the skinny-fat solution - soldier 3.0 - (3) quick reference guide [2014]

8/16/2019 The Skinny-Fat Solution - Soldier 3.0 - (3) Quick Reference Guide [2014]

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SOLDIER 3.0(3)

TRAINING +

NUTRITION QUICKREFERENCE GUIDE

A piece of The Skinny-Fat Solution

by and © a nthony m ychal of anthonymychal.com

http://anthonymychal.com/http://anthonymychal.com/http://anthonymychal.com/


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And now it’s time for the part where I cover my legal behind

All rights reserved. No part of this work may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or by any information

storage or retrieval system, without the prior written permission of Anthony Mychal.

And let’s get serious: this book is not a substitute for medical or professional health and/or

fitness advice. Please consult a qualified health professional prior to engaging in any exercise.

The content here is intended for informational and entertainment purposes only. Talk to the old

health care professionals that can better direct the application of the materials to your specificcircumstances. Never disregard their expertise regardless of what you read in this text or

through my website. The author, any contributors, publisher and copyright holder(s) are not

responsible for intestinal spillage, vomiting, asthma, banana crusades, adventures in

sadomasochism, or any other adverse effects associated with any use of this work. In other

words, there is no possible way you can sue me from reading or putting into practice anything

within these pages or on any of the websites associated with Anthony Mychal.

Affiliate disclaimer: Throughout this resource, I may make use of affiliate links. Affiliate links

have a unique tracking code that identifies me as a referrer, so I make crumbs of money any

time you click through and purchase. Someone’s gotta’ pay for the big guy’s coffee, right? If you

aren’t a fan of this, feel free to search for the products listed and buy with the original link. But I

appreciate the token of support and appreciation if you buy through my link.

Fonts used: homestead, bebas neue, triforce, carroserie, saiyan sans

Edited by: Lander M. Kerbey

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WARM-UPBASIC WARM-UP

Think: head to toe, joint to

limb, gentle to strong.

JOINT:

• Neck rotations

• Shoulder shrugrotations

• Elbow bends and

beaters

• Wrist rotations

• Trunk rotations and

twists• Hip rotations

• Knee bends and beaters

• Ankle rotations

LIMB:

• Shoulder and chest

swings x 10 per position

• Front, back, and sideleg swings x 10 per

position

SKIPS:

• Butt kicks x 10 s• A-skips x 10 s

• High knees x 10 s

• B-skips x 10 s

N o t e s :

Run through the joint work

once. Do as many as needed

until you feel good. Run

through the limb and skipping

work two or three times.


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POSTURE INTO THEWARM-UP

POSTURE PROGRAM:

5-10 quality Y raises, holding the top for 3-5 seconds

30 second thoracic extension stretch

30 second pec minor stretch (each side)

Repeat the above 3-5 times


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Moving Into a Specific Warm-up

After the joint rotations, limb swings, and skipping sequence, you’re off into a

more specific warm-up. Unless you want to do extra to get loose. If you have

your own warm-up that you enjoy (maybe riding the bicycle for a few minutes)

that’s fine.

What you should always do is, after your main warm-up, move into a specific

warm-up for your next exercise. So if you’re doing squats with 135 pounds(60kg), you wouldn’t just throw 135 pounds on the barbell and start squatting.

You’d hit a specific warm-up first. Maybe 10 bodyweight squats, 10 squats with

the empty barbell (20kg), and them some squats with 95 pounds (43kg).

Doing heavy pressing? Maybe do a few sets of push-ups before moving to the

empty bar before moving to some warm-up sets. The full gist of the warm-upshould be ingrained within you by now, but this is my feeble reminder.


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THE TRAINING

PROGRAM


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DAY A A) Money hinge: Conventional deadlift – [4 x 5] 1 x 3-5 • Work up to a max set of 3-5 reps

A2) Graceful BW: Perfect push-up

• Do an easy amount of reps in between each set of the money hinge

B1) Smooth squat: Front squat – [1 x 5] 3 x 6-8

•

Work up to three sets of 6-8 reps, keeping the workload lower than a max level

B2) Graceful BW: Perfect chin-up

• Do one or two reps in between each set of squats. If you can’t yet do one rep, go for a

rocket wing hold for five seconds. (Rocket wings are explained in the Fundamental

Movement Guide.)

C1) Calves: Donkey calf raise (or any calf exercise) – 2 x 20

• Do slow reps, focus more on feel

C2) Gymnastics Abs Circuit – 4 exercises, 10-20 reps each


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DAY B A1) Vertical pull: Chin-ups – Ten consecutive reps or [2 x 5] 3 x 5-6 • If you can’t yet do five, work to ten consecutive repetitions

• If you can do five, add weight and work up to three sets of 5-6 reps

A2) Horizontal press: 30° incline press – [2 x 5] 3 x 5-6

• Work up to three sets of 5-6 reps

B1) Smooth curl: Barbell curls – 3 x 8-10

• Work up to three sets of 8-10 reps, keeping the workload lower than a max level

B2) Smooth press: Unilateral floor press – 3 x 6-8



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DAY C A1) Money squat: Back squat – [4 x 5] 1 x 5-8 • Work up to a max set of 5-8 reps

A2) Graceful BW: Perfect chin-up

• Do one or two reps in between each set of squats. If you can’t yet do one rep, go for a

rocket wing hold for five seconds.

B1) Smooth hinge: Romanian deadlift – [1 x 6] 3 x 6-8


B2) Graceful BW: Perfect push-up

• Do an easy amount of reps in between each set of the money hinge

C1) Calves: Donkey calf raise (or any calf exercise) – 2 x 20

• Do slow reps, focus more on feel

C2) Gymnastics Abs Circuit – 4 exercises, 10-20 reps each


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DAY D A1) Vertical pull: Pull-ups – Ten consecutive reps or increase max reps• Work up to 10 consecutive repetitions

• Once you can do 10 consecutive repetitions, push for a higher one set max

A2) Vertical press: Overhead press – [2 x 5] 3 x 5-8

• Work up to three sets of 5 to 8 reps

B1) Smooth pull: Inverted rows – 3 x 8-10


• Use more difficult variations when the workload gets easy

B2) Push-ups – 3 x 8-10


• Use more difficult variations when the workload gets easy


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ADDING EXTRA FATLOSS WORK ON TOP:

Jump rope for ten-twenty minutes posttraining on upper body days, sprint for

twenty minutes on lower-body training days.

Walk on rest days. Walk to get fresh air asmuch as possible.


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THE COOL DOWNYou have three stretches to focus on. The dislocates are an all-at-once blitz, andrather fatiguing. Do them last, and do all thirty consecutively. For the bridge, I

recommend getting twenty quality repetitions. For the super hip stretch, I

recommend holding at least each leg for two minutes. Putting it all together,

here’s what you can work with.

• Bridge push-ups x 10

• Super hip stretch x 1-2 minutes per leg

• Bridge push-ups x 10

• Super hip stretch x 1-2 minutes per leg

• Dislocates x 30-50

All in all, you’re looking at about fifteen minutes of work. Not bad. And you’ll feel

like a new person when it’s all said and done. This will serve you throughout your

adventure.


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NUTRITION CLIFFNOTES1. THE PROTEIN CORE

• One pound of meat or fish

(the leaner the better)

• Two scoops of plain,

unflavored whey protein

• Two or three eggs

• Bowl of cottage cheese

2. THE STARCH STEP

• One piece of fruit

• Two-three cups or

“servings” of carbohydrate

split among whatever

sources

3A. FAT POTENTIAL

• Less extra fats if you eat

fattier meats

• Little bit of extra fats

(avocado, small portion of

nuts) if you eat leaner

meat

3B. THE HUNGER CURE

• As many non-starchy

cruciferous veggies and

berries as you need for

satiety. Need more satiety,

more lean protein on top.


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JUST A TINY BIT MORE SPECIFIC

A) Get one gram of protein per pound of bodyweight, and for you metricfolk that’s 2.2 grams of protein per kilogram of bodyweight

If you don’t know where to start, have a fist sized serving of protein at every

meal—protein rich sources are usually meat, so you’re looking at a fistful of some

kind of meat. Go leaner when possible.

No meat? Make use of protein powder and eggs. One 70cc scoop of protein will

deliver about 25 grams of protein, which is around the fistful of meat. One egg is

usually 6-7 grams of protein, which is considerably less.

B) Use hunger voodooI’m convinced that being overly hungry when losing fat is an idea that comes

from people that do it wrong. Want to still feel rather full and be in fat loss mode?


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Tank lean protein (like white chicken and turkey) and raw non-starchy vegetables.

Few things will fill you up more, and few things will be better on the fat loss

quest.

C) Have one “serving” of fruit

This will likely be one “piece” if the fruit is nifty and handheld like an apple,

banana, orange, mango, and you get the idea. If it’s not, ball park one cup of the

fruit. In other words, cut the pineapple into one inch by one inch cubes, throw

them into a measuring cup, when you get to one cup, that’s your serving.

D) Have 2 CUPS starchy CARBS

The overall goal here is to have somewhere in the neighborhood of 60-80 grams

of carbs. This most often will be two “cups” of starchy carbs. If you dice up a

potato, one will likely fit into one cup. Using this logic, you can get around two

potatoes. If this cup logic is funky, simply look at the nutrition facts. The less

processed the better.

E) AS MANY VEGGIES AND BERRIESHungry? Go wild on non-starchy vegetables and thin skinned berries. As many as

you want.


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If you aren’t losing fat, then...

' 'Critically evaluate how many secret fats you’re eating.• Are you cooking in fat (oils, butter)? How is that adding up?• Are you eating fatty meats regularly?• Fatty protein extras regularly?

Critically evaluate how many carbohydrates you’re eating.• Are you eating highly processed carbohydrates that carry great caloric load

(added sugar) or are easy to eat in abundance? Hint: Cereal and donuts areeasier to eat than potatoes.

Critically evaluate how your body is responding to food.• If you’re tanking dairy, and feeling bloated every second of the day, you need

to make adjustments. (More on this in chapter _ tk.)

Critically evaluate your beverages.• The only things you should be drinking are water, black coffee, and

unsweetened teas. Ditch artificially sweetened junk.


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GLYCEMIC LOAD OFFOODSA glycemic load below ten is considered small. Keep in mind that you have to

consider the ingredients. Lots of food on this chart have undisclosed ingredients.

Also keep in mind, pairing food reduces glycemic load.

FOOD Glycemic index (glucose =100) Serving size (grams)

Glycemic load perserving

BAKERY PRODUCTS ANDBREADS

Banana cake, made with sugar 47 60 14

Banana cake, made withoutsugar

55 60 12

Sponge cake, plain 46 63 17

Vanilla cake made from packetmix with vanilla frosting (BettyCrocker)

42 111 24

Apple, made with sugar 44 60 13 Apple, made without sugar 48 60 9

Waffles, Aunt Jemima (QuakerOats)

76 35 10

Bagel, white, frozen 72 70 25

Baguette, white, plain 95 30 15

Coarse barley bread, 75-80% 34 30 7


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kernels, average

Hamburger bun 61 30 9

Kaiser roll 73 30 12

Pumpernickel bread 56 30 7

50% cracked wheat kernelbread

58 30 12

White wheat flour bread 71 30 10

Wonder™ bread, average 73 30 10

Whole wheat bread, average 71 30 9

100% Whole Grain™ bread(Natural Ovens)

51 30 7

Pita bread, white 68 30 10

Corn tortilla 52 50 12

Wheat tortilla 30 50 8

BEVERAGES

Coca Cola®, average 63 250

mL

16

Fanta®, orange soft drink 68 250mL

23

Lucozade®, original (sparklingglucose drink)

95±10 250mL

40

Apple juice, unsweetened,average

44 250mL

30

Cranberry juice cocktail (Ocean

Spray®)

68 250

mL

24

Gatorade 78 250mL

12

Orange juice, unsweetened 50 250mL

12

Tomato juice, canned 38 250mL

4

BREAKFAST CEREALS AND


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RELATED PRODUCTS

All-Bran™, average 55 30 12

Coco Pops™, average 77 30 20

Cornflakes™, average 93 30 23

Cream of Wheat™ (Nabisco) 66 250 17

Cream of Wheat™, Instant(Nabisco)

74 250 22

Grapenuts™, average 75 30 16

Muesli, average 66 30 16

Oatmeal, average 55 250 13

Instant oatmeal, average 83 250 30

Puffed wheat, average 80 30 17

Raisin Bran™ (Kellogg's) 61 30 12

Special K™ (Kellogg's) 69 30 14

GRAINS

Pearled barley, average 28 150 12

Sweet corn on the cob,average

60 150 20

Couscous, average 65 150 9

Quinoa 53 150 13

White rice, average 89 150 43

Quick cooking white basmati 67 150 28

Brown rice, average 50 150 16

Converted, white rice (UncleBen's®)

38 150 14

Whole wheat kernels, average 30 50 11

Bulgur, average 48 150 12

COOKIES AND CRACKERS

Graham crackers 74 25 14


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Vanilla wafers 77 25 14

Shortbread 64 25 10

Rice cakes, average 82 25 17

Rye crisps, average 64 25 11

Soda crackers 74 25 12

DAIRY PRODUCTS AND ALTERNATIVES

Ice cream, regular 57 50 6

Ice cream, premium 38 50 3

Milk, full fat 41 250mL 5

Milk, skim 32 250mL

4

Reduced-fat yogurt with fruit,average

33 200 11

FRUITS

Apple, average 39 120 6

Banana, ripe 62 120 16Dates, dried 42 60 18

Grapefruit 25 120 3

Grapes, average 59 120 11

Orange, average 40 120 4

Peach, average 42 120 5

Peach, canned in light syrup 40 120 5

Pear, average 38 120 4

Pear, canned in pear juice 43 120 5

Prunes, pitted 29 60 10

Raisins 64 60 28

Watermelon 72 120 4

BEANS AND NUTS


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Baked beans, average 40 150 6

Blackeye peas, average 33 150 10

Black beans 30 150 7

Chickpeas, average 10 150 3

Chickpeas, canned in brine 38 150 9

Navy beans, average 31 150 9

Kidney beans, average 29 150 7

Lentils, average 29 150 5

Soy beans, average 15 150 1

Cashews, salted 27 50 3

Peanuts, average 7 50 0

PASTA and NOODLES

Fettucini, average 32 180 15

Macaroni, average 47 180 23

Macaroni and Cheese (Kraft) 64 180 32

Spaghetti, white, boiled,average

46 180 22

Spaghetti, white, boiled 20 min,average

58 180 26

Spaghetti, wholemeal, boiled,average

42 180 17

SNACK FOODS

Corn chips, plain, salted,

average

42 50 11

Fruit Roll-Ups® 99 30 24

M & M's®, peanut 33 30 6

Microwave popcorn, plain,average

55 20 6

Potato chips, average 51 50 12

Pretzels, oven-baked 83 30 16


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SOURCE:http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100

_foods.htm

The complete list of the glycemic index and glycemic load for more than 1,000 foods can

be found in the article "International tables of glycemic index and glycemic load values:

2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the

December 2008 issue of Diabetes Care , Vol. 31, number 12, pages 2281-2283.

An earlier version of this table appeared here: " International tables of glycemic index

and glycemic load values: 2002 ," by Kaye Foster-Powell, Susanna H.A. Holt, and Janette

C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition, Vol. 62, pages 5–

56.

Snickers Bar® 51 60 18

VEGETABLES

Green peas, average 51 80 4

Carrots, average 35 80 2

Parsnips 52 80 4

Baked russet potato, average 111 150 33

Boiled white potato, average 82 150 21

Instant mashed potato,average

87 150 17

Sweet potato, average 70 150 22

Yam, average 54 150 20

MISCELLANEOUS

Hummus (chickpea salad dip) 6 30 0

Honey, average 61 25 12
http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htmhttp://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htmhttp://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htmhttp://care.diabetesjournals.org/content/31/12/2281.longhttp://www.ajcn.org/cgi/content/full/76/1/5http://www.ajcn.org/cgi/content/full/76/1/5http://www.ajcn.org/cgi/content/full/76/1/5http://www.ajcn.org/cgi/content/full/76/1/5http://care.diabetesjournals.org/content/31/12/2281.longhttp://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htmhttp://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

the skinny-fat solution - soldier 3.0 - (3) quick reference guide [2014]

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