E Quadrant - Eating

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 E Quadrant - Eating Supportively for Fitness and Weight Loss

SSPX3005    SSPX3051    SSPX3061    SSPX3193    SSPX3401  


Choose Your Path: Approximation Method or Calculation Method (explained page 278 of book)  

Learn how to customize for you individually what you eat, how much you eat and how often you eat, so you can maintain energy and health as you don't eat too much to gain body fat - but just the right amount to only lose your body fatand not your healthy lean metabolism boosting muscle!


Eating correctly is a very important component in the synergy of The Fitness Quadrant. We learn to eat synergisticly -in synergy with the the other 3 quadrants, and supportively - in support of creating a fast metabolism. Healthy effective weight loss and fat loss are totally explained in detail. For those of you you that want to keep things simple, there are easy approximation techniques for you to follow for eating the right amounts of food and at the right times. For those of you that would like to be detailed and figure it all out there are detailed formulas using bodyweight, lean body mass, proteins, starchy carbs and fibrous carbs to get it exactly right. The concepts of caloric balance and lifestlye changes are also explained for maximum results. Blood sugar charts make fat loss very simple to understand.

 

A Few Exerpts from the book:

 

                              

How Often Should We Eat?

If the body is not fed with a small balanced digested meal no further apart than approximately every 3 hours maximum, the stomach empties and the metabolism will turn catabolic and the body feed upon itself and cannibalize existing lean, mainly muscle, to keep itself alive replacing life supportive cells like heart cells and the like, resulting in lean loss and increased aging. By eating an individually proportioned balanced meal, or feeding, every 3 waking hours we keep our bodies continually fueled so we can become healthier through time. As we stimulate with exercise and grow healthier and stronger in between workouts. We should graze like a lean Elk, but not gorge like a fat Bear.

 

The Fitness Quadrant book shows you how in detail to safely and effectively lose weight, and 3 blood glucose charts are explained in detail. This is one of the 3 charts from the book for losing body fat with creating ideal bood glucose levels:

 

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -                              

HIGH                               

                                       

STORE FAT, BURST OF INFLAMATION, INSULIN RUSH, GLUCAGON DROPS                                              

                                                                                                                             

                                              

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

                                                   

LOSE FAT                                                        

                                                                                                                                                           

 IDEAL                                                                                             

                                                                                                                   

GAIN LEAN                                                                                                      

                                                                                                                               

- - - - - - - - - - - - - - - -•- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  •- - -                                                               

                                                                                                                                

                                                                                                                                   

LOW                                                                                                                           

                                                                        

LOSE LEAN MUSCLE, LIPOPROTEIN LIPASE INCREASE            

.  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .

time →                                                                                                     

                              meal 1      meal 2      meal 3      meal 4       meal 5     meal 6                

sleep →         awake →                                           sleep    

 

 

                                         

How Much Water Should We Drink?

We consider water to be in the E Quadrant due to the fact that it is something, as with food, that we take into our bodies. Water should be customized to our bio-individuality. One method is to multiply our body weight by .55 to determine how many daily fluid ounces we are to consume. Not enough water, chronic dehydration, can cause muscle cramps.

 

 

Here is what you will get when you purchaseThe Fitness Quadrant book. Following is a list of the Table Of Contents from this section of The Fitness Quadrant book:


E Quadrant – Eating
  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .   

Synergistic Eating . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

 

What To Eat, How Much To Eat, and When To Eat…………………………….…….

All Calories Are Not Equal……………………………………………………………......

Metabolism: Catabolic and Anabolic………………………………………………..…..

How Often Should We Eat?…………………………………………………………....…

How Much Water Should We Drink?……………………………………….………...…

Is There A Best Time To Drink Water?……………………………………………….....

Rate Of Food and Drink Intake + Quantity…………………………………………...….

Food Flow -  3 Stages Of The Movement Of Food:………………………………….....

Add A Lean Protein With A Complex Carb – Fats Are Built In………………….........

We Eat Protein For Cell Repair And Carbs For Energy……………………………..….

What To Eat First In A Meal? 3 Basic Ways:…………………………………………...

Protein First, Then Fibrous Carb, Then Starchy Carb………………………………......

Protein First, Then Starchy Carb, Then Fibrous Carb…………………………………..

Negative Choices And Their Consequences…………………………...…………….....

Avoid Eating Bad Fats – Saturated And Hydrogenated…………………………….....

The Thermic Effect Of Foods……………………………………………………..…...…..

Cycle or Variable Eating…………………………………………………………….….......

Cheat Day……………………………………………………....……………………............

Caloric Cycling For Fat Burning………………………………………………….....….….

Normal FQ Day vs Higher Protein/Lower Carb Day……………………………..…..…..

Caloric Balance……………………………………………………………………........……

Adjust Calories For Individual Days And Events……………………………...……..…

Activities And How Many Calories Burned Per Minute………………………………..

Avoid Simple Sugars, Eat Complex Carbs………………………………………....…..….

Carbohydrates Are Essential……………………………………………………....……....

Carbohydrates - The different Types……………………………………………..…..…..

Fruits……………………………………………………………………………...........……..

What About Alcohol?…………………………………………………….......…………….

Carbohydrates - The Glycemic Index and Glycemic Load……………....…………….....

The Glycemic Index………………………………………………...………….….........…….

Making The Carbs As Low Glycemic As Possible………………………….....…………

Food As Fuel Blood Sugar/Glucose Charting……………………………….....…………

The Healthy Effects Of Ideal Blood Glucose Levels……………………….....………….

Spiking Blood Sugar (Glucose) Too High……………………………………..........……..

Crashing Blood Sugar (Glucose) Too Low…………………………………......…………

An Ideal Day Without Exercise – An “R” Rest Day………………………....…………..

DAILY BLOOD SUGAR LEVELS………………………………………….…...........……..

An Ideal Day With Anaerobic Exercise…………………………………….......………….

DAILY BLOOD SUGAR LEVELS WITH EXERCISE……………………..........………....

What Not To Do – How Fat Is Stored:……………………………………….....…………

DAILY BLOOD SUGAR LEVELS………………………………………….…............……..

Meal Timing – When and What To eat…………………………………….....……….......

Meal Timing Phase 1: Pre-Anaerobic - Build Energy…………………….....……….……

Meal Timing Phase 1: Pre-Cardio – Reduce Glucose……………………….....…….……

Meal Timing Phase 2: During Cardio & Anaerobics………………………………...........

Meal Timing Phase 3: After Workout - Anabolic Growth………………………….....….

Timeline Examples:………………………………………………………………...........….…

Strategic Eating…………………………………………………………………….........……

Goofed?……………………………………………………………………………...........…...

Feel Your Energy Waves……………………………………………………........………….

Blood Sugar Is Our Gauge………………………………………………………........……...

 ..

Choose Your Path:

Approximation Method or Calculation Method…………….………….

Two Types Of Meal Plans: Approximation & Calculation……………………..…....…...

Approximation……………………………...……………………….………...…..........….….

Technique 1:…………………………………………………………………….........……….

Technique 2:…………………………………………………………………….........……….

Calculation……………………………..……………………………..………..........………...

Calculation Based On Lean Body Mass…………………………………......……………..

Calculation Based On Total Body Weight…………………………………......…………..

Determine Your Daily Caloric Percentages……………………………….….......…...…….

Results Of Macronutrient Imbalances………………………………………......….……….

Synergistic Eating………………………………………………………………..........……....

Protein Sparing…………………………………………………………...…………...........….

Combine A Lean Protein With A Starch Carb And A Fibrous Carb For Every Meal.…

Lean Proteins & Starch Carbs & Fibrous Carbs……………………………………......…..

Vegetarian Meal Combinations With Complete Proteins…………………………....……

Complementary Vegetarian Protein Sources……………………………………….….........

Vegetarian Protein + Starchy Carbs + Fibrous Carbs…………………………….......……

Create A Complete Protein By Combining Complimentary Proteins:……………...…..…

Supplements As Meal Replacements……………………………………………......……....

“Snacks” Must Also Contain  Protein + Carbs…………………………………........….…

Use A Calorie Counter To Determine What & How Much………………………...….….

Control Your Body Composition………………………………………….…….….......……

How Much To Eat? Put your self in your future………………………………….....……..

Choosing Food  - Reading Labels Realistically………………………………….......……..

Low Fat………………………………………………………………………..……..........…....

Fat Free…………………………………………………………..………….…..........………...

Low Sugar or Lower Sugar………………………………………………........……..……….

Net Carbs………………………………………………………………….........……..……….

Focus On The Ingredients!………………………………………………......………..……..

Choose Wisely – Now That You Know………………………………….....………..……..

Eating Log………………………………………………………………..........………

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Copyright 2017, Steven Costello

To contact Steve, send an email to: livelongernow@yahoo.com

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