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Kris Gethin 12-Week Daily Trainer - Week 3: Day 21!
If you're feeling confused about the amount of carbs Kris recommends you eat, don't worry. Today Kris is clearing up the record on carbs in this transformation.
Week 3, Day 21: Clearing Up Carb Confusion - 4:18
Week 3, Day 21: Clearing Up Carb Confusion
Carbs Are Good:
- Carbs are your body's preferred source of energy and they help to keep your metabolism firing at all times.
- Keep carbs in your diet during your entire transformation - cutting them out will result in cravings and energy crashes.
- Carbs replenish glycogen stores which gives you energy you need while exercising.
Carb Types:
There are two different types of carbs – fast-burning and slow-burning.
- The majority of the carbs that you'll be eating during your transformation is slow burning carbs like oatmeal, brown rice and sweet potatoes.
- Fast burning carbs can be good for post workout, but for the most part you want to stay away from them because they are more likely to be found in sugary substances.
How To Use Your Carbs:
- You should slowly lower the amount of carbs you consume as you go through the transformation, but it should be at specific times.
- If you do not see results for a week straight, then you may want to reduce your carbs by 1/3 for each meal. You may also remove your carbs from the last couple of meals because you won't need them before going to bed.
Take the diet plan with you!
Kris Gethin's Full Diet Plan (PDF 619.12 KB)
Kris Gethin's Full Diet Plan (PDF 619.12 KB)
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- Body Stats
- ht: 5'10"
- wt: 165 lbs
- bf: 15.0%
nuroppo
Kris does not count calories during this transformation. To lose weight you must lower your calories.
- Body Stats
- ht: 5'10"
- wt: 171.2 lbs
- bf: 18.0%
NinjaTurtles
Asian, your calorie intake and macro nutrients depends on your specific goals. It's a hard questin to answer with no information to go on. What are you taking in now?
- Body Stats
- ht: 5'7"
- wt: 163 lbs
- bf: 13.0%
JasonJNagy
Without citing specific calorie numbers, between the powders and 6-8 meals you are probably taking in quite a bit of calories. However, because you are working out a lot on this plan, you are burning quite a bit of calories so I don't think its really a question of if you should reduce or increase calories unless by this point you aren't getting/feeling/seeing any results.
- Body Stats
- ht: 5'5"
- wt: 145.7 lbs
- Body Stats
- ht: 5'11"
- wt: 202.5 lbs
Smokedduck
Yea Bomber, i agree i am only taking 1 of these rest days. I took the last 2 in a row, but i feel these 2 in a row are to close to the last.
- Body Stats
- ht: 6'2"
- Body Stats
- ht: 6'0"
- wt: 216.8 lbs
workstrong
Feels like we are just resting 'cause Kris was on a business trip...
I'll hit the gym today. Full body workout, here I come!
- Body Stats
- wt: 159.5 lbs
tlepage
Yeah!!!...I'm skipping some of the rest days too!!! I take one and then move one to the next day of training. I figure I've got a rest day to spare if I need it.
- Body Stats
- ht: 5'4"
- wt: 117.8 lbs
- bf: 21.0%
Predaphin
I'm still debating whether to take an extra day off or not. I'm use to only taking one day off, and up until this point I have been following the program to the tee. The way my legs are soar I feel I may need an extra day, depending on how I feel tomorrow. If I get the urge to weight train, I may hit the traps, forearms and abs. I was also thinking of including the biceps, but those are being worked the following day and I want to allow enough recovery.
Then again, taking the day off does confuse the body in which we will train 3 days straight. I guess it depends on how I feel tomorrow.
- Body Stats
- ht: 5'9"
- wt: 216.5 lbs
Unshownpath
Yea i only do 1 day rest breaks havent done a 2 day I SKIP a day if not Im also doing are ROTC program on top of this so I put a little bit extra carbs in each meal and some extra protein like Kris says LISTEN TO YOUR BODY if your legs feel like there going to tear dont DO IT go on to the next excercise be smart not dumb DAY 21 few 63 days 2 go :)
- Body Stats
- ht: 6'0"
- wt: 196 lbs
- bf: 13.0%
bjustiss
I've been getting a little burned out on brown rice so I've substituted Quinoa (Keen-wah) for one of my complex carbs. Nice clean source of energy with a great nutritional make-up.
- Body Stats
- ht: 5'11"
- wt: 179.8 lbs
- bf: 18.0%
kshell25
What is Quinoa? How does it taste? How do you prepare it? I'm also burned out on brown rice and am starting to look for alternatives.
- Body Stats
- ht: 6'1"
- wt: 268.4 lbs
- bf: 27.0%
- Body Stats
- ht: 5'4"
- wt: 117.8 lbs
- bf: 21.0%
tlepage
Quinoa is a grain, it's very easy to make and cooks in about 12 minutes, pearl barley and farro is a nice change too!
- Body Stats
- ht: 5'4"
- wt: 117.8 lbs
- bf: 21.0%
- Body Stats
- ht: 6'0"
- wt: 188 lbs
- bf: 19.0%
dcschess05
Haha I was joking with my workout partner that I didn't think I was going to be able to drive home after that one.... I think the 100 rep leg extention dropset first thing in the workout is what killed me!
- Body Stats
- ht: 6'3"
- wt: 188 lbs
- bf: 19.0%
Ng4244
I thought the rest pause leg presses were awful. Those extensions were pretty bad too but the the leg presses and hack squats were the worst in my opinion.
- Body Stats
- ht: 6'2"
- wt: 212 lbs
- bf: 20.0%
- Body Stats
- ht: 5'10"
- wt: 226 lbs
- bf: 16.0%
- Body Stats
- ht: 5'5"
- wt: 145.7 lbs
Predaphin
Yeah my legs are shot this morning. They're so soar, I don't know how I'm going to get through today's cardio.
After i did that 100 rep set yesterday, as soon as I got up off the machine my thighs would not stop burning I had to quickly move to the leg press machine so I could lay there till the burning sensation went away. Then, when I got to the hack squat, I was done.
- Body Stats
- ht: 5'9"
- wt: 216.5 lbs
Ng4244
Is there a difference between the sweet potato and normal potatoes? Also what are a couple different carb sources other than the ones on the meal plan?
- Body Stats
- ht: 6'2"
- wt: 212 lbs
- bf: 20.0%
kshell25
Sweet potatoes are also know as yams and a quite different from regular potatoes. For starters the "meat" of a sweet potato is orange and well it has a sweet taste to it. I like them because I don't feel the need to add anything to sweet potatoes to make them taste better. However I have noticed they are hit and miss with most people. Either you like them or you hate them, so when you buy them make sure you only get a pound or so that way if you are on the hate side you aren't wasting your money.
- Body Stats
- ht: 6'1"
- wt: 268.4 lbs
- bf: 27.0%
steeve1000
the big difference its that sweet are slow diggesting carbs and they have a lower glycemic index
- Body Stats
- ht: 6'0"
- wt: 216.8 lbs
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