peakhandout-kirtlandafb [read-only] · 2016-08-22 · training effect. workout x x pre-workout...
TRANSCRIPT
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TheJoeDillonDifference.com
ProducingPeak
Performance
regain your edge
310-740-2473
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improved blood panel Less or no Rx drugs More energy Less body fat / more muscle Sounder sleep Sharper memory Healthier back
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optimal animal protein
optimal animal fat
low carbohydrates
High Performance Lifestyle
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measurable results: weight waist (tape measure at navel)
navel skinfold (skinfold caliper)
thigh skinfold (skinfold caliper)
ketones (Ketostix)
fasting glucose (home blood test kit)
blood pressure (home b. p. cuff )
comprehensive blood tests
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insulin
glucagon
cortisol
Hormonal Health
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stores fat
blocks fat burning
raises inflammation
raises LDL (bad) cholesterol
raises blood pressure
insulin
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animal protein releases it
burns fat
builds muscle
lowers inflammation
lowers blood pressure
glucagon
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stress releases it
stores fat
burns muscle
raises inflammation
raises blood pressure
cortisol
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Sodium optimal 4-6gm
Risk of death or cardiovascular event
Sodium excretion
Study: 17 countries, over 100,000 people
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Cholesterol health (statin free)
Total Cholesterol (180-220)
HDL (> 25% of total, higher is better)
LDL (<100, fluffy benign kind)
VLDL (<20, function of triglycerides)
Triglycerides (<100, lower is better)
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only 3 categories:1. Protein2. Fat3. Sugar (carbs)
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Bread, Rice, Beans Sugar=
All carbohydrates Sugarare
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Nutrition FactsOrange JuiceServing size = 8 ounces
Calories per serving = 110
Grams % of Calories
Fat 0 Fat 0%
Carbs
Protein Protein
Carbs27
0
100%
0%
Nutrition FactsCoca ColaServing size = 12 ounces
Calories per serving = 140
Grams % of Calories
Fat 0 Fat 0%
Carbs 39 Carbs 100%
Protein 0 Protein 0%
orange juice is pure sugar
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These hurt your performance
Chronic inflammation Excess body fat Smoking Alcohol Chronic dehydration Unstable blood sugar / over-carbing Sedentary lifestyle / over-training Chronic exhaustion Andropause / menopause
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optimize water intake
current body weight divided by 2= ounces per day
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Hydration suggestions Distilled water Filtered water Spring water Sparkling water Tap water Herbal teas Decaf coffee / Decaf tea
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hurts performance alcohol juice sodas sports drinks excess caffeine
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animal proteins are essential for performance
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one gram of animal protein per pound of body weightper day
animal protein
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suggested animal proteins 100% whey protein isolate powder whole eggs (fried in butter)
wild game (venison, buffalo, moose, elk)
beef, pork, lamb, veal turkey & chicken (white meat, dark meat, skin)
fish (including canned tuna)
Hamburger shellfish
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Omega 3
Molecularly distilled
Fish oil capsules
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whole eggs (including yolks)buttersaturated fatcoconut oilfull-fat dairy
Fats to Perform
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Noessentialcarbs
reminder
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C-Reactive Protein <.5
inflammation
insulinsugars grains legumes alcohol
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C-Reactive Protein: <.5Fasting Insulin: 6-27Fibrinogen: 200-300Hemoglobin A1c: <4.5%
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sub-par low “T” performance
loss of ambition
loss of sex drive
sad, depressed
fatter, flabbier
senior moments
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DHEA: 400-500
Total Testosterone: 241-827
Free Testosterone: 25-35
Estradiol: 10-30
Progesterone: 3.8-5.2
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TSH .35-2.1
T3 2.8-3.2
T4 4.5-12
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Male Body Composition Results
Average MaleAge = 55
Weight = 200 pounds
Body Fat = 26.49%
Fat Weight = 52.98 pounds
Lean Mass = 147.02 pounds
Ideal weight = 172.96 pounds
Metabolic Rate = 2021 calories
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Men = 15% or less
Women = 22% or less
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Body Fat for athletes
Men = 6-12%
Women = 12-18%
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you might be over-carbingDiabetic
Depressed
Fat
Tired all the time
Hungry all the time
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Keep your house clean
Create a Peak Performance environment
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Peak Performance lifestyle
75% Nutrition
20% Exercise
<5% Supplementation
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high performance nutrition
45% animal protein
45% animal fat
10% slow carbs
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meat-fish-poultry-eggs
vegetables
fruit
butter-animal fat-coconut oil
nutsAvoid:-sugars-grains-legumes
eattoperform
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of animal protein& animal fat
of leafy greenvegetables
+
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Healthy carbs (lowest glycemic load)
leafy greens: unlimitedor
vegetables: 2 cupsor
whole fresh fruit: 1 cup
of animal protein& animal fat
after
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2 cups of coconut milk, or, whole milk
2 scoops 100% whey protein isolate
optional:1 piece of fruit or 1 cup frozen fruit
TheJoeDillonDifference.com
Joe Dillon Shake
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SuperCompensationPhase
Baseline
Recovery Phase
Time
Over Training
Workout
FatiguePhase
Training Effect
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Workout X Xpre-workout post-workout
3 hour anabolic window of opportunity
X½ shake
Shake+
meal
Kick start recovery
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Fat Burning60%
75%
panting only burns muscle & sugarCalories Burned
You only burn fat when you can breathe through your nose
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Where you burn fat
220 – age = maximum heart rate
Max HR X 75% = upper limit
Max HR X 60% = lower limit
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pump & walk
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chest flyes
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pump & walk
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lateralraises
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pump & walk
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overheadpresses
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pump & walk
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Repeat this cycle over and over throughout your 30 minute walk.
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how to progress (1-5 pounds)Week 1 = 25 repetitions per set
Week 2 = 30 repetitions per set
Week 3 = 35 repetitions per set
Week 4 = 40 repetitions per set
Week 5 = 45 repetitions per set
Week 6 = 50 repetitions per set Note: Add just one pound every 6 weeks
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how to progress (6-8 pounds)Week 1-2 = 25 repetitions per set
Week 3-4 = 30 repetitions per set
Week 5-6 = 35 repetitions per set
Week 7-8 = 40 repetitions per set
Week 9-10 = 45 repetitions per set
Week 11-12 = 50 repetitions per setNote: add just one pound every 12 weeks
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Joe Dillon Shake2 cups of coconut milk, or, whole milk
2 scoops 100% whey protein isolate
optional:1 piece of fruit or 1 cup frozen fruit
TheJoeDillonDifference.com
Kick start recovery
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chronicexhaustionis aperformance killer
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chronicexhaustionmakes us fat.
insulin
cortisolraises both:
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Sleep to Perform
7-9 hours sleep per nightkeep room coolavoid going to bed hungryavoid TV in bedroomregular sleep schedule
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Safe and effective
MelatoninOne 3 mg capsule: sustained release
Take with your pre-sleep meal
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multi-vitamin
multi-mineral
link at TheJoeDillonDifference.com
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3,000mg vitamin C+400iu of vitamin E
link at TheJoeDillonDifference.com
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1 Water
½ body weight in ounces of
water per day
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2 Nutritiona) Shake for breakfast
b) protein/fat + greens
c) Shake after workout
d) protein/fat + greens
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3 ExerciseWalk with light hand weights
for 30 minutes,
3 times a week
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4 Sleep
7-9 hours each night
Cool room
Avoid going to bed hungry
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5 Measure weekly1. weight
2. waist
3. navel skinfold
4. thigh skinfold
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