ELLIOTT HULSE, CSCS

Transcription

1 ELLIOTT HULSE, CSCS

2 LEGAL STUFF 2011 Elliott Hulse All Rights Reserved. International Copyright This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of LeanHybridMuscle.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag. NOTICE The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician s approval before beginning this or any other exercise or nutrition program. This information is not a prescription. Consult your doctor, nutritionist or dietician for further information. 2

3 THE HYBRID DIET DAYS ONE - TWO: BODYBUILDING INSPIRED (Low Fat, Low Carbs, High Protein) 8% FAT 11% CARBOHYDRATES 80% PROTEIN Drink up to 2 Gallons of Water DAY THREE: WARRIOR INSPIRED (One Meal Low Fat, High Carbs, High Protein) NOTE: Fast until dinner. Make sure to eat at least one sweet potato. 6% FAT 50% CARBOHYDRATES 44% PROTEIN Drink up to 2 Gallons of Water DAYS FOUR - SIX: GIRONDA INSPIRED (High Fat, Low Carbs, High Protein) NOTE: FREE Veggies 40% FAT 11% CARBOHYDRATES 49% PROTEIN Drink up to 1 Gallon of Water DAY SEVEN: METABOLIC LOADING (Cheat: Low-Moderate Fat, High Carbs, Low-Moderate Protein) NOTE: This is a moderate cheat day. Cheat within reason, do not gorge and binge. It is mandatory that your get a lot of carbohydrates on this day to refuel your glycogen levels. Whether or not you want to add protein or fat on this day is up to you. 0-30% FAT 70% CARBOHYDRATES 0-30% PROTEIN Drink up to 1/2 Gallon of Water 3

4 BODYBUILDING INSPIRED MEAL PLAN 1900 DAYS ONE - TWO X-CH FOOD ITEM PRO CARB FAT CAL 7 12 Egg whites cup Broccoli Totals for Meal: can of Tuna, in water cup Broccoli Totals for Meal: oz. Chicken Breast no skin cup Green Beans Totals for Meal: scop Whey Protein Totals for Meal: oz. Chicken Breast no skin cup Lettuce, romaine Tomato Totals for Meal: scop Whey Protein Totals for Meal: Daily Totals ,875 PROTEIN 80% CARBS 11% FAT 8% Time your meals by every three hours and DRINK UP TO 2 gallon of water each day. 4

5 WARRIOR INSPIRED DAY THREE- ONE MEAL AT NIGHT X-CH FOOD ITEM PRO CARB FAT CAL 7 9 oz Chicken Breast no skin Sweet potatos cup Black beans cup Brocooli Totals for Meal: Daily Totals PROTEIN 44% CARBS 50% FAT 6% DRINK UP TO 2 gallon of water each day. 5

6 GIRONDA INSPIRED MEAL PLAN 3000 DAYS FOUR - six X-CH FOOD ITEM PRO CARB FAT CAL 9 3 Whole large eggs (any style) oz Ham, Extra Lean oz Slice American Cheese container (6 oz) Greek Yogurt Plain Totals for Meal: oz (1.5 cups) whole milk Scoop Whey Protein Totals for Meal: oz (2 cups) romaine lettuce Cup raw tomato oz turkey breast cup peeled cucumber Totals for Meal: oz Dry roasted almonds chicken thighs (6 oz) Totals for Meal: oz Beef T-Bone Steak cup cooked spinach tbsp whipped butter Totals for Meal: oz (1 tbs) Peanut Butter, no salt, smooth Totals for Meal: Daily Totals PROTEIN 47% CARBS 11% FAT 42% Time your meals by every three hours and DRINK UP TO 1 gallon of water each day. 6

7 METABOLIC LOADING MEAL PLAN 3000 DAY SEVEN X-CH FOOD ITEM PRO CARB FAT CAL 6 2 cup Oatmeal, Quaker cooked Banana Totals for Meal: cup Brown Rice cooked can Tuna, in water Totals for Meal: cup Brown Rice cooked cup Peas, green Totals for Meal: cup Brown Rice cooked cup Peas, green Totals for Meal: oz. Chicken Breast no skin Lrg. Baked Potatoes w/skin Totals for Meal: Lrg. Baked Potatoes w/skin cup Lettuce, romaine tbs. Vinegar tbs. Olive Oil Totals for Meal: Daily Totals ,064 PROTEIN 70% CARBS 15% FAT 15% Time your meals by every three hours and DRINK UP TO ½ gallon of water each day. 7

8 EXCHANGE LIST ONE _ FREE FOODS 1 1 cup Cabbage, Chinese cup Cabbage, green tbs. Catsup, Ketchup oz. Club Soda oz. Coffee oz. Diet Drink oz Gatorade Drink tbs. Lemon juice cup Lettuce, Romaine cup Lettuce, Iceberg tbs. Lime juice tbs. Mustard large Pickle, Dill cup Popcorn tbs. Sauce, Soy oz. Tea tbs. Vinegar EXCHANGE LIST TWO Intentionally Left Blank EXCHANGE LIST THREE _ VEGETABLES 3 ½ med Artichoke, Globe ¼ cup Artichoke, Jerusalem cup Asparagus cup Beans, green ½ cup Beets ½ cup Broccoli ¾ cup Carrot ½ cup Carrot juice cup Cauliflower

9 EXCHANGE LIST THREE _ VEGETABLES 3 1½ cup Celery cups Cucumber cup Eggplant cup Kale ¼ cup Marinara Tomato Sauce cup Mushrooms ½ cup Onions, mature cup Peppers, sweet tbs. Salsa, dip Tostitos cup Sauerkraut ½ cup Soup, vegetable Vegetarian 3 1½ cup Spinach, baby cup Sprouts, alfalfa cup Sprouts, Brussels ½ cup Sprouts, lentils ½ cup Sprouts, soybean cups Squash, zucchini raw each Tomato cup Tomato juice cup Turnips cup Vegetable juice cocktail EXCHANGE LIST FOUR _ FRUIT 4 1 each Apple ½ each Apple, dried ½ cup Apple, juice ½ cup Applesauce, unsweetened 4 3 each Apricot ¾ each Apricot, dried each Banana

10 EXCHANGE LIST FOUR _ FRUIT 4 1 cup Blackberries cup Blueberries ½ cup Cherries cup Cranberries ½ each Dates ½ each Fig ½ cup Grape, juice each Grapefruit ½ cup Grapefruit, juice each Grapes, with skin ½ cup Juice, cranberry each Kiwi ½ each Mango each Orange ½ cup Orange, juice each Peach ½ cup Peach, nectar ¾ each Pear ½ cup Pear, nectar cup Pineapple tbs. Polaner All Fruit ½ cup Prune juice ½ each Prunes cup Raspberries cups Rhubarb cup Strawberries each Tangerine ¾ cup Tangerine, juice cup Watermelon slice Melon, honeydew

11 EXCHANGE LIST FIVE _ Standard Carbohydrate 5 ½ each Bagel, egg 3 inch diameter 5 ½ each Bagel, plain 3 inch diameter 5 1 each Biscuit, 2 oz ¼ cup Bisquick, mix-dry ¾ cup Bran flakes, post or Kellogg 5 ¾ slice Cake, angel food cup Corn flakes, Kellogg ½ cup Corn grits, enriched, cooked 5 1 slice Cornbread, whole ground 5 1 slice Cracked, wheat bread, enriched 5 5 each Cracker, Ritz each Cracker, saltine each Cracker, triscuits each Cracker, wheat thins ¾ cup Cream of Wheat, cooked 5 1 cup Croutons, herbseasoned ½ cup Egg noodles, enriched cooked 5 1 slice French bread slice Italian bread cup Frosted flakes, Kellogg ¾ cup Frosted mini wheats, Kellogg 5 1½ each Graham cracker each Granola bar

12 EXCHANGE LIST FIVE _ Standard Carbohydrate 5 ¼ cup Granola, Nature Valley ½ cup Grape nuts cereal ½ each Bagel, egg 3 inch diameter 5 ½ each Bagel, plain 3 inch diameter 5 1 each Biscuit, 2 oz ¼ cup Bisquick, mix-dry ¾ cup Bran flakes, post or Kellogg 5 ¾ slice Cake, angel food cup Corn flakes, Kellogg ½ cup Corn grits, enriched, cooked 5 1 slice Cornbread, whole ground 5 1 slice Cracked, wheat bread, enriched 5 5 each Cracker, Ritz each Cracker, saltine each Cracker, triscuits each Cracker, wheat thins ¾ cup Cream of Wheat, cooked 5 1 cup Croutons, herbseasoned ½ cup Egg noodles, enriched cooked 5 1 slice French bread slice Italian bread cup Frosted flakes, Kellogg ¾ cup Frosted mini wheats, Kellogg

13 EXCHANGE LIST FIVE _ Standard Carbohydrate 5 1½ each Graham cracker each Granola bar ¼ cup Granola, Nature Valley ½ cup Grape nuts cereal EXCHANGE LIST SIX _ High Fiber Carbohydrates 6 ¼ cup Auburn Farms, toaster pastry 6 ¼ cup Bean, baked 99% fat free 6 ½ cup Beans, lima cooked ½ cup Beans, navy cooked ½ cup Bran flakes slice Bread, stone ground wheat 6 ½ cup Fiber One, cereal, General Mills 6 ½ cup Cereal, Kellogg All Bran ½ cup Lentils, cooked each English Muffin, whole wheat 6 1 cup Pasta, wheat ½ cup Oatmeal, Quaker ½ cup Peas, green cup Raisin Bran, Total Cereal 6 1 each Shredded Wheat, large cups Squash, summer

14 EXCHANGE LIST SIX _ High Fiber Carbohydrates 6 ¾ cup Squash, winter ¾ cup Wheatena wheat cereal The following carbohydrates are not high in fiber. 6 ¾ cup Corn each Potato, large each Potato, sweet ½ cup Rice, brown ½ cup Rice, white EXCHANGE LIST SEVEN _ Low Fat Protein 7 2 oz. Bacon, Canadian Style ½ cup Beans, kidney cooked oz. Chicken Breast, w/o skin large Clams each Egg whites each Veggie Burger oz. Fish, Bass oz. Fish, Bluefish oz. Fish, cod oz. Crab oz. Fish, flat, flounder, sole oz. Fish, Haddock oz. Fish, Halibut oz. Fish, Pollack oz. Fish, Swordfish oz. Fish, Whitefish oz. Lobster med Oysters

15 EXCHANGE LIST SEVEN _ Low Fat Protein 7 ½ cup Peas, black-eyed oz. Scallops oz. Shrimp ½ can Tuna, in water oz. Turkey, light meat oz. Yogurt, plain skim ½ cup Cheese, cottage low fat % EXCHANGE LIST EIGHT _ Med Fat Protein 8 ½ cup Bean, soy curd (tofu) ½ cup Beans, soy oz. Chicken, dark meat w/o skin 8 5 oz. Chicken, white meat w/o skin 8 3 oz. Fish, Salmon oz. Fish, Trout oz. Flank, steak oz. Lamb, leg oz. Turkey, dark meat oz. Veal, cutlet

16 EXCHANGE LIST NINE _ High Fat Protein Pce Hot Dog, Pork oz Lamb Chops oz Lamb, Shoulder Slices Pepperoni, Luncheon oz Pork, Leg Pork, Loin Chop Chop 9 1 oz Pork, Shoulder oz Porterhouse Steak Slice Roast Beef, Lean oz Sirloin Steak oz T-Bone Steak oz Tenderloin Steak oz Veal, Breast oz Veal, Chuck oz Veal, Cutlet oz Bologna, Beef oz Bologna, Pork oz Chuck Roast oz Chicken, Dark Meat w/ Skin 9 1 Whole Egg oz Ground Beef, Lean oz Ground Beef, Regular Slice Ham, Boiled Rgular 11% Fat 9 1 Cup Ham, Lean Roasted Pce Hot Dog, Beef

17 EXCHANGE LIST TEN _ Low Fat Dairy 10 ½ cup Cheese, Cottage Low fat 1% 10 1 cup Milk, nonfat (skim) ½ cup Sherbet oz. Yogurt, plain Skim ½ cup Cheese, Cottage Low fat 2% 10 1 cup Milk, Low fat 2% oz. Milk, Rice Dream oz. Yogurt, low fat Dannon ½ cup Yogurt, frozen chocolate oz. Yogurt, low fat fruit oz. Yogurt, low fat plain Dairy higher in fat 10 ½ cup Cheese, Ricotta part skim EXCHANGE LIST ELEVEN _ Intentionally Left Blank EXCHANGE LIST TWELVE _ High Fat Dairy 12 1 oz Cheese, American oz Cheese, Processed oz Cheese, Blue oz Cheese, Cheddar cup Lowfat Cottage Cheese oz Cheese, Mossarella

18 EXCHANGE LIST TWELVE _ High Fat Dairy 12 1 oz Cheese, Parmesan oz Cheese, Provolone cup Cheese, Ricotta oz Cheese, Romano cup Cream, 1/2 & 1/ cup Egg Nog cup Ice Cream Milk, Whole cup Yogurt, Plain EXCHANGE LIST THIRTEEN _ Unsaturated Fat 13 1 tbsp. Mayonnaise, light Kraft tbsp. Oil, corn tbsp. Oil, olive tbsp. Oil, peanut tbsp. Oil, soybean tbsp. Salad dressing, blue cheese 13 1 tbsp. Salad dressing, French tbsp. Salad dressing Italian tbsp. Salad Dressing, Russian tbsp. Salad Dressing, Thousand Islands 13 ¼ cup Sauce, Barbecue cup Soup, cream of asparagus

19 EXCHANGE LIST Fifteen _ Legumes / Vegetarian cup Beans, Black cup Beans, Garbonzo cup Beans, Pinto cup Soup, Black Bean cup Soup, Lentil cup Soup, Pea

20 This Amazing Cardio Secret Forces Your Body To Melt Fat, Like Butter In A Microwave! We took regular, boring and unproductive cardio... and began adding resistance activities. Lean Hybrid Muscle is different, the approach is new and unique, and you ll approach training with a new intensity. In fact, it s dramatically effective at burning body fat without any negative impact on building muscle. These hybrid exercises push our muscles to undergo a reconfiguration and increase the number of mitochondria in the cells. When you combine our PowerBuilding and Hybrid Cardio exercises... this training causes such an intense metabolic shift that your body becomes a fat-burning, muscle-loading machine turning you into the equivalent of an ancient warrior... Hard, lean, muscular, and constantly pumped. Visit 20