Get "Rickfit"!

Welcome to “Rickfit”

Nutrition Plan - Carb Cycling

Exercise Plan – Squat, Push, Lunge, Pull, Plank

My nutrition plan consists of 90 meals per month.

Included are 4-5 meals of 1000 calories of pizza (mine are on Saturdays),

9 meals of whatever you want ( I don't use these on junk food any more)

43 of whole food protein(meat), veggies, Carbohydrates (fruit and nuts)

43 of just whole protein(meat) and veggies only.

You should also include a protein shake after workouts.

On days that your workouts are more of the Cardio (running) type are the days that you should have the protein and veggy meals only. By eliminating the nuts and carbs on these days you will help you to not exceed 50 grams level of fructose intake. Our livers can only hold 50 grams and after that the excess will spillover to be stored as fat.

My recommended workouts are metabolic (squat-push-lunge-pull-plank) and can be done at different intervals. I use 50 seconds of intense reps followed by 10 seconds to get to the next exercise. A rest station (1 minute) is after the planks and can be used to “roll” on a medicine ball or foam roll to incorporate a stretch. The objective is to EXHAUST early! That part is your responsibility.

This is repeated 3 to 5 sets. I do 3 on Monday, 4 on Wednesday and 5 on Friday (F-5)

*walking on a treadmill at 3mph, 15 degree incline for 10 minutes can be substituted for running

I encourage lateral shuffles done in Tabata (20seconds-10second x 4 minutes) to complete the workout.

Squat – speed squats low enough to touch your butt on a chair and as fast as you can.

Push – push ups as fast and as many as you can for the full 50 seconds

Lunge – I like reverse lunges … stepping back and knee touches the floor ... alternate left/right

Pull – pull ups are the best … start by jumping up to help pull yourself up

Plank – elbows and toes with flat back … feel the tremor of truth!!

On the days that are weight lifting resistance training the carbohydrates and nuts are consumed. These will be used as energy and excess get stored in the muscle for energy.

My recommended lifting workout to start with is the 5x5. This is a great base program for major muscles. It is 5 reps for 5 sets of 5 barbell exercises (squat, overhead press, dead lift, bench, bent over rows) and 5 lbs are added each new day of your workout for each of the exercises. This will continue until there is a second “stall” which is when you are unable to complete all 5 sets of the 5 reps for a given exercise. Then 20% of the weight is removed and the program continues. When the second weight adjustment happens for a particular exercise the sets are reduced from 5 to 3.

Keys to success: eliminating sugar and grains!

Hydrate!!! .6 x body weight of water per day

Please note that corn and whole grain foods are no where on this list!