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Presentation April 22 nd , 2014

Presentation April 22 nd , 2014. Nutritional Rules of Thumb. Water & Your Body. 60-70% Water. Water = ½ Body Weight in Ounces. Let’s try this out: If you weigh 200 lbs , drink 100 oz Water. 128 oz. ≈ 80%. 16.9 oz. or. x 6. Water & the 4 – ATIONs. Increased Metabolism.

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Presentation April 22 nd , 2014

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  1. PresentationApril 22nd, 2014

  2. Nutritional Rules of Thumb

  3. Water & Your Body 60-70% Water

  4. Water = ½ Body Weight in Ounces • Let’s try this out: • If you weigh 200 lbs, drink 100 oz Water 128 oz ≈ 80% 16.9 oz or x 6

  5. Water & the 4 – ATIONs Increased Metabolism Mental Clarity Detoxific-ATION Energy Balanced BloodSugar Excess Fat Toxins Excess Fluids

  6. Eat Every 3Hours Adrenal Glands Pancreas Excess Insulin andCortisolproduction Blood Sugar spikes 3 hrs Spikes are always followed by a “dip” Blood Sugar drops, appetite stimulated, Cortisolsecretes

  7. Eat a Protein with Your Carbs Carb + Protein 3 hrs

  8. The Rules Review ½ Your Body Weight in Ounces of Water Each Day • Eat Every 3 Hours • Eat a Protein With Your Carbs

  9. Intro to Carb Cycling April 22nd, 2014

  10. Why Carb Cycling? • Keep your metabolism as high as possible so you can maximize fat burn. • Hormone regulation. • Provides options to overcome plateaus. • Provides flexible meal options

  11. High-Carb Day • Alternate High-Carb and Low-Carb days • Protein and a carb with five meals in the day • Keep your metabolism running hot • loading your muscles with glycogen and enough calories to keep your metabolism high

  12. Low-Carb Day • Protein and a carb for breakfast • Remaining four meals consist of a protein, veggies, and a good fat • Deplete glycogen from liver and muscles cause bodies to burn stored body fat at a fast rate • Glycogen comes from our good carbs

  13. Chris Powell’sEasyCarb Cycling LC HC 1 1 1 1 1 Low-Carb Day High-Carb Day High-Carb Day w/ 1 Reward Meal Reward Day Day 5 Day 6 Day 1 Day 7 Day 2 Day 3 Day 4 LC LC LC

  14. Chris Powell’s ClassicCarb Cycling LC HC 1 Low-Carb Day High-Carb Day High-Carb Day w/ 1 Reward Meal Reward Day Day 5 Day 6 Day 1 Day 7 Day 2 Day 3 Day 4 HC HC HC LC LC LC

  15. Chris Powell’s Turbo Carb Cycling LC HC 1 Low-Carb Day High-Carb Day High-Carb Day w/ 1 Reward Meal Reward Day Day 5 Day 6 Day 1 Day 7 Day 2 Day 3 Day 4 HC HC LC LC LC LC

  16. Food Preparation • You can spend your time: • cooking numerous meals for the week in bulk • as you go throughout your day If you fail to plan, you are planning to fail

  17. Chris Powell’s Six Week Menu – Wk 1

  18. Chris Powell’s Weekly Shopping List

  19. Portion Control • Protein – male = 5 oz • female = 3 oz • Carbs – male =1.5 cups • female = 1 cup • Veggies – male = 3 cups • female = 2 cups • Fats – male =2 tbsp • females = 1 tbsp

  20. Prep the Plate Veggies Protein Carbs FATS

  21. Regular Carb Day P V C FATS

  22. Regular Lo-Carb Day P V C F

  23. www.beyourbestaz.com beyourbestaz@gmail.com Have a great and healthy night!

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