jhawkin1
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My goal: to get to around 8-9% body fat while maintain much of my muscle mass (not all of it, but the majority of it!). I have 3 and 1/2 months to achieve this goal. I am 158lbs, at 11% body fat. I have a well planned diet thus far but am at a stage where I can't seem to lose any more body fat. I did a dry run with this new Insulin based diet, and started to see great results. I weight train 4-5 days a week, and do HIIT training 3x a week. And here we...GO
I have decided to start my holiday out with a bang. I've decided to try this diet because it is not only similar to the one that I've been doing for the past year or so (lean proteins and 'good' fats and limiting carbs), but also it is based on keeping insulin levels under control AND eating base foods (non-acidic).
I actually read about this in an E-book that Built had sent over to me. This diet calls for one to 1. never combine carbohydrates and proteins in the same meal. 2. never cut carbs completely: body senses state of starvation, and also slows down metabolic rate and decreases thyroid production. 3. Combine carbs (when eaten) with 'good' fats for slower digestion and also supports healthy insulin output.
This diet, like many other healthy diets, calls for many Essential Fatty Acids to be consumed (fish nuts, seeds, and various oils). So using canola oil and olive oil, as well as consuming peanuts, walnuts, flaxseed, fish oil, and even my favorite- almonds.
The diet also calls on eating much dietary fiber- which is a type of carb that cannot be digested by the human gut/does not provide energy. It does soften stools, helps with a feeling of fullness, and hits on a major food group that is essential to optimal health- broccoli, asparagus, spinach, and lettuce.
The obvious things that I am going to hold onto that I've been preaching ever since I decided to have a life style change and is one of the most important parts of any body builders diet: lean proteins. I have a list going of what my favorite proteins are: egg whites, chicken breast, turkey breast, salmon (which also has some great EFA's), Adkins protein bars (which include 5 net carbs, 20 g protein, and 10g of fiber) to snack on. Now, I did not mention the whey complex protein shakes that I am used to consuming. I am going to try something different and not consume protein shakes before or after workouts due to insulin spikes. Instead, i've decided to eat a regular meal after I was done working out with weights between 30-45 after the workout.
This diets keys to burning fat all day long is as follows.
1. Calorie control: I love this saying and it works for everyone- cals in vs. cals out. My goal is to lose a few % of body fat so I need to make sure that my cals in are less than cals that are being expended throughout the day and during rest at night time. Also two keys while in this process is 1. control insulin (eat low glycemic foods and limit carbs). 2. Keep it basic, not acidic.
2. Control Insulin Levels
-5 to 8 smaller meals a day: smaller meals = lower insulin levels as opposed to 3 bigger meals.
- Never skip a meal
- Eat good fats
- Don't combine proteins and carbohydrates
3. Keep it basic!
- Lettuce, onions, spinach, cucumber, broccoli, bananas, almonds, pumpkin, sunflower, sesame, flax seeds. Oils: olive, flax, and hemp.
I have decided to start my holiday out with a bang. I've decided to try this diet because it is not only similar to the one that I've been doing for the past year or so (lean proteins and 'good' fats and limiting carbs), but also it is based on keeping insulin levels under control AND eating base foods (non-acidic).
I actually read about this in an E-book that Built had sent over to me. This diet calls for one to 1. never combine carbohydrates and proteins in the same meal. 2. never cut carbs completely: body senses state of starvation, and also slows down metabolic rate and decreases thyroid production. 3. Combine carbs (when eaten) with 'good' fats for slower digestion and also supports healthy insulin output.
This diet, like many other healthy diets, calls for many Essential Fatty Acids to be consumed (fish nuts, seeds, and various oils). So using canola oil and olive oil, as well as consuming peanuts, walnuts, flaxseed, fish oil, and even my favorite- almonds.
The diet also calls on eating much dietary fiber- which is a type of carb that cannot be digested by the human gut/does not provide energy. It does soften stools, helps with a feeling of fullness, and hits on a major food group that is essential to optimal health- broccoli, asparagus, spinach, and lettuce.
The obvious things that I am going to hold onto that I've been preaching ever since I decided to have a life style change and is one of the most important parts of any body builders diet: lean proteins. I have a list going of what my favorite proteins are: egg whites, chicken breast, turkey breast, salmon (which also has some great EFA's), Adkins protein bars (which include 5 net carbs, 20 g protein, and 10g of fiber) to snack on. Now, I did not mention the whey complex protein shakes that I am used to consuming. I am going to try something different and not consume protein shakes before or after workouts due to insulin spikes. Instead, i've decided to eat a regular meal after I was done working out with weights between 30-45 after the workout.
This diets keys to burning fat all day long is as follows.
1. Calorie control: I love this saying and it works for everyone- cals in vs. cals out. My goal is to lose a few % of body fat so I need to make sure that my cals in are less than cals that are being expended throughout the day and during rest at night time. Also two keys while in this process is 1. control insulin (eat low glycemic foods and limit carbs). 2. Keep it basic, not acidic.
2. Control Insulin Levels
-5 to 8 smaller meals a day: smaller meals = lower insulin levels as opposed to 3 bigger meals.
- Never skip a meal
- Eat good fats
- Don't combine proteins and carbohydrates
3. Keep it basic!
- Lettuce, onions, spinach, cucumber, broccoli, bananas, almonds, pumpkin, sunflower, sesame, flax seeds. Oils: olive, flax, and hemp.
