American society has a misconception with it come to “healthy eating”. First thing first, what are you trying to achieve? Do you want to look like Hugh Jackman is Wolverine or like Zack Efron or Ben Affleck in Phantoms (soft and gooey). There is such a thing as skinny fat.
You go into Whole Food and automatically feel like you have enter the kingdom of healthy choices…WRONG! I’ll go into that one another time.
A Sample Day in the Wolverine Diet: http://www.comicbookmovie.com/x-men_movies/x-men_origins_wolverine/news/?a=5844
His workout’s: http://www.menshealth.com/men/fitness/fitness-tips/hugh-jackmans-workout-plan/article/743e975bd5e3b010VgnVCM200000cee793cd
The day for Jackman begins at 4 AM. This is his first meal of the day. By 6 AM, he is in the gym ready to begin his weight training and cardiovascular workout. This workout will take 1-1/2 hours to complete. By eight o'clock, he is ready for his second meal.
(This diet requires him to eat every 2 to 3 hours.) Most of his carbohydrate intake takes place in the early morning and early afternoon.
After 6pm, he will not eat any carbs. This is a typical bodybuilder’s diet!
After 6pm, he will not eat any carbs. This is a typical bodybuilder’s diet!
The types of food that would normally be included in this type of diet are:
- Chicken breasts.
- Egg whites.
- Oatmeal.
- Brown Rice.
- Sweet potatoes.
- Tuna.
- Salmon.
- Lean cuts of beef.
- Salads and vegetables.
A typical ratio for this kind of the diet would be 40% protein, 40% carbohydrate, and 20% fats. As Hugh Jackman begins increasing the intensity of his workouts, he would increase the ratios to 50% protein, 30% carbohydrates and 20% fats.
The increase in carbohydrates in the beginning phase would give him sufficient energy to blast through the most intense workout. The best way to achieve the goal of increasing muscle size while staying lean would be to work in phases.
In phase 1, the bulking phase. You consume more carbohydrates and proteins in this phase. He would then increase the protein and lower the carbohydrates as he enters into the cutting or "leaning out" phase.
What is a carb/starch and why you need them?
Simple or Complex Carbohydrates
Simple
Simple carbohydrates have a 'simple' molecular structure. They are made up of one or two sugar molecules. Simple carbs can be digested very quickly, and will cause blood sugar to rise quickly. Often the release of high levels of blood sugar is followed by a quick response of insulin which attempts to clear the blood sugar away. This can result in a dip in glucose (hypoglycemia) accompanied by fatigue, dizziness, and weakness. High levels of insulin can prevent fat from being properly burned down. Obviously simple carbs are good for quick energy but need to be consumed in moderation to prevent the rapid swings in blood sugar. Refined sugar, dairy sugar, fruit sugar, refined flour are all sources of simple carbs. Some are better than others (such as natural fruit sugars).
Complex
Unlike simple carbs, the complex carbs are made up of long chains of sugar molecules. Digestion of these kinds of foods take much longer than simple carbs, which is great. The digestion process is what make you metabolism work over time. Hence the need for proteins, which I will cover later in this email. Complex carbs are starchy or fibrous. Rice, beans, pasta, wheats, grains, and potatoes are starchy complex carbs. Fibrous carbs are the indigestible portion of plant material (i.e. vegetables) that have a low calorie count, but are essential for keeping the digestive process running clean and healthy.
Are carbohydrates good or bad?
There are good food choices and not-so-good choices. Complex carbohydrates should make up a bigger part of our diet than simple carbs. They provide us with a more controlled release of blood sugar (and the corresponding insulin response), and generally provide better nutrition value. Unfortunately it is more complicated than this. Some complex carbs (like potato) actually break down into glucose fairly quickly. It is the complexity of this that has given rise to the glycemic index (GI).Recently there has been significant "anti-carb" sentiment, with some physicians even blaming carbohydrates as the reason for obesity. This is a very simplistic viewpoint. The problem with some very-low carb diets is the lack of energy, and loss of lean muscle mass that can result in the ensuing weight loss.
Most major health organizations (such as the American Heart Association) recommend a moderate intake of carbohydrates (at least 55% of calories from carbs).
Refined foods - keep to a minimum: Refined white sugars and breads are simple carbs with a twist. They have had most of their nutritional qualities stripped away.
Natural truly is best! If in doubt choose carbohydrate foods that are unprocessed or minimally processed.Good Sources of Carbohydrate
- Vegetables (all kinds)
- Fruit (limit quantity if trying to lose fat)
- Oats and oatmeal
- Brown Rice
- Yams
- Lentils
- Whole Grain Breads
- Whole Grain Pitas
- Whole Grain Cereals
- Potatoes
Carbohydrates to Avoid or Limit
- White Pasta
- White Rice
- White Bread
- Instant Oatmeal
- Fruit Juices
- Bagels
- Donuts
- Muffins
- Sweets and Candies
- Processed Breakfast Cereals
What is a Calorie?
A calorie is a unit of energy. Technically a calorie is the amount of heat energy required to raise the temperature of 1 gram of water up 1 degree Celsius (1.8 degrees Fahrenheit).This can easily be calculated with the following formula:
1 gram of Protein = 4 Calories
1 gram of Carbohydrate = 4 Calories
1 gram of Fat = 9 Calories
1 gram of Alcohol = 7 Calories
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