PresentationApril 22nd, 2014

Nutritional Rules of Thumb

Water & Your Body

60-70% Water

• Let’s try this out:– If you weigh 200 lbs, drink 100 oz Water

Water = ½ Body Weight in Ounces

x 616.9 oz

128 oz

≈ 80%

or

Water & the 4 – ATIONs

Detoxific-ATIONExcess Fat

ToxinsExcess Fluids

Mental Clarity

Balanced

Blood Sugar

Increased Metabolism

Energy

Eat Every 3 Hours

3 hrs

Excess Insulin and Cortisol production

Spikes are always followed by a “dip”

Blood Sugar drops, appetite stimulated,

Cortisol secretes

Bloo

d Su

gar s

pike

s

Adrenal Glands

Pancreas

Eat a Protein with Your Carbs

Carb + Protein3 hrs

½ Your Body Weight in Ounces of Water Each Day

The Rules Review

Eat a Protein With Your Carbs

Eat Every 3 Hours

INTRO TO CARB CYCLING

A P R I L 2 2 N D , 2 0 1 4

WHY CARB CYCLING?• Keep your metabolism as high as possible

so you can maximize fat burn.• Hormone regulation.• Provides options to overcome plateaus.• Provides flexible meal options

HIGH-CARB DAY• Alternate High-Carb and Low-Carb days• Protein and a carb with five meals in the

day• Keep your metabolism running hot

• loading your muscles with glycogen and enough calories to keep your metabolism high

LOW-CARB DAY• Protein and a carb for breakfast

• Remaining four meals consist of a protein, veggies, and a good fat

• Deplete glycogen from liver and muscles cause bodies to burn stored body fat at a fast rate

• Glycogen comes from our good carbs

CHRIS POWELL’SEASY CARB CYCLING

HCLC

1

Low-Carb Day High-Carb Day High-Carb Dayw/ 1 Reward Meal

Reward Day

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

LC LC LC1 1 1 1

CHRIS POWELL’S CLASSIC CARB CYCLING

HCLC

1

Low-Carb Day High-Carb Day High-Carb Dayw/ 1 Reward Meal

Reward Day

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

LC LC LCHC HC HC

CHRIS POWELL’S TURBO CARB CYCLING

HCLC

1

Low-Carb Day High-Carb Day High-Carb Dayw/ 1 Reward Meal

Reward Day

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

LC LC LCHC HC

LC

FOOD PREPARATION• You can spend your time:

A) cooking numerous meals for the week in bulk B) as you go throughout your day

If you fail to plan, you are planning to fail

CHRIS POWELL’S S IX WEEK MENU – WK 1SUNDAY H-CARB MONDAY L-CARB TUESDAY H-CARB WEDNESDAY L-CARB THURSDAY H-CARB FRIDAY L-CARB SATURDAY H-CARB

ME

AL

1

SMOOTHIE! Protein: 1 scoop Vanilla or Chocolate Protein Powder. Carb: 1 cup Banana or Berries. 1/2 cup Unsweetened Almond Milk.

BREAKFAST SANDWICH OR BREAKFAST TACOS! Protein: 4 Egg Whites/substitutes. Carb: 1/2 Whole-Grain or Ezekiel English Muffin OR 2 Corn Tortillas. Veggie: 3 slices Tomato. Flavor: 1 dash Mrs. Dash, 3 Tbsp Salsa

POWER CRUNCH CEREAL: 1 Scoop Vanilla Protein Powder. Carb: 1/2 cup Low-Fat Granola OR 1/2 cup All Bran OR 3/4 cup Fiber One. 1/2 Cup Unsweetened Almond Milk with 1 Cup Water. Flavor: to taste Stevia, to taste Cinnamon.

GREEK YOGURT AND BANANAS! Protein: 1 Cup Nonfat Plain Greek Yogurt. Carb: 1 Banana. Veggie: 2 Stalks Celery. Flavor: 1 dash Stevia (optional).

SMOOTHIE! Protein: 1 scoop Vanilla or Chocolate Protein Powder. Carb: 1 cup Banana or Berries. 1/2 cup Unsweetened Almond Milk.

GREEK YOGURT AND BANANAS! Protein: 1 Cup Nonfat Plain Greek Yogurt. Carb: 1 Banana. Veggie: 2 Stalks Celery. Flavor: 1 dash Stevia (optional).

BREAKFAST SANDWICH OR BREAKFAST TACOS! Protein: 4 Egg Whites/substitutes. Carb: 1/2 Whole-Grain or Ezekiel English Muffin OR 2 Corn Tortillas. Veggie: 3 slices Tomato. Flavor: 1 dash Mrs. Dash, 3 Tbsp Salsa

ME

AL

2

PROTEIN OATMEAL! Protein: 1 scoop Vanilla Protein Powder. Carb: 3/4 cup cooked Steel-Cut Oatmeal. 1/2 cup Unsweetened Almond Milk. Flavor: to taste Stevia, to taste Cinnamon.

COTTAGE CHEESE ON-THE-BORDER! Protein: 1 cup Nonfat Cottage Cheese. Veggie: 1/2 cup Chopped Tomato. Fat: 1/3 Avocado, Sliced. Flavor: 3 Tbsp Salsa.

YOGURT CRUNCH! Protein: 1 cup Nonfat Greek Yogurt. Carb: 1/2 cup Low-Fat Granola. Flavor: 1 dash Stevia.

CHOCOLATE- ALMOND BUTTER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Fat: 1 Tbsp Natural Almond Butter. 1/2 Cup Unsweetened Almond Milk.

CHOCOLATE-OATMEAL POWER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Carb: 3/4 cup cooked Old-Fashioned Oatmeal. 1/2 cup Unsweetened almond Milk. 1/2-1Cup Water

SUNSHINE OMELET! Protein: 4 egg Whites. Veggie: 1/2 cup Sliced Mushrooms, 1/2 cup Chopped Onions, 1/2 cup Chopped Tomatoes. Fat 2 oz Grated Low-Fat Mozzarella Cheese. Flavor:to taste Mrs. Dash.

YOGURT CRUNCH! Protein: 1 cup Nonfat Greek Yogurt. Carb: 1/2 cup Low-Fat Granola. Flavor: 1 dash Stevia.

ME

AL

3

TURKEY & VEGGIE MEDLEY! Protein: 3 oz Cooked Extra-Lean Ground Turkey. Carb: 1/2 cup Cooked Peas and Corn mixed, 1/3 cup Cooked Long-Grain Brown Rice. Flavor: 5 sprays spray butter, to taste Herb & Garlic Mrs. Dash.

ASIAN WRAPS! Protein: 3 oz Cooked Extra-Lean Ground Chicken Breast or Ground Turkey. Veggie: 1/4 cup each Chopped Water Chestnuts, Tomato, Onion, 1 Leaf Iceberg Lettuce. Fat 1/3 Avocado, Sliced. Flavor 1 Tbsp Low-Sodium Soy Sauce.

CHICKEN STIR-FRY! Protein: 3 1/2 oz Cooked, Sliced Chicken Breast. Carb: 1/2 cup Cooked Long-Grain Brown Rice. Veggie: 3 cups Steamed Broccoli, Mushrooms, mixed Green Beans, and Water Chestnuts. Flavor: 1 tsp Low-Sodium Soy Sauce. Taste Mrs.Dash.

CHICKEN COBB SALAD! Protein: 2 Chopped Hard-Boiled Egg Whites, 2 oz Chopped Chicken Breast. Veggie: 3 cups mixed Chopped Tomato, Cucumber, Iceberg Lettuce. Fat 1 Tbsp Blue Cheese Crumbles, 1/4 Avocado, Chopped, Flavor: 2 Tbsp Fat-Free Balsamic Vinaigrette.

CHICKEN TOSTADAS! Protein:3 1/2 oz Cooked Chicken Breast. Carb: 1 Corn Tortillas, 1/3 cup Boiled or Canned Black Beans. Veggie: 2 cups mixed Chopped Onions and Peppers, 1 cup Chopped Iceberg Lettuce. Flavor: 3 Tbsp Salsa

CHICKEN-VEGGIE PARMESAN! Protein: 4 oz Cooked, Sliced Chicken Breast. Veggie: 3 cups Steamed, Chopped Zucchini, mixed Spinach, Mushrooms. Fat: 2 oz Low-Fat Parmesan Cheese. Flavor: 3 Tbsp Marinara Sauce to taste: Herb & Garlic Mrs. Dash.

CHICKEN MARINARA PASTA! Protein: 3.5 oz Cooked, Chopped Chicken Breast. Carb: 1/2 cup Cooked Brown-Rice Pasta. Veggie: 1/2 cup Sauteed Sliced Mushrooms, 1 cup Steamed Broccoli. Flavor: 1 Tbsp Minced Garlic, 3 Tbsp Marinara Sauce.

ME

AL

4

YOGURT CRUNCH! Protein: 1 cup Nonfat Greek Yogurt. Carb: 1/2 cup Low-Fat Granola. Flavor: 1 dash Stevia.

CHOCOLATE-PEANUT BUTTER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Fat: 1 Tbsp Natural Almond Butter. 1/2 Cup Unsweetened Almond Milk.

PROTEIN OATMEAL! Protein: 1 scoop Vanilla Protein Powder. Carb: 3/4 cup cooked Steel-Cut Oatmeal. 1/2 cup Unsweetened Almond Milk. Flavor: to taste Stevia, to taste Cinnamon.

COTTAGE CHEESE ON-THE-BORDER! Protein: 1 cup Nonfat Cottage Cheese. Veggie: 1/2 cup Chopped Tomato. Fat: 1/3 Avocado, Sliced. Flavor: 3 Tbsp Salsa.

YOGURT CRUNCH! Protein: 1 cup Nonfat Greek Yogurt. Carb: 1/2 cup Low-Fat Granola. Flavor: 1 dash Stevia.

CHOCOLATE-PEANUT BUTTER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Fat: 1 Tbsp Natural Almond Butter. 1/2 Cup Unsweetened Almond Milk.

CHOCOLATE-OATMEAL POWER SHAKE! Protein: 1 scoop Chocolate Protein Powder. Carb: 3/4 cup cooked Old-Fashioned Oatmeal. 1/2 cup Unsweetened almond Milk. 1/2-1Cup Water

ME

AL

5

STEAK "N" POTATOES! Protein: 2 oz Thinly Sliced Cooked Flank Steak. Carb: 1small Yam or Gold Potato. Veggie: 1/2 cup Chopped Onions, 1/2 cup Sliced Mushrooms. Flavor: taste Mrs. Dash, 5 Sprays Spray Butter, 1 tsp Cinnamon for Yam OR 3 Tbsp Marinara Sauce for Potato.

GARLIC-HERB SALMON SALAD! Protein: 2 oz Grilled Salmon. Veggie: 2 cups Uncooked Spinach. Fat: 2 Tbsp Balsamic Vinaigrette. Flavor: 1 Tbsp Lemon Juice, 1 dash Garlic & Herb Mrs. Dash, 1Tbsp Sauteed Minced Garlic.

MEDITERRANEAN TURKEY! Protein: 3 oz Cooked Extra-Lean Ground Turkey. Carb: 1/2 cup Cooked Long-Grain Brown Rice. Veggie: 1 cup Steamed Broccoli, 1 cup Steamed Cauliflower. Flavor: 1 Tbsp Hummus, taste Garlic & Herb Mrs. Dash.

LEMON-PEPPER TILAPIA! Protein: 3 oz Baked Tilapia Fillet. Veggie: 1/2 cup Steamed Sliced Mushrooms, 10 stalks Steamed Asparagus. Fat: 1 Tbsp Sliced Almonds. Flavor: 1 Tbsp Lemon Juice, 1 dash Lemon-Pepper Mrs. Dash, 5 Sprays Spray Butter.

GRILLED SHRIMP PASTA! Protein: 4 oz Grilled Shrimp. Carb: 1/2 cup Cooked Brown-Rice Pasta. Veggie: 1 cup Steamed Broccoli. Flavor: taste Garlic & Herb Mrs. Dash, 5 Sprays Spray Butter.

CHICKEN COBB SALAD! Protein: 2 Chopped Hard-Boiled Egg Whites, 2 oz Chopped Chicken Breast. Veggie: 3 cups mixed Chopped Tomato, Cucumber, Iceberg Lettuce. Fat: 1 Tbsp Blue Cheese Crumbles, 1/4 Avocado, Chopped . Flavor: 2 Tbsp Fat-Free Balsamic Vinaigrette.

SPICY TEX-MEX TURKEY! Protein: 3 oz Cooked Extra-Lean Ground Turkey. Carb: 1/2 cup Cooked Corn, 1/3 cup Boiled or Canned Black Beans. Veggie: 1 cup Chopped Red Bell Peppers. Flavor: 2 tsp Tabasco Sauce, 3 Tbsp Salsa.

CHRIS POWELL’S WEEKLY SHOPPING LIST

PROTEIN ● Whey protein powder (9 servings) ● Cottage Cheese (2 cups) ● Nonfat or lowfat Greek Yogurt (5

cups) ● Eggs (1 ½ dozen) ● Extra lean ground turkey (1 lb) ● Chicken Breast (2 ½ lbs)

CARBS ● Whole-grain, multi-grain, or Ezekiel

english muffin (3) ● Low fat granola (3 ½ cups) ● Long grain brown rice (1 ⅓ cup after

cooked) ● Peas and Corn mixed (2 cups) ● Old-fashioned or steel cut oatmeal

(2 ½ cups cooked) ● Brown rice, Ezekiel, or Corn tortilla (4) ● Black beans (1 ⅓ cup)

FRUIT/CARBS ● Chopped bananas or berries (2

cups)

FATS ● Avocados (2) ● Natural almond butter (2 tbsp) ● Sunflower seed butter (1 tbsp) ● Parmesan cheese (2 oz)

VEGGIES ● Head of Lettuce (2) ● Tomatoes (4) ● Water chestnuts ● Onion (1 ½) ● Peppers (3) ● Celery

SEASONINGS AND CONDIMENTS ● Mrs. Dash Garlic & Herb ● Mrs. Dash Original ● Salsa ● Balsamic vinaigrette dressing ● Lite spray butter ● Almond milk (1 carton) ● Stevia ● Soy sauce

PORTION CONTROLProtein – male = 5 oz

female = 3 ozCarbs – male =1.5 cups

female = 1 cupVeggies – male = 3 cups

female = 2 cupsFats – male =2 tbsp

females = 1 tbsp

PREP THE PLATE

Protein

CarbsFATS

Veggies

REGULAR CARB DAY

FATS

PC

V

REGULAR LO-CARB DAY

PC

VF

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Have a great andhealthy night!