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Joined: 08/09/2012

I've learned alot about health and nutritions the past few months and took that information into an easy little workout plan plus diet to get ripped fast while eating tasty food. My workout plan isn't really a plan just a few guidelines i follow but i do know a good way to burn a shitload of fat super fast so ill put that down here also. Once i found ways to combine all the types of food thats supposed to be in a human body getting ripped became delicious and easier then eating shitty food.

I've been working out since middle school but i've always been slightly chubby for my standards. Getting in shape has never been so much easier since the past few months thogh. Im talking abs in around a month if you follow this stuff strictly. This is not hard to do once your body gets used to burning animal fats for fuel instead of carbs and sugars. Also when you get used to clean food, when you get hungry it will be for good reasons and not just your apetitie kicking in. The best part is that you dont have to monitor how much you eat because when your eat nutritional food theres no such thing as too much so you always get to eat till your full.

Below ill post some recipes, my workout guidelines (which are not that impressive), and the fastest way i learned to burn that shitty belly fat.

All these recipes and workut stuff i made for myself is based on the combined information i learned from the 21convention speaches by Mark Otobre and Dave Asprey.

You can learn all the science behind it by going to bulletproofexec.com he gives you a free ebook and charts on how to judge what is ment to be in your body and what is limiting you mentally and physically.

I live right next to a farmers market so it is much easier for me to get fresh organic vegetables and meat so you might have to go somewhere a little farther to get these types of food but it is well worth it.

Just buy in bulk and store in the freezer with how i state below.

DIET

*Cut out all dairy

*Grass fed butter in the pan with almost everything that i cook.

   *Tasts amazing and is a super food.

Morning

*2-3 free range eggs on a single sunny side up pan.

    *your supposed to eat eggs poached but i just lightly cook them seperately till the middle is a little bit gooey but cook it however you like

Afternoon/Night

*Grass fed steak medium rare / WIld caught stockeye salmon lightly cooked

    *I usually prepare these by cutting them to appropriate sizes, sprinkling garlic and sea salt then storing it in the freezer

*Sweet Potatoes 

  *poke holes with a fork and spread butter all around it and sprinkle sea salt or whatever you like

  *Cook at 425 for 45min to an hour

  * theres many diferent kinds of sweet potatoes 

*Veggie tomatoe soup

 *Steam mushrooms, cut up baby carrots, broccoli, or whatever veggies you like

 *Blend a tomatoe or two depending on the size and how much liquid you want in the soup

 *put liquified tomatoe in a pot heat up and add good spices like turmeric, parsley, basil, any you like that are on the positive side of daves chart is great.

 * Put butter (More butter = more creamy and tasty) in the pot with the spices and liquified tomatoe 

 * add all the steamed veggies to the pot and add sea salt if the taste is too bland for you

*Best part about this is you can change how the soup tastes with the spices or how much butter you put or what veggies you like to throw in there

*Getting veggies in bulk is hard cause they will expire so you might find yourself going to the grocery store every time you wanna cook something like this.

CHEATING/ side notes

*These are the main things i eat throughout the day and they all fill me up and taste amazing and put my body in fat burning mode

*Vary what you eat and switch up the cooking style to what you want ie: dont eat steak and eggs every day

*Sometimes i get some fresh bread to dip in the soup every once in a while or go out and eat shitty food but it doesnt matter if this type of clean food is the majority of what you eat

*i also usually eat my eggs with some type of sauce which is not recommended

*Sometimes if im lazy and hungry ill just steam some carrots or broccoli and cook them for a minute or two in a pan with butter.

*learn about what to cook with. I use a nonstick pan thats white but i heard some pans are not good to cook in becasue of the material they are made out of.

 

WORKOUT

*3-4 times a week. Divide what parts you wanna workout with how many days of the week you wanna workout 

*3-5 workouts per session

*Any type of pain means stop working out that part of your body unless you wanna risk further injury

*Fast, quick, controlled reps but slow and controlled coming back

  *example: fast quick controlled push when benching but slow and controlled when bringing the bar back down

*I found in myself that my personalized workout plan followed by these guidelines and diet has gotten me to increase the weight every time i come back to the same workout because my muscles are being excercised fully and being repaired very fast with the proper nutrition.

* the only supplement i take is one for increased vascularity that is natural. Im pretty sure most shit from GNC is terrible for you so be careful with where your supplements come form

*I also take vitamin D-3 for my immune system and i literally get sick about once a year if at all since i started taking it.

Maximum Fat Burning.

1. Wake up and drink bulletproof coffee with butter in it depending on how hard im working out and how many parts

2. Workout whatever part you wanna burn fat (usually abb workouts)

3. Wait about one to two hours before you eat to keep the after burn effect going

4. Eat clean animal protein like grass fed butter or wild caught salmon for full muscle recover

5. If your still hungry cook anything above. You dont have to worry about killing your hard work with these types of foods.

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Joined: 01/18/2012
Why do you cut out dairy? You

Why do you cut out dairy?

You do ab workouts to cut more fat from stomach? That sounds like everything they've said is not possible. But I do actually feel/look leaner when I'm doing ab workouts now that I think about it.

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patrick.bateman's picture
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Joined: 05/20/2013
Dairy calcium has actually

Dairy calcium has actually been shown to increase fat excretion on a diet - http://www.ncbi.nlm.nih.gov/pubmed/15090625

If you can tolerate dairy I recommend keeping it in. 

You focus on a lot of healthy, nutrient dense food which is awesome. But if you're looking to take things to the advanced level, that's when you need to get the numbers down. Calories, proteins, fat and carbs to best support your goals. This also gives you the flexibility to incorporate foods that you enjoy, strategically into your nutrition plan while dropping fat. 

Everyone is only human and eventually you're going to turn to some delicious foods. If you allow yourself to eat awesome shit, if you fit it into your macros, then you'll be much better off. There will be a healthy relationship with food. Since you're not turning to it out of deprivation,and then feeling guilty about it. But rather you can eat shit you love, guilt free knowing you're moving closer to your goals.

ALSO

Bulletproof coffee is the most retarded thing in the world. Putting butter/mct oil in your coffee is beyond stupid. That will shut off fat burning. If you have dietary fat floating through your bloodstream then you will burn that, not stored body fat. Plus taking pure fat in your coffee is the worst way to consume calories since it has little effect on satiety. No one that gets ripped does that retarted shit. 

It's like trying to save money but spending 200 dollars on a pair of socks.

Plus Dave Asprey is downright unethical and he has no idea what he's talking about. Most coffee doesn't have mycotoxins, his coffee has actually been shown to have more than randomly picked coffee sources. 

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Joined: 06/04/2012
I'm not going to sit here and



I'm not going to sit here and dissect this entire thing but you besically picked 5 or 6 things from different sources and combined them to make a lackluster guideline.

Some of them are founded in fact and others are not.

Why would you drink coffee (any sort for that matter) when you could have clean energy from a green smoothie AND be eating almost your daily amount of vegetables?

Answer me that.

You should also broaden your diet. You have a farmers market at your disposal and your diet resembles what I picture Betty White eating.

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Joined: 01/11/2014
G-Money wrote: I'm not going

G-Money wrote:


I'm not going to sit here and dissect this entire thing but you besically picked 5 or 6 things from different sources and combined them to make a lackluster guideline.

Some of them are founded in fact and others are not.

Why would you drink coffee (any sort for that matter) when you could have clean energy from a green smoothie AND be eating almost your daily amount of vegetables?

Answer me that.

You should also broaden your diet. You have a farmers market at your disposal and your diet resembles what I picture Betty White eating.

lol

my latest move for getting some healthy fats in the morning is I throw avocados and coconut milk into the blender with just a bit of almond milk (or water) so it'll blend. I pour that into ice cube trays so I can throw a few cubes into my morning smoothies

patrick.bateman's picture
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Joined: 05/20/2013
Well I'd actually recommend

Well I'd actually recommend black coffee in the morning in a fasted state.

Fasting boosts growth hormone, this accelrates fat burning and spares muscle tissue. Fasting and caffeine boost nor-epinipherine, this stimulates metabolic rate, increases energy levels and boosts mental alertness. Plus eating breakfast in the morning is not a great idea because cortisol levels are very high and insulin sensitivity is very high in the fat tissue. This makes it very easy to store fat and also tends to make people hungry soon after eating.

Btw coffee drinkers have been shown to be much healthier than non coffee drinkers. This shows all the health benefits associated with coffee - http://www.thedailybeast.com/articles/2011/10/28/coffee-health-benefits-how-coffee-might-save-your-life.html

I drink 2 cups per day everyday, completely black! 

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Joined: 06/04/2012
Call me a pussy but black



Call me a pussy but black coffee is fucking gross lol.

Intermittent fasting definitely works though. Pop some BCAA's in a fasted state, should be the same thing Bateman?

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Joined: 08/09/2012
I put a little raw milk in my

I put a little raw milk in my coffe cause i cant stand the taste but it helps me kickstart my day and i dont even need to eat till around 1 or 2

I used to be obsessed with cheese but after i stoped eating it i noticed a huge cange in how i felt. 

I guess maybe i've been getting really lean just because ive been skipping breakfast

Anyway i liked the information they gave cause that kerry gold butter makes veges super easy to eat.

I've only recently started eating sweet potatoes but they fill me up and dont make my stomach feel like shit so so far so good.

I've only followed this plan for around a month in a half but an it is really random and shitty but fuckit i got abbs, have a shitload of energy throughout the day, and only need to eat about two meals maximum to feel satisfied all day.

But im also 20 so this should be normal haha.

Then again this all could be a result just from cutting out processed/factory food and candy.

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Joined: 04/20/2012
Good diet plan and if it

Good diet plan and if it works for you great but you have some unnecessary rules and ones that are drops in a bucket. Shit like this would work for some and not others. 

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Joined: 06/04/2012
Yeah fitness and diet are



Yeah fitness and diet are very subjective. Some things will work great for some and not others. The best thing to do is experiment and see what works for you.

patrick.bateman's picture
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Joined: 05/20/2013
G-Money wrote: Call me a

G-Money wrote:


Call me a pussy but black coffee is fucking gross lol.

Intermittent fasting definitely works though. Pop some BCAA's in a fasted state, should be the same thing Bateman?

Nope. Don't bother with BCAA's, unnecessary. 

The increased growth hormone shifts your body into fat burning and spares muscle protein. Caffeine enhances the fast and helps shuttle fat cells into the blood stream and blunts appetite. Learn to drink that black coffee or get some caffeine pills. 

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Joined: 06/04/2012
patrick.bateman

patrick.bateman wrote:
G-Money wrote:


Call me a pussy but black coffee is fucking gross lol.

Intermittent fasting definitely works though. Pop some BCAA's in a fasted state, should be the same thing Bateman?

Nope. Don't bother with BCAA's, unnecessary. 

The increased growth hormone shifts your body into fat burning and spares muscle protein. Caffeine enhances the fast and helps shuttle fat cells into the blood stream and blunts appetite. Learn to drink that black coffee or get some caffeine pills. 

so that fuckin Martin dude has been lying his entire time!? Damn internet marketers... 

patrick.bateman's picture
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Joined: 05/20/2013
G-Money

G-Money wrote:
patrick.bateman wrote:
G-Money wrote:


Call me a pussy but black coffee is fucking gross lol.

Intermittent fasting definitely works though. Pop some BCAA's in a fasted state, should be the same thing Bateman?

Nope. Don't bother with BCAA's, unnecessary. 

The increased growth hormone shifts your body into fat burning and spares muscle protein. Caffeine enhances the fast and helps shuttle fat cells into the blood stream and blunts appetite. Learn to drink that black coffee or get some caffeine pills. 

so that fuckin Martin dude has been lying his entire time!? Damn internet marketers... 

Well there's some research that shows benefits to fasted BCAA. But in the grand scheme of things it probably makes next to no difference. I've done fasted and non fasted training and never noticed any difference in strength and muscle gain.

The bottom line is that if you're getting in sufficient protein intake each day, it won't matter if you take BCAA before your workout or not. 

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Joined: 06/04/2012
patrick.bateman

patrick.bateman wrote:
G-Money wrote:
patrick.bateman wrote:
G-Money wrote:


Call me a pussy but black coffee is fucking gross lol.

Intermittent fasting definitely works though. Pop some BCAA's in a fasted state, should be the same thing Bateman?

Nope. Don't bother with BCAA's, unnecessary. 

The increased growth hormone shifts your body into fat burning and spares muscle protein. Caffeine enhances the fast and helps shuttle fat cells into the blood stream and blunts appetite. Learn to drink that black coffee or get some caffeine pills. 

so that fuckin Martin dude has been lying his entire time!? Damn internet marketers... 

Well there's some research that shows benefits to fasted BCAA. But in the grand scheme of things it probably makes next to no difference. I've done fasted and non fasted training and never noticed any difference in strength and muscle gain.

The bottom line is that if you're getting in sufficient protein intake each day, it won't matter if you take BCAA before your workout or not. 

Don't you have some videotapes to return?