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Water & Drinks:
Can I drink diet sodas?
DIET SODA IS DEFINITELY NOT THE BEST CHOICE. CARBONATION AT TIMES CAN MAKE IT HARD ON DIGESTION AND THE AMOUNTS OF ARTIFICIAL SWEETENERS CAN BE HIGH.
Does coffee, tea and crystal light count toward my water goals?
YES IT DOES, BECAUSE IT IS A WATER BASED PRODUCT.
What about pre-workout and BCAA’s and other “gym drinks?” Do they count toward my water?
Should I drink them if they’re not specifically on my plan?
YOU SHOULD NOT. WE WILL RECOMMEND CERTAIN PRODUCT TYPES WHEN APPROPRIATE.
Is there any limit to the amount of tea or crystal light I can drink… for instance, if my water goal is 2 gallons… can I drink all 2 gallons as Crystal Light?
I’M ALRIGHT WITH YOU DOING SO BUT I WILL ASK THAT YOU HOLD THE NUMBER OF SWEETENERS YOU TAKE IN A DAY TO FIVE OR LESS. THERE ARE CONFLICTING OPINIONS AND DATA CONCERNING SWEETENERS BUT MY EXPERIENCE HAS FOUND THAT LESS THAN FIVE HAVE A VERY LOW RISK OF ANY ADVERSE EFFECTS.
What about unsweetened ice-tea? Should I be concerned with the amount of caffeine I get from this?
YEAH, REMEMBER THAT CAFFEINE IS A DIURETIC AND TOO MUCH CAN RENDER YOU DEHYDRATED.
The same goes for coffee? How much is too much?
SAME DEAL AND I WOULD SUGGEST NO MORE THEN 600 MGS A DAY. THAT’S ONLY ABOUT THREE CUPS OF COFFEE PER DAY.
Condiments & Sweeteners:
Can I eat artificial sweeteners like Splenda?
YES, BUT AGAIN EACH SERVING COUNTS AGAINST YOUR FIVE TOTAL.
What about coffee creamer?
POWDERED OVER LIQUID AND BY THE SERVING SIZE.
What about spices? Cinnamon on my oatmeal? If so, do I need to worry about how much I use?
SPICES ARE A GREAT ALTERNATIVE TO YOUR ARTIFICIAL SWEETENERS. AGAIN, IT IS NEVER A BAD THING TO FOLLOW THE SERVING SIZE SUGGESTED.
There are calories in cinnamon and other spices. How much does that matter?
AS LONG AS YOU OBSERVE THE GUIDELINES SET ABOVE, IT WILL NOT MAKE AN IMPACT THAT COULD HINDER YOUR PROGRESS.
How about lemon on my fish?
LOVE IT, DO IT.
What about PAM and other non-caloric cooking sprays?
COOL WITH THEM AS WELL IN MODERATION.
What about Mrs. Dash and other non-caloric flavorings?
AGAIN YES, GREAT ALTERNATIVE TO TRADITIONAL SEASONING LIKE SALT AND PEPPER.
Fresh vs. Frozen vs. Canned… how big a difference is there?
THAT’S THE ORDER, ALWAYS EAT FOODS IN THERE MOST NATURAL FORM OR THAT WHICH IS CLOSEST. FRESH IS BETTER THAN FROZEN, FROZEN BETTER THAN CANNED. EACH STAGE OF PACKAGING IS GOING TO LIKELY HAVE CERTAIN LEVELS OF PRESERVATIVES WHICH WOULD BE BEST TO AVOID.
From a fitness or physique perspective does organic offer any benefits? In your opinion, is it worth the price difference?
IN MY OPINION IT CAN IN CERTAIN FOOD CHOICES. MEATS IN PARTICULAR. ORGANIC CHICKEN OR EVEN A GRASS FEED BEEF IS A MUCH CLEANER SOURCE OF FOOD AND YOUR BODY HAS A BETTER CHANCE OF USING IT TO ITS FULLEST.
Does the way you prepare food matter?
YES IT DOES, BUT LETS BE PRACTICAL HERE. PREP TIME IS THE BIGGEST PAIN IN THE BUTT WE FACE WHEN DOING A NUTRITION PLAN. JUST LIKE THE WAY YOU PURCHASE FOODS, COOK LARGELY THE SAME WAY. THE CLOSER THEY CAN REMAIN TO THEIR NATURAL FORM THE BETTER. BAKE IS BETTER THEN BOIL FOR INSTANCE. TRY TO AVOID COOKING TECHNIQUES THAT CAUSE MOLECULAR BREAKDOWN.
For instance I read that boiling sweet potatoes has a GI of 46 but baking them elevates the GI to 94? How aware must I be of things like this? What about vegetables, does it matter how I cook them. Dry sauté them vs. grilling vs. steaming? Does it harm their nutrient value or create any differences I need to worry about?
AS STATED ABOVE, YES THE WAY YOU COOK FOODS CAN ADJUST THEIR CALORIC VALUE AND NUTRIENT VALUES AS WELL.
Is there a difference between “grocery store” yams and sweet potato’s? I’ve read that what we call yams in the U.S. are misnamed. In truth they are soft sweet potatoes. When your nutrition program calls for “yams” do you mean the kind they sell in the grocery store… or REAL yams that come from Africa?
THIS IS CORRECT INFORMATION AND YES WHEN I SAY YAMS IT’S THE AMERICANIZED VERSION.
What about grass fed beef? Is it worth the extra cost?
I AM A FAN OF BETTER QUALITY AND GRASS FED BEEF IS SIMPLY BETTER.
Flank Steak? Can I substitute anything else for this? Top Sirloin? Or another lean beef?
TOP SIRLOIN AND LONDON BROIL ARE GOOD ALTERNATIVES IF FLANK IS NOT AVAILABLE.
Why Bison / Buffalo? What should I do if I can’t find that?
ITS CLEAN AND LEAN, GOOD BV VALUE AND GREAT TASTING TOO, TENDER AND GOOD. IF YOU CANNOT FIND IT, STAY WITH THE RED MEAT SOURCE YOUR ON.
Tilapia gets a nasty “gel” on it after it cools… should I (or can I) rinse this off before I eat it?
IT IS NASTY AND IF IT GETS YOU TO EAT IT, YES. I WOULD PREFER TO HAVE YOU ON ROUGHY OR COD, SOULE OR FLOUNDER, BUT AS YOU KNOW, THE EXPENSE OF THESE ITEMS CAN BE HARSH. TILAPIA PROVIDES AN AFFORDABLE ALTERNATIVE THAT WE CAN BOTH LIVE WITH.
If I can’t find Tilapia in my grocery store can I substitute another kind of fish?
COD, FLOUNDER, ROUGHY, SOULE.
What kind of tuna fish should I buy? Chunk light? Solid white?
THE ONE YOU CAN EAT. I UNDERSTAND SOME THINGS ARE NOT AS APPEALING AS OTHERS AND IN REGARDS TO TUNA, TAKE WHICH EVER ONE YOU CAN EAT THE BEST. DO AVOID THE POUCH FLAVORED TUNA THOUGH AS IT IS COMPROMISED BY ALL THE ADDITIVES.
Weights & Measures:
How do I know if you mean before or after cooking? Meats? Yams / Sweet Potato’s?
MEASURE MEATS, YAMS, AND SWEET POTATOES POST COOKING.
How carefully should I measure foods with little to no caloric impact (i.e iceberg lettuce?)
IF YOU SEE LETTUCE, KNOW THAT IT IS A FILLER AND IF YOU NEED MORE TO KEEP FROM EATING SOMETHING ELSE, HAVE AT IT.
The amount of food I can “pack” into measuring cups varies quite a bit based on how fine I chop vegetables or how much I “stuff” them in there… what’s the proper way to do this?
FILL THE MEASURING CUP AND LEVEL IT WITH THE BACK END OF THE KNIFE. REFRAIN FROM PUSHING AND PACKING THE FOODS INTO THE CUP. NATURAL PLACEMENT AND SIMPLE LEVEL.
How do I know if I am buying a quality protein?
BY THE WAY IT IS PROCESSED. PROTEINS ARE PROCESSED AT MANY DIFFERENT LEVELS. THE MORE STAGES IT GOES THROUGH, THE BETTER THE ABSORPTION IN THE BODY.
Casein vs. Whey?
WHICH EVER YOUR BODY ACCEPTS BETTER AND SEEMS TO PROCESS.
Do you have any brand recommendations?
YOUR MAJOR COMPANIES ARE ALWAYS GOING TO WALK A STRAIGHT LINE WITH THE PRODUCTS THEY PRODUCE. THE FDA SEEMS TO HAVE A CLOSER EYE ON THE MONEY MAKERS THAN THE SMALLER BASEMENT LAB STUFF. YOU CAN BE ASSURED IF IT SAYS 30 GRAMS, ITS 30 GRAMS. OPTIMUM NUTRITION, BSN, MET-RX, ADVOCARE AND BEVERLY ARE ALL PRODUCTS I HAVE NO PROBLEM RECOMMENDING.
What about other supplements you suggest? (i.e. vitamins) How do I know if they are high quality or junk?
MULTI-VITAMIN AND MINERALS. BEYOND THAT OUR KNOWLEDGEABLE REPRESENTATIVES CAN ASSIST YOU ON WHAT MAY BE BEST FOR YOU, WITH ADDITIONAL INFORMATION PROVIDED.
What about supplements you don’t specifically recommend? Should I take these?
WE WILL BE SUGGESTING THE SUPPLEMENT REGIMENT THAT WE FEEL WILL 1. GIVE YOU THE BEST OPPORTUNITY TO BE YOUR HEALTHIEST. 2. GIVE YOU THE BEST OPPORTUNITY TO REACH YOUR GOALS. THE BELOW LISTED SUPPLEMENTS COULD ALL BE SUGGESTED AT ONE TIME OR ANOTHER DURING YOUR JOURNEY.
Miscellaneous Food & Drink:
What should I do if I accidentally forget to eat a meal?
WELL IF IT HAS NOT RUN INTO YOUR SCHEDULED “NEXT MEAL” WHEN YOU REALIZE IT, EAT IT AND PUSH THE NEXT MEAL BACK. IF THIS FORCES YOU TO DROP A MEAL, MAKE IT THE LAST ONE OF THE DAY. DO YOUR BEST TO EAT THE MEAL IN SEQUENTIAL ORDER.
What should I do if I KNOW I’m going to be stuck in a place where I can’t eat at the appropriate time?
I SUGGEST YOU BREAK THE MEAL UP, TAKE HALF IN PRIOR TO THE SCHEDULED EVENT AND THE OTHER AT THE CONCLUSION.
How crucial is the 2-hour window?
IT IS A GOOD IDEA FOR SURE AND AS YOU GET MORE REGIMENTED YOUR BODY WILL TELL YOU IT’S TIME TO EAT.
When is the soonest I can eat my next meal?
What’s the maximum amount of time you recommend going without eating?
What should I do if I screw up and have a bad meal?
NOTHING, DO NOT COMPOUND THE PROBLEM BY SAYING “FORGET IT I BLOW THE REST OF THE DAY”.
Should I just get back on the plan?
Should I not eat for the rest of the day?
THAT’S CRAZY AND WILL HALT YOUR METABOLISM.
What if I REALLY screw up and blow an entire day? What should I do?
TOMORROW IS ANOTHER DAY AND BE SURE NOT TO SCREW UP AGAIN.
What should I do if I don’t know how to do an exercise you have on my plan?
CONSULT YOUR VIDEO GLOSSARY.
What should I do if I don’t have the specific piece of equipment needed for some exercises?
TRY TO CHOOSE A COMPARABLE PIECE OF EQUIPMENT THAT COULD SIMULATE THE SAME MOVEMENT. FOR EXAMPLE, IF YOU DO NOT HAVE A LYING LEG CURLS, SIMPLY USE THE STANDING OR SEATED LEG CURL. WORKS THE SAME MUSCLE GROUP BUT IN A SLIGHTLY DIFFERENT MANNER.
What should I do if a particular exercise causes me pain?
BE HONEST WITH THE PAIN ASSESSMENT AND IF IT EXCEEDS A 4 ON A SCALE OF 1 TO 10, THEN DISCONTINUE THE MOVEMENT AND MAKE NOTE OF IT AND SHARE THE INFORMATION WITH YOUR COACH.
What should I do if I don’t have someone to spot me?
PERFORM THE MOVEMENT UNTIL YOUR FORM BREAKS OR IS COMPROMISED AND CONSIDER THAT THE FAILURE POINT.
Should I train when I’m sore?
How sore is “too” sore?
IF YOUR SORE TO THE POINT THAT YOU CANNOT PERFORM A MOVEMENT TO WHAT IS CONSIDERED FULL RANGE. IF YOU CANNOT PERFORM A SQUAT TO PARALLEL AND ITS LEG DAY FOR EXAMPLE.
How heavy should I be going?
CHOOSE WEIGHT THAT IS CONSIDERED FAIRLY EASY AT FIRST THEN MOVE UP ACCORDINGLY. BY YOUR LAST TWO SETS YOU SHOULD BE STRUGGLING IF NOT REACHING FAILURE.
How much time should I rest between exercises?
START BY RESTING 20 TO 30 SECONDS AT FIRST. AS THE WORKOUT GOES ON BUMP THAT UP TO 30 TO 45 SECONDS. IF AT FIRST YOU CAN NOT GET YOUR BREATHING DOWN TO A POINT YOU ARE NO LONGER TALKING WITH LABORED SPEECH, TAKE LONGER.
If I miss a workout what should I do?
TAG IT TO ANOTHER ONE WITHIN REASON. EXAMPLE; IF YOU MISS BACK, ATTACH HALF OF THAT WORKOUT TO YOUR SHOULDER DAY. IF YOU MISS ARMS, YOU CAN DO TRICEPS WITH CHEST AND BICEPS WITH SHOULDERS OR BACK.
Try to add the exercises to my next workout? Skip it until next week or when it comes around again?
THERE MAY BE A SITUATION WHERE YOU JUST CAN’T MAKE IT UP. DON’T STRESS NEXT WEEK IS ANOTHER WEEK.
What should I do if I don’t have the piece of equipment you recommend in your cardio book?
LOOK FOR AN ALTERNATIVE PROGRAM. FOR EXAMPLE IF IT’S A NON-WEIGHT BEARING CARDIO CALLING FOR THE ARC TRAINER AND YOU DO NOT HAVE ONE. CHOOSE AN ELLIPTICAL PROGRAM TO DO.
What if I’m really sore, should I still do cardio?
YES, MOST OF THE TIME YOU WILL BE ABLE TO WORK SOME OF THAT SORENESS OUT BY DOING CARDIO. EVEN IF YOU OPT OUT OF A WEIGHT TRAINING SESSION, THE CARDIO MAY BE KEY IN GETTING YOU BACK ON TRACK.
Should I do cardio before or after weight training?
YOUR NUTRITION PLAN WILL SPELL THAT OUT FOR YOU AND WILL BE SET UP ACCORDINGLY.
CAN I do cardio before weight training if time constraints require it?
Or should I just train and skip cardio?
IF YOUR MAIN FOCUS IS TO LOSE WEIGHT THEN GO THE WAY OF CARDIO. IF YOUR TRYING TO GAIN LEAN MASS, OPT TO LIFT WEIGHTS.