Jimmy: What's up, its Jimmy from Jimmysmithtraining.com and I just want to make this really benefit for you for you guys, I'm sitting in my lunch with stands up with ground chicken breast about 5 ounces put some hot sauce on it and some broccoli and I was thinking about all the question I have -- you know, as I as I quote this video more of days three, four days away as a matter of fact so everybody wants to get on the beach everybody wants to have a six pack they struggle and a lot of emails I get often people that are struggling and they don't just really know how to get their six pack that they want with the diet and that comes from a couple of issues.
And I am going to go deeper into this in a video series soon but right now I want to get this video may shoot you guys up with this quick over video. A couple questions that you are shown because obviously know your goal; I don't want to give the whole goal thing exactly the goals to go is to get a hard start up great. So the first thing is that you have to have protein with every meal, I have said this time and time again and I have to keep target on. Not because protein is that fantastic it is, it's a great nutrient I am its really nutrient by food mechanism by itself can change your body composition change how you look. We have that protein every meal because the association you get so you bodies need associated and you woke me to eat other foods, you don't need to pick as much if you have to add up the protein in your diet I have seen new protein for the mean what asses it.
If you do that you will get big muscle. Without protein about of two, three hours your protein synthesis so you don't get a building muscle tissue is going to be lower, research shows that for about two to two and a half hours protein synthesis stays elevated with the body and your body post meal. And that's big because a lot of people will go longer with that eating or no need enough protein so turning the adequate about the protein for you individually is what we are going to enter with another video, fro say make sure you have an additional amount of protein with every meal. The reason for me at 6, 6 to 30 is decent is different then decent for some one that's really 5, 6 and 170 you there is a lot that are that takes the calories that make sure you have that amble protein percent, you know protein should be the last thing finish preserve should be so much of it.
Because well we argue online, people eat too much protein then the benefits of it, the reality is most people just don't even not to be get with. When you really break down on calories were you get a there are protein you get it a lot of people took a snack at the first thing don't get enough protein. The second thing is you have to say were your carbohydrates now I am not here to say to go as a great saint look how I just don't walk at house you do I use the room time, time again research but the premise the most people don't have enough carbohydrates in their body because a lot of people go on this low carbo they go on this high fat diets that really is a firm a great fat you take that's 99 calories verses every grain of carbohydrate you take in this four calories factor in that you do in your harder or hard work you should be and the carbohydrate is just going to use the stores in muscle the significant stored is bile effects specially when it come from good quality sources such as hemps and brown rice and white rice and regular potatoes.
That comes to those good sources that are meal obviously it's that shields that you can stored is body fat are that great. Here is a carbohydrate depends on the composition on the meal before and after so you can eat a moderate amount of that and high protein in meal one and three and four and that meal two you have 8 grams of carbohydrates you know from brown rice or this post work out from a source of dextrose or high glycemic carbohydrates and still not giving lot of body effect. Carbohydrate in take should be surrender on your day's activities then you have to look at your fat now I know lot made of that the food combine with it should have carbs and fats in every meal or I think that your short type sided for a lot of reasons, reasons that articles already have a sight I don't want to get into that because it's a little more guess that I what I want to do now.
But really you can keep protein with fat and protein with carbohydrates don't mix carbohydrates with fat together but you want to look at moderate fat sources but again depend on the individual each tool grams per shot so 8 grams of fat comes from a tea spoon of natural pea nut butter actually a tea spoon in table spoon a 16 stuff comes from a tea spoon macadam mineral it comes from bow 9 to 11 ounce see you will get that, get that some fat with every meal or some look at fiber contact okay fiber in forms of broccoli, spinach any vegetables, you know squash is a final totalistic.
Any vegetable that you have is going to add fiber to your body which is going to bring down your blood sugar levels which is going to cause your body not have to make your normalize stabilize your blood sugar levels and keep you hold for longer, so though are the difference that go into a six pack diet again this is a really general overview I want to get that out of your ten questions of what should I eat, I want this just in a video form right now get in the few diets and you will get the video tell later. That's it have a good day take care.
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