Professional Documents
Culture Documents
LEAN BODY
DIET
By: Shin Ohtake
Author of MAXWORKOUTS
Table of Contents
Note: This Table of Contents is clickable! Clicking a page number will take you straight to that page.
LEGAL STUFF!
Disclaimer! Important Copyright Notice!
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9 12 14 16 18 19 21
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22 25 28 30 34 35
THE LEAN BODY DIET -- THE 90-DAY PLAN! LIST OF HEALTHY FOODS CHOICES!
Proteins (Meat, Poultry, Seafood)!
37 39
39
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Proteins (Eggs, Dairy)! Carbohydrates (Non-Starchy Vegetables)! Carbohydrates (Fresh & Frozen Fruits)! Fats (Oils)! Fats (Nuts & Seeds)! Other Foods (Miscellaneous)! Food Diary!
41 43 45 47 48 49 52
SUPPLEMENTS!
Vitamin & Mineral Supplements! Protein Supplements! The Truth About Weight-Loss Supplements!
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53 53 54
MEAL PLANNING!
Before You Start! Healthy Breakfast Dishes! Healthy Lunch Dishes! Healthy Dinner Dishes! Healthy Snacks!
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55 56 57 58 59
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LEGAL STUFF
Thank you for noting these important points prior to continuing on.
Disclaimer
The advice and information contained in this document may not be appropriate for all individuals. Therefore, I cannot be responsible for any injuries or health conditions that may result from my advice, opinions, and programs represented in this document. The information expressed in this document are my opinions and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
INTRODUCTION
You are what you eat. Its as simple as that. Or is it? Unfortunately, things arent always what they seem. Most people think they eat well, but thats usually not the case...not even close. Theres an underlying problem thats caused our society to have a skewed denition of what healthy eating really means. Chances are you fall into this category, but its not your fault. Sadly, most foods you see in your grocery stores are not healthy. Youve been misinformed and brainwashed into thinking that much of the foods you buy and consume are healthy. The pictures, graphics, colors and the words on these packages are carefully chosen to trigger proper psychological responses so you feel good about buying these products. Not to mention, the millions of dollars spent on ads and commercials to sway your opinion. Its marketing at its best and weve all fallen victim to it at some point or another (myself included). But when you cant trust the sources that are supposedly looking out for your best interests, it becomes a serious problem. Even the USDAs food pyramid is completely wrong. In fact, it should be upside down...literally. The foods represented on the base of the pyramid are actually one of the main reasons why the rate of obesity has exploded in the last 2 decades! So why is the government still pushing this supposedly healthy eating recommendation? Perhaps money? Perhaps the deep pockets and the ties that major food companies have with the government? Who knows why. But one thing is certain - whats being promoted as healthy isnt working. Eating healthy isnt hard, but nding the right information can be daunting. Its difcult to know who to trust when you have the multi-billion dollar diet industry pumping out propaganda on one end and the food industry spreading false information on the other. There are way too many sharks out there waiting to take advantage of misinformed and overwhelmed consumers. This is why I decided to write this simple and sensible eating plan. By following this guide youll avoid all of the common pitfalls associated with dieting. Youll get all the information you need to become wellinformed so you can start making healthier decisions for yourself.
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Successful, healthy and permanent weight loss starts from a change in your mindset.
Losing weight has become Americas favorite past time. We have prime time TV shows based on it, we have former celebrities getting paid ridiculous amounts of money to endorse diet programs that dont work, and we even have fast food chains that have successfully created semi-celebrities (e.g. "Jared" from Subway) as part of their marketing campaigns...all because of our obsession with losing weight. Well, guess what? Obsessing over anything only makes things worse, and that includes weight-loss. Instead of focusing on how many pounds you want to lose, shift your focus on being healthy and leading a balanced lifestyle. Losing weight will happen if you eat a healthy, balanced diet and exercise regularly. It won't happen overnight, but gaining weight doesn't happen overnight either. Gaining weight usually happens because of slow and insidious increase in calories and a gradual decline of your physical activities. A pound here and a pound there, and before you know it you can't t into your jeans anymore. Successful and sustained weight-loss happens when you decide to change your habits...when you commit to a healthy lifestyle to improve everything about your health. That means taking care of your body by eating healthy, exercising, getting enough rest and managing stress. These are all important variables in your life that greatly affect the outcome of your fat-loss goals. When you learn to focus on eating for health, the weight comes off almost automatically. Im going to show you how to fuel your body with foods that ght disease, slow the aging process, increase your metabolism and help you function optimally. The Lean Body Diet is a permanent fat-loss solution through making healthy eating a lifestyle - so you look great and feel great for life!
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Sugar Makes You Fat (And Its Hidden In More Foods Than You Think)
A moment on the lips, a lifetime on the hips.
Sadly, the saying isnt far from the truth, especially when it comes to consuming rened carbohydrate foods. Since this topic is very important, lets take a closer look at how carbohydrate foods affect your body. The better you understand how they affects you, the easier itll be to avoid rened carbohydrate foods and choose unrened carbohydrate foods instead.
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When sugar enters your liver, it has three possible paths it can take depending on how much sugar needs to be metabolized. Heres how the process works: 1) The rst path of sugar is to provide immediate energy for various metabolic processes. 2) Sugar that's not needed for immediate energy is then converted to glycogen and stored for future use in your muscles and liver. 3) Any excess sugar that can't be stored as glycogen gets converted to triglycerides (fat). Fat is then combined with cholesterol to form VLDL (Very Low Density Lipoprotein). However, it doesn't stay as VLDL for too long as it drops off the triglycerides (fat) at various fat storage sites, at which point it turns into LDL (Low Density Lipoprotein). The LDL is also known as the "bad" cholesterol that increases your risk of heart disease. To summarize, sugar can be used for immediate energy, stored for later use or converted to fat to be stored and used for even later use (if ever). Sugar is energy, but depending on how much energy is required and how much sugar is consumed, all energy that's not immediately needed gets stored away as either glycogen or FAT. Here's the real kicker though...your body only has limited room for glycogen storage - 200 grams to be exact. Therefore, anything over 200 grams gets converted and stored as fat! Think about that for a second. That's like 3 bagels or 2 Starbucks blueberry mufns! How many people do you think consume at least 200 grams of sugar in day? Now, this doesnt mean you cant ever eat sugar again. Its just means you have to get your sugar from the right food sources. As mentioned earlier, carbohydrate foods can be divided into rened and unrened. Although they both eventually break down into sugar, the rate at which they break down has a very big impact on your body... Unrened carbohydrate foods (i.e. vegetables and fruits) get broken down much slower since their natural whole food structures are intact. The longer it takes to break down the better, as not to overwhelm your body with large amounts of sugar that needs to be metabolized at once. Vegetables in particular are great because they have such low sugar content. Fruits are good as well, but they have higher sugar content, so I recommended them in moderate amounts. Consuming these foods allows sugar to be utilized for immediate energy and glycogen storage without any excess being converted and stored as fat. On the other hand, rened carbohydrate foods such as breads, pasta, rice and other rened grain products get broken down much quicker since their whole food structure has already been processed and rened. These foods also contain much higher sugar content and when consumed, quickly overwhelm your pancreas and liver with large amounts of sugar. This forces more insulin to be secreted and demands that your liver work harder to metabolize all the sugar. Eating these foods causes your blood sugar level to uctuate up and down, putting great stress on your body. And more often then not, there's too much sugar in your body to be stored as glycogen, causing all the rest to be stored as FAT!
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Unfortunately, consuming large amounts of rened carbohydrate foods on a daily basis has long become the norm in our country (and many parts of the world), which explains why the rate of obesity and type 2 diabetes are the two fastest growing health problem in the United States. Avoiding rened carbohydrate foods such as bread, pasta, rice, pastries, cereal and other starchy foods and replacing them with unrened carbohydrate foods (vegetables and moderate amounts of fruit), is the most effective way to lose weight and achieve optimal health. Bottom line: Sugar makes you fat!
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All foods that youre allergic or intolerant to can cause inammation in your body. The symptoms are just a result of an inammatory process thats wreaking havoc on your metabolism. This is why inammation caused by food allergens is also known to cause weight gain. The best way to avoid inammation is to eliminate foods that youre allergic or intolerant to. The easiest place to start is by eliminating all foods that have been rened or processed. Instead, replace them with
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unrened whole foods. These are foods that are in their natural, unaltered state with no additives. This way you know exactly what youre putting in your body. Even with unrened whole foods, its best to avoid those with high incidences of allergies and intolerances such as eggs, dairy, gluten and nuts to begin with. If your body reacts favorably to the elimination, you can slowly reintroduce the these foods back into your diet one at a time to see which ones you can tolerate. Keep repeating this process until you discover which foods youre allergic or intolerant to. Once you gure out which foods to eliminate, keep them off your food list permanently. This way your body can cool down the inammation and re-establish the homeostasis (balance) back into your metabolic processes so your weight loss efforts arent being hindered.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
Another nasty protein found in some grains is gluten. Gluten is found in wheat, rye, barely, and millet. For people who are intolerant to gluten, it causes a disease known as Celiac Disease, which is also an autoimmune disease. Even though its a different protein, the same damaging process occurs. Some nutritional experts believe that grains should not be part of the human diet. Grains only entered the human food chain 10,000 years ago when agriculture was rst introduced as a cheaper and more accessible alternative to essential foods like meat, vegetables and fruits. From the looks of it, I think they're right. Stay away from grains and you'll be healthier and thinner! Legumes and potatoes also contain anti-nutrient qualities, such as toxic proteins and digestive enzyme inhibitors, which cause very similar digestive problems to that of grains. I recommend you stay away from legumes and potatoes for the same reasons. Eliminating grains, legumes and potatoes altogether from your diet wont in anyway compromise your health. Rather, this will help enhance your health and help you lose more weight faster. Note: Sweet potatoes are not part of the potato family and they are okay to eat.
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
Herring (7.0)
Peanuts (8.3)
Broccoli (-1.2)
Apricots (-4.8)
Turkey (9.9)
Haddock (6.8)
Walnuts (6.8)
Spinach (-14.0)
Bananas (-5.5)
Trout (10.8)
Cauliower (-4.0)
Cherries (-3.6)
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Fish
Dairy/Eggs Gouda Cheese (18.6) Cheddar Cheese (26.4) Cottage Cheese (8.7) Sour Cream (1.2) Whole Milk (0.7) Plain Yogurt (1.5)
Nuts
Sweets
Tomatoes (-3.1)
Oranges (-2.7)
Salami (11.6)
Zucchini (-2.6)
Peaches (-2.4)
Lettuce (-2.5)
Pears (-2.9)
Peppers (-1.4)
Pineapple (-2.7)
Spaghetti (6.5)
Onions (-1.5)
Strawberry (-2.2)
Raisins (-21.0)
*This table is adapted from the Remer and Manz study and each PRAL score is based on a 100g portion of food.
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
If none of the above methods are available to you, you can calculate your body fat percentage by using the equation below. This equation requires you to plug in a few body part measurements, which you can take using measuring tape. Although it's certainly not the most accurate method, it's easy and does help you get started. Here are the measurements (in inches) you need: For men you need to measure your height, waist and neck For women you need to measure your height, waist, hips and neck Once you have your measurements, plug them into the equation below:
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Men: % body fat = 86.010 x log10(abdomen - neck) - 70.041 x log10(height) + 36.76 Women: % body fat = 163.205 x log10(abdomen + hip - neck) - 97.684 x log10(height) - 78.387
(Developed by Hodgdon and Beckett in 1984 and later updated by Hodgdon and Friedl in 1999 at the Naval Research Center)
After you nd out what your body fat percentage is, calculate your body fat mass by multiplying your weight by your body fat percentage. For example, if your body fat percentage is 19% and your current body weight is 140 pounds, the calculation would be: 140 x 0.19 = 26.6 pounds of body fat After you get your body fat mass, you can take that value and subtract it from your current body weight to get your lean body weight: 140 - 26.6 = 113 pounds (round to the closest whole number) Now that you have your lean body weight, you can see how much protein you should consume each day based on your activity level (see chart below). * Note: If you are on the MAX Workouts program, your activity level is considered Active Activity Level Grams of Protein Needed Per Pound of Lean Body Weight 0.35 - 5 grams 0.6 - 0.8 grams 0.8 - 1.0 grams 1.0 or more grams Grams of protein to consume daily (Example continued from above) 113 x (0.35 to 0.5) = 40 to 57 grams 113 x (0.6 - 0.8) = 68 to 90 grams 113 x (0.8 - 1.0) = 90 to 113 grams 113 x (1.0 or more) = 113 grams
Once you gure out how much protein you need, it becomes much easier to gure out what you need to eat. In order to reach the required protein amount, you'll need to consume protein at each meal, including snacks.
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50-100 grams per day - Steady weight loss This range of carbohydrate intake signicantly reduces insulin activity and increases fat metabolism. By lowering your insulin activity, your body is able to free up stored fat and use it for energy instead! This is why it's much easier to burn fat and lose weight while consuming carbs in this range. At 50-100 grams of carbs per day, the majority (if not all) of your carbs will come from vegetables and some fruits. This is great for your health since vegetables have the highest nutrient content and the lowest sugar content. 0-50 grams per day Aggressive fat burning and weight loss At this range, you're switching the body's main metabolic process to ketosis. Ketosis is a natural process that your body goes through in cases of extremely low carbohydrate intake. During ketosis, protein is converted to glucose for energy in the liver. This process is called gluconeogenesis and it's fueled by fat. Contrary to popular belief, ketosis is completely safe. Your body can function quite well in ketosis. The by-product of gluconeogensis are compounds called ketones, which provide fuel for your brain and heart. In fact, ketones are the preferred fuel for your heart! The only drawback is that it's hard to maintain such low carb intake for long periods of time. You'll need to make sure that you're consuming sufcient amounts of protein and fat in order to get enough calories. It's ideal for aggressive weight loss in the initial phases of a diet, but you'll need to make sure that you don't rebound on your carb intake as you gradually reintroduce them back into your diet.
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Note: If you are concerned about glycogen storage when eating a lower carbohydrate diet, it's important to note that your body has the ability to make up to 200 grams of glycogen per day from proteins and fat alone. Also, your muscle (which is where the majority of your glycogen is stored) only has room to hold 200 grams of glycogen. So even with zero carb intake, your body can make enough glucose to keep your glycogen levels in your muscle full.
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All of the fats mentioned above have great health benets, especially when combined with proper amounts of protein and carbohydrates. However, there is one type of bad fat that needs to be avoided at all costs...trans fat. Trans fats shouldn't even be considered fat, since theyre not even natural. Theyre chemically manufactured and added to foods to extend shelf life. When ingested, they causes serious damage to your body. Long term exposure to trans fats have been associated with obesity, diabetes, atherosclerosis, and chronic inammatory diseases, just to name a few. The good thing is, trans fats are fairly easy to avoid. Stay away from processed foods and prepackaged foods. Stick to eating natural whole foods and you won't need to worry about getting exposed to the harmful effects of trans fats.
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Determining how many grams of fat you should eat per day depends on your calculated calorie intake, which is described in detail in the next section.
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To easily gure out how many calories to eat in a day, multiply your goal weight by 10. For instance, if your goal weight is 140 pounds, then your total daily caloric intake should be around 1400 calories (140 x 10). Now remember, this is a ball park gure and you may need to adjust your total calories depending on variables mentioned above. Now that you've gotten a general idea of what your daily caloric intake should be, you'll need to gure out how much of each macronutrient you should be eating: Each macronutrient has the following caloric value: Proteins have 4 calories per gram Carbohydrates have 4 calories per gram Fats have 9 calories per gram
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To determine how much of each macronutrient you need to consume per day, I'm going to use the following example for illustrative purposes: The person currently weighs 160 pounds Has 30% body fat The goal is to lose 20 pounds and reach a bodyweight of 140 pounds
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If you're going to reduce calories, carbs are the best place to start. Just by cutting out calorie dense unrened carbohydrate foods and replacing them with unrened carbohydrate foods that are healthier and less calorie dense, you automatically cut down your calories. The other great thing is that vegetables and most fruits are so low in calories and high in ber that you probably couldn't reach the recommended caloric intake no matter how much you eat. Imagine that...eat as much as your heart desires and you still can't get enough calories! The other reason why you should reduce caloric intake from carbohydrate foods is to minimize your insulin involvement. The less your insulin is involved, the better your body will be able to burn fat. As mentioned in the previous section on carbs, insulin is basically your fat storage hormone and is triggered by sugar. Since all carbohydrate food turns into sugar, fewer carbohydrate means less sugar. Reduction of sugar means little insulin involvement, which ultimately means less fat! As mentioned in the carbohydrate section, the recommended range for effective fat loss is between 50 150 grams of effective carbohydrate count. Going back to our example, let's say that the person decides to limit their carb intake to 100 grams per day. Although that may seem low, eliminating all rened carbs will enable this individual to eat plenty of vegetables and fruits and easily staying within that range. Since each gram of carbohydrate is 4 calories, at 100 grams of effective carbohydrates, this person will be able to consume 400 calories (100 x 4) from unrened carbohydrate foods each day.
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Now, if you nd that your calculated total calorie is too restrictive, you can play around with the macronutrient numbers until you nd what works best for you. My recommendation when increasing caloric intake is to increase your protein and fat intake while keeping your calories from carbohydrate the same.
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10) Always Be Prepared: There are going to be times where you get hungry and arent able to nd a healthy meal. Keep a small snack on hand at all times for these situations. For example, carry a small bag of nuts and some beef jerky. 11) Stay Away From High-Calorie Health Bars: Most so-called health bars are sugar-laden and should be classied as overpriced gloried junk-food! 12) Dont Have An All or Nothing Attitude: Its unrealistic to think that youre going to eat well 100% of the time, so dont punish yourself. If you can eat well 90% of the time, youll have great success. 13) Shop, Stock Up & Prepare Food For The Week: Pick one day a week to shop and prepare as much food as possible for the upcoming week. Wash all fruits and vegetables and store them in an air tight containers so you have easy access to them anytime youre hungry. Pre-cook enough proteins (sh, seafood, poultry, beef) and freeze them so theyll be ready for any meal. 14) Keep a Food Diary: Most people grossly underestimate how much they eat. In the beginning, its really important that you keep track of your daily intake of calories, protein, fat, and carbs so you know whether or not youre staying on target. Overtime, youll become accustom to your needs and wont need to keep a log. 15) Clean Out The Cupboards & Fridge: Get rid of the bad stuff! Having junk food around the house will only make temptations worse and is a recipe for failure. Leave yourself no choice but to eat healthy, nutritious food.
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Mon
Week 1 Week 2 Week 3
Tue
Wed
Thu
Fri
Sat
Sun
Tue
Wed
Thu
Fri
Sat
Sun
Tue
Wed
Thu
Fri
Sat
Sun
75 125 100
75 125 100
75 125 100
75 125 100
75 125 100
75 125 100
75 125 100
Tue
Wed
Thu
Fri
Sat
Sun
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36
15
293
43
231
40
241
43
25
13
225
23
17
247
22
139
23
185
29
180
22
155
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Protein (grams)
Carbs (grams)
Fat (grams)
Total Calories
17
118
23
184
Bluen tuna: (3 oz.) Yellown tuna: (3 oz.) Canned white tuna: in water (3 oz) Canned tuna: in water (3 oz)
25
156
25
118
20
109
22
99
Tilapia: (3 oz.)
15
85
Wild rainbow trout: (3 oz.) Wild halibut: (3 oz.) Haddock: (3 oz.) Shrimp (cooked): (3 oz.) Alaskan crab: (3 oz.) Dungeness crab: (3 oz.)
19
128
21
119
21
95
18
84
16
82
19
94
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Food Egg omelet: (3 eggs) 1 large egg: (hard boiled) 1 large egg: (fried) Scrambled eggs: (3 eggs) Liquid egg whites: (1/4 cup) Whole milk: (1 cup) 2% milk: (1 cup) Cottage cheese: (1/2 cup) Cottage cheese reduced fat: (1/2 cup) Plain yogurt: (8 oz.) Plain yogurt reduced fat: (8 oz.) Plain greek yogurt reduced fat: (8 oz.) Tera's whey organic: (1 scoop)
Protein (grams) 18
Carbs (grams) -
Fat (grams) 13
4.5
65
87
18
13
189
24
11
146
11
102
13
110
14
81
11
149
13
17
154
24
160
20
110
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Food Jay Robb whey: (1 scoop) Jay Robb egg white: (1 scoop) Warrior Whey: Defense Nutrition (1 scoop) The Organic Whey: (1 serving)
Protein (grams) 25
Carbs (grams) 1
Fat (grams) -
24
120
10
1.5
75
15
82
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Food Fresh spinach: (1 cup) Spinach: steamed or boiled (1 cup) Spinach: frozen (1 cup) Fresh broccoli: chopped (1 cup) Boiled or steamed broccoli medium stalk Kale: chopped (1 cup) Boiled kale: chopped (1 cup) Boiled asparagus: (1 cup) Boiled swiss chard: chopped (1 cup) Mustard greens: chopped (1 cup) Boiled collard greens: chopped (1 cup) Boiled brussels sprouts: (1 cup) Cabbage: shredded (1 cup)
4.3
2.7
31
4.8
2.2
33
2.3
3.7
27
4.3
13
45
6.7
1.3
5.4
26
7.3
2.6
4.7
23
3.7
1.8
1.9
12
3.3
7.2
3.7
3.5
27
1.5
2.7
1.9
0.8
9.2
9.3
5.3
32
5.4
3.4
18
3.9
1.6
2.3
13
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Food Red cabbage: shredded (1 cup) Fresh Cauliower: (1 cup) Boiled cauliower: (1 cup) Tomato (medium size) Cherry tomatoes: (1 cup) Fresh green beans: (1 cup) Boiled green beans: (1 cup) Frozen green beans (1 cup) Carrots: 1 med size Frozen carrots: boiled (1 cup) Green bell peppers: chopped (1 cup) Red bell peppers: chopped (1 cup) Cucumber: sliced (1 cup) Arugula: (1 cup) Fresh onions: chopped (1 cup)
Protein (grams) 1
Fat (grams) -
Total Calories 19
5.3
2.5
2.8
15
2.6
1.7
0.9
4.8
1.5
3.3
17
1.3
5.8
1.8
17
7.9
3.7
4.2
21
2.4
9.9
5.9
33
2.2
9.4
3.5
5.9
33
0.6
5.8
1.8
18
0.6
11.3
4.8
6.5
28
1.3
6.9
2.5
4.4
23
1.5
30
0.3
1.9
0.3
1.6
0.3
0.4
0.2
0.2
1.5
16
14
70
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Food Frozen blueberries: (1 cup) Fresh blueberries: (1 cup) Fresh raspberries: (1 cup) Frozen raspberries: (1 cup) Fresh blackberries: (1 cup) Frozen blackberries: (1 cup) Fresh cranberries: (1 cup) Fresh strawberries: (1 cup) Frozen strawberries: (1 cup) Fresh cherries: (1 cup) Frozen cherries: (1 cup) Apple: (1 medium size) Peach: (1 medium size) Plum: (1 medium size)
21
3.5
17.5
74
1.5
15
34
16
40
14
7.6
6.4
30
1.8
22
7.5
14.5
62
0.4
11.6
4.4
7.2
30
11
36
0.6
13.5
10.5
44
1.2
18.8
2.5
16.3
70
1.4
17
2.5
14.5
64
0.4
19
3.3
15.7
64
0.9
9.4
1.5
7.9
35
0.5
7.5
6.5
28
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Food Nectarine: (1 medium size) Orange: (1 large size) Pink grapefruit: (1 large size) Red/Green seedless grapes: (1 cup) Kiwi fruit (1 large size) Raw coconut meat: shredded (1 cup) Cantaloupe: cubed (1 cup) Honeydew melon: cubed (1 cup) Watermelon: diced (1 cup) Banana: (1 medium size) Avocado: cubed (1 cup)
Fat (grams) -
Total Calories 54
1.7
21.6
4.4
17.2
75
13.4
1.8
12.6
54
29
1.4
27.6
114
13.3
2.7
10.6
46
2.7
12.2
27
7.2
274
1.3
13
1.5
11.5
51
16
1.4
14.6
62
0.9
11.5
0.6
10.9
47
1.3
27
24
101
13
21
10
213
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Fats (Oils)
Note: When you're choosing oil, keep in mind what you'll be using it for. Each oil has it's own smoke point, and beyond that it goes rancid. The oils listed below are just some of the more common healthy cooking oils with a high smoke point, so that it won't go rancid when cooking with high heat. Some common oils to avoid: canola oil, corn oil, peanut oil, sunower oil, safower oil, grape seed oil, rapeseed oil, cottonseed oil, soybean oil. These are notoriously claimed as being healthy, but many of them are rened or processed in order to increase their smoke point. In doing so, they get combined with bad fats (e.g. trans fats) to chemically make them more stable. Bottom line: Best to avoid them when you can.
Food Extra virgin olive oil: (1 Tbsp) Coconut oil: (1 Tbsp) Avocado oil: (1 Tbsp) Walnut oil: (1 Tbsp) Macadamia oil: (1 Tbsp) Sesame seed oil: (1 Tbsp) Protein (grams) Carbs (grams) Fat (grams) 14 Total Calories 126
14
126
14
126
14
126
14
126
14
126
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Food Almonds: roasted (1 oz.) Brazil Nuts: dried (1 oz.) Hazelnuts: roasted (1 oz.) Walnuts: (1 oz.) Pecans: roasted (1 oz.) Macadamia nuts: roasted (1 oz.) Flaxseed: (1 tbsp) Pumpkin seeds: roasted (1 oz.) Sunower seeds: roasted (1 oz.)
3.5
2.1
1.4
19
193
4.2
2.7
2.3
18
188
4.3
20
205
2.6
3.8
2.7
1.1
20
195
2.2
3.8
2.3
1.5
21.5
209
2.3
4.1
3.4
0.7
32
5.3
15.2
15.2
5.5
132
5.5
6.8
3.1
3.7
14
163
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27
27
108
Beef jerky organic: (1 oz.) Butter: unsalted (1 Tbsp) Cashew butter: unsalted (1 Tbsp) Feta cheese: (1 oz.) Goat cheese: soft (1 oz.) Coconut milk: canned (1 cup) Coconut water: (1 cup) Coffee: black (8 oz.) Espresso: (1 oz.) Edamame: frozen (1 cup) Grape juice: (1 cup) 11.5 104 12 6 6 1 81
2.8
4.4
0.3
4.1
7.9
99
1.2
1.2
75
6.1
0.7
0.7
8.4
103
4.8
5.5
50.5
496
1.7
8.9
2.6
6.3
0.5
36
22.2
20
7.6
12.4
11.5
241
31
31
124
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Food Lobster: cooked (4 oz.) Orange juice: unsweetened, canned (1 cup) Peanut butter: unsalted (2 Tbsp) Pineapple: chunks (1 cup) Pine nuts: roasted (1 cup) Pistachio nuts: dry roasted (1 cup) Popcorn: air popped (1 cup) Raisins: (1 oz.) Brown rice cakes: (1 cake) Salsa: (1 cup.) Soymilk: unsweetened (1 cup) Sweet potato: baked in skin (1 medium size) Almond milk: unsweetened (8 oz.) Beef jerky natural: (1 oz.)
Fiber (grams) -
ECC (grams) -
1.5
24.6
0.5
24.1
102
3.1
2.1
8.1
97
1.1
20.4
18.4
78
18.5
17.7
12.7
92.3
956
26.3
34.1
12.7
21.4
56.6
700
6.2
1.2
24
22.5
21.5
90
0.7
7.3
0.4
6.9
0.3
33
16.3
4.1
12.2
0.5
69.3
88
3.6
37.3
5.9
31.4
0.4
144
4.5
81
9.4
3.1
0.5
2.6
7.3
114
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Food Turkey jerky natural: (1 oz.) Stevia (1 packet) Balsamic vinegar (1 oz.) Corn tortilla shells: (6" diameter) Spectrum's organic mayo - olive oil: (1 Tbsp) Bacon - pan fried: (1 strip)
Protein (grams)
Carbs (grams)
Fiber (grams)
ECC (grams)
Fat (grams)
Total Calories
19
89
3.8
3.8
15.2
1.5
14.4
13.4
0.7
66
11
99
3.1
3.6
45
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Food Diary
Date: _________________
Food Protein Carbs Fat Calories
Grand Total:
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SUPPLEMENTS
It's unfortunate, but our current economical and environmental situations have severely affected the quality of our food. No matter how healthy you eat, the foods that you consume oftentimes lack the necessary amounts of micronutrients (vitamins and minerals) that your body needs in order to function optimally. For this reason, I recommend that you supplement your diet with the following vitamins, minerals, anti-oxidants along with other benecial supplements.
Protein Supplements
Protein supplements are great for pre and post workout drinks as well as for a quick nutritional snacks. Here are just a few of many different types of protein supplements available to you: Whey Protein - Although it comes from dairy, whey is 95-99% lactose free. Try to get whey produced from organic grass fed cows milk. Make sure its cold processed and cold filtered since heat damages the protein. Whey protein powder is my personal favorite. Egg Protein - Be sure to get egg protein from chicken that hasn't been treated with hormones or antibiotics. Brown Rice Protein - Brown rice protein is great for vegetarians as well as for people that have intolerances to whey and egg protein. Soy Protein - Soy protein is another great source of protein for vegetarians. It's also the only plant based protein source that provides all of the essential amino acids. However, consuming too much soy can have negative effects on your body, so I recommend mixing up your protein sources. Also, make sure that your soy is non-GMO and that it comes from a reliable source.
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
MEAL PLANNING
Before You Start
Before you begin planning your meals, you need to rst determine you daily calories needs based on your current weight and your goal weight. How to calculate your calorie needs is described in detail in the How To Calculate Your Daily Calorie Needs chapter. Continuing with the example given in that chapter, Ill outline several meal plans for a person with the following information: Current Weight: 160 pounds Goal Weight: 140 pounds Body Fat Percentage: 30% Body Fat: 48 pounds Lean Body Weight: 112 pounds Activity Level: High How to calculate your calorie needs is described in detail in the How To Calculate Your Daily Calorie Needs chapter. Based on the information in the example above, this persons daily calorie needs are: Calories From Protein: 112 grams (448 calories per day) Calories From Carbs: 100 grams (400 calories per day) *All carbs are ECC (Effective Carb Count) Calories From Fat: 61.3 grams (552 calories per day) Total Calories: 1,400 Once youve calculated your daily calorie needs, you can divide them up amongst meals any way you like. For the sake of this example and simplicity, Ive decided to break it up into 3 main meals: breakfast, lunch and dinner and 2 snacks: a mid-morning snack and a mid-afternoon snack. Please remember that these are approximations, so allow some leeway in terms of grams and calories per meal. Breakfast: 24 grams of protein, 29 grams of carbs, 15 grams of fat Lunch: 24 grams of protein, 29 grams of carbs, 15 grams of fat Dinner: 24 grams of protein, 29 grams of carbs, 15 grams of fat Mid Morning Snack: 20 grams of protein, 6 grams of carbs, 8 grams of fat Mid Afternoon Snack: 20 grams of protein, 6 grams of carbs, 8 grams of fat On the next few pages Ive outlined several meal ideas, including the breakdown of calories.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
Healthy Snacks
Snack #1: 20g protein, 6g carbs, 8g fat
Mix 1 scoop of organic whey protein powder (20g protein, 6g carbs, 1g fat), 8 oz. of ice water and drizzle 1/2 tbsp macadamia oil (7g fat) in a blender and mix. Optional: Add stevia to sweeten as desired for a tasty protein smoothie.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
I dont have time for breakfast every morning. Is it okay to skip it?
Never skip breakfast! Its important to start the day off right with a good, nutritious breakfast. Be sure to include protein with your breakfast as well. Studies have indicated that people that start their day off with a healthy breakfast have signicantly better weight loss results than people that skip breakfast. That should be reason enough to make time in the morning to have the most important meal of the day.
I dont think I get enough ber throughout the day. What can I do?
If youre eating enough vegetables, fruits and nuts as suggested in this guide, you should be getting plenty of ber. You should be consuming between 30-50 grams of ber per day. Foods high in ber will help regulate your digestive system, enhance weight loss as well as maintain optimum health. Fiber also helps slow down the uptake of sugar into your bloodstream and keeps your insulin sensitive. If you feel you're not getting enough ber in your diet, you can always take ber supplements, such as psyllium husks, grounded axseeds or Metamucil (sugar-free).
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.