Monthly Archives: October 2010

Nick Wright’s Peak Week Diet

Nick Wright’s Peak Week

1 week out:

SAT:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): 2 scoops Optimum Whey, 46g of dextrose

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

SUN:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): 2 scoops Optimum Whey, 46g of dextrose

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

MON:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

TUE:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

WED:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

THUR:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

FRI: Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, 1/2 cup of oatmeal, water

Meal 5: Two 4 oz chicken breasts, broccoli, water

Meal 6: One 4 oz chicken breast, broccoli, water

Meal 7 (1:00AM): A big, fat, and juicy steak!

You can also find this and more information about Nick Wright on the website (www.hunt-fitness.com) on Nick’s corner….http://kylehuntfitness.com/Nick_s_Corner.html

If you want your own customized diet to fit your needs check out the link below to get hooked up!

*Make sure you watch the video! It tells you everything you need to know!

http://kylehuntfitness.com/Services.html

Thank you,

Kyle Hunt

Importance of Stretching

 Importance of Stretching

By: Richard Sirianni

Many forget about the importance of stretching or are too tired or lazy to do it prior to or after their workouts. We allow ourselves to not realize the full potential of stretching. For nothing else, it can improve strength by getting the muscles loosened and an increase in nutrient supply to the stretched area. This allows for quicker healing and greater muscle growth. The faster we deliver nutrients into the torn muscle fibers, the faster they heal and cause less soreness. Moving the lactic acid from our muscles into the bloodstream allows for this (lactic acid) to be excreted from our bodies and water, minerals, nutrients to occupy that space that lactic acid occupied. Thus stimulating more growth in our muscle fibers,

On a functional side, stretching helps prevent injury in sports and out everyday lives. I found this out the hard way. I have been training bodybuilding style for 4 years. I have had low back pains from herniated disc when I was 17. I always chalked all pain in that region to my injury. Recently I have been seeing a long term care chiropractor to help with some pain. Mid September 2010, I had such intense cramping in my lower back, hips, and oblique’s of my right side. The problem was the damage from my injury caused me to compensate my weight to my left side to alleviate my pain. I believed I had slipped a disc with the amount of pain I was in. Come to find out, my psoas muscle (internal obliques) cramped and spasmed, without letting go for 3 days. I began a rigorous stretching regiment and within a week the spasms and cramping had relinquished themselves and my everyday back pain also was gone. I now incorporate stretching into my pre-workout home routine. That way when I get to the gym I’m ready to wage war on my body.

For prevention of injuries we look for two types of stretching, static and dynamic. Static stretching is an older method in which you reach to a point of tension and hold that for a designated count. The more preferred method is dynamic stretching. This involves extending and retracting our stretch with our breath. This allows the body to slowly reach a point further into your stretch, but is not forced by anything more than ourselves. A simple example is the unweighted walking lunge. The walking lunge stretches the hip flexors/extensors, glutes, quads, and hamstrings.

I found out the hard way the importance of stretching, and I write this to inform us all that we need to stretch. It promotes better health, prevents some injury, and can lead to greater muscle growth. Even if you’re not into bodybuilding, it still can help our everyday life with a better posture and in turn can a better life.

“One Dream, One Reality”

2010 offseason diet

  Offseason Diet Plan      
         
    Calories Protein Carbs Fat
Meal 1 6 egg whites   24g 0g 0g
  2 whole eggs   12g 0g 9g
  1 cup Oats   10g 56g 6g
  1 serving fruit   0g 15g 0g
  Meal Totals   46g 71g 15g
           
Meal 2 6oz lean meat   35g 0g 3g
  1 cup brown rice   2g 45g 3g
  Veggies        
  Meal Totals   37g 45g 6g
           
Meal 3 6 oz lean meat   35g 0g 3g
  1 cup wheat pasta   2g 45g 3g
  Veggies        
  Meal Totals   37g 45g 6g
           
           
Meal 4 3 scoops Mass Maker   20g 43g 2g
Post WO 1 scoop Muscle Provider   21g 3g 1g
  1/2 cup oats   5g 30g 3g
  meal Totals   46g 76g 6g
           
Meal 5 6oz lean red meat   35g 0g 6g
  medium sweet or russet potato   2g 45g 3g
  Veggies        
  Meal Totals   37g 45g 9g
           
Meal 6 2 scoops UMP   40g 8g 7g
  1/2 cup oats   5g 30g 3g
  Meal Totals   45g 38g 10g
           
  Daily Totals 2740 248g 320g 52g
      36% 47% 17%