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.


Limit things that cause chin and belly bloating: Salt, Carbs, being De-hydrated Drink .75 -1 ounces of water per pound of weight per day. Example: 100 pounds of body weight you drink 75-100 ounces of water 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.


Breakfast Choices: Whole eggs, Greek yogurt or cottage cheese, Super Powder or Super bone broth with milk and nuts.    

Fruits - Strawberries, blueberries, raspberries, apples, pears, peaches.


Lunch and Dinner: Whole eggs, salmon with veggies, avocado with spicy mustard wrapped in romaine lettuce or whole wheat toast, Cold Cuts wrapped in romaine lettuce or whole wheat toast, fatty fish sushi wrapped in seaweed, porterhouse, chicken legs  


Condiments:  butter, mayo, olive oil, Italian dressing 


Snack: Whole eggs, Greek yogurt or cottage cheese, Super Powder with milk and nuts, apple or banana or celery with peanut or almond butter spread on it, vegetables and guacamole, apple or banana or celery, beet, carrot cucumber juice 

Fruits: Strawberries, blueberries, raspberries, apples, pears, peaches 


  • If you don’t lift or exercise: do low carb day for 3 days and high carb day on the 4th day and then repeat. 
  • If over 30 years old you should do the low carb day 4-5x a week.  
  • To lose more weight: on your low carb day try fasting until 1pm and eat until 8 pm. It’s called intermittent fasting.





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).