I always say there is no 1 "THE WAY" to eat there is only your "THE WAY."
I admit, I may stand corrected. In all the research I've read there really is one way that is supported over and over and below is the best example I have ever shared.
But lets back up....since this is a model of XTEAM EATING...for those unaware, let's go over XTEAM.
Did that get your attention?
XTEAM is special training program made up Revolution Fitness Members who are committed to creating habits that lead to their best and most lean and healthy bodies and then paying it forward to help others. We are proud to offer this program for about half of what personal training costs.
Inside of 3 months, they have lost over 200 pounds and set new personal records from body fat to deadlifts, to1 mile sprints regardless of age, gender or amount of weight to lose. XTEAM is different because of their spirit of teamwork to help each other reach their goals and because they get that the majority of being lean and healthy is winning the battles of the mind and the discipline of healthy eating.
But they are missing 1 important thing.
In the XTEAM Manual, there is a section on nutrition that instead of being a diet, is a guide for the reader to judge all potential diets by. It gives them the science of weight loss so that they can find an eating program that works for them and so they choose one that will actually work. It can also be used, as written, as the reader's eating program. But it lacks 2 significant components, and I intend to fix that today.
There is not a section on supplements and there is no example day of eating. There is a guide for calories, protein, meal components, meal frequency, etc. And there is no guide for how to use supplements.
So while being a nerd, I use science for all the articles and e-books I write I found this, a professional scientist, Associate Professor of Exercise Science at George Washington University who did a little research on himself, and his model of a day of eating was precisely what was lacking in the Manual.
Here he is doing some of his research on kids, measuring O2 consumption while they play Dance, Dance, Revolution,
THe magic happened when he turned his research on himself and changed his body and his wife's using the same principles we suggest in the XTEAM Manual.
But he showed me up, he included the supplements in his article AND an example eating day.
THIS IS EXACTLY WHAT XTEAM SHOULD BE DOING TO GET RESULTS.
As promised to many of you, this is the workout / diet / supplement routine that I follow. There are a million different ways to reach a goal, so please understand that is what I do, and not necessarily what I would recommend for everyone. Also, I would do something like this for about 3-4 months, and then completely change the Exercise, Frequency, and Intensity, so this is really only a snapshot of my yearly plan.
Exercises: 2 chest, 2 shoulder, 2 back, 2-3 leg, 1 abdominal
Frequency: M, W, F
Intensity: 4 sets of 10 reps to failure on all sets (including abdominal)
Cardio: 1-2 days per week for 60 minutes, preferably some type of interval training. I do high intensity interval spinning, as does Heather. I personally believe that cardio is the least important component of the program, so don’t feel bad if you get rid of it altogether.
Notes: Exercise should be multijoint movements whenever possible (e.g., a bench press is better than a chest fly). I did 2 sets per exercise while Heather does 1. I can’t stress enough the importance of recording your reps and weights. Yes, this means you have to carry around a notebook or something. If you don’t do this, I promise you your results will not be maximized. Always attempt to beat or at least match your loads and reps from the last workout. This is the only way to guarantee progress.
When you exceed your 10 rep goal, increase the load- 5 lbs for upper body exercises, 10 pounds for lower body exercises.
Change all of your exercises every 4-8 weeks. You will notice a plateau in strength, and at that time, change the exercises.
Notes on Diet:
For the sake of simplicity, I consume 1 gram of protein per pound of bodyweight, and try to keep my caloric intake around 2500-2600. However, I don’t count any vegetables or fruit toward my caloric intake (too much trouble), but I eat a lot of them. Avoid processed and high glycemic index carbs. This does not mean you’re on a low carb diet. You can calculate your caloric need by using the Harris Benedict Equation, found here: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
You can also track your food intake (if you want to) using www.fatsecret.com This is an easy way to track protein and calories. Download the phone app so you can scan barcodes and search popular restaurant menus.
Supplement regimen:
Wake up and drink a Spark, take MNS yellow pack and 5 catalyst
30 minutes later have a Meal Replacement Shake and 2 MNS white packs
Preworkout: Muscle Fuel and Muscle Strength (also make sure you’ve eaten some protein within the hour prior to working out)
Postworkout: Post Workout Recovery (Immediately)
Pre lunch: MNS yellow pack
Mid afternoon: Spark & 5 Catalyst
Hour before dinner: Slim
I’ll also throw some other things in there from time to time (muscle gain, mass impact), but the list above is the stuff I won’t go without.
OK, so, next what we need to do is provide some model meal days and some recipes that you can use to replace what is in the model. Well that is for our XTEAM's eyes only so Part 2 is going to be posted in the private XTEAM website for their eyes only.
With Bachelor's and Master's degrees from University of Ga, Anna was an Economist in her former life. After trading in her pocket protector, Anna is now a personal trainer, fitness author/speaker. She is founder Revolution Personal Training Systems and owner of Revolution Private Personal Fitness Center in Lawrenceville, Georgia. Visit the Company Websites for more information on fitness programs. Email revtraining@bellsouth.net for more info on any program.
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