Transforma)onal Contest Seminar Handout Krank Systems, LLC 2014
5 Biggest Secrets to Your Fat Loss Success 1 – THE BIGGEST SECRET! Consistency You will never get the outstanding results where other people look at your before and aCer pics and say “No Way!” without paying close aIenJon to what you eat. If there was a “secret” when it comes to dieJng, it would be: CONSISTENCY! You have to be consistent with making healthy choices. There is no quick ﬁx or magic pill, and there’s not one parJcular food that’s going to do it all for you. All you have to do to make one of those “No Way!” transformaJons is to follow a similar healthy eaJng plan meal plan and STICK TO IT! 2 – You Have to Eat!! To build a lean and sexy physique – you have to fuel your body. A big mistake that a lot of people make when they are trying to get leaner is not eaJng enough! And when they eat, they don't eat the right stuﬀ. Think about this, you’d only put the best oil and gasoline in a Porsche or Ferrari. If you want to build a body that turns heads you have to fuel it with top notch nutriJon! It takes lots of the right foods to build that body. Workouts are important to burn fat and sJmulate muscle growth, but it’s the foods in this Meal Plan that contain the building blocks to sculpJng your desired physique, and also provide you with the energy to push strong through the workouts. 3 – Never Miss A Meal!!! One of the biggest mistakes people make with their diet is by skipping meal. If you’re serious about shedding fat you absolutely can NOT miss a meal. Always pack have a meal with you just in case...for emergencies use a protein shake. If you realize that you are about to go more that 4 hours without a meal then use the emergency shake. Remember, failing to plan is planning to fail. If you miss the boat on this one, you’re going to short change yourself from accomplishing your goals. 4 -‐ Drink Lots of Water! SomeJmes our body can mistake the signal for hunger with dehydraJon. So we end up eaJng thinking we are hungry, but just all actuality, we are just dehydrated. When you become dehydrated your metabolism drops a couple points. You must drink 60-‐100 ﬂ oz of water a day. Water will also full you up and mildly curb your appeJte. 3-‐4 shaker boIles 5 – Track Your Calories As you progress, write down what you eat and see how much your actually put in your body. You can Use MyFitnessPal. ***How to USE MyFitnessPal hJps://youtu.be/fu9RKqlmD1Q*** Krank Systems, LLC 2014
THINGS YOU HAVE TO LEARN TO DO: Some more Quick Tips • Watch your WEEKEND CHEAT DAYS! Do not make it the whole day and be careful on BINGE EATING Habits. • EAT SMALLER MEALS 4-‐6 TIMES A DAY. Smaller, more frequent meals help speed metabolism. Do not starve yourself. May be hard to do for the working people, so • LEARN TO PREPARE YOU MEALS BEFORE HAND. • LEARN TO READ THE LABELS OF FOODS YOU PURCHASE. • LIMIT YOUR DAIRY CONSUMPTION. Dairy contains lactose and sugar.will make it harder to see gains. Keep the intake in the early hours of the day. • WATCH THE FRUITS “EAT”-‐ Drinking fruit juices does not consJtute in eaJng a fruit. Some are high in sugar so watch the porJon sizes and Jming. • ELIMINATE SWEETS, HIGHLY SATURATED FATS, AND JUNK FOODS (right now if you are saying to yourself…OHH I can’t do that ..Well then you really are not ready to change your lifestyle..also give this paper back to me we are killing trees here.) • Strength Training and Metabolic Training INCREASE YOUR MUSLE MASS YOU LAZY PEOPLE…yes even the women..BE ACTIVE • AVOID HIGH SUGAR DRINKS, JUICES, AND LIMIT ALCOHOL CONSUMPTION. EMPTY CALORIES :WE DO NOT NEED THIS. JUST LEARN TO DRINK AND ENJOY WATER. • NO LATE EATING once you hit your calories and percentage STAY AWAY FROM THIS! Be Strong Krank Systems, LLC 2014
Basic Nutri)on Learning to choose the correct foods and Jming of them will help maximize the outcome. When you consume enough food to meet basic requirements, you provide your body with just enough nutrients for energy and to maintain health and normal funcJon. Growth, Jssue damage, repair and stressful environments can increase nutriJonal needs. When these nutriJonal requirements are not met symptoms such as chronic Jredness, frequent illness, poor concentraJon, poor performance and poor recovery will occur. Carbohydrates Carbohydrates help to fuel muscles to do work. Two major types of carbohydrates (or carbs) in foods: simple and complex. Simple Carbs-‐These are also called simple sugars. Simple sugars are found in reﬁned sugars, like the white sugar you'd ﬁnd in a sugar bowl. If you have a lollipop, you're eaJng simple carbs. But you'll also ﬁnd simple sugars in more nutriJous foods, such as fruit and milk. It's beIer to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, ﬁber, and important nutrients like calcium. A lollipop does not. Complex Carbs-‐ These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are beIer choices than others. Reﬁned grains, such as white ﬂour and white rice, have been processed, which removes nutrients and ﬁber. But unreﬁned grains sJll contain these vitamins and minerals. Unreﬁned grains also are rich in ﬁber, which helps your digesJve system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal ﬁlls you up beIer than sugary candy that has the same amount of calories as the oatmeal. Krank Systems, LLC 2014
Energy Rich Carbohydrates
Beans (preferably fresh)
Brown Rice
Corn
Wild Rice
Lentils
Whole Wheat Bread
Black Eyed Peas
Whole Grain Cereal
Sweet Potato
Oat Meal (old fashioned preferred)
Red Potato
Buckwheat Pancakes
Whole Wheat Pasta
Whole Wheat Pancakes
Vegetables
Spinach
Bean Sprouts
Cabbage
Asparagus
Broccoli
Green Beans
Cauliflower
Green Pees
Zucchini
Beets
Squash
Kale
Carrots
Collard Greens
Peppers
Turnip Greens
Artichoke
Cucumber
Brussel Sprouts
Eggplant
Mushrooms
Okra
Tomato
Lettuce (mixed greens)
Fruits
Orange
Grape
Grapefruit
Pineapple
Apple
Kiwi
Banana
Strawberry
Melon Fruit
Blueberry
Blackberry
Star Fruit
Raspberry
Cactus Fruit
Peach
Pear
Krank Systems, LLC 2014
Protein Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair Jssues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, carJlage, skin, and blood. Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relaJvely large amounts of it. Vitamins and minerals, which are needed in only small quanJJes, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. (ref Webmd) Try to stay with the leaner choices of protein rather than the faqer ones. Because the faqer you choose the smaller sizes you get to eat. Proteins
Eggs (1 yoke 3 white ratio)
Pork Chop
Eye of round
Salmon
Top Sirloin
Cod
Beef Tenderloin
Tuna
London Broil
Trout
Extra Lean Ground Beef
Shrimp
Bison
Tilapia
Skinless Chicken Breast
VEGAN
Skinless Chicken Thigh
Tofu
Skinless Turkey Breast
Quinao
Ostrich
Beans
Pork Tenderloin
Lentils
Ham
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Fats Fat, the most abundant source of energy in the body. Fat is a component in food. Some foods, including most fruits and vegetables, have almost no fat. Other foods have plenty of fat. They include nuts, oils, buIer, and meats like beef. The name — fat — may make it sound like something you shouldn't eat. But fat is an important part of a healthy diet. For best results you should be eaJng a balanced diet; rich in all the above menJoned macro-‐nutrients but favoring ﬁbrous carbohydrates and good sources of dietary fat; you should also consider supplemenJng some of the following micro-‐nutrient content as well: Healthy Fats
Canola Oil
Whole Eggs (in moderation)
Almonds
All Natural Peanut Butter
Walnuts
All Natural Almond Butter
Pumpkin Seeds
Flax Seed Oil (supplement)
Avocado
Fish Oil (supplement)
Cold Water Fish (salmon, tuna, mackerel, etc.)
Krank Systems, LLC 2014
So how many calories should I be ea)ng? To be honest the calories you eat and consume will diﬀer from person to person. Are you sedentary? Are you an athlete? Are you a recreaJonal liCer? How many Jmes a week are you strength training? How much cardio are you doing? We can go on and on, but that where geqng a Nutri)onal Coach would be best if you really have speciﬁc goals in mind. Here is the best equaJon we can give you and then tweek it for your performance: Your Bodyweight X 11 calories Mine: 170 x 1835 calories Macro Nutrient Percentages: Non Krank Days-‐ Protein 40%, Carb 30%, 30% Krank Days-‐ Protein 40%, Carb 40%, 20% ***Extra Moderate Cardio Sessions are KEY Refer to *** exit workouts if you can’t go out and run/ walk/ bike To be honest the biggest problem we see is that most people do not even come close to eaJng the amount of calories they should be consuming which is why we need to track your food and caloric intake. Use My Fitness Pal or an app similar. Krank Systems, LLC 2014
A.B.S – Abs By Summer Diet Plan Sample 2,000kcal = Protein 200g, Carbohydrates 175g, Fat 55g Meal 1 Protein 44g, Carbohydrates 33, Fat 15 Egg Omelet-‐ 2 whole extra large eggs, 184g liquid egg whites, 85g Spinach, 85g Mushrooms ½ cup of whole grain Oats – may add cinnamon Meal 2 – Snack = Protein 18g, Carbohydrates 14g, Fat 14g 1 container Dannon Light and Fit Non Fat Greek Yogurt
1 oz of Whole Natural Almonds Meal 3—Lunch = Protein 41g, Carboydrates 25g, Fat 7g 6oz Extra Lean ground beef ½ cup brown rice (measured cooked) 3oz of broccoli Meal 4—Preworkout =Protein 26g, Carbohydrates 31g, Fat 2g 1 Scoop of preworkout (opJonal) 1 Banana 1 Scoop of whey protein Meal 5—Post workout =Protein 35g, Carbohydrates 64g, Fat 1g 4oz Chicken Breast (measured cooked) 10oz (300g) Sweet Potato ½ cup broccoli Meal 6-‐ Dinner= Protein 36g, Carbohydrates 12g, Fat 14g 6oz 93/7 ground turkey 6oz of green beans 3 capsules of Fish Oil –supplements Krank Systems, LLC 2014
Diet for 100-‐110lb 1,110kcal Protein 110g Carbohydrates 100g Fat 30g Breakfast: ½ cup of egg whites 2 whole eggs ½ cup of Oatmeal measured dry Snack: 1 Banana 1oz of almonds Lunch: 4oz chicken breast – measured cooked 1 cup of broccoli or green veggies 3oz baked sweet potato Snack: Light and ﬁt Danon Nonfat Greek Yogurt Dinner 4oz of chicken breast-‐measured cooked 2 cup of green veggies Krank Systems, LLC 2014
Meal Plan for Sedentary 180lb Male Meathead Protein:225g, Carb 100g, Fat 55g Meal 1: 1 cup spinach 3oz mushrooms ½ cup egg whites 2 whole eggs (Make into an egg scramble) Meal 2 5 ½ cooked chicken breast ¼ cup cooked brown rice Meal 3 5 ½ cooked chicken breast 5 ½ baked sweet potato Meal 4 6oz extra lean ground beef 3 oz of green beans 1 oz of almonds Meal 5 6oz Jlapia 3 oz broccoli 1tbsp of olive oil Meal 6 1 scoop of whey or casein protein 1 tbsp of natural peanut buIer Krank Systems, LLC 2014
Pete Isip Sample-‐170 lbs -‐ 1800 calories-‐ 200g Protein 100g Carbs 60 grams Fat Breakfast: Green Protein Smoothie-‐ 400 calories 50 g protein, Carbs 31, Fat .5 2 cups Spinach 4 Strawberries 1/2 banana 2 scoops of Isopure Protein Lunch: 33g Protein, 28g Carbs, 7g Fat 6 oz Chicken Thigh 1c Broccoli 1 cup White Rice Post Workout: 405 calories-‐ 32g Protein, 58g Carbs, 3.5g Fat 1 cup Raisin Bran 1 cup 1 % Organic Milk 1 scoop Isopure Protein Snack: 235 calories-‐ 25.5g Protein, 24 g Carbs, 7.5g Fat 1 cup Greek Plain Yogurt 2 TBS Sugar Free Preserves 1 TBS Sunﬂower buIer Dinner: 6 oz Chicken Breast 1 cup Broccoli 2 TBS Srichacha Last Meal: 2 Eggs whole, 2 Egg Whites, 1 Cups Spinach-‐ -‐YES IT SUCKS Krank Systems, LLC 2014
130-‐125 Pounds Sample Day Krank Systems, LLC 2014
130-‐125 Pounds Sample Day Krank Systems, LLC 2014
185-‐195 Pound Person Krank Systems, LLC 2014
1,997 179 69 141 185-‐195 Pound Person Krank Systems, LLC 2014
1,380 123 66 133 *****FREE Gij from Romeo and Ames***** If you want to step your game up make sure to talk to them about you PERSONAL Nutri)onal Program Macronutrient Timing: Total Meals: 4-‐5 Protein: spread your protein intake evenly over all your meals (67g-‐54g/meal) Carbohydrate: If you workout in the ajernoon/night use the following breakdown: -‐approx 15% of total carbs at breakfast -‐approx 30% of carbs preworkout/cardio -‐approx 30% of carbs post workout/cardio -‐The remaining 25% of your carbohydrate intake should be spread out relaJvely evenly over the rest of your remaining meals. On days when you workout in the morning aCer breakfast use the following breakdown -‐35% of daily carbs at breakfast -‐35% of daily carbs post workout -‐30% of carbs spread throughout the rest of the day On your oﬀ days from weights depending upon your soreness level you will sJll perform HIIT cardio so you will sJll want to space out your carbohydrates using HIIT as your “workout” in terms of Jming your carbs. **Note: Even if you do HIIT on an oﬀ day you s)ll use oﬀ day macros.** Protein examples: Chicken, tuna, eggs, lowfat milk, lowfat cheese, turkey, ham, lean pork, lean beef, ﬁsh, protein shakes, protein bars, high protein yogurt, greek yogurt, protein shakes. Carbohydrate examples: Brown rice, baked chips, bread, low fat popcorn, potatoes, sweet potatoes, whole wheat bread, bran cereal, oatmeal, oat bran, anything from oats, whole wheat pasta, whole wheat torJllas, some fruits Krank Systems, LLC 2014
(berries, apples, bananas, etc), beans, veggies. Have at least 2-‐3 servings of vegetables per day. Fat examples: Cheese, peanut buIer, nuts, olive oil, canola oil, MCT oil, avacado, coconut oil, ﬂax. Fish Oil supplements do count towards fat. Others foods are ﬁne to use as well as long as you ﬁt them into your macros. Count all sources from all foods. Example: count the protein & fat in oatmeal even though it is a carb source and count the carbs & protein in peanut buIer even though it is a fat source. Count the BCAAs in protein into your protein intake. Do NOT subtract ﬁber from your carb intake; count all carbs, including those in vegetables. No restricJons on sodium if you don’t have any blood pressure issues or salt sensiJvity, just try and keep it consistent. Fluid intake should be around 1 gallon per day, more is ﬁne, but no more than 2 gallons. *A Jp as far as traveling or if you are away from home for long periods of Jme you can select sources of foods that are convenient and that do not require cooking such as whey protein powders, protein bars, fruits, bagels, rice cakes, beef jerky… preIy much anything that is non-‐perishable. Traveling does not have to be an end or an excuse to not follow your macros. Pack foods and/or hit up grocery stores and select smart foods. Also, bring your food scale with you so you can weigh and track foods precisely. Your friends and family may ﬁnd this weird, but believe me once they see how great you look they will be asking you how to get in shape. If you sJll having trouble counJng and tracking your macros, then, please visit the video and arJcle below: hIp://ontheregimen.com/2013/10/15/how-‐to-‐count-‐your-‐macros-‐a-‐
comprehensive-‐guide/ hIp://www.youtube.com/watch?v=YUh3tmfM35w Krank Systems, LLC 2014
Supplements I also made a few supplement recommendaJons on your sheet that I see as most important to gain/maintain muscle, but it’s a good idea to also have ﬁsh oil, mulJvitamin and some vitamin D3 to make sure your bases are covered. Count aminos, ﬁsh oil, carb supps, etc. just like food. In general, any supplement with calories in it needs to be counted like food. *This is not mandatory, just recommended. These recommenda)ons are taken from reputable sources. -‐ CreaJne Monohydrate (may cause slight ini)al weight gain at ﬁrst but only from increased cell volumiza)on) -‐ 3g beta-‐alanine per day 3.2g preworkout (may cause Jngling sensaJon on skin... not dangerous just parenthesia) -‐ BCAA (Branched Chain Amino Acids) 5g pre and post workouts -‐ 1 mulJvitamin daily (any Jme of day with food) -‐ 1000mg glucosamine/day -‐ Fish Oil, enough caps to get 3-‐4g epa/dha daily (any Jme of day with food) -‐ Vitamin D3, 5,000 IU (any Jme of day with food) -‐ Use protein powders as needed to reach total protein goals. No minimum or maximum -‐ Fiber supplement to reach ﬁber goals, no minimum or maximum Again these are just recommendaJons and NOT requirements. -‐ L-‐Arginine 5g before training -‐ Glutamine 5g aCer training Prior to taking any nutri)onal supplements, please consult with a knowledgeable pharmacist or physician. Romeo and Ames Contact: [email protected] Ames Abdon,Romeo Estrada and Pete Isip are not doctors or registered dietitians. The contents
of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or
prevent any health problem - nor is it intended to replace the advice of a physician. Always
consult your physician or qualified health professional on any matters regarding your health.
Krank Systems, LLC 2014
About Pete Isip, Krank Systems
Pete Isip, a former kid and still a fat kid at heart, is the
owner and head trainer of Krank Systems, Nutley and has
over 13 years experience in personal training/coaching.
Pete holds a BS from Montclair State University in Human
Ecology/Nutrition and multiple certifications including but not
limited to NSCA, Underground Strength Coach, Kettlebell
Concepts, USAW, and IYCA.
Pete is well recognized, not only as a top personal training
coach, but also as a multiple placement winner in drug
tested “natural” bodybuilding completions around the world,
featured on ESPN2 and Natural Muscle Magazine and his
latest endeavor, Men’s Health Next Top Trainer.
His unique approach to fitness can be attributed to having tackled his own
personal struggles with weight as an adolescent. Pete is passionate about
enhancing the quality of lives of the people he encounters through fitness and
health, “I love seeing growth and change in my clients. My goal is to make them
better and more confident than they were the day before.”
With his passion for seeing clients succeed, his knowledge, experience and
energy, Pete has developed a highly effective workout environment. “I love to
help people reach their fitness, as well as, their life goals. I believe everyone has
the potential to be their best, as long as they believe in themselves as much as I
do.”
Krank Systems, LLC 2014