Leaning Out Today's Celebrities
Let's face it; today's celebrities make more headlines than who will win the 2008 Presidential Election. I mean an average of 40% of Americans consider Entertainment Tonight current events. So, with much of today's celebrities receiving the spotlight in the news - looking good is of the utmost importance.
Many celebrities are constructing for themselves the basic triangle of training: The Medical Doctor, The Nutritionist and the Trainer. (Each taking their own respective corner). The Medical Doctor administrates the Physical Examination and Blood Test, the Nutritionist takes the results from these exams and sets up a supplement plan and diet and lastly the trainer devises a fitness program to help them achieve physical prowess.
Last time we looked at what the celebrity does in the gym; today we tackle what they eat.
One of the biggest trend diets with celebrities' nutrition is the high protein low carbohydrate diet. But, what if we don't have a Medical Degree to direct us?
So, where do we start? Let's first look at protein: the basic rule of protein is to use one gram of protein per pound of body weight. (But, remember everyone's body is different. So, what Reggie Bush's requirements are - may not be your own). Generally speaking, listen to your body - a good rule of thumb is that if you are training at a high intensity or volume, increasing your protein levels to 1.5 grams per pound will aid in muscle recovery and repair.
At breakfast, your body needs carbohydrates to help reverse the catabolic state of fasting that takes place during sleep. While after workouts, carbohydrates are used to replenish the muscle glycogen stores that were lost during training. A good post workout rule is a 4:1 carbohydrate to protein ratio recovery drink. (I.e., Endurox - if you are calorie restricting and Carbo Force if you don't mind a 440 caloric blast).
Don't forget your fats! With so much emphasis being placed on protein and carbohydrates, fat is being over looked. Fat is not only an important fuel source for exercise and activity - but zero-fat diets actually compromise testosterone levels. This ultimately creates a decline in the body's metabolism. Taking the fat out of your diet, simply stated, only keeps the fat on.
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Sample Celebrity Diet: Leaning Phase For A 160-170 Pound Male:
- 16 ounces of water
- 1 to 2 Skinless Chicken Breasts
- 1 Medium Size Baked Potato
- 6 -7 Steamed Broccoli or Asparagus Stalks
- Medium Plain Salad (Lettuce Only) with Lemon Juice
- 16 ounces of Water
- 16 Ounces of Water
- Carbohydrate/Protein Recovery Drink
- 6 - 8 Ounces of Grilled Salmon with lemon juice
- 1 Cup of Choice Vegetables
- 1 Large Plain Salad with two tablespoons of fat free dressing
- 16 ounces of water
- 1 Serving of Fat Free Yogurt
Below, I have created a sample diet. It was designed for a 165 pound male client.
Breakfast: 8:00 am
Snack: 10:30 am
Lunch: 12:00 pm
Snack: 3:00 pm
Weight Training Workout: 5:30 pm
Post Workout: 6:30 pm
7:00 pm Dinner
Snack: 10:30 pm
Jay Cardiello's Rules of Training:
- Everybody's body is different.
- Know your goals.
- Get a Physical and Blood Test: Knowing what is going on in your body will save you time and money with diet, training and supplement selection.
- If you decide to use a Trainer, be sure that their Training and CPR Certfications are up to date.
- If they are not a Certified Nutritionist or Dietitian, then they should not be giving nutritional advice.
- 1/2 your body weight in ounces a day in water.
- Make sure your eating enough.
- Training is a life style change - not a temporary supplement or fix.
- If your tired - rest.
- 6 to 8 hours a night of sleep.