Hi Ray. Thanks for your emails helping me with my diet plan. Your enthusiasm for my success shows through the “cold” email medium. This helps me a great deal and I really appreciate this.

Some background for you so you know where I’m coming from:
While I am excited about starting your fat to fit program, I am somewhat anxious because this is uncharted territory for me (not only a change in working out but how I change my life to live a healthy lifestyle).

My gym school gym experience (competition focused not lifetime fitness oriented) was not the best. So I disliked exercise for a long time (even though I would have benefitted from lifetime fitness gym exercises (burpees, pushups, etc.), until I got some iron in my hand after college. But my weight training came from the magazines and books without any particular focus and inconsistent results. Read the rest of this entry »

Bookmark It

Everybody loves stir-fry! There is a ginger flavour from the dressing that is super! This is a good one for making a double or triple recipe and keeping it in your fridge. This way when you are really hungry you can still stick with your diet by eating already prepped food right from the fridge. 

Prep Time: 10 minutes - takes 20 minutes total

Ingredients:

• 1 pound (500 grams) boneles beef sirloin steak, cut into thin strips.
• 2 tsp minced garlic
• 1 package of frozen stirfry vegetables (750 grams) (or cut your own)
• Half cup of Kraft Asian Sesame Dressing
• Quarter cup of lite soy sauce
• 3 cups of hot cooked long grain rice (brown is best for getting a six pack, not flavour!)

Read the rest of this entry »

Bookmark It

I picked up your Body Transformation book on Monday at the gym.
I am reading through making notes (YES I am going to get there this week)
 
I am on the section of calculating calories …..
I will give you my calculations I can’t seem to figure out the grams for the carbs..
 
weight 109 kg
height  147 cm
age 47 (old) ha ha
the total calories I came up with was 1763
the fat grams I came up with is 37 grams
the protein 240 grams
carbs …. ???? 
help    ..

(*note from Ray – I have not personally checked these carbohydrate, fat, protein and calorie totals)
 
2 more questions.. once I have this figured out I can figure out an eating plan I can stick with
its the eating 5 to 6 small meals through the day .. I work an evening job and the way I figure it  according to your book I should have consumed most of my calories by the time i get to my desk job (typing in a law office) 4 pm to 11 pm.. monday to friday….
 
So this leaves me to the question I just need a trainer to review those  (I only need a trainer like once a month so I could refresh the exercises every 4 weeks) .. I need to loose 100 lbs well at least 1 to 100lbs .. I have really sore knees (probably cuz of the weight I am carrying on my stomach and buttock) .. I like your book it’s easy to read.. I’ve read the fear motivation section at least 3 times now.. Alot of it is a “hard pill of truth to swallow” ..GULP… 
 
Muscular adaptation /recovery workout list you have on page 51 … I am not keen on the bench press as I did those before and I  just didn’t like them..  I was wondering could I split those up …. do chest and shoulders and back (like upper body one day ) rest day (next day lower body weights) rest (upper body) etc…..
 
I really appreciate your advice and THIS TIME I gotta loose it… no more excuses … I got new clothes this fall and some of them well … they don’t fit.. (sniffles) and I wanna look good come xmas office party this year.

================== RAYS ANSWER===========
You missed step number 4 in figuring out your carbohydrates. Go back and read that part. All you do is subtract your fat and protein calories from the total calories and you are left with your carbohydrate calories which you then divide by 4 on this particular plan.

Yes you can split up the workout routine that way if that’s what it takes to get you in there. Remember that just because you don’t like something doesn’t mean it’s a good enough reason not to do it. Having said that, there are a ton of pushing exercises that can replace the bench press. Pushups on your knees is the first one that comes to mind and dips in the machine are another.

Work hard on this and you can lose 30 lbs by Christmas. If you would like I will have a personal trainer call and set up an appointment with you.

Bookmark It