The reason? Learn About Marc. See my linkedin. Read the MTS Story. If you like grapefruit and blueberries then we highly recommend you use these two fruits for the majority of your fruit intake. If you do not like grapefruit and blueberries, or you cannot eat them for medical reasons, then you do not have to eat them.
Green vegetables are full of vitamins, minerals, fiber, and are very low GI carbs. You are allowed to eat unlimited green vegetables i.
Why can you eat unlimited green vegetables? While green vegetables do contain calories, the benefits of eating vegetables far outweigh any calories they contain. It is theorized that it requires more calories to digest green vegetables than they contain making them a negative calorie food. Whether or not this is completely true or not, let's face it, no one has ever gotten fat from eating too much broccoli!
In addition to eating unlimited green vegetables you may also eat other non-green vegetables i. Try to get at least three servings of green vegetables a day. If you want more than three servings of green vegetables then eat up!
This featured diet is a controlled-carbohydrate diet, structured to maintain already stable insulin and blood sugar levels. Scientifically speaking you do not need to eat carbohydrates at all because the body can create glucose the simplest form of carbohydrate from amino acids as well as ketones fatty acid byproducts for its energy requirements. Since the body doesn't really need dietary carbohydrates, does this mean that carbohydrates don't serve a purpose?
No, eating carbohydrates is beneficial when you eat the right type of carbohydrates at specific times. Eating starchy carbohydrates i. Upon waking, the body's insulin sensitivity is high, meaning less insulin is needed to store ingested carbohydrates. Remember, insulin blunts the fat burning process so we want to keep insulin levels controlled.
After going hours without any food the body is ready to absorb the nutrients you give it. On the days where you are not working out, you are to have your carbohydrates first thing in the morning with meal 1. If you are working out, then you are to have your carbohydrates post-workout and not with meal 1.
The reason for this is after a workout the body is primed to absorb nutrients even more so than first thing in the morning. When you workout you burn muscle glycogen carbohydrates stored in the muscles. After a workout, the body wants to replenish this lost glycogen and therefore enhances its ability to metabolize carbohydrates, making post-workout the best time to eat carbohydrates.
Note that if your post-workout meal is your last meal of the day you should still eat your starchy carbohydrates. No matter what time of the day your finish your workout, even if it is right before bed, it is still the prime time to eat starchy carbohydrates. Dietary fiber is a type of carbohydrate but cannot be digested by the human gut nor does it provide any energy.
However it has protective qualities, it helps soften the stool and encourages normal eliminations healthy bowel movements. Fiber rich diets also promote a feeling of fullness, which is very beneficial for those looking to drop a few excess pounds. Fiber has been linked to a reduction in many serious, sometimes life threatening, health problems. However, extremely high dietary fiber intake more than 40 grams per day can also lead to some health problems including difficulties in dietary nutrient absorption.
This featured diet provides beneficial fiber through fruit, vegetables, starchy carbohydrates, and our new MRP powder which contains 3. Once a week you are allowed to eat a meal of whatever foods you are craving. We call this meal the weekly Free Meal. If you want a greasy cheeseburger and French fries then eat a greasy cheeseburger and French fries.
If you want some General Tso's chicken and fried rice from your favorite Chinese restaurant then get some General Tso's chicken and fried rice. If you want to cook up some spaghetti and meatballs then cook up some spaghetti and meatballs. While you are allowed to eat whatever you are craving this does not mean you can let loose at an all-you-can-eat-buffet and stuff yourself until you cannot move.
This should be a normal sized meal like you would get at a restaurant. The purpose of the free meal provides a psychological break from dieting and gives your body a metabolic boost. Dieting, specifically on a low-calorie diet, for an extended period of time can cause your metabolism to slow because your body senses it is not getting enough calories and it will therefore try to hang on to the calories it has, which are stored as body fat!
Body fat is stored calories and energy the body can call upon when it is needed. If the body thinks it is not getting enough calories then it will do what is needed i. By giving your body a large influx of excess calories once a week you "trick" your body into thinking it is getting more calories than it really is, preventing a decrease in your metabolism.
So when it comes time to eat your weekly free meal don't feel bad, it is actually doing your body good! Your starting caloric intake will be based off of your weight. Each of your five meals will contain the following amount of protein and fat:. To this we add in your fruits, vegetables, and post-workout carbs.
Remember, women get 30 grams of carbs in meal 1 or post-workout and men get 60 grams. If you are working out on a given day, then have your carbs post-workout; if you are not working out then have your carbs with meal 1. Setting up a meal plan that will work for your schedule is a must for a successful diet.
With our diet this is simple with the use of a MRP. If you only have time for breakfast, lunch during a break at work, and a late dinner then you can still get all five of your meals in by using our MRP powder.
For example, you could set your meals up as follows. Following this schedule would allow you to get all five of your meals in with a meal about every three hours, leading to balanced insulin levels and optimizing fat loss and lean muscle gains.
Your diet has to work with your schedule otherwise you won't be able to stick to it. One of the keys to this diet is calorie control. Can we gain as much LBM without packing on slabs of bacon on our inner thighs? Don't wait any longer. Drop everything you're doing right now and dive into this Holy Grail of Mass that not only will serve as a reference guide, or bible for how to eat, but also make you big, hard and jacked beyond belief.
Grab a fork and put on your reading glasses, Team Scivation is about to take you on the mass gaining ride of your life! As an enthusiast in the sport, I try to find ways to improve everyone's training. News from cities across Asia and the Pacific on urban development straight to your inbox.
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