Kamils Slimmer Body 2014

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Kamils Slimmer Body 2014

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Preface




June 13, 2014


Hi Kamil! I asked myself why I have to open this compiled gym information with
an empty opinionated essay. I guess I just have to.
I was working with this file for the past few weeks educating myself on how to
train a gym female client. I have read a lot of articles about intense cardio training;
correct way of stretching out and all of the things below. I just want you to know that
this file wont work without you. It is one heck of a change in lifestyle and outlook. I
want you to believe in this even if I am not so sure because I am no gym instructor. I
have verified the information with good sites and books I have used since 2012 and I
hope you achieve your goals with it.
Please do not share in any form. Copyright infringement was really done by the
creator. All hail good torrents.
Putang ina mo sana naman ayusin mo dahil nahirapan akong mag-edit and mag-
download ng instructions. Hindi mo naman kailangan maachieve yung form ng 100%
since beginner ka lang naman at sana naman wag kang magkakakain ng bawal.


Regards,



Ronald Patrick DL. Pascual











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About The Creator














Ronald Patrick DL. Pascual known as Pat by high school friends and Ron by
college friends, is your typical geeky, happy-go-lucky, loyal and dedicated friend. He
seems to be someone who is easily controlled by strong personalities but he learned not
to be few months ago. He is just what you see of him in person. No more, no less.

He graduated nursery, elementary and high school with good grades at Cavite
Christian School, a school which he thinks not-a-very-good type of school in terms of
everything. He currently studies Bachelor of Science in Chemical Engineering at
Adamson University and thought of it as a never ending holocaust of his life.

Anyway, he likes reading books; watching sci-fi movies; criticizing people; being
alone; being with friends; being happy; being nostalgic and sentimental. Basically, he is a
walking irony and maybe you are too. He is really intro sacrificing for people he thinks
worth the sacrifice and he hates as much as he loves.

Its weird talking about yourself in the third-person. Or second-person.







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I. Measurements


Record your monthly progress below.


JUNE JULY AUGUST SEPTEMBER OCTOBER
Date:

Weight:
Date:

Weight:
Date:

Weight:

Date:

Weight:

Date:

Weight:
Neck: Neck: Neck: Neck: Neck:
Arm R: Arm R: Arm R: Arm R: Arm R:
Arm L: Arm L: Arm L: Arm L: Arm L:
Bust: Bust: Bust: Bust: Bust:
Forearm R: Forearm R: Forearm R: Forearm R: Forearm R:
Forearm L: Forearm L: Forearm L: Forearm L: Forearm L:
Wrist R: Wrist R: Wrist R: Wrist R: Wrist R:
Wrist L: Wrist L: Wrist L: Wrist L: Wrist L:
Waist: Waist: Waist: Waist: Waist:
Hips: Hips: Hips: Hips: Hips:
Thigh R: Thigh R: Thigh R: Thigh R: Thigh R:
Thigh L: Thigh L: Thigh L: Thigh L: Thigh L:
Calf R: Calf R: Calf R: Calf R: Calf R:
Calf L: Calf L: Calf L: Calf L: Calf L:















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II. Fundamentals of Nutrition
This section contains knowledge that is extremely important if you want to be
successful at your goal. What you put in your stomach is directly responsible for the
gains/losses youll make in the gym. Without proper nutrition, you deprive your body
the necessary tools to be fit. If you feed your body too much, you risk into turning into
MICHELIN.

3 macro-nutrients that is essential to the body:

- Protein
- Carbohydrates
- Fats


PROTEIN
Protein is used by your body to repair damaged muscle, bone, skin, teeth, hair
and many other things. Without it, the entire structure of your body will break down.
There are 2 groups of protein namely: complete and incomplete. Protein is
made up of smaller molecules called amino acids, and there are 22 amino acids in all.
There is a small group of eight amino acids that can only be obtained through your food,
while the other 14 amino acids can be manufactured by your body.
The eight amino acids that can only be obtained from the food you eat are called
essential amino acids. Essential amino acids are called tryptophan, lysine, methionine,
phenylalanine, threonine, valine, leucine, and isoleucine.
These amino acids also help your body create hormones that help regulate
things like blood pressure and blood sugar levels, which are directly responsible for your
metabolic rate and muscular growth.

IN SHORT IMPORTANTE ANG PROTEIN KAMIL

Heres a short list of foods that provide a complete protein source: (ETO LANG ANG
INALLOW KO SAYO)

Eggs are one of the best complete protein sources on the planet. Just one large
egg contains 6 grams of complete protein.
Fish is an excellent source of complete protein. The type of fish does matter.
While all fish is relatively good for you, haddock, salmon, sardines and tuna are better
than catfish. For example, 6 ounces of salmon can deliver 34 grams of protein to your
body.
Poultry, such as chicken, turkey (only lean part : breast)
Red Meat, Lean parts only
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Dairy products, such as milk are another source of complete protein, BUT I
FORBID because your goal is to be slender


Carbohydrates
This essential nutrient has taken a real bashing from diets such as the Atkins and
South Beach diets. Carbs come in a variety of forms. Some are good for you, and some
are bad.
Carbs are needed by your body to fuel your muscles for physical activity.
If you were to think of your body as a car, carbs would be the gas, fats would be
the oil and protein the engine or mechanic that keeps the car running smoothly.
Basically, carbohydrates are made up of sugar molecules, which your body
breaks down into fuel, especially when youre working hard. Sugars, starches and fibers
are all basic forms of the carbohydrate.

Sounds pretty simple, right? Well, here is where it gets a bit trickier, although
Im going to try and make this as simple as possible.

There are two main types of carbohydrates: simple and complex. We could also
mention Fibrous Carbs that you can find in foods like green veggies, lettuce, cabbage,
broccoli, sprouts, spinach, cauliflower, peppers, cucumbers, zucchini, etc


Simple carbohydrates are made up of chains of molecules that dont branch off.
Complex carbohydrates on the other hand, branch wildly at times. For a long time,
people believed that complex carbohydrates were far better for you than simple
carbohydrates, but that isnt always the case. You see, your body takes both complex
and simple carbohydrates, and tries to break them down into useable sugar energy to
fuel your muscles and organs.

Its not the type of carbohydrate that really matters, but how fast your body can
break it down, and how much it will spike your blood glucose levels. Instead of using the
simple method of dividing complex carbs from simple ones, scientists have come up
with something called the Glycemic Index (GI for short), which attempts to classify
foods by how quickly and how high foods boost blood sugar levels








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Since nagpapapayat ka ela I want you to focus on LOW GI and MEDIUM
GI. Dahil High GI foods ay nakapagpapataas ng insulin levels
nakakapagpataba.
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Fats

I know, you probably saw the word fatsand became mortally frightened. Fat is
not generally thought of as a nice word, especially if one is trying to drop some extra
pounds.
However, your body needs fat to function properly, just as it needs protein.
Certain fats help your body absorb nutrients.

First well have a look at the good fats, and then the bad. If youre reading the
ingredients on something youre planning on buying at the grocery store, make sure
that the foods youre buying have the good fats as opposed to the bad.

Monounsaturated Fat
Monounsaturated fats are found mostly in nuts, such as avocados, pistachios,
almonds, walnuts, peanuts and cashews. This type of fat can also be found in olive oil.
Frying your food is generally not a good idea, but if you must, you should use
extra virgin olive oil, since its high in monounsaturated fats, unlike most oils, such as
hydrogenated vegetable oil etc.
Monounsaturated fats help lower bad cholesterol and raise good cholesterol,
which is a very good thing. Its also been proven to help fight weight gain, and may even
help reduce body fat levels.

Polyunsaturated Fat
Like monounsaturated fat, this good fat helps fight bad cholesterol. You can find
polyunsaturated fats in foods like salmon, fish oil, sunflower oil, seeds and soy.
Polyunsaturated fats contain Omga-3 and Omega-6 fatty acids, which have largely been
processed out of our food.
There are studies that have shown we dont consume nearly enough Omega-3 in
our diets, and since its part of the complete protein family, our bodies cant produce it
on its own. Therefore, it is very important to incorporate a good Polyunsaturated Fat
source in your diet.
I advise you to take fish oil soft gels daily and OCCASIONALLY nuts/ peanut
butter.

Saturated Fat
Saturated fats are the first fat on our bad list. Its not the worst fat on the
planet, but in large doses, saturated fat will raise your cholesterol level in your
bloodstream. You can find saturated fats in foods such as dairy, eggs, red meat and
some seafood.
`While saturated fat cant be put on our good fat list, if consumed in reasonable doses
it wont cause lasting harm. In some ways, saturated fat cant be avoided, since youll
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notice from the list above that most of the foods mentioned were staples in most
bodybuilders diets. However, you can certainly limit your intake

III. Principles for optimum fat loss
Skipping or neglecting any one of these basic principles will lead you to failure,
which you certainly want to avoid.
I want you to be successful. I want you to be able to look in the mirror with
satisfaction, and know that youre looking better with every day that goes by. This is the
main reason why Ive put this list together for your convenience.

Eat 6 Meals a Day
I explained earlier why its so important to feed your body properly. Again, (and I
cant stress this enough) 80% of your progress will be directly related to your eating
habits.
If you want to be successful, you must learn to eat 6 meals per day, without fail in
order to keep your metabolism stoked, as well as giving your body the nutrients and
vitamins it needs to repair.

Eat Every 2 to 3 Hours
See a theme happening here? In order to eat 6 meals a day, you have to space those
meals out evenly throughout your day, which means eating every 2 to 3 hours, without
exception.
Making excuses not to eat will not get you the perfect body! Believe me, Ive heard
all of the excuses, and none of them fly with me. You may have a busy life, children to
watch, a sick friend, long hours at the office or a car thats on the craps, but if you truly
want a healthier, stronger body, youll find a way to eat throughout the day. Besides, by
eating 6 meals throughout the day, youll be better able to cope with the stresses of life.
After all, a well fed body and mind is better able to cope with stress than a
malnourished one.

Divide Your Proteins, Carbohydrates and Fats
Strategically
If youre targeting calories or protein intake, its not good enough to eat all of the
days requirements in just one sitting. You need to keep your body stocked in the raw
materials it needs to change your body. This ultimately means having to time your
meals, as well as timing how many macro-nutrients you consume at each and every
meal.



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Eat Enough Food!

Protein
To be slender, you should be consuming 0.7 gram of protein per pound of
bodyweight each day evenly spaced out over 6 meals.
Example: a 200 lb. man should eat between 140 grams of protein per day.
Eating approx. 23 grams of protein per meal (6 meals)
(pag bodybuilder or nagpapamuscles 1gram to 1.5 grams, please feel free to increase
protein kung gusto maging macho-mami kamil; or decrease if you want)

Carbohydrates
Your carbohydrate intake will vary depending on your training goals. If your goal
is to get bigger and gain muscular size then youll need to eat upwards of 3 grams of
carbohydrates per pound of bodyweight per day and maybe more depending on your
individual metabolism. If your goal is to lose bodyfat and get leaner then youll need to
eat around 1 1.5 grams of carbohydrates per pound of bodyweight daily.
Example: a 200 lb. man should eat between 200-300 grams of carbs per day.
(again please feel free to increase or decrease this depending on how you feel kamil)

Fat
Generally around a gram of fat per pound of bodyweight daily is a good
number to shoot for. It would be a good idea to also supplement your diet with fish oil
capsules.
Simply take a couple capsules with each meal. Studies have shown that taking 10
grams of fish oil per day can increase your metabolic rate by as much as 400 calories per
day!
Example: a 200 lb. man should eat about 100 grams of fat per day.
(1 capsule lan ng fish oil itake mo. Sa umaga)

Drink Water
Your body is made up of mostly water, and you need water just like you need air to
survive. Many people make the mistake of not drinking enough water, and then wonder
why they dont see the results they were looking for. Not only does your body need
water to stay hydrated, but it needs it to flush the toxins from your system.

Avoid Junk Food
I shouldnt really have to mention this point, but its better to be safe than sorry, my
mother always used to say.
Junk food isnt good for you. If you havent met your caloric needs throughout the
day, consuming junk food in an attempt to make up for it is not a good move. In fact, its
metaphorically committing bodybuilder suicide.
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And, I also wanted to mention that if you try to convince yourself that certain junk
foods, such as cookies, NOODLES, MILKTEA, popcorn or potato chips arent that bad for
you, think again.
All of those things are full of trans fats and processed garbage. None of them have
any nutritional value, and your body will respond by packing on some more fat, as
opposed to lean muscle.
I cant emphasize enough the importance of making good decision when it comes to
your diet. Junk food, while admittedly tasty, is definitely not on the list of good
decisions!