The New Vanilla Shakeology has finally arrived.  It has been a long time coming as well.  Back at the 2010 coach summit, Carl Daikeler (the CEO of Beachbody), announced that Vanilla Shakeology may never happen.  This was due the the fact that it is extremely difficult to get an Organic Vanilla flavor without cutting the corner of product quality that Shakeology stands for.  But, at this years coach summit, Beachbody announced that they finally found a way to make Vanilla a reality.  The journey took them all the way to Madagascar but they cracked the code.  We now have an awesome Vanilla Shakeology.

What Is Shakeology?

For those of you who don’t know what Shakeology is in the first place, let me explain.  Shakeology is a meal replacement, whole food, high protein shake that is a daily dose of dense nutrition.  It is something that I have been using everyday for the last 3 years.  But believe it or not, I wasn’t always sold on it due to the price.  At $120 per bag, ( $4 per serving), I didn’t think think I could fit it into my budget . But MY Coach showed me how to use it…as a meal replacement.  I realized that if I replaced my pre-workout protein bar ($3) and my multivitamin ($1) that it would equal my cost!  I also realized that the VALUE of nutrition that I would receive from Shakeology would be much greater than a protein bar.  I also decided that I would use it for Lunch occationally which ended up saving me $6 each time I did it!  I still wasn’t convinced however.  So I decided to keep my schedule completely the same except for adding in Shakeology for 30 days.  I was amazed by my results.  I had gone from 8% body fat to 6% and went from 160lbs to 162lbs!  Muscle gain and fat loss!  I was hooked.

Shakeology is by far the healthiest meal I have all day.  I believe in it so much that I have everyone that I care about the most (my wife, mom, dad, friends, etc) using it.  I also now recommend it for everyone going through any Beachbody programs like P90X, Insanity, TurboFire, Body Beast, T25, and for those I Coach (if I’m not your Coach yet, click here, it’s free to sign up).

Vanilla Shakeology Review

Back to Vanilla Shakeology.  I was lucky enough to be able to try it as soon as it was announced at the 2013 Coach summit this year.   I have already tried it over 5 times and can tell you that it is already one of my favorite flavors.  I would put it either tied or right behind Chocolate Shakeology.

Taste:  The taste of Vanilla Shakeology is smooth and settle.  It has a very nice, not too sweet, Vanilla flavor with a hint of Cinnamon.   This combo blends extremely well with Milk, Almond Milk and rice milk.  I also like the fact that I can use a vanilla protein powder with it and it makes it taste great as well.

Overall I would say that Vanilla is definitely a flavor that I will use often.  For me, it is definitely worth trying.

Vanilla Shakeology Recipe

There are a ton of recipes to try but right now, this is my favorite.

• 12 oz of Unsweetened Vanilla Almond Milk
• 1 Scoop / Packet of Vanilla Shakeology
• 1 Scoop Vanilla Protein powder
• 1/2 Banana
• 1 cup of ice

Vanilla Shakeology Samples

Want to try Vanilla Shakeology?  There are two ways to do so.  First, you can take up Beachbody on their “Bottom of the Bag” guarentee…this means that you can try the whole bag of Vanilla Shakeology risk free.  If you try the whole thing and are not satisfied then you can just call up Beachbody Customer Service and they will refund you your Money!  It’s a great way to try it for 30 days to see the full effects.

I also have samples of Vanilla Shakeology that I will be sending out every week or so.  In order to receive a free Vanilla Shakeology Sample you have to visite the Shakeology Sample Page Here.  There are some easy requirements to receive it.

1. I have to be your Beachbody Coach! If not, click here.
2. You have to be SERIOUS about purchasing if you like the taste! I have no issue with sending out the sample, but if you don’t plan on purchasing if you like the taste, please don’t request one because it does cost me about $10 to send out a sample. This is something that I’m confident will work for you because of how it did for me, my family, friends, and the other people I coach, so please only request one if you’re really looking to make a change in your health! To request one, either contact me on my Facebook Page or email me at scal11083@beachbodycoach.com

How to Buy Vanilla Shakeology

Buying is vey easy.  Just Click on the link below.  Select your flavor.  Select if you want to get Monthly Auto Ship (which gives you free shipping) or a 1 time order.  Add it to your cart and check out!

Believe it or not, Creatine is one of the most popular sport nutrition supplements of all time and it is actually one of the most studied in history, even more than protein.  Even though it has been used as a sports supplement for over 30 years there is a ton of controversy surrounding it.  I for one, was terrified of it when it was first recommended to me.  After literally studying it for months I decided that it was a safe and effective supplement that, taken with the correct amounts, can help with strength and power.

What I want to share with you today is a great article all about Creatine, how it works, the benefits, side effects and how to take it.

Below is a great article written by Dave Slagle.  Please took a look!

What is creatine and what does it do?

Creatine (or methyl guanidinoacetic acid) is a combination of three amino acids: arginine, glycine, and methionine. It was first discovered in 1832 by the French scientist Michel Eugene Chevreul while he was researching the skeletal muscle system. Creatine is naturally produced in the liver, kidneys, and pancreas. A normal, active person produces about two grams daily, and most people consume an additional gram or two from fish, beef, chicken, and dairy products. Creatine is stored in the muscles as creatine phosphate, which plays an important part in the adenosine triphosphate (ATP) energy cycle that supplies energy to human muscles. During exercise, as the stored ATP begins to run low, creatine phosphate (CP) is then broken down into creatine and phosphate, replenishing ATP for greater energy and contractile strength.

What are the benefits of using creatine?

Research shows that creatine supplements are most effective for people who want to gain muscle strength, muscle tone, or engage in explosive sports like powerlifting, rowing, or sprinting. Many people falsely believe that creatine is only good for bulking up and that using it will stop them from losing body fat. The truth is that creatine volumizes the muscle, increasing muscle tone, which may increase the metabolic rate and accelerate fat loss. Volumization means the storage of extra water in the muscles, allowing the user to have harder muscle contractions, or more strength.

The trick is that volumized muscles will show up as extra pounds on the scale. No, that doesn’t mean you gain fat; it means you gain muscle. Obviously, if you’re looking to build or tone muscle and gain strength, that’s a good thing.

What about side effects?

There are no documented research studies showing that consuming creatine causes any serious adverse side effects. However, during scientific research studies some test subjects reported that while supplementing with creatine, they experienced two noticeable issues. The first was subcutaneous water retention, or a bloated appearance. This can be chalked up to creatine’s poor solubility. The second was gastrointestinal distress (gas, stomach bloating, and even diarrhea). This occurred when creatine was consumed in excessive doses. The reason for this is most likely creatine’s high acidity.

Although these problems are temporary, they may be completely eliminated by lowering the dosage of creatine and taking it (with nonacidic juice) in divided doses throughout the day. Some people might also look at cell volumization as a negative side effect because it can stall weight loss. “Creatine does not impede fat loss—far from it,” explains Steve Edwards, Beachbody Director of Results. “However, it does not at all aid weight loss and will even offset it in some ways. You do hold on to more water weight with creatine as part of the cell volumization to increase CP stores. This is why we don’t recommend it for everyone.”

Most people will gain between two and four pounds in the first few weeks of using creatine, but human studies have shown that this extra water volumizing in the muscles may increase protein synthesis, leading to the growth of muscle fibers as well.

What is the best way to take a creatine supplement?

Scientific research shows that the best way to increase the uptake of creatine is by creating an insulin spike. Insulin is an extremely anabolic hormone that transports nutrients into the muscles. The best way to create an insulin spike is by taking a serving of creatine monohydrate powder (like MAX Creatine) and chasing it with a glass of nonacidic juice (grape juice is the most popular), with dextrose based recovery drink like P90X Recovery Drink , or by using creatine products that are mixed with simple carbohydrates such as Beachbody Strength and Muscle Men’s Formula. If you’re looking for more control over your sugar intake, you want to mix your creatine with another supplement, or you want to skip the sugar entirely (the creatine will still work, albeit not as well), try a pure creatine monohydrate like MAX Creatine .

On a final note, postworkout is also an excellent time to supplement creatine, because your blood sugar and glycogen are low. So, as the dietary sugars replenish those, they do double duty by rushing creatine to muscle.

For some reason, creatine has become one of the most complex sups to learn about—but it doesn’t have to be. It’s safe, naturally occurring, and it works. Consider adding creatine to your supplement regimen if you want to gain muscle or increase muscle tone, power, and strength.

By Dave Slagle

Resources:

• Bahrke, M.; Yesalis, C.; Creatine As an Ergogenic Supplement, Ch. 15. Performance-Enhancing Substances in Sports and Exercise, 1st edition; Human Kinetics: Champaign, Illinois, 2002; 175-209.
• Nutrition. 2004 Jul-Aug;20(7-8):609-14. Scientific basis and practical aspects of creatine supplementation for athletes. Volek JS, Rawson ES Source Department of Kinesiology, University of Connecticut, Storrs, Connecticut 06269, USA.
• Sports Med. 2005;35(2):107-25.Creatine supplementation and exercise performance: recent findings. Bemben MG, Lamont HS. Neuromuscular Research Laboratory, Department of Health and Sport Sciences, University of Oklahoma, Norman, OK 73019, USA
• Casey, A. et al. Creatine Ingestion Favorably Affects Performance and Muscle Metabolism During Maximal Exercise in Humans. Am. J. Physiol., 1996, 271, 31-37
• J Strength Cond Res. 2009 May; 23 (3): 818-26. Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output. Herda TJ, Beck TW, Ryan ED, Smith AE, Walter AA, Hartman MJ, Stout JR, Cramer JT. Department of Health and Exercise Science, University of Oklahoma, Norman, Oklahoma, USA.
• J Strength Cond Res. 2003 Nov; 17 (4): 822-31. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Rawson ES, Volek JS. Department of Exercise Science and Athletics, Bloomsburg University, Bloomsburg, Pennsylvania 17815, USA.
• Int J Sport Nutr Exerc Metab. 2003 Mar; 13 (1): 97-111. Creatine supplementation: a comparison of loading and maintenance protocols on creatine uptake by human skeletal muscle. Preen D, Dawson B, Goodman C, Beilby J, Ching S. Department of Human Movement and Exercise Science at The University of Western Australia, Crawley, W.A., Australia, 6009.

What Does Coach Sean Take?

You might have seen in the past that I have been a fan of Kre-Alkalyn as well as Con-Crete.  Unfortunately both of these forms of creatine have very little if not any scientific evidence to back them up.  My recent research as shown that Kre-Alkalyn has been shown to be ineffective as you can see in this arcticle, Kre-Alkayln vs Creatine Monohydrate .  My recommendation is to use what has been shown over and over again to be safe and effective…Creatine Monohydrate.  This is what I have been currently doing and will do from now on until further studies can be shown.  I have used Con-Crete in the past and liked it however so the choice is yours.  5g per day of creatine monohydrate is what I take for my height/weight.  You can use up to 10grams of you are over 200lbs.  Please make sure you read the label and contact your doctor if you have medical conditions related to your kidneys or any other health/medical problems.

What do you think?  Are you currently taking Creatine?  What has worked for you?  Please ask all your creatine questions below!

The Beachbody Ultimate Reset program has now been released.  The Beachbody Ultimate Reset is a 21 day cleanse/detox program that Beachbody develop so that we can “Reset” our bodies from all the toxins that we encounter on an everyday basis.  Even though the body is extremely resilient, our bodies have been pushed to the limit by pollution, pesticides, preservatives, chemicals, and toxins contained in nearly every item that makes up our modern world. These harmful items disrupt the normal function of our organs and bodily systems, which, in turn, weakens our immunity, hinders metabolic activity, and creates imbalances that can lead to health problems.

The more I have learned about the Beachbody Ultimate Reset program the more intrigued I have become.  I haven’t seen a program like this before.  It’s NOT a “cleanse” in the sense of what you have seen the latest celebrity make famous.  It is a 21 day, Holistic, detoxifying vegan style diet that comes with supplements, recipes, and dvds that help you with each stage of the detox.  The only thing that hold me back from trying it is that it is suggested that you stop rigorous exercise for the full 3 weeks but you can use Tai Cheng.  If it wasn’t for that I would jump on this thing immediately.  The feedback that I have heard has been great so far.  Nothing but good this.  Here is all the info you need on the Beachbody Ultimate Reset below…

YES…Reset My Body!

What is the Beachbody Ultimate Reset?

The Ultimate Reset is a complete, 3-phase daily program that provides you with everything you need to Reclaim your body’s natural balance, Release the harmful materials you may be storing within you, and Restore your system to its maximum health.

Balance Body Chemisty :  Constant consumption of preservatives and chemical-laden foods along with exposure to toxins and pollution impair normal body processes. During Phase 1, you’ll balance your body chemistry with four of the six supplements in order to optimize its systems. This will also reduce cravings or dependencies on items such as sugar or caffeine.

Remove Toxins & Reset Digestion:  In Phase 2, you’ll be reversing the effects of poor habits, unhealthy foods, and environmental toxins. You’ll modify your diet so that your digestive system won’t have to struggle, and digestive problems you may have experienced before such as bloating and indigestion will be significantly reduced as your gasotrointestinal tract is cleansed.

Rejuvenate Your Health:   When you reach Phase 3, you will experience a profound positive change in your mood and energy level. During the final week, you’ll eat foods of high-nutritional value whose nutrients are easily absorbed and return healthy bacteria to your freshly scrubbed digestive tract with pre- and probiotics. This will set you on the path to long-term healthy living.

With the Beachbody Ultimate Reset™ you get these benefits:

• Stronger immune system
• Increased energy and more endurance
• Better digestion, metabolism and weight loss
• A more positive mood and mental clarity

Principles of Burning Fat

Focus on the RIGHT Type and Amount of Protein/Carbs/Fats

1. Protein: Protein is critical for building muscle as well as an energy source. Your protein will be high with this diet. It will consist of up to 50% of your daily calories. Lean Protein Sources include: Grass Fed Lean Beef, Chicken, Fish, Eggs, Dairy (cottage Cheese, Greek Yogurt), Whey Protein.

2. Carbs: Carbs are your bodies main energy source. In this plan, you will see a reduction of carbs, roughly 25%-30%, which will help you to make your body utilize body fat as energy. Complex Carbohydrates include: fibrous fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, sweet potatoes, brown rice, wild rice, quinoa, etc but keeping these carbs to 1-2 servings per day.

3. Fat: Healthy fats are crucial for many functions of the body, including hormone balance and protein synthesis. It is crucial you get adequate healthy fats in your diet, 20%-30%. Healthy Fats include: Avocado, Nuts, Seeds, Olives, Olive Oil, Fatty Wild Fish (salmon, sardines, anchovies) , etc.

4. Total Calories and Ratios: This will differ from person to person but I aim for roughly 12 calories per pound of body weight and roughly 45-50% protein, 25-30% carbs and 20-30% fat. This works very well for me. For example 170lbs x 12 = 2040 calories.

5. Nutrition Timing: Time is important. Protein should come throughout the day. Roughly every 2-3 hours. I try to base most of my carbs around breakfast and my workout. This helps me to get the most out of my workouts, aiding in energy and recovery. As the day goes on I focus more on veggies, protein and fat.

6. Hydration: This is a very important principle that is often overlooked. You should shoot for about a gallon of water per day. You also want to watch your sodium intake. Grab a big water bottle and take it with you where you go.

7. Log Your Food! You can’t reach your goal if you don’t have a plan. Log your food to make sure you are on the right track. Don’t guess. Guessing will just lead to frustration. Check out my post about logging your food for easy ways to do it.

Sample Diet (Resistance/Strength Days)

Pre-Workout Meal (upon waking)

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat
- 1 Apple or Oatmeal = 100 cal, 0g protein / 24 g carbs / 0gfat
- E&E Pre-Workout (15 mins before workout) = 40 cal, 0g protein/ 6g carb / 0g fat

- L-Carnitine

-CLA

Post Workout Meal

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat

- R&R (Results & Recovery Drink) = 220 cal, 15 g protein / 40 g carbs / 1 g fat

BreakFast

- 2 Whole Egg, 3 Egg White Omlette = 220 cal, 27 g protein / 0 g carb / 13 g fat

- Ezekiel Sproated Whole Grain Toast = 80 cal, 4 g protein / 15 g carb / 1 g fat

- Organic Light Cheese = 60 cal, 6 g protein / 0 carb / 3 g fat

AM Snack

-Shakeology = 150 cals, 18g protein / 17 carb /1g fat

- 4 oz Organic Skim Milk + Water = 40 cal, 4 g protein / 6 g carb / 0 g fat

- Omega 3s (2-3 gram)

Lunch

- Chicken 6 oz. =220 cals / 35g protein /1 g carb/5g fat

- Avocado = 100 cals 1g protein /5 g carbs / 9 g fat

- Salad = 30 cal, 0 g protein / 3 g carbs /4 g fat

PM Snack

- Quest Bar = 170 cal, 20 g protein / 24 g carb / 7 g fat

Dinner

- 4 0z Chicken = 220 cal, 30 g protein / 0 g carbs / 5 g fat

- Broccoli (cooked) = 100 cal, 4 g protein / 14 g carbs / 5 g fat

Evening Snack

- Greek Yogurt (plain, non-fat) = 120 cal, 22 g protein / 7 g carb / 0 g fat.

- Almond Butter = 100 Cal, 4 g protein / 3 g carb / 9 g fat

OVERALL = 2200 calories / 240 g protein / 170 g carbs / 62 g fat ( approximately 45% protein, 30% carbs, 25 % fat

;

Sample Diet (Cardio Days)

Pre-Workout Meal (upon waking)

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat

- E&E Pre-Workout (15 mins before workout) = 40 cal, 0g protein/ 6g carb / 0g fat

- L-Carnitine

-CLA

Post Workout Meal

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat

- R&R (Results & Recovery Drink) (1.5 scoop) = 165 cal, 7 g protein / 30 g carbs / 0 g fat

BreakFast

- 1 Whole Egg, 4 Egg White Omlette = 160 cal, 27 g protein / 0 g carb / 8 g fat

- Ezekiel Sproated Whole Grain Toast = 80 cal, 4 g protein / 15 g carb / 1 g fat

- Organic Light Cheese = 60 cal, 6 g protein / 0 carb / 3 g fat

AM Snack

-Shakeology = 150 cals, 18g protein / 17 carb /1g fat

- Omega 3s (2-3 gram)

Lunch

- Turkey 6 oz. =220 cals / 35g protein /1 g carb/5g fat

- Avocado = 100 cals 1g protein /5 g carbs / 9 g fat

- Salad = 30 cal, 0 g protein / 3 g carbs /4 g fat

PM Snack

- Quest Bar = 170 cal, 20 g protein / 24 g carb / 7 g fat

Dinner

- 6 0z Salmon = 260 cal, 44 g protein / 0 g carbs / 9 g fat

- Broccoli (cooked) = 100 cal, 4 g protein / 14 g carbs / 5 g fat

- Mixed Green Salad = 10 cal, 1 g protein / 2 g carb

Evening Snack

- Casein Protein (1 scoop) = 120 cal, 23 g protein / 4 g carbs / 1 g fat

- Walnuts (1/2 serving) = 100 Cal, 4 g protein / 3 g carb / 9 g fat

OVERALL = 2000 calories / 245 g protein / 125 g carbs / 62 g fat ( approximately 50% protein, 25% carbs, 25 % fat

One of the main questions that I get asked consistently is in regards to nutrition.  I believe that nutrition is the KEY to getting extreme results with any fitness program that you choose.  Each program (P90X, Insanity, TurboFire, PUMP, etc) comes with a great nutrition plan that you should read and follow.  But, I know that those guides don’t provide all the answers so I wanted to make sure I gave an easy, step by step guide to start you off of the right track.  If you struggle with Knowing what to eat, how much to eat, and when to eat it, for your specific goals (fat loss or muscle gain) then this post will be for you!

Getting Started…

1.  Read the nutrition guide.  This may seem like an obvious starting point but most people that come to me for help skip this entirely.  The first thing that I did to get my results was read the nutrition guide that came with P90X.  This guide was my food “bible” for the full 90 days.  I read it front and back many times over to make sure that I was keeping on track and eating the right foods.

There are a few things that you should focus on while reading the P90X nutrition guide.

1. How many calories you should be consuming for your body type, height, weight and goals.
2. The percent (%) of calories that you should consume from the macro-nutrients Protein, Carbs, Fat.
3. What types of foods you should be eating.  You should be concentrating on Lean Proteins, Complex Carbs, and Healthy Fats.
4. How many grams of each macro-nutrient (Protein, Carbs, Fat) you should be eating each day based on the percent (%) that is recommended in the guide.

2.   Calculate Your Calories for your goals

I am a big fan of knowing how many calories/day you are currently eating vs how many calories a day you SHOULD be eating.  This is a very easy exercise that you can do that will show you exactly what you are doing wrong and how to fix it.  The easiest way is to log your food online!  Once you determine that you are now ready to calculate the amount of food you should be eating for your designed goal of fat loss and lean muscle gain.  This is how you do it…

1. Calculate your Resting Metabolic Rate (RMR):  BODY WEIGHT (LBS) x 10 = RMR
2. Calculate your Daily Activity Burn (DAB):  RMR x 10% = DAB
3. Determine your Calories Burned from your Daily Exercise (DE) =   For P90X, Insanity and TurboFire workouts the average = 650 calories/workout
4. Determine your goal.  If you want to Lose Weight then you will run a Calorie Deficit (CD) and you will subtract -500 calories/day.  If you want to Gain Weight you will Add Calorie Surplus (CS) of +500 Calories/day
5. Determine your Daily Caloric Target (DCT):  RMR + DAB + DE +/- CS/CD = Daily Caloric Target (DCT)
6. Determine your Nutrition Level:  LEVEL A (1800 calories/day) = 1,800-2,399 DCT,  LEVEL B (2400 calories/day) = 2400-2999 DCT, LEVEL C (3000 Calories/day) = 3000+ DCT .
   
7. Example for a 180 lb male that wants to lose fat:  180 x 10 = 1800 (RMR),  1800 x 0.10 = 180 DAB,  1800 + 180 + 650 – 500 = 2130 DCT, so This person would be Level A or 1800 Calories/day

3.  Choose your Protein/Carbs/Fat Ratios (The THREE Phases)

Now that you have determined how much food you should be eating, it is now time to choose which ratios of Protein/Carbs/Fat is best for you.  The P90X nutrition guide is divided into a 3 phase plan that is built to help maximize your fat loss and muscle building results.  These ratios are meant to be a guide, not an exact science.  Use this as a guide for how much of these macro-nutrients you should be eating per day.  These 3 phases are:

1. Fat Shredder  50% Protein / 30 % Carbs / 20 % Fat:   This high-protein phase is designed to teach you about your body’s relationship with carbohydrates.  The lack of carbs in your diet will cause your body to look for other resources energy…primarily body fat.  If you have a lot of fat to burn then you can be on the fat shredder phase for a longer period of time.  If you have little body fat to burn then you should feel the effects more quickly and move onto phase 2.  I recommend not being on the fat shredder diet longer than 6 weeks or if your workouts start to suffer from lack of energy.
2. Energy Booster  40% Protein / 40% Carbs / 20% Fat:  This is the diet that seems to work the best for me and the one that is considered the “middle of the road”.  My body responded very well to the balance of carbs and protein.  Using this ratio will still give you plenty of protein for building muscle while at the same time give you more carbs to help with energy and performance.
3. Endurance Maximizer 20% Protein / 60% Carbs / 20 % Fat or 25% Protein / 50% Carbs / 25% Fat:  This phase is for those who have now gotten in great shape and are looking for extra fuel for performance.  I would only recommend this phase to those who have gone through at least 60 days of P90X, Insanity or TurboFire.  This is more of an athletic diet that will utilize carbohydrates as fuel.

Tips:  If you are very thin then you can go right to 40/40/20.  If you are ultra fit, then you can use 40/40/20 or 25/50/25.  If you are looking to burn belly fat then try 50/30/20 for at least 2-4 weeks.

How to determine the amount of Protein/ Carbs / Fat in grams for the appropriate Ratios

I will use 2,000 calories/day as an example

2,000 cals x 50% protein = 1,000 cals protein.  Protein is 4 cal per gram, so 1,000 cals / 4 cal per gram =  250 g protein

2,000 cals x 30% carbs = 600 cals carbs.  Carbs are 4 cal per gram, so 600 cals / 4 cal per gram = 150 g carbs

2,000 cals x 20% fat = 400 cals fat.  Fats are 9 cals per gram, so 400 cals / 9 cal per gram =  45 g fat

4.  What To Eat

Protein:  Protein is made up of amino acids, which are primary building blocks for muscle, skin and bones.  You should focus on LEAN Proteins.  Staying away from protein that is high in saturated fat like Fatty Cuts of Steak.

• Chicken breast, turkey breast, white fish, shellfish, lean red meat (example: top round, fillet minion), lean game meats (examples: bison, venison, etc), egg whites and whole eggs, whey protein.  If you are trying to get lean and build lean muscle then you want to focus on the leanest proteins possible (egg whites, chicken breast and white fish), in order to control calories. There are also some vegan options like Tempeh and Seitan.

Carbohydrates (Carbs):  Are the body’s primary energy source.  You want to focus on Complex Carbs and stay away from Simple Carbs like White rice, White Flour, White Sugar, Pasta, White Breads, Potato Chips, etc.

• Complex Carbs you should eat are oatmeal (unsweetened old fashioned rolled or steel cut), brown rice, sweet potatoes, yams, and white potatoes, Quinoa, Whole Grains, etc.. You can also have beans, lentils, black eye peas and other legumes.  You should only have Whole Grain breads (Sprouted whole grain is best).

Fat:  Healthy fats are essential for almost every human activity.  They are used for energy, brain function, and protein synthesis.  Fat is not the enemy but should be consumed in moderation.  Stay away from TRANS Fats (hydrogenated oils or partially hydrogenated oils).  Try to limit your saturated fat intake as well.

• Healthy fats you should focus on include Avocado, Olive Oil, Olives, Nuts, Seeds, Flaxseeds, Pumpkin Seed Oil, Almonds, Walnuts, Canola Oil and Chia.

Veggies + Fruits:  You can and should be having as many veggies as possible.  Having 1-2 servings of fruit is also recommended.  My take is that since these come from the earth and are easily digested and full of phytonutrients then you should eat them with every meal.  It’s almost impossible to gain fat eating green veggies and other fibrous carbs because the caloric density is too low

• Fibrous non-starchy vegetables, green vegetables and salad vegetables, broccoli, asparagus, green beans, spinach, cauliflower, red/green peppers, onions, mushrooms, celery, tomatoes, cucumbers, lettuce and other leafy greens.

Tip:  Base your meals around Lean Protein and Veggies and you will see results.  Lean protein + Fibrous Carbs is the world’s most no-brainer diet to get ripped.

5.  When to Eat

This can be a blog post in of itself but I will keep it simple.  Eat Often!  I am a fan.  Try to have a meal or snack every 2-3 hours.  This has helped me to keep myself full throughout the day, even when trying to cut to lose body fat.  It helped keep my metabolism working and it also provides protein (amino acids) to the muscles through the course of the day as well.  Try to keep your meals to 5-6 per day.  An example of this can be shown below.  It is important to be consistent with your diet.  Better results come to those who eat early and often.  Meaning it is important to have Breakfast everyday as well.

• Example of how I eat:  Breakfast, Snack, Lunch, Snack, Workout, Post-workout Shake, Dinner, snack.  (6 meals)

COACH ADVISE

• Make sure you are avoiding all Junk food.  This is crucial.  You need to rid your house of all fried, fatty, sugary, foods.  Stay away from those high caloric, high sugar drinks.  If you are consuming too many of these then you are not going to see results.
• Stick to your plan!  The more consistent you are with your plan the better and faster your results are going to be.  You get out what you put in.  If you are trying to gain mass and aren’t eating enough calories everyday then you will not reach your goals.   If you are trying to lose body fat yet have cheat meals every chance you get then you will not see those 6 pack abs that you have been looking for.
• Adjust the calories and ratios for your goals but no crash diets!  Nutrition is about trial and error.  Trying things, determining what is working for you and sticking with it.  But it’s also a lifestyle.  You need to approach it like that.  If you are looking to lose weight then adjust your calories to make sure you are in a caloric deficit but don’t go below 1400 (for men) and 1200 (for women).  If you are trying to gain mass then adjust your calories for a surplus.  That surplus might be 500 or it might be 1000.  Start at 500.  Studies show that in order to gain weight you need a surplus of 3,600 calories per week (1 lb gained).  That is equal to 500 calories extra.
• Plan ahead. Those who have a plan in place of what they will eat that day or meal are typically much more successful.  Bring a healthy snack with you if you know you will be away from healthy food.  I bring a protein bar with me where ever I go.  If I have to go to a restaurant for dinner with friends, I look it up online for the nutritional facts and plan what I will have.  Have a plan!
• Don’t Cheat!  Those who cheat don’t get the extreme results of those who don’t.  Having a cheat meal/treat meal once per week needs to be earned.  If you are starting your first 90 days then no cheating allowed!

Ingredients

This is probably the most important category when it comes to protein bars.  Typically an ingredient list in protein bars read like a science experiment, but that is NOT the case with QuestBar.  Each bar has 20 grams of High Quality protein (Whey Protein Isolate, Milk Protein Isolate), Very low in non-fiber carbs, extremly short label (5-6 ingredients) and is made up of actual healthy foods.  Oh and it’s Gluten and Soy Free!  Not bad uh?  These bars are very low in sugar and contain a ton of fiber.  The main fiber source is from IMO fiber (Isomalto-Oligosaccharide), which is a plant sourced fiber that is similar to chicory root fiber, except that it doesn’t cause any upset stomach.  This leaves you feeling full after you eat it.  They also contain Almond and Peanut Butters, depending on the flavor.  You might even see chunks of these nuts in the bar.  The bars are sweetened with Lo Han Guo, which works as and antioxidant and help support the immune system. The low-glycemic nature of Luo Han guo helps maintain health blood sugar levels and aids in weight loss, as well as Stevia.  Which is a natural plant based sweetener.  6 of the flavors use a little bit of sucralose but if you are not a fan of sucrlose, they have recently come out with 5 new all natural line of flavors that have zero in them.  They use erythritol instead, which is a sugar alcohol that doesn’t upset your stomach or impact your blood sugar.  Each bar is around 170-200 calories as well.  Which fits into anyone’s diet.

Rating:  10/10 (one of the cleanest protein bars that I have found)

Taste

For me this  is what makes the bars so great.  The tastes are absolutely awesome.  With 11 flavors you might thing that one would not quite hit the mark but honestly, I love them all.  I can guarantee that you will find a flavor that you love.  They are very wide ranging as well.  They have things basic like Vanilla Almond and Peanut Butter Supreme, and they have different ones you might not see like Peanut butter and Jelly, and Cinnamon Roll (two of my favorites).  Here’s another little tip.  Since these bars aren’t covered in chocolate, you can microwave them and they taste like cookies that just came out of the oven!  Even if you leave it in a hot car for a few mins, there is nothing like having one of these bars warmed up.  Try it!

Rating:  10/10

Effectiveness:

I have been using QuestBars for months now.  I have been very impressed that I have been able to get high quality protein and remain full for hours with these bars.  They have helped me when I have been cutting down as well as when I have been building muscle.  They are as effective as any protein bar that I have had.  The only thing that I wouldn’t do is eat more than 1 per day.  The fiber tends to bind you up if you already eat fairly healthy and get enough fiber as it is.

Rating:  9.5/10

Conclusion:

Well that sounded more like a fan page then a review didn’t it?  Honestly, there isn’t much bad to say about QuestBars.  They have a 99.5% natural line, which has sucarlose(splenda), and a 100% natural line that uses stevia.  They are clean, filling, taste great and will help you with your fitness goals on the road or when you need a quick snack.  And at $2 per bar, you really can’t go wrong here.  These bars are by far the best tasting, clean protein bars I have seen on the market.  I don’t know how they do it.  They are really something to try for yourself and see if you like them.  At roughly 20 grams of protein and 20-25 grams of carbs, 17 grams of fiber and very low sugar, it should fit into your diet very well.  The fat comes from good healthy fat sources and the bars fill you up for hours.  QuestBar is hitting it out of the park and they are truly doing things with the consumer in mind.

Overall Rating:  10/10

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Here are the Tropical Shakeology Ingredients and Nutrition facts:

Click Here to Try Shakeology!

Whole Food Based!

Another great aspect of the Tropical Shakeology Ingredients is that it is completely whole food based.  You won’t find any synthetic vitamins/minerals in here.  That is very uncommon, and I am very happy to see it. Whole foods are the best source of anything.  Our bodies can absorb and process whole food based vitamins/minerals much better than the synthetic versions, so you get more bang for you buck.  Beachbody is extremely particular when it comes to what they put into Shakeology, that is why it took them so long to come out with a 3rd flavor.  But it was well worth the wait. 

What are some of the NEW Tropical Shakeology Ingredients?

Since Beachbody is constantly looking to up their game when it comes to the quality of their products, it has come to no surprise that they are introducing brand new ingredients into Tropical Shakeology.  Darin Olein, the c0-creator of Shakeology, is constantly searching for the latest and greatest that nature has to offer.  I remember him talking about some of these great new ingredients when I heard him speak at the coach summit last year.

Konjac Root: Contains glucomannan, a soluble dietary fiber that absorbs 200 times its weight in water. What that does is slow down how quickly the stomach empties after a meal so you feel fuller longer. It also promotes satiety for reduced cravings.

Himalayan Salt: The stuff is completely natural, free from toxins, relatively untouched, and as a result, still contains more than 70 trace minerals. Himalayan salt actually helps to contribute to the sweetness of a product as well.

L uo Han Guo: This is a low-calorie, low glycemic fruit that lends complex sweetness to foods. It is traditionally used in Asia for medicinal purposes. It works as and antioxidant and help support the immune system. The low-glycemic nature of Luo Han guo helps maintain health blood sugar levels and aids in weight loss.

Coconut Flower Nectar: A naturally sweet, nutrient-rich nectar that comes from coconut blossoms. It contains amino acids, minerals, vitamin C, and a broad spectrum of B vitamins. This too is naturally low on the glycemic index which means that it will produce a slow energy release instead of a spike and crash in energy. This ingredients is also sustainably sourced.

I am extremely excited to add Tropical Shakeology to my diet because of these awesome ingredients.  It is always good to keep mixing things up and trying new things.  I think that adding a great plant based protein into my diet will only help.  The Tropical Shakeology ingredients sounds awesome and I hope and if it tastes as good as it did when I tried the “beta” version, I know that you will all love it.

Click Here to Try Shakeology!

There are a couple of key points to consider.  Portion control, proper food choices, and exercise are the keys to getting through this holiday season without gaining any fat.  So I wanted to share with you some of my Healthy Holiday Tips to help you get through this time of year.

1. Exercise! Seems pretty simple but it’s true.  One of the reasons why people gain weight after these food filled holidays is because they skip their workout.  You must making your workout and exercise a priority during this time of year.  For example, Thank Giving morning you should get up and workout!  That way you know that have you burned enough calories to enjoy some of your favorite foods.  Pop in that P90X, Insanity, TurboFire or Asylum dvd and get to it!  You can even do your workout close to your event so you can indulge and use the meal as a recovery meal after your intense workout.

2.  Focus on protein. If you are currently doing P90X and want to keep your results coming then you can get through these holidays by focusing on protein first.  Those of you who are currently in your 90 days will want to base your plates around the protein.  Turkey on Thanksgiving is a great protein source.  You can eat the veggies and protein and get a healthy meal.

3.  Choose your carbs wisely. If you are looking to indulge, then pick and choose your carbs based on what you really want to consume and what you can do without.  I am not a huge Mashed Potato fan so I will go after the dessert instead.  Portion control is key.  Make sure you aren’t having double portions of potatoes then having 3 slices of pie on top of your 3 holiday drinks.  Watch those carbs and use portion control.

4.  Watch out for those Liquid Calories. Alcoholic holiday drinks are notorious for being extremely high in calories…so watch out!  Think of your beverages as part of your daily carb allotment. Again, if your going to indulge in drinks then cool it on the bread, potatoes and dessert.  Are you seeing a trend here?

5.  Drink your water people! We often tend to think we are hungry when we are actually just dehydrated.  Drinking plenty of water will help you with the sodium laden foods and will also keep you feeling fairly full during the day so you don’t go crazy when you eat.

6.  Get back to it! Just because it’s the holidays doesn’t mean that you can skip your workouts, healthy eating and fitness program.  After you go to a holiday part or have a Thanksgiving meal then get right back to your program the next day.  Healthy food choices, exercise and consistency will take you extremely far, even if you do happen to indulge a little too much the day before.  So get right back on the horse and use those extra calories for a great workout the next day as well!

Those are a few healthy holiday tips for ya.  I hope that helps you get through this holiday season without losing your health and fitness goals.  But I also want to hear from you!  Do you have any healthy holiday tips to share?  Please comment and let me know and I will update this post with more tips!

We Go Both Wheys…

by Carl Daikeler

Recently, we’ve received some questions about what constitutes a good source of protein and what is suspect.

In fact we’ve seen some leading opinion makers start to criticize whey protein isolate -  apparently to justify their own line of protein products. The arguments regarding whey protein isolate vs. whey protein concentrate which I have read are usually one-dimensional and fail to paint a complete picture of the benefits found in both types of whey protein.

On behalf of Beachbody’s formulation and scientific experts, I’ve asked our team to dispel the myths about whey and clear up some of the confusion. Below, we describe why we feel whey protein isolate is appropriate if not more favorable than other dairy-sources of protein, and by far more desirable than soy – even for my vegan wife and Shakeology co-formulator, Isabelle.

Myth #1: Protein isolates are proteins stripped away from their nutritional co-factors.

Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90% or more protein and very little (if any) fat and lactose. While it is possible that some nutritional co-factors found in whey protein concentrate are not found in isolates, consider that the synthesis of whey protein isolate with the over 70 organic compounds and super foods in our Shakeology product provide a comprehensive and bio-available spectrum of nutrients for the human body. Whey protein isolate is also an exceptional choice for individuals with lactose intolerance or who experience bloating and other problems associated with whey protein concentrate.  Whey concentrate is the better choice for supplements which have a more targeted focus (such as muscle recovery) versus total nutrition. A high quality whey protein concentrate is used in Beachbody’s P90X Results and Recovery and Whey Protein Powder products.

Myth #2- Whey protein isolates are exposed to acid processing.

Isolates can be processed a number of ways. Processing whey protein to remove the lactose, fats, and cholesterol while not losing its biological activity takes special care by the manufacturer. We have gone to great lengths to make sure that the whey protein isolate in Shakeology is purified using a technique called ion-exchange where protein is separated through its specific electrical charge. No acid is used in this process. The Shakeology whey isolate is extracted using a cold-processing method, avoiding high heat, leaving it 90% protein and virtually fat and lactose-free. Great care is taken not to ‘denature’ the protein in Shakeology. That’s why we call it “nature in a bag.” We mean it.

Myth #3: Your body cannot assimilate proteins in isolated form.

There is no credible science to support this assertion. Whey protein is a very high quality complete protein with rich amounts of all the essential amino acids. Whey protein isolate is the purest form of whey protein, which is why it is absorbed efficiently into the body.

Isabelle is a great example of someone who cannot ingest Whey Concentrate on a regular basis because she is allergic to dairy (protein & all). She suffered from intense bloating, gas and nausea.

The enzymes and vitamins present in the fat and environment of whey concentrate do not seem to enhance her ability to process it, and that’s even with extra enzymes taken with the meal for good measure. Still no luck.

She has used whey protein isolate in her diet on a regular basis, through Shakeology for years now, and she has not only had no adverse reaction, but the whey isolate has satisfied her protein requirements in an otherwise complete vegan lifestyle.

Myth #4: Due to over-processing, isolates are deficient in key amino acids.

Not true. Protein is made up of essential and non-essential amino acids, which are the “building blocks” for healthy bodies. The body is able to make non-essential amino acids from other amino acids in the body. However, the body is not able to make essential amino acids and the only way to get them is by eating high quality protein foods. Protein sources that contain all of the essential amino acids are called “complete proteins”.

Good news: The whey used in Shakeology is a complete protein containing all essential amino acids exclusively in the more natural L-form (not D-form). Additionally, all of the 3 branched-chain amino acids (BCAA) including Leucine are present in Shakeology at high levels.

Finally, we all need to understand that the human body is exceptionally complex and always changing. What your body needed today it may not need in ten years. What it reacted to ten years ago it may crave today. And every one is different.

We don’t expect Shakeology to be the answer for everyone, and we are always working on ways we can complement the line of healthy options (and flavors, yes… it’s true.)

Every ingredient in Shakeology has been selected carefully to create a nutritional “symphony” of ingredients working together for maximum biological value. We would never include “putrid proteins” or chemical additives in a product we stand behind as “the healthiest meal of the day.”

All Beachbody nutrition products are 3rd party tested to ensure they are free of rancidity, toxins, hormones and all of the other things most people fear from dairy products. When sorting through the endless amounts of nutritional advice found in the Internet, consider the source, and above all else, look to your own body’s response for a clue to the truth. Be wary of individuals or companies offering alarmist nutritional advice while at the same time hocking their own products. (And when someone says their shake is as good as Shakeology, ask them to prove it with an unconditional money back guarantee.)

Oh snap! No he didn’t! (Yes, we did.)

source:  http://www.carldaikeler.com/2011/10/we-go-both-wheys/

What’s your take on Whey Isolate or Concentrate?  Do you have a preference?

If you are a fan of P90X, P90X2, Insanity, TurboFire, or any other fitness program for that matter then you know how important nutrition is when it comes to your health and fitness.   From the looks of this article below, they have taken what they have learned and expanded on it.  Creating more variety and more choices for every style of diet.  Much like P90X2 did with the workouts.  Very cool stuff.  Make sure you read this below and comment with any questions, concerns, or observations that you have!  The P90X2 Nutrition guide sounds great in my opinion…what do you think?

What’s New with the P90X2™ Nutrition Guide?

By Denis Faye

Everyone wants to know how we went about breaking down the P90X^® Nutrition Guide and rebuilding it into the P90X2 Nutrition Guide. After all, if it ain’t broke, don’t fix it, right?

In a way, that’s true. Just as Steve Austin was a great astronaut before Oscar Goldman and the OSO spent $6 million to turn him into the Bionic Man, the P90X guide is still a great resource. However, you, our customers, have changed. We’ve spent the last 9 years watching you evolve into better, stronger, faster fitness fanatics. Our job was the make sure the guide evolved with you. Our job was to make a bionic nutrition plan.

When P90X first came out, Beachbody^® had a fairly uniform customer base. Today, however, our customers come from all walks of life, so we need to address a much broader spectrum of needs. For example, a 105-pound mother of five just isn’t going to have the same nutritional requirements as a professional basketballer. (Everyone knows the mom’s life would be much more physically challenging.)

Furthermore, our original customers, after one or more rounds of P90X, with possibly a littleINSANITY^® thrown in for good measure, have become incredibly aware of their nutritional needs. They’ve learned exactly how much protein, carbs, and fat they need to perform. They’ve also started experimenting with various nutritional philosophies. Although I’m neither a vegan nor a primal eater, the sheer volume of questions about each on the Team Beachbody^® Message Boards has forced me to become an expert on both.

So we took these factors, combined them with the latest research, and voilà! Welcome to the P90X2 Fuel Your Performance Nutrition Guide, a collection of 27 different subplans, among which you’ll hopefully find a way of eating that works for you.

Out with the old

In order to offer all this variety, we decided to do away with the menu plan. The vast majority of P90X users preferred the portion plan anyway, so we focused on that. However, everyone loves a good recipe, so we reached out to some of our favorite chefs, including Tony’s personal chef Melissa Costello, and asked them to design a host of meals for every occasion. In this new guide, you’ll find scores of breakfasts, lunches, dinners, soups, salads, and Shakeology^® recipes. Because we also have grain-free and vegan plans in P90X2, we made sure to have plenty of recipes to suit both of these dietary approaches as well. As was the case with P90X, each recipe lists the portion boxes to check when you eat it.

And don’t worry, all your favorite recipes from the P90X Nutrition Guide will still work with P90X2.

We also tossed out a lot of the junkier food options featured in the P90X portion lists. At that point, many of you were still transitioning to healthy eating. At this stage, you should have no need for veggie dogs, V8^®, or that fast food portion conversion list in the back of the old guide.

In with the new

For every low-quality choice we eliminated from the portion lists, we added two healthy and delicious choices. You’ll find new fats, snacks, proteins, and more.

The three calorie “levels”—1,800, 2,400, and 3,000—are still there, as are the different macronutrient balances. However, given that the latest research is making the importance of dietary fat increasingly obvious, we upped the fat in all three “phases.” We’ve also redubbed them “plans,” because while we encouraged you to work your way up the three phases with P90X, by now you should have a pretty good idea what works best for you when it comes to performance, shedding fat, or both. In P90X2, you can just pick the one that works for you and run with it, changing plans whenever you feel like it.

That said, if you’re still not sure if you should be eating the “Fat Shredder 2.0″ approach, the “Energy Booster 2.0″ approach, or the “Endurance Maximizer 2.0″ approach, we’ve included a section to help you figure that out.

As mentioned above, we’ve also added vegan and grain-free options that work for all three calorie “levels” and all three macronutrient “plans.” If you’re familiar with these lifestyles, you can jump right in. Otherwise, the book includes plenty of information on how to implement them. Also, we acknowledge that some of you cowboys (and cowgirls) don’t like to be restrained by portion lists. You just want to know how many calories or grams of carbs, protein, and fat to eat so that you can use your own foods and measurements. For y’all, we’ve provided charts listing all the numbers you need if you decide to forego the portion plan and just hit the macronutrient numbers on your own. Yee-hah!

Finally, we’ve let our top-notch design team rework the guide. They’ve taken a potentially dizzying amount of information and placed it in charts and graphs that should make it easy to digest. A nutrition plan never looked so beautiful.

In the 9 years since we launched P90X, we’ve watched umpteen diet fads come and go, each one claiming to be the final word in sports nutrition. It’s absurd, really, considering there’s no one single plan that works for everyone. The P90X2 Fuel Your Performance Nutrition Guide doesn’t claim to do that. Instead, it’s a wide-ranging guide intended to offer you all the tools needed to work with the only nutrition expert in the world who can truly tell you the right way to eat. That nutrition expert? You.

Still Need to Pre Order P90X2?  Do it by CLICKING HERE