Here Comes Spring!

I think we have had enough winter weather! Now it is time to shake the dust off those shorts and flip-flops and get ready for some fun in the sun. 

I realized that since I steam my ground beef that practically all the fat drains off. I have googled calorie content for steamed beef but I just can't find an accurate number. So, my calorie and the fat count has definitely been a lot lower than I thought. To compensate for that I have increased my egg yolk and creamer consumption so I will see if this balances things out. 

Just like I do, you must experiment with your food plan to get the results you are looking for. Here is my current conditioning from Friday morning right before cardio:

I'm now going to bring my cardio down to only 3 days a week instead of 5, and I'm still doing my weight training in the evenings.

One of the challenges I face being all natural is keeping the lean muscle while burning away fat. This has always been a challenge for bodybuilders as well. They will compensate for that by getting really big in the off-season and then lean down close to their competition. Since I don't do this for shows, I like to stay lean all year. Recently, I've wanted to lose just a little more body fat, this is why I started doing cardio a few months ago. The weight training helps keep the muscle and strength but I have noticed a little struggle.

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan:

Meal 1 (12pm) ~ 8oz Grass Fed Angus Ground Beef and 1/4 cup Brown Rice Medley (Spices: Cayenne Pepper, Oregano, TJ's Chili Lime Seasoning Blend, Frank's Hot Sauce, Sea Salt, Black Pepper)

Meal 2 (3:00pm) ~ 6 Hard Boiled Large eggs, Spices: Cayenne Pepper, Frank's Hot Sauce, Oregano, Turmeric, TJ's Chili Lime Seasoning Blend, Sea Salt, Black Pepper, 1/4 cup Brown Rice Medley, 2 Tbsp Butter, 2 1/2 cups Brocolli, 6 oz Carrots and 4 oz Crimini Mushrooms

Pre-Workout Meal 3 (6:00pm) ~ Creamy Dutch Chocolate Isalean Shake, 1 scoop Red Drink, 1 scoop Fruit-N-Whey Protein, 5 grams creatine

Post-Workout Meal 4 (8:00pm) ~  Creamy Dutch Chocolate Isalean Shake, 1 scoop Green Drink, Fruit-N-Whey Protein, 8oz Mixed Berries, 1/4 cup Almonds, 1 apple, and 3 Organic baby beets

Beverages ~ 2 servings Organic Green Tea with 2 squeezed lemons, Sparkling Mineral Water, and 10 cups organic black coffee with 4 servings heavy cream 

Macros Break Down:
Total Calories  2891
200 grams Protein

238 grams Carbohydrates 

117 grams Fat
66 grams Fiber

Ooops...Not Yet 🌦️

This is some weird weather we are having! I'm not complaining because we definitely need more water before summer kicks in. 

I hope you had another healthy week filled with health, vitality, energy, strength, and success! I know I did and I try every day to help people feel the same way. This is what motivates me to keep going and stay on purpose. Most people work for money but my motivation is helping people and changing lives. Granted, I still have bills to pay like everyone else, but money is not my reward, life-changing results are. 

I know there are a lot of fitness and health gurus out there selling their pills, potions, and lotions, so it's hard to figure out who is legit and who is not. Hopefully, my results that I have personally are convincing enough to let you know I'm the real deal.

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan:

Meal 1 (12pm) ~ 8oz Grass Fed Angus Ground Beef and 1/4 cup Brown Rice Medley (Spices: Cayenne Pepper, Oregano, TJ's Chili Lime Seasoning Blend, Frank's Hot Sauce, Sea Salt, Black Pepper)

Meal 2 (3:00pm) ~ 6 Hard Boiled Large eggs (3 yolks, 3 no yolks), Spices: Cayenne Pepper, Frank's Hot Sauce, Oregano, Turmeric, TJ's Chili Lime Seasoning Blend, Sea Salt, Black Pepper, 1/4 cup Brown Rice Medley, 2 Tbsp Butter, 2 1/2 cups Brocolli, 6 oz Carrots and 4 oz Crimini Mushrooms

Pre-Workout Meal 3 (6:00pm) ~ Creamy Dutch Chocolate Isalean Shake, 1 scoop Red Drink, 1 scoop Fruit-N-Whey Protein, 5 grams creatine

Post-Workout Meal 4 (8:00pm) ~  Creamy Dutch Chocolate Isalean Shake, 1 scoop Green Drink, Fruit-N-Whey Protein, 8oz Mixed Berries, 1/4 cup Almonds, 1 apple, and 3 Organic baby beets

Beverages ~ 2 servings Organic Green Tea with 2 squeezed lemons, Sparkling Mineral Water, and 10 cups organic black coffee with 4 servings heavy cream 

Macros Break Down:
Total Calories  2891
200 grams Protein

238 grams Carbohydrates 

117 grams Fat
66 grams Fiber

Back to Sunshine

I'm loving my food plan! Every meal fills me up and I'm never hungry. I'm also getting really lean. 

When you're creating your food plan, you can copy mine exactly but you may want to modify the amounts so that they are in alignment with your goals. For example, if you weigh in at 135lbs, then there's no reason why you should be taking in 200 grams of protein. You have to experiment with various quantities to find what combination works best for you and your goals. 

Stay the course, my friends!

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan:

Meal 1 (12pm) ~ 8oz Grass Fed Angus Ground Beef and 1/4 cup Brown Rice Medley (Spices: Cayenne Pepper, Oregano, TJ's Chili Lime Seasoning Blend, Frank's Hot Sauce, Sea Salt, Black Pepper)

Meal 2 (3:00pm) ~ 6 Hard Boiled Large eggs (3 yolks, 3 no yolks), Spices: Cayenne Pepper, Frank's Hot Sauce, Oregano, Turmeric, TJ's Chili Lime Seasoning Blend, Sea Salt, Black Pepper, 1/4 cup Brown Rice Medley, 2 Tbsp Butter, 2 1/2 cups Brocolli, 6 oz Carrots and 4 oz Crimini Mushrooms

Pre-Workout Meal 3 (6:00pm) ~ Creamy Dutch Chocolate Isalean Shake, 1 scoop Red Drink, 1 scoop Fruit-N-Whey Protein, 5 grams creatine

Post-Workout Meal 4 (8:00pm) ~  Creamy Dutch Chocolate Isalean Shake, 1 scoop Green Drink, Fruit-N-Whey Protein, 8oz Mixed Berries, 1/4 cup Almonds, 1 apple, and 3 Organic baby beets

Beverages ~ 2 servings Organic Green Tea with 2 squeezed lemons, Sparkling Mineral Water, and 10 cups organic black coffee with 4 servings heavy cream 

Macros Break Down:
Total Calories  2891
200 grams Protein

238 grams Carbohydrates 

117 grams Fat
66 grams Fiber

Rain, Sleet, and Snow ☔❄⛄

Another week in the books! 

I can't believe I've been regular with my cardio. I started doing cardio about 2 months ago. Before, even when I got really lean, I wasn't doing any cardio. It was all food planning. I started doing it now because I need to keep my cardiovascular system healthy as well. I only do 30 minutes on the elliptical, keeping my heart rate at 130 to 140 bpm, 5 days per week.

The tricky part when it comes to finding time to exercise is finding the time to fit it all in. For me, I prefer to do my cardio in the morning and I go back to the gym in the evening for resistance training. 

Another factor with exercising is sticking to a routine that you can keep up for the rest of your life. Part of the Chiropractic Lifestyle is regular exercise. This is something you have to do until you're dead. So, if your exercise program is extremely difficult, do you think you can keep that up in your 70's, 80's, and 90's?

Personally, when it comes to resistance training, I stick to simple compound movements with a few isolation moves for smaller muscle groups. My workouts are only about 60 minutes long and I workout every day. 

For example, my first workout would be chest, triceps, and abs, the next day I'll do back and biceps, then shoulder and calves, and finally leg day. This is four different exercises over four days, then I start over. This works great for me, I'm in and out of the gym in no time. 

The key to getting fit and staying fit is to be consistent with your lifestyle. Consistency is the secret to success. Create a lifestyle that will last a lifetime! 

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan:

Meal 1 (12pm) ~ 8oz Grass Fed Angus Ground Beef and 1/4 cup Brown Rice Medley (Spices: Cayenne Pepper, Oregano, TJ's Chili Lime Seasoning Blend, Frank's Hot Sauce, Sea Salt, Black Pepper)

Meal 2 (3:00pm) ~ 6 Hard Boiled Large eggs (3 yolks, 3 no yolks), Spices: Cayenne Pepper, Frank's Hot Sauce, Oregano, Turmeric, TJ's Chili Lime Seasoning Blend, Sea Salt, Black Pepper, 1/4 cup Brown Rice Medley, 2 Tbsp Butter, 2 1/2 cups Brocolli, 6 oz Carrots and 4 oz Crimini Mushrooms

Pre-Workout Meal 3 (6:00pm) ~ Creamy Dutch Chocolate Isalean Shake, 1 scoop Red Drink, 1 scoop Fruit-N-Whey Protein, 5 grams creatine

Post-Workout Meal 4 (8:00pm) ~  Creamy Dutch Chocolate Isalean Shake, 1 scoop Green Drink, Fruit-N-Whey Protein, 8oz Mixed Berries, 1/4 cup Almonds, 1 apple, and 3 Organic baby beets

Beverages ~ 2 servings Organic Green Tea with 2 squeezed lemons, Sparkling Mineral Water, and 10 cups organic black coffee with 4 servings heavy cream 

Macros Break Down:
Total Calories  2891
200 grams Protein

238 grams Carbohydrates 

117 grams Fat
66 grams Fiber