatthat is is a process of the protein getting converted to sugar for the body to use ina different way and what happens is that sugar goes in your blood and then we're back intothat vicious cycle again.

So don't eat too much protein.

Again, 70, 80 grams is whatI eat, but you know, it's very individual-based, but that's the general rule.

Number four: eating too much.

So, people thinkthat "I can just see a ton of food and I'll be okay as long as I don't eat carbs.

" That'sfalse.

We want to — you know, you don't count calories – we don't have to countcalories, but we've got to be conscious of what were eating.

Let's be smart and whenwe're smart, we're not going to overeat.

As well as when you start getting ketosis, youstart getting keto adapted, your hunger will drop and you won't want to eat as much.

Soin that long-term, it's going to be easier for you, so just stick it out in the heartof the beginning.

And number five.

Number five is probably themost important one.

We don't eat enough fat.

People have this fat phobia, even though we'reon keto.

It's supposed to be high-fat, but you don't want to eat too much fat.

It justdoesn't make sense.

Eat lots of fat.

80% of your daily intake macros should be fat.

Youknow, one of the good things to eat for sources are fat, I've got some good examples here:Coconut oil.

This is a good brand and it's available at Costco and other places, butit's really good.

Lots of nutrients and healthy for you.

How about avocado? Just pure avocado.

It's great, you can make guacamole and all great things out of it, great side dish aswell and tastes good.

MCT Oil, the best part of the coconut oil is in here, but coconuthas a lot of nutrients in it.

This is great as well.

Gives you good energy.

I take itbefore I go to the gym, it's awesome.

Avocado oil.

So you can cook with it, season it onyour salad dressing.

It's great.

All these great sources of fat.

When we're talking about meat, you want fullfat meat, so this one here, this is full fat beef and regular ground beef, if you will,chicken wings, that type of thing, bacon of course, the holy grail, full fat beef likeI mentioned, and some cheese, hard cheese.

So don't be buying chicken breast and low-fatthis and that, you're not helping yourself.

Keep it high-fat, you'll stay full, you'llhave lots of energy, and that's what we want.

So that's my top five list, try to keep itshort.

If you want more information about getting keto adapted, ketosis, keto diet,visit myketocoach.

Com were I have custom keto plans as well as keto consulting and coachingservices.

Lastly, if you look over there, that's actuallya bone broth that's been brewing for two days so it's going to be — I'm going to takeit out today.

I'll probably make a separate video for that.

All right, thank you.

See you.

Source: Youtube

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Easy Diet Hack + My #1 Healthy Snack Idea ♥ Easy Diet Tips ♥ Wengie ♥
January 17, 2017|Dieting Tips

Easy Diet Hack + My #1 Healthy Snack Idea ♥ Easy Diet Tips ♥ Wengie ♥

Easy Diet Hack + My #1 Healthy Snack Idea ♥ Easy Diet Tips ♥ Wengie ♥

Hey guys! It's Wengie here.

Welcome back to my channel.

I really wanted to make this video to help motivate you guys to stay on track with your healthy eating plans.

It's not really about how you look.

It's really about how you feel and eating healthy really makes a huge difference to your life.

And if any of you guys haven't heard or have gotten my 7-day healthy eating plan already, I just want to let you know that I've gotten such great feedback for it.

Thank you guys so much! And the reason why I wrote up this healthy eating plan is my boyfriend literally lost nine kilos on it when he was super busy and working 10 hours a day.

If you guys need a bit of guidance on what to cook and eat when you're trying to eat healthy, you can check out my eBook.

I'm really proud to announce that we have raised this much money so far.

And today's video is a tribute to all you lazy girls like me because if you're anything like how I am, this is literally how you act around the house: Yeah, I'm thirsty What? There's no more? Eh, I'll live.

Fridge is too far.

Now being lazy can actually be a really good thing for your healthy eating.

A tendency to really not be bothered to find food, like, there are times when I am like this: I'm a bit peckish.

Yeeeah, this will do.

The key to a successful lifestyle change is to work with your personality and not against it and because I am this lazy, it's actually the environment that plays a huge role in how I eat.

If it's really, really easy to eat and convenient, you will eat it because it's just there.

If you replace everything you have in your cupboard with things that you're supposed to eat, the same thing will happen because you're way too lazy to get other food, you will just eat what's in there.

All you need to do is cut up some carrots and grab a tub of hummus.

It's really that easy.

It's so yum! You'd be surprised like how much food you have in your house but isn't supposed to be there.

I am honestly so guilty of stocking my house up with food that is not good for me simply because it's on special.

'kay, so I gotta get vegetables Half price? Hell yeah! Two for three dollars? Come to mama! So, if there's one thing, I want you guys to have a look at today, to look at your pantry, your fridge, your cupboard, everything in your house, and just evaluate whether you want to keep eating that kind of food.

If it changes one thing, it will make such a huge difference, even if all other things are equal.

So I hope this video has helped you guys, or reminded you guys to get back on track with your healthy eating because I know how hard it is, I am constantly struggling with that.

Don't forget that I love you guys so so so so much, and I'll see you right back here in a couple of days.


Source: Youtube

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How to Lose Weight Fast – Best Weight Loss Tips
January 17, 2017|Dieting Tips

How to Lose Weight Fast – Best Weight Loss Tips

How to Lose Weight Fast – Best Weight Loss Tips

How to Lose Weight Fast Best Weight Loss Tips I Show You 5 Method.

Method 1 of 5: Exercising to Lose Weight 1.

Make time for exercise.


Try out a circuit training program.


Be realistic about the type of exercise you can do when starting a new program.


Take up cardio training.


Keep your exercise regimen interesting.


(A) Perform low impact aerobic activities.


(B) Pump some iron.

Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism for a constant passive benefit.


Choose workouts that require your entire body to exert an effort.


Get enough rest And Enough Sleep Method 2 of 5: Rapid Weight Loss Diets A.

Do a juice cleanse.


Consider the Master Cleanse.


Try the water diet.


Try the fasting diet.


Consider the HCG diet.

Method 3 of 5: Making an Eating Plan 1.

Count calories.


Eat foods that suppress your appetite.


Keep a food diary.


Identify your food triggers and plan accordingly.


Watch your portion sizes.


Don’t skip meals.


Avoid tempting grocery aisles.


Select smart substitutes for your favorite high calorie foods.


Stop drinking sugary liquids.

Method 4 of 5: Doing Weight Loss Treatments 1.

Go to a sauna.


Ask about a mineral body wrap.


Consider other kinds of wraps.


(A) Get a lipase body wrap.


(B) Get a European body wrap.


(C) Get a hot body wrap.


Get a colonic.


Consider liposuction.

Method 5 of 5: Other Proven Diets 1.

Do the Mediterranean diet.


Try the paleo diet.


Do the Whole30 diet.


Do the raw food diet.

How to Lose Weight Fast.

Source: Youtube

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