I often get questions on how to make a transformation, whether to gain muscle or lose fat. People are often looking for advice on diet, training, or supplementation. Truly, the transformation begins with a lifestyle change. To change your life, you've got to change the way you think. I love the example Rick Warren gives...
"Imagine riding in a speedboat on a lake with an automatic pilot set to go east. If you decide to reverse course and head west, you have two possible ways to change the boat's direction.
One way is to grab the steering wheel and physically force it to head in the opposite direction from where the
This is what happens when you try to change your life with willpower; you say, "I'll force myself to eat less...stop smoking... quit being disorganized and late."
And, yes, willpower can produce short-term change, but it creates constant internal stress because you haven't dealt with the root cause. The change doesn't feel natural. Eventually you give up and go off the diet.
There is a better and easier way: Change your autopilot; in other words, the way you think. "Let God transform you into a new person by changing the way you think." (Romans 12:2 NLT)"
Ask Dr. Halid): Dr. Halid, I'd like to detox before I start my fitness journey. What supplements would you recommend?
Ask Dr. Halid): Dr. Halid, I'd like to detox before I start my fitness journey. What supplements would you recommend?
Answer: "Detoxing" is not necessary. The liver, kidney, digestive system, spleen, lymph nodes work to remove "toxins" from the body. The best advice is to drink PLENTY OF WATER and get in all your vitamins and nutrients to promote normal functioning of these organs. If you ate your way into that situation with poor nutrition, you can always eat yourself out of it with good nutrition.
Ask Dr. Halid: "Hey doc, I'm lookin to loose my belly fat and love handles. You always say diet is important. What type of foods do you...
Ask Dr. Halid: "Hey doc, I'm lookin to loose my belly fat and love handles. You always say diet is important. What type of foods do you eat to loose weight??"Here's a list of acceptable foods. This list may seem boring at first glance but there are plenty of recipes that include these types of foods. Check out bodybuilding.com 's recipe section for ideas.
Tuna or most any fish.
Eggs (especially the whites).
Chicken breast (boneless skinless).
Turkey breast (boneless skinless).
Low fat or no fat cheese.
Low fat pork.
Milk protein isolate.
Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.
Oat meal, oat bran, oat bran cereal (i.e. cheerios).
Wheat bread (try to limit to 2 slices per day).
Low fat popcorn (low fat butter spray makes this a delicacy).
Fruits (limit to 2-3 servings per day).
Malto dextrin (during workout).
Dextrose (during workout)
Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!
Omega 3 capsules (i.e. fish oil capsules).
Flax seed oil.
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
Fish (salmon especially).
All other fat should come as a by-product of your carbohydrate and protein intake.
Food list Courtesy of Dr. Layne Norton
Part of my prize for winning the $100K transformation was over $1K in credit at the bodybuilding.com store. Here's my latest order of supplements from Bodybuilding.com (I didnt need to order protein, I'm well stocked
Bodybuilding.com 100% Casein
Chocolate, 4 Lbs.
8-Hour Muscle Power!
BSN N.O.-Xplode 2.0
Fruit Punch - Caffeine Free, 20 Servings
Extreme Pre-Training Energy & Performance Igniter!
Balance Bar Balance Gold Bars
Caramel Nut Blast, 15 Bars
Triple Layer Flavor!
ABB Steel Bars
Cookies & Cream, 12 - 2.5 Oz. (70 G) Bars
MRM Omega 3-6-9
Complete Blend Of Nutritional Oils!
Ask Dr. Halid: I don't workout at a fitness center just my condo gym which I am limited on weights. Do you have a example routine that I...
Question: I don't workout at a fitness center just my condo gym which I am limited on weights. Do you have a example routine that I could do? For what I'm limited on?
---- Answer: If your on a budget you can still get a pretty good workout without machines, barbells, etc especially if you are a beginner or if you aren't that strong. You can use resistance bands (which are cheap) and you can use your bodyweight. Checkout the link below to bodybuilding.com's exercise guide. Just put in what equipment you have and it will find specific exercises for each bodypart.
Have you been dieting for a while and hit a plateau. Not seeing the results you should be seeing? If that’s the case then you probably need to "refeed"!
The key to refeeds is a hormone called Leptin. Leptin lets your brain know how much e
So how do you get Leptin levels back up??
The answer is carbs. Increasing carbohydrate intake will increase leptin production leading to increased metabolism and CNS activity.
So how should I use carbs to get my leptin levels up so I can get off this damn plateau!?!
Note: The more bodyfat a person has, the more leptin that person is going to have circulating in their system. Contrastingly, the leaner that person is, the less leptin you are going to have circulating. Also, the higher you decide to bring your calories, the shorter period of time you will want to refeed for.
The when: You should go on a reefed after about 7-10 weeks of dieting. The higher your body fat the longer you should wait to reefed. If you are beginning a diet with a really low bodfat % then you can start way earlier (maybe even after 1-2 weeks of dieting).
The how long: you should refeed for 12hrs-2 days. The lower your bodyfat the longer your reefed should last. Also refeeds should last longer if you have been dieting for SEVERAL weeks and/or if you have a very large caloric deficit on a daily basis.
The how much: I recommend increasing total caloric intake between the amount needed to maintain your current bodyweight TO 120% of this value. Remember, the majority of these calories should be carbs because carbs have a greater effect on leptin production. Refeeds are not cheat meals so keep it clean!
The how often: After you start your 1st reefed, I recommend refeeding every 1-8 week. This is a huge range but those with a high body fat % should refeed less often and those with a very low bodyfat % (<8%) should reefed closer towards once a week.
Use this info to bust through plateaus, turn your body into a furnace, and get the results you’ve been working hard for. Werk.
Dr. Halid S.
It’s hard to believe the contest ends today. It has been an
experience. Before I get into my journey over these 12 weeks, I’d like to
explain what brought me to enter the contest looking the way I did.
I’ve always enjoyed weight training and playing sports. Over
2011, I began developing many injuries—Achilles tendonitis, minor sports hernia,
bilateral patellar tendonosis, sprained shoulder, triceps tendonitis, and a
wrist sprain---to be exact. Some injuries were worse than others, but having so
many sidelined me. Since I am a physical therapist, I was able to self treat. However,
rehab was slow. During this time away from sports and training I became very
discouraged. I lost motivation to eat healthy foods or to exercise at all. As
you can see from my Day 1 pictures, I gained bodyfat—lots of it. When January
2012 rolled around I saw a link about the ON transformation contest. By that
time most of my injuries had improved so I had nothing to stop me from
I was shocked at how…”plump” I looked in the Day 1 pictures.
I didn’t even realize how far I had let myself go but I didn’t get discouraged.
I was determined to shed that weight. I did my research and made a plan.
My plan was to gradually increase the intensity and duration
of my workouts to prevent injury and soreness and to gradually change my diet.
Weeks 1-2, I used low resistance and rep ranges between 12-15 and avoided going
to failure. Weeks 1-2, I gradually increased my cardio training from 15-30mins
using steady state exercise. During these weeks I did cardio and weight
training 3-4 times a week. Diet wise, I made gradual changes by swapping
unhealthy meals and snacks for healthy ones. For example, I swapped fruit loops
in the morning with a high protein/whole wheat cereal with skim milk and I
swapped snacks like vanilla wafers for beef jerky or low fat string cheese. I
went from 75% of my meals/snacks being high in fat/calories/carbs down to only15%
(which mainly consisted of my 2-3 cheat meals).
I entered week 3 feeling a bit more in shape, a tad bit
leaner, and injury free. I upped my cardio to 4-5 days a week aiming to hit
400-450 burned calories or 40-45 mins of cardio each day (whichever came
sooner). Occasionally I used HIIT but that mainly depended if I was short on
time or if my knees were sore. I also upped my weight training to 4 days a week
with sessions lasting about 1hr. I used as much weight as I could use while
working in the 6-12 rep range. My diet was pretty clean. I tried to keep my
carbs low and proteins high. My goal was to keep my percentage of
macronutrients to equal 45% protein, 35% carbs, and 20% fat. I can’t count
carbs or calories so I mainly guesstimated my macronutrient percentages. I also
only ate snacks that were high in protein and low in carbs. I didn’t worry so
much about fat since it digests slowly and won’t spike insulin levels. Additionally,
I only ate 1 cheat meal per week.
This plan worked for me. The hard part was staying consistent
and going to the gym even when I didn’t feel like it and even when I was dog
tired after a long day at work. I also had to lift smarter than I have in the
past. To explain, if I felt sore in a tendon, I had to think of ways to rest
that muscle and still get a good workout in. Sometimes that meant doing lifts
at a different angle. Sometimes that meant skipping that muscle group for the
What kept me motivated? I stayed motivated by constantly
discussing articles, workouts, and recipes with my fiancé and my best friend. By
doing this, staying fit was always on my mind. Participating on the ON Transformation
contest bodyblog gave me a chance to scope out my competition for the contest.
Seeing other people’s success brought out my competitive side and motivated me
to do better and go harder. I also stayed motivated by eating normal foods but
just with healthier ingredients (ex: whole wheat spaghetti and Italian turkey
sausage). Eating like this kept my cravings in check.
I used a couple different supplements over the 12 wks. I
regularly used whey protein, ON amino energy before and during my workouts
(especially during cardio), casein before bed, and a multivitamin & EFA’s
daily. I used creatine to help with energy during the first 5 or 6 wks.
This was my first time setting goals to transform my body so
I really had no idea on how to set my circumferential goals. Therefore, some of
my goals were unrealistic. However, am very pleased with the progress I have
made over the past 12 weeks. I have definitely reached my goal of what I wanted
my overall appearance to be. I can’t imagine going back to looking and feeling
the way I did on Day 1. I hope my journey/experience, or whatever you wanna
call it, will help people to learn from my mistakes and be smart lifters to
avoid injuries. I hope it inspires and motivates other to also be active and
make the decision to be fit for LIFE.
Snack 1—whey protein, half a banana
Meal 1—oatmeal, some agave nectar, 5 egg whites
Snack 2—low fat mozzarella string cheese, 0-4 strawberries
Meal 2—Salmon burrito bowl (lettuce, cilantro, black beans,
salsa, sweet corn, low fat cheese)
Snack 3—beef jerky/cottage cheese
Snack 4 (optional)—1/4 cup almonds and peanuts
Postworkout—Whey protein, half a banana
Meal 3—Grilled chicken stir fry with brown rice and mixed