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Nutrition

Proper nutrition is key to proper hormonal balance. We will also discuss supplements that will increase our body's natural growth, testostorone, & IGF-1 levels.

Supplements

Stretches

6- Meal Plan

Forget the food pyramid. It is the same model used to fatten cows! This is not a diet. It is a meal plan formulated for proper insulin release, which plays a crucial role in growth.

Exercises

This is a just a rough outline of my nutritional program, which will be much more detailed. It should be up with a few days.

Mental Exercises

Proper diet 7 sleep is key for growth.

The food pyramid is basically a high carb diet good only if you want to store fat. You starve your body when you wait more than 4 hours between meals. Which puts your body in a catabolic state. When your body is in a catabolic state it stops burning fat for energy and starts storing it. It also begins converting carbohydrates to fat. In order to keep your body in an anabolic state you should eat a small meal every 3 to 4 hours. Now, some of you might thing eating every 4 hours will increase your weight, but is will actually reduce body fat. With your body in a constant anabolic state  your lean muscle mass will increase, and body fat will begin to decrease. A normal person will lose about a pound a week before they start gaining weight (from increased muscle mass) regardless of wheher they exercise or not. You may experience additional weight loss since you are following the exercises in this program. We will discuss this more when this section is finished.

You should consume a 200- 500 calorie meal for each meal, w/ a 100 calorie snack an hour before bed. Here is the nutritional amounts you should consume with each meal. 25-35 grams of protien with each meal- 15 for night snack 36-50 grams of carbs with each meal- 25 for night snack 5-10 grams of fat with each meal- 2 - 6 for night snack When this section is complete, I will tell you how to figure out your personal nutritonal requirements, including calorie intake, protien, carb, and fat intake, as well as a list of foods you should and shouldn't eat. As a basic outline, foods high on the glicemic index (high starch foods) such as breads, pastas, pototatoes, & bananas should be eaten in moderation. Foods low on the glicemic index such as vegatables should be a major source of your carbs. Junk food which is usually high in carbs, high on the glicemic index, and high in fat should be eaten sparsly, such as once very 3-5 days to maintain proper horomonal and insulin levels. Getting 25-35 grams of protien in every meal can be difficult if your diet is usually low in protien. One or two pieces of chicken breast, a can of tuna, or a protien shake can fulfull this need. Cold cuts may not be the best source since they are high in sodium and you would need at least 6 pieces to get the right amount of protien. For fat, nuts, especially macadamian nuts, are a good source of fat. Fats high in monosaturated fats are the best. A finger full of peanut butter can also fulfill this need, although the best bet would be taking fish oil supplements. If you are curious as to what a diet of high glicemic index foods, which raise insulin levels, will do to your body, just see any diabetic or overweight person and ask them what they eat.

Goto: Supplements section