CLIFF’S NOTES: How & What to Eat to be a Lean (and, Pretty!) Machine!

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by ADAM (ADVANCED ATHLETICS, INC.)

Adding
lean muscle should be a priority in all fitness programs.  Muscle mass increases metabolism, and is key to losing weight and keeping it off.







NOTE: These are basic guidelines.  It is recommended that you speak to your nutritionist for in-depth information. 

CLIFF’S NOTES VERSION- EATING TO BE LEAN:
1. Eat 40/30/30
Each meal should contain the following ratio:
  • 30%-40% protein
  • 20-30% Carbohydrates
  • 25-35% fat
This
ratio allows nutrients to work together during digestion to stabilize blood
sugar. This ratio also optimal for maximum absorption of nutrients into the small intestine.
2. Eat every 3-4 hours. 
This creates stable blood sugar levels throughout the day. 
This provides your body with a steady stream of protein which is essential in creating  an anabolic (or, “muscle
building”) environment.
3. Pay attention to your proteins!
Incorporate a high-quality complete protein*
into each meal to provide the nine amino acids that are essential for adding
muscle tissue. 
*Not all protein are equal  
Complete proteins, like those found in meats, fish, chicken, eggs, soybeans,
and quinoa, are more bioavailable than incomplete proteins like those found in
most vegetables, beans and grains.
About Adam:
We’ve known Adam for over ten years. His company, Advanced Athletics, has been around for a looooooong time in the competitive and tough-to-penetrate fit-centric community of Venice Beach, CA.
Fitness professionals and enthusiasts come and go like passing clouds in the Venice fitness circuit (like me!).  However, Adam remains one of the leading names in the fitness circle. His theory and practice have grown in sophistication as well as in size.  Adam primarily works with his long-term and regular clients (many of whom are professional athletes).
To speak to Adam, specifically, schedule
a nutrition consultation
with Advanced
Athletics, or contact us with questions.

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