THE BRINKLEY TRAINING ADVANTAGE BLOG

• Eat a small meal every 2-3 hours (snacks do count). This would equal to 6-8 eating times per day

• Eat protein with each meal or snack (egg whites, protein powders, lean meats, lean dairy, nuts)

• Eat vegetables each meal or snack (think lots of color)

• Exercise before you eat complex carbohydrates (non-fruit or non-vegetable carbohydrates). Some examples of complex carbohydrates are potatoes, brown rice, quinoa, whole wheat pasta, oats and breads.

• Eat healthy fats (nuts, olives, olive oil, flax seeds, fish) and these fats should make up around 30% of your total daily intake of calories.

• Avoid empty calories such as fruit juice, sodas, alcoholic drinks, gatorade. Drink at least half your body weight in ounces of water each day (100lbs = 50 oz)

• Eat clean, whole, and raw foods such as organic fruits and vegetables, chicken, fish, lean beefs, bulk pastas and rice, and non-packaged items. Stay away from prepared frozen and non-frozen foods and dinners.

• Prepare your foods in advance for the week. Cook proteins, pastas, rice, vegetables, etc. on the weekend to last for the entire next week to help avoid eating out too often. Package them in air-tight containers and keep them in the refrigerator

• Eat a variety of foods. Explore different vegetables, fruits, meats, and grains so that you aren’t eating chicken and broccoli every day.

• Follow these guidelines at least 90% of the time. Give yourself some slack 10% of the time. If you are eating 6xs a day for a week, you are eating 42 meals, so you can slack on about 4 of those meals. This 10% will affect your results minimally in most cases and leave you in a more sane mindset

• Take a quality multi-vitamin every day. Food-based vitamins are easily digested and absorbed efficiently into your system.

• Take at least 3 grams of EFAs (essential fatty acids) every day. These fatty acids aid in muscle building and leaning out the body. I use Carlson’s Fish Oil which contains the correct ratio of Omega 3-6-9 for maximum absorption. The Prograde vitamin and EFAs are highly recommended if you are serious about your training and building that ideal body. You can purchase Carlson’s Fish Oil at Central Market and Whole Foods in the supplement section. The Prograde vitamin isn’t sold in stores so you’ll have to order them online. You can read all about the research and their supplements online from the the link below. The Prograde website is very informative and only 3-4 supplements are offered through them.

I use both the Prograde supplements, including their fish oil product, in addition to the Carlson’s Fish Oil each day and have seen a substantial difference in my daily energy levels and in the increased leanness of my physique. My experience with different vitamin and mineral brands is EXTENSIVE (15 years) and I have found the Prograde products and the Carlson’s Fish Oil to be the most effective so far.

Remember that I’ve been working out and using different supplement brands since I was 16 years old and though the quality of nutritional products has improved each year, I have always been a HUGE skeptic whenever trying something new.

I will cover other specific supplementation soon for goals such as gaining mass, losing body fat, endurance training, strength training, and preventing food cravings.

If you have any questions about this or anything you think I may be of help to you, just email me at angie@brinkleytrainingadvantage.com.

P.S. The new website is up and you’ll soon be able to watch a video of the boot camps. Entertainment for you!

http://www.brinkleytrainingadvantage.com