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Lifting Kettlebells is only half of the equation, you need to clean up your food intake. Let the L3F Kettlebell Diet lead you the way!
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Official Diet Plan
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Updating our diet
No matter how hard or often you exercise, you likely won’t get that
lean look without a proper diet. You can run a marathon everyday, lift
the 40kg kettlebell for 500 reps per session, do a million crunches per
week, but without the proper nutrition profile, you won’t get those abs
that you’ve been aiming for. This is the truth. Diet and exercise are two
sides of the same coin – fitness. What good is one if you don't
maximize the other?
The reason for this update is because, in our old diet, it was tailored
for those people who wanted to lose fat at an unrealistically fast pace.
This is not only unsustainable, but could also be potentially hazardous.
It was also extremely difficult for beginners who are new to eating
healthy, because it had no migration period.
For example, our old diet limited you to fruits and vegetables on some
days. This is ultimately impossible to keep up. The new L3F diet will
no longer cater to those who want to lose weight quickly, but rather
support a healthy lifestyle that promotes fitness!
As many of you already know, our diet will center around replacing the
current carbohydrates you eat with SWEET POTATOES. (Kamote)
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Sweet Potato Power! The stuff of gods!
Concept of the word “Diet”
Diets are not meant to have a time limit, but should be considered a
lifestyle. You don’t want to starve yourself at any time just because
you are going to Boracay. You want to have a diet plan that could be
maintained consistently. L3F diet has that quality and the good part is,
it’s not expensive.
This diet has been made very simple. The simpler it is, the easier it is
to follow
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No need to starve yourself just because you are going to the beach
Payat-look versus Athletic look: what's the difference?
As you know by now, L3F workouts are not easy. You need to have an
optimal amount of strength, endurance, flexibility, mobility and
determination to maximize the L3F system. How can you possibly do
this, if your goal is to look like a stick figure?
You want to strive to be athletic and not thin and weak. We want your
body to be converted into a fat burning machine!
Most people think weight loss and fat loss are one and the same. This
is far from the truth. Weight loss simply means, you want to weigh less
– regardless of what part of your body was lost in the process. Muscle
being one of the first things to disappear (before fat even!) if you try
and 'lose weight' haphazardly. Losing fat is a different story. Look at
the two girls in the next picture, which one do you think lost weight,
and which one do you think lost fat?
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Fat loss versus Weight loss
One of them eats steaks, and the other eats peanuts every other day.
Which one would you rather be?
Does It Work?
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Photo above was 2 years ago and I was lifting 40kg Kettlebells ,
running 10-21km runs but still found myself at above 24% fat.
Photo above is me after quitting grains and following the new and
improved L3F diet. I found myself stronger and more energetic than
ever. It has been more than 8 years since I saw myself under 160lbs at
15% body fat.
Funny thing is during these three months, I never did a single crunch,
situp or any sort of abdominal movement. I just did L3F Kettlebell
lifting …that’s it.
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Protein Intake
The main problem of our previous “starch cycling” diet is the lack of
any guideline as to of how many grams of protein should be taken.
Protein is the main building block of your muscles. You need muscles
to burn fat and look awesome.
Below is L3F’s recommendation:
1. Fat Loss: 1 gram of Protein per 1 kilogram of muscle mass
2. Muscle Gain: 1 gram of protein per 1 pound of muscle mass
How do we compute it? By the use of our scale of course!
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Our Trusty Scale can detect not only your fat percentage but your
muscle mass as well
Migration towards Sweet Potato
Our diet requires you to eliminate the “bad” carbs or grains by the time
you reach the end. By bad carbs, I mean rice, pasta and bread.
I suggest you don’t get too excited and go straight to the last four
weeks of the 12 week migration period. If you are eating rice bread
and pasta I strongly suggest you start from week 1
Here are our weekly goals with the diet:
Weeks 1 -4: Making Brown Rice as the main carb source
Weeks 5-8: Making Potato as the main carb source
Week 9-12: Making Sweet Potato as the main carb source
Week 13 onwards: Lifestyle change
From weeks 1 – 12 (and further) you will observe the protein guideline
that was pointed out earlier.
L3F Official Diet
Below is the official migration plan in order for you to eliminate the
bad calories from your diet. Take note that the diet stated below
focuses on your MAIN source of carbohydrates. You can put ulam
putahe beside your main source of carbohydrates. For example for
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Weeks 1-4 you can eat Brown Rice and Sinigang, Weeks 5-8 you can do
Potato + Chicken, Weeks 9-12, Sweet Potato + Sardines. Keep in mind
that you will be observing your daily protein intake..
4 week Brown Rice Migration (Weeks 1-4)
Week 1
Day 1 Brown Rice as your carbohydrate. No bread, pasta or white rice.
Day 2-6 Normal Eating Habits
Day 7 Cheat Day
Week 2
Day 1-3 Brown Rice as your carbohydrate. No bread, pasta or white
rice.
Day 4-6 Normal Eating Habits
Day 7 Cheat Day
Week 3
Day 1-4 Brown Rice as your carbohydrate, No Sugar, Bread or Pasta
Day 5-6 Normal Eating Habits
Day 7 Cheat Day
Week 4 Day
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1-6 Brown Rice Only, No bread, pasta or white rice.
Day 7 Cheat Day
4 week Potato Migration (Weeks 5 – 8)
Week 5
Day 1 Potato ONLY, No Brown Rice. No bread, pasta or white rice.
Day 2-6 Normal Eating Habits
Day 7 Cheat Day
Week 6
Day 1-3 Potato as your carbohydrate, No bread, pasta or white rice.
Day 2-6 Normal Eating Habits
Day 7 Cheat Day
Week 7
Day 1-4 Potato as your carbohydrate, No bread, pasta or white rice.
Day 5-6 Normal Eating Habits
Day 7 Cheat Day
Week 8
Day 1-6 Potato as your carbohydrate, No bread, pasta or white rice.
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Day 7 Cheat Day
4 Week Sweet Potato Migration (Weeks 9 -12)
Week 9
Day 1-2 Sweet Potatoes as your carbohydrate, No bread, pasta or
white rice.
Day 3-6 Normal Eating Habits
Day 7 Cheat Day
Week 10
Day 1-3 Sweet Potatoes as your carbohydrate, No bread, pasta or
white rice.
Day 4-6 Normal Eating Habits
Day 7 Cheat Day
Week 11
Day 1-4 Sweet Potatoes as your carbohydrate, No Sugar, Bread or
Pasta
Day 5-6 Normal Eating Habits
Day 7 Cheat Day
Week 12
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Day 1-6 Sweet Potatoes as your carbohydrate, No Sugar, Bread or
Pasta
Day 7 Cheat Day
Maintenance phase, Weeks 13 onwards
Day 1-6 Sweet Potatoes as your carbohydrate. No bread, pasta or
white rice.
Day 7 Cheat Day
Feeling badass? This is the basic of the basics. Remember, cheat days
are optional! You can also reduce the amount of 'normal eating habits'
days. Also, it goes without saying, avoid excesive sugar please :)
What do you mean by normal eating?
By “Normal Eating” we mean that you just eat whatever you are eating
in order for your mind to relax and not think of the fact that you are
cleaning up. Diet is a mind game especially during the migration
phase. This is your way of managing that.
If you are eating 3 times a day with rice as your normal eating, go
ahead. Be strict on your migration days though!
Vegetables is still a must!
L3F’s Official Diet focuses on eliminating the bad carbs but this does
not mean that you should neglect eating your vegetables. You need
Vegetables as a source of vitamins, fiber and antioxidants. Eat your
Greens!
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Frequency of Eating
How many times a day should you eat? Follow your appetite! One
sweet potato is very heavy on the stomach and you’ll feel full for a
considerable amount of time. This is coming from a guy who can eat 5
cups of rice in one sitting. Eat when you're hungry – don’t starve
yourself.
Supplementation
This is optional. Taking a Protein Supplement, multi-vitamin and amino
acid tabs are highly recommended. Honestly, you won’t need fat
burners anymore since your diet will take care of everything. No need
to rush.
Conclusion
L3F athletes, I strongly recommend that you follow the diet because I
don’t want you guys to rob yourselves getting the 100% benefits of L3F
training. I’ll say it again, 1 trillion crunches or leg raises will not give
you abs. Quality Lifting, Kettlebell Sport Training, Circuits and most
importantly DIET is the perfect equation into converting your body into
a fat burning machine!
Nobody cares if you are strong and fat but everybody loves a strong,
sexy, HEALTHY athlete. That alone is worth the sacrifice.
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Copyright L3F Kettlebell Gym 2013
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