So while on this plan, this is what I would eat in a typical day:

So for those of you complaining how hard it is to get good fat in their diet, I just fit 156grams in one day ( I weigh 130lbs).  People also tend to claim that if they dont eat carbs they wont have energy, but after upping my fat content and decreasing my carb content, my energy levels have been higher, i’ve been sleeping better and my recovery times have been better.  For instance after eating the above mentioned I did the following workout at 7pm after coaching at 6am and being up for 14 hours:

2 sets of 15kg snatch *3
1 set of 35kg snatch *3
2 sets of 45kg snatch *3
1 set of 50kg snatch*2
3 sets of 55kg snatch
3 sets of 45kg hang power snatch*3
2 front squats +3 split jerks @ 35kgs
2 front squats +3 split jerks @ 50kgs
2 front squats +3 split jerks @ 60kgs
3 sets of 1 front squat +2 split jerks @70kgs
7 back squats @45kgs
5 back squats@75kgs
4 back squats @ 90kgs
3 sets of 3 back squats @100kgs.
3 sets of 3 snatch pulls @65kgs
3 sets of 5 jerk grip overhead squats @ 25kgs
3 sets of 7 jumping good mornings @ 35kgs

And lastly, fat DOES NOT make you FAT!!!  While dropping my carbs and increasing my fat (while increasing my average daily calories) I dropped weight not added!!!

But all that being said, everyones bodies are different, you just need to play around and find something that works for you, BUT don’t try it for one day and decide its not for you, it takes your body time to adjust.  To give a new diet a fair try you need to give it at least 3 weeks.  It takes your body time to flush out the crap and get used to turning fat into energy.

Any questions just ask!

“You have a significant difference in the muscle mass in your right leg relative to your left leg. The asymmetry in your lower limbs is significant and may indicate potential for risk of injury due to muscular imbalance. Optimal health and performance in work, life and sport activities are best achieved through a balanced muscular system.”

The other interesting thing about it is that the last time I had it done was in December when I was 21.6% body fat. This was when I just started o-lifting and was eating based on zone proportions. In January I switched from Zone proportions to high protein (110grams a day-lean muscle mass is 99lbs) high fat (typically 50% of my calories and the equivalent of about 25-30 zone blocks) and low carb (eliminating bread and grains and just getting carbs mainly from vegetables and some fruit) after doing this for the last 6 months, my body fat fell by over 3% and is down to 18%. The interesting thing about it is that there was a 4% reduction in body fat in my torso where body fat is said to be most influenced by diet. Goes to show that fat really doesn’t make you fat!

http://www.cathletics.com/forum/showthread.php?t=1033

ZMA

ZMA has become a number one supplement used by strength and power athletes, bodybuilders and endurance athletes. Research shows that this blend of nutrients raises testosterone levels, increases strength, and accelerates gains in muscle size. One university study showed a 30% increase in testosterone levels following ZMA supplementation.

Deficiencies in Zinc and Magnesium are common in athletes. This results in reduced testosterone levels, lack of performance, reduced recovery, cramps and tiredness. ZMA can be used by all athletes wanting to gain lean muscle size and strength, including bodybuilders, rugby players, sprinters and other strength athletes. ZMA is also used widely by endurance athletes, such as runners, cyclists and triathletes, as it helps to prevent the drop in testosterone levels linked with high volumes of training.

ZMA increases insulin-like growth factor-1 (IGF-1) which stimulates growth and development of muscles by increasing the uptake of glucose and amino acids into cells. Studies show that ZMA increases muscle strength by around 11%, resulting in gains in muscle size. ZMA has also been to shown to improve sleep patterns when taken 30 minutes before bed, resulting in increased muscle growth.

Many studies show that most athletes are deficient in zinc, magnesium and vitamin B6. A zinc deficiency results in decreased muscle endurance and lowered total work capacity of muscles. Regular exercise results in decreased zinc and magnesium levels, therefore requiring supplementation.

The minerals zinc and magnesium have a number of important functions in the body. Zinc has been strongly linked to the production of testosterone, a hormone that plays a vital role in regulating muscle growth. In addition to its effect on testosterone, zinc has also been shown to increase levels of growth hormone and IGF-1. Both are essential for increasing muscle size. Magnesium is also an essential mineral that is involved in more than 300 chemical reactions in the body including the oxidation or ‘burning’ of fat.

How do I use it?
ZMA should be taken 30-60 minutes before bedtime. For best results, take on an empty stomach. Never take ZMA with anything containing calcium. They inhibit each others absorption.

If you consume protein before bed (which you should), take it 30-60 minutes after your ZMA.
Note: Females should only take two thirds of the recommended dosage.

Summary of Benifits
- Safe Elevation of Testosterone Levels
- Increased Muscle Growth
- Increased Strength and Endurance
- Quicker Recovery Between Workouts
- Increased Sleep Quality
- Increased Libido in both males and females

What makes greens+ Instant Smoothie a day unique from other formulas?
*Contains a full serving of phytonutrient and antioxidant-rich greens+ that’s research-proven to increase energy and vitality
*Includes 15.25 grams of whey protein concentrate to provide a fantastic texture in a healthy way
*Creamy, delicious taste with all-natural fruit flavour
*Easy and convenient with no blender required – and only 100 calories per serving
*Re-sealable pouch is portable, environmentally friendly and locks-in freshness

For a full list of ingredients check out:  http://genuinehealth.com/english/pbn/index.php?id=8&section=43

It admits that during exercise, muscles stop the biochemical reactions used to maintain themselves such as replacing and resynthesizing the proteins needed for day to day activities. It’s not that exercise is damaging your muscles; it’s that they halt the maintenance process until exercise is over and that to do this maintenance, muscles must make protein, and to do so they need to absorb amino acids, the constituent parts of proteins, from the blood. Just after exercise, perhaps for a period no longer than a couple of hours, the protein-building processes of muscle cells are especially receptive to amino acids. That means that if you consume protein, your muscles will use it to quickly replenish proteins that were not made during exercise.

But muscles don’t need much protein, researchers say. Twenty grams is as much as a 176-pound man’s muscles can take. Women, who are smaller and have smaller muscles even compared to their body sizes, need less.  10 to 15 grams of protein is probably adequate for any adult. And you don’t need a special drink or energy bar to get it. One egg has 6 grams of protein. Two ounces of chicken has more than 12 grams.

Muscles also need to replenish glycogen, their fuel supply, after a long exercise session — two hours of running, for example. For that they need carbohydrates. Muscle cells are especially efficient in absorbing carbohydrates from the blood just after exercise.  Once again, muscles don’t need much; about one gram of carbohydrate per kilogram of body weight is plenty, Dr. Tarnopolsky said. He weighs 70 kilograms, or 154 pounds, which means he would need 70 grams of carbohydrates, or say, 27 ounces of fruit juice, he said.

But the interest thing about the article is that it talks about how over rated suppliments are and the value of “real” food.  They also say that that athletes who take a day or two to rest or do less-intense workouts between vigorous sessions can pretty much ignore the carbohydrate-timing advice.  The only time it becomes improatant is for elite athletes doing 2 workouts a day.  But people who are running a few miles a few days a week don’t need to worry about replenishing their muscles

Your body has enough glycogen and fat stored to get you through a normal workout. Just eat healthy pwo and you will do fine. Digestion takes a ton of energy….so hence your CNS response is greater on an empty stomach…add in some coffee/caffeine and you will be exploding out of the gates.

However be careful because there’s a big difference between training on an empty stomach and training with depleted glycogen stores so how well you’re able to perform following a fast largely depends on how active you’ve been during the fast and how much stores you have left.

Give it a try and see if it works for you.  For me, I like doing crossfit metcon workout on an empty stomach, but I struggle through o-lifting session if I haven’t eaten enough before hand.