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5 Rules for Hard Abs

There is a layer of fat that hides most peoples abs. The closer you come to removing the fat that covers your abs, the more defined every muscle becomes, making you look sexier all over.

I have my nutrition and training programs ‘down’ and have helped shape the best bodies of Los Angeles. 

My clients are cutting body fat way down. If they want single digit body fat – I can help them get it. 

I use the BioDynamics Body Fat Analysis machine to calculate body fat, lean muscle mass, calories, water hydration and much more. Based on these numbers I can help you know how to eat to target your body weight goal. 

Example Diet Choice Formula One: Once we know how many calories you burn a day, and I know your target body weight.  Then I can tell you how  many calories you should consume daily. Plus, I’ll teach you which exercises to perform daily and the number of calories to eat – you can decide how many  meals you want—three, four, five, or six—as long as you don’t eat beyond your daily limit. 
 

Example Diet Choice Formula Two: You don’t like to focus on calories. I’ll teach you to eat the right amounts of the right foods, you’ll speed your results without feeling like you’re on a diet.

Protein
Everyone goes on a  protein shake. These shakes have the raw material for muscle growth and fat loss. They help decrease your appetite and if you did not change a single thing except drink two shakes a day with your regular diet, it will aid in fat loss. 

My  formula: Eat 1 gram of protein for every pound of lean muscle mass on your current body weight. If you have 120 pounds of lean muscle mass on your body, you’ll eat 120 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you’ll be eating from protein, multiply the number of grams by 4. In this case, that’s 460 calories.

Fat
Read my posts on fat. Fat, along with protein keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer. 

My formula: Eat half a gram of fat for every pound of your target body weight. If your goal is to weigh 180 pounds, that’d be 90 grams of fat. And since 1 gram of fat has about 9 calories, that’s 810 calories from fat. This will be about 40 percent of your total calories.

Carbohydrates
Carbs from vegetables are rich in vitamins and minerals. I encourage lots of colorful vegetables and only two fruits per day.   

My formula: Add your calories from protein and fat, and subtract that total from your allotted daily calories.  This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram—so divide your carb calories by four to determine how many grams of carbs you can eat. In this case, it’s about 158 grams. 

Avoid—candy, baked goods, and sugary drinks. 

Follow these rules:

1. Consume at least 5 servings of vegetables a day (mostly greens). Vegetables are low in calories and high in fiber.

2. Eat no more than 2 servings of fruit a day.

3. Avoid grains. You can eat one serving of  beans and legumes.

4. Work out .

5. Order Metagenics UltraMeal medical food shakes (www.DrJeffreyTucker.meta-ehealth.com). Add 2 scoops and mix it with water, almond milk, rice milk or soy milk. 

 

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