Monday, July 10, 2017

Nutrition Basics & ABS

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)



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