Macro nutrients breakdown per total daily calories:
Protein: 35 to 45 %
Carbs: 25% to 35%
Healthy Fat: 20% to 30%
Top protein sources:
1. Chicken Breasts
2. Turkey Breasts
3. Turkey something...
4. Liquid egg whites
5. Wild Coat Cod (??)
6. Light Tuna (watch out for the mercury) / Sushi
7. Beef...
8. Shrimps
9. Whey protein
10. Beens
Top Carbs:
1. Oats
2. Pineapple
3. Rice
4. Quinoa
5. All veggies, spinach
6. Sweet potatoes
7. Advocado
8. Raw almonds
9. Almond butter
Animal fat is bad in the long run
Eccentric Overload ABS training: Maximize time under tension
2 sets of each following exercises:
10 reps.
1 .Rope crunches
2. Cocoons
3. Alternate toe touches
4. Stability ball crunch
5. Weighted planks (isometric exercise)
