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nutritionguide

FOR A LEAN, FIT, HEALTHY BODY!

KBellBootcamp.com

KETTLEBELL BOOTCAMPNUTRITION GUIDE

Copyright © 2010 United Ventures Fitness Inc.

ALL RIGHTS RESERVED. NO PART OF THIS PUBLICATION MAY BE REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY MEANS, ELECTRONIC OR MECHANICAL, INCLUDING PHOTOCOPY, RECORDING, OR ANY INFORMATION STORAGE ANY RETRIEVAL SYSTEM WITHOUT THE WRITTEN PERMISSION OF THE PUBLISHER.

THE AUTHOR AND PUBLISHER OF THIS MATERIAL MAY NOT BE HELD LIABLE IN ANY MANNER WHATSOEVER FOR ANY HARM OR INJURY ALLEGEDLY CAUSED OR RESULTING FROM ANY SUCH CLAIMED RELIANCE.

THE ACTIVITIES, PHYSICAL, AND OTHERWISE, DESCRIBED HEREIN ARE FOR INFORMATIONAL PURPOSES ONLY, AND MAY BE TOO STRENUOUS OR DANGEROUS FOR SOME PEOPLE. THE READER SHOULD CONSULT HIS OR HER PHYSICIAN BEFORE ENGAGING IN THEM.

MEDICAL DISCLAIMER

This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition while using the Kettlebell Bootcamp Program.

No health claims are made for this guide. This nutrition guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant.

If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD) for your special nutrition program.

If you have been sedentary and are unaccustomed to vigorous exercise, you should obtain your physician’s clearance before beginning any exercise program.

The authors and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described herein.

INTRODUCTION

GENERAL DIET AND GUIDELINES

Macro Nutrients•

Dietary Rules•

Reading the List of Ingredients•

Nutrition Tips•

Kettlebell Bootcamp Pick-n-Choose Guide•

Food to Stay Away From•

Other Tips•

THE SUPER FAST FAT LOSS DIET

THE “MEGA RIPPED MUSCLE” 50 DAY NUTRITION PROGRAM

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kettlebell bootcampnutrition guide

table of contents

for a lean, fit, healthy body!

Ryan Shanahan’s Kettlebell Bootcamp will help you get in noticeably better shape in just 2 weeks!

Combine this nutrition guide with the Kettlebell Bootcamp training program and you will be looking and feeling better in no time!

Having a proper nutritional program in place is just as important as how you move, as food is fuel for the body. Sharing equal importance with Kettlebell training and diets is the right mental attitude.

We have included 3 sample diets. The general diet gives you more flexibility and overall guidelines to follow. Estella Hom’s Super Fast Fat Loss Diet was developed especially for body sculpting and weight loss. Ryan Shanahan’s Mega Ripped Muscle Diet was developed especially for strength and muscle gain.

InTrOduCTIOn

KETTLEBELL BOOTCAMP | Nutrition Guide 1KBellBootcamp.com

Without question, a sound nutritional program is instrumental when it comes to building muscle, enhancing performance, and melting fat. The bottom line is that nutrition involves the proper manipulation of these three macro nutrients:

Protein, Carbohydrates & Lipids (fats)

PROTEIN

Taken from the greek word meaning ‘of prime importance’. It goes without saying that protein is fundamental when it comes to building muscle.

According to US/Canadian Dietary Reference Intake guidelines, women aged 19–70 need to consume 46 grams of protein per day, while men aged 19–70 need to consume 56 grams of protein per day to avoid a deficiency.

Choose these high quality protein sources:

Whey protein powder•Chicken Breasts•Lean Steak•Fish•Eggs•Skim milk•Low fat cheese•

GEnErAL dIET & GuIdELInES

macro nutrients


ChICkEN OR TuRkEy BREasT

Chicken and turkey are probably the number one most popular protein sources among athletes and fat loss seekers. Eat it broiled, grilled or roasted and not fried. The skin should always be removed.

LEaN REd mEaT

Red meat helps muscles repair. It is a source of iron, protein, levels of creatine, minerals such as zinc and phosphorus, and vitamins such as niacin, vitamin B12, thiamin and riboflavin. Red meat is the richest source of Alpha Lipoic Acid, a powerful antioxidant. The high fat content can be avoided if you carefully choose the leanest cuts possible and keep your portion sizes small. For example, a 6 oz serving of lean, trimmed steak has only 9 grams of fat (compared to 30 grams in an untrimmed steak).

Eggs

Eggs are one of the top three lean proteins of choice for losing fat and repairing muscle. They supply all essential amino acids and provide several vitamins and minerals, including vitamin A, riboflavin, folic acid, vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. Three yolks are recommended for every six eggs you eat.

FIsh

Fish is high in omega 3 fatty acids, which are heart-friendly, and a regular diet of fish is highly recommended by nutritionists. Fish is a good source of protein. Here is just a partial list of fish to consider: salmon, tuna, haddock, mackerel, trout, snapper, sea bass, swordfish, orange roughy, sole, and halibut.


OaTmEaL

Oatmeal and other whole grain cooked cereals such as barley, wheat, rye, etc. are great because they have a nice balance between carbs, protein and good fat. A 1/2 cup of oatmeal contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb - stabilizing blood-glucose levels - exactly what you’re looking for when you want to get lean. By adding protein powder to the mix, you would have a complete meal.All-natural oats are much better than the sweetened and or flavored oatmeal packets.

CaRBOhydRaTEs

Carbohydrates serve as a major energy source for the body, in fact, the most common source of energy in living organisms.

Choose high quality, slow burning carbs like:

Oatmeal•Bran Cereals•Sweet Potatoes•Whole grain breads•All vegetables•

swEET POTaTOEs

Considering fibre content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato is ranked very highly in nutritional value. Flavorful, all natural, and low in calories, it’s no wonder yams are a favorite carbohydrate among athletes and health-seekers alike.Combine a yam with a green vegetable and a lean meat, and you’ve got yourself a perfect fat-burning, muscle toning, metabolism boosting meal.


BROwN RICE

Brown rice is another staple food of athletes. It has several vitamins and dietary minerals and nutrients, such as Vitamin B1, Vitamin B3, magnesium and iron not found in white rice. Stick with the slow-cooking brown rice.

100% whOLE gRaIN BREad PROduCTs

Your diet should contain a wide variety of 100% whole grain bread products. Regular whole grain consumption lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease risk factors.

VEgETaBLEs

Green vegetables, which are fibrous carbohydrates, are packed with nutrients and contain hardly any calories. It’s virtually impossible to overeat green vegetables. They should be your number one choice for fat burning food. Eat them liberally and eat more of them late in the day. A diet of green vegetables combined with lean proteins is one of the best methods of getting lean as quickly as possible.


3 REASONS why you must eat lean proteins, complex, and fibrous carbohydrates together at every meal to maximize fat loss and muscle growth.

Protein eaten with every meal slows the digestion of the carbohydrates. The 1.result is a steadier blood sugar and energy levels and a more moderate output of excess fat storing insulin - without the ups and downs of eating carbohydrates by themselves.Eating fiber-containing carbohydrates at every meal encourages slow digestion 2.of the carbohydrates, resulting in a more stable blood sugar level and more moderate insulin output.Eating protein at every meal enhances the thermogenic effect, which helps to 3.speed up your metabolic rate. A meal consisting of only carbohydrate is less thermogenic than one containing a lean protein and a complex carbohydrate. A meal or snack that’s high in fat without protein is the LEAST thermogenic of all.

LIPIds (FaTs)

Lipids constitute the principal structural material of living cells. Essential fats have an important role in a muscle gain diet and the best sources are:

Flax Seed Oil•Fish & Fish Oils•Raw Nuts•

Increase your intake of essential fats, while reducing your intake of saturated fats and trans-saturated fats (French fries).

FREsh FRuIT

Whole fruits are a fantastic, healthy food suitable for nearly any fat loss program. Fruits are generally low in calories, and high in fiber, water and vitamin C. Fruits also contain various phytochemicals that do not yet have an RDA/RDI listing under most nutritional fact sheets, and which research indicates are required for proper long-term cellular health and disease prevention.


Our general diet is based on 3 meals and 2 snacks each day. It’s important that you eat each meal and snack as you need the calories and nutrients to fuel your weight loss and kick start your metabolism.

By taking any given amount of calories and turning it into 5 meals per day, you will lose more fat than if you were to eat the same amount of calories in only 2 meals per day.

Eating only twice a day puts the body into starvation mode. This slows the metabolism and increases levels of insulin, a fat storing hormone. A real life example of this effect can be seen in Sumo Wrestlers, who achieve their size by eating only 2 meals a day.

Follow this guide for the fastest, easiest, healthiest way to help you get where you’re going, safely and effectively. It can be broken down into three easy rules to follow.

dietary rules


The most important aspects of this eating schedule are that you:

• DO EAT breakfastevery morning

• DO STOP EATING3 hours before bedtime.

Eating breakfast has been scientifically proven to start upyour metabolism for the day. Going to sleep without foodin the stomach digesting ensures your body will beaccessing stored body fat for the energy your bodyneeds during nightly maintenance and recovery.

BREAKFAST within an hour of waking up ( 7 am )

AM SNACK 2-3 hours after breakfast ( 9-10 am )

LUNCH 2-3 hours after AM snack ( 12-1 pm )

PM SNACK 2-3 hours after lunch ( 3-4 pm )

DINNER at least 3 hrs before sleeping for the night ( 7-8 pm )

RuLE 1: REguLaRITyEat Every 3 Hours

Eating every 3 hours sends a message to the body that there is no need to store extra fuel (fat) on the body because we have a steady supply of food. As a result, your metabolism will be sped up and fat loss accelerated.


RuLE 3: PORTION CONTROLJust a Handful

A convenient way to figure out the proper portion is to eat portions that fit in your hand, or about the size of your fist. For example, for dinner you could eat a portion of meat, greens and carbs, each being no larger than the size of your fist.

Always read the ingredient list to make sure you know what’s in the food you are buying. Manufacturers are required to list all ingredients found in the product in the order of largest to smallest proportion.

RuLE 2: REad ThE LaBELInspect the Ingredients


readinG the list of inGredients

Fibre

Choose foods with 2 grams or more of fibre per serving. Foods with more than 6 grams are very high sources of fibre. The importance of fibre can be mainly felt in giving a boost to your weight loss program. Fiber serves as the perfect way to reduce your appetite, it helps a great deal in preventing constipation, and fiber aids in lowering your blood cholesterol level.

Sugars

According to the American Heart Association, women are to consume no more than 25 grams of added sugar daily and men are restricted to 37 grams. Sugar adds unwanted calories and excess sugar may result in a number of other significant consequences. Avoid food products with sugar or ‘OSE’ listed in the first 3 ingredients. Sugar can also be listed as molasses, or anything that ends in “ose” (dextrose, sucrose, fructose, maltose, lactose).

Fats

Fats can be listed as fat, lard, shortening, oils (palm, coconut, hydrogenated vegetable), mono glycerides, diglycerides, or tallow. Note the amount of saturated and trans fat in the food and try to keep this type to a minimum. Trans fats increase LDL cholesterol levels while reducing the amount of beneficial HDL cholesterol in your body. This significantly increases your risk of a heart attack.

Salts

Salts can be listed as salt, MSG, sodium, baking soda, baking powder, brine, kelp, or soy sauce. Choose foods with a 200 or less sodium in milligrams (mg) per serving. Too much or too little salt in the diet can lead to muscle cramps, dizziness, or electrolyte disturbance, which can cause neurological problems, or be fatal.


nutrition tips

sOmE TIPs TO hELP yOu suCCEEd:

try to eat your meals and snacks at the •same time each day.inspect the labels when choosing what •foods to buy.try to drink a glass of water or herbal tea •before each meal.eat whole fruits instead of drinking •prepared juices.eat only lean cuts of meat. And feel free to •substitute beef with chicken, turkey, fish, tofu or legumes.use lemon juice, soy sauce or mustard on •your vegetables to replace butter.you can have 1-2 cups of coffee a day, but •use no fat milk.enjoy avocados, raw nuts, and seed’s in •moderation. They are a great source of essential fatty acids.

lose fat quickly•stomp out cravings•squash dependence on sweets, •caffeine, sugar and junk foodincrease energy and enthusiasm•create a lot of healthy new habits•save money by making meals instead •of buying them

If you eat this way, you will soon discover the benefits of watching what your diet.


kettlebell bootcamppick-n-choose Guide

The Pick-n-Choose Guide includes a lean protein, a starchy carbohydrate, and a fibrous carbohydrate eaten together at the same meal.

Here are three examples how you can apply the “Pick-n-Choose Guide” throughout the day.

lean proteinfibrous

carbohydratecomplex

carbohydrate

BREakFasT Egg white omelet with one yolk

Apple Cereal

LuNCh Chicken breast Mixed green salad Brown rice

dINNER Fish filet Green Beans Sweet potato


sTEP 1: Choose a fibrous carbohydrate, starchy carbohydrate, and lean protein fromthe list for every meal.

sTEP 2: Add essential fats from fish oil vitamins if insufficient quantities are present inyour foods.

sTEP 3: Assign a time for each meal.

Now, take a look at the list of foods on the following page and use it to create your meals. You will be seeing results in no time!

The Pick-n-Choose GuideA simple guide for creating effective, fat-burning meals and menus

Now that you know which foods are good for you to choose, you’re ready to hand-pick the foods you enjoy and put them all together into your own personalized meals and menu plans. Creating an effective, result-producing menu is incredibly easy once you know the simple formula.


gROuP I: Fibrous Carbohydrates

Apples Cucumber Pepper - green or red

Asparagus Grapes Plums

Bananas Green Beans Raspberries

Blueberries Lettuce Salads

Broccoli Mushrooms Squash

Brussels Sprouts Nectarines Spinach

Cantaloupe Oranges Tomatoes, pasta sauce, salsa

Carrots Peas Unsweetened apple sauce

Cauliflower Peaches Zucchini

Collard greens Pears

gROuP II: Complex Carbohydrates (Starchy)

Beans Lentils 100% Whole Grain Dry Cereals

Brown Rice Oatmeal 100% Whole Grain Pasta

Legumes Sweet Potatoes 100% Whole Grain Bread

gROuP III: Lean Proteins

Chicken breast, Turkey breast

Eggs/Egg whites (One yolk for every six whites)

Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.)

Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin)

Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.)

gROuP IV: Healthy Fats that Burn Bad Fat

Fish Oil Natural Peanut Butter Olives

Flaxseed Oil Nuts & Seeds Olive Oil


DON’T undermine the value of all the good decisions you’ve made.Make the healthy choice!

FOOd TO sTay away FROm

Cookies

Deep Fried foods

Doughnuts

Fruit “drinks”

Hot dogs

Ice cream

Potato chips

Soda & Sugar-sweetened beverages

Sugary breakfast cereals

White Bread


other tips

TIPs FOR gROCERy shOPPINg

Have a meal or snack before you head to the 1.grocery store. This will help prevent you from giving into the impulse to buy junk food.Look at and compare the nutritional contents 2.of a food before purchasing it, making sure you get the best product for your health.Start at the perimeter of the store. Fill your cart 3.with produce and lean meats. The inner aisles are filled with processed foods. Try to keep these choices to a minimum.Make a grocery list. By preventing browsing, 4.you’ll reduce choosing impulse buys, get those foods that are needed to prepare your meals for the week, and save time.Check the expiry dates to make sure your 5.foods are fresh.

FLaVOuRINg yOuR FOOd

The sample meal combinations listed in this guide are plain, simple and do not involve any fancy recipes. Feel free to “spice up” and season your food to make it more flavorful.

Choose from a wide variety of herbs, spices and seasonings such as pepper, garlic powder, oregano, parsley, sage, thyme, dill, ginger, chopped onion, paprika, and any no-sodium seasoning mix. You can also try low or non-caloric condiments and sauces such as low calorie marinades, salsa, cinnamon, or artificial sweeteners. None of these items will alter the percentages or your caloric intake significantly.


estella hom’ssuper fast fat loss diet

THE SuPEr FAST FAT LOSS dIET

BEFORE aFTER

To optimize the fat burning effects of your workouts, build lean muscles, and shed that muffin top, having a proper nutritional program in place is important.

This diet includes:

High consumption of fruits, vegetables, sweet potatoes, beans, and nuts•Olive oil as an important Essential good fat source•Low fat dairy products, fish and poultry are consumed in low to moderate amounts, •and little red meat is eatenEggs consumed up to four times a week•

You’ll find that the plan includes lots of traditional Mediterranean and Asian dishes, as well as a few Western favorites.


7-days OF mEdITERRasIaN EaTINgDay 1

Breakfast Blueberry protein shake

Mix in blender: 1 scoop of Whey Protein Powder, half cup of blueberries, 4oz of skim, soy, or almond milk, & 5 ice cubes

AM Snack 20 raw pecan halves and a handful of Goji berries

Lunch Turkey + Mixed Green Salad

4oz of roasted turkey breast on top of 1 cup mixed greens, chopped cucumber, sliced mushrooms, and shredded carrots tossed in a low fat Italian dressing.

PM snack 4oz of low fat yoghurt with a half cup of strawberries

Dinner Fish Fillet + Asparagus You’ll need: 4oz of fish fillet, 1tbsp chopped garlic, 1/4 tsp chopped fresh thyme, 1/4 chopped tomato, 1/2 juiced lemon, 2 cups asparagus, 2 tbsp water, 1 tsp balsamic vinegar, 1 tsp olive oil.Preheat oven to 450°. Place fish on 2 large pieces of aluminum foil, with 2 tablespoons of water to provide steam, top with tomato, chopped garlic, thyme, lemon juice and pepper. Wrap tightly into a pouch and place on a baking sheet. Season asparagus with olive oil, pepper, and balsamic vinegar. Bake together in oven for 20 minutes.

Late snack

1 cup caffeine free herbal tea with lemon or orange wedges

Day 2

Breakfast Strawberry + Banana protein shake

Mix in blender: 1 scoop of Whey Protein Powder, half cup of strawberries, 1 banana, 4oz of skim, soy, or almond milk, & 5 ice cubes

AM Snack Turkey Swiss Rolls Layer and roll together 4oz of deli sliced roasted turkey breast with 1 slice of low fat swiss cheese.

Lunch Tuna + Mixed Green Salad

Toss together: 1 cup mixed greens, sliced red peppers, diced tomatoes, cucumber, 4oz of flaked tuna, and 1 tbsp of low fat dressing of choice.

PM snack 20 raw pecan halves or almonds + handful of Goji Berries

Dinner Grilled Chicken with Spinach

You’ll need: 4oz skinless chicken breast, 2 cloves garlic, 1tbsp chopped Rosemary, 1 tsp olive oil, 1 tsp balsamic vinegar, 2 cups spinach, chicken broth.Recipe: Season chicken with olive oil, balsamic vinegar, garlic, rosemary, salt, & pepper. Grill on medium heat. Cook the spinach in chicken broth, drain, & serve.


Day 3

Breakfast 3 egg white cheese omelette with Broccoli

You’ll need: 3 egg whites + 1 yolk , beaten, 1oz low fat swiss cheese, 1/2 cup of broccoli, 1/2 cup of sliced mushrooms. Recipe: Beat eggs and swiss cheese in a bowl, grill broccoli and mushrooms in olive oil then mix in the egg.

AM Snack 2 mandarin oranges with 4oz low fat yogurt

Lunch Grilled Shrimp Caesar salad

You’ll need: 1 1/2 cups of Romaine lettuce, 1 tbsp, light Caesar dressing, 4oz peeled, de-veined shrimp, seasoning of choice, 1 lime, 1tbsp grated Parmesan cheesePreheat grill or grill pan, squeeze lime over shrimp and season. Cook Shrimp 3 minutes or until done. Toss romaine, parmesan, and Caesar dressing with the shrimp.

PM snack Chocolate Protein Shake

Mix in blender: 1 scoop of chocolate whey protein powder, 4oz skim, soy or almond milk, & 5 ice cubes

Dinner Tuna steak + Bok Choy You’ll need: 4oz tuna steak, 2 tbsp. soy sauce, 1 tbsp chopped scallions, 1 mist of cooking spray, 2 cups bok choy. Preheat skillet, lightly mist pan surface with cooking spray, and cook tuna approximately 2 minutes per side or to desired doneness. Stir fry bok choy, then serve with tuna and add soy sauce and scallions.

Day 4

Breakfast Mixed Berry Protein Shake

Mix in blender: 1 scoop whey protein powder, 1/2 cup mixed berries, 4oz almond, soy or skim milk with 5 ice cubes

AM Snack Turkey Swiss Rolls Layer and roll together 4oz of deli sliced roasted turkey breast with 1 slice of low fat swiss cheese.

Lunch Chicken Salad Toss 1 cup romaine lettuce, 1/4 cup chopped celery, sliced red peppers, 1/2 cup sliced mushrooms, 1 tbsp. balsamic vinaigrette, with 4oz grilled chicken breast

PM snack 20 raw pecan halves or almonds + handful of Goji berries

Dinner Steak & Veggies You’ll need: 4oz eye of round steak, 2 tbsp vinegar, 1 tbsp olive oil, 1 tbsp chopped fresh garlic, 1 mist of cooking spray, 1 cup asparagus, 1/2 cup carrots, salt and pepperPreheat grill or grill pan. Place steak in a plastic storage bag and add garlic, vinegar and oil and marinate. Lightly mist grill surface with cooking spray and cook steak approximately 5 minutes per side. Steam asparagus and carrots, then serve with steak.


Day 7 is a free eating day. A free eating day does not mean a pig out day. A Free Day means less structure and an opportunity to have some pasta or other favorite foods of your choice. Go out and Enjoy a brunch or BBQ with friends and family.

Day 5

Breakfast Cheese Omelet You’ll need: 3 egg whites + 1 yolk, 1 cup of spinach, 1/2 cup sliced mushrooms, 1oz low fat cheddar cheese.Beat the eggs and cheese in a bowl. Cook spinach and mushrooms in a pan, beat into the egg mix, then fry in a pan lightly misted with cooking spray.

AM Snack Blueberries and Yogurt Mix 5oz low fat yogurt with 1/2 cup of blueberries

Lunch Tuna Salad Toss together 1 cup baby spinach, 1/4 cup chopped cucumber, 1tbsp lite vinaigrette, 4oz can of flaked tuna (packed in water).

PM snack 20 raw pecan halves or almonds + handful of Goji berries

Dinner The Easy Chicken Dinner

You’ll need: 4 oz of chicken breast, 2 tbsp lemon juice, 2tbsp chopped scallions, 1 mist of cooking spray, 2 cups spinach. Preheat oven to 375°. Lightly mist a large piece of aluminum foil with cooking spray, pile spinach in the center, and sprinkle scallions over the spinach. Place chicken in the center of the spinach arrangement and drizzle lemon juice over the top. Wrap tightly into a pouch. Cook for 30 minutes to 45 minutes.

Day 6

Breakfast Strawberry protein shake

Mix in blender: 1 scoop whey protein powder, 1/2 cup sliced fresh strawberries, 4oz almond, soy or skim milk with 5 ice cubes

AM Snack 20 raw pecan halves or almonds + handful of Goji berries

Lunch Chef’s Salad 1 cup romaine lettuce, 1/2 cup chopped cucumber, 1/2 cup sliced mushrooms, 1/2 cup chopped broccoli, 1 tbsp balsamic vinaigrette, 2 oz sliced turkey breast. Toss.

PM snack Turkey Swiss Rolls Layer and roll together 4oz of deli sliced roasted turkey breast with 1 slice of low fat swiss cheese.

Dinner Dijon Chicken + Broccoli

You’ll need: 4oz chicken breast, 2 tbsp Dijon mustard, 1 mist cooking spray, 2 cups chopped broccoliPreheat oven to 375°. Lightly mist a large piece of aluminum foil with cooking spray, place chicken in the center, brush with Dijon and wrap tightly into a pouch. Cook for 30-45 minutes. Steam broccoli and serve with chicken.


THE “MEGA rIPPEd MuSCLE” 50 dAY nuTrITIOn PrOGrAM

ryan shanahan’s“meGa ripped muscle”

50 day nutrition proGram

As previously stated in the general guidelines in this guide, a sound nutritional program is instrumental when it comes to building muscle, enhancing performance, and melting fat. The bottom line is that nutrition involves the proper manipulation of these three macro nutrients: Protein, Carbohydrates and Lipids (fats).

PROTEIN

It goes without saying that protein is fundamental when it comes to building muscle and the #1 macro nutrient you be concerned with while on this program.

While on ‘Mega Ripped Muscle’ program, aim to consume at minimum one gram of protein per pound of body weight per day. Space your protein intake over 4-6 meals per day.

Choose these high quality protein sources:

Whey protein Powder•Chicken Breasts•Steak- eye of round cut•Fish•Eggs•Skim milk•Low fat cheese•


CaRBOhydRaTEs

Carbohydrates serve as a major energy source for the body, therefore, carbs are an absolutely essential component of any serious muscle gain diet. Without adequate carbohydrate intake, energy levels will be compromised and muscles will take on deflated balloon appearance — definitely something you don’t want.

While on the ‘Mega Ripped Muscle’ program, aim to consume 3 grams of carbohydrate per pound of body weight per day, again divided over 4-6 meals/day.

Choose high quality, slow burning carbs like:

Oatmeal•Bran Cereals – low sugar brands•Sweet Potatoes•Whole grain breads•All vegetables•Chick Peas•

The above list of carbs are excellent choices to help give you that solid muscle appearance.


LIPIds (FaTs)

Lipids constitute the principal structural material of living cells. Essential fats have an important role in a muscle gain diet and the best sources are:

Flax Seed Oil•Fish & Fish Oils•Raw Nuts•

While on the ‘Mega Ripped Muscle’ Program , it’s highly recommended that you increase your intake of essential fats, while reducing your intake of saturated fats and trans-saturated fats (French fries). Add flax seed oil to salads, eat fish at least 3 times per week and eat nuts like Raw almonds and walnuts as snacks.

suPPLEmENTs

The harder you train the more supplements you require. Your ‘Mega Ripped Muscle’ Supplement Shopping List:

Multi Mineral & Vitamin packsExercise performance can be impaired if the body’s vitamin and mineral requirements are not met. This is why the active person must add extra vitamin and mineral intake in order to keep in tip-top shape!

New Zealand Whey Protein PowderWhey Protein powder is a crucial component for everyone looking to shape and tone, or build some serious muscle. Whey from New Zealand is #1 due to the fact that New Zealand has very strict quality control.

Fish Oil tablets and Flax OilA brand new study in Australia tested the effects of fish oil and exercise on body fat composition. The recent study actually demonstrates that fish oil does indeed produce fat loss.

Cell Volumizer powder mixCell volumizers have become commonplace in the bodybuilding supplement world in recent years. And for good reason. They work by transporting vital nutrients into the muscle cells. By doing this, you experience the visual effects of increased muscle fullness and vascularity along with the ability to train more intensely for longer periods of time, without tiring. A Must Buy.


hERE Is a samPLE OF 6 mEaLs FOR ONE day:

Meal #1 approx 8:00 am1/3 cup of bran buds cereal or Oatmeal1 cup of skim milk6 egg whites hard boiled or scrambled1 apple500ml of water – coffee optional

Meal #2 Mid Morning approx 10:30 am2 slices of low fat cheese2 slices of whole grain bread1 banana500ml of water

Meal #3 lunch approx 1:00 pm1 grilled chicken breast1 cup of brown riceLarge mixed greens salad with tomatoes, cucumbers, red peppersFat free Italian vinaigrette500ml of water

Meal #4 Mid Afternoon snack approx 3:30pmHandful of Raw almonds or Walnuts500ml of water

Meal #5 Dinner approx 6:00 pm6oz grilled tuna steak or eye of round steak1 cup of chick peas or black beans2 cups of steamed broccoli500ml of water

Meal #6 Early evening approx 3 hours before going to sleepProtein Shake mixed with Skim milk or water2 tablespoons of Flax seed oil


kettlebell bootcamplinks

www.KBellBootcamp.com

To purchase kettlebells, visit:

www.UltimatelyFit.com

Your Bootcamp Sergeant:

www.RyanShanahan.com


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