Selenium tutorial

1. I’ve foundthistobe especiallytrue asyougetleaner.If you’re overweightorobese,youcangetaway
withsomethingcloserto1.6 to 1.8 grams of proteinperkilogramof bodyweight,butif you’re tryingto
go from10% to 6%, youwill dobetterwitha higherintake.So,if you’re around15% bodyfat (men) or
25% (women) orless,Irecommendyougowith1.2 grams of proteinperpoundof body weight.If you’re
higher,youcan go with1 gram per poundof bodyweight.
Eat carbs 30 minbefore workoutand30 minsafterworkoutsuch as banana,rice milk,instantoatmeal,
bakedpotatoand fruits.
Belowisa listof commonsnack foodswithcorrespondingaverage GIscores.The GIscores varya bit
frombrand to brand,but not bymuch. Stayaway fromthese carbs at all costs.(The following
informationissourcedfromthe Universityof Sydney,the Universityof Harvard,andLivestrong.com.)
FOOD GI White breadbagel 72 Corn chips63 Pretzels83 Candybar 62-78 Wheator corn cracker 67-87
Rye cracker 64 Rice cake 78 Popcorn72 White rice 64 Pizza80 Raisins64 Whole wheatbread71 White
bread70 Baguette 95 Englishmuffin(white bread) 77Bakedpotato 85 Muesli 66
Evencertainfruits,suchas watermelonanddates,are badsnack foodsbecause of where theyfall on
the glycemicindex.If you’re unsureaboutacarb you like,lookitupto see where itfallsonthe glycemic
index.If it’sabove 60, justleave itoutof your mealsthataren’timmediatelybefore orafterworking
out.
Fruitswidelyrecognizedasthe healthiestare apples,bananas,blueberries,oranges,grapefruit,
strawberries,andpineapples.14Vegetablesoftenrecommendedasthe healthiestare asparagus,
broccoli,spinach,sweetpotatoes,tomatoes,carrots,onions,andeggplant.
For 171 pound
Total cal 2650
205 gr protein= 820 cal
59 gr fat= 472 cal
340 gr carb = 1358 cal