Tuesday, November 15, 2011

Grand Plan Stan/Stella

Tony Horton
Age: 53
Nate Evans (Me!)
Age: 32

So you want to be fit and lean and you want all the news on how to get there.  Well, I'm your plan man.  Tony Horton taught me, along with scores of other people, how to set up my plan and I would like to help you set up yours! (Make me your free Fitness Coach, and I will help you set up a plan for your specific goals)  Your plan must be simple. Exercise and eating right do not have to be convoluted. You just need a philosophy for getting there. Here are a few tips to help you on your journey:
  1. Know ahead of time when you're going to work out. Write it on a calendar (I'm old school . . . that's what I do) or in your PDA and get into the Beachbody® virtual gym, WOWY® (Work Out with You), to be with a group of committed people. Schedule out the whole month in advance!
  2. If you really want results, you have to stop with the FOOD PORN. Remove the porn from the house and buy fruits, vegetables, whole grains, and lean proteins. If switching over makes you feel deprived, then do what I do—I call it the 90/10 Plan. Ninety percent of the food I eat is in the top two tiers of Michi's Ladder (See Below). The other 10 percent of the time I dip into Michi's basement. I stay away from grease, fat, and salt, but I do relish in the sweet side of life. Can you say chocolate chip cookie? Another plan is the 50/50 plan. This is for people who have been eating poorly at every meal for years. Your job is to clean up your act just half the time while sticking with the old ways for the other 50 percent. You have to decide ahead of time which meals are clean and which are PORN. Three meals a day, seven days a week makes for 21 meals. Make 11 of them healthy (you know what that looks like) and keep the rest ugly. This plan will improve things immensely for many of you. The hope is that over time, the 11 good meals become 12 and 10 bad become 9, etc.
  3. If you really struggle with your healthy diet, start writing down what you eat. Try this for just three weeks. Buy a small note pad or some 3" x 5" index cards and start keeping track of every morsel. Grade yourself at the end of each day. Healthy foods get no grades while junk/porn gets a negative number. That blue cheese dressing in your healthy salad gets a negative 1. Add bacon bits and you're at a negative 2. On a 1 to 10 scale, 8, 9, and 10 are best. Below 5 means you've been cheating all day long.
Self-improvement doesn't have to be complicated. Your simple plan is to schedule workouts so that you can stay consistent and find a food philosophy that works for you.  Email me at Nate.Evans79@gmail.com or comment here with any questions!

 Michi's Ladder is a diet guideline, but we leave it to you to decide. If you only ate from Tiers 1 & 2, you would have a near-perfect diet! 


Tier 1: The Pious Tier
Apples, with skin Carb
Artichokes Carb Protein
Arugula Carb
Asparagus Carb
Avocados Fat
Beans Carb Fat Protein
Beets Carb
Bok choy Carb
Boysenberries Carb
Bran Carb
Broccoli Carb Protein
Broccoli sprouts Carb Protein
Brussels sprouts Carb
Cabbage Carb
Carrots Carb
Cauliflower Carb Protein
Celery Carb
Cereal, whole grain Carb Fat Protein
Chard Carb Protein
Cherries Carb
Citrus fruits Carb
Collard greens Carb Protein
Cottage cheese, nonfat Protein
Cucumbers Carb
Egg whites Protein
Endive Carb
Fish, cold water (salmon, mackerel, sardines) Fat Protein
Fish, freshwater Fat Protein
Flaxseed Fat
Garlic, fresh Carb
Granola, raw,
no sugar Carb Fat Protein
Hemp seed Fat
Kale Carb Protein
Lettuce, romaine, green or red leaf Carb
Milk, nonfat Carb Protein
Milk, soy Carb Fat Protein
Muesli, raw,
no sugar Carb Fat Protein
Mushrooms Carb
Mustard Carb
Nectarines Carb
Oatmeal Carb Fat Protein
Olive oil Fat
Olives Fat
Onions Carb
Pears, with skin Carb
Peas Carb Protein
Peppers Carb
Plantains Carb
Prunes Carb
Radishes Carb
Raspberries Carb
Refried beans, nonfat Carb Protein
Rice, brown Carb
Salsa, natural, no sugar Carb
Seitan Carb Protein
Spinach Carb Protein
Squash Carb Protein
Strawberries Carb
Sweet potatoes Carb

Tea, green or black
Tempeh Carb Protein
Tofu Carb Protein
Tomato sauce, no sugar Carb
Tomatoes Carb
Yams Carb
Yogurt, nonfat,
no sugar Carb Protein
Tier 2: The Happy Tier
Apples, skinless Carb
Bananas Carb
Blueberries Carb
Bread, whole grain Carb
Cantaloupe Carb
Cheese, nonfat Protein
Chicken, skinless white meat Protein
Coffee, black or cappuccino with nonfat milk Carb Protein
Corn Carb
Cottage cheese,
low-fat Fat Protein

Cream cheese, nonfat Protein
Duck, free-range Fat Protein
Eggplant Carb
Fish, farmed Protein
Granola or energy bar Carb
Grapes Carb
Hummus Carb Fat Protein
Juice, fresh-squeezed with pulp, no sugar Carb
Kiwifruit Carb
Mangoes Carb
Meal replacement
bar Carb Fat Protein
Melon, honeydew Carb
Milk, 1% Carb Fat Protein
Nuts, raw Carb Fat Protein
Ostrich Fat Protein
Pancakes, buckwheat Carb Protein
Papayas Carb
Peaches Carb
Pineapple Carb
Plums Carb
Raisins Carb
Ricotta cheese, nonfat Protein
Soy nuts Carb Fat Protein
Soy sauce Carb
Squid Protein
String beans Carb Protein

Sunflower seeds Carb Fat Protein
whole wheat Carb Fat Protein
Turkey breast Protein
Vegetable juice Carb Protein
Veggie burger Carb Fat Protein
Venison, free-range Fat Protein
Watermelon Carb
Yogurt, no sugar Carb Fat Protein
Zucchini Carb
Tier 3: The Swiss Tier
A1 Steak Sauce Carb
Angel food cake Carb
Applesauce Carb
Bagels Carb
Beef, eye of round Fat Protein
Beef, London Fat Protein
Beef, top round Fat Protein
Canola oil Fat
Cheese, low-fat Fat Protein
Chicken, dark meat Fat Protein
Chicken sandwich,
broiled Carb Fat Protein
Chicken taco,
baked Carb Fat Protein
Clams Protein
Coffee, cappuccino with whole milk Carb Fat Protein
Crab Protein
Cream cheese,
low-fat Fat Protein
Eggs, whole Fat Protein
French fries, baked Carb
Fruit, dried Carb
Graham crackers Carb
Granola Carb Fat
Honey Carb
Jam or marmalade Carb
Jerky, turkey Protein
Juice, from concentrate Carb
Ketchup Carb
Lamb, lean Fat Protein
Lettuce, iceberg Carb
Lobster Protein
Mayonnaise Fat
Milk, 2% Carb Fat Protein
Muesli Carb Fat
Oatmeal, flavored Carb
Oysters Protein
Pancakes Carb
Pasta, plain Carb
Peanut butter, raw Fat Protein
Popcorn, plain Carb
Pork tenderloin Fat Protein
Potatoes, baked
or boiled Carb
Pretzels Carb
Refried beans,
low-fat Carb Fat Protein
Rice cakes Carb
Rice, white Carb
Sauerkraut Carb
Soup, canned broth Carb Fat
Steak, lean Fat Protein
sauce Carb Fat
Veal cutlet Fat Protein
Wine, red Carb
Yogurt, frozen,
nonfat Carb Protein
Tier 4: The Dodgy Tier
Animal crackers Carb
Beef, filet mignon Fat Protein
Beef, lean ground Fat Protein
Beef, sirloin Fat Protein
Beef Stroganoff Fat Protein
Beer Carb
Bread, refined flour Carb
Buffalo Fat Protein
Butter Fat
Caesar salad, with chicken Carb Fat Protein
Canadian bacon Fat Protein
Cheese (including bleu and goat) Fat
Chili Carb Fat Protein
Chinese food Carb Fat Protein
Chips, low-fat, baked Carb
Coconut Fat
Coffee, iced mocha latte with nonfat milk Carb Protein
Coffee, latte with whole milk Carb Fat Protein
Coffee cake Carb Fat
Crackers Carb
Grilled cheese
sandwich Carb Fat
Ham Fat Protein
Hot dogs, turkey Fat Protein
Ice cream, sugar-free or fat-free Carb
Jell-O Carb
Juice, sweetened Carb
Lamb chops Fat Protein
Lasagna, with meat Fat Protein
Macaroni and cheese Carb Fat
Margarine Fat
Meat loaf Fat Protein
Mexican food Carb Fat Protein
Milk, whole Carb Fat Protein
Muffins Carb Fat
Nuts, salted or roasted Fat
Peanut butter,
not raw Carb Fat
Pepper, stuffed Fat
Pizza, meatless or Hawaiian style Carb Fat Protein
Popcorn, with salt and butter Carb Fat
Pork chop Fat Protein
Potato salad or
macaroni salad Carb Fat
Pudding, with
low-fat milk Carb Fat
Reuben sandwich Fat Protein

Sherbet Carb
Shrimp Protein
Sloppy Joe, lean beef
or turkey Fat Protein
Soft drinks, diet
Soup, canned creamy Carb Fat
with meatballs Carb Fat Protein
Sub sandwich Carb Fat Protein
Taco salad,
with chicken Carb Fat Protein
Tortilla, refined flour
or corn Carb Fat
Tuna salad or
chicken salad Fat Protein
Vegetable oil Fat
Wine, white Carb
Yogurt, frozen Carb Fat Protein

Tier 5: The Newburg Tier
Alcohol, hard liquor
Bacon Fat Protein
Baked beans Carb Fat Protein
Beef, ground, regular Fat Protein
Beef taco, fried Fat Protein
Breakfast sandwich,
fast food Fat Protein
Cakes Carb Fat
Candy Carb
Cereal, sugared Carb
Chicken a la King Fat Protein
Chicken, buffalo wings
or nuggets Fat Protein
Chicken or fish
sandwich, fried Fat Protein

Chips, potato or corn Carb Fat
Chocolate Carb Fat
Cinnamon bun Carb Fat
Coffee, mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc. Carb Fat
Cookies Carb Fat
Cream cheese Fat
Creamed veggies Carb Fat
Creamer, nondairy Fat
Doughnuts Carb Fat
French fries Carb Fat
Gravy Fat
Hamburger, fast food Fat Protein

Hot dogs Fat Protein
Ice cream Carb Fat
Jerky, beef, pork,
or venison Protein
Juice, sugar added Carb
Lobster Newburg Fat Protein
Nachos Carb Fat
Onion rings Carb Fat
Pastries Carb Fat
Pies Carb Fat
Potato skins, fried Carb Fat
Potatoes, fried Carb Fat
Potpie Fat Protein
Refried beans,
with lard Carb Fat Protein

Salad dressing, creamy Fat
Sausage Fat Protein
Soft drinks, sugared Carb
Tater tots Carb Fat
Toaster pastries Carb Fat

No comments:

Post a Comment