Looking to lose fat and weight? Try the Low Carb Day

The body uses fat for energy and burns stored fat

  • Limit carbs to less than 100 grams per day  
  • Increase good fats to about 50-75 grams a day
  • Protein to about 100-200 grams a day

Download my fitness pal app to track carb, protein and fat grams and calories per day. 

To burn fat, you can't always starve yourself.  

The days you are more active, you eat more.  The days you are less active, you eat less.


Most clients do the exact OPPOSITE. 

They starve themselves when they workout. They eat too much on couch potato days!  ADD 300-500 calories on the days you are very active at work or exercising.


Gradual          8-15 pounds over 8 weeks                                   

  • Super Powder
  • Super Greens
  • Super Fish Oil                                                                 

Alcohol (21+) 3-6 servings per week MAX                                             

8 weekly weigh-in visits                                                                             

Drink 80-100 oz of water a day to help detox and try a sauna 2x a week                    


Why this program works:                    

more nutrients/ protein = less food cravings         


Benefits: Weight loss, less joint pain, improved posture, blood sugar, blood pressure, cholesterol and overall health.                                                            

   

Breakfast  Have one scoop of Super Powder and one scoop of Super Greens in 12 oz of milk or water when you wake up.  

  • Take 2 fish oil pills                            
  • Then eat a 1/2 serving of oatmeal, whole grain cereal or 1 serving of Greek yogurt or 2-4 eggs 

You can have coffee, tea while on this diet!     

                                             

Lunch and dinner  

  • 6-8 oz of lean meat or deli meat                                                 
  • 6-8 oz of sautéed vegetables  with garlic, oil and lemon                                                    
  • 2 fish oil pills with dinner        

                                                                   

Snacks 

• 4 oz of low glycemic fruits like apples,strawberries, raspberries, blueberries with  or without 4 oz of nuts or 1 serving of Cottage cheese, Greek yogurt         

         

Condiments and dressings 

• Lemon and lime, oil and vinegar, sea salt, lemon pepper            

• Light dressing sparingly, hot sauce, mustard      

   

Exercise 

Light, moderate or intense (depends on fitness level)                         

Exercise days add an extra meal or snack (pick one)                                             

8 oz of pasta, rice, bread, pineapple, mango, grapes, papaya or 1 sweet potato, 1 slice of pizza, 1 flat bagel with lite butter or 2 bananas.           

You burn more calories when you exercise therefore you need more fuel.                 

This helps to stimulate the metabolism and burn fat. 



Chiropractic 

A crooked spine will make muscles fatigue quickly, diminish performance and make one prone to injuries. A spine shifted to the left will cause more tension on the left hip, left knee, and left foot making one inefficient. One-sided athletes or workers like pitchers, golfers, tennis players, etc... Require frequent alignments and sport specific strengthening programs.  

My office is staffed with highly trained Chiropractors and physical therapists to keep you on the field or free of pain. 


Get chiropractic adjustments the day after a pitched game, intense leg day or hard day at work. 

My office location click here


Visit www.proteindoc.com to view our nutrition products and snacks.


   


Gym Workout

Take before a game or the workout below:  Take one scoop or heaping tablespoon of Super Powder 8-12 ounces of juice, water, or your favorite milk (cows, chocolate, almond or flaxseed)  

Working the large muscle groups using the compound moves will build more muscle, burn more fat and correct poor posture.   


Warm-up with bike, treadmill, elliptical 5 minutes or Warm-up with: • 1-2 sets of 30 second of jumping jacks 

• 1-2 sets of 30 second of mountain climbers     


2x a week, 2 sets of 10-15 reps 

• Deadlift, Goblet squat, Lunges, Side lunge • Dumbbell row, Modified chest press or do scapular push-ups  

• Ab sit-ups or double leg lifts  • Supermans or lying hip raises Total of 14 sets   

(When you start, only do 1 set of each exercise, 8 sets for first 1-2 weeks, then progress to 2 sets of each exercise equaling 16 sets).