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Ten basic principles I use to boost metabolism.
1. Prayer and meditation to keep stress in check and to strengthen self-discipline.
2. drink @ least 1/2 my weight (lbs) in water (oz) | 200 lbs = 100 oz
3. drink 4-8 cups of green tea / herbal tea
4. eat frequently: 7-8 "meals" a day
5. good nutrition: eat lots of veggies and some fruit!
6. consume 1-1.5 grams of protein per pound of lean muscle mass | 185 lbs = 185g - 278g
7. Whey protein shake with coffee first thing in the morning- before exercise and a whey protein shake with kefir after training workout and before bed.
8. No high glycemic index foods in the evening.
9. Use YAYOG's periodization program methods.
10. Get a minimum of 7 hours of sleep a night (if not, take a nap).
Diet Calendar Entries for 22 March 2012:
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2364 kcal
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Fat: 92.69g | Prot: 191.20g | Carb: 193.42g.
Breakfast: Apples, chobani nonfat peach greek yogurt, raw almonds, raw cashew. Lunch: trader joe's kefir, berries and whey, Almond Coconut Bread, trader joe's madras lentils. Dinner: trader joe's miso soup, Sensei's Very Mango Smoothie. Snacks/Other: Ultimate Protein System- Chocolate, Joint Health, Rise Protein Bar (Almond Honey), Coconut Milk Beverage Unsweetened, trader joe's lowfat plain kefir, Coffee. more...
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4388 kcal
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Activities & Exercise:
Desk Work - 8 hours, tai chi - 16 minutes, Calisthenics (light, e.g. home exercise) - 30 minutes, Calisthenics (heavy, e.g. pushups) - 1 hour, Walking (slow) - 2/mph - 1 hour, Sleeping - 8 hours, Resting - 3 hours and 14 minutes, Bicycling (slow) - 11/mph - 1 hour, Hiking - 1 hour. more...
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