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

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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!

(Click the Pic to Enlarge)

For those of you who haven’t tried Shakeology yet, you can get a free sample, if you are already a member on my team,  or you can order it with a “Bottom of the Bag Guarantee”.  That means that you can try Shakeology out for 30 days and if you don’t like it you can send it back.  Chances are you will like it very much.  Shakeology is a meal replacement drink that has everything that our bodies need to be working at full capacity that we don’t get from our everyday diets.  All you have to do is substuite 1 meal or snack per day with Shaekology and you will see great results in Health, results and energy.

To order Shakeology Risk Free CLICK HERE (don’t forget that you get free shipping by ordering on monthly auto)

1. Nutrition: I listed nutrition number one because I believe that it is the most important. In my opinion getting extreme results comes from 80% nutrition and 20% intense workouts. P90X supplies both. The nutrition guide that comes with the program is an incredible blueprint for getting results. It provides the amount of calories you need, A 3 phase nutrition plan, the foods you should eat, when you should eat them, recipes for meals, and the ratios of protein/carbohydrates/fats you should eat based on what your goals happen to be. Eating the right amount of calories, with the right proteins/fats/carbs/veggies/fruits/snacks at the right times is a key factor in getting the results your after. All you have to do is read and follow the guide. But you still have questions? That’s where I come in. As an Independent Beachbody coach I am here to help you, all you have to do is sign up to receive help CLICK HERE to sign up for free.

2. Having the Proper Equipement: P90X doesn’t need a lot of equipement. All you need is a Pull-up Bar , Weights and/or Resistance Bands. The most important thing is the have the right amount of Weight/Resistance! Far to often I get emails from my team members that are using 10 lb or 20lb dumbbells for the whole program. This isn’t going to be enough to get the best results. Different muscle groups require different amounts of resistance in order to get stronger. Your back is stronger than your biceps for example. P90X will get make you stronger. You will need to progress the amount of resistance you use as your strength increases in order to get the best results.

What do I use? I use both Adjustable dumbbells and resistance bands. Adjustable dumbbells are a great way to save money and space. Some of the most popular are Bowflex Select Tech and Power Blocks. If you can’t afford the free weights then Resistance bands are for you! Make sure you get at least 2 tensions. The Super and Extreme kits can be found in the “Gear” section.

3. Proper Supplements: You have gotten your nutrition down and now you need the right supplements. Fortunately P90X and Beachbody provide all the supplements that you need to get the best results. Whey Protein, P90X recovery drink (post workout), Shakeology, P90X Multivitamin, P90X protein bars, Omega 3s are all supplements to consider. They are all made specifically for P90X by nutritionist such as Mark Sisson and Steve Edwards. Optional supplements would be Creatine or a pre-workout supplement like Xpand Xtreme Pump. If you are wondering more about these see the supplement section or read “My Current Supplements“. I will be updating my supplements page very soon.

4. Consistency/Dedication: When you start P90X you are committing to a 90 day program. You must follow the schedule and be consistent with both the workouts and your nutrition to get the greatest results. A great way to do this is to set goals. Set 30, 60, and 90 day goals. Whether it be being able to do 10 pull ups, losing 30lbs, or gaining 10, setting goals will help you stay on the path to success. A great way to hold yourself accountable is to use the P90X workout sheets . As for nutrition A tool that I use is called FitDay, a food logging website which allows you to keep track of the amount of calories, as well as the % of protein/carbs/fat you take in daily. Will it be tough at first? Yes. Will there be days you don’t want to workout? Yes. But each day you do the program you take one step closer to your ultimate health and fitness goal. Remember I am here to help you through this. Make sure you reach out to me for motivation and help.

Optional equipment would also be, Heart Rate Monitor, Push Up Bars, Exercise Mat, and Yoga Block. Each can help you get even more from the program.

5. Having a P90X Coach: The P90X community is one of the greatest health and fitness communities around. When I first started P90X I found a coach that got the results I was after and signed up with him. He helped me Tremendously. Any question I had he was there to help. After I saw great results using the program I wanted to help others as well, so I signed up to be a P90X coach. As an Independent Beachbody Coach I am here to motivate, support, a help you reach your health and fitness goals. I have learned more from others than I have on my own. If you have any questions feel free to email me. SCaL11083@beachbodycoach.com or you can sign up for me as your Coach for FREE. You can also talk to others on my Private Fitness Group or come say hi to me on Facebook. www.facebook.com/seandcallahan

Looking to Lose Fat and Gain Muscle?  Sign up for ME as your Free Fitness Coach Today!

Believe it or not, I was a skeptic.  It took me over 6 months to even try Shakeology.  Once I did and committed to it for 30 days, I was pretty amazed by the way I felt, and the way my body responded.  For those of you who have been reading my site for some time now, you know that I replaced 1 of my meals with Shakeology and changed nothing else.  The results?…I went from 160lbs – 162 lbs and dropped 2% body fat.  I am still surprised by this.  But the more I hear the success people are having with this meal replacement drink, the more excited I am about it.   Just the other day Beachbody announced they are making a Vegan Shakeology even!

I am constantly getting the question, “What is comparable to Shakeology?”  I believe it’s because of the cost per bag.  Each serving is around $4 which is a fairly inexpensive meal if you are using Shakeology as a meal replacement (which you should be).  I know that when I eat out at lunch it can be between $7-$10.  The answer though is that there really isn’t a product that compares.  So I wanted to share this article written by Carl Daikeler, the CEO or Beachbody, talking about How to Compare Shakeology to other products.  It gives you an insiders look as to why they made this product and what they hope to accomplish with it.  It also shows you what to look out for in your diet.  Great stuff!

How To Compare Shakeology

Or, “How Do I Really Know If This is Worth the Money When Everything Else Costs Less?”

There are many “protein shakes” and meal replacements that are less expensive than Shakeology. But  comparisons – based on the simple “protein shake” or even “health shake” are usually off the mark because of intangibles like quality of sourcing, efficacy, and the delicate balance of incredible health benefits and delicious flavor that is unique to Shakeology.

When we developed Shakeology, our goal was to fill a void in the marketplace where the benefits of the shake would live up to the promise of the line “The Healthiest Meal of the Day.”  Shakeology was designed for people who want more than protein, and for people who really expect  the health benefits being represented by the ingredients on the label. With Shakeology not only do you get what you pay for, but because it tastes so good and the attention to every detail is so complete, you get more than you pay for.

To really know whether a product measures up to Shakeology, you need to keep some things in mind:

How Much is “Enough”?

We are proud of Shakeology’s 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you?

Are they derived from whole food sources? They are in Shakeology! Too often the “magic ingredient” has been isolated from the enzymes and phytonutrients which actually are what is needed to make the “magic ingredient” effective when consumed.

And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective some people report dramatic benefits within the first week. We’re not just talking about weight loss here, we’re talking meaningful health benefits; regularity, energy, vitality!

Other supplements point to one or two individual ingredients and build a “story” around their super food attributes…  that’s like saying you can put Michael Jordan on a team of amateurs and still have a championship caliber team. Shakeology’s specially selected ingredients work like the dream team, all working together so YOU get the health benefits from the healthiest meal of the day.

Vanilla?

If the shake you’re considering is vanilla, how do they achieve vanilla flavoring? Our research indicates that it is impossible for the superfoods, adaptogen herbs, anti-oxidants, phytonutrients and digestive enzymes to co-exist and taste good in a vanilla flavor, unless the vanilla flavor is achieved chemically and artificially. (It’s the “dirty little secret” of the flavoring industry even though labeling guidelines still allow this artificial flavoring  to be called “natural vanilla flavoring”) Other companies are willing to use that labeling loophole for their benefit. But not Shakeology.

So here’s the question; are you drinking the shake so you can enjoy vanilla, or so you can get the incredible health benefits from a shake that doesn’t taste like a “health drink”? We call Shakeology “the healthiest meal of the day” for a reason, and we plan on doing what it takes to live up to that.

Protein:

When it comes to comparing protein quality, you need to look closely to see the truth:

“Say NO to soy”

Does the competition use ANY soy in their formulation? Soy protein contains estrogen-mimicking compounds that can interfere with your hormones, and on top of that most of the soy in the marketplace is GMO (genetically modified), two important reasons why we don’t use soy in Shakeology.

It is our general opinion that many people are consuming too much soy in the pursuit of health – and thus perhaps producing too much estrogen which can cause many adverse issues in the body.  Do a little research of your own on the topic, and you will be as shocked as we are at what you will learn about soy.

Likewise, if a company is promoting that their protein is “more absorbable”, be careful. Protein sources like Whey Protein Hydrolysate have been shown to trigger a much higher insulin response in the body. That’s not an outcome we would tolerate in any health shake, much less Shakeology.

Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes-and lactase, that’s the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid^®.  Don’t confuse whey protein concentrate with “isolate”. Whey protein concentrate is the least pure form of whey protein made. The benefits of “isolate” vs. “concentrate” is that the fat has been removed to achieve “isolate”. The fat in whey protein is what carries toxins consumed by the animal. That’s the reason Shakeology can be used by so many people who are lactose-intolerant – because those toxins have been removed through the isolate process.

We also look at the source of every single protein batch that shows up at the manufacturer.  If we find the manufacturer is cutting a corner by bringing in protein from farms that use hormones or are ok feeding inorganic materials to their cattle, we tell them to find another source.  This is the kind of scrutiny that other companies just don’t give their product, and it’s the kind of attention to detail which doesn’t show on the label. (But it does show in how you feel when you consume the product over the long term!)

Glycemic index tested…

In terms of sugar, many protein shakes have 1g of sugar or less. This is because they are using artificial chemical sweeteners (check the label for sucralose, aspartame, or sugar alcohols). Shakeology’s small amounts of sugar comes from natural sources which are easily processed by the body and in fact has been tested and certified by an independent lab to have a Low Glycemic Index of 24 – that’s lower than most fruits (an apple is 36 and an orange is 43)!

What is not in the base, they may suggest you add later:

Other shakes don’t cost as much as Shakeology at first glance, but they also don’t contain the full profile of  vitamins and minerals or whole-food sources of anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics or digestive enzymes. We’ve seen competitors make you buy a separate vitamin pack for $150 per month! And if you want chocolate flavoring you have to buy a separate flavor packet for an extra $25 a month. If you want metabolism boosting effects and appetite control, you have to buy 2 additional products at $50 each. Once you add it up, this is hardly a “good deal” and it is usually questionably healthy..

To achieve the benefits of Shakeology we’ve seen competitors charge between $250 and $335 per month! $120 doesn’t seem expensive when you realize all of the benefits Shakeology delivers.

SUMMARY:

Formula: 70+ of the healthiest ingredients from whole food sources from around the world (including anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, digestive enzymes, vitamins and minerals VS. protein, fillers, artificial coloring, and isolated glamour ingredients

Winner: Shakeology

Protein Source: Shakeology’s 15g of pure whey protein isolate plus 2g from plant sources VS soy, hydrolyzed whey and/or whey concentrate blend.

Winner: Shakeology

Taste: Rich chocolate or greenberry Shakeology Vs. chemically derived artificial-flavored competition?

Winner: Shakeology

Price: $120 for Shakeology  VS. Oops! It’s impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to (try and) match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month – that’s  2 ½ times the cost of Shakeology!  Sure, chocolate milk is cheaper than Shakeology. A vanilla soy shake can be cheaper than Shakeology – until you try to add what Shakeology’s got, and match what Shakeology can do for you, and then it’s no contest.

Winner: Shakeology

The best comparison is results. From weight loss and reduction in cravings, to regularity, to healthier cholesterol levels, to energy, to an overall sense of well being… We give a bottom-of-the-bag money-back guarantee on Shakeology because we KNOW people will be amazed at how they feel. Shakeology is the winner by a total knock out!

If you want to try Shakeology, Beachbody gives a 30 day “Bottom of the Bag” Guarantee.  Try it yourself by CLICKING HERE

Basically your post workout meal should include both protein and carbs, and should not include fat.  Although Fat is NOT the enemy and should be eaten in your diet, eating fat post workout defeats of purpose of your post workout meal.  This is because fat is slow digesting.  This is not something you want to happen with your post workout shake.  The protein and carbs you eat need to be digested quickly so your body can take advantage of the “Window of Opportunity” that your body has within 1 hour post workout.  This time is when it’s the most beneficial for your body to get protein and carbs so it can help to rebuild and repair your muscles quickly.

Post Workout Protein

So, know you know you need both protein and carbs post workout.  But which type of protein is best?  There is a reason why people have shakes post workout instead of full meals.  Liquid digests more quickly.  The point of your post workout nutrition is to get those amino acids to your muscles as quickly as possible.  The best way to do this is to use a Whey protein powder.  Whey Protein is the fastest digesting protein that you can get.  This is why whey is the first choice for most people looking for a good post workout protein (Vegans tend to gravitate toward brown rice protein and pea protein). During your resistance days, you should be adding 1/2 – 1 scoop of whey protein powder to your post workout shake, depending on your goals.  If your looking to build muscle you will want to get 0.15-0.25 grams of protein per your desired body weight.  The P90X recovery drink has enough whey protein in it for your  cardio days.

Post Workout Carbs

As important as post workout protein is post workout carbs.  Typically you will hear me say to always stay away from sugar and simple carbs.  You should be eating complex carbs because they digest slowly and don’t spike your blood sugar.  They are better for weight loss and will help to regulate your energy levels throughout the whole day.  Well, this changes post workout.  Post workout you want to have Sugar in the form of Glucose (dextrose).  Let me explain…

When you workout at a high intensity you deplete Glycogen that is stored in your muscles.  Glycogen serves as energy that your muscles use to function and it’s what fuels your workouts.  Once it depletes, it needs to be restored as quickly as possible.  If it doesn’t get restored then your body realeases a hormone called Cortisol, which is your body’s stress hormone.  That creates a catabolic effect, that causes your body to eat up muscle tissue for protein and convert it to glucose.  The results is a loss of muscle tissue…kinda defeats the purpose of working out doesn’t it?  The good news is that a post workout shake consisting of dextrose, like the P90X recovery drink, helps to stop this from happening, keeping your body in an anabolic state.

Your muscles soak up the glucose sugar like a sponge, restoring the glycogen lost.  At the same time the whey protein shuttles into the muscles as well providing them with the amino acids they need to recover and repair as quickly as possible.

I Highly recommend the P90X Recovery drink for this exact purpose.  It contains both Dextrose (a rating of 96 on the glycemic index) and Maltodextrin (like dextrose, maltodextrin is absorbed directly through the gut. So it raises blood sugar and insulin levels as much as dextrose does).  The P90X recovery drink also contains whey protein.  This is why I recommend that you use the P90X recovery drink after your resistance and cardio workouts.  Beachbody made sure they put a lot of thought into improving the recovery drink so they made sure that it has everything your body needs to help recovery, repair and build new muscle.

My Post Workout Recommendations

For those trying to gain muscle than I recommend having a post workout shake consisting of 1 scoop of whey protein + 2 scoops of P90X recovery drink after all of your resistance workouts and 2 scoops of P90X recovery drink post cardio.

For those trying to lose body fat than I recommend having a post workout shake consisting of 1-2 – 1 scoop whey protein and 1 scoop P90X recovery drink for resistance workouts and 1-2 scoops P90X recovery drink post cardio.

You can also add additions like creatine and glutamine to your post workout shake.  Both are beneficial in muscle repair and growth.

Please let me know if this helps you or if you have any questions on what is right for you!  Comment below

If you have read any of my nutrition posts then you probably already know that I believe that 80% of results come from proper nutrition and supplementation, with the other 20% coming from intense workouts. This percentage can change depending on your personal goes but for most people looking to get ripped then this is the case. The truth is, we workout for about 1 hour 6 days per week and we bring it 100%, but if we don’t feed ourselves properly the other 23 hours of the day then your results will be minimal. This is exactly where I used to be. Before starting P90X, I was going to the gym, trying to get more cut and gain muscle mass but I wasn’t getting any results. A major reason for this was because I just wasn’t eating enough food. It wasn’t until reading the P90X nutrition guide that I decided to start tracking my nutrition. I discovered that I was WAY under what I should be. All the time I spent at the gym was being wasted on a poor diet.

The best part about the P90X nutrition plan or any of the beachbody fitness programs plans are that they give you the exact foods, and the recipes, to eat. The problem for me was that I couldn’t follow that due to the fact that I was always on the go with my job and I needed to be able to have a more flexible plan. That’s when I was introduced to Nutrition Tracking. This was the best way for me to follow the P90X guide closely but still be able to eat healthy foods that I could find on an everyday basis. I used the P90X nutrition guide to calculate my calories/day for my current height/weight/age/activity levels/goals. I then used the guides ratios of Protein/Carbs/Fat to determine how much of each I should be eating everyday. Each phase of the nutrition plan as different ratios of protein/carbs/fat to follow so you can get the greatest results. For example, the “Fat Shredder” phase has ratios of protein/carbs/fat of 50%/30%/20%, while the Energy Booster phase has ratios of protein/carbs/fat of 40%/40%/20%.   Lastley I used the foods listed in the P90X guide so that I could make sure I was eating the proper Lean Proteins, Complex Carbs, Healthy Fat, Veggies, Low-Fat Dairy, and Fruits. It was an easy solution to make sure I was doing it correctly.

So how do you determine what your currently eating? Simply use a nutrition tracker online to log your food. There are several ones I like but here are my favorite.

• Fitday
• My Fitness Pal
• Daily Burn

The reason I like each of these is because they are customizable, have a wide range of food already in their database, and provide a quick and easy way to log your food with mobil apps.  Each one is slightly different so try each and see which one is the easiest for you.  I have been logging my food since I started P90X 2 years ago.  I find that it keeps me accountable on a daily basis so I know exactly what I am eating and how my body is changing because of it.  I never thought I would have been logging my food for this long but once you start to see results from knowing exactly what your putting into your body its hard to not want to continue that in order to see more results.  Nutrition tracking shows my ratios of protein/carbs/fat and that gives me the ability to know if I am on track with my goals or not.  This doesn’t meant that I recommend logging your food for the rest of your life, because I don’t.  What I do recommend is to log for your food and see where you are.  If you like it, try it for a week or two to make sure your on the right track, until you get the hang of your diet so you can do it easily from your head.   I guarantee you will see better results.

I get a ton of emails from team members wanting to know if their diet is correct or not.  The ones that aren’t seeing results can plug their food into a tracker and I can instantly see what they are doing wrong.  Their eating to many calories/day.  They are not eating enough protein.  Their carbs are all coming from simple sources not complex sources, etc.  It is such a vital tool to get the most out of your fitness program that it would be a shame not to take 10 mins out of your day to log your food.  If you bought an expensive car, would you just throw any oil and gasoline into it?  No you wouldn’t, you would want to put the proper fuel into that car to make sure it lasts a long time and it break down constantly and have to go the shop.  The same thing happens with your body…invest in it now with the proper food and you will not have health problems later down the road.

I hope that this into about nutrition tracking helps you understand the importance of eating well, knowing what your eating and how to get started with it.  If you put a little more effort into your diet then you will see the benefits of it.

Do you currently use Nutrition Tracking?  Will you try Logging your food now?

Isolate: A protein that’s more pure than concentrate; meaning it contains less fat, carbohydrates and lactose–and is also easier to mix. Isolate has the highest yield of protein and is usually more expensive. If you are looking for the highest quality, you will want isolate. If your protein isn’t 100% isolate make sure that it is listen as the first ingrediant. (examples: Whey Protein Isolate)

Concentrate: The cheapest form of most proteins. It contains slightly higher amounts of fat and carbohydrates than more pure versions and can be clumpy and hard to mix by hand. However, it provides the same basic muscle-building benefits. In the case of casein, it’s referred to as “caseinate.” Concentrate is found in most protein powders and protein bars. It can it usually blended with other concentrates or isolates (example: Whey Protein Concentrate)

Hydrosylate or hydrolyzed protein: A protein that’s been broken down into smaller fractions than are in a concentrate or isolate, allowing it to be absorbed into your bloodstream more quickly. However, when it comes to casein hydrosylate, this defeats the purpose, since the benefit of consuming casein is that it’s absorbed slowly. (example: Hydrolyzed whey protein concentrate)

Micellar Casein or Isolated Casein Peptide: An expensive protein composed almost entirely of pure casein, ensuring slow and steady absorption. This is the highest quality of casein protein.

Milk Protein: An ingredient that has the composition of natural milk protein — roughly 80 percent casein and 20 percent whey. Technically it is a natural whey-casein blend.

Egg White Protein: Like whey and casein, this is an excellent high-quality protein. It’s sometimes called “instantized egg albumin” on the label. If you get a blend you will usually see egg albumin in the list of ingredients.

Conclusion: Not all proteins are created equal. By educating yourself to read labels like a chemist you will be able to determine what is the best quality for your health and your dollar. A rule of thumb: What ever is listed first in the ingredients is what is in the product the most. If a product says it is whey isolate and it isn’t listed first then it doesn’t have the amount that you might think. Feel free to comment or email me any questions.

*info sourced from Men’s Health

I’m sure you’ve heard of all the different cleanses that are going around now. Master cleanse? Gimme a break. Who wants to spend a month drinking a lemon, maple syrup, and cayanne pepper concoction. No thanks. And more than that, where are the nutrients?

The idea behind the shakeology cleanse is the most amount of nutrients, in the smallest amount of calories possible. It would be very hard, and time consuming to do this without a product like Shakeology.

The cleanse works around having 3 shakeology shakes a day, combined with a large salad for dinner, and a little bit of fruit and green tea. See below for the entire schedule.

Doing intense exercise during this is not recommended, as your energy levels will be low. You can expect to shed weight. Water weight, some fat loss, and possibly some muscle loss. I’ve had many customers report anywhere from 3-8 pounds of weight loss. It’s only recommended to do at most, once quarterly, or once every three months. Great way to transition from finishing one exercise program to starting another.

Here is the schedule, let me know if you have any questions.

Shakeology can be purchased by CLICKING HERE

SHAKEOLOGY CLEANSE ESSENTIALS

• 3 Shakeology shakes per day
• 2 cups of green tea per day
• 1 or 2 pieces of fruit per day (optional)
• 1 salad for dinner-can include fish or poultry
• No dairy or extra sugars (this includes almond and soy milk)!
• Drink 2 to 4 liters of water every day
• Only use oil and vinegar for dressing
• Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
• For extra calories, a serving of nuts can be added. Must be raw, and salt free.
• For maximum results, do NOT use additives
• Dinner salad may include WHITE GRILLED PROTEIN-poultry or fish only

Daily Regimen:

Wake Up: 1 cup of green tea to start the day

Breakfast:

1 scoop Shakeology (140 calories)

1/2 cup of fruit (60 to 90 calories)-optional

Ice to taste

8 to10 oz. of water

Snack 1 (85 calories): 1 piece of fruit (apple, pear, orange, banana mango, etc.)

Lunch: 1 scoop Shakeology (140 calories) Ice to taste 8 to 10 oz. of water; 1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner) 1 scoop Shakeology (140 calories) Ice to taste 8 to 10 oz. of water

Dinner: Salad with grilled white fish or poultry (roughly 340 calories)
Greens-3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
2 tablespoons of dressing-no more!

Let me know if you have any questions.

Shakeology can be purchased by CLICKING HERE

Coach Sean

Whey Protein Powder: Whey protein is a protein derived from milk, the protein found in cows milk (think curds and whey). This is probably the most popular form of protein powder used in the protein industry. Whey protein has the highest biological value of all proteins.

What does this mean? This means that whey is the highest quality protein. They boast a large BCAA (branched chain amino acid) profile, and will highly elevate amino acid levels when taken.

Whey protein is absorbed faster than any other protein source. This makes it ideal for drinking after workouts, and first thing in the morning when the body needs nutrients and aminos as quick as possible.  This is the reason why whey protein is found in the P90X recovery drink.  Your body needs to get amino acids as quickly as possible post workout, so whey protein is the best option.

Egg Protein Powder: Egg protein is powdered egg whites. It’s a slower digesting form of protein and the biological value of egg protein ranks up close to whey, coming in 2nd. It is a good way to get the benefits of eggs without the fat and cholesterol.  Egg protein is considered the “Gold Standard” of protein to this day because of the high level of vitamins, minerals, and amino acids.  Digesting more slowly then whey but more quickly then Casein, Egg protein is a great way to add protein during the day or at breakfast.

Casein Protein Powder: Casein is the protein found in milk, and is part whey. Casein is a slower digested protein, and although it won’t rise amino acid levels as high as whey, it will keep the levels elevated much longer than whey. Whey usually keeps levels up for 3-4 hours, while casein does for 7 hours.

The protein forms a type of gel in your stomach, and this allows the slow release over hours. This is what makes casein a great pre-bed protein, it will keep your body anabolic throughout the night.

Milk also has a high biological value. Some people may not be able to consume casein protein powder because of their tolerance to lactose.

Soy Protein Powder: Soy protein is not necessarily the best way to increase, or supplement, your protein intake using non-animal sources.  Soy protein contains estrogen-mimicking compounds that can interfere with your hormones, and on top of that most of the soy in the marketplace is GMO (genetically modified), two important reasons why I don’t use Soy protein.

The benefits of soy primarily come from its isoflavone content. Isoflavones are a type of antioxidant that combats cell damage. These isoflavones have anabolic effects, aiding in repairing damaged muscle tissue after resistance training.

Caution: The active compound, “Isoflavones”, have been shown to raise estrogen levels in men, and also negatively affect thyroid function when consumed in high amounts. While eating soybeans or some tofu won’t likely have this type of impact; it’s possible to ingest enough soy through supplementation to experience the undesirable effects. If a soy protein is listed as the first or second ingredient on the label, choose another product.

Which is the best?: The answer isn’t clear cut. Different types of protein are good at different times. If you can’t decide which is best for you then try a blend. Any will provide your muscles with the raw materials for growth, but combining them allows you to optimize your protein intake, no matter when you down a shake In a recent study, researchers at Baylor University asked men to lift weights, then drink either a whey-protein shake or a beverage containing both whey and casein protein. After 10 weeks, those who had the combo drink pack on about 5 pounds more muscle than those who had only whey. So if your looking to buy a protein powder to help with P90X, I would suggest thinking whey protein first.  If you can find a good, low fat, low sugar blend then you might get the best of both worlds.  Just some food for though.

If you have questions or want to leave a comment then please do so!

Coach Sean

*sourced from Men’s Health, Bodybuilding.com, Mark’s Daily Apple