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Nick Wright’s 2011 Offseason diet

Offseason Diet Plan        
  Training Days
Protein Carbs Fat
Meal 1 3 scoops RTN Mass Builder 37.5g 75 g 2.5g
1 piece whole grain bread 4g 15g 2g
1 tbs peabut butter 4g 3g 8g
Meal Totals 45.5g 93g 12.5g
Meal 2 6oz chicken 35g 0g 3g
10oz sweet potato 5g 67g 2g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 40g 67g 10g
Meal 3 6 oz chicken 35g 0g 3g
1.5 cups brown rice 3g 63g 4g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 38g 63g 12g
Meal 4 6oz tuna 35g 0g 3g
Pre WO 10 oz russet potato 5g 67g 2g
1 tsp olive macadamia or canola oil 0g 0g 5g
meal Totals 40g 67g 10g
Meal 5 3 scoops RTN Mass Builder 37.5g 75g 2.5g
Post WO
1 banana 0g 30g 0g
Meal Totals 37.5g 105g 2.5g
Meal 6 6oz lean red meat 35g 0g 6g
10oz russet potato 5g 67g 2g
2 tsp olive oil 0g 0g 10g
veggies (green salad)
Meal Totals 40g 67g 18g
Meal 7 6 oz tilapia 35g 0g 1g
2/3 cup brown rice 2g 28g 2g
3 tsp canola oil 0g 0g 15g
Meal Totals 37g 28g 18g
Daily Totals 3819Cal 278g pro 490g carb 83g fat
29% 51% 20%

***Above diet Updated Feb 26th***

Offseason Diet Plan        
  Rest Day
Calories Protein Carbs Fat
Meal 1 1.5 scoops RTN whey 36g 1.5 g 1.5g
1 cup oats 8g 56g 6g
1/2 piece fruit 0g 15g 0g
Meal Totals 44g 72.5g 7.5g
Meal 2 6oz tilapia or chicken 35g 0g 3g
8oz sweet potato 4g 54g 0g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 39g 54g 8g
Meal 3 6 oz chicken 35g 0g 3g
1.25 cup brown rice 2g 56g 3g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 37g 56g 11g
Meal 4 6oz tuna 30g 0g 3g
8 oz russet potato 4g 54g 1g
1 tsp olive macadamia or canola oil 0g 0g 5g
meal Totals 34g 54g 9g
Meal 5 6oz lean red meat 35g 0g 6g
8oz russet potato 4g 54g 0g
2 tsp olive macadamia or canola oil 0g 0g 10g
veggies (green salad)
Meal Totals 39g 54g 16g
Meal 6 1.5 scoop RTN whey 36g 1.5g 1.5g
1/2 cup oats 4g 28g 2g
1.5 tbs peanut butter 9g 6g 12g
Meal Totals 49g 35.5g 15.5g
Daily Totals 2834.5  cal 242g  pro 318.5g carb 68.5g  fat
33% 45% 22%

This offseason our goal is to keep Nick as lean as possible while still putting on quality size. There is two resons for this.

#1. Nick needs to stay within about two weeks of being photo shoot ready. This offseason he has some BIG things coming so he needs to be sharp!

#2. Staying leaner in the offseason allows for an easier prep.

This is just a starting point. The diet will be adjusted every couple weeks depending on how Nick is progressing. I will be monoriting his weight, measurements, how he looks and how he feels to make the nessesary changes. The diet is a modified carb/calorie cycle. On training days calories are up around 22 per pound of Lean Body Mass whereas on rest day the calories are around 18 per pound of LBM. This type of cycle is designed to keep body fat gain to a minimum but still have the nessesary nutritients to build muscle.

With this diet there is 1 free meal each week. It can be anything. The only requirement is it has to be on a training day. Again like everything else this is subject to change. Who knows if everything goes well we might add another free meal each week!

 

If you like how this diet is set up but 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 everything you need to know!

http://kylehuntfitness.com/Services.html

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How to Survive the Holidays

How to Survive the Holidays

The holidays are a time when we as individuals come together and spend time with family and friends. This time of year can also wreck havoc on all of our training and dieting goals. However, this does not need to be the case. There is a way you can make it through the holidays without destroying all of your progress. Here is your own “Holiday Eating Blue Print” to stay on track!

– Train Hard

Just because its the holiday season does not mean you can take your workouts lightly. In fact the opposite is true. This time of year is perfect for working out harder. By training harder it makes it increasingly more difficult for your body to store fat. Also you might as well put all of those extra calories consumed to good use… building muscle! Also if you are not currently doing cardio add in 20-30 minutes of low intensity cardio over the holiday season for some extra calorie burning. The best time to do cardio is first thing in the morning and after your lifting session when your glycogen levels are at their lowest.

– Consistent meals

                The biggest mistake people make around the holidays is skipping meals. You know what I am talking about; you have a big dinner planed so you starve yourself all day to make up for it. The worst part is people think that actually helps them! What happens is when its time for dinner they end up consuming twice as much food and more junk then they would normally. The better option is to stay on your 5-7 meals per day as you should all be doing.  However, It can be beneficial to “plan in” extra calories but that just means to go a little lighter on the meals leading up to the big meal. DO NOT SKIP MEALS!

– Eat Veggies

Eat all the veggies you want with your meals. This is something I have my clients do year round and it can be even more beneficial around the holidays. I very rarely count veggies in a calorie count and consider them FREE. For a list of all of the veggies I approve to be FREE, check it out the Hunt Fitness Clean Food List . Veggies are low in calories and loaded with fiber which creates a feeling of fullness and can help you eat less.

– Make quality choices

                The good news is most of the holiday meals have healthy options, the trick is finding them. For starters one of the best lean protein sources is turkey breast. Like always you want to include a lean protein source with each meal so load up on the white meat! As for the side dishes sweet potatoes are excellent carb sources as long as they are not loaded with sugar. If possible ask whoever is cooking the meal to leave some plain sweet potato out for you. Those are two excellent options right there. I have turkey breast and a sweet potato almost every day! Add some veggies to that and you have a solid meal! Of course I don’t expect you to only have turkey breast and sweet potatoes but its an option.

72 hour window

                If by chance you go wild and chow down on a meal wait at least 72 hours before checking your weight. It will take that long for your body to readjust. Sugar/fatty/salty foods cause water retention so you will most likely be bloated for a few days, that’s normal. If you have been following your program the rest of the time you will bounce back without much noticeable difference after a couple days.

 

– Enjoy Yourself

That brings me to my next point….enjoy yourself! The holidays are supposed to be a fun time so don’t stress too much about blowing your diet. If you want to eat something then eat it. Consider it a high carb/high calorie day. You can even use it to your advantage on a carb cycle but that is a whole different article haha!

Happy Holidays!

Remember to join the Hunt Fitness Forum!!!

Top Six Nutrition Tips to Lose Fat

I thought it would be appropriate to write an article on fat loss as the weather begins to get nicer. After all who wouldn’t want to lose some extra fat they are carrying around? See if you can incorporate as many as these tips as possible in the upcoming months and watch the fat disappear.

Tip # 1- Frequent Eating – People sometimes act surprised when I tell them to actually eat more times a day when they are looking to lose weight, but it’s true.  Now I am not recommending you visit the Old Country Buffet every hour but our bodies are programmed to burn fat and build muscle best when we consume 5-7 smaller more frequent meals.  This keeps our metabolism running at full velocity and also keeps our body in a positive nitrogen balance which holds of catabolism (muscle wasting).  However this doesn’t mean you need to be sitting at the table eating whole food at each meal. I recommend investing in a high quality meal replacement powder to have between whole food meals. A simple protein powder will work great.

Tip # 2 – Drink More Water – Water can be considered the most important nutrient to consume. But the fact is most people do not consume enough. Our bodies are 70 percent water and need proper hydration to function properly. I am going to leave out the dehydration factor and save that for another time but just remember if you’re thirsty you need water! The main point I am trying to make here is the metabolism requires water to function properly, when water intake is too low the metabolism slows down. Bottom line: drink more water throughout the day and keep your metabolism functioning properly. P.S that’s why I have water with me at all times!

Tip # 3 – Consume lean protein with each “Meal” – Consuming lean protein in each feeding is important for a number of reasons. First, protein is the most thermogenic of all of the macronutrients (protein, carbohydrates, fat) meaning it is harder for the body to process. Secondly, as I said earlier having a protein source at each meal will keep the body in a positive nitrogen balance which helps maintain muscle. Remember the key is to lose fat not muscle. Muscle takes more calories to maintain meaning it burns more calories so we want to keep what we already have and build upon it. Lastly and most importantly for fat loss, consuming protein along with carbohydrates keeps insulin levels from rising. Insulin is a signal to store fat so it is important to keep it stable. That is why I do not recommend consuming sugar because it spikes insulin which leads to fat storage. Have some chicken breast, turkey breast, egg whites, cottage cheese, fish, protein powder or lean red meat at each “meal”.

Tip # 4 – Do not cut calories too fast – This tip goes back to the metabolism (reoccurring theme). When you rapidly cut calories the metabolism in turn slows down because it perceives a time of starvation. This is also a good way to lose muscle. You should not be starving while trying to get leaner. Remember you are not dieting you are making lifestyle changes to lose fat. The better approach would be to start out slowly and when progress stops then adjust you calories to maintain losing fat.

Tip # 5 – Emphasize complex carbohydrates – When selecting carbohydrates make sure you are selecting the right ones. What I mean by this is selecting slow burning complex carbs that do not spike insulin levels. Good examples of these are oatmeal (plain oats not the flavored kind), sweet potatoes, brown rice and vegetables. Bad carbohydrate selections are of the white variety, white rice, white bread, white pasta, and of course sugar.

Bonus Controversial Tip # 6 – Cut out fruit juice – Ok this is the one that causes some controversy. People always ask me “I thought fruit juice is healthy?” and I replay it is as long as you get the 100% juice variety but even then I don’t recommend it on a fat loss diet. The reason for this is simple; there is a difference between healthy eating and eating for fat loss. While fruit juice might be “healthy” for your body with loads of vitamins, minerals and antioxidants there just is not room for it on a fat loss plan. A fat loss plan is going to have a set amount of calories, protein, carbohydrates and fat. The question I normally ask is “would you rather have that 8oz of juice or that large bowl of oatmeal with your eggs at breakfast? “ each item is around 40g of carbohydrate but the oatmeal is a much more complex,  slower acting and won’t cause an insulin spike leading to fat storage.

I challenge you to use some of these tips in the next few weeks and let me know how they work for you!