OF THE MONTH
EATING RIGHT IS ABOUT TYPE AND TIMING OF FOODS
First off, sorry about my crappy Photoshop skills. Did you know, you can reduce hungry first thing in the morning, if you just ate a solid clean meal? The meal should be higher in protein, good fats, lower portion of GI/GL carbs and lots of WATER. Stop with the Orange Juice and Cereals. Orange juice, blueberries, strawberries have NO protein. Orange Juice in one cup has about 25 grams of sugar from Fructose, and a bit of fiber. Cereal has a bit of protein, but generally is ALL carbs +25 grams per serving. Milk has a bit of protein but also carbs, like 15 grams of Lactose. So instead of having 65 grams + of Carbs, and very little protein as shown in the picture BELOW (Read it) produced by a VERY WELL KNONWN GYM Franchise…. STOP and switch to the BREAKFAST ABOVE. So we’re looking at a total of maybe 13 grams of Protein, 65+ grams of carbs, 8 grams of fat = Calories around 380 calories for the VERY WELL KNONWN GYM Franchise EXERCISE TIP OF THE MONTH info sheet.
Start off with 700 ml of WATER, this wakes up your organs, rehydrates you, and boosts energy, digestion and performance. Repeat that … because you don’t know how important it is, until you do and until you change. Cook up a couple of Omega 3 whole eggs, which has about 12 grams of 100% bioavailable protein and 3 grams of Saturated (yeah, I know what you’re thinking.. but do your research). and 4 grams of UNSTATURATED FATS. You see the ratio, is in favor of UNSATRUATED FATS.. Both FATS are actually HEALTHY FATS.. There is NO bad in EGGS. ASPARAGUS – Awesome 5 grams of carbs, per cup, 3 grams of soluble fiber, 3 grams of protein. EZEKIEL BREAD, 1 slice, 15 grams low GL/GI carbs, 4 grams of Protein, 3 grams of Fiber. Here, we’re looking at 19 grams of protein, 20 grams of carbs, 8 grams of Fat. The total Calories are around 225.
The RATIO here is pretty much a SOLID ratio to control carbohydrate addiction and increase insulin sensitivity and repair a damaged metabolism, from eating breakfasts high in fructose and lactose and basically a ratio, that puts on body fat (look at the picture below) Carbs and insulin can be a double-edged sword. Insulin is the most anabolic, anti-catabolic hormone in the body. It improves amino acid uptake by muscle tissue, which in turn initiates protein synthesis. It also prevents amino acids (from food or muscle) from being oxidized as a reserve fuel source.
So, here is the poster at the popular gym.. with 65 gram + carbs (mostly sugar) and 13 gram protein
Rob Lagana, Fitness Coach
Elite Nutritionist, and Stress Reduction Therapist
I’m on a mission.
Whether you’re set on shedding a few pounds, preparing for a competition, or putting our health back on track, imagine how much faster you could succeed with a knowledgeable professional guiding you every crucial step of the way.
This is where I come in. My name is Rob Lagana, and I’m a fitness coach
and accomplished competitive bodybuilder with over two decades of
experience. I can help you turn your fitness and wellness goals into reality.
Results-driven and compassionate, I provide each client with a personalized experience and specially tailored workout routines and meal plans.
I know what it means to have personal challenges. I was born with ocular albinism (a condition that leaves me legally blind for life) and growing up had its share of hardship. However, that didn’t stop me from achieving my dream of becoming a successful competitive bodybuilder. Ultimately, it inspired me to help others achieve happiness, confidence, and overall wellness in their own lives.
In addition to training consistently and assisting my valued clients, I’m currently writing a book titled “Totally Healthy,” sharing my tried-and-true tips and tricks to fat loss and toning up by harnessing a balanced approach. With a nutrition and exercise regimen that is uniquely tailored to you and your needs, anything is possible! I believe in fitness being fun; I’ve never been an all-work, no-play kind of guy. Add positivity, empowerment, support, and a holistic approach to the mix, and you’re well on your way to paving the road to longevity.
Let’s begin your journey together! Reach out to me today.