• Home-made Protein Bars

    Protein Bars 18.10.2010 6 Comments
    Spartan Training
      

    Homemade Protein Bars 

    A protein bar is a convenient way to get a meal when you are on the run. Give this recipe a shot. It’s fast, inexpensive and delicious! All you need are a few simple ingredients from the grocery store and your favorite tub XP Protein.

    Ingredients

    3 TB natural peanut butter (crunchy or creamy)
    1/2 cup oats
    1/2 cup oat flour (if you don’t have oat flour, use another 1/2 cup of oats)
    3 scoops chocolate or  vanilla  XP Protein powder
    1 tsp vanilla
    1 cup non fat dry milk
    1/2 cup water (you may need more water depending on protein)

    Directions

    Have a plate ready to put cookies on.  Mix together dry ingredients in a bowl.  Add everything else and mix together with your hands… it will be kinda sticky.  Roll about a 1 1/2” diameter of dough between your hands into a ball, smash it between your hands into a cookie and put onto a plate. One batch makes about

    8-10 cookies.  Place them in the freezer…. And then enjoy.
    Nutrition Content (per square):


    97 Calories, 7g fat, 14g carbohydrates, 21g protein

     

    Spartan Training

    CPT Robert Leasure

    985 W. Chandler Heights Rd. #12

    Ph: 480-802-2222

    E-Mail: liveinthenow7@gmail.com

    Website: Spartan-Training.com

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  • Spartan Phase One Nutrition Plan…

    Phase One Nutrition Plan 22.09.2010 2 Comments
     

    Spartan Training

    Phase 1 Nutrition Plan:

    This is a 1200 to 1500 calorie nutrition plan…your resting metabolic rate is somewhere between 1200 to 1500 calories…

    A typical one hour resistance training program burns 500 to 600 calories…20 to 30 minutes of cardio adds another 200 to 300 more calories…plus daily activity…another 300 calories…

    So this creates a 700 to 1000 calorie deficit…which means…you are burning up more calories than you are taking in…forcing the body to learn how to burn fat effectively and efficiently…and so you slowly begin to burn more fat…one pound of fat has 3500 calories…

    Breakfast:  1/2 cup, old fashion oatmeal, uncooked, add cinnamon, skim milk, place in micro wave 3 minutes, removed,, cover and let cool few minutes, add one scoop protein powder.

     Snack: Protein drink or Homade Protein Bar

     Lunch: 1Chicken breast, 1/2 cup brown rice and 1/2cup green beans or dark green vegetables

    Other protein selections, turkey breast, lean beef, white fish.

     Snack: Protein drink or Homade Protein Bar

    Dinner: Orange roughy, or any white fish, such a sea bass, cod, flounder, tilpia,1 cup broccoli or dark green vegetables.

     Other protein selection, chicken breast, turkey breast, lean beef, or white fish.

     Snack: Protein drink or Homade Protein Bar

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  • The Spartan, Personal Trainer’s… ketogenic nutrition plan…

    Ketogenic diet..., Weight loss... 18.09.2010 3 Comments

    Ketogenic diet:

     Breakfast:  Four egg whites/two yolks, scrambled and 1 tablespoons coconut oil.

     Snack: Protein drink, 1 tablespoon coconut oil.

     Lunch: 1 Chicken breast or turkey and 1 tablespoon coconut oil

    Other  protein selections, lean beef, white fish.

     Snack: Protein drink, 1 tablespoon coconut oil.

     Dinner: 1Chicken breast or turkey and 1 tablespoon coconut oil

    Other protein selections, lean beef, white fish.

     Snack: Protein drink, 1 tablespoon coconut oil

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  • The most effective fat loss plan you will ever use…

    Ketogenic diet... 07.09.2010 18 Comments

    The Ketogenic diet…

    is the most effective fat loss diet…basically it works by removing carbohydrates from your nutrition plan…and replacing them with medium chain triglyceride…such as coconut oil…so for weight loss the main goal is to put the body into ketosis…

    What is ketosis?

    ketosis is basically a build‑up of ketones in the bloodstream… in which the body produces ketones for fuel…this happens ketone in the blood is higher than the glucose concentration…

    ketosis lowers insulin levels…which signals the pancreas to start producing glucagon… this causes the body to go into an accelerated fat burning mode…in which body fat is used as an alternative source of fuel for all body function…the liver is in charge of taking fatty acids away from fat stores and using the fat for energy…

    fat metabolism is accelerated when insulin levels are zero and the amount of glucagon is increased…this condition of ketosis kicks fat burning into high gear while fat storage is brought to a complete halt…eliminating carbohydrates form your nutrition plan and eating only fat and protein you’ll put the body into ketosis within a few days…


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