Phase 1 Wrap-Up and Review

Hey Cubs!
So Phase 1 (Fat-burning Phase) has come to an end.  It was only 3 weeks and they were the toughest 3 weeks ever!!  Not necessarily because of the workouts, but because of the time management that comes with a new lifestyle.
I had to balance out 3 jobs, schooling, cooking and on top of all that, 1 1/2 hours a day to exercise.  It was stressful, and it was difficult to fit in my workouts.  But, I did what I could, suprisingly I still lost the weight I was shooting for!  3 Pounds of fat my friends, 1 pound of water!

I know you can't see much..but it's coming in.  Now, the last bit of "flab" that you see is skin.  There is still quite a bit of water being retained the skin and the muscle.  That will recede with a modified diet (CARB BACK-LOADING BABY!!) and more exercise.

 

I will come out with Phase 2's new diet plan and my shopping list, along with supplements that I'm using.  This is now the muscle building phase!  Freaking Stoked!!


Thanks for reading, be sure to share and keep following!

Braydon Barrett

My Grocery Shopping List

Today is going to be a great day.  I am going out and restocking my Refrigerator with the proper nutrients to fuel my body!  This is my shopping list for the foods that I'm going to buy.

Phase 1 Grocery Shopping List:
Proteins:

• Eggs
• Egg White Cartons
• Whole Milk
• Fat Free Milk
• Nuts
• Pecans
• Almonds
• Chicken Breast
• Beef
• Tuna
• Peanut Butter
• Greek Yogurt

Sugars:

• Oranges
• Lemons
• Blueberries
• Bananas
• Honey

Vegetables:

• Carrots
• Green Beans
• Broccoli
• Sweet Potatoes
• Peas
• Lettuce (other salad items)

Carbohydrates:

• Whole wheat bread
• Oatmeal
• Whole Wheat pastas
• Quinoa

Fats:

• Avocado
• Butter
• Coconut Oil

And of course I will buy little snacks like Trail Mix Bars and other goodies.  Low carb, high protein goodies that is.
Everything that is bolded means that it's a necessity.  This is the most important item out of that category. 

Chicken breast, beef and tuna are very high in protein, while being low in fat and carbohydrates.  Greek yogurt is just like regular yogurt, but with a whopping 20 grams of protein per serving.

 

I bolded lemons because I am trying something new, Lemon Water.  It's the first thing you drink in the morning as soon as you wake up.  I'll explain it more in depth, but basically it deep cleans your liver and brings your body into an Acidic state, rather than an Alkaline state.

 

All of the vegetables on that list are equally important.  They all have different Amino Acids and vitamins that cannot be found in just one vegetable.  Variety in vegetables is very important.

 

Quinoa (keen-wah) Is a grain seed.  It's tricky to cook but it's very high in complex carbohydrates.  It is packed full with rich nutrients including all the Omega Fatty Acids.  This is much healthier for you than a packet of rolled oats.

 

While healthy fats are important, I didn't bother highlighting any of them.  But avacado's are indeed, a power food.  I always request a heeping amount of avacado on my sandwiches at Subway.

 

So this is a very rough sketch of what you should keep in your house.  You can alter and modify this grocery list as much as you like.  But this is a good place to start.  Thank you for reading!  Videos will be coming soon!

 

 

Braydon Barrett

 

Coming Next:  SUPPLEMENTS!

 



Nutrition Plan for Phase 1 and Explanation of CBL

Hey Cubs!
So it's the second day in my 13 week Journey.  As far as the workouts, they feel great!  As far as my nutrition, it's a little shaky.  There is literally nothing in my pantry or in my refrigerator.  So, it will take some major adjusting and grocery shopping.  So I thought I might as well make an article on the nutrition plan as well!

The nutrition plan, so far, goes as follows:
Pre Workout:  Small fruit, Creatine Monohydrate, Lemon Water
Post Workout:  Protein Shake
Breakfast:  High Carbohydrate-Low Protein meal, Multivitamin, Fish Oil
Snack:  Trail Mix
Lunch:  High Protein-Low Carb meal
Snack:  Tuna w/ Crackers
Dinner:  High Protein-Low Carb meal
Bedtime: Casein Drink

So when I stock up my refrigerator, I'll go more into depth on what I SHOULD be eating.
Recently, my friend suggested I take a look at a "diet" called CBL, Carbohydrate Back Loading.  I may  be considering switching my nutrition plan to fit this criteria and I will explain why.

Throughout the night, your body is being starved of nutrients for 8-9 hours.  The body has nothing left to do but burn what's left in your stomach, and whatever it can get.  So, your metabolism is sped up and  a fat burning process has begun.  Now this fat burning process can continue for a few more hours after you wake up, but we cut it short by loading up on insulin-boosting carbohydrates.

Based off of this logic, if you are looking to lose weight, try having a straight protein diet for the entire day.  The only time you can have carbohydrates will be at night, when your body is physically exhausted.

I'm still studying this process, but it looks very promising.  And it's logical, it makes sense!  If executed correctly, you're not starving yourself, simply putting off your carbohydrates till nighttime.  You still eat, you're just eating protein!

For more info, I've posted a link that talks about it a little bit more in depth.  This is a mother who has switched to CBL and has never looked back. Click Here: http://www.dangerouslyhardcore.com/2031/18-months-of-carb-back-loading-with-julia-ladewski/

I'd like to thank everyone who is getting the word out about my articles.  It means alot and it's working, keep it up friends!!

BE SURE TO SHARE!!!!

Braydon Barrett