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BODY FAT
SOLUTION
BY TOM VENUTO
RATING OF PERCEIVED EXERTION (RPE) Score 0 1 2 3 4 5 6 7 8 9 10 Very, very strong Very strong Traditional Borg Scale Nothing at all Very weak Weak Moderate Somewhat strong Strong Type of Cardio/Activity Sitting or lying in bed Nonexercise work or activity Nonexercise work or activity Low-intensity steady state Low-intensity steady state Moderate-intensity steady state Moderate-intensity steady state Intense steady state Intense long interval Intense short interval All-out maximum sprint Abbreviation BMR NEAT NEAT LISS LISS MISS MISS HISS HIIT HIIT HIIT
Arm Circles
15 forward, 15 backward (30 total)
Trunk Circles
10 in each direction (20 total)
Benefit Maximum strength Maximum muscle development, some strength Muscular endurance, metabolic conditioning, little strength
The Workouts
Workout A
A1 Dumbbell squat (quads emphasis, lower body) A2 Bird dog (lower back and glutes) B1 Dumbbell split squat/static lunge (quads emphasis, lower body) B2 Dumbbell row (horizontal pull) C1 Dumbbell bench press (horizontal push) C2 Plank (core) D1: One-legged toe raises (calves)
Workout B
A1 Romanian dead lift (hip emphasis lower body) A2 Shoulder press (vertical push) B1 One-legged hip extension (hip dominant lower body) B2 Dumbbell pullover (vertical pull) C1 Reverse crunch (lower abs) C2 Cross knee crunch (abs and rotation) D1 Dumbbell curl (biceps) D2 Two-dumbbell extension (triceps)
Alternates: dumbbell front squat, dumbbell sumo squat, static lunge, step-up, onelegged squat.
Bird Dog
Kneel on a mat or soft surface on your hands and knees. Simultaneously raise your right arm and left leg at the same time, keeping your abdominals braced. At the top of the movement, your right arm and left leg should be fully extended to form a straight line from hand to foot. Hold momentarily at the top position and repeat on the other side. Performed properly, this exercise is more challenging than it may look.
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T H E B O D Y FAT S O L U T I O N
Alternates: dumbbell front squat, dumbbell sumo squat, Bulgarian split squat, step-up.
Alternates: barbell Romanian dead lift, one-legged Romanian dead lift, Swiss ball leg curl, dumbbell between feet leg curl, lying leg curl machine, seated leg curl machine.
Plank
Lie on your stomach on an exercise matt or carpeted surface. Prop your body up on your forearms and position your body in a straight line from head to feet. Hold the straight line position with your body several inches off the floor for the prescribed number of seconds.
187
188
T H E B O D Y FAT S O L U T I O N
190
T H E B O D Y FAT S O L U T I O N
Dumbbell rows
Grab a dumbbell with your right hand and place your left hand and left knee on a bench. From arm length, bend your elbow and pull the dumbbell up toward your waist. Keep your palm facing your body. Keeping your head up and back flat throughout the exercise, slowly lower the dumbbell back down until your arm is straight and you feel a stretch.
191
Reverse Crunch
Lie flat on your back on a matt or soft surface with your feet in the air, knees bent at a 90-degree angle and hips bent at a 90-degree angle. Place your hands underneath your hips or flat on the floor to your sides. Gently, using the abdominal muscles, rock your knees back over your chest or far enough so your hips roll up off the floor. Return slowly to start position with control, using the abdominal muscles.
Alternates: hip lifts, incline reverse crunches, hanging knee up, hanging leg raises.
Alternates: Swiss ball crunch, cable woodchopper, dumbbell woodchopper, upper-body Russian twists, lower-body Russian twists.
Dumbbell curls
Take a shoulder-width stance, holding a dumbbell in each hand with your palms facing up. Curl both dumbbells up together to shoulder height. At the top of the movement, your palms should be facing your body. Hold the contraction briefly and squeeze the biceps, then slowly return the dumbbells to the starting position. Keep your torso vertical and avoid leaning backward.
Alternates: dumbbell extension behind the head, dumbbell kickbacks, tricep cable pushdowns, close grip bench press, parallel bar dips.
Body Fat Rating Scale men Extremely lean (ripped) Very lean (excellent) Lean (good) Average (fair) Below average (poor) Major improvement needed (very poor) 36% < 9% 1014% 1519% 2025% 2630%+ women 912% <15% 1620% 2125% 2630% 3140%+
Beef, ground, 90% lean Beef, ground 95% lean Beef, round, top, lean (select) Beef, round tip, lean (select) Beef, round, eye of, lean (select) Beef, flank steak, lean (select) Beef, sirloin, top, lean (select) Beef, tenderloin (filet) Buffalo (bison) steak, top round Buffalo (bison) steak, top sirloin Chicken breast, light meat, skinless, 99% lean Chicken breast, canned Chicken breast, ground, lean Clams, raw Crab, fresh, raw (Dungeness, U.S. King or Stone) Crawfish Egg whites, liquid Egg whites, large Egg, whole, large Elk (game meat) Fish, Bass, Striped Fish, Catfish Fish, Cod, Pacific Fish, Flounder (flatfish) Fish, Halibut, Pacific Fish, Mackerel, Atlantic Fish, Mackerel, Pacific (Jack) Fish, Mackerel, canned in olive oil Fish, Mahi-mahi, U.S. Fish, Pollack Fish, Tuna, canned in water, chunk light Fish, Tuna, canned in water, albacore Fish, Tuna, Yellowfin (tuna steak) Fish, Rainbow trout Fish, Salmon (wild) Fish, Tilapia Lamb, loin Lobster Mussels Pork tenderloin Prawns Ostrich steak Oysters, Pacific Protein powder, casein (a milk protein) Protein powder, hemp (vegetarian) Protein powder, soy (vegetarian) Protein powder, whey (a milk protein) Scallops Sardines (herring), canned in water Sardines (herring), canned in olive oil Salmon, wild Alaskan Salmon burgers Salmon, canned, pink Shrimp Squid Tempeh (vegetarian protein) Tofu, firm, raw (vegetarian protein) Turkey Breast, skinless Turkey, ground 99% lean Venison steak (deer meat)
4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz 4 oz uncooked 1/2 cup (4 oz) 4 oz uncooked 4 oz raw meat only 1 cup (8.6 oz) 6 1 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 1 can (3.9 oz) 4 oz uncooked 4 oz uncooked 4 oz 4 oz 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz roasted 4 oz uncooked 4 oz raw 4 oz uncooked 4 oz raw 4 oz uncooked 4 oz raw 1 scoop 1 scoop 1 scoop 1 scoop 4 oz raw 1 can (3.2 oz) 1 can (3.2 oz) 4 oz uncooked 1 burger (3.2 oz) 4 oz 4 oz 4 oz raw 1/2 cup (2.9 oz) 2.9 oz raw 4 oz uncooked 4 oz uncooked 4 oz uncooked
113 113 113 113 113 113 113 113 113 113 113 113 113 113 113 113 244 198 50 113 113 113 113 113 113 113 113 110 113 113 113 113 113 113 113 113 113 113 113 113 113 113 113 31 31 31 24 113 91 91 113 91 113 113 113 82 117 113 113 113
199 155 146 138 134 155 144 167 138 128 110 100 100 84 95 87 120 102 75 125 110 108 93 104 124 230 179 290 97 104 120 140 123 135 206 110 217 102 98 123 119 135 92 110 110 120 90 100 150 191 206 80 158 120 104 160 117 178 120 136
22.7 24.3 26.1 24.2 25.2 24.2 25 25 26.3 24.2 26 18 24 14.5 20.8 18.1 26 21 6.3 25.9 20.1 18.6 20.2 21.4 23.6 21 22.8 24 21 22.1 26 26 26.5 23.2 28.8 23 32.1 21.3 13.5 23.6 22.7 28 10.7 23 23 25 18 19 19 22.7 28.8 18 16.8 23 17.7 15.4 12.8 33.9 28 25.9
0 0 0 0 0 0 0 0 0 0 0 0 0 2.9 0 0 1 1.8 0.6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.6 4.2 0 1 0 5.6 3 3 2 2 2.7 0 0 0 1 0 1 3.5 7.8 3.5 0 0 0
11.3 6.0 3.8 3.8 3.0 5.6 4.0 6.7 2.7 2.7 1.0 2.0 0.5 1.1 0.7 1.1 0.0 0.0 5.0 1.6 2.7 3.3 0.8 1.4 2.6 15.8 9.0 22.0 0.8 1.1 1.0 2.0 1.1 3.9 9.2 2.0 8.8 1.0 2.5 2.6 1.9 3.5 2.6 0.5 0.5 1.5 2.0 0.9 8.0 10.5 9.2 0.1 6.9 2.0 1.6 9.0 7.1 3.7 1.0 2.7
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 3.3 0.0 0.0 0.0 0.0
Beans, Adzuki, canned Beans, Black, canned Beans, Kidney, canned Beans, Garbanzo (chickpeas), canned Beans, Navy, canned Beans, Pinto, canned Black eye peas, canned or frozen Cassava (Yucca root) Chickpeas (Garbanzos), canned Corn, canned Lentils Lima beans, canned Oatmeal, steel-cut (no sugar added) Oatmeal, old-fashioned (no sugar added) Peas, split, green, dried Plantains Potato, white Potato, sweet Pumpkin, canned Rice, brown, long grain, dry Rice, brown, long grain, cooked Rice, brown, basmati, dry Rice, brown, basmati, cooked Rice, wild, dry Rice, wild, cooked Squash, raw, winter, (acorn, butternut) Yam
1/2 cup (4.1 oz) 1/2 cup (4.6 oz) 1/2 cup (4.5 oz) 1/2 cup (4.6 oz) 1/2 cup (4.6 oz) 1/2 cup (4.2 oz) 1/2 cup (4.6 oz) 1/2 cup (3.5 oz) 1/2 cup (4.6 oz) 1/2 cup (5.4 oz) 1/2 cup cooked (3.5 oz) 1/2 cup (4.5 oz) 1/4 cup dry (1.4 oz) 1/2 cup dry (1.4 oz) 1/4 cup (1.6 oz) 1/2 med (3.9 oz) 1 lg. uncooked (7 oz) 1 med uncooked (6 oz) 1 can (15 oz) 1/2 cup dry (3.3 oz) 1 cup cooked (6.8 oz) 1/2 cup dry (3.3 oz) 1 cup (8.6 oz) 1/4 cup (2.8 oz) 1 cup (5.8 oz) 1 cup cubed (4.9 oz) 1 med uncooked (5 oz)
116 130 127 130 130 119 130 99 130 153 99 127 40 40 45 110 198 170 425 94 96 94 6.9 79 164 138 141
147 100 110 120 110 100 90 165 120 70 115 120 150 150 160 180 160 136 174 320 216 320 216 160 166 56 180
0.1 0.5 0.5 1.5 0.5 0 1 0.3 1.5 1 0 1 2.5 3 1 0 0.2 0.4 0 3 1.8 3 1.8 0.5 0.6 0.1 0.2
8.4 8 8 5 7 6 4 1.8 5 3 7.8 8 4 4 4 5 3.2 3.9 14 4 3.6 4 3.6 3 1.5 2.1 5.8
Milk, skim Milk, 1% low fat Milk, 2% low fat Milk, soy, light (dairy substitute; contains sucrose) Milk, soy, nonfat (dairy substitute; contains sucrose) Milk, soy, unsweetened (dairy substitute) Cheese, American, non fat Cheese, cheddar, non fat, shredded Cheese, cheddar, low fat, block Cheese, feta low fat Cheese, feta non fat Cheese, mozzarella, non fat, shredded Cheese, mozzarella, shredded low fat (part skim) Cheese, Parmesan, non fat Cheese, Swiss, low fat Cheese, Swiss, non fat slices Cream cheese, non fat Cottage cheese, nonfat Cottage cheese, 2% low fat Cottage cheese, 1% low fat Sour cream low fat Sour cream, non fat Yogurt, plain, nonfat Yogurt, plain, 1% low fat Yogurt, fruit, low fat Yogurt, fruit, non fat
1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 2 slices (2 oz) 1/2 cup (2 oz) 2 inch cube (2 oz) 2 oz 2 oz 1/2 cup (2 oz) 1/2 cup (2 oz) 2 tbsp (0.4 oz) 2 slices (2 oz) 2 slices (2 oz) 2 tbsp (1.2 oz) 1/2 cup (4 oz) 1/2 cup (4 oz) 1/2 cup (4 oz) 2 tbsp (1.1 oz) 2 tbsp (1.1 oz) 1 yogurt (8 oz) 1 yogurt (8 oz) 1 yogurt (8 oz) 1 yogurt (8 oz)
90 100 121 100 70 90 60 90 120 120 60 80 160 25 100 81 30 100 102 100 31 25 110 143 240 200
0 0 0 1 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Amaranth, whole grain Bagel, multi-grain Bagel, plain, whole wheat Bagel, plain, whole wheat high fiber Barley, flaked Barley, cracked Bread, whole wheat Bread, whole wheat, bakery light (reduced calorie) Bread, whole wheat, light (reduced calorie) Bread, multi-grain Bread, multi-grain, light (reduced calorie) Bread, rye Bread, rye, light (reduced calorie) Bread, sprouted grain (Ezekiel) Buckwheat groats (Kasha) Bulgur (whole grain), dry Bulgur (hot cereal) Cereal, hot, multi-grain (rye, barley, oats, wheat) Cereal, hot, multi-grain (oats, rye, barley, triticale, flax) Cereal, hot multi-grain (wheat, oats, barley, flax) Couscous, whole wheat, uncooked Cream of buckwheat (hot cereal) Cream of rice (hot cereal) Cream of rye (hot cereal) Cream of wheat (hot cereal) English muffin, whole wheat Fiber One (boxed cold cereal) Granola, low fat (no sugar added) Granola, honey sweetened (no sugar added) Grits, corn (hot cereal) Kamut (whole grain), dry Millet (whole grain), dry Muesli hot or cold cereal, (oats, grains, fruit, nuts) Muesli, Swiss, unsweetened (oats, grains, fruit, nuts) Oat bran (hot cereal) Pancake Mix, whole wheat & flax Pasta, spelt, whole grain, uncooked Pasta, spaghetti, whole wheat, uncooked Pasta, quinoa, uncooked Pasta, spinach, uncooked Pasta, sprouted multi-grain, uncooked Pita, whole wheat Pita, whole wheat, mini-size (pita pockets) Quinoa, whole grain, traditional Quinoa, whole grain, flakes, hot cereal Rice cakes, brown rice, plain Rice, brown, boil-in-bag (pre-cooked) Rice, brown, instant (pre-cooked) Shredded Wheat, spoon size (boxed cold cereal) Tortilla, corn Tortilla, corn, sprouted Tortilla, multi-grain, low fat Tortilla, whole wheat Tortilla, whole grain, sprouted (Ezekiel) Tortilla, spelt
1/4 cup (1.7 oz) 1 bagel (3.7 oz) 1 bagel (3.7 oz) 1 bagel (3.3 oz) 1/3 cup dry (1.3 oz) 1/3 cup (1.6 oz) 1 slice (1 oz) 1 slice 1 slice (.75 oz) 1 slice (1 oz) 1 slice (.75 oz) 1 slice (1 oz) 1 slice (.75 oz) 1 slice (1.2 oz) 1/2 cup (2.9 oz) 1/2 cup (2.5 oz) 1/4 cup dry (1.6 oz) 1/2 cup dry (1/4 oz) 1/2 cup dry (1.4 oz) 1/2 cup dry (1.4 oz) 1/4 cup dry (1.5 oz) 1/4 cup dry (1.8oz) 1/4 cup dry (1.6 oz) 1/3 cup dry (1.3 oz) 1/3 cup dry (1.4 oz) 1 muffin (2 oz) 1 cup (2.1 oz) 1/2 cup (1.7 oz) 1/2 cup (1.9 oz) 1/4 cup dry (1.3 oz) 1/4 cup (1.6 oz) 1/4 cup (1.6 oz) 1/4 cup dry (1.1 oz) 1/2 cup dry) 1/2 cup dry (1.4 oz) 3 tbsp 3/4 cup dry (2 oz) 3/4 cup dry (2 oz) 3/4 cup dry (2 oz) 3/4 cup dry (2 oz) 3/4 cup dry (2 oz) 1 large pita (2.1 oz) 1 pita pocket (1 oz) 1/4 cup dry (1.6 oz) 1/3 cup dry (1.2 oz) 1 cake (.07 oz) 1 bag (3.5 oz) 1/4 cup dry (1.7 oz) 1 cup 2 pcs (1.7 oz) 2 pcs (1.7 oz) 1 large (1.4 oz) 1 large (1.6 oz) 1 large (2 oz) 1 large (2 oz)
49 104 104 94 37 46
28 21 21 28 21 28 21 34 82 71 45 40 40 40
43 50 45 36 41 57 60 49 55 37 45 45 31 57 40 40 56 56 56 56 56 60 28 46 34 1.9 99 48 49 48 48 40 47 57 57
180 270 270 220 110 140 100 40 60 90 60 80 60 80 284 240 150 130 140 150 210 180 170 110 120 120 120 186 250 130 170 160 110 210 120 140 210 210 210 200 210 140 70 172 105 70 347 170 170 120 120 100 110 150 150
3 1.5 2 1.5 1 1 1.5 0.25 1.5 0.5 1.5 1.5 1.5 0.5 2.2 1 0.5 1 2 2 1 0 0 1 0.7 1 2 2.5 12 0.5 1 2 3 3 3 1 1 1.5 1 1 2 1.5 1 2.8 1 0 2.3 1 1 4 2 1 0 3.5 0
Apple Applesauce, unsweetened (no sugar) Apricots, fresh Banana Blackberries Blueberries Cantaloupe (melon) Cherries, pitted Clementine Cranberries Custard apple (annona aka bullock's heart) Figs Grapefruit Grapes, seedless red or green Guava Goji berries (wolfberries), dried Honey, raw (not a fruit, but a natural sugar) Honeydew melon Jelly, all fruit (no refined sugar) Kiwifruit Lemon Lime Mango Nectarine Orange Papaya Passion fruit Peach Pear Persimmon Pineapple Pomegranate, whole with peel Plum Prunes (dried plum) Raisins Raspberries Strawberries Tangerines Watermelon
1 med (5.4 oz) 1 cup (8.6 oz) 3 med (4 oz) 1 med (4.4 oz) 1 cup (5.1 oz) 1 cup (5.1 oz) 1/2 med, (3.5 oz) 1 cup, 21 pcs (4.9 oz) 1 med (2.6 oz) 1 cup (3.4 oz) 1 med (3.5 oz) 1 large (2.3 oz) 1/2 large (4.7 oz) 20 grapes (3.4 oz) 1 med (4 oz) 3 tbsp (1 oz) 1 tbsp (0.7 oz) 1 cup, cubed (6 oz) 2 tbsp (1.4 oz) 2 med (5.2 oz) 1 med (3.8 oz) 1 med (2.4) 1/2 med (4.9 oz) 1 med (4.9 oz) 1 med (5 oz) 1/2 med (4.9 oz) 1 med (0.6 oz) 1 med (3.5 oz) 1 med (5.9 oz) 1 med (5.9 oz) 1 cup diced (5.5 oz) 1 large (9.7 oz) 2 med (4.7) 5 med (1.5 oz) 1/4 cup (1.4 oz) 1 cup (4.3 oz) halved, 1 cup (5.4 oz) 1 med (3.8) 1 cup diced (5.4 oz)
153 243 113 124 144 145 99 139 74 96 99 65 133 96 113 28 60 170 40 147 108 68 139 139 141 139 18 99 167 167 156 275 133 42 40 122 153 108 153
80 100 60 110 74 82 94 90 35 46 101 47 53 72 45 104 60 60 80 100 22 20 70 70 65 70 14 40 100 118 76 104 80 100 130 61 46 50 50
0.0 0.0 0.0 1.0 1.0 1.0 2.3 2.0 0.6 0.4 1.7 0.5 1.1 0.6 0.7 4.0 0.0 0.8 0 2 1.3 0 0 1.0 1.0 0.0 ,4 1.0 1.0 1.0 0.6 1.5 2.0 1.0 1.0 1.2 1.0 1.0 1.0
22 26 11 29 18.4 20.4 22.3 22 8.9 12 25.2 12.3 13.4 17.8 10.7 24 17 15.6 20 24 11.6 7 17 16 16.3 19 4.2 10 25 31.2 19.2 26.4 38 26 31 14.2 10.6 15 11.4
0 0 0 0 0.6 0.6 0.7 0 0 0 0.6 0.2 0.2 0.6 0.5 1.3 0 0.2 0 0 0 0 0.5 0 0.3 0 0.1 0 1 0.3 0.6 0 2 0 0 0.6 0 0.5 0.6
5 4 1 4 7.2 4 2.1 3 1.3 4 2.4 2.1 1.8 0.6 5 4 0 1 0 4 0 2 1 2 3.4 2 1.9 2 4 6 1.8 0.9 4 3 2 8.2 3.6 3 0.8
Alfalfa sprouts Arugula, raw Artichoke, fresh, edible portions Asparagus spears Beets, raw Bok Choy (Chinese Cabbage), raw, shredded Broccoli, raw, chopped Brussels sprouts, raw, chopped Cabbage, raw, shredded Cauliflower, raw, chopped Carrot, raw Celery, raw, stalk Chard, Swiss, fresh chopped Collard greens, raw Cucumber, with peel Eggplant, raw Garlic, fresh Green beans (string or snap beans), raw Jerusalem artichokes Kale, raw, chopped Leeks, raw Lettuce, romaine, loose leaf, chopped Okra, raw, sliced Onion, white or yellow, raw, chopped Onion, green (scallion), raw, chopped Mushrooms, white, raw pieces or slices Parsnips Peas, green, frozen Peas, sugar snap or snow, raw Pepper, bell or sweet, green or red Pepper, yellow, raw Pumpkin, raw, cubes Radishes, raw, sliced Salsa or picante sauce, tomato Shallots Spinach, raw, leaves, chopped Squash, raw, summer, (zucchini, crookneck) Tomato, whole, raw * Tomato juice Tomato sauce Tomato paste Turnips Turnip Greens Water Chestnuts Vegetable juice Vegetables, mixed, frozen, peas and carrots Vegetables, mixed, frozen, oriental broccoli stir fry Vegetables, mixed, frozen, broccoli, cauliflower, carrots Watercress
2 tbsp (0.1 oz) 1 cup (0.8 oz) 1 med (4.5 oz) 10 large 7" (6.6 oz) 1 cup (6 oz) 1 cup (2.5 oz) 1 cup (3.2 oz) 1 cup (3.1 oz) 1 cup (3.1 oz) 1 cup (3.5 oz) 1 large 7.5" (2.8 oz) 1 med 7.5" (1.6 oz) 1 cup (1.3 oz) 2 cups (2.8 oz) 1 small (5.6 oz) 1 cup pieces (3 oz) 1 clove 1 cup (4 oz) 1/2 cup sliced (3 oz) 1 cup (2.4 oz) 1 cup 3.1 oz) 3 cups (6 oz) 1 cup (3.5 oz) 1 cup (5.2 oz) 1 cup (3.5 oz) 1 cup (2.5 oz) 1 med (4 oz) 1/2 cup (2.8 oz) 1 cup (3 oz) med or 1/2 cup (4.2 oz) large (6.6 oz) 1 cup (4.1 oz) 1/2 cup (2 oz) 4 tbsp (4 oz) 1 tbsp chopped (0.4 oz) 1.5 cups (3 oz) 1 cup (3 oz) 1 med (5.2 oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 2 tbsp (1.2 oz) 1 large (6.5 oz) 3 cups (5.7 oz) 4 (1.3 oz) 1 cup (8 fl oz) 2/3 cup 1 cup 1 cup 1 cup chopped (1.2 oz)
2.8 6 128 187 170 71 91 88 88 99 79 45 85 79 158 85 5.6 113 85 68 87 170 99 147 99 71 113 79 85 119 187 116 57 115 11 85 85 147 226 34 184 161 37 85 96 87 34
2 6 60 50 70 10 44 38 18 26 31 6 6 25 19 22 4 34 57 34 64 30 38 60 32 18 85 60 35 20 50 30 12 20 7 40 16 35 50 80 30 51 42 35 50 50 35 30 4
0.2 0.6 4.2 4 2 1 4.6 3 1 2 0.7 0.3 0.6 2 1 0.8 0.2 2 1.5 2.2 1.6 2 2 1.8 1.8 2 1.4 4 2 0.7 1.9 1.2 0.4 0 0.3 2 1.4 1 2 3 1 1.7 2.4 0 2 3 1 1 0.8
0.2 0.8 13.5 8 16 1.6 7.8 7.8 3.8 5.2 7.3 1.5 1.4 5 3.4 5 1 7.8 13.1 6.8 14.9 4 7.6 14 7.4 3 20.3 11 6 4.8 11.8 7.6 2.1 5 1.7 10 3.2 7 10 16 7 11.8 9.6 8.6 10 9 6 5 0.4
0 0 0.2 0 0 0.2 0.4 0.2 0.2 0.2 0.1 0.1 0 0 0 0.2 0 0.2 0 0.4 ,4 0 0.2 0 0.2 0.4 0.3 0 0 0.1 0.4 0.2 0.3 0 0 0.4 0.2 0 0 0 0 0.2 0.6 0 0 0 0 0 0
0.2 0.4 6.9 4 4 0.8 4.6 3.6 1.6 2.6 2.2 0.7 0.3 3 1.1 2 0.1 3.8 1.2 1.4 1.8 2 2.6 2.8 2.6 0.8 5.5 3 2 1.3 1.7 2 0.9 0 0 5 1.4 1 2 4 2 3.3 4.2 1.1 2 3 2 2 0.8
Avocado Almonds, raw Almond butter, natural (unsweetened) Brazil nuts, shelled Butter, light, omega-3 fortified Butter, light, regular Butter flavor sprinkles (Butter Buds, etc) Cashews, raw Coconut oil, extra virgin Coconut, fresh shredded Chia seeds Essential oil blend (supplement, not for cooking) Flaxseed Oil (supplement, not for cooking) Flaxseeds, ground Hazelnuts, dried, chopped Hemp seeds (hemp hearts) Macadamia nuts, raw Mayonnaise, Canola Mayonnaise, fat-free Mayonnaise, light, omega-3 enriched Mayonnaise, light, regular Peanuts, raw Peanut Butter, natural (no sugar added) Pecans, halves or pieces Pine nuts, dried Pistachios Pumpkin seeds, shelled, roasted Olives, Greek black, pitted* Olives, green, pitted* Olive Oil, extra virgin Salad dressing, olive oil and vinegar Salad dressing, balsamic vinaigrette w. olive oil, light Salad dressing, balsamic vinaigrette, nonfat Sesame oil Sesame seeds, whole, dried Sesame butter Sesame paste (Tahini) Sunflower seed, shelled Walnuts
1.1 oz (1 med) 1/4 cup (1.2 oz) 2 tbsp (1.2 oz) 1/4 cup (4.9 oz) 1 tbsp (0.6 oz) 1 tbsp 1 tbsp 1/4 cup (1.2 oz) 1 tbsp (0.5 oz) 2 tbsp (1 oz) 3 tbsp (1 oz) 1 tbsp (0.6 oz) 1 tbsp (0.6 oz) 2 tbsp (0.7 oz) 1/4 cup (1 oz) 2 tbsp (1.1 oz) 1/4 cup (1.1 oz) 1 tbsp (0.5 oz) 1 tbsp (0.5 oz) 1 tbsp (0.5 oz) 1 tbsp (0.5 oz) 1/4 cup (1.2 oz) 1 tbsp (0.6 oz) 1/4 cup (1 oz) 1/4 cup (1.2 oz) 1/4 cup (1 oz) 142 kernels (1 oz) 2 oz 2 oz 1 tbsp 1 tbsp 2 tbsp 2 tbsp 1 tbsp 1/4 cup (5.1 oz) 1 tbsp (0.6 oz) 1 tbsp (0.5 oz) 1/4 cup (1 oz) 1/4 cup (1.1 oz)
31 34 34 139 14 14 6 34 14 28 28 20 28 31 31 15 15 15 15 34 17 28 34 28 28 56 56 144 17 14 28 28
165 210 120 240 50 50 15 190 125 180 139 134 130 93 182 165 230 100 10 50 35 214 95 190 227 164 148 100 100 120 75 45 5 120 190 100 95 170 200
9 7 0 5 0 0 2 11 0 7 12.4 0 0 6 4.4 7.2 5 0 3 2 1 7.8 3.5 4 4.4 7.1 3.8 4 4 0 0.5 2 2 0 8 3.6 1.5 6 3
* Botanically speaking, avocados, tomatoes and other plant foods with seeds are fruits. Leaves, stems and roots are vegetables. Legally and traditionally, tomatoes, cucumbers and pea pods are thought of as vegetables. Technically, olives are also a fruit, but are listed in fats due to the fat content
Example: You are female You are 30 yrs old You are 5' 6 " tall (167.6 cm) You weigh 120 lbs. (54.5 kilos) Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day Now that you know your BMR, you can calculate your maintenance level, (also known as total daily energy expenditure or TDEE), by multiplying your BMR by your activity multiplier from the chart below: Activity Multiplier: Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job Or 2X day training, i.e marathon, competition etc.) Example: Your BMR is 1339 calories per day Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1339 = 2075 calories/day
4. Katch-McArdle formula
Use this formula for a very accurate estimate of your maintenance level if you know your body fat percentage and lean body mass. For fat loss, create a 20-30% deficit below maintenance. BMR (men and women) = 370 + (21.6 X lean mass in kg) Example: You are female You weigh 120 lbs. (54.5 kilos) Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean) Your lean mass is 96 lbs. (43.6 kilos) Your BMR = 370 + (21.6 X 43.6) = 1312 calories To determine TDEE from BMR, you simply multiply BMR by the activity multiplier: Your Your Your Your BMR is 1312 activity level is moderately active (working out 3-4 times per week) activity factor is 1.55 TDEE = 1.55 X 1312 = 2033 calories per day
Menu #1
Meal 1 (Breakfast) 2 whole omega-3 eggs & 2 egg whites scrambled Cheddar cheese, low fat shredded, cup Red pepper, chopped, cup 4-grain hot cereal, oats and flax, 1 cup dry Meal 2 (Mid-morning snack) Grapes, 2 cups Whole wheat pita (6 inch) Meal 3 (Lunch) Chili with: 95% lean ground beef, 6 oz Kidney beans, canned, 1/2 cup Chopped garlic and chili powder Meal 4 (mid-afternoon snack) Yogurt with fruit, non-fat Almonds, 20 raw Meal 5 (Dinner) Ground turkey, 99% lean, 4 oz Whole wheat pasta spirals, 1 cup dry (approx 2 cups cooked) Pasta sauce, light tomato and basil, 4.4 oz
Menu #2
Meal 1 (Breakfast) Whole wheat bagel, 3.7 oz Non fat cream cheese, 3 oz Raspberries, 1 cup Non fat milk, 1 cup Meal 2 (Mid-morning snack) Pear, 1 medium Celery, 2 stalks Natural peanut butter, 2 tbsp Meal 3 (Lunch) Sprouted wheat bread, 2 slices Tuna fish, 1 can Lettuce, tomato and onion 2 tbsp reduced calorie omega-3 mayonnaise Dash of pepper and sea salt Meal 4 (mid-afternoon snack) Cottage cheese, lowfat, 1 cup Sunflower seeds, 2 tbsp Peach, 1 large Meal 5 (Dinner) Grilled chicken breast, 6 oz Baked potato, 1 med (7 oz) Steamed spinach Olive oil, 1 tbsp
Menu #3
Meal 1 (Breakfast) 1 orange Greek omelet: 1 whole omega-3 egg 3 egg whites Chopped spinach, 1.5 cups Low fat feta cheese, cup 8 Greek black or kalamata olives Meal 2 (Mid-morning snack) Nonfat yogurt with fruit, 6 oz Ground flaxseed (mixed in yogurt) Banana, 1 medium Meal 3 (Lunch) Tuna, chunk light, 6 oz Sprouted wheat bread, 2 slices Hummus (chick pea spread) Cucumber, 1 small, sliced Meal 4 (mid-afternoon snack) Lowfat cottage cheese, 1 cup Peach, 1 medium, sliced Meal 5 (Dinner) Brown rice, 1 cup Chicken breast, grilled Oriental mixed vegetables, 8 oz Light soy sauce or Braggs liquid aminos
Menu #4
Meal 1 (Breakfast) Orange 4-veggie omelet or scramble: 2 whole omega-3 eggs and 2 egg whites mushrooms, onions, tomatoes, green pepper, cup each low fat (part skim) mozzarella cheese, 1/2 cup Add your favorite spices to taste Meal 2 (Mid-morning snack) 2 scoops chocolate protein powder banana strawberries Meal 3 (Lunch) Whole wheat low fat tortilla Roasted turkey breast, thin-sliced, 4 oz Tomato slices, 4 Lettuce 1.5 cups Meal 4 (mid-afternoon snack) Sardines, canned in olive oil 100% whole wheat crackers Meal 5 (Dinner) Grilled codfish, 6oz Baked yam, 6 oz Mixed green salad with cucumber, green pepper and avocado Light balsamic vinaigrette dressing 2 tbsp
Menu #5
Meal 1 (Breakfast) Peach French Toast: Whole wheat bread, 2 slices Nonfat milk 1 cup Vanilla protein powder 1 scoop Cinnamon 2 tsp Sliced peaches, water packed cup (whisk ingredients, dip bread in milk mixture, cook on skillet 3-4 min, top with peaches) Meal 2 (Mid-morning snack) Salmon salad pita sandwich: Light omega-3 mayo, 1 tbsp Chopped onion, cup Celery, finely chopped, cup Lemon juice, 2 tbsp Dill weed, black pepper 1 whole wheat pita Meal 3 (Lunch) Tomato vegetable soup 1.5 cups Barley, cooked, 1 cup Mozzarella cheese, low fat, shredded 1 oz Tilapia fish, 5 oz Meal 4 (mid-afternoon snack) Apple Nonfat fruit yogurt Meal 5 (Dinner) Grilled chicken breast, 6 oz Steamed carrots, 1 cup Brown rice, 1 cup cooked
Menu #6
Meal 1 (Breakfast) Shredded wheat cereal 1.5 cups Skim milk, 1.5 cups Blueberries, 1 cup Meal 2 (Mid-morning snack) Apple-Cinnamon Oatmeal pancake (a portable meal) 1 whole omega-3 egg 3 egg whites Old fashioned oatmeal, cup Vanilla protein powder, 1 scoop Chopped apple, Cinnamon ground 2 tsp Mix all ingredients in bowl and cook on fry pan or griddle Meal 3 (Lunch) Grilled chicken breast, 6 oz Baked potato, 1 med (7 oz) Broccoli, steamed, 2 cups Meal 4 (mid-afternoon snack) High protein meal replacement shake mixed in water, 1 packet Meal 5 (Dinner) Beefy Spanish rice: Long grain brown rice, 1 cup 95% lean ground beef, 6 oz diced tomatoes, canned, 7.5 oz Tomato paste 1 tbsp 2 tsp thyme, black pepper, garlic powder to taste Worcestershire sauce, 1 tbsp Tabasco sauce, 1-2 tsp
Menu #7
Meal 1 (Breakfast) Rich and creamy vanilla oatmeal pancakes: Old fashioned oatmeal, 1 cup Nonfat cottage cheese, 3/4 cup 4 egg whites 1 scoop vanilla protein powder Cinnamon, nutmeg, vanilla extract, 1 tsp ea Mix all ingredients in bowl and cook on fry pan or griddle; makes 2 pancakes 1 large grapefruit Meal 2 (Mid-morning snack) High protein yogurt: Nonfat vanilla yogurt, 6 oz 1 scoop vanilla protein powder Meal 3 (Lunch) Broiled salmon, 5 oz Steamed asparagus, 10 spears Brown rice, 1 cup Meal 4 (mid-afternoon snack) Raw almonds, cup Baby carrots 10 medium Meal 5 (Dinner) Grilled top round steak, grass-fed beef, 4 oz Steamed green beans, 2 cups Baked sweet potato, 1 med