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     Fitness Tips For 1/11/2017

What To Eat For 5% Body-Fat

Getting down to 5% body-fat is certainly not easy but the ease at which you get rid of the last 5% or 10% body-fat to reach a total of only 5% body-fat is going to depend on your training, your genetics and your commitment. It is all about nutrition and the slower you take to reach 5% body-fat the longer you will be able to keep it. The first step is finding some cardio to do for 30 minutes that you enjoy doing. From jogging to stair-climbing, elliptical, rowing or just power walking, the choices are endless. You will not be starting with 30 minutes of cardio a day, that is how you will end it as your diet starts to tighten up. It is best to stick to the general guidelines in the beginning which means 1.2 grams of protein per pound of bodyweight, 1 gram of carbohydrate per pound and finally 0.5 grams of fat per pound. This might sound like too much fat but when the objective is muscle gain/maintenance you need your daily Test and GH production to be maximized. The diet listed below is just an example of what your 6 individual meals will look like when starting before cutting calories but obviously your own personal body-weight will dictate the amount of calories you have each day. Generally it should be about 12 to 15 calories per pound of body-weight. The total calorie content of the diet below is 3,652 calories coming from 311g protein, 233g carbs and 164g of fat. The objective would be to slowly reduce this calorie count over 4 weeks until it is around 1900 when you are doing 30 minutes of cardio every day. You will need to adjust these quantities to suit your personal statistics. The nut butter with the cream of rice listed for your pre-workout meal should be eaten an hour before the workout. Meal 1: One Egg Frittata (4 oz ground turkey with 3 whole eggs, mixed vegetables and a large salad with 2 tbsp virgin olive oil). Meal 2: 6 oz tilapia, or other lean white fish with 1/2 cup oats(dry measure) Meal 3: 6 oz grass-fed beef, 1/2 cup (cooked) brown rice and 1 cup green vegetables Meal 4: (Pre-Workout): 50g whey isolate mixed with 1/4 cup cream of rice (dry measure) and 1 tbsp almond butter Intra-Workout: 90g carbs from a highly branched cyclic dextrin and 40g casein hydrolysate, mixed in 1,500ml water Meal 5:(Post-Workout): 2 X Yam-Apple-Almond Pancakes Meal 6: 6 oz cod, or other lean white fish plus 1 serving Protein Berry Crisp and 1 cup of veggies Submit A Fitness Tip If you have a tip you'd like to share e-mail it to us
What To Eat For 5% Body-Fat

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