THE TI COMMANDMENTS OF LOSING FAT AND GAINING MUSCLE

ten_commandments

• Don’t drink your calories (fruit juice, vegetable juice, milk)
• Whole eggs over egg whites. Eggs are the perfect food.
• Limit carbs in the a.m.
• Agave, honey, etc are no-nos. They still contain simple carbs. Opt for stevia.
• Maintain your lean muscle by eating at least 30 grams of protein at every meal.
• Food quality over quantity.
• Eat higher protein/lower carb to combat stress
• Take responsibility for your health and fitness – be accountable
• Think like a lean, healthy person
• Whey protein is the best replacement protein powder
• Post workout is the BEST time for higher glycemic carbs
• 50-100 SIMPLE carbs per day is plenty when wanting to lose fat
• Consume a small, low glycemic meal 1-2 hours before working out (if you can…but avoid high carbs at all costs before working out)
• 1.6g/kg of body weight is a good go by for protein consumption
• Strength train and high intensity interval train over steady state cardio.