Superlative Info

By Randy Ngan

Nutrition notes

• Buy food with less than 10% calories from fat
• Drink half of body weight in ounces
• Portion Control
• Eat 5-6 times a day (every 3 hours)
• Prepare meals in advance
• Eat natural foods no boxed items
• High Fructose corn syrup makes you less able to feel full

160 lbs Eat 315 cals x 6 Meals = 1900 Cals

140 lbs Eat 265 cals x 6 Meals = 1600 Cals

Drinks

• Juices with no calories
• Green Tea and Water
• Non fat milk
• Almond milk
• Green lemonade
• Egg whites

Carbohydrates

• Whole grain bread
• Brown rice
• Oatmeal
• Vegetable

Protein

• Chicken
• Egg whites
• Fish
• Dairy whey isotope

Fats

• Peanut butter
• Olive oil
• Fish Oil

Fiber

• Pear
• Blueberry
• Plum

Snacks

• Turkey Jerky
• Dried Fruit (Just Brand)
• Nuts & Seeds
• Flaxseed Crackers

Protein shake recipe

• Cup of orange juice, 25g Dairy whey, 1 frozen banana
• 1 cup water add 5-6 ice and crush. Then add 20g whey protein and ½ cup of oat meal.

Fitness Notes

· Having more muscle burns more fat

· To gain more muscle use heavy weights and do low reps

· Can build 1-2 pound of dry muscle a month = 5-6 pound of lean muscle

· Don’t lose more then a pound a week. You will start losing muscle.

· To much cardio will start to burn muscle

· Work out leg muscles since they can get bigger then arm muscle

Workouts

· For ever push exercise have a pull exercise to equalize you muscle.

· Bench Press for Chest (push)

· Seated Row (pull)

· Military Press for Shoulder (push)

· Pull Up Chin Up (Pull)

· Swats for legs (push)

· Dead Lift (pull)

· Dips

· Bent over rolls

· Clean and press

Dumbbell work out

• One arm clean and press (through legs, pull, dip and blast)\
• One arm push press
• Two dumbbell curl and press
• Dumbbell chest press
• Standing concentration curl (2 sec hold)

Abs

• 3-6 sets 15-25 reps, short rest periods

1. Reverse crunch
2. Ab roller
3. Reverse ball crunch
4. Wood chopper
5. Saxon bend (weight over head)
6. Side bends
7. Plank (one leg one arm out)
8. Farmer walk

• Toe tap when doing crunches
• Breath out when you contract
• Have knees slightly bent when doing leg lifts

Cardio

• Do cardio at the end of workout
• Interval Cardio works best
• 5 min warm up jog, sprint 1 min, walk 1 min interval for 10 min