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SUPPLEMENTS I USE: (use code AMPOLLO for 20% off)
MAN Sports Clean Protein (Peanut Butter Bits) https://mansports.com/product/cleanprotein/
MAN Sports ISO Amino Coffee Creamer (Pumpkin Spice) https://mansports.com/product/iso-amino/
MAN Sports Glutamine https://mansports.com/product/glutamine-100-servings/
MAN Sports Game Day (Sour Batch) https://mansports.com/product/game-day/
MAN Sports Creatine https://mansports.com/product/creatine-100-servings/
MEALS:
#1 Monster Oats
#2 Kale Salad
#3 Protein Shake + Fresh Fruit
#3.5 Southwest Chicken Soup
#4 Pumpkin Pancake
MONSTER OATS RECIPE:
(What you need)
1 packet quick oats (or 1/3 cup)
1 scoop Vega Essentials protein powder
1 tbsp psyllium
50g carrot puree
50g cauliflower rice
1-2 cups unsweetened almond milk
2-3 tsp cinnamon
(What to do)
1-Combine dry ingredients in a bowl, then add veggies and almond milk.
2-Stir until no dry chunks or clumps are left.
3-Microwave at full power for 2 minutes. Remove and check for consistency.
4-Either serve now or microwave in 1 minute intervals if you want a firmer texture.
PUMPKIN PANCAKE RECIPE:
(What you need)
1 cup egg whites
1/2 scoop protein powder
1 tbsp psyllium
2 tbsp coconut flour
3 tbsp unsweetened pumpkin purée
Cooking spray
(What to do)
1-Preheat skillet over medium heat and spray with nonstick cooking spray.
2-Pour batter into pre-greased skillet.
3-Cook until bottom side just lifts, then flip.
4-Continue cooking until pancake is golden on the bottom.
5-Remove from pan and top with whatever you like!
What’s up what’s up! Today I’m going to share my 3 BIGGEST tips to get motivated, stay consistent, and get results with your diet. These are the exact tips that have made it possible for me to stick to my diet and achieve the progress I have so far. I'll be mixing in footage of what I eat in a day on an intermittent fasting diet, so you can see the tips at work.
TIP #1: Eat high volume foods
When I say high volume – think of foods that take up a lot of space in your stomach for the number of calories they have. Things like broccoli, watermelon, cucumber, lettuce. In general, most fruits and veggies.
Not only are these foods healthy, but they’re also going to help you feel fuller sooner, making it easier to stick to your diet.
The way this is thought to work is that when you eat higher volume foods. They create a “stretch” in your stomach and in your stomach there are “stretch detectors” which are directly connected to your brain.
While the direct connection from your stomach to your brain isn’t yet fully understood, we do know that this stretch in your stomach helps certain fullness hormones do their job better. Meaning they’re able to help you feel fuller sooner. This is a win if you’re always hungry.
TIP #2: Prep your protein ahead of time
I was going to say eat protein with every meal, but then I realized if you didn’t have the protein in the first place, it would be pretty hard to eat protein with every meal. The logic behind this is that when you’re dieting, you’ve got two goals: #1-Lose weight not muscle and #2-Stick to your diet so you can do #1. Sticking to your diet becomes tough if you’re ALWAYS hungry though.
What’s awesome about protein is that it acts directly on hunger hormones to help you feel fuller longer. The thought process goes that if you replace some of the carbs and fats you’re eating at each meal with protein, you should feel less hungry and as a result be able to eat less calories.
TIP #3: Practice dealing with hunger
When you diet – there are going to be times that you’re hungry and this is actually something I struggle with because growing up, I was in the type of house where we were always snacking.
To start undoing this, you need to realize that hunger is not an emergency.
When you hear your stomach growling, it’s not so much hunger as it is your digestion at work.There’s a system called the Migrating Motor Complex. Think of it as a broom. When working correctly, it “sweeps” your digestive system, moving undigested material and residual bacteria further down your digestive tract.
Problem is – this Migrating Motor Complex follows a cycle and that cycle takes about 90-120 minutes to complete. The moment you eat something, this cycle is broken, so if you’re always eating / always nibbling what’s going to happen is you’re going to start accumulating undigested material and residual bacteria in your small intestine. This can lead to bloat, discomfort, throw off your hunger cues. All in all – not a great situation.
https://www.youtube.com/watch?v=wZkZxM1I98A