26
Jun '09
Fat Loss Meal Plans & Fat Loss Circuits
Hey everyone, this is a big week for anyone needing nutrition help…make sure you stop by this site and grab your meal plans this week.
The Fat Loss Diet Meal Plan site
Check those out this week…as you know I always say, “you can’t out-train a bad diet” (but you can out-diet a bad program).
Alright, onto the fat loss coaching call.
Click here to listen to this week’s TT Podcast.
Or read all the tips below…
Monday – Transformation Tip of the Week
YOU are in Charge!
Everyone can succeed and reach their goals. It’s a matter of how bad you want it.
“I shall shape my future. Whether I fail or succeed shall be no man’s doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose, only I hold the key to my destiny.” - Og Mandino
I truly believe you can achieve your goals. Let me know how I can help!
Alright, now it’s time for this week’s program:
Phase 2 of the TT 6-month Bodyweight Manual – Workout A
Y-Squat (15 reps)
Stability Ball Leg Curl (12 reps)
Prisoner Lunge (12 reps)
Off-set Pushup (10 reps)
T-Squat (15 reps)
Diagonal Lunge (10 reps)
Spiderman Climb (12 reps) ==>
Inverted Row (12 reps)
Elevated Pushup (10 reps)
Bicycle Crunch (25 reps)
Interval Workout A
And yes, it seems out of place to have crunches in the program…make sure you listen to the call for alternatives.
Tuesday
Time for 30 minutes of fun activity. Man, I’m loving the summer here in Canada…hope you are too!
It’s the perfect time of year to eat more fruits and vegetables, and maybe even try out a vegetarian diet – as you might know, that’s exactly what I’m doing. With great success.
Now one of the most popular questions we get about veggie diets is…
“How to replace rice & pasta?”
Great question. The first thing you need to do is eliminate the processed, “white bread” versions of rice and pasta and look for whole grain, unrefined versions. This stuff takes a little longer to make, but it’s much better for you.
Some of the foods I’m trying are…
- Wild rice
- Quinoa
- Spelt linguine
- Kamut wheat pasta (apparently okay for folks allergic to gluten)
- Cous Cous
Let me know what else you suggest!
Wednesday
It’s Canada Day here in Toronto – Whoot! That means Bally the Dog has a day off from work, so he’ll be home to play all day. If you’re from Canada, have a great holiday.
TT Bodyweight Workout B
Prisoner Squat (12 reps)
Jumping Jacks (50 reps) 
X-over Step-up (10 reps)
Plank (60 seconds)
Side Plank (30 seconds)
Pushup (30 reps)
Siff Squat (25 reps)
Stability Ball Jackknife (12 reps) ===>
Mountain Climber (15 reps)
Chin-up (10 reps)
Interval Workout B
Thursday
Another 30 minutes of fun…let me know what you like to do on off days.
Oh, and in addition to giving up meat, dairy, alcohol, caffeine, and added sugar, I’m also “banning” myself from bottled water. The only difference is that this is a LIFETIME ban. I just don’t see any need to buy a bottle of water. When you think about it, it is ridiculous.
Friday
Final workout of the week…let’s do this!
TT 6-Month Bodyweight Manual – Workout C
Cross Crawl (15 reps)
Multi-Directional Lunge (9 reps)
Inverted Row (10 reps)
Split Squat (12 reps)
Feet on Ball Pushup (15 reps)
1-Leg Deadlift (10 reps)
Chop (12 reps)
(Assisted) Pull-up (8 reps)
Elevated Pushup (12 reps)
High-Intensity Cardio
Listen to the call for more details about the cardio…
Social Support Saturday!
Happy “4th of July” and Independence Day to all American TT’ers. Hope you have a great day.
But just remember to plan ahead, be prepared for peer pressure, and stay busy and away from food. Have fun with family, not food!
Sunday – Plan, Shop & Prepare
Do something fun for 30 minutes of activity, and then get back on track by planning, shopping, & preparing…
And if you’re trying a vegan diet and not sure how to get enough protein, check out this video:
Next week!
Phase 3 of 6 month BW manual
More vegan meals and diet tips!
Stay strong and lean,
Craig Ballantyne, CSCS, MS
PS – Don’t miss those meal plans!
The Fat Loss Diet Meal Plan site
Comments on Fat Loss Meal Plans & Fat Loss Circuits »
Craig, good post. I want to mention that cous cous is not a grain. It is a pasta that’s made with eggs. So you can’t use it on a vegan diet. Unless the cous cous was made with flour and water.
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Craig Ballantyne Reply:
June 26th, 2009 at 2:29 pm
Greg, Thanks for the info, my bad!
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Craig-
I’ve been eating steel cut oats. They definitely take longer to prepare, but they have a great taste and texture. : )
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Jody Reply:
June 28th, 2009 at 9:37 pm
I like to make a pot of those ahead then I have all week to eat, because they take so long to cook..
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Awesome workouts. Thanks Craig for sharing this! Can’t wait for Phase 3!
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Craig
Mate you should try Chia seed a great source of protein and antioxidant properties
it can be used in many ways,
try putting some in your morning smoothie or over your breakfast fruit.
It is a small seed and can be ground easily in a coffee grinder to make it blend better,or to make into a flour to dehydrate and make a cracker or base to substitute for breads.
To put a topping on it
Make up paste by soaking a couple of cups of walnuts ( or nut of your choice but not peanut)
Two cupfuls of pitted dates, put them through a juicer( that has a nut grinder attachment most good ones do)
and voila you have a Crankn snack chock a block full of carbs and protein for work outs.
Good to see you come along way from chocolate coated bacon,
Strewth since you are talking about vegan and vegie alternatives, I will have to introduce you to the benefits of BareFoot running get you right out there with some other food for thought
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Craig, if you don’t want to use Cous Cous (although I’ve never seen any containing egg, all the versions I’ve tried have just been rolled wheat and flour – http://www.bbc.co.uk/food/glossary/c.shtml?couscous) try Bulgar Wheat as an alternative.
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I don’t understand how cous cous is any better than ordinary pasta: they are both made from durum wheat.
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Try lentils. There is a variety of them. They are a good source of protein as well. You can get them precooked so all you have to do is heat them up.
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Hey Craig,
A few other grains you might want to try:
millet
buckwheat
barley
wheat berries
Some grains cook better if you soak them first – it helps make them more digestible and may also reduce cooking time. They can be soaked from 1 – 8 hours before you cook them.
Also, for protein, you may want to look into spirulina. It’s an aquatic plant (algae) that usually comes in a powered form as a supplement. It’s very high in protein and essential fatty acids – both of which are harder to get when you’re vegan. The main disadvantage of spirulina is its color – it turns your food a deep blue/green which is not aesthetically pleasing.
Hope this helps!
Christy
http://www.liveadeliciouslife.com
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Hi Craig,
I would like to say thank you for the great advice, and workout that you are taking the time to share with everyone. However, there is one little problem, for people to have full benefit of trying your bodyweight circuit, they most know how to perform each exercise.
examples are: X-over step up, siff squat, Off set push ups. Just to name a few.
Is there a way you can video tape these circuits so people know how to perform them especially the ones that are not common.
Thank you
N.
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Karen Reply:
July 6th, 2009 at 3:08 am
Exactly my problem too. Please show us how! Although the videos break up for me and it takes forever for me to view them… Perhaps written out somewhere.
Thanks for all the great information.
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I love barley. I highly recommend it as an alternative for rice or pasta.
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