A good foundation to any nutrition program is a good workout program. I have found that I am short on time due to family, friends, work, and life in general. Which leaves an hour a day to get my workouts in and done. This includes warm up, stretching, calisthenics, and the actual workout. With that in mind I have to concentrate my workouts revolving around HIIT workouts. (High Intensity Interval Training) When combined with strength training and alternating your routines it is highly effective. I am proof positive. Since starting my journey I have lost 60lbs and 22% body fat! If I can do it, So can you! Its only and hour and day and you can do it!
Nutrition (you find no matter what workout training program you are on this is the key to success) below I will list out three nutrition programs to follow whether you want to lose weight, gain weight, or maintain weight (or increase aerobic/anaerobic endurance) all these nutrition programs are based on a maintenance calorie intake of 2500 calories. Get yourself a good calorie counting program. I recommend and use Lose it. It has a web application, Ipod application, and android application. So no excuses!
http://www.loseit.com/ - calorie and nutrient counting
http://www.ufcgym.com/ - My gym and training provided by the best trainers I have every seen or been with! come join us at the gym, get the ultimate membership and sign up for DUT (Daily Ultimate Training)
Lose Weight (mostly fat loss)
- 500 Calories under maintenance daily (approx. 1800-2000 calories a day)
- High Protein (40% of total calories)
- Low Carbs (20% of total calories)
- High Fat (40% of total calories)
- 200 Grams of Protein
- 100 Grams of Carbs
- 90 Grams of Fat
- 500-1000 Calories over maintenance daily (approx. 3500-4000 calories a day)
- High Protein (30-35% of total calories)
- High Carbs (45-50% of total calories)
- Low-Medium Fat (15-25% of total calories)
- 300-350 Grams of Protein
- 450-500 Grams of Carbs
- 70-110 Grams of Fats
- Maintenance Calories daily (approx. 2500 calories a day)
- High Protein (35% of total calories)
- Medium Carbs (40% of total calories)
- Medium Fat (25% of total calories)
- 215-220 Grams of Protein
- 250-275 Grams of Carbs
- 70 Grams of Fat
Supplements:
To reach some of these nutrient goals you will need to supplement your food with a protein shake once, twice, and maybe even three times a day to reach the recommended protein intakes above. I recommend Isopure no carb powder. I mix it using soy milk, this adds to my carb and protein goals every day.
Consider supplementing an amino acid (BCAA+Glutamine) supplement after and/or before any workout. I recommend Optimum Nutrition 2:1:1 recovery mix
A good multi vitamin is always a good idea. I recommend Optimum Nutrition. Opti-men and Opti-woman
Thats it folks! With some planning and dedication you can be in the best shape of your life and maintain it year round, eat the things you love, and enjoy being off the couch, away from that computer screen, and away from your TV!
