Flex UK - June 2017

“In my professional and personal experience, having
a lot of carbs irst thing in the morning leads to
consuming more overall calories during breakfast, consumingconsuming more overall calories during breakfast, consuming more overall calories during breakfast, consuming more overall calories during breakfast, consuming more overall calories during breakfast, moreoverallcaloriesduringbreakfast,
andcausesmorecravingsforcarbsandsugar
throughouttheday,”saysAngeloJ.Grinceri,FAFS,a
health coach, movement practitioner, and trainer in health coach, movement practitioner, and trainer in health coach, movement practitioner, and trainer in health coach, movement practitioner, and trainer in health coach, movement practitioner, and trainer in health coach, movement practitioner, and trainer in health coach, movement practitioner, and trainer in healthcoach,movementpractitioner,andtrainerin
New York City, and author of the book New York City, and author of the book New York City, and author of the book New York City, and author of the book New York City, and author of the book New York City, and author of the book New York City, and author of the book New York City, and author of the book NewYo r kCi t y,andauthorofthebookIntrinsicIntrinsic Strength Intrinsic Strength Strength
TrainingTraining ((intrinsicstrengthtraining.comintrinsicstrengthtraining.com).).
of course, that means typical fare like chips and of course, that means typical fare like chips and of course, that means typical fare like chips and of course, that means typical fare like chips and of course, that means typical fare like chips and of course, that means typical fare like chips and of course, that means typical fare like chips and of course, that means typical fare like chips and of course, that means typical fare like chips and ofcourse,thatmeanstypicalfarelikechipsand
sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugary cereals are a deinite no. “If you start the sugarycerealsareadeiniteno.“Ifyoustarttheday day day day day day day day day dayday day
with immediate energy sources like that, your body withwith immediate energy sources like that, your body with immediate energy sources like that, your body with immediate energy sources like that, your body with immediate energy sources like that, your body with immediate energy sources like that, your body with immediate energy sources like that, your body with immediate energy sources like that, your body immediateenergysourceslikethat,yourbody
will keep looking for those immediate energy will keep looking for those immediate energy will keep looking for those immediate energy will keep looking for those immediate energy will keep looking for those immediate energy will keep looking for those immediate energy will keep looking for those immediate energy willkeeplookingforthoseimmediateenergy
sources,”sources,” Grinceri explains. sources,” Grinceri explains. sources,” Grinceri explains. Grinceriexplains.
Instead,hesuggestsbreakingthecyclebyhaving
airstmealofprotein,veggies,andsomehealthyfat.
“That’samorenutritionallydensebreakfastthat
doesn’traiseyourinsulinlevels,”hesays.“Drinkmore
waterbeforebreakfastandmake,forinstance,a
veggieomeletwithavocado.Yo uwon’tsuferan
energycrashshortlya f t e r,andyou’llconsumefewer
caloriesduringtheirsthalfofyourday.”(Asan
example,youcouldpreparethewholeeggsinthe
sampledietatrightasavegetableomeletto
implementimplement Grinceri’s suggestion.)implement Grinceri’s suggestion.)implement Grinceri’s suggestion.)Grinceri’ssuggestion.)

Do...Focus on Your Diet.

You could religiously follow the best damn training
programmeprogramme ever devised for fat loss and still fail programme ever devised for fat loss and still fail programme ever devised for fat loss and still fail programme ever devised for fat loss and still fail programme ever devised for fat loss and still fail programme ever devised for fat loss and still fail programme ever devised for fat loss and still fail everdevisedforfatlossandstillfail
miserably in actually dropping kilos. on the other miserablymiserably in actually dropping kilos. on the other miserably in actually dropping kilos. on the other miserably in actually dropping kilos. on the other miserably in actually dropping kilos. on the other miserably in actually dropping kilos. on the other miserably in actually dropping kilos. on the other inactuallydroppingkilos.ontheother
hand, you could do nothing but clean up your diet hand, you could do nothing but clean up your diet hand, you could do nothing but clean up your diet hand, you could do nothing but clean up your diet hand, you could do nothing but clean up your diet hand, you could do nothing but clean up your diet hand, you could do nothing but clean up your diet hand,youcoulddonothingbutcleanupyourdiet
andand never step foot in a gym and end up looking and never step foot in a gym and end up looking and never step foot in a gym and end up looking and never step foot in a gym and end up looking and never step foot in a gym and end up looking and never step foot in a gym and end up looking neverstepfootina gymandenduplooking
radicallyradically more lean and cut in mere weeks.radically more lean and cut in mere weeks.radically more lean and cut in mere weeks.radically more lean and cut in mere weeks.radically more lean and cut in mere weeks.radically more lean and cut in mere weeks.moreleanandcutinmereweeks.
While we recommend both pursuits—hell, if WhileWhile we recommend both pursuits—hell, if While we recommend both pursuits—hell, if While we recommend both pursuits—hell, if While we recommend both pursuits—hell, if werecommendbothpursuits—hell,if
we’d ever think a FLEX reader wouldn’t want to we’d ever think a FLEX reader wouldn’t want to we’d ever think a FLEX reader wouldn’t want to we’d ever think a FLEX reader wouldn’t want to we’d ever think a FLEX reader wouldn’t want to we’d ever think a FLEX reader wouldn’t want to we’d ever think a FLEX reader wouldn’t want to we’d ever think a FLEX reader wouldn’t want to we’d ever think a FLEX reader wouldn’t want to we’deverthinkaFLEXreaderwouldn’twantto
train—for fat loss, diet should be your No. 1 train—fortrain—for fat loss, diet should be your No. 1 train—for fat loss, diet should be your No. 1 train—for fat loss, diet should be your No. 1 train—for fat loss, diet should be your No. 1 train—for fat loss, diet should be your No. 1 train—for fat loss, diet should be your No. 1 train—for fat loss, diet should be your No. 1 fatloss,dietshouldbeyourNo. 1
concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern. To give you a sample of what a meal plan concern.Togiveyouasampleofwhatamealplan
might look like, we adapted an old reader favourite might look like, we adapted an old reader favourite might look like, we adapted an old reader favourite might look like, we adapted an old reader favourite might look like, we adapted an old reader favourite might look like, we adapted an old reader favourite might look like, we adapted an old reader favourite might look like, we adapted an old reader favourite might look like, we adapted an old reader favourite mightlooklike,weadaptedanoldreaderfavourite
fromfrom the FLEX archives.from the FLEX archives.from the FLEX archives.from the FLEX archives.theFLEXarchives.
This daily plan was constructed for a 90-kg ThisThis daily plan was constructed for a 90-kg This daily plan was constructed for a 90-kg This daily plan was constructed for a 90-kg This daily plan was constructed for a 90-kg This daily plan was constructed for a 90-kg This daily plan was constructed for a 90-kg This daily plan was constructed for a 90-kg dailyplanwasconstructedfora90-kg
bodybuilder who is in serious fat-loss mode. It bodybuilderbodybuilder who is in serious fat-loss mode. It bodybuilder who is in serious fat-loss mode. It bodybuilder who is in serious fat-loss mode. It bodybuilder who is in serious fat-loss mode. It bodybuilder who is in serious fat-loss mode. It bodybuilder who is in serious fat-loss mode. It bodybuilder who is in serious fat-loss mode. It whoisinseriousfat-lossmode.It
includes 2,150 calories, with about 30% of those includesincludes 2,150 calories, with about 30% of those includes 2,150 calories, with about 30% of those includes 2,150 calories, with about 30% of those includes 2,150 calories, with about 30% of those includes 2,150 calories, with about 30% of those includes 2,150 calories, with about 30% of those includes 2,150 calories, with about 30% of those 2 ,15 0calories,withabout30%ofthose
from carbohydrates and 40% from protein daily. from carbohydrates and 40% from protein daily. from carbohydrates and 40% from protein daily. from carbohydrates and 40% from protein daily. from carbohydrates and 40% from protein daily. from carbohydrates and 40% from protein daily. from carbohydrates and 40% from protein daily. fromcarbohydratesand40%fromproteindaily.
The goal is to protect as much muscle mass as TheThe goal is to protect as much muscle mass as The goal is to protect as much muscle mass as The goal is to protect as much muscle mass as The goal is to protect as much muscle mass as The goal is to protect as much muscle mass as The goal is to protect as much muscle mass as The goal is to protect as much muscle mass as The goal is to protect as much muscle mass as The goal is to protect as much muscle mass as goalistoprotectasmuchmusclemassas
possible while still burning body fat and sustaininpossible while still burning body fat and sustaininpossible while still burning body fat and sustaininpossible while still burning body fat and sustaininpossible while still burning body fat and sustaininpossible while still burning body fat and sustaininpossible while still burning body fat and sustaininpossible while still burning body fat and sustaininpossiblewhilestillburningbodyfatandsustainingg g g g g g g g
enough energy for rigorous workouts. Keep in enough energy for rigorous workouts. Keep in enough energy for rigorous workouts. Keep in enough energy for rigorous workouts. Keep in enough energy for rigorous workouts. Keep in enough energy for rigorous workouts. Keep in enough energy for rigorous workouts. Keep in enoughenergyforrigorousworkouts.Keepin
mind, this is only a sample—for variety’s sake, you mind, this is only a sample—for variety’s sake, you mind, this is only a sample—for variety’s sake, you mind, this is only a sample—for variety’s sake, you mind, this is only a sample—for variety’s sake, you mind, this is only a sample—for variety’s sake, you mind, this is only a sample—for variety’s sake, you mind, this is only a sample—for variety’s sake, you mind, this is only a sample—for variety’s sake, you mind,thisisonlyasample—forvariety’ssake,you
should feel free to mix and match similar foods should feel free to mix and match similar foods should feel free to mix and match similar foods should feel free to mix and match similar foods should feel free to mix and match similar foods should feel free to mix and match similar foods should feel free to mix and match similar foods should feel free to mix and match similar foods should feel free to mix and match similar foods shouldfeelfreetomixandmatchsimilarfoods
eacheach day.each day.day.

FOOD CALORIES PROTEIN CARBS FAT

BREAKFAST

3 wholeeggs 255255 2121 1 1818

230 g porridge 130130 5 2222 2

MIDMORNING SNACKMIDMORNING SNACK

1 scoopwhey

proteinprotein

8585 2020 1 0

1 tbspflaxseed

oiloil

120120 0 0 1313

1 1 large apple1 large apple1 large applelargeapple 110110 0 3030 0

LUNCHLUNCH

170 gchicken

breastbreast

200200 4040 0 2

20 20 asparagus asparagus

spearsspears

6060 6 1212 0

MIDDAY SNACKMIDDAY SNACK

15 ozcantuna

packedinwater

9090 2020 0 1

6 6 whole-wheat 6 whole-wheat whole-wheat

crackerscrackers

108108 2 1818 4

2 cups broccoli 60 6 12 0

PRE-WORKOUT MEAL

1 scoopwhey

proteinprotein

8585 2020 1 0

POST-WORKOUT MEALPOST-WORKOUT MEAL

1 scoopwhey

protein

85 20 2 0

1 1 banana1 bananabanana 120120 2 3131 1

DINNERDINNER

6 oztopsirloin 342 36 0 24

1 smallsweet

potatopotato

120120 2 2626 0

2 2 cups broccoli2 cups broccolicupsbroccoli 6060 6 1212 0

BEFORE BEDBEFORE BED

1 scoopcasein

proteinprotein

120120 2424 3 1

Don’t...Eat a

Carb-Heavy Meal

for Breakfast.

TOTALS

2,15 0 calories, 230gpro tei n,

171gcarbs,66gfat

Sample Meal Plan

CHRIS

LUND

98 FLEX| JUNE 2017